Rashin motsin ciki wani motsa jiki ne da aka ba da shawara ga maza da mata da ke son rage ƙugu. Yana wakiltar matsakaicin juyawar ciki zuwa ciki da riƙewa a wannan matsayin na minti ɗaya ko biyu, yayin da ba mu riƙe numfashinmu ba, kuma ci gaba da numfashi daidai. A cikin labarinmu na yau, za mu duba yadda ake yin motsa jiki mai motsa jiki.
Amfanin tsabtar ciki shine cewa ta hanyar riƙe cikin ciki a wani wuri da aka ja da baya, a hankali zamu iya rage ƙarar ciki da kugu. Tabbas, idan kuna bin ƙananan abincin-carb kuma kuna motsa jiki a kai a kai.
Halin yan jarida, a zaman motsa jiki, ya dace domin za'a iya yin shi kwata-kwata a ko'ina, kwata-kwata babu ƙarin kayan aikin da ake buƙata don aiwatar dashi. Yi wannan aikin a wurin aiki, makaranta, a cikin mota, a kan jigilar jama'a ... Tsaye ko zaune, zaɓuɓɓukan da suka ci gaba suna kwance suna tsaye akan ƙafafu huɗu.
A lokacin da nake dalibi, na gudanar da karamin gwaji tare da wani wuri: jirgin metro zuwa jami'a ya dauki mintuna sama da talatin, a wannan lokacin ne na samu nasarar kusan kusan 10-15 na wannan aikin. Sakamakon ya zama sananne bayan 'yan makonni: kugu ya zama kusan 5 cm, ƙarar ciki kuma ta ragu. Ta misali na, na gamsu da tasirin wannan aikin da fa'idojin sa na rage kiba, don haka ina ganin lallai ya cancanci kulawa - zai zama kyakkyawan ƙari ga cin abinci mai dacewa tare da matsakaicin adadin mai da carbohydrates, ƙarfi da horo na zuciya.
A cikin labarinmu na yau, zamuyi la'akari da fannoni da fasali masu zuwa don aiwatar da madaidaicin ciki:
- Fasaha don yin motsa jiki - yadda za a tsabtace ciki sosai;
- Waɗanne kurakurai ne ke faruwa yayin aiwatar da ɗibin ciki;
- Shirin horo;
- Menene contraindications ga motsa jiki.
Yaya za a yi motsa jiki na motsa jiki daidai?
Kamar kowane irin motsa jiki wanda ya shafi tashin hankali na tsoka da cikakkiyar nutsuwa kan abubuwan motsa jiki na motsa jiki, sakamakon yana dogara da 100% kan dabarar daidai. Idan dabarar yin wani abu a cikin ciki ba ta zama cikakke ba, to da wuya za ku iya samun iyakar fa'idar wannan aikin.
Bari mu gano yadda ake aikin motsa jiki. Zaka iya fara yin sa yanzunnan, ba tare da ka shagala da karanta wannan labarin ba.
- Shiga cikin madaidaicin wurin farawa: Tsaya ko zauna akan shimfidar wuri (zaka iya hawa kan dukkan ƙafa huɗu don ƙarin sarrafawa, wannan zaɓin yana da ɗan wahala ga masu farawa, amma yana da tasiri sosai), sa ido, kiyaye bayanku madaidaiciya cikin dukkanin hanyoyin.
- Yi zurfin numfashi, mai zurfi kamar yadda ya yiwu, yayin jan ciki. Don sauƙaƙa maka don ganin wannan aikin, yi tunanin cewa kana so ka isa kashin baya tare da cibiya, matse gabobin ciki a wani wuri a tsakiya, da kuma “tursasa” ciki kanta a ƙarƙashin haƙarƙarin.
- Da zarar kun sha nono a cikin cikinku yadda ya kamata, ku fitar da iska cikin natsuwa kuma ku ci gaba da numfashi daidai, amma ku tuna ku kiyaye ciki. Yana da sauti na farko, amma gwada shi kuma tabbatar cewa a aikace komai ya fi rikitarwa - daidaitaccen aikin ɓoye shima yana buƙatar lokaci mai yawa da ƙoƙari.
