Jiki na jiki Abubuwa na ciki

Ƙunƙwara na ciki sun ƙunshi ƙungiyoyi masu tsoka hudu. Wadannan tsokoki sune madaidaicin motsa jiki, juzuwan ciki, ƙwaƙwalwar ciki, da ƙananan ƙuƙwalwa. Wannan rukuni na tsokoki yana taimakawa wajen tabbatar da gangar jikin, samar da daidaituwa ta sutura, kuma taimakawa wajen gyara da juyawa na gangar jikin.

Ƙarfafa waɗannan tsokoki yana taimaka wa tsarin jiki kuma zai iya rage ciwo da raunin da ya faru. Ta kiyaye karfi a cikin mahaifa, zaka iya taimakawa wajen tallafawa baya da kuma iyakance yawan adadin da aka ɗauka a kan kashin ka.

Idan kana da ciwo, duba tare da mai ilimin likitancin jiki ka kuma koyi abin da za ka iya yi don magance ciwo . PT ɗinka zai iya taimaka maka ka sami mafi kyawun gwagwarmaya a gare ka, kuma zai iya taimaka maka ka samu da kuma kula da kyakkyawan matsayi don kiyaye kafar kashinka cikin matsayi mafi kyau.

Kafin fara kowane shirin motsa jiki don baya, dole ne ka bincika tare da likitanka don tabbatar da cewa motsa jiki na da lafiya don ka yi.

Abun ciki na ciki don ƙananan ƙwayoyin ciki

Yadda za a yi Crunches na ciki

Crunches wata hanya ce mai kyau don ƙarfafa tsoffin tsokoki ba tare da sanya damuwa ba a kan ƙananan baya da kashin baya. Ga yadda kake yin crunch mai dacewa:

1. Ku kwanta a baya
2. Gida gwiwoyi zuwa matsayi mai dadi
3. Kulle yatsunsu a kan kai ko giciye hannunka a gaban kirji
4. Girgi kai, kafadu, da babba a ƙasa
5. Sake ƙananan baya a cikin hulɗa tare da bene; Ya kamata ku tashi kawai a ɗan inci kaɗan
6. Buga kamar yadda kake tashi
7. Riƙe wannan matsayi na 3 seconds
8. Sannu a hankali komawa zuwa wurin farawa
9. Maimaita sau 10

Idan kun ji wani ciwon baya yayin da kuke yin crunch, dole ne ku dakatar da bincika tare da likitan ku ko likita

Low Ab Kawasada

Rashin ƙananan ƙananan rauni yana da ƙalubalanci, amma tasiri, hanya don ƙarfafa ƙananan ƙwayar jikinku. Ga yadda ake samun shi:

• Ku kwanta a baya
• Gida gwiwoyi zuwa digiri 15
• Kulla waƙoƙin ku na ciki don tayar da ƙafafunku daga bene a cikin karar kamar motsi
• Ɗaga ƙafafunku kamar 10 inci sama
• Sannu a hankali (a cikin dutsen kamar motsi) koma kafafu / ƙafa zuwa bene
• Maimaita sau 10

Yi hankali don kauce wa kowane nau'i zuwa ƙananan baya yayin yin wannan aikin. Idan kuna jin zafi, dakatar da duba tare da likitan ku.

Ƙunƙwasawa da Ƙunƙwasa

Wadannan tayarwa suna zama hanya mai kyau don samun ƙwaƙwalwarka cikin aikin kuma aiki yadda ya kamata. Ga yadda kuke yin su:

1. Ku kwanta a baya
2. Gida gwiwoyi zuwa matsayi mai dadi
3. Kulle yatsunsu a bayan kai
4. Girma kai, kafadu, babba da ƙananan ƙasa daga bene kuma kusantar da yatsun kafa na hagu zuwa ga dama na gwiwa
5. Buga kamar yadda kuka tashi
6. Riƙe wannan matsayi na 5 seconds
7. Sannu a hankali komawa zuwa wurin farawa
8. Girgi kai, kafadu, babba da ƙananan ƙasa daga bene kuma kusantar da hannun dama dama zuwa gefen hagu
9. Riƙe wannan matsayi na 5 seconds
10. Bugu da ari, numfasawa kamar yadda kake ɗagawa
11. Sannu a hankali komawa zuwa wurin farawa
12. Maimaita sau 10 sau maimaita motsi naka

Tsayawa cikin aiki daidai shine hanya mai kyau don zama a cikin siffar, da kuma yin amfani da kai tsaye a kai a kai a kai a kai , zaka iya iya kare duk wani hare-hare na ciwon baya ko sciatica.