Daga aikin jiki zuwa tiyata, shin kayi kokarin duk abin da zaka iya tunani game da kawar da ciwon da ka ci gaba da ciwo - kawai don saduwa da sakamako mai ban mamaki?
Idan haka ne, mai yiwuwa kayi la'akari da motsawar ruwa. Ga mutane masu yawa tare da yanayin asalinsu, ruwa da kaddarorinsu na musamman suna ba da ƙofa ga nasarar gudanar da alamun bayyanar. Watakila wannan zai iya faruwa a gare ku, kazalika.
Kyakkyawar aiki a cikin ruwa shi ne cewa zai iya rage yawan tasirin da ke tattare da kayan aiki wanda yakan haɗa da shirye-shiryen motsa jiki na ƙasa. Kuma idan hakan ya faru, za ku iya yin aiki a cikin ruwa fiye da yadda za ku yi a ƙasa, wanda zai iya haifar da bambanci a tsakanin a kai a kai a cikin shirin motsa jiki mai mahimmanci ko a'a.
Dangane da yanayin lafiyar ku da kuma motsa jiki, za ku iya yin aikin motsa jiki a cikin zurfin, zurfin zurfi da / ko zurfin ruwa. Mafi zurfin ruwa, mafi mahimmanci shi ne za ku buƙaci belt na lantarki don tallafawa ku yayin da kuka yi motsi.
Sauran na'urori masu fadi da ake amfani dashi a cikin nau'o'in motsa jiki na ruwa sun hada da noodles, dumbbells makamai da paddles.
Sauti mai kyau? Idan kun kasance wasa don yin aiki a cikin ruwa, kuna so ku sani game da amfanin yin haka akai-akai.
Rage Raɗa
Idan ba ku ji ba a yanzu, motsa jiki shine hanya mai kyau don kiyaye yawancin ciwon baya a cikin bincike.
A gaskiya, wani binciken da aka buga a mujallar Pain ya gano cewa motsa jiki yana taimakawa sosai wajen gudanar da ciwo mai tsanani, ko da a cikin dogon lokaci.
Kuma wasan kwaikwayo na ruwa ba banda.
Don fahimtar bambance-bambance a tsakanin adadin abincin da ruwa da ƙasa suke bayarwa, masu bincike na Croatia sun dubi marasa lafiya na tsakiya wanda yawancin ciwon da ke fama da shi ya kasance iyakancewa.
A takaice dai, babu wani daga cikin mahalarta nazarin da ya shafi sciatica, wanda sau da yawa yakan haifar da matsala a cikin kashin baya.
Labarin na da kyau. A cikin binciken, dukkan nau'o'in maganin warkewa sunyi aiki na gyaran fuska sosai, kuma kowannensu ya taimaka wa mahalarta rage yawan nakasa. Bugu da ƙari, masu bincike suna bada shawarar maganin motsa jiki a farkon fararen hanyoyin likita marasa lafiya, suna yin sharhi cewa yin aiki a cikin ruwa yana "lafiya, dakatarwa da kuma kyakkyawar motsa jiki."
Ka daina zama lafiya yayin da ka warke cutarka ta baya
'Yan wasan da ke fama da rauni a kashin baya zasu iya ɗaukar shi sosai lokacin da likitoci ko masu kwantar da hankali suka gaya musu su "koma baya" na dan lokaci. Amma dalilin da mai ba da shawara ya ce wannan shi ne babban tasirin aikin yana da suna don ragewa, har ma da rashin lalata, tsari na warkarwa. Haka ma gaskiya ne, a wasu lokuta ga, har ma mafi sauki aikin aikin.
Ruwa don ceto!
Ta hanyar musanya wasu al'amuranka na yau da kullum tare da zurfafa aikin motsa jiki, zaka iya rage hasara ta dacewa saboda ragewa cikin aikin ba tare da kara kunya ba.
Muscle Ƙarfafa
Don mu mutane, ko da yake, wani abu na ƙarfafa muscle zai iya zama abin da yake bukata don fara jin daɗi. Kullum, ɗakunan ajiyar aquatics sun hada da aikin aiki na baya, ab da tsokoki.
Dawancin ruwa kamar matsakaicin wuri yana ba da juriya ga ƙungiyoyi; ta wannan hanya, ana yin su a cikin tafkin gyaran horo.
Haɓaka Ƙungiyar Jirgin Ƙasa
Yin aiki a cikin ruwa shine aikin jiki mafi kyau ga mutane da yawa da cututtukan zuciya. Me ya sa? Saboda tarin ruwa na ruwa yana taimakawa wajen ɗaukar nauyin kaya. Ba wai kawai wannan yana taimakawa wajen motsa jiki ba, amma yana iya ƙila ku matsa kowane haɗin gwiwa, kuma ku ƙara yawan tayin kuɗi .
Koda koda yake wadannan kyawawan amfani ne, idan ƙwayar magungunanka ya ba ka mai zafi sosai, ko kuma ciwo naka yana ci gaba da dogon lokaci, za a iya amfani dasu mafi kyau ta farawa a hankali da sannu a hankali kafin aiki har zuwa iya aiki.
Ko da mafi alhẽri, aiki tare da mai ilimin hanyoyin kwantar da hankali a cikin pool.
Core Stabilization Exercise
Ruwa shi ne babban wuri don kalubalanci ainihin ku. Tare da sauran ƙungiyoyi irin su tafiya ruwa, keke da kullun, ana iya ɗauka ta hanyar jerin ƙungiyoyi da aka tsara domin ƙarfafa tsokoki na ciki, da baya da baya. Duk wani zurfin ruwa zai iya zama dacewa don babban ƙarfin aiki , amma yana buƙatar amfani da na'urori guda ɗaya ko fiye don tallafawa.
Wata hanya ta samar da karfi a cikin ruwa shi ne ta kalubalantar ma'auni. A wannan yanayin, zaka iya sanya kanka a kan wasu nau'o'in kayan aiki na ruwa kamar su noodles ko kickboards kuma suna kokarin zauna a can. Zama, durƙusa da tsaye suna da kyau wasa.
Motsawa
Mutane da yawa sun ga cewa yin aiki cikin ruwa shine abin ban sha'awa. Ɗaukar aikin motsa jiki na ruwa yana ba da 'yanci daga haɗin gwiwa, hanyar da za ta karfafa da kuma shimfiɗawa, kuma watakila mafi kyau duka, ma'anar abokin tarayya tare da' yan'uwanka.
> Sources:
> Konlian, C., Wutar ruwa: yin motsi a cikin maganin rauni marasa rauni. Makarantar Orthop. Jan / Feb 1999. https://www.ncbi.nlm.nih.gov/pubmed/10223000
> Kisner, C., & Colby, LA (2002). Harkokin Kiwon Lafiya: Tushen da Dabarun Dabbobi.Philadelphia: FA Davis Company.
> LDdle SD, Exercise da rashin ciwo mai tsanani: me ke aiki? Pain. Jan. 2004. https://www.ncbi.nlm.nih.gov/pubmed/14715404
> Tomislave, N., et. al. Daidaitawar Hanyoyin La'akari da Lafiya da Magungunan ruwa da ke Bugawa a kan Halin Motion da Lafiya na jiki a marasa lafiya tare da Raunin Bala'i Mai Sauƙi: Ɗaukar Ƙarƙashin Ƙarƙashin Ɗaukaka. Aikin Jarida 2013. https://www.ncbi.nlm.nih.gov/pubmed/24558764