Yadda ake hawa kan gada daga ƙasa: darussan + umarnin mataki-mataki

Gada tana ɗaya daga cikin mahimman motsa jiki na gymnastics. Idan kana so ka koyi kammala wannan darasi daga farko, dole ne ka bi matakai masu mahimmanci guda uku:

1. Don inganta sassaucin baya don gudanar da gada
2. Don koyon tashi zuwa gada daga matsayi mai sauƙi
3. Don koyon tashi zuwa gada daga tsaye

Darasi don sassauƙa na baya

Gada ba kawai motsa jiki mai tasiri ba ne, wanda ke nuna sassaucin ra'ayi da horo na jiki, amma har ma motsa jiki mai amfani ga baya. Godiya ga aiwatarwa na yau da kullun na gada za ku iya inganta yanayin, shimfiɗa kashin baya, don kawar da ciwon baya.

Ana iya yin gada daga matsayi mai sauƙi (zai zama ƙarfi da masu farawa) kuma daga matsayi na tsaye (wannan zaɓi zai dace da ci gaba). Order gada samu mafi inganci da amplitude, a farkon wuri na bukatar mai kyau sassauci na baya da kuma karfi na muscular corset. Bugu da ƙari, don m struts a cikin gada dole ne a kai a kai don aiki a kan bude kirji da kafada gidajen abinci, a kan mikewa da kuma karfafa quadriceps da kuma bude hip gidajen abinci.

Muna ba ku jerin motsa jiki wanda zai taimake ku inganta sassauci a cikin Sashen kashin baya, da kuma ƙarfafa tsokoki na baya. Idan kuna yin yoga akai-akai ko gymnastics, to zaku iya tsallake wannan matakin kuma ku je haɓaka gada daga wurin kwance da tsaye. (bayan ƙananan kanun labarai na labarin). Amma idan jikinku bai riga ya shirya don cikakken gada ba, muna ba da shawarar ku kammala wasu shirye-shiryen shirye-shiryen don inganta sassaucin kashin baya da ƙarfafa tsokoki na corset.

1. Matsayin Sphinx

Sphinx yana ɗaya daga cikin mafi kyawun motsa jiki don haɓaka sassaucin baya, yayin da yake da sauƙin koya. Ka kwanta a cikinka, shimfiɗa ƙafa kuma ka ɗaga sashin jiki na sama a kan goshin gaba. Ciki da duk jikin kasa kwance a kasa. Cire kafadu baya, haɗa kafada. Ji karkacewa a cikin Sashen kashin baya, kar a jefa kan baya. Rike a matsayin Sphinx, don 40-45 seconds, maimaita saiti 2-3.

2. Cobra yana nunawa

Mafi hadaddun gyare-gyare na Sphinx shine matsayin Cobra. A cikin wannan motsa jiki ba za ku dogara ga goshinku da tafin hannunku ba. Saboda haka, jujjuyawar baya yana ƙaruwa, wanda ke nufin ana yin aikin motsa jiki tare da girman girma. Cobra wani motsa jiki ne na asali don inganta sassaucin baya, don haka zai taimake ka ka isa gada da sauri. Riƙe tsayawar Cobra na daƙiƙa 40-45, maimaita saiti 2-3.

3 Akwati

Idan kun kasance da kwarin gwiwa yin Cobra pose, wannan motsa jiki na iya zama da wahala. Ci gaba da kwanciya a kan ciki, hannayensu sun kwanta a kasa. Yi lankwasawa da baya kuma ku durƙusa gwiwoyi. Aikin ku shine taɓa kai zuwa yatsun ƙafa. Kada ku watsar da wuyan wuyansa, baya, motsi yana cika ta hanyar juyawa a cikin thoracic da lumbar kashin baya. Yi ƙoƙarin tsayawa a wannan matsayi na daƙiƙa 20-30, maimaita saiti 2-3.

4. Karkatarwa a cikin hawan da ke fuskantar kasa

Tsaya a gindin kare mai fuskantar ƙasa. Ɗauki hannun dama ɗan maraƙi ko idon sawu na hagu, yana karkata a cikin Sashen kashin baya. Tsawaita kashin baya daga coccyx zuwa kambi. Rarraba kaya daidai da ƙafa biyu, ƙashin ƙugu ya kasance a tsaye. Idan ba ku da isasshen mikewa, to ku durƙusa gwiwoyi ko ɗaga dugadugan ku daga ƙasa. Riƙe wannan matsayi don sassaucin baya na tsawon daƙiƙa 30-45 kuma canza gefe. Maimaita motsa jiki a kowane gefe don saiti 2.

5. lanƙwasa a baya

Kwanta a kan ciki, hannaye a mike tare da jiki. Ɗaga jikinka na sama daga ƙasa, lanƙwasa a baya. Ƙafafun suna kan ƙasa, hannayen ja da baya. Kada ku jefa kan ku baya, duba gaba. Yi la'akari da cewa ana aiwatar da juyawa ba kawai ta hanyar lumbar ba, har ma ta hanyar kashin thoracic (tsakiyar baya).

Duk nau'ikan juzu'i, waɗanda aka yi kwance akan ciki, kayan aiki ne mai kyau don haɓaka sassaucin kashin baya da ƙarfafa corset tsoka. Ana iya aiwatar da irin wannan jujjuyawar ta nau'ikan daban-daban, gami da hannu a bayan kai, hannaye a bayan baya, tare da hannaye da aka sake su a gefe.

6. Matsayi na Superman

Matsayin Superman kuma yana inganta sassaucin kashin baya kuma yana ƙarfafa tsokoki na baya daidai. Kwanta a kan ciki, hannayensu sun mika gaba. A lokaci guda ɗaga jikinka na sama da na ƙasa sama daga bene yana ɗaga ƙirji da kwatangwalo. Kada ku durƙusa gwiwoyi. Riƙe tsayawar Superman na tsawon daƙiƙa 20-30, maimaita motsa jiki sau 3-4. Idan har yanzu kuna da wahalar yin wannan motsa jiki, zaku iya saukar da kwatangwalo zuwa ƙasa kuma ku ɗaga sashin sama na jiki kawai.

7. Dan wasan ninkaya

Mai yin iyo ba kawai zai taimake ka ka tashi zuwa gada ba, amma kuma yana ƙarfafa tsokoki na ciki da baya. Don yin karya a ciki, hannaye sun mika gaba. A lokaci guda ɗaga hannun dama da ƙafar hagu a sama kamar yadda zai yiwu, riƙe wannan matsayi na ƴan daƙiƙa, sannan koma wurin farawa. Maimaita motsi iri ɗaya a gefe guda. Yi saiti 2-3 na maimaitawa 10-12 a kowane gefe.

8. Kyanwa mai hoto

Matsayin cat yana ɗaya daga cikin mafi sauƙi kuma mafi tasiri motsa jiki don haɓaka sassaucin baya. Don yin tafiya a kan dukkan ƙafafu huɗu, gwiwoyi da dabino suna kan Mat. Akan inhale ɗin ya lalace sosai a cikin sashin kashin baya, ba tare da takura wuya da baya ba. A kan exhale, kewaye da baya, jin annashuwa a bayansa. Maimaita sau 10 don saiti 2-3.

9. Gripper ƙafa a ƙafafu huɗu

Wannan motsa jiki ne mai sauƙi a tsaye yana haɓaka sassauci na baya kuma yana ƙarfafa tsarin tsoka. Tashi a kan duka hudu, zane a kan hannu da gwiwoyi. Ɗaga ƙafar hagun da aka lanƙwasa sama da hannun dama a bayan kai. Ɗauki hannu don ƙafa, yin rami a cikin kashin baya. Ƙoƙarin wuya ba don damuwa ba. Riƙe matsayi na 20-30 seconds, ƙoƙarin ƙara raguwa a cikin kashin baya na thoracic. Maimaita motsa jiki don saiti 2 a kowane gefe.

10. Kafa baka

Matsayin baka yana ɗaya daga cikin mafi kyawun motsa jiki ga waɗanda suke so su tashi zuwa gada. Idan har yanzu kuna da wahala don yin wannan aikin, to tare da babban yuwuwar gada mai inganci ba zata yi aiki ba. Don yin bakan da ke kwance a cikin ciki, karkatar da baya, mayar da hannunka baya kuma kama kafafun idon sawu. Matsakaicin lanƙwasa, ɗaga ƙafafu da ƙirji daga ƙasa. An canza nauyin jiki zuwa ciki. Riƙe tsayawar baka na daƙiƙa 20-30, maimaita sau 2-3.

11. Matsayin rakumi

Yi gwiwoyi, jiki madaidaiciya, hannaye tare da jiki. Mayar da baya, kama kafa. Shakata wuyan ku, kada ku zubar da baya da yawa. Lanƙwasa saboda lanƙwasa a baya. Rike matsayin rakumi na tsawon daƙiƙa 30-40, maimaita sau 2-3.

12. Matsayin tebur

Matsayin tebur shine babban motsa jiki na shirye-shirye don aiwatar da gada. Wannan motsa jiki na tsaye yana ƙarfafa tsokoki, yana buɗe kirji da haɗin gwiwa, don haka yana taimakawa wajen shirya jiki zuwa gada. Yana da sauƙin isa har ma ga masu farawa. Don gudu zauna a kan gindi, kafafu sun shimfiɗa a gaban ku, makamai tare da jiki. Jingina a kan tafin hannunka, tura sama da ƙashin ƙugu, cinya da ƙananan kafa suna yin kusurwar dama, nauyin jiki yana canjawa zuwa madaidaicin makamai da kafafu. Rike a saman tebur don 30-40 seconds, maimaita sau 2-3.

13. Matsayin kwikwiyo

Wannan darasi na iya zama kamar rikitarwa a kallo na farko, amma yana da sauƙin koya. Don yin tsayin daka a kan gwiwoyi, karkatar da baya, kwanta da ƙirjinka a ƙasa, hannaye ja gaba. Ka yi tunanin kana buƙatar yin rarrafe ƙarƙashin ƙaramin sanda. Yi kyakkyawan juyowa a cikin kashin baya. Riƙe matsayi na tsawon daƙiƙa 30-40, maimaita saiti 2-3.

14. Matsayin gadar rabin-gada

Kwanta a baya, kafafu sun durƙusa cikin gwiwoyi, hannaye tare da jiki. Dogara a kan hannaye kuma ɗaga ƙashin ƙugu sama, caving a cikin thoracic da vertebral yankin na kashin baya. Babban baya, wuya, kai, hannaye da ƙafafu sun kasance a ƙasa. Matsayin rabin gada shine ainihin motsa jiki na shirye-shiryen ga waɗanda suke so su tashi zuwa gada.

15. Gada akan fitball

Fitball kayan aikin wasanni ne mai araha wanda zai taimake ka ka hau kan gada. Kwanta a kan fitball baya, hannaye da ƙafafu suna hutawa a ƙasa, suna kwaikwayon gada na al'ada. Wannan motsa jiki ba kawai amfani ga waɗanda suke so su koyi tashi a kan gada ba, amma don kwantar da baya bayan rana mai wuya. Riƙe wannan matsayi na 45-60 seconds.

Matsayin jiki lokacin yin gada akan wasan ƙwallon ƙafa zai dogara da girman girman ku da diamita na ƙwallon fitulu. Daidaita matsayi zuwa matsayi mai dadi da jujjuyawa a cikin kashin baya.

Yadda ake zabar fitball

16. Matsayin yara

Matsayin yaro yana da kyawawa don yin ko'ina cikin motsa jiki don haɓaka sassauci na baya, da kuma bayan aiwatar da gada. Wannan motsa jiki yana ɗaukar nauyin daga Sashen kashin baya kuma yana taimakawa wajen shakatawa da baya. Riƙe kujerar yaro na tsawon daƙiƙa 30-40 kuma ci gaba zuwa motsa jiki na gaba. Isasshen ɗaukar matsayin yaro sau ɗaya a cikin mintuna 4-5, amma yana iya yin shi sau da yawa idan kun ji buƙata.

Idan kun kasance sababbi a cikin wasanni, to, ku bi darussan da ke sama na tsawon makonni 2-3 (sau 4-5 a mako) kafin ku ci gaba zuwa aikin motsa jiki na gada. Kada ku yi ƙoƙari kawai ku tashi zuwa gada, idan ba ku da tabbaci a cikin iyawarsu. Motsi mara kyau na iya haifar da rauni ga baya da ba a shirya ba.

Gada daga matsayi mai sauƙi

Idan kun yi darussan da ke sama tare da amplitude mai kyau, za ku iya zuwa nan da nan don yin aikin gada daga matsayi mai sauƙi. Kyakkyawan sassaucin dabi'a na baya, baya wasanni ko matasa yana ba ku damar yin amfani da motsa jiki na gymnastics.

Yadda za a yi gada daga matsayi mai sauƙi:

1. Ka kwanta a bayanka, ka durƙusa gwiwoyi.
2. Tafukan hannayen sun sa kusa da kai, gwiwar hannu don kallon rufin.
3. A kan exhale, kai sama, tura ƙashin ƙugu da daidaita gwiwar gwiwar gaba ɗaya.
4. Lokacin da kuka ji cewa lanƙwasawa na gaba ba zai iya riƙe iyakar sa ba.
5. Yiwuwar daidaita matsayin kafafu, sanya ƙafar kusa da hannaye.
6. Saukowa a hankali a ƙasa a matsayinsa na asali, ba tare da yin wani motsi ba kwatsam.
7. Don farawa, riƙe gadar na tsawon daƙiƙa 5-10, a hankali ƙara lokacin har zuwa 30-60 seconds.

Abin da ke da mahimmanci a sani game da gada:

• Lokacin da kake gudu gada ta yada ta kusa da kashin baya. Wannan yana nufin haka Dole ne ku lanƙwasa ba kawai a cikin kashin lumbar ba, amma a cikin kirji.
• Don karkacewa a cikin kashin thoracic kuna buƙatar shimfiɗa ƙirjin ku gaba. Wannan zai taimaka wajen rage matsa lamba daga kashin baya na lumbar kuma yadda ya kamata a rarraba kaya a kan kashin baya.
• Yi ƙoƙarin rage tazarar da ke tsakanin hannuwanku da ƙafafu zuwa gada ya fi sassauƙa da girma.
• Ƙananan nisa tsakanin hannaye da ƙafafu, mafi kwanciyar hankali zai zama gada.
• A lokacin gada, dubi rufin, ba kasa ba, kada ku haifar da tashin hankali a wuyansa.
• Lokacin yin gada, hannayenku ya kamata a daidaita su sosai, don haka a karo na farko yana da kyau a yi wannan aikin a gaban madubi don sarrafa daidaitattun aiwatarwa.

Kwatanta aiwatar da daidai kuma ba daidai ba:

Ba a ba da shawarar tashi zuwa gada:

• A lokacin daukar ciki da kuma nan da nan bayan haihuwa
• A gaban hernia
• Idan kuna da matsalolin hawan jini da tsarin zuciya
• A cikin cututtuka na ido saboda karuwar karfin ido
• A lokacin exacerbation na cututtuka na kashin baya
• Bayan cin abinci (a cikin sa'a) kuma nan da nan bayan farkawa
• Zai fi kyau kada ku tsaya a kan gada ba tare da dumi da aikin jiki ba

Idan kun ji ciwon baya lokacin yin gada, yana da kyau a dakatar da aikin wannan aikin. Ci gaba da yin aiki a kan ƙarfafa baya da haɓaka sassaucin ta ta hanyar yin tsarin motsa jiki daga farkon labarin. A hankali jikinka zai kasance cikin shiri don yin gada mai inganci.

Manyan motsa jiki 30 don lafiyar baya

Gada tare da madaidaiciya kafafu

An yi imani da cewa gada tare da madaidaiciya kafafu mafi aminci ga baya. Wannan matsayi yana tabbatar da rarraba kayan aiki na kayan aiki a cikin Sashen kashin baya, mafi kyau ya bayyana kashin baya na thoracic kuma yana rage matsa lamba a kan ƙananan baya. Duk da haka, a cikin wannan matsayi zai zama da wuya a yi aiki a kan rage nisa tsakanin hannayenku da ƙafafu don gada mai sauƙi.

Muna ba da shawarar ku gwada zaɓuɓɓuka daban-daban na matsayi na ƙafafu kuma ku lura da abubuwan da ke cikin baya. Kar ka manta da cewa don rarraba kayan aiki na kayan aiki da kuma karkata a cikin thoracic (ba lumbar) kana buƙatar shimfiɗa kirjinka gaba.

Kamar yadda za ku iya rikitarwa gada?

Idan kun tsaya da ƙarfin gwiwa a cikin gada, zaku iya wahalar aiwatar da shi. Muna ba ku gyare-gyare da yawa na gadar, wanda ya ƙunshi ƙarin tsokoki kuma zai taimake ku ku wuce ƙarfinsa.

1. Gada akan ƙafar ƙafa

Gada a kan kwai - wannan matsayi ne mai wuyar gaske daga ra'ayi kiyaye ma'auni da kaya a kan tsokoki na kafafu. Wannan matsayi zai taimaka maka har ma don amfani da tsokoki na ƙananan jiki a lokacin gada, ciki har da adductors, quads da glutes.

2. Gada tare da tayar da kafa

Don yin wannan gyare-gyaren gada, ja madaidaicin kafa sama. Matsalolin matsayi shine riƙe ma'auni akan kafafu uku, maimakon hudu da aka saba.

3. Gada hannun-kafa

Ko da mafi ƙalubale sigar kiyaye ma'auni a cikin gada shine ɗaukar hannun kishiyar ƙafa. Wannan zaɓin yana da amfani don yin aiki ga waɗanda suke so su bunkasa ma'anar ma'auni da daidaituwa, da kuma ƙara haɓakar haɓakar baya.

Yi hankali! Yi wannan motsa jiki kawai idan kun kasance da cikakken kwarin gwiwa akan iyawarsu ko tare da hanyar sadarwar mutum don rasa daidaito da faɗuwa.

4. Super-m gada

Ana iya samun wannan sigar gada idan zaku rage nisa tsakanin ƙafafu da hannaye a hankali. Tabbas, wannan halin da ake ciki a gada bai samuwa ga kowa ba. Amma idan kuna da kyakkyawan sassaucin yanayi da kuma gymnastic da suka gabata, gada mai iya daidaitawa za ku iya yin.

Gada daga tsaye

Idan ba ku so ku tsaya a can, mataki na gaba zuwa cikakken ci gaba na aikin gada shine koyon yadda ake shiga shi daga matsayi na tsaye.

Je zuwa ci gaban gada daga matsayi na tsaye yana yiwuwa ne kawai lokacin da kake da tabbacin yin gada daga matsayi na kwance. Idan gadar ku daga matsayi na kwance ba ta ƙare mai dorewa ba ko kuma ba ku cika madaidaiciyar hannaye da buɗe kirji ba, to ku ci gaba da bin jagorancin motsa jiki kuma ku inganta matsayin jiki a cikin gada.

Mataki na farko: karkatar da bango

Tsaya tare da bayanka a bango a ɗan ɗan tazara da ita. Ƙafafun ƙafãfunsu a faɗin kafaɗa, hannaye ƙasa, an matse diddige da ƙarfi zuwa ƙasa. Tsokokin ciki, cinyoyi da duwawu suna takura. A numfashi na gaba ki jingina baya, sanya hannuwa a bango. Riƙe wannan matsayi na 15-30 seconds. Tura daga bango kuma komawa zuwa wurin farawa. Kuna iya a hankali ƙoƙarin yin ƙasa, ƙara karkatar da kashin baya.

Mataki na biyu: gada bango

Bayan isassun aikin darussan da suka gabata, lokacin da ba tare da tsoro ba ka koma baya tare da goyan baya, ka je bangon gada. Tsaya tare da bayanka a bango a ɗan ɗan tazara da ita. Kamar a cikin motsa jiki na baya, kuna jingina baya, sanya hannaye a bango. Yi tafiya a hankali tare da bango zuwa ƙasa.

A karo na farko kawai za ku iya saukowa bangon bangon baya har zuwa matsayinsa na asali, idan kuna da wahala ko rashin jin daɗi. Ayyukan gada na yau da kullun na bangon zai ba ku damar yin wannan aikin da ƙarfin gwiwa kowane lokaci. A hankali motsawa daga bangon kuma yi amfani da shi azaman madadin kawai.

Mataki na uku: gada tare da hanyar tsaro

Don wannan darasi kuna buƙatar ɗan dangi ko abokin tarayya wanda zai iya shinge. Tambayi mai hanawa ya goyi bayan ku zagaye kugu, da hannu na biyu don riƙe ciki. A cikin ci gaba da ci gaban gada a tsaye, yana da matukar muhimmanci a shawo kan tsoro lokacin da kuka jingina baya a cikin gada. Zai yi kyau idan mai ba da izini zai taimaka muku a kowane mataki na karkata a cikin gada, kuma a matakin dawowa daga gada zuwa tsaye.

Mataki na hudu: gada tare da kujera

Wannan darasi zai ƙara kawo ku kusa da amincewar aiwatar da gada daga tsaye. Don gudanar da shi za ku buƙaci kujera ko kujera mai tsayi. A cikin wannan darasi, yana da mahimmanci a fahimci cewa kujera mafi girma, mafi sauƙi don tashi zuwa gada. Don haka zaku iya fara motsa jiki tare da babban gado mai matasai kuma ku gama ƙaramin tebur ko dandamali.

Mataki na biyar: gada a tsaye

Bayan kammala duk darussan za ku iya matsawa zuwa gada daga tsaye. Bi gadar a hankali, sarrafa kowane motsi. Gwada duba ƙasa tsakanin hannayenku don lura da ƙasa. A karo na farko zai iya zama da wuya a dawo daga gada zuwa matsayi na tsaye, don haka muna ba da shawarar taimakon belayer ko jingina kan bango.

Domin jin ƙarin ƙarfin gwiwa a farkon matakan gada mai sarrafa kansa, kuma ya sanya kansa a ƙarƙashin matashin baya. Za ku kasance da sauƙi a hankali don sauka zuwa gada, idan za ku san cewa kare kanku daga fadowa a ƙasa mai wuya.

Kada ku yi sauri da tilasta kaya a cikin tsarin ci gaban gada. Wannan motsa jiki ne mai wuyar gaske ga masu farawa, don haka ku yi haƙuri kuma ku shirya kanku don yin aiki na yau da kullum, idan kuna so ku tashi zuwa gada daga matsayi mai sauƙi da kuma tsaye.

Dubi kuma:

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• Yadda za a zabi dumbbells: tukwici, rates + zaɓi na motsa jiki

Yoga da shimfida Baya da kugu