Ribobi da fursunoni na durƙusa

Mutane da yawa sun gamsu da cewa saurin durƙusawa na yau da kullun yana taimakawa wajen shawo kan cututtuka daban-daban, a cikin mita, arthrosis, amosanin gabbai, cututtukan hanji na ciki, cututtukan rayuwa da ma taimakawa ga raunin nauyi.

Koyaya, likitoci sun ce irin wannan atisayen na iya kawo ba kawai fa'idodi ba, har ma yana cutar da lafiya, musamman idan mutum bai san yadda ya kamata ya gudanar da darasi ba.

Sabili da haka, ana buƙatar fahimtar a fili a wane yanayi wannan tafiya zai sami sakamako mai kyau akan ƙoshin lafiya, lokacin da ya haifar da lahani, kuma mafi mahimmanci, yadda za a motsa cikin cancanta yayin durƙusawa.

Amfanin durkusawa

Kamar yadda likitoci suka lura, yin tafiya akai-akai a gwiwoyinku yana kawo fa'idodi ga jiki, musamman, mutum ya lura:

1. Thearfafa tsokoki.
2. Daidaita yanayin metabolism.
3. Inganta motsi na haɗin gwiwa.
4. Geara ƙarfi.
5. Rage alamun cututtukan ciwo, musamman kan asalin cututtukan ƙwayoyin cuta.
6. Saurin murmurewa daga rashin lafiya.

Fa'idodin irin wannan horon zai kasance ne kawai idan irin wannan tafiya ya wajabta daga likitan da ke halarta.

Sauke Alamun cututtukan Arthritis da Arthrosis

Kusan 42% na mutane suna fama da cututtukan zuciya da amosanin gabbai, musamman bayan shekaru 55. Tare da irin waɗannan cututtukan cututtukan, an lalata nama mai laushi, wanda ke haifar da lalata tsokoki da jijiyoyi.

Marasa lafiya suna fuskantar ciwo mai tsanani, tauri da wahala a motsi, kuma a cikin yanayin da ba a kula da shi sai suka zama nakasassu. Tare da irin waɗannan cututtuka, bisa ga 75% na mutanen da aka bincikar su da cututtukan zuciya ko cututtukan zuciya, durƙusawa yana taimakawa.

Irin waɗannan darussan suna taimakawa:

• ƙarfafa haɗin gwiwa;
• cire ciwo na ciwo;
• ƙara yawan jini;
• daidaita yanayin kwararar ruwan synovial a cikin gidajen.

Koyaya, a cikin irin waɗannan cututtukan, waɗannan motsa jiki na iya zama fa'ida idan mutum yana da cututtukan zuciya da amosanin gabbaits:

• a matakin farko;
• bai zama na kullum ba;
• bai haifar da mummunan rauni na haɗin gwiwa da jijiyoyi ba, wanda akwai wahala cikin motsi.

Tare da cututtukan zuciya da cututtukan zuciya, yin tafiya a kan gwiwoyinku yana yiwuwa ne kawai tare da yarjejeniyar likitanku, in ba haka ba akwai haɗari don ɓata yanayin cutar da cutar da kanku da gaske.

Taimaka don rasa nauyi

Mutane masu kiba za su iya yin durƙusa saboda waɗannan atisayen:

• rayayye ƙone adadin kuzari;

Yayin motsi, akwai ƙarin lodi a kan haɗin gwiwa, tsokoki na ƙafafu da baya.

• ƙarfafa belin kafaɗa;
• cire ƙari mai yawa a cikin kwatangwalo da kugu.

Duk da cewa waɗannan wasannin motsa jiki ba sa cikin kayan wasanni masu ƙarfi, suna da tasiri sosai, idan har ana yin su akai-akai.

Inganta hangen nesa da kuma daidaita metabolism

Karatun dogon lokaci na masana kimiyyar Jafananci ya nuna cewa durkusawa yana dawo da kuzari, yana gabatar da matakai na sabunta jikin mutum, kuma yana inganta karfin gani.

Wannan yana faruwa saboda dalilai da yawa:

• Akwai maki a ƙarƙashin gwiwoyi waɗanda, lokacin da aka fallasa su, inganta hangen nesa da kuzari.

Yayin motsi, motsawa ta musamman tana zuwa waɗannan mahimman bayanai.

• Yayin motsa jiki, akwai ƙaruwa a cikin jini da kuma ƙaruwa na ƙarfi, wanda ke da tasiri mai tasiri akan metabolism.
• Mutum ya saurari abin da ke tabbatacce kuma, tare da ikon ba da shawara, yana sa jiki ya farfaɗo.

Masana kimiyya sun gano cewa motsa jiki zai inganta hangen nesa da kuma daidaita metabolism lokacin da aka yi shi kawai tare da idanunku rufe.

Inganta kwararar jini zuwa kwakwalwa da gabar jiki

A lokacin darasin, samar da jini ga kwakwalwa da gabar jiki.

Wannan yana faruwa ne saboda gaskiyar cewa yayin waɗannan darussan:

• ƙara yawan jini;
• kawar da ci gaba a cikin jini;
• saurin oxygen zuwa cikin sel na kwakwalwa.

Wannan hauhawar iskar oxygen yana samar da mafi girman motsi na hannu da ƙafafu.

Yana motsa yanayin narkewa da tsarin halittar jini

A yayin tafiya a kan dukkan hudu ko gwiwoyi, yankin yankin lumbar, ramin ciki, da kuma karamin kwankwaso suna da hannu dumu-dumu. Duk wannan yana haifar da gaskiyar cewa mutum yana da ci gaba a cikin aikin tsarin jinsi, da kuma motsawar aikin ɓangaren hanji.

Sakamakon shine:

• rigakafi da taimako daga maƙarƙashiya;
• rage ciwo na ciki, gami da asalin miki ko ciwon ciki;
• daidaita al'ada na ruwan 'ya'yan itace na ciki;
• inganta aikin hanta da pancreas;
• saurin cire ruwa mai yawa daga jiki;
• maido da ayyukan haihuwa.

Motsa jiki a kai a kai, a cewar mutanen da ke fama da cututtuka daban-daban na kodar, hanta da kuma na leda, na taimakawa wajen cire yashi daga jiki.

Warkar da kashin baya da horar da zuciya

A cikin 65% na lokuta, duk cututtukan cuta da matsaloli tare da kashin baya, da kuma tsarin zuciya, sune sakamakon rashin motsa jiki. Durƙusawa yana taimaka wa mutane don ƙarfafa ƙwayoyinsu, inganta yawo da jini da kuma dawo da tsarin musculoskeletal.

Koyaya, irin waɗannan atisayen na iya zama fa'ida idan:

1. Mutumin ba shi da cututtuka masu tsanani na kashin baya da zuciya waɗanda ke buƙatar tiyata ko magani a asibiti.
2. Saukewa yana da cikakke, musamman, a layi daya tare da tafiya, ana gudanar da magani (idan likita ya ba da umurni), ana bin tsarin abinci da rayuwa mai kyau.
3. Babu takaddama ga irin wannan horo.

Masana kimiyya sun gano cewa mafi kyawun horo na zuciya yana faruwa ne yayin, yayin motsa jiki, bugun zuciya ya zama 50% ƙasa da mafi girman bugun zuciyar da za a iya lura da shi ga wani mutum.

Sabili da haka, yin tafiya a kan gwiwoyinku yana ba da nauyi na yau da kullun, wanda ke da tasiri mai tasiri akan aikin zuciya.

Cutar da contraindications ga tafiya a kan gwiwoyinku

Durƙusa tafiya yana iya ba da fa'idodi ga jiki, amma a wasu lokuta, irin waɗannan ayyukan na iya zama cutarwa.

Misali, mutane na iya fara shiga:

• Jin zafi a gwiwa.

Jin zafi a cikin kashi 98 cikin 100 na al'amuran yana faruwa ne lokacin da tafiya take kan bene mara kyau, haka kuma idan mai haƙuri yana tafiya na dogon lokaci ba tare da tsangwama ba.

• Kira da ja a yankin gwiwa.
• Mafi munin yanayin cutar.
• Rashin ƙarfi a ƙafafu.
• Rawar jiki a cikin ƙafafu ko duk cikin jiki.

Koyaya, ana kiyaye wannan lokacin:

• rashin ƙoshin lafiya na jiki, alal misali, mai haƙuri ya kasance yana kwance a gado na dogon lokaci ko da wuya ya tashi saboda wani nauyi mai nauyi ko cututtukan da ke akwai;
• dystrophy na muscular;
• cututtukan fata na gwiwa;
• ana gudanar da darasin ba daidai ba.

Bugu da kari, likitoci basu bada shawarar amfani da irin wannan tafiya idan kuna da:

• duk wani rauni ga kashin baya da ƙananan ƙafa;
• exacerbation na amosanin gabbai ko arthrosis;
• wani aikin da aka yi kwanan nan, musamman, ƙasa da kwanaki 30 - 50 sun shude tun daga ranar aikin tiyata;
• babban zafin jiki;
• tsanantawar cututtukan da ba su daɗe.

Don hana cutarwa daga irin waɗannan atisayen, kuna buƙatar tuntuɓi likitanku don ya iya gaya muku daidai ko kada ku yi irin waɗannan atisayen.

Dokokin gwiwoyi

Dole tafiya tayi daidai don cimma sakamako mai kyau.

A wannan batun, yana da mahimmanci:

A hankali a hankali ku saba da irin wannan nauyin, wato:

• yi ƙoƙarin tsayawa kan gwiwoyinku na farkon kwanaki 2 - 7;
• to fara horo tare da stepsan matakai na gaba;
• lokacin da zai zama mai sauƙi kuma ba mai raɗaɗi ba don matsawa zuwa cikakken darasi.

Zai fi kyau a tsaya a matashin kai don guje wa ciwo.

• Horar da kowace rana.
• Yi ƙoƙari don ɗaukar matakai 400 yayin darasi.

A cewar likitocin, daidai matakai 400 ana ɗaukar su mafi kyau duka, wanda ke da sakamako mai kyau akan lafiya kuma yana ƙarfafa jiki.

• Guji yin aikin a ƙasa mara nauyi; maimakon haka, yi tafiya a kan laushin laushi ko rufe shi da bargo.
• Ci gaba, sannan a dawo.

Mahimmanci: sauyin motsi gaba da gaba yana haifar da ƙarin ƙaruwa cikin kwararar jini da ƙarfafa tsoka.

• A ƙarshen motsa jiki, kana buƙatar kwance a bayanka kuma ka kwanta na 40-60 seconds, yayin yin zurfin numfashi da numfashi.

Idan kun ji rashin jin daɗi a cikin gwiwa, to ya kamata ku sayi takalmin gwiwa na musamman kuma ku yi motsa jiki a cikinsu.

Bayani

Duk rayuwata na yi ta rashin nauyi, kuma a shekarar da ta gabata na sami ƙarin kilogiram 6. Watanni uku da suka gabata, na yanke shawarar yin aiki tuƙuru a kaina kuma na fara rage kiba. Na ziyarci masanin kimiyyar abinci mai gina jiki kuma tare da shi muka samar da abinci mafi kyau a gare ni.

Ari da, na fara tafiya sosai, gami da durƙusawa kusa da gidan. Ina yin haka kowace rana tsawon minti 20. Don gaskiya, da farko ya yi wuya kuma ƙafafuna sun gaji da sauri. Koyaya, komai ya canza lokacin da naga sakamakon. A cikin wata daya, ya juya don cire kilogram 4.5.

Alevtina, 53, Barnaul

Bayan haihuwar ɗana na biyu, na sami matsala game da siffa, cikina ya fara zubewa, kuma an sami ƙarin santimita a gefe da kwatangwalo. Tunda bani da isasshen lokaci, zuwa gidan motsa jiki ko motsa jiki ba shine zaɓi na ba.

Na fara horo a gida, gami da yin durkushewa. Irin waɗannan ayyukan basa ɗaukar lokaci mai yawa, amma suna da tasiri kuma suna taimakawa da sauri cire bangarorin da rataye ciki.

Yana, 33, Yaroslavl

Shekaru biyu da rabi da suka wuce, likitoci sun gano ni da cututtukan zuciya. Tun daga wannan lokacin, dole ne in sanya ido kan lafiyata, in tsaya akan abinci kuma in sha kwayoyin. A cikin 'yan shekarun nan, na kasance ina fama da ciwon mara a maimaitta, likitocina ya ba ni shawarar in zagaya gidan a gwiwoyina kowace rana. Kodayake aikin na iya zama baƙon abu a kallon farko, yana taimaka sosai. Ciwon yana tafi, har ma da motsi a gwiwoyi ya zama ƙari.

Pavel, 64, Moscow

Na yi tafiya a kan gwiwoyina na tsawon wata guda, kuma na gudanar da darasin a kan kari kuma na yi horo sosai. Koyaya, ban ga wani amfani ga kaina ba, nauyin bai ragu ba, matsalolin ciki sun kasance kamar yadda suke. Ari da, bayan irin wannan yawo, ciwo ya bayyana, kuma ana goge ƙira.

Auna, 41, Tver

Na fara samun matsalar zuciya shekaru biyu da suka gabata, nima nayi kiba kuma bayan na sha wahala a cikin budurci ina da wasu matsalolin tsoka. A gare ni, durƙusawa ita ce kawai hanya don samun motsa jiki, yayin ba tare da ƙoƙari da zafi ba. Ina tafiya kowace rana, kuma ina horo ne kawai da safe, lokacin da fa'idodin darasi suke da yawa.

Maxim, 41, Ulyanovsk

Durƙusa tafiya ba motsa jiki bane mai aiki, amma, duk da wannan, yana ba ku damar ƙarfafa tsokoki, ƙara ƙwanƙwasa jini kuma, a sakamakon haka, dawo da aikin ɓangaren hanji da zuciya, tare da daidaita ayyukan tsarin musculoskeletal. Koyaya, ana bada izinin irin waɗannan atisayen kawai bisa ƙa'idodi kuma idan likitan da ke halartar ya amince da su.

Blitz - tukwici:

• yayin karatun, koyaushe kuna buƙatar tabbatar da cewa bayanku ya miƙe;
• idan matakan suna da wahala, to yana da kyau a ci gaba da tsayawa kawai a kan matashin kai, lankwasa gwiwoyinku, har sai tsokokin sun fi karfi;
• kada a fara motsa jiki idan akwai karin cutar ko kuma rashin kulawa gaba daya.

Kalli bidiyon: Kho thảm YOGA (Nuwamba 2024).