A yau, akwai ra'ayoyi daban-daban game da yadda kuma dalilin da yasa wannan ciwo mara kyau ya bayyana a ƙarƙashin haƙarƙari ko ma a cikin rami na ciki yayin da yake gudana. Dalilin yana iya zama rashin wadataccen jini ga diaphragm, wanda ke haifar da kullun a cikin tsokoki na ciki. A sakamakon haka, raguwar samar da iskar oxygen zuwa diaphragm. Diaphragm yana taka muhimmiyar rawa wajen numfashi. Lokacin da kake gudu, gabobin ciki suna motsawa tare da kowane mataki, kamar diaphragm lokacin da muke shaka da numfashi. Wannan yana haifar da tashin hankali a cikin jiki, kuma spasms na iya faruwa a cikin diaphragm.
Hakanan ana iya haifar da shi ta jijiyoyi, numfashi mara kyau, farawa da sauri, raunin tsokar ciki, cikakken ciki, ko dabarar gudu mara kyau. Yayin da zafi a gefe ba shi da haɗari, yana iya zama mai zafi sosai. Sannan dole mu gama gudu.
Yadda ake hana ciwon gefe
Karin kumallo 2.0
Idan ba ku gudu a kan komai a ciki, amma wani lokaci bayan karin kumallo, gwada cin wani abu mai haske, ƙananan fiber da mai 2-3 hours kafin farawa. Banda shi zai iya zama ɗan ƙaramin abun ciye-ciye da aka riga aka fara gudanarwa kamar ayaba.
Ku ci wani abu mai gina jiki don karin kumallo, kamar yogurt na halitta, ƙaramin adadin oatmeal. Idan kun tsallake karin kumallo, ku tabbata kun sha ruwa kafin gudu.
Dumama
Kada ku yi sakaci da motsa jiki! Jikin ku yana buƙatar dumi mai kyau don shirya jikin ku da numfashi don gudu. Yi ƙoƙarin dumi duk tsokoki na jiki, "numfashi" huhu kafin farawa. Akwai bidiyoyi da labarai da yawa akan Intanet tare da atisayen da aka riga aka yi waɗanda suka cancanci karantawa.
Ba mu magana game da matsala a yanzu, tun da yake ba zai shafi abin da ya faru na ciwo a gefe ba. Amma kar ka manta da mikewa bayan gudu don kwantar da jikinka da kuma rage tashin hankali.
Sannu a hankali farawa
Babu buƙatar farawa ba zato ba tsammani. Fara a hankali kuma a hankali ƙara saurin, sauraron jikin ku. Yi ƙoƙarin fahimtar lokacin da yake so ya yi sauri da kansa, ba za a yi shi da karfi ba. Ciwon gefe sigina ne cewa jikinka ya yi yawa.
Jiki na sama shine mabuɗin
An fi ganin ciwon gefe a wasannin da suka shafi na sama, kamar gudu, iyo, da hawan doki. ƙwararrun ƙwararrun ƙwararrun tsoka suna rage motsin juyawa a cikin jiki, gabobin ciki suna tallafawa sosai, kuma ba ku da kusanci ga maƙarƙashiya. Horar da duk tsokoki a cikin lokacin ku. Idan babu lokaci mai yawa, kuyi karatu a gida akan bidiyo ko akan titi. Motsa jiki zai iya ɗaukar mintuna 20-30 kawai na lokacin ku.
Kuma ta hanyar, tsokoki masu karfi ba kawai inganta aikin gudu ba, amma kuma suna hana rauni.
Latsa mai ƙarfi
A cikin binciken daya, an samo ƙwararrun tsokoki masu mahimmanci don taimakawa wajen hana ciwo na gefe. A ware aƙalla mintuna 5-10 a rana don motsa jiki. Wannan ƙananan lokaci ya isa ya ƙarfafa tsokoki kuma daga baya ya hana ciwo mai tsanani.
Sarrafa numfashinka
A ƙãra gudu, jikinka yana buƙatar ƙarin oxygen, kuma rashin daidaituwa da numfashi na iya haifar da ciwo. Ƙwaƙwalwar numfashi yana da mahimmanci, don haka tabbatar da kiyaye shi. Yi ƙoƙarin yin numfashi bisa ga tsarin "2-2": shaka don matakai biyu (matakin farko shine numfashi, na biyu shine dovdoh), da kuma fitar da numfashi na biyu. Akwai kyakkyawan kari ga bin diddigin numfashi: wani nau'in tunani ne mai kuzari!
Don haka, kun shirya da kyau, kuna dumama, ba ku yi karin kumallo ba, gudu, amma ... zafi ya sake dawowa. Me za ayi don faranta mata rai?
Numfashi!
Numfashin da ya dace zai iya taimakawa wajen shakatawa da diaphragm da tsokoki na numfashi. Matsa zuwa tafiya cikin gaggauce, shaƙa na matakai biyu kuma fitar da numfashi na uku da na huɗu. Numfashin ciki mai zurfi yana taimakawa musamman.
Tura zuwa gefe
Yayin shakar, danna hannunka akan wurin mai raɗaɗi kuma rage matsi yayin da kake fitar da numfashi. Maimaita har sai zafi ya ragu. Hankali da zurfin numfashi yana da mahimmanci don wannan motsa jiki.
Tsaya da mikewa
Ɗauki mataki, sannu a hankali kuma ku tsaya. Mikewa zuwa gefe tare da kowane numfashi. Mikewa kadan zai taimaka rage tashin hankali.
Sauka
Don shakatawa diaphragm da ciki, ɗaga hannuwanku sama da kai yayin da kuke shaƙa sannan kuma lanƙwasa yayin da kuke fitar da numfashi, rataye hannuwanku. Ɗauki numfashi a hankali a hankali a ciki da waje.
Ekaterina Romanova Source: