Contents
Salon zama da rashin miƙewar motsa jiki na yau da kullun na iya yin illa ga sassaucin haɗin gwiwa a cikin ƙashin ƙugu. Yana barazana tare da matsalolin gabobin pelvic da tsarin urogenital. Bayar da ingantattun ɗakunan motsa jiki don buɗe haɗin gwiwa tare da Olga Saga.
Me yasa kuke buƙatar sassaucin haɗin gwiwa na hip?
Da farko, bari mu amsa tambayar, me yasa muke buƙatar sassauci da motsi na haɗin gwiwa na hip? Na farko, don inganta lafiya da rigakafin cututtuka daban-daban. Na biyu, inganta shimfidawa da ci gaba a cikin ayyukan asanas daban-daban na yoga.
Don haka, akwai kyawawan dalilai da yawa yana da matukar muhimmanci don yin motsa jiki akai-akai a buɗaɗɗen haɗin gwiwar hip:
- Za ku inganta zagayawa na jini a cikin gabobin pelvic da kuma gyara rashin lafiya na tsarin genitourinary.
- Cire kitsen jiki a cikin kugu da ƙashin ƙugu, ƙarfafa tsokoki na ciki da ƙananan baya.
- Kunna aikin cikin ciki kuma kawar da taurin kai a cikin makwancin gwaiwa.
- Motsa jiki don haɗin gwiwa na hip, ƙarfafa kashin baya, taimakawa wajen kawar da ƙananan ciwon baya, hana hernia, sciatica, da varicose veins.
- Motsa jiki na yau da kullun yana ba da gudummawa ga rigakafin osteoarthritis na haɗin gwiwa na hip.
- Tare da isasshen sassauci na haɗin gwiwa na ƙashin ƙugu za ku iya yin aiki gefe ya rabu, matsayi na malam buɗe ido, matsayi na Lotus.
7 tasiri bidiyo don sassauci na haɗin gwiwa na hip
Olga Saga yana ba da gajerun motsa jiki masu tasiri don haɗin gwiwa na hip. Bidiyon ta short (minti 8-15), don haka zaku iya yin su bayan aikin motsa jiki na yau da kullun. Zaɓi shirin mafi dacewa gare ku ko madadin azuzuwan da aka tsara tare.
Hankali! Duk lokacin horo a tabbata Kashin bayansa ya mike bai zagaye ba. Idan ba za ku iya ajiye baya ba a tsaye a wurin zama, sanya shi ƙarƙashin matashin gindi. Bi duk zirga-zirga a cikin kewayon sa mai daɗi. Tabbatar cewa numfashin ya kasance santsi kuma na halitta.
1. “Mikewa don masu farawa. Bude mahaɗin hip" (minti 9)
Idan kun fara fara aiki a kan motsi na haɗin gwiwa na ƙashin ƙugu, to, ku dakatar da zaɓin ku akan wannan bidiyo don masu farawa. Darasi ya haɗa da motsa jiki masu sauƙi waɗanda suke samuwa har ma don masu farawa. Ayyukan yana farawa tare da karkatarwa, karkatarwa da squats a cikin matsayi na tsaye, kuma ya ƙare tare da motsa jiki a wurin zama a ƙasa.
2. “Sausanin ƙafafu. Bude mahaɗin hip" (minti 8)
Hakanan bidiyo mai sauƙi wanda aka tsara don mafari da matsakaicin matakin. Motsa jiki yana farawa a tsaye: za ku yi juyawa na ƙashin ƙugu, plie-squats da karkatarwa. Na gaba, za ku sami motsa jiki a matsayin malam buɗe ido kuma a cikin matsayi da ƙafafu masu tazara. A ƙarshe, za ku juya ƙafafu a cikin matsayi na baya.
3. "Haɓaka sassauci na haɗin gwiwa na hip" (minti 10)
Wannan bidiyon don sassauƙan haɗin gwiwar hip ɗin cikakke ne a wurin zama a ƙasa. Bugu da ƙari, kuna kuma shimfiɗawa tsokoki na cinya na ciki da cinya. Kula da baya, bai kamata a zagaye ba yayin aiwatar da motsa jiki.
4. “Ku yi dumi don haɗin gwiwar ƙafafu. Buɗe haɗin gwiwa na hip" (minti 12)
Rabin farko na horo yana faruwa ne a cikin tsayawar kwadi. A cikin rabi na biyu, za ku yi aiki a kan motsi a cikin matsayi na huhu. Darasin yana da amfani musamman domin aikin giciye igiya. Tare da wannan motsa jiki kuma kuna ƙarfafa cinyoyinku, gindi da baya, shimfiɗa kashin baya da gefen jijiya, ƙarfafawa da inganta motsin ƙafafu.
5. “Miqewa a gida. Ayyukan motsa jiki masu inganci don ƙafafu da haɗin gwiwar hip" (minti 16)
Ajin ya fara a cikin wurin zama, a cikin rabi na biyu za ku yi motsa jiki a cikin tattabara. Da wannan bidiyo ku zai haifar da sautin tsokoki na hips da ciki, bude kafadu da kirji. Wannan hadaddun ba a ba da shawarar ga raunin gwiwoyi da haɓaka cututtuka na kashin baya.
6. “Balance zaune. Bude mahaɗin hip” (minti 11)
Babban ɓangare na horo yana faruwa gaba ɗaya a cikin wurin zama. Za ku yi motsa jiki daga yanayin malam buɗe ido, gami da ɗaga ƙafafu. Hakanan zaka samu asana don daidaitawa, godiya ga abin da za ku sami kwanciyar hankali da daidaituwa. Wannan aikin kuma yana da amfani musamman ga saman ƙafafu na baya da na ciki. Zai dace da ƙwararren ɗalibi.
7. “Bude mahaɗin hips. Shiri don Matsayin Lotus" (minti 16)
Matsayin Lotus yana da alhakin tasiri mai amfani na tsaftacewa da wuraren warkaswa na ƙafafu da haɗin gwiwa saboda yana ƙara yawan jini da oxygen zuwa wadannan sassan jiki. Hakanan, yanayin Lotus yana taimakawa ƙarfafa kashin baya da samuwar corset na tsoka. Idan kuna son ba kawai inganta motsin haɗin gwiwa ba, amma har ma don koyon matsayin Lotus, to ku tabbata ku ɗauki wannan bidiyon.
Inganta lafiyar ku, haɓaka sassaucin haɗin gwiwa na hip, haɓakawa, shimfiɗawa, horo, Olga Saga. Minti 10-15 a rana don lafiyayyen jiki na iya samun kowanne. An shagaltu da jin daɗi!
Dubi kuma:
- Mikewa bayan motsa jiki tare da Olga Saga: bidiyo 4 don ƙwanƙwasawa
- Yoganics tare da Catherine Buyda: canza jiki, inganta shimfidawa da kawar da ciwon baya
Yoga da motsawar ƙananan tasirin motsa jiki