Nauyin da ke kan tsokoki na ciki yana da kyau, kada a firgita idan da farko tsokoki sun matse - wannan al'ada ce.
Babban nauyin yana ɗauke da tsoka mai raɗaɗin ciki, wanda kusan ba ya cikin horon motsa jiki na yau da kullun kuma har ma tsakanin ƙwararrun 'yan wasa galibi yana cikin rauni. Lokacin da tsokar ciki mai juyewa take, lalle kugu zai ragu, tasirin gani na kumburin ciki zai zama kasa da kowane motsa jiki.
Gwada kullewa a cikin wannan matsayin muddin zai yiwu. Fara tare da saiti da yawa na sakan 15-20 kuma a hankali ƙara nauyin. Duk wani abu sama da minti ɗaya kyakkyawan sakamako ne kuma babban dalili ne ga wasu.
Wani nau'in motsa jiki
Akwai wani zaɓi don yin aikin gurɓataccen abu don latsawa, amma na yi imanin cewa ba shi da tasiri, kuma fa'idodin fa'ida daga gare ta ba su da yawa. An yi shi ba tare da riƙe ciki a cikin matsayin "da aka janye" ba, ba ma yin wani ƙarin gyarawa kuma nan da nan muke shakatawa. Don haka wannan motsi yana numfasawa ne kawai yayin jan ciki. Shin zaku sami ci gaba mai mahimmanci daga wannan a cikin ƙona kitse na visceral da rage girman kugu? Mai shakka.
Koyaya, irin wannan kwatankwacin haka lamarin yake, ya dace sosai da yan wasa masu farawa waɗanda har yanzu suna da wahalar numfashi tare da jan ciki, don haka tsokar ciki mai jujjuyawar zata karɓi wasu nau'ikan kaya. Irin wannan yanayi da motsi iri ɗaya sun sami farin jini sosai a cikin qigong da yoga, amma yayin yin dacewa da ƙetare jiki ya fi dacewa da kasancewa akan zaɓi na farko.
Waɗanne kuskure ne ke faruwa yayin motsa jiki?
Da ke ƙasa akwai manyan kuskuren da 'yan wasa ke fuskanta lokacin da suke kula da yanayin ciki. Wadannan kuskuren fasaha ba sa haifar da haɗarin rauni, amma na iya jinkirta ci gaban ku sosai:
- Kada ku zagaye baya a cikin kashin baya yayin aiwatar da injin, saboda haka ba za ku iya mai da hankali kan daidaitaccen yankin ciki na ciki ba.
- Kada ku yi wuri nan da nan bayan cin abinci mai nauyi.Mafi kyawun lokaci don wannan aikin shine da safe a cikin komai a ciki. A wannan lokacin na rana, ana aiwatar da ayyukan catabolic a cikin jiki, don haka zaku ƙara lipolysis na ƙwayar visceral.
- Tsarin motsa jiki na yau da kullun yana da kyau, amma bai kamata ku yi mahaukaci a cikin wannan lamarin ba. Kada kuyi wannan aikin idan kun ji zafi ko rashin jin daɗi. ciki ko hanji, ko ciwon mara a cikin jijiyoyin ciki. Ba a ba da shawarar 'yan mata yin abu mai tsafta yayin al'ada ko lokacin haihuwa, yawan motsa jiki a kan tsokoki na ciki na iya yin gyare-gyare ga yanayin al'ada da kuma aikin tsarin haihuwa.
- Kalli numfashin ka, bai kamata ya zama mai tsauri ba. Kuna buƙatar numfasawa sosai, amma sannu a hankali da awo.
Latsa Shirin Horar da Injin
Duk wani motsa jiki yana rasa tasirinsa idan bakuyi kokarin mai da hankali sosai akan aikin ƙungiyoyin tsoka da ake buƙata ba kuma baza ku bi ka'idar ci gaba da ɗaukar kaya ba, kuma yanayin aikin jarida ba haka bane.
Lokacin da kuka fara kwarewar wannan darasi, ina bada shawarar farawa da hanyoyi guda uku, a kowannensu zakuyi jinkirin 7-8 na dakika 15-20. Huta tsakanin saiti - kimanin minti daya.
Yi komai a cikin wannan yanayin kowace rana, bayan mako guda zai zama muku sauƙi, sa'annan ku ƙara lokacin “ja-in” zuwa dakika 30-35. Sannan har zuwa dakika 50, har zuwa minti, da sauransu.
Tsawon aikin motsa jiki na ciki bazai wuce minti 25-30 ba, to wani nauyi mara dadi akan jijiyoyin hanji zai fara, wanda yake cike da jin daɗi (kumburin ciki, ƙwannafi, da sauransu), kuma tasirin aikin zai ragu. Yi ƙoƙari ku ciyar da wannan lokacin tare da tsananin ƙarfi: tare da cikakkiyar nutsuwa game da aikin ƙwayar tsoka mai jujjuyawar ciki, riƙe madaidaiciyar matsayi, har ma da numfashi da ɗan hutawa tsakanin saiti.
Hanya mafi sauki ita ce aiwatar da abu a kan komai a ciki, don haka ina ba da shawarar yin shi da safe ko kafin lokacin kwanciya, yawan aikin motsa jiki zai karu ne kawai daga wannan, da sauri za ku fara aiwatar da farfasa kitsen visceral da zubar da wuraren glycogen Zaka iya haɗuwa da yanayi tare da motsa jiki na yau da kullun, wanda kake yin motsa jiki mai motsawa, ko tare da zuciya.
Fitungiyar Crossfit
Ga waɗanda suke son horo mai wuyar gaske, ina ba da shawarar haɗakar motsa jiki masu zuwa:
- katako (aƙalla minti ɗaya);
- karkatar da karya (a kalla 15 maimaitawa);
- wuri a kan dukkan huɗu (5-6 reps tare da jinkiri mafi tsawo);
- rataye kafafu (aƙalla reps 10).
Ana yin atisayen ɗayan bayan ɗayan, tare da ɗan hutawa. Saiti uku zuwa hudu zasu fi isa ga cikakken motsa jiki.
Complexarin rikitarwa irin wannan hadadden saboda gaskiyar cewa a cikin sa muke canzawa na yau da kullun da motsa jiki, don haka muke aiki da mafi yawan ƙwayoyin tsoka na latsa cikin cikin ƙanƙanin lokaci.
An yi imanin cewa duk wani motsa jiki na motsa jiki yana haɓaka ƙarar tsokar abdominis da gani yana ƙara ƙarar ciki da kanta. Tabbas, wannan ba cikakke bane. Yanzu ba za mu shiga cikin waɗannan sifofin ba, amma ta hanyar horar da abs a cikin irin wannan salo, muna ceton kanmu daga irin wannan tasirin da ba a so, tunda muna yin tsaka-tsakin yanayi a lokacin da jijiyoyin ciki suka toshe da jini gwargwadon iko. Tabbas, yin yanayi bayan irin wadannan atisayen yana da matukar wahala, amma yakamata ku tuna cewa kyakkyawan taimako mara kyau koyaushe yana da wahala, don haka yan kadan zasu iya yin alfaharin samun ci gaba da kyau da kuma tsokoki na ciki. Bugu da ƙari, wannan ƙoƙari kan kansa yana faruwa ba kawai a cikin dakin motsa jiki ba, har ma a cikin ɗakin abinci.
Menene hana abubuwa game da motsa jiki?
Contraindications, wato, lokacin da ba za a yi aikin ciki ba:
- miki a ciki ko kuma duodenal ulcer 12, gastritis da sauran matsaloli tare da hanjin ciki;
- kumburin huhu, asma, ciwon huhu da sauran cututtuka na tsarin numfashi;
- hernias da protrusions a cikin lumbar da thoracic kashin baya;
- hauhawar jini, tachycardia da ƙara ƙarfin intracranial.
