Ayyukan motsa jiki don kyakkyawan baya, lafiya da matsayi

Tare da ƙananan ƙoƙari a kowace rana da kuma ɗaukar lokaci don motsa jiki don baya, za ku iya cimma ba kawai daidaitaccen matsayi mai kyau ba, amma har da lafiyar jiki gaba ɗaya.

Matsayin wahala: Don masu farawa

Stoop matsala ce da ta shafi ba kawai kyakkyawa ba. Matsayin da ba daidai ba yana ƙara nauyin jiki duka: kashin baya, tsokoki, da gabobin ciki suna wahala. A sakamakon haka, ba dade ko ba dade, matsalolin lafiya na iya tasowa.

Tsayawa na iya ba da gudummawa ga ci gaban:

• zafi a baya;
• gajiya, gajiya mai tsanani;
• osteochondrosis;
• cututtuka na jini a cikin kashin baya;
• dizziness, rashin lafiyan gaba ɗaya.

Saitin motsa jiki don horo akan baya

Saitin motsa jiki na musamman zai taimaka wajen kula da kyau da lafiyar baya, kawar da ciwo da gajiya, da haɓaka aiki. Ana iya gyara slouching! A lokaci guda, yana da mahimmanci don yin motsa jiki a kowace rana, kuma idan akwai mummunar cin zarafi na matsayi, tabbatar da tuntuɓi likita.

Bayan kowane motsa jiki, ɗauki ɗan gajeren hutu na 5-10 seconds, saurari yadda kuke ji. Tsawaita ko rage lokacin motsa jiki kamar yadda ake buƙata. Kada ku yi wa kanku fiye da kima, musamman idan kun fara sanin motsa jiki.

Motsa jiki "Rage ruwan kafada"

• Mukan zauna da gwiwowinmu, mu gyara bayanmu, mu mika hannayenmu a gabanmu.
• A lokacin kisa, muna ƙoƙarin cire wuyansa sama.
• A kan exhale, muna kawo kafada ga juna, muna riƙe hannayenmu a gabanmu.
• Na gaba, yi numfashi kuma a lokaci guda zagaye bayanka.
• Muna fitar da numfashi, sa'an nan kuma mun riga mun jujjuya hannayenmu a kan kawunanmu har zuwa baya.
• A numfashi na gaba, muna sake zagaye baya, kuma muna matsar da hannaye zuwa wurin farawa.

Ana yin motsa jiki a hanya ɗaya sau 8.

Motsa jiki "Mun tsaya a cikin katako"

• Muna lanƙwasa hannayenmu a kusurwar dama, ƙafafu suna kan safa, an mika jiki a cikin layi madaidaiciya.
• Dubi numfashin ku - ya kamata ya zama daidai.

Muna yin a cikin daƙiƙa 20 don farawa kuma har zuwa mintuna 5 a nan gaba.

Motsa jiki "Cat"

• Matsayin farawa - tsaye a kan dukkanin hudu, yayin da dabino suna ƙarƙashin kafadu, hannayen suna tsaye a kowane lokaci.
• Muna shan numfashi, muna shakatawa cikin ciki kuma muna karkatar da kashin baya. Muna yin motsa jiki a hankali, a hankali.
• A kan exhale, muna kwance a cikin kishiyar shugabanci.
• Gishiri yana tafiya zuwa ƙirji, ƙwayar ciki yana haɗuwa, baya yana zagaye.

Ana yin aikin motsa jiki a hanya ɗaya sau 5-10.

Motsa jiki "Ja"

• Mun kasance a cikin matsayi ɗaya kamar a cikin motsa jiki na baya.
• Muna shimfiɗa hannun dama da ƙafar hagu, kuma a lokaci guda, yayin ƙoƙarin tayar da su kamar yadda zai yiwu.
• Muna kiyaye ma'auni tare da taimakon tsokoki na ciki - muna lalata latsawa.
• Muna tsayawa a cikin wannan matsayi na 15 seconds kuma komawa zuwa wurin farawa.
• Sannan canza hannaye da ƙafafu kuma a maimaita.

Muna yin maimaitawa 8.

Motsa "Lunge gaba"

• Muna durƙusa, muna ɗaukar mataki gaba tare da ƙafar dama, yayin da gwiwa ta durƙusa a kusurwar dama.
• Muna ɗaga hannayenmu sama da kawunanmu, muna ɗaure su a cikin kulle.
• Baya yana madaidaiciya, numfashi yana kwantar da hankali, kafadu suna sama da kwatangwalo.
• Muna cire hannayenmu sama har sai jin tashin hankali a cikin kafada kuma a cikin wannan matsayi muna dagewa na 10 seconds.
• Sa'an nan kuma mu koma matsayin asali, maimaita daidai da sauran kafa.

Muna yin sau 5 akan kowace kafa.

Motsa "Swim"

• Da farko kuna buƙatar kwanta akan ciki.
• Za mu fara ɗaga hannun dama da ƙafar hagu har zuwa sama, daskare na 'yan dakiku kuma mu canza hannu da kafa.
• Wuyar ba ta da ƙarfi.
• Muna yin sau 10 ga kowane gefe.
• Bayan kammala saitin motsa jiki, ba kwa buƙatar ɗaukar kanka da aiki tuƙuru, wasanni.
• Yi ƙoƙarin hutawa kaɗan, bari tsokoki su huta.

Yi tsarin da aka tsara na motsa jiki akai-akai, kuma za ku iya guje wa matsaloli masu tsanani waɗanda zasu iya haifar da mummunan matsayi.

Menene kuma ya kamata ku tuna lokacin horar da baya?

1. Daidaitaccen matsayi aiki ne mai wahala. Gaskiyar cewa kana buƙatar tsayar da bayanka ya kamata a koyaushe a tuna, ko da idan kana tafiya wani wuri, tsaye ko zaune.
2. Kar a manta da yin hutu a wurin aiki, musamman idan yana zaune. Kuna iya zagaya ofis, yi wasu motsa jiki masu sauƙi.
3. Kula da takalma da kuka saya, ya kamata su kasance masu jin dadi, tare da ƙananan sheqa.
4. Kawo wasanni cikin rayuwar ku, ƙara motsawa, tafiya, gudu.
5. Zaɓi katifa mai ƙarfi don hutun dare. Wannan kyakkyawan rigakafin curvature na kashin baya da sauran cututtuka na baya.