Motsa jiki na motsa jiki yana nufin wani nau'in maganin ra'ayin mazan jiya. Feetafafun kafafu da aka inganta ba za a iya warkewa ba. Amma yana yiwuwa a danƙare rashin aikin motsa jiki a ƙafafun ƙananan.
Wannan zai hana yiwuwar rikitarwa. Iyaye suna taimaka wa yara don yin wasan motsa jiki na kafa bayan sun shawarci likitan kashi. Manya suna magance matsalolin ƙafa da kansu a gida, ko ƙarƙashin kulawar mai horarwa wanda ya saba da hanyoyin maganin motsa jiki.
Amfanin motsa jiki don ƙafa mai ƙafafu
Sakamakon zaman aikin motsa jiki zai dogara ne da tsari, ƙwazo, hankali da daidaito na motsa jiki, jeren su.
Inganta inganci:
- madaidaiciyar tafiya tare da saita matsayi;
- alli da bitamin D ci;
- asarar nauyi;
- kafa ƙafa la'akari da cutar;
- rikitarwa na kusanci: amfani da tausa, amfani da takalmin kafa.
Mafi yawan lokuta ana sanya aikin motsa jiki don ƙafa lokacin da ƙafafun ƙafafu ke da digiri na farko na kyan gani. Idan kun zaɓi hanyar haɗin kai azaman magani, cikakken magani yana yiwuwa a wannan yanayin. Yin amfani da adawar motsa jiki a matakan da ke tafe na ƙafafun ƙafafu alama ce ta alama.
Motsa jiki yana rage gajiya a kafa kuma rage ciwo. Ana hana bayyanar rikitarwa ta hanyar haɓakawa cikin samar da jini ba kawai a ƙafa ba, har ma a cikin ƙananan ƙarancin baki ɗaya. An tabbatar da ingancin aikin motsa jiki don ƙafafun ƙafafu a cikin amfani da gyaran fuska bayan aiki.
Saboda gaskiyar cewa lokacin dawowa yana nuna raguwar motsi, ana haɓaka horo tare da iyakantattun lodi waɗanda ke ƙaruwa a hankali. Ana ganin sakamako mai kyau bayan wasu shekaru tare da yanayin ci gaba da yin atisaye tare tare da tausa kai da sanya takamaimai na musamman.
Yin aikin motsa jiki don ƙafa tare da ƙafafun kafa
Masana sun ci gaba da shirya atisayen kafa da yawa. Suna bayar da kyakkyawan sakamako. Ana buƙatar tsari da daidaitaccen aiwatarwa. Yin aikin motsa jiki abu ne mai sauki. Ayyukan motsa jiki sun haɗa da tsayawa, kwance, zaune akan kujera, da kan kilishi a cikin ɗakin iska.
Aiki na tsaye
Wannan nau'in ya ƙunshi farkon dumama tsokoki tare da dumi.
Bayan haka ana aiwatar da darussan masu zuwa:
- Tallafawa tare da hannaye a bango, saurin tashi a yatsun kafa. A hankali a koma matsayin farawa.
- Matsayi a kan sassan gefen ƙafafun na tsawon sakan 25 - 30.
- Juyawar jiki a hankali ta hanyoyi daban-daban yayin tallafawa kafa.
- Yi har zuwa squats 20 ba tare da ɗaga diddige ba.
- Jingina gaba kamar yadda ya yiwu. Yi a kan yatsun kafa.
- Yi tafiya na dakika 20 - 30 a gefen ciki na ƙafa.
- Canjin matsayin dundun-dundun dundun kafa har sau 35.
- Juyawa madaidaiciyar ƙafafu sau 15, wanda ke taimakawa ƙarfin jijiyoyin, da kuma haɗa tsokoki.
- Ifaga ƙananan abubuwa daga ƙasa da yatsun kafa.
- Iri-iri na tafiya iri-iri: a kan allon haƙarƙari, a kan shimfida, shimfiɗar shimfiɗa.
Gymnastics motsa jiki far a tsaye matsayi ne na duniya. Ana iya amfani da shi idan babu ciwo da gajiya mai ƙarfi tare da ƙafafun lebur. A wasu motsa jiki, ana amfani da bango a matsayin tallafi. Hakanan zaka iya ɗaukar ƙananan abubuwa don aiki tsokoki na ƙafa.
Motsa jiki yayin zaman kan kujera
Wasannin kujeru da aka yi yayin zaune suna da matukar tasiri.
Cajin:
- Mikewa safa tayi sama da kasa. Muscleswaƙan maraƙin ya zama da wahala a wannan lokacin.
- Tare da daga ƙafa, zana saman ƙafar tare da ƙananan ƙafafun kafa na tsaye.
- Sauya daga yatsun kafa da diddige.
- Ba tare da durƙusa gwiwoyinku ba, gwada ƙoƙarin tsayawa cikakke a ƙafarku tare da madaidaiciyar ƙafa. Riƙe aƙalla sakan 10.
- Gyara yatsun kafa a kasa. Dukan diddige suna bukatar a hade su a yada.
- Yi motsi kamar kama da yatsunku, yi ƙoƙari ku kama ƙananan abubuwa da yawa.
- Mirgina cubes, bukukuwa, sanduna, tubalan tare da ƙafa.
- Matsar da ƙafafun ƙafafuwa baya da gaba tare da yatsunsu.
Motsa jiki yayin zama kan tabarma
Don kawar da kwancen kafa na metatarsus, da ƙara lanƙwasa na ciki, ana yin motsa jiki a wurin zama. A wannan yanayin, ana amfani da rug.
Gymnastic motsa jiki motsa jiki far:
- Kafafu sun tanƙwara. Yi ƙoƙari ka ba yatsun hannunka lanƙwasa. Bayan - bashi.
- Tada safa a jiki da kuma akasin hakan.
- Gabobin jiki suna cikin matsayi mai ɗaukaka. Ana tara ƙafafu don taɓa tafin kafa.
- Asussuwan suna cikin ɗagawa a gwiwoyi, yatsunsu suna kan tabarma. Dukan diddige suna buƙatar haɗawa kuma yada zuwa gefe.
- Zauna tsaye, huta hannuwanku a ƙasa. Auki ƙwallan da ƙafafunku kuma ɗauka.
- Ci gaba da riƙe ƙwallon, lanƙwasa gwiwoyinku, matsar da aikin daga yatsun kafa zuwa diddige.
Don kiyaye rauni, yi ƙoƙarin yin kowane motsi ba tare da matsala ba. Lokacin da ciwo ya bayyana, ana buƙatar hutu.
Motsa jiki daga kwance kwance
Aikin karatun motsa jiki na farko ana yinsu ne kwance. Wannan matsayi yana ba ka damar horar da ƙwayar tsoka a cikin yanayi mai laushi, kawar da rauni. Lokacin yin aikin motsa jiki na motsa jiki a bayan baya, babu kaya a kan tsokoki na gluteal. Hakanan, baya baya annashuwa. Kuna buƙatar yin shi a kan kilishi na musamman.
Darasi:
Tsarin lokaci:
- kafar dama tana lankwasa kuma an ja ta zuwa jiki;
- sock an ja shi zuwa gefe zuwa ga tsoffin gluteus, yana buɗe ƙafa;
- daga diddige, lankwasa yatsun ka zuwa kasa;
- juya ƙafa zuwa hagu, taɓa ɓangaren mai goyan baya;
- koma matsayin asali.
Yi aikin motsa jiki ɗaya don ƙafafun hagu.
- Tanƙwara gwiwoyinka, tare da tafin ƙasa a ƙasa. An gyara yatsun kafa, diddige ana dagawa madadin, sannan tare. Maimaita har sau 30.
- Narke lanƙwasa kafafuwa. Matsa dugaduganku tare.
- Yi kwalliya da ƙafafunku a ƙafafun kafa na ƙafafun kafa. A karshen - juyawa hagu-dama
- Matsi mafi girma da shakatawa na yatsunsu na foran mintuna. Yi har sai ɗan tashin hankali ya faru.
Contraindications don motsa jiki
An dakatar da motsa jiki don ƙafafun lebur a wasu yanayi.
Wato:
- Kasancewar manyan cututtuka.
- Yanayin zazzaɓi, gami da ƙwayoyin cuta da ƙwayoyin cuta.
- Bude raunukan ƙafa.
- Ciwon ciwo mai tsanani.
- Kasancewar ciwace ciwace da ke tattare da bayyanar neoplasms.
- Daban-daban cututtukan fata.
- Tsananin zuciya da gazawar numfashi.
- Thrombophlebitis, cunkoson venous.
Idan an kawar da cututtukan da aka bayyana, ana ba da izinin yin amfani da maganin motsa jiki. Babban abu shi ne tuntuɓar likita, saboda wasu sharuɗɗa sun ba da izinin shiga aikin motsa jiki ta hanyar da aka sauƙaƙa. Wato, lodi ya zama kadan.
Sau da yawa ƙafafun kafa suna tsokanar matsayi. Lokacin da aka dunƙule baka, aikin tallafawa na ƙananan ƙarancin ya kasa cika.
Theashin ƙugu ya canza wuri, akwai matsaloli a cikin tafiya, zafi. Mutum ya fara gajiya da sauri. Don sauƙaƙe wannan yanayin, kuna buƙatar fara aikin motsa jiki a cikin lokaci.
Horon ya kasance yana gudana tsawon shekaru. Kuma don kula da sakamakon da aka samu a cikin ragi mai yawa a cikin hanyar rigakafin - duk rayuwa. Magungunan motsa jiki mai tsafta yana jinkirta daidaitawa, kuma yana dakatar da ci gaban nakasar kafa.
