Kulle-kullen Covid-19: Motsa jiki Masu Sauƙi da Za Ku Iya Yi A Gida

Mafi Kyawun Sunaye Ga Yara

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Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

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A ranar 24 ga Maris din 2020, Firayim Minista ya umarci dukkan mutane biliyan 1.3 a kasar da su zauna a cikin gidajensu har tsawon makonni uku, don dakatar da yaduwar kwayar cutar ta Corona, wacce ta dauki rayukan mutane 24,096 tun bayan bayyanar ta a watan Disambar 2019 a Wuhan.

shirya gashi don girma gashi

'Za a sami cikakkiyar izinin fitowa daga gidajenku. Kowace jiha, kowace gunduma, kowace hanya, kowace kauye za a kulle, 'Firayim Ministan ya fada a daren Talata, yana ba' yan kasa kasa da sanarwar awanni hudu kafin umarnin ya fara aiki da karfe 12:01 na safe.

Tare da umartar mutane da su kasance a gida na tsawon awanni, sai dai idan akwai gaggawa da ba za a iya kauce musu ba, duk ƙasar tana cikin kulle-kulle. Tare da yawan cibiyoyin da aka rufe, Wurin bautar ka - wurin aikin gumi da aikin wahala - suma an rufe su. Ee, muna magana ne game da dakin motsa jikinku. Wataƙila ba za ku iya zuwa yin famfo wasu nauyi a cikin gidan motsa jiki don kiyaye jikinku ba, amma shin kun san cewa akwai motsa jiki da yawa da za ku iya yi a gidanku?

A yau, zamu jero darussa 12 masu sauki da zaku iya yi daga gida. Kuma wannan ma, ba tare da amfani da kowane nau'in kayan aiki ba.

1. Superman

Motsa jiki mai saukin-yi, babban mutum yana da amfani ga duk wanda ke fama da ciwon baya [1] . La'akari da dogon lokacin da zakuyi a zaune a yayin kullewa, wannan darasi na iya taimakawa dan karfafa kashin ka da na baya harma da karfin ka. [biyu] .

Yadda za a yi:

• Kwanta a kan ciki a kan tabarma tare da miƙe ƙafafunka da miƙa hannunka a gabanka.
• Raaga hannuwanku biyu da ƙafafu a lokaci guda (10-15 cm daga bene).
• Kiyaye kan ka a tsaka tsaki a layi tare da kashin bayan ka.
• Riƙe wannan matsayin na secondsan daƙiƙoƙi.
• Bayan haka, ƙasa da baya zuwa matsayin farawa.

2. Turawa

Ofayan motsa jiki da aka saba yi, turawa shine babban motsa jiki don ba ku jimiri. Hakanan yana taimaka gina ƙarfin ku, ƙarfin kuzari, ƙona adadin kuzari, da haɓaka ƙwarin gwiwa [3] .

Yadda za a yi:

• Kwanta a ƙasa ka sa tafukan hannunka a gefen kirjinka.
• An lanƙwara gwiwar hannu ɗaya, matsa jikinka sama har sai hannayenku sun kusan miƙe.
• Bayan haka, a hankali saukar da jikinka ƙasa zuwa ƙasan har gwiwar hannu ta lanƙwasa zuwa digiri 90 kuma tura kanku baya.
• Yi nau'ikan 2-3 na maimaita 12.

3. Jumping Jack

Mai amfani ga duka jiki, tsalle tsalle sune mafi kyawun motsa jiki na motsa jiki. Yin tsalle-tsalle a kai a kai na iya taimaka wajan ƙarfafa zuciyarka, tsokoki su yi ƙarfi, kuma yana taimakawa cikin rage nauyi [4] . Hakanan yana da amfani don haɓaka halinku nan take kuma yana taimakawa sauƙaƙa damuwa.

Yadda za a yi:

• Tsaya madaidaiciya tare da ƙafafunku tare da hannayenku a gefenku.
• Yi tsalle tare da ɗaga hannuwanku sama da kanku kuma kawo ƙafafunku biyu.
• Karkatar da motsi kuma dawo kan matsayin asali.
• Bayan haka, fara yin shi cikin sauri.
• Yi don 45 zuwa 60 secs don samun kyakkyawan sakamako na aikin.

4. Kare mai fuskantar ƙasa

Ofaya daga cikin fa'idodi masu amfani don sauƙaƙe maƙarƙashiya, matsayi mai fuskantar fuskantar kare yana shimfiɗa dukkan jikinku kuma yana sakin tashin hankali. Yin wannan aikin zai shimfiɗa tsokoki don ba da taimako ga ciwon tsoka [5] .

Yadda za a yi:

• Tsaya akan gabobinka guda hudu, wanda aka fi sani da tebur.
• A hankali ka ɗaga kwankwasonka yayin fitarwa da kuma miƙe gwiwoyinku da guiwar hannu.
• Hannun ya kamata su kasance a layi tare da kafadunku, da ƙafafunku a layi tare da kwatangwalo.
• Yatsun kafa ya kamata a nuna waje.
• Latsa hannuwanku da sauƙi a cikin ƙasa sannan, shimfiɗa wuyan ku.
• Maida kallonka zuwa cibiya ka tsaya a wannan matsayin na yan dakiku.
• Ku zo wurin asali ta lankwasa gwiwoyinku kuma ku dawo zuwa matsayin tebur.

5. Crunches

Ta hanyar yin crunches, tare da na lafiyayyen abinci da sauran ayyukan motsa jiki, zaku iya kawar da wadatar wadatattun abubuwa da kuma ƙiba da ake tarawa a kugu. Hakanan, an tsara ƙwanƙwasa ciki don sautin tsokoki na jiki [6] . Crunches iri daban-daban.

fim din labarin soyayya a Hollywood

Crunch na yau da kullum:

• Kwanta a bayanka kan tabarmar motsa jiki.
• Shuka ƙafafunku a ƙasa, ƙasan ƙugu a ɓoye.
• Lanƙwasa gwiwoyinku kuma sanya hannayenku a kan kirjinku.
• Kwangila rashi da shaƙar ku.
• Yi numfashi ka ɗaga jikinka na sama, ka kwantar da kanka da wuyanka.
• Sha iska da komawa matsayin farawa.

Istedarƙwara mai juyayi:

• Kwanta kwance a kan tabarma a bayanka, tare da gwiwoyi a kusurwar digiri 90.
• Sanya hannayenka a bayan kai ko kuma a kirjin ka (Masu farawa su sanya su a saman kirjin).
• Narkar da gangar jikinku zuwa gwiwoyinku, ɗaga kafaɗun kafaɗa daga ƙasa.
• Lokacin da ake karkatarwa don gwiwar hannu ɗaya yana nunawa a gaban gwiwoyinsa.
• Riƙe lanƙwasa wuri kuma kwangila tsokoki na ciki na 2 seconds.
• Maimaita zuwa wancan gefe.

6. Plank

Wannan aikin yana taimakawa wajen ƙarfafa zuciyar ku, ƙara ma'anar tsoka da rage ciwon baya. Wannan kuma yana taimakawa wajen miƙe ƙwayoyin ƙafarku, kamar yawancin sauran motsa jiki waɗanda suke da tasiri don haɓaka tsayinku [7] . Hakanan yana taimakawa ƙarfafa zuciyarka, ƙara ma'anar tsoka da rage ciwon baya.

Yadda za a yi:

• Kwanciya a ƙasa ta fiskantar ƙasa.
• Sanya gwiwar hannu a ƙarƙashin kafadun ku kuma miƙe ƙafafunku.
• Sanya cikin ɓoyayyen ku kuma ɗaga kanku daga ƙasa.
• Kula da layi madaidaiciya daga kai zuwa diddige, ka kalli ƙasa ka yi numfashi daidai.
• Kasance cikin matsayin na dakika 30 kuma kayi 2 zuwa 3 a farko, daga baya ka ƙara lokacin riƙewa har zuwa 60secs.

7. Cobra

Motsa jiki ya samo suna ne saboda yayi kama da kumurci kafin kai harin. Matsayi ne wanda galibi ake ba da shawarar don cututtuka daban-daban na lafiya [8] . Kullun yana kawo damuwa daga tsokoki na baya kuma yana inganta motsi na kashin baya.

Yadda za a yi:

• Kwanta a kan ciki ka sa ƙafafunka su haɗu wuri ɗaya da yatsun kafa ƙasa.
• Sanya tafin hannunka a gefen kafaɗarka ka bar goshin ya tsaya a ƙasa.
• Sha iska sosai ka daga kanka har zuwa yankin jiragen ruwa.
• Gwada ganin rufin.
• Kula da matsayin har zuwa sakan 20 zuwa 30.
• Sha iska da shaƙar iska sosai.
• Ku dawo kan matsayin sa na asali yayin fitar da rai sosai.
• Maimaita tsari sau 4-5.

8. Tsugunne

Ana kiran wannan aikin a matsayin 'Sarkin motsa jiki'. Yin wannan aikin yana taimakawa ƙarfafa tsokoki da haɗin gwiwa na ƙananan jiki. [9] .

Yadda za a yi:

salon gyara gashi ga gajeren mataki yanke gashi

• Fara tare da matsakaiciyar matsayi ta ajiye ƙafafunku a cikin nisan faɗin ƙugu.
• Sauke kanka cikin tsuguno ta hanyar rage kwankwasonka baya da kasa kuma yayin lankwasa gwiwoyinku bai kamata ya tsallake idon sawun zuwa gaba ba.
• Yourselfarfafa kanku da ƙafafunku yayin da kuka fito daga wurin zama.

9. Huhu

Kyakkyawan aiki mai kyau akan ainihin abin da zai taimaka muku ƙarfafa ƙashin jikinku da motsi a cikin duwawarku [10] .

Yadda za a yi:

• Kiyaye kashin baya ya zama tsaka tsaki sannan ya hau sama, sa'annan ka ɗora hannuwanka a kwatangwalo ka kuma ci gaba da ƙafa ɗaya har sai cinyarka ta yi daidai da ƙasa.
• Sauke gwiwoyin baya a ƙasa kuma daidaita a yatsun kafa na baya.
• Yayin yin wannan, kiyaye bayanku madaidaiciya cikin layi tare da gwiwa da bayan cinya.
• Koma kan matsayinka ta hanyar turawa kafarka ta gaba da taka kafafuwan tare.

10. Juyawar Hip

Wannan aikin yana taimakawa shirya jikin ku don aiki. Hips yawanci yana da ɗan tauri saboda dogon lokacin zaune, saboda haka yin hakan yana taimaka wajan inganta motsi da haɗin gwiwa kuma. [goma sha] .

yadda ake kawar da gashi fada gida magunguna

Yadda za a yi:

• Tsaya a ƙasa tare da ƙafafunku daban.
• Sanya hannayenka biyu a duwawun ka.
• Bayan haka, fara motsa kwatangwalo a cikin madauwari motsi zuwa hagu na 10 sakan.
• Maimaita daidai zuwa dama.

11. Glute Bridge

Mai kyau don inganta motsi na hanji da ƙarfafa ƙashin bayanku, gadoji masu fa'ida suna da fa'ida sosai ga ma'aikacin da ke kan tebur [12] .

Yadda za a yi:

• Don wannan, kuna buƙatar kwanta a bayanku, lanƙwasa gwiwoyinku kuma ku kawo su a layi ɗaya ta hanyar ɗan nesa.
• Bayan haka, matsa a ƙasan ƙafafunku kuma ɗaga abubuwan da kuke yi (butt) sama ta hanyar faɗaɗa kugu.
• Riƙe wannan matsayin na kyau 20 zuwa 30secs kuma maimaita sau 3 zuwa 5.

12. Tsayayyar kafa daya

Motsa jiki mai sauƙi amma mai tasiri don inganta daidaituwa da ƙarfin ƙafa, tsayawa kafa ɗaya na iya taimaka maka ka hana faɗuwa wanda zai iya haifar da mummunan rauni [13] .

Yadda za a yi:

• Tsaya tsaye tare da ƙafafunku tare.
• Samun tsayayyen abu kamar kujera ko teburin girki a kusa don haka zaku iya kama shi idan kun fara jin rashin kwanciyar hankali.
• Aga ƙafa ɗaya daga ƙasa.
• Kar ka bari ƙafafunka su taɓa.
• Riƙe matsayi don 30-60 seconds.

A Bayanin Karshe…

Kamar yadda yawancinmu ke aiki daga gida yayin kullawa-19 kullawa, ayyukan da aka ambata a sama mai sauƙi amma masu tasiri na iya taimakawa motsa jikin ku kuma ku guje wa haɗarin yanayi da yawa na lafiya kamar kiba, ƙaruwar hawan jini, hawan jini da hauhawar jini.

Don haka, kada ku damu game da rufe gidan motsa jikinku amma ku gode da cewa kuna da sarari don aiki. Baya ga wannan, ka tabbata ka bi lafiyayyen abinci ka samu kanka dan hasken rana - ta tagogin kogin kofofin. Yi hankali kuma kada ku firgita. Tsaya gida. Zama lafiya.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin