Motsa jiki, ko gaba ɗaya motsawa yana da mahimmanci don kasancewa cikin ƙoshin lafiya. Idan muna rayuwa ta rashin kwanciyar hankali, abin da ya fi dacewa shi ne muna jin cewa "mun yi tsatsa" ko "an cika mana rai" cewa ba mu da ƙarfi kuma ba za mu rasa ƙarfi ba kawai kuma har da sassauci.
Abinda yakamata shine tafiya kadan a kowace rana tare da hada wasu motsa jiki wadanda zasu taimaka mana mu sanya jikin mu cikin shiri. Yau Zamuyi magana musamman game da irin motsa jiki da zai taimaka mana inganta sassaucinmu don gujewa jin wannan taurin kai ko zama tsatsa.
Me yasa aiki akan sassauci?
Dole ne mu fita daga tunanin cewa kuna iya sassauƙa ko a'a kuma ba zaku iya yin komai game da shi ba. Ta hanyar haɗa ƙananan canje-canje a cikin aikinku na yau da kullun zamu iya haɓaka sassaucinmu tun yalwar tsokoki da mahaɗan wani abu ne da ake aiki da shi. Babu shakka mutunta iyakokin da jikinmu ya sanya mana don ci gaba kaɗan da kaɗan.
Sami sassauci rage damar rauni a zamaninmu har zuwa yau, yana taimakawa don kaucewa ko rage wasu ciwo na tsoka kamar ciwon baya.
Yayin da muke tsufa, motsin mu yana ta raguwa, amma idan muka yi aiki akan sassaucinmu zamu cimma cewa wannan ya ragu kuma sami jiki mai aiki na tsawon lokaci.
Ta ina zan fara?
Yi aiki da sassaucin jiki Yana buƙatar juriya, ƙirƙirar halaye masu kyau da yin wasu ayyukan yau da kullun kankare cewa fi son karuwar wannan halayyar.
Manufa shine ayi aiki koda da mintuna 10 ne a rana.
Dole ne mu zama masu hankali da sanin inda jikinmu yake. Ba daidai yake ba don fara aiki akan sassauƙa daga karɓa fiye da waɗanda tuni sun sami ɗan sassauƙa.
Sauƙaƙƙiya ana samun ƙarami kaɗan yayin da jikinmu ya saba da shi kuma tana sanya iyakoki mafi fadi ga motsin da yake ganin yana da hadari. Don haka kada ku yanke ƙauna, duk lokacin da za ku ci gaba.
Guji rayuwar zama
Duk abin da za ku yi, yi tafiya a kan titi, tsabtace gida, yawo cikin gida yayin magana a waya, amma ku guji zama na dogon lokaci. Wannan na iya zama wani aiki na ɗan lokaci idan kuna aiki a ofishi ko aikinku na buƙatar zama. A wayancan lokuta, tashi idan zai yiwu ka sha ruwa, ko kawai ka tashi, ka shimfiɗa jikinka ko ka girgiza shi don shakatawa. Kuma, lokacin da ba ku aiki, motsawa: tafiya, motsa jiki, da sauransu ... duk abin da ake nufi da dawowa gida da zama a kan kujera.
An mintoci kaɗan na yoga don motsa jiki
Kodayake akwai keɓaɓɓun atisaye waɗanda za mu iya yi don samun sassauci. Manufa ita ce ta haɗa waɗannan darussan cikin aikin horo. Kyakkyawan zaɓi zai kasance keɓe minutesan mintuna a rana, da safe ko da daddare, don yin barka da rana misali. Gaisuwa ga rana wani motsa jiki ne cikakke, inda muke tattara dukkan jikinmu kuma hakan yana taimaka mana jin ƙwarin gwiwa, hutawa da samun sassauci.
Wannan aikin yana da lafiya ga duka dangi kuma yana iya taimaka muku ɗan ɗan lokaci ku yi aiki tare, don haka babu wani uzuri don farawa. Ta wannan hanyar Zamu taimaka kirkirar kyawawan halaye a cikin sauran membobin gidan suma.
Haɗa gaisuwa tsakanin 6 zuwa 12 ga rana kowace rana zai taimaka mana jin da ƙarfi da safe ko shakatawa jiki da dare, yana ba mu hutu mai kyau. Kamar yadda muka ambata a wasu labaran, akwai maki da yawa waɗanda dole ne a kula dasu idan muna son samun ci gaba a cikin jikinmu:
- Kula da abinci
- Samun motsa jiki mai dacewa
- A huta lafiya
Numfashi yana tafiya kafada da kafada da elasticityWannan shine dalilin da ya sa ayyuka kamar yoga suka zama babban aboki don yin aiki akan sassauci. Zamu iya zaburar da tsarin juyayi da juyayi ta hