Hyperextension

Hyperextension yana daga cikin motsa jiki na yau da kullun don ƙarfafa tsokoki na baya. Akwai wasu 'yan bambance-bambance da dabaru don aiwatar da wannan aikin.Bugu da kari, ana amfani da shi sosai wajen horar da kai. Za mu gaya muku dalla-dalla game da yadda ake yin hawan jini daidai a yau.

Don neman matsakaicin nauyi a cikin motsa jiki na yau da kullun da kuma kara karfi a cikin hadaddun kayan aiki, 'yan wasa da yawa sun manta da cewa, da farko dai, muna zuwa dakin motsa jiki ne domin inganta (ko kuma kula da lafiyar mu). Sabili da haka, raunin da ya faru a cikin kashin baya, musamman ma na lumbar, na kowa ne ga yawancin baƙi. Kusan kowane ɗan wasa na biyu yana fama da wannan cutar, kodayake shi kansa ba zai ma san da shi ba, galibi alamun suna bayyana daga baya. A cikin wannan labarin, za mu gaya muku yadda za ku guji wannan, yadda ake yin haɓaka da yawa daidai kuma yadda zai taimaka mana a cikin kasuwancinmu mai wahala.

Hyperexhesia wani motsa jiki ne da aka yi shi a cikin mashina na musamman tare da wasu dandamali na musamman don gyaran ƙafa da jiki, yawancin nauyin da yake ciki akan waɗanda ke cikin kashin baya. Akwai irin wannan na'urar kwaikwayo, mai yiwuwa, a kowane dakin motsa jiki, don haka ana yin wannan aikin ko'ina. Ana amfani da shi don dalilai daban-daban: azaman ɗumi-ɗumi a gaban matsugunai masu nauyi ko matattu; azaman motsa jiki na daban da nufin fitar da kasan kashin baya; a matsayin ƙarin "yin famfo" na jini zuwa yankin da aka ji rauni yayin gyarawa daga rauni; a matsayin prophylaxis a kan hernias da protrusions a cikin lumbar kashin baya. Kuma, tabbas, a cikin tsarin hadaddun kayan haɗin gwiwa, wanda tabbas zamuyi la'akari dashi a yau kuma zamu bada misalai.

Don haka, a yau zamu kalli:

1. Mene ne fa'idojin yin hauhawar jini;
2. Yadda ake yin hawan jini daidai;
3. Iri-iri na motsa jiki;
4. Me zai iya maye gurbin hauhawar jini;
5. Complexungiyoyin Crossfit masu ɗauke da wannan aikin.

Fa'idojin yin motsa jiki

Hyperextension shine watakila motsa jiki ne kawai wanda zai baka damar loda masu yiwa kashin baya aiki tare da mafi kankantar kayan aiki, saboda haka, ana bada shawara ga mafiya yawa daga cikin masu ziyarar dakin motsa jiki, sai dai idan akwai masu tsananin adawa da hakan. Godiya ga wannan aikin, fiye da 'yan wasa dubu ɗaya daga ko'ina cikin duniya sun sami damar warkar da tsofaffi, waɗanda ba su warkewa, da kuma fatarar microtrauma a cikin ƙashin lumbar.

Babban rukuni na tsoka masu aiki sune masu binciken kashin baya, tsokoki da ƙoshin hanji. Vector load vector yana canzawa ya danganta da matsayin goyon baya wanda dan wasan yake a ciki: mafi girma shi ne, gwargwadon yadda masu daukar nauyin kashin baya ke lodawa, kasan, da yawa ana mikewa da cinyar cinya. A wannan yanayin, masana kimiyyar motsa jiki na motsi zasu yi kama da mutuwa a kan madaidaiciyar ƙafa ko gangara tare da sandar ƙarfe a kafaɗun.

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Duk athletesan wasa masu ƙarfi, waɗanda aikinsu na horo lokaci mai tsawo aka ba su don yin tsuguno tare da ƙararrawa da mutuƙa, ba sa tsallake hauhawar jini.

Dukanmu muna tunawa da babban ɓangaren dabarun waɗannan darussan - riƙe madaidaiciya baya cikin dukkanin tsarin. Abu ne mai matukar wahalar yin wannan ta hanyar "sanyi" kuma ba a dunkule da kashin baya ba, kuma karkacewa daga madaidaiciyar dabara na iya haifar da rauni.

Saukewa daga rauni

Idan kana fama da ciwon microtrauma na baya, ana bada shawarar a kara "tsotse" masu karfin kashin baya akalla sau daya a mako. Wannan a cikin gida yana motsa yanayin jini a cikin wuraren da aka lalata, saboda ana samar da ƙarin ƙananan abubuwa a wurin, suna ba da gudummawa ga warkarwa da dawowa da wuri.

Ana ba da shawarar yin ɗimbin yawa na haɓakar haɓaka a cikin adadi mai yawa na maimaitawa (20 da ƙari) don samun sakamako mai kyau. Yawancin alamun za su ɓace ba da daɗewa ba: ciwo yana raguwa, motsin jiki da motsi suna haɓaka, ƙananan baya na dakatar da kumburi bayan dogon aikin rashin aiki.

Hakanan akwai ka'idar cewa yin tsinkaye yana inganta matsayi, rage hyperlordosis ko kyphosis na kashin baya. A saboda wannan dalili, ba 'yan wasa kaɗai ke yin wasan motsa jiki ba, har ma da mutanen da suka sami rauni na kashin baya, a matsayin wani ɓangare na ilimin motsa jiki da ilimin motsa jiki, kuma duk wani ƙwararren mai ilimin kwantar da hankali zai tabbatar da fa'idar da ba ta da tabbas a wannan aikin.

Nasiha don dacewa da masu kaunar jiki: babban hawan jini ya koma "fanko" ba tare da ingantattun masu lura da kashin baya ba. Sabili da haka, kar a manta game da yin wannan aikin a motsa jiki na baya, kamar yadda zaku ƙarfafa silhouette mai fasalin V na bayan kuma, tabbas, zaku ji cikakken fa'idar wannan aikin da aka bayyana a sama. Tabbas, ban da matattun ruwa da tsugunne, duk layuka masu nisa a kwance (layin T-bar, jere mai lankwasa-lankwashe, jere mai lankwasa-sama, da sauransu) suma suna ba da kayan aiki na axial kuma suna loda ƙashin bayanmu.

Fasahar motsa jiki daidai

A ƙasa za mu yi magana game da yin tsararren nau'ikan haɓakar haɓakar jiki a kan daidaitaccen na'urar kwaikwayo tare da girmamawa ga masu haɓakawa na kashin baya. Akwai bambance-bambance daban-daban na wannan darasin, amma a cikin duka ana ba da shawarar bin ƙa'idodi da halaye iri ɗaya, waɗanda aka bayar a ƙasa. Amma kar ka manta cewa mai ba da horo na sirri ne ke da alhakin lafiyar ku da ci gaban wasanni, don haka idan kuna da ƙwararren masani a hankali, kuma dabarar ta yi muku wahala, juya zuwa gare shi don taimako, don haka za ku sami lokaci mai yawa, kuma, watakila , da kuma kiwon lafiya.

Matsayi na farko

Zauna cikin nutsuwa a kan mashin tare da saman abin nadi a matakin hip. Madaidaita ƙananan bayanku tare da matakin ƙarfinku sama da ƙafafunku. Icallyididdigar yanayin ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa da ƙwayoyin gluteus. Bayan baya ya zama madaidaiciya, kallo a gabanka, ya kamata a ketare makamai a kan kirji. Mun huta diddigenku sosai a kan dandamali a ƙasan na'urar kwaikwayo.

Karkata

Sannu a hankali ka saukar da kanka ƙasa har sai kun ji mai faɗi a cikin jijiyoyin ƙananan baya da hamst, yayin shaƙar iska. Motsi ya zama mai santsi da sarrafawa, ba lallai ba ne a "faɗi" da ƙasa ƙasa. Yana da mahimmanci kiyaye bayanku madaidaiciya yayin girmama ladaran lumbar lordosis. Kada ku yi ƙasa da ƙasa, fifikonmu a cikin wannan aikin shi ne "tsotso" ƙashin baya, ba mai shimfiɗa shi ba. Mikewa dabam bayan horo ba zai kara maka motsi ba kawai, amma kuma zai taimaka maka tsokoki su murmure cikin kankanin lokaci.

Hau

Ba tare da bata lokaci ba a ƙasa, miƙe tsaye zuwa matakin farawa yayin fitar da iska. Mun jinkirta na ɗan lokaci a saman aya kuma maimaita motsi. Yi aƙalla maimaita 10-15 a cikin saiti ɗaya, saboda haka zaku tabbatar da kyakkyawan kwararar jini zuwa ƙungiyoyin tsoka masu aiki.

Mabuɗin mahimmanci shine ba kwa buƙatar lanƙwasawa gwargwadon iko a saman abu, saboda haka duk fa'idar aikin zata lalace, saboda za a samar da matse mai ƙarfi a kan faya-fayan intervertebral a yankin lumbar.

Ci gaban motsa jiki hanya ce tabbatacciya don ci gaba a cikin dukkanin motsa jiki, kuma hawan jini ba ƙari bane. Yayin da motsi ya zama mai sauƙi da sauƙi a gare ku, yi ƙoƙari ku ƙara ɗaukar nauyi a hankali. Ana iya yin hakan ta hanyoyi uku:

• yin karin reps a saiti daya;
• rashin hutawa tsakanin sharar gida;
• ta amfani da ƙarin nauyi.

Bidiyon yana nuna dabarun yin tsinkaye a cikin cikakkun bayanai yadda ya kamata:

Nau'ikan hawan jini

Tare da taimakon nau'ikan haɓaka daban-daban, zaku iya bambanta kayan ta hanyoyi daban-daban kuma ɗora wasu tsokoki zuwa mafi girma. Da ke ƙasa akwai sanannun bambancin wannan aikin.

Hyperextension tare da ƙarin nauyi

Muna yin tsinkaye na gargajiya, amma riƙe pancake ko dumbbell a gabanmu, danna shi zuwa kirji. Taimakawa don haɓaka kaya a kan ƙananan ɓangaren masu haɓaka na kashin baya. Yana da mahimmanci a kusanci nauyin da kuke yin wannan motsa jiki, bayanan ikon ba su da sha'awar mu a nan. Idan ba za ku iya yin wannan aikin tare da nauyin fasaha daidai ba, zagaye ƙasanku na baya, ko nauyin ya fi ku nauyi kuma ku faɗi gaba, rage nauyi. Ka tuna ka sanya cibiyar ƙarfinka a dugaduganka don kula da motsinka mafi kyau.

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Hakanan akwai wani nau'i na motsa jiki tare da sandar a wuyansa, saboda haka nauyin ya koma zuwa ɓangaren tsakiya na masu haɓaka kashin baya. Yi aiki tare da abokin horo don samun sandar daidai (sanya shi kamar ƙwanƙolin barbell). Amma kar ka manta da sa ido kuma kada ku tanƙwara wuyan ku, saboda kuna da haɗarin cutar da kashin baya na mahaifa.

Koma bayan hawan jini

Ana yin sa ne a kan wata na’ura ta musamman, inda jiki yake a layi ɗaya da bene, kuma ƙafafu suna tashi daga ƙasa zuwa sama, suna manne da abin nadi na musamman. Wannan zaɓin motsa jiki yana amfani da tsokoki mafi kyau. Kada ku yi hanzarin yin juzu'i na jujjuyawar, rataye ƙarin nauyi a kan simulators, don 'yan wasan da ba su da ilimi wannan zai haifar da ƙarin nauyin axial a kan ƙananan baya da sacrum.

Bidiyo kan yadda zaka yi jujjuyawar juzu'i ba tare da na'urar kwaikwayo ta musamman ba:

Kai tsaye hawan jini

Ana aiwatar da shi a kan na'ura na musamman, inda dandamali yake layi ɗaya da bene. Amfani da tsaka-tsakin kai tsaye shine ƙaruwar motsi, wanda ke ba da damar yin aiki da ɗaukacin masu binciken kashin baya. Na yi imanin cewa wannan bambance-bambancen motsa jiki ya dace da mutanen da ke da kwarin gwiwa game da lafiyarsu. Saurin hawan kai tsaye yana haifar da karfin shimfidawa a kasan yankin lumbar a mafi kankancin wuri, wanda zai iya kara microtrauma a cikin wannan yankin.

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Menene zai iya maye gurbin hawan jini?

Don haka, mun gano yadda ake yin hyperextension daidai. Amma ba asiri ba ne cewa kowane mutum yana da tsarin jikinsa na musamman, kuma wasu motsa jiki, saboda wannan, na iya zama ba damuwa a gare shi - ɗan wasan ba shi da iko sosai a kan motsi, yana jin rashin jin daɗi a cikin haɗin gwiwa ko jijiyoyi kuma baya jin tsokoki na aiki. Sabili da haka, a ƙasa zamuyi nazarin darussan da masana'antar kere kere suke kama da haɓakar haɓaka. Yi la'akari idan, saboda wani dalili ko wata, ba za ku iya ko ba ku so ku yi wannan aikin ba.

Kashewa

Tsohon mutuwaki babban kayan aiki ne don ƙarfafa masu binciken kashin baya da ainihin. Idan kun kiyaye madaidaiciyar dabara kuma baku bi matsakaicin nauyi ba, zaku sami fa'ida daga wannan aikin. Duk maganganun da suke kashe mutane suna kara kugu da ciki tatsuniyoyi ne, ciki da layin dogo suna kara cin abinci mara kyau da rashin motsa jiki. A cikin keɓaɓɓun yanayi - ƙaddarar mutum zuwa hawan jini da tsokoki na ciki. Bugu da ƙari da yin aiki da ƙungiyoyin tsoka masu ban sha'awa a gare mu, yin matattun abubuwa (kamar sauran motsa jiki na asali masu nauyi) yana da tasiri mai tasiri akan ɓoyewar testosterone, wanda ke da matukar amfani ga jikin namiji.

Lunƙwasa a madaidaiciya ƙafa (Ruwan Romaniya na mutu)

Idan ba za ku iya kama ƙwanƙwasa ƙwanƙwasa ba yayin yin tsinkaye tare da ƙanƙantar da yanayin dandamali, zaku iya maye gurbin wannan aikin tare da mutuwar Romaniya. Masanan ilimin lissafi na waɗannan darussan guda biyu sun yi kama, babban aikinmu anan shine mu zaɓi madaidaiciyar motsi don kanmu, wanda ƙashin ƙugu yake ƙarƙashin ɗaukar aiki koyaushe. Sabili da haka, ba zamu saukar da sandar gaba ɗaya ƙasa ba kuma ba cikakke miƙa baya a saman aya ba kuma muna ƙoƙarin matsa ƙashin ƙugu baya yadda ya kamata don kuma amfani da tsokoki na gluteal. Baya ga barbell, zaku iya yin wannan motsa jiki tare da dumbbells, don haka bugu da kari zaku ɗora goshin gabbanku da tsokoki na trapezius, kuma ku inganta ƙarfin riko. Yi ƙoƙari ku yi mutuƙar mutuwa a kan ƙafafun madaidaiciya a cikin sigar da ke sama, da safe za ku ji daɗin sabon abu gabadaya, ga ɗan wasan da ba a shirya ba, kowane mataki ko motsi a cikin haɗin gwiwa za a ba shi tare da tsananin jiri.

Barbell lankwasa (ina kwana)

Barbell lankwasawa babban motsa jiki ne na motsa jiki, kazalika da kayan aiki don yin aiki da masu binciken kashin baya da kashin baya. Dabarar da ke nan tana kama da mutuwar Romaniya - muna aiki a cikin iyakantaccen faɗi, muna kiyaye tsokoki a cikin tashin hankali koyaushe, kuma mu ja ƙashin ƙugu baya. Kar ka manta cewa dole ne a riƙe baya a madaidaiciya cikin duk hanyar. Idan kun ji tashin hankali mara kyau a cikin ƙashin ƙugu, rage nauyin aikin ku ko canza wannan aikin zuwa ɗaya inda zaku iya aiki cikin sauƙi ba tare da damuwa ba.

Fadada ƙananan baya a cikin na'urar kwaikwayo

Wasu kulab ɗin motsa jiki na zamani suna sanye da mai koyarwa na musamman don yin aiki da ƙananan ɓangarorin masu bautar kashin baya. Dakatar da bayanka a kan dandamali kuma ka daidaita bayanka yadda yakamata, ba a yarda da motsi kwatsam anan ba. Babban dumi-dumi kafin squats ko matattu.

Don ƙarin fahimtar abin da yake game da shi, kalli wannan gajeren bidiyo:

Yana da mahimmanci a fahimci cewa waɗannan atisayen suna ɗaukar tsarin musculoskeletal namu sosai, kuma suna gabatar da wani aiki na baya akan kashin baya. Sabili da haka, idan kuna fuskantar matsaloli na baya, kuma ana sanya takunkumin axial a gare ku, zai fi kyau ku zaɓi haɓakar haɓaka. Tuntuɓi malami don haɓaka madaidaiciyar dabara, don haka zaku kiyaye ƙananan bayanku kuma za ku sami ƙarfin ƙarfafa ƙungiyoyin tsoka da ake buƙata.

Fitungiyoyin Crossfit

Teburin da ke ƙasa ya ƙunshi ɗakunan gidaje masu yawa waɗanda suka haɗa da haɓaka. Kuna iya fara aiwatar da hadaddun da kuke so idan kun kasance masu ƙarfin gwiwa game da lafiyar ku da shirye-shiryen aikinku na tsarin musculoskeletal. Ofarfin waɗannan rukunin gidaje ba shine mafi girma ba, amma zai zama wuce gona da iri ga 'yan wasan da basu da horo.

Kari akan haka, zaku iya kirkirar hadaddun da kanku daga wadancan darussan, wadanda dabarun ku suka mallake su, duk ya dogara ne kawai da tunanin ku da kere-kere. Hyperextensions suna daidai haɗe tare da nau'ikan jawowa daban-daban, turawa da motsa jiki na ciki, yayin da nauyin axial akan kashin baya zai zama kaɗan.

Kalli bidiyon: How to Treat a Hyperextension Injury (Nuwamba 2024).