Ayyukan motsa jiki
15K 2 01.12.2016 (bita ta ƙarshe: 01.07.2019)
Atisayen kwale-kwalen da aka manta da shi ya sake samun shahara tsakanin 'yan wasa na fannoni daban-daban. A cikin motsa jiki, duka masu ginin jiki da masu son yoga suna amfani dashi. Motsa jiki yana da sauƙi a cikin fasaha kuma baya buƙatar ƙarin kayan aiki ko horo na musamman.
Waɗanne tsokoki suke ciki?
Jirgin ruwan motsa jiki ne na musamman wanda ke amfani da bayanka da tsokoki na ciki a lokaci guda, saboda haka ƙarfafa su. Tun da motsa jiki ba ƙarfi ba ne, amma a tsaye yake, bai kamata ku yi tsammanin hakan zai sami ƙarfin tsoka ko ƙona kitse ba. Amma a lokaci guda, yana da mahimmanci ga ginin jiki mai jituwa. Ta yin jirgin ruwan a kai a kai, zaku sami ci gaba da sauri a cikin waɗannan darussan inda, tare da manyan nauyi, ba tare da ƙarfafa tsokoki ba, ainihin ba a taɓa samunsa ba.
Yi la'akari da wane tsokoki da haɗin gwiwa ke cikin aikin jirgin ruwan. Babban tsokoki masu aiki sune:
- Tsokokin baya mai tsawo.
- Tsokoki.
- Fitsarin ciki na ciki.
Abinda ke tattare da wannan aikin shi ne cewa ana yin aikin ba kawai a matakan murfin tsoka ba, har ma da na bayan gida. Waɗannan sune tsokoki na ciki waɗanda suke cikin zurfin jiki, kusa da kashin baya. Godiya ga waɗannan tsokoki, mutum yana riƙe tsaye a tsaye yayin motsawa kuma yana da madaidaicin matsayi lokacin tafiya. A cikin horo na daidaitaccen ƙarfi, tsokoki na ciki sun fi wahalar aiki. Motar jirgin ruwan ta dace da wannan itaciyar.
Amfanin shine yayin aiwatar da kwale-kwalen, kwata-kwata ba a ɗaukar kaya... Matsayi mai maimaitawa ya maimaita nauyin daga nauyin kansa, duka a kan haɗin gwiwa da kuma a kan kashin baya. Sabili da haka, ana iya yin jirgin ruwan har ma da mutanen da ke da cututtukan baya mai tsanani. Amma kafin horo, har yanzu ya fi kyau a fara tuntuɓar likitanka.
Fasaha da nuances na aiwatarwa
Kafin fara motsa jiki, muna ba da shawarar cewa ka fahimci kanka da dabarun yin bambancin motsa jiki na jirgin ruwa daidai, ka kuma yi nazarin mahimman bayanai da yawa don motsa jiki mafi inganci.
Jirgin ruwa na gargajiya
Muna ba ku shawara ku fara horo a cikin fasalin jirgin ruwa na gargajiya tare da saiti uku na sakan 8-10, kuma bayan ƙwarewar dabarun motsa jiki da numfashi mai kyau, ƙara saurin ku.
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- Matsayi farawa - kwance a bayanku.
- Ana haɗuwa da kafafu sosai don yatsun kafa da diddige su taɓa juna.
- Hannun a madaidaiciya suke kuma matse su a jiki.
- Zamu fara numfashin diaphragmatic: idan ana shakar iska, ana jan ciki, kuma idan ana fitar da numfashi, yana zuwa gaba.
- Yanzu muna ɗaga ƙafafunmu sama da kusan 40-50 cm.
- Baya, hannaye da kai an daga su zuwa tsayi ɗaya.
- Gindi da yankin sacrum suna matsayin tallafi.
- A wannan matsayin, muna riƙe numfashinmu na sakan 8-10.
- Exhale a hankali kuma komawa zuwa wurin farawa.
Mahimmanci! Yayin motsa jiki, ana fuskantar kai tsaye gaba. Babban tashin hankali ana jin shi a cikin tsokoki na baya da ciki.
Koma jirgin ruwa
Wannan sigar motsa jiki na jirgin ruwa zai taimaka wajen rage kewayen kugu da kwatangwalo, tare da karfafa kashin baya. Motsa jiki na yau da kullun zai haifar da ingantacciyar lafiya, kuzari da haɓaka yanayi bayan motsa jiki. Muna ba da shawarar farawa tare da saiti 4 na dakika 10.
- Matsayi farawa - kwance akan ciki.
- An mika hannayen gaba. Tafada tana nuna kasa.
- Kafafu sun mike, an kara safa.
- A lokaci guda, muna yin motsi masu zuwa: ɗaga sama da ƙafafu zuwa mafi tsayi mafi kyau.
- Ana tallafawa ta wurin ƙashin ƙugu da na ciki.
- Muna riƙe numfashinmu na dakika 10 kuma muna fara shimfiɗa jiki daga tafin hannu zuwa ƙafa a wasu kwatancen.
- Exhale a hankali kuma ƙananan zuwa wurin farawa.
Mahimmanci! Kai ya nufa kai tsaye, kallo ya nufa kai tsaye. Babu wani yanayi da yakamata ka juya kan ka zuwa hanyoyi daban-daban. Wannan na iya haifar da rauni - ƙaurawar ƙwayar mahaifa.
Nuances masu mahimmanci
Don samun mafi girman tasirin warkarwa yayin aiwatar da jirgin ruwan, muna ba da shawarar la'akari da nuances masu zuwa:
- Ana iya yin jirgin ruwan na tsawan minti 10 a rana, da safe da yamma. Motsa jiki na safe zai taimaka muku don ƙarfafawa da kuzari tsawon rana. Jirgin maraice na yamma bayan wahala mai wuya zai taimaka wajan gajiyar baya da shakatawa.
- Zai fi kyau a yi motsa jiki a kan komai a ciki ko awanni 2-3 bayan cin abincin ƙarshe. An yarda da shan ruwa.
- Dukkanin motsi yayin atisaye ana yin su cikin nutsuwa da hankali. A cikin mummunan lokaci, yin jigilarwa da jifa da gabobin ba za a yarda da su ba.
- Yin numfashi mai kyau yayin motsa jiki zai tabbatar da asarar nauyi mafi sauri.
- A ƙarshen karatun, kuna buƙatar shakatawa da baya. Ana iya yin hakan ta amfani da motsa jiki na tsaye.
Inganta sakamako a jikin mutum
Jirgin ruwan motsa jiki ne na kowa da kowa wanda ke kawo fa'idodi da yawa. Yana da cikakkiyar ƙarfin ƙarfafawa da haɓaka halayen lafiya. Bugu da kari, bashi da hani akan lafiya da shekaru. Kula da takamaiman tasirin da wannan aikin yake da shi a wurare daban-daban na jiki.
- Musclesarfafa tsokoki na ciki: yana sa ciki ya yi kyau da kyau.
- Musclesarfafa tsokoki na baya. Wannan aikin yana da amfani musamman ga mata masu manyan nono. Tare da shekaru, baya na iya zama mai ƙyalƙyali a ƙarƙashin nauyi. Ana iya kaucewa wannan ta yin jirgin ruwan akai-akai.
- Sanya zoben mahaifar. Weaukar nauyi, faɗuwa, motsawa kwatsam na iya haifar da rikicewa a cikin jikin haɗin neuro-reflex tsakanin ɓangarorin ciki. Wannan na iya zama dalilin kiba a yankin kugu, rashin bacci, rashin aiki na zuciya da hanyoyin ciki, rikicewar gabobin ciki. Jirgin ruwan yana kawo zoben cibiya zuwa matsayinta na yau da kullun.
- Samuwar murfin murdadden karfi da kyakkyawan matsayi.
- Imara motsawar jini.
Babban aikin motsa kwale-kwalen shine samar da kyakkyawan adadi da daidaita aikin wasu tsarin jikin mutum. Ayyukan yau da kullun na bambance-bambancen jirgi daban-daban yana haifar da ɓacewar ɗimbin kitse a tarnaƙi, raguwar ƙarar kwatangwalo da kugu, daidaita madaidaiciya, daidaita kafadu da samun sarauta. An ba da shawarar musamman ga mutanen da ke da salon rayuwa.
