Top 30 motsa jiki daga ƙananan ciwon baya: mikewa da ƙarfafa tsokoki

Contents

Backananan ciwo: menene ke faruwa kuma me za a yi?
- Dokokin aikin motsa jiki don ƙananan baya
Darasi daga ƙananan ciwon baya: miƙawa
Darasi daga ƙananan ciwon baya: ƙarfafa tsokoki
Bidiyo 7 daga ciwon baya a cikin Rasha

Backananan ciwon baya shine ɗayan matsaloli na yau da kullun waɗanda ake fuskanta bisa ga ƙididdiga kowane babban mutum na uku. Idan lokaci bai magance ciwo a baya da kugu ba, to daga baya zaku iya samun cutar mai tsanani ta kashin baya.

Muna ba ku zaɓi na kyawawan motsa jiki daga ƙananan ciwon baya don shakatawa da ƙarfafa tsokoki, da haɓaka sassauƙa da motsi na kashin baya.

Yadda za a cire gefen: motsa jiki 20 + 20

Backananan ciwo: menene ke faruwa kuma me za a yi?

Dalilin da ya fi haifar da ciwon baya shine salon rayuwa da rashin ci gaban corset na tsokoki waɗanda ba za su iya tallafawa kashin baya ba. Toari ga wannan na iya zama sakamakon cututtukan cututtuka daban-daban, ɗimbin nauyi ko kuma kawai motsi mara daɗi wanda ya haifar da ciwo. Yawancin waɗannan matsalolin za a iya ragewa tare da motsa jiki don baya.

Abin da zai iya cutar da ƙananan baya:

ciyar da dogon lokaci a wuri guda;
tsokoki na baya da haushi;
wuce gona da iri ko gazawar motsa jiki;
hypothermia;
curvature na kashin baya;
osteochondrosis;
babban nauyin nauyi;
rashin cin abinci mara kyau da karancin bitamin.

Don ciwon baya baya zama dalilin babbar matsalar matsalolin kashin baya, dole ne ku yi atisaye na musamman don kugu wanda zai taimaka wajen cire rashin jin daɗi, rage ciwo da inganta jiki da zama kyakkyawan matakin kariya. Ba don komai ba shine tushen farfadowa bayan raunin baya shine ilimin lissafi da motsa jiki don kashin baya.

Me yasa yake da amfani ayi atisaye don ƙananan baya:

yana rage zafi a cikin ƙananan baya saboda miƙawa da shakatawa na tsokoki
yana ƙarfafa kashin baya kuma yana ƙaruwa da sauƙi
yana kara zirga-zirgar jini, wanda ke ciyar da gidajen abinci da lafiyayyun abinci
coarfafa murfin tsokoki waɗanda ke tallafawa kashin baya
inganta hali
sauƙaƙe aikin zuciya da huhu
daidaita al'ada
yana rage haɗarin lalata ta, cututtukan disiki da sauran cututtukan cuta
inganta aikin gabobin ƙananan ƙashin ƙugu da ramin ciki

Saitin motsa jiki daga ciwon baya ya kamata ya haɗa da motsa jiki motsa jiki motsa jiki don ƙarfafa tsokoki.Exarfafa tsananin tashin hankali a cikin tsokoki, don haka suna buƙatar don shakatawa - ana yin wannan ta hanyar hadadden miƙa (gogayya) na tsokoki. Don rigakafin ƙananan ciwon baya kuna buƙata a karfafa tsokoki. Musclesarfafa tsokoki na baya nauyin da ke kan kashin baya ya ragu, tunda wani ɓangare mai mahimmanci na ɗaukar nauyin murfin murus.

Dokokin aikin motsa jiki don ƙananan baya

Kar a tilasta wa kaya nauyi da motsa jiki na baya don isa makasudin da sauri. Fara tare da ƙananan lodi, a hankali yana ƙara tsawon lokacin aiki.
Motsa jiki don ƙananan baya yana yin da matsi da kewayon da kuke jin daɗi. Kada kuyi saurin ɓarna da motsi yayin yin atisaye don lumbar don kar daɗa matsalar.
Motsa jiki daya ko biyu ba zai taimaka magance matsalar ba, yi ƙoƙarin yin atisaye na ƙananan baya akai-akai. Zai isa ya horar sau 3 a sati na mintina 15-20.
Idan kana da benaye masu sanyi ko kuma a wajen taga, yanayin sanyi, sanya dumi a shimfiɗa tabarma ko bargo don kar ku huce ƙasan.
Yi darussan a farfajiya mai ƙarfi: gado ko Mat mai taushi ba zai dace ba. Yayin motsa jiki, ya kamata a danna baya sosai a ƙasa.
Kar ka manta game da numfashi yayin shirin motsa jiki daga ƙananan ciwon baya. Ya kamata horo ya kasance tare da zurfin numfashi mai zurfi, kowane motsa jiki tsayayye an kammala shi cikin 7 zuwa 10 numfashi.
Idan yayin aiwatar da wasu motsa jiki, kuna jin rashin jin daɗi a cikin ƙashin baya ko kashin baya, ya kamata a tsallake irin waɗannan atisayen. Idan yayin motsa jiki kun ji zafi mai kaifi, a wannan yanayin ya fi kyau kada ku dakatar da aikinku.
Bai kamata ku aiwatar da tsarin motsa jiki da aka gabatar don ƙananan baya yayin ɗaukar ciki ba, bayan rauni ko cikin cututtuka na kullum. A wannan yanayin, da ake bukata shawara na likita.
Ka tuna cewa idan kana da wata cuta mai tsanani, yakamata a zaɓi hadaddun atisaye don kugu daban-daban. Misali, lokacin da aka nuna atisayen scoliosis don daidaita kashin baya, da osteochondrosis da hernia - shimfidawarsa.
Idan rashin jin daɗi a yankin lumbar ya ci gaba har tsawon makonni, tuntuɓi likita. Backananan ciwon baya na iya zama alamar babbar cuta. Da zaran ka fara shan magani cikin sauki zai kasance don guje ma sakamakon da babu makawa.

TAMBAYOYI DADI: yadda ake fara mataki mataki

Darasi daga ƙananan ciwon baya: miƙawa

Muna ba ku motsa jiki na tsokoki na kugu, wanda ya dace don kawar da ciwo da spasms a cikin rigakafin. Kasance a cikin kowane tsayayyen dakika 20-40, zaka iya amfani da mai ƙidayar lokaci. Kar a manta yin atisayen a bangarorin biyu, dama da hagu. Idan kowane motsa jiki ya kawo muku rashin jin daɗi ko ciwo, dakatar da shi, motsa jiki bai kamata ya kawo rashin jin daɗi ba.

1. Kasan ƙasa

Daga matsayi a hannaye da gwiwoyi dauki gindi baya da zuwa, miƙa hannunka, wuya da baya a layi ɗaya. Ka yi tunanin cewa jikinka ya kafa tudu: yi ƙoƙari don hawa saman sama da gangaren dutse. Zai yiwu a sauƙaƙa matsayi tare da ƙafafu da aka lanƙwasa a gwiwoyi da kuma tsaga diddige daga ƙasa.

Anan kuma kunyi amfani da hoto daga tashar youtube: Allie Tafiya Junkie

2. lunarancin abinci

Takeauki matsayin abincin, gwiwa na ƙafa ɗaya ya sauka a ƙasa kuma ɗauka kamar da. Kafa na biyu ya samar da kusurwar dama tsakanin cinya da shins. Handsauke hannunka sama, ji daɗin shimfiɗa mai kyau a cikin kashin baya. Riƙe wannan matsayin sannan ku shiga cikin kurciya.

3. Tattabara

Daga matsayin abincin saukowa ya sauka zuwa cikin tattabara. Kashin ƙugu na dama, rufe diddigen hagu. Zai yuwu a tsawaita matsayin idan kun tura ƙafafun ƙananan hagu kaɗan gaba. Ja ƙashin ƙugu zuwa ƙasan. Saka gabanka a farfajiya ko ka saukar da jiki a ƙasa ko matashin kai ka sami kwanciyar hankali, kana mai da hankali kan sassaucinka.

Bayan kamannin kurciya, komawa cikin ƙaramar azanci kuma maimaita waɗannan atisayen 2 don ɗayan kafa. Zaka iya amfani da tubalan yoga ko littattafai:

4. Juya gidajen

Don yin wannan motsa jiki mai matukar tasiri ga ƙananan baya ɗauki matsayin zama, ƙafafu sun miƙa a gabansa. Juya ƙafa a kan ƙugu kuma juya jiki zuwa kishiyar shugabanci. Wannan aikin ba kawai yana ba ku damar shimfiɗa tsokoki na baya da ƙananan baya ba har ma da tsokoki na gluteal.

5. lankwasawa zaune

Tsayawa wuri ɗaya, a hankali ƙasa da ƙafafu a hankali. Ba lallai bane kuyi cikakken kwalliya, kawai dan zagaye baya don tsinkaya cikin kashin baya. Yana da kyawawa don saukar da kai ga kowane tallafi. Kuna iya lanƙwasa gwiwoyinku kaɗan ko kuma miƙa ƙafafunku a cikin shugabanci - zaɓi zaɓi mai kyau a gare ku.

6. Gangara a cikin matsayin Lotus

Wani motsa jiki mai matukar amfani daga ƙananan ciwon baya yana lankwasawa a cikin yanayin Lotus. Haye ƙafafunku a ƙasa kuma ku jingina da farko zuwa gefe ɗaya, ku ɗan dakatar da dakika 20-40, sai kuma ɗaya gefen. Yi ƙoƙari don sa jiki ya zama santsi, kafadu da shari'ar bai kamata su ci gaba ba.

7. liftaga kafa tare da band (tawul)

Yanzu don wasu motsa jiki don kugu a cikin yanayin ƙasa a ƙasa. Yi amfani da madauri, band ko tawul ka ja kanka madaidaiciya kafa. A yayin wannan motsa jikin bayan ya kasance an matse shi a ƙasa, ƙananan baya baya tanƙwara. Legayan kafar kuma tana tsaye a kwance tana kwance a ƙasa. Idan ba za ku iya kiyaye ƙafafun ba an matse shi a ƙasa, za ku iya durƙusa a gwiwa. Riƙe wannan matsayi na ɗan lokaci kuma tafi zuwa ɗayan kafa.

8. Jan gwiwoyi zuwa ciki

Ta misalin, yi wani motsa jiki mai tasiri don bayan. Kwance a bayan ka, lankwasa ƙafa ɗaya ka ja gwiwa zuwa kirjin ka. Lokacin da kake aiwatar da wannan aikin mai sauƙi sosai ka shimfiɗa ƙwayoyin lumbar kuma ka rage zafin ciwo.

9. iftaga kafafun kafafu

Wannan motsa jiki a cikin dacewa sosai ana amfani dashi don shimfiɗa tsokoki na gindi, amma don miƙa ƙwayoyin lumbar ya fi kyau. Kwanciya a bayanku ya lanƙwasa gwiwoyinku ku ɗaga su don cinya da jiki su zama kusurwar dama. Auki hannaye a kan cinyar ƙafa ɗaya, kuma ƙafar ɗayan kafa ta kwanta a gwiwa. Riƙe wannan matsayin. Tabbatar cewa an matse ƙasan baya sosai da bene.

10. Nuna farin ciki jariri

Wani motsa jiki mai kyau don kwanciyar baya - wannan matsayin jariri ne mai farin ciki. Laga ƙafafunku sama, lanƙwasa su a gwiwoyi, sa'annan ku kama hannu don bayan ƙafa. Shakata ka riƙe wannan matsayin. Zaku iya dan motsa kadan daga gefe zuwa gefe.

11. Yana juya baka

Yanzu don motsa jiki don ƙananan baya, waɗanda suke karkatar da kashin baya. Kwanciya a bayanka, juya hannayenka da ƙafafun kafafu zuwa hanya ɗaya. Jiki kamar baka. A cikin wannan aikin, ba mahimmanci babban amplitude bane, ya kamata ku ji ɗan ƙarami a cikin ƙashin lumbar. Riƙe wannan matsayin na sakan 30-60 kuma juya wata hanyar.

12. Karkata baya yayin karya

Wani motsa jiki mai matukar amfani da mahimmanci ga ƙashin baya, wanda zai taimaka don rage zafin cikin sacrum. Kwance take a bayansa sannu a hankali yana faɗaɗa ƙashin ƙugu kuma ya matsar da ƙafarta zuwa gefe, yana jefa ta a ƙashin sauran ƙafarta. Backasa baya daga ƙasa, amma kafadu sun kasance a ƙasa.

13. Matsayin kwance a kan cikinsa da ƙafarsa

Wani motsa jiki mai sauki daga ciwon baya. Kwanta a kan ciki ka motsa zuwa cikin ƙafafun kafa. Sauran ƙafafun ya rage, an matse ƙafa biyu a ƙasan.

14. Matsayin yara

Samu gwiwoyinku da ƙafafunku zuwa gefe ko kusa tare. Exhale, sannu a hankali lanƙwasa tsakanin cinyoyin ku kuma ɗora kan ku a ƙasa. Ta wannan motsa jiki na shakatawa don ƙananan baya zaku ji haske a cikin jiki, musamman a bayanku. Wannan halin hutawa ne da zaku iya kasancewa a ciki koda na 'yan mintoci kaɗan.

Hakanan zaka iya juyawa a farko a cikin ɗayan, sa'annan a wata hanyar, wannan zai taimaka don haɓaka ƙwanjin lumbar sosai.

15. Matsayi kwance tare da matashin kai

Sake kwanciya a bayanku kuma ku sanya duwawarku da gwiwowi karamin matashin kai, yana tsayawa idan ya taba kasa. Shakata a wannan matsayin na minutesan mintuna.

Darasi daga ƙananan ciwon baya: ƙarfafa tsokoki

Saboda ayyukan da aka gabatar, zaku sami damar haɓaka motsi na kashin baya da kuma kawar da rashin jin daɗi a yankin lumbosacral. Bugu da ƙari, za ku ƙarfafa ƙwayoyin da za a yi amfani da su don rigakafin ciwon baya da baya. Don haka idan sau da yawa kuna damuwa da ciwon baya, tabbatar cewa kun lura da waɗannan ayyukan. Lura cewa ba'a ba da shawarar yin atisaye don ƙarfafa tsokoki a lokacin ɓarna.

1. Kyanwa

Cat shine ɗayan motsa jiki masu amfani don lumbar da kashin baya a Janar. A kan juzu'i na zagaye ta baya, tura ruwan wukake sama sama yadda ya kamata ka ja kirjin ka. A shaƙar iska mai kyau a cikin yankin lumbar, yana jagorantar kai zuwa ƙashin jela, kuma buɗe kirji. Yi maimaita 15-20.

Anan kuma kunyi amfani da hoto daga tashar youtube: Allie Tafiya Junkie

2. Jan gwiwoyi zuwa kirji

Tsaye a kan dukkan ƙafafu huɗu a kan shaƙar iska, ja da baya a kafa, fitar da numfashi cikin rukuni, ƙarfafa goshin-zuwa-gwiwa. Gwada ƙafa kar a taɓa bene. Yi maimaita 10-15 a kowane gefe.

3. armsaga hannaye da ƙafafu a dukkan ƙafafu

Kasancewa a tsaye a kan dukkan ƙafafu huɗu, riƙe da ƙishiyar kafa kuma tanƙwara a lumbar. Ciki ya shiga ciki, tsokokin gindi da ƙafafu suna da ƙarfi, wuya a kwance. Tsaya a wannan matsayin na dakika 30, rike ma'auni.

4. Yunƙurin karar

Sauka a kan ciki ka ɗauki yanayi mai sauƙi. Tanƙwara gwiwar gwiwar ku kuma rarraba su. Aga jikin sama, ɗaga kirjinku daga ƙasa. Mayar da hankali kan ɗaga jiki, wuya ya kasance tsaka tsaki. Riƙe matsayi na sama don sakan 5-10 kuma komawa zuwa matsayin farawa. Yi maimaita 10.

5. Tasowar jiki da hannaye a bayan kai

Irin wannan aikin don ƙarfafa lumbar, amma a cikin wannan yanayin, makamai suna bayan kai, wanda ya rikitar da yanayin. Duk waɗannan darussan don kugu suna haɓaka, amma ba tare da amfani da ƙarin kayan aiki ba. Hakanan yi maimaita 10.

6. Dan wasan ninkaya

Kasancewa cikin yanayi mai yuwuwa a cikin cikin ta, a hankali ta daga hannaye da kafafuwa akasin haka. Motsi na hannaye da ƙafa dole ne ya zama ya daidaita sosai. Kasance cikin matsayi na secondsan daƙiƙa kaɗan, yi ƙoƙarin gudanar da aikin yadda ya kamata. Bai cancanci inji ba da hannu da kafafuwa. Maimaita motsa jiki a kowane gefe sau 10.

Superman don tsokoki na baya da kugu

7. Jirgin ruwa

Sake dawo da hannayenka ka haɗa su zuwa kagara. A lokaci guda yaga kafadun ƙasa, kirji, ƙyalli da gwiwoyi, ƙirƙirar doguwar jikin jirgin ruwan. Motsa jiki ba sauki, don haka fara kokarin kiyaye matsayin na akalla sakan 10-15. Zai iya yin shortan gajeren hanyoyi.

8. Juyawa baya

A inda yake kwance a kan cikinsa, ja da hannayen baya kuma riƙe hannaye don ƙafa. Cinyoyi, ciki, kirji da goshi suna ƙasa. Cire kafadu daga kunnenka, kada ka wahalar da wuya. Riƙe wannan matsayin na dakika 20.

Hakanan za'a iya yin sigar wannan aikin, kwance-kwance lumbar:

9. Kafa baka

A yanayin da ya dace ya ɗaga kafa ya ɗaga gwiwoyin daga ƙasa. Rabauki ƙafafun hannu ɗaya daga waje. Matsakaicin lankwasa kwatangwalonsa da kirjinsa daga bene, nauyin jiki a cikin ciki. Ka yi tunanin cewa ƙafafu da gangar jikin jikin baka ne, da hannaye - kirtani. Wannan darasi don ƙarfafa ƙashin baya yana da rikitarwa, don haka a hankali yana iya ƙara ƙarfinsa, da lokacin gudu (zaka iya farawa da sakan 10).

10. Sphinx

Daga kwance akan cikinka, daga jikin da yake kwance akan goshin ka kuma lankwasawa a kugu da kashin baya. Ja wuyansa, ƙananan kafadu, shakata wuyanka kuma nemi saman sama. Riƙe matsayi don 20-30 seconds. Hakanan Sphinx yana taimakawa inganta yanayin.

Idan ba ku da kwanciyar hankali don yin wannan aikin ko damuwa game da ciwo, zaku iya yin matashin kai madadin:

11. Cobra

Daga kwanciya a kan cikin ka, daga jikin, ka kwantar da hannunta ka kuma lankwasa a kugu da kashin baya. Daidaita hannayenka, ja wuyanka, da nufin sama sama. Riƙe a cikin Cobra na 20-30 seconds. Kuna iya shirya makamai a sarari, saboda haka zai zama da sauƙi a riƙe matsayi. Idan kun ji rashin jin daɗi ko ciwo, kada ku yi wannan aikin.

12. Gada

Positionauki matsayi mafi kyau, ƙafafu sun durƙusa a gwiwoyi. Aga ƙashin ƙugu sama, yana wahalar da ciki da gindi. Riƙe matsayi na sama don sakan 5-10 kuma komawa zuwa matsayin farawa. Wannan aikin yana da amfani ba kawai don lumbar ba har ma don ƙarfafa gindi da latsawa. Maimaita gada sau 15-20.

13. Matsayin tebur

Matsayin tebur wani darasi ne mai tasiri don baya. Auki matsayin tebur ɗin ka riƙe wannan matsayin na dakika 20-30, maimaita kusanci 2. Lura cewa kwatangwalo, ciki, kafadu, kai ya zama a layi daya. Shins da hannaye a tsaye zuwa ga jiki. Wannan aikin yana kuma bayyana haɗin kafada.

14. Madauri

Babban ƙarfin motsa jiki don tsokoki shine katako. Aauki matsayi tura UPS, jiki yakamata ya zama layi madaidaiciya. Ana sanya hannaye a ƙasan kafadu, an matse ciki da gindi. Riƙe wannan matsayin na dakika 20-30. Kuna iya maimaita aikin a cikin saiti 2-3.

Madauri: yadda ake yin + 45 bambance-bambancen karatu

15. Plank akan gwiwar hannu

Daga matsayi na plank, ɗauki "ƙananan sandar" - tare da goyan baya. Jiki yana riƙe da miƙaƙƙen layi, gindi ya ɗaga sama, baya ya zauna kai tsaye ba tare da lanƙwasawa da juyawa ba. Riƙe wannan matsayin na dakika 20-30. Hakanan zaka iya maimaita aikin a cikin saiti 2-3. Bayan yin katako za su gangara cikin yanayin yaro kuma su shakata na minti 1-2.

Don hoto godiya sake youtube-channel Allie Tafiya Junkie.

Bidiyo 7 daga ciwon baya a cikin Rasha

Muna ba ku bidiyon zaɓi don baya kan yaren Rasha, wanda zai taimaka muku don kawar da ƙananan ciwon baya a gida don ƙarfafa ƙwayoyin baya, don dawo da motsi na kashin baya. Horarwa tana gudana daga minti 7 zuwa 40, don haka kowa na iya zaɓar bidiyo mai dacewa daga ƙananan ciwon baya.

TOP 14 Bidiyo daga ciwon baya