Lokacin da muka gama motsa jiki, ilhamarmu ta farko ita ce mu fita daga dakin motsa jiki da sauri kamar yadda ɗan adam zai yiwu. Amma gwargwadon yadda muke son tafiya kai tsaye zuwa shawa, mun san ya kamata mu yi wasu motsa jiki masu sanyi. Me yasa? To, za mu iya yin tunanin wasu kyawawan dalilai. Yin kwantar da hankali zai iya zama kamar mahimmanci-idan ba mafi mahimmanci ba-fiye da ainihin motsa jiki. A cewar hukumar Ƙungiyar Zuciya ta Amirka , Bayan motsa jiki, zuciyarka har yanzu tana bugun sauri fiye da al'ada, zafin jikinka ya fi girma kuma tasoshin jini suna fadada. Wannan yana nufin idan ka tsaya da sauri, za ka iya wucewa ko jin rashin lafiya.
Bayan haka, sanyaya ta hanyar mikewa zai iya rage haɓakar lactic acid, wanda zai iya taimakawa wajen hana kumburi da taurin kai. Wadannan darussan kuma zasu iya hana-ko aƙalla rage-rage jinkirin fara ciwon tsoka, ko DOMS , zafi da ƙumburi a cikin tsokoki da kuke ji a ko'ina daga 24 zuwa 72 hours bayan motsa jiki. Ɗaya daga cikin manyan kura-kurai bayan motsa jiki da na ga mutane suna yin tsalle-tsalle ko barin kafin ƙarshen rukuni na motsa jiki, in ji Jonathan Tylicki, ƙwararren mai horarwa kuma darektan ilimi don ACT . Mikewa zai taimaka hana ciwon, shakata da tsarin juyayi, inganta motsi da sassauci kuma zai iya inganta aikin motsa jiki na gaba.
Anan akwai tarin darasi masu sanyi don gwadawa-tare da wasu ƴan shawarwarin bayan motsa jiki.
yadda ake saurin girma ƙusoshi a gida
LABARI: Ga Abin da Yake Faruwa Idan Kayi Yawa Aiki, Cewar Mai Koyarwa
Digital Art ta Mckenzie Cordell1. Zazzagewar Ƙafar Hannun Ƙafa ɗaya
Yadda za a yi: Yayin da kuke zaune a ƙasa, sanya ƙafa ɗaya a tsaye. Lanƙwasa ɗayan ƙafar a gwiwa kuma sanya tafin waccan ƙafar a gaban cinyar ku ta ciki (da madaidaicin kafa). Mika hannu biyu ka kai gaba. Wataƙila kawai za ku iya taɓa gwiwa, amma yayin da lokaci ya wuce, yi aiki zuwa ƙafarku. Rike na tsawon daƙiƙa 30 kuma canza ƙafafu.
Me yasa yake aiki: Ƙunƙarar hamstring yana ɗaya daga cikin manyan masu ba da gudummawa ga ciwon baya, musamman a cikin ƙananan baya, in ji Callista Costopulos Morris, DO, wani likitan likitancin motsa jiki tare da Geisinger Musculoskeletal Cibiyar in Pennsylvania. Wannan shimfida kuma yana taimakawa hamstring sassauci . Ya kamata ku haɗa wannan motsi duk lokacin da kuka miƙe. Ko da a halin yanzu ba ku da ciwon baya, zai taimaka wajen hana al'amurran da suka shafi hanya.
Digital Art ta Mckenzie Cordell2. Tsaye Quad Stretch
Yadda za a yi: Daidaita ƙafar ƙafar dama, ɗauki takalminka da hannun hagu kuma ka ja ƙafar ƙafar hagu don saduwa da gindinka. Rike don 30 seconds. Ya kamata ku ji mikewa a gaban cinyar ku. Mayar da hankali kan ƙoƙarin mika gwiwa don samun sakamako mafi girma. Maimaita a gefen dama.
Me yasa yake aiki: Babban aikin quads (babban, tsoka mai nama a gaban cinyoyin ku) shine don taimakawa wajen sarrafa motsin gwiwa, don haka kiyaye tsokoki da tsayin daka shine mabuɗin don guje wa raunin da ya faru. Wannan gaskiya ne musamman ga masu gudu, waɗanda zasu iya jin zafi idan akwai rashin daidaituwa a kan kullun gwiwa saboda quad tightness.
Digital Art ta Mckenzie Cordell3. Miƙewar Maraƙin Huhu
Yadda za a yi: Shiga cikin huhu, ajiye gwiwa na baya daga ƙasa. Sauƙaƙe cikin shimfiɗa tare da ɗan ƙaramin billa don jin shi a cikin maraƙi na baya. Riƙe na tsawon daƙiƙa 30 kuma maimaita a ɗayan gefen.
Me yasa yake aiki: Mutane sukan manta game da maruƙa yayin da suke kwantar da hankali, kuma mafi kyawun sashi game da wannan shimfiɗa shi ne cewa yana aiki da maruƙanku, gyare-gyare na hip, glutes. kuma hamstrings. Yana ninka azaman babban dumi amma yana da kyau don tsawaita ƙananan jikin ku bayan dogon gudu ko mai tsanani Babban darajar HIIT .
Digital Art ta Mckenzie Cordell4. CIWON CIKI
Yadda za a yi: Kwanci kwance akan ciki. Sa'an nan kuma, danna sama a kan gwiwar hannu ko har zuwa tafin hannun ku tare da gwiwar gwiwar ku kaɗan. Wataƙila kawai za ku iya yin tsayi kamar gwiwar hannu, amma hakan yayi kyau. Mikewa kai da wuyanka baya domin kana kallon silin.
Me yasa yake aiki: Wannan motsi yana shimfiɗa ku tsokoki na tsakiya ciki har da dubura abdominus da obliques, da Costopoulos Morris. Wadannan tsokoki sune mabuɗin don kyakkyawan motsa jiki da lafiyar ƙananan baya.
Digital Art ta Mckenzie Cordell5. YARO'S POSE
Yadda za a yi: Ku durkusa a kasa. Sa'an nan, tare da gwiwoyi da kafafunku tare, canzawa zuwa zama a bayan marukan ku tare da durƙusa gwiwoyi. Idan ba za ku iya rage har zuwa ga maruƙanku ba, sanya matashin kai tsakanin bayan cinyoyinku da maruƙan don rage matsa lamba akan gwiwoyinku. Bayan haka, ku ninka kan gaban cinyoyin ku, ku miƙe da hannuwanku, ku runtse kan ku da kiyaye hulɗa tsakanin maruƙanku da cinyoyinku. Da nisa da ka isa, da ƙarin mikewa za ka ji.
Me yasa yake aiki: Wannan hanya ce mai kyau don shimfiɗa ƙananan tsokoki a bayanku waɗanda ke haɗa jikin ku na vertebral (manyan ƙasusuwan da ke cikin kashin baya), Cosopoulos Morris ya gaya mana. Hakanan yana shimfiɗa sarari tsakanin ƙasusuwa (gabon facet ko articulations) kuma yana ba da damar jijiyoyi suyi numfashi. Shugaban sama, ko da yake: Idan kuna da faifan herniated, za ku so ku guje wa wannan shimfiɗa sai dai idan likitanku ya ce ba shi da kyau. [Wannan] na iya sa diski ya matsa gaba zuwa jijiyoyi da abin ya shafa, in ji ta.
Digital Art ta Mckenzie Cordell6. GUDU-ZO-KIRJI GUDA DAYA
Yadda za a yi: Ka kwanta a bayanka tare da madaidaiciya kafafu kuma ka durƙusa gwiwa ɗaya. Ja lanƙwasa gwiwa zuwa ƙirjinka da ciki. Riƙe ƙafar ku da hannaye biyu a kan ƙwanƙwasa ko bayan cinyar ku, kowane matsayi ya fi dacewa, kuma ci gaba da riƙe har sai kun ji shimfiɗa a bayanku. Riƙe na tsawon daƙiƙa 30, sannan canza ƙafafu.
Me yasa yake aiki: Yayin matsayin yaro yana mai da hankali kan ƙananan tsokoki na baya, wannan motsi yana ware manyan tsokoki a cikin ƙananan baya. Hakanan yana taimakawa wajen shimfiɗa haɗin gwiwa na sacroiliac, wanda yake inda sacrum ɗin ku, ko zama kashi, yana haɗuwa da ƙashin ƙugu, in ji Cosopoulos Morris. Wannan haɗin gwiwa, wanda ke haɗa kashin baya da baya zuwa ƙananan jikin ku, zai iya zama 'manne' kuma ya haifar da ƙananan ciwon baya.
Digital Art ta Mckenzie Cordell7. KWANKWANCIN GWIWA-JIKI
Yadda za a yi: Ka kwanta a bayanka kuma ka jujjuya kafa ɗaya akan ɗayan, juya ta cikin ƙananan baya. Sanya hannayen biyu zuwa gefe don ma'auni. Yi ƙoƙarin kiyaye kafadar ku a ƙasa gwargwadon iyawa. Ya kamata jikin ku na sama ya kasance yana tsayayya da jujjuyawar a gaba. Riƙe na tsawon daƙiƙa 30, sannan canza gefe.
Me yasa yake aiki: Wannan motsi yana taimakawa wajen shimfiɗa tsokoki a cikin ƙananan baya da oblique . Ƙarfafa musculature ɗin ku yana da mahimmanci don samun lafiyar baya, yayin da motsi kuma yana taimakawa wajen shimfiɗa kasusuwa a cikin ƙananan baya da kuma haɗin gwiwa na sacroiliac, Costopoulos Morris ya jaddada.
Digital Art ta Mckenzie Cordell8. Tattabara Zaune
Yadda za a yi: Zaune akan benci ko kujera, kwantar da ƙafar ƙafar dama akan gwiwa na hagu kuma a hankali tura gwiwa na dama zuwa ƙasa. Riƙe na tsawon daƙiƙa 30 kuma maimaita tare da ɗayan ƙafar. Wannan zai taimaka hana cinyoyin ku na ciki daga matsewa.
Me yasa yake aiki: Kamar siffa mai tsayi huɗu miƙewa, tattabarar da ke zaune cikakke ne don niyya ga masu cin abinci kuma yana ba ku damar riƙe matsayi na tsawon lokacin da kuke buƙata ba tare da daidaitawa da ƙafa ɗaya ba. Hakanan yana taimakawa wajen haɓaka motsin hip da kuma yanayin ku da daidaitawar ku ta hanyar kawar da matsewa a cikin ƙananan baya.
Digital Art ta Mckenzie Cordell9. Piriformis Stretch
Yadda za a yi: Zauna a kasa tare da mika kafafu biyu a gabanka. Haye kafar dama ta hagu kuma sanya ƙafar dama a ƙasa kusa da gwiwa na hagu. Juya jikinka na sama zuwa dama kuma sanya hannun dama a bayanka. Sanya gwiwar gwiwar hagu akan gwiwa na dama kuma danna waje don zurfafa shimfiɗa yayin da kake ci gaba da murɗawa. Riƙe na tsawon daƙiƙa 30 sannan canza gefe kuma maimaita.
Me yasa yake aiki: Shin kun taɓa fuskantar harbin zafi a ƙasan baya da ƙafafu? Wannan zai zama jijiyar sciatica. Jijiya na sciatica yana gudana ta cikin piriformis (tsoka mai lebur da ke kan bum ɗin ku kusa da saman haɗin gwiwa na hip). Lokacin da wannan jijiyar ta ƙone, piriformis ɗinku yana matsawa yana haifar da ciwo. Mikewa (da ƙarfafawa) wannan tsoka, musamman bayan motsa jiki, zai taimaka ƙara motsi da kuma guje wa tashin hankali mai zafi.
tsarin kula da gashi na yau da kullun don gashin Indiya
Digital Art ta Mckenzie Cordell10. Lunge tare da jujjuyawar kashin baya
Yadda za a yi: Daga matsayi na tsaye, ɗauki babban mataki gaba tare da ƙafar hagu kamar kuna yin tsayin daka. Shuka ƙafar hagu da ƙarfi a ƙasa. Sanya hannun dama a ƙasa kusa da ƙafar hagu kuma karkatar da jikinka na sama zuwa hagu yayin da kake mika hannun hagu zuwa rufi. Riƙe na tsawon daƙiƙa 30 sannan canza gefe kuma maimaita.
Me yasa yake aiki: Bugu da ƙari tare da motsi (amma yana da mahimmanci!). Wannan shimfidawa yana da kyau don haɓaka motsin thoracic ko tsakiyar baya, wanda galibi ana yin watsi da shi. Hakanan za'a iya canza shi cikin sauƙi, don daidaita sassaucin ku na yanzu kuma yana da kyau don buɗe kwatangwalo da tsawanta hip flexors . Sau da yawa ana amfani da sigar haɓakawa ta wannan azaman mai dumama, don haka rage shi kuma ba da kanku lokaci don narke da gaske cikin kowane motsi.
Ƙarin Hanyoyi don Farfaɗo Bayan motsa jiki
1. Ci da Sha Da kyau
Duba, duk mun je ajin boot-camp na safiyar Lahadi sannan muka ba kanmu kyauta ta hanyar odar pancakes, qwai. kuma biyu mimosas a brunch. Amma idan kuna son taimakawa jikin ku murmurewa da sauri, mai horar da kai Lisa Reed yana ba da shawarar sake mai da sauri bayan yin aiki tare da ƙaramin adadin carbohydrates da furotin. Ga su nan shida daga cikin mafi kyawun abinci da abin sha don samun bayan yin aiki .
2. Gwada Kumfa Rolling
Ba kwa buƙatar zama ƙwararren ɗan wasa don cin gajiyar kumfa - a zahiri, duk abin da kuke buƙata shine da ɗan sani-yadda. Ta hanyar yin amfani da matsa lamba akan wuraren da ke fama da ciwo, kumfa mai mirgina yana taimakawa wajen sakin tashin hankali da takura a cikin tsokoki bayan an yi su da yawa. Anan ga yadda ake amfani da abin nadi na kumfa don mafi kyawun sakamako (karanta: mafi yawan raɗaɗi).
man avocado don fata
3. Yi la'akari da Cryotherapy-ko Wankan Kankara
Gargaɗi: Wannan ba don rashin hankali bane. Dukan jiki cryotherapy (WBC) shine sanyi magani mashahurai ƙauna. Tare da yanayin zafi mai ƙasa da -270 digiri Fahrenheit, masu ba da shawara sun ce shiga cikin ɗakin tafiya mai sanyi na 'yan mintoci kaɗan zai hanzarta farfadowa, rage kumburi da haɓaka wurare dabam dabam. Amma bincike kan WBC ya bambanta. Yayin karamin binciken Jamus gano cewa 'yan wasa sun murmure da sauri (kuma sun fi kyau) tare da maganin sanyi, bita na binciken hudu da suka gabata sun kammala cewa babu isasshen shaida don tallafawa yin amfani da WBC don ciwon tsoka. Idan ba ku da sha'awar biyan wani don jin sanyi, za ku iya girbi irin wannan tasirin ta hanyar shiga cikin wankan kankara- ga yadda za a yi da abin da za a jira .
LABARI: 34 Motsa Jiki na Ƙafafun Rana da Bayan Gaba
Kayan Aikin Mu Dole ne Ya Kasance:
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Saya yanzu
Andi The ANDI Tote
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Matan ASICS's Gel-Kayano 25
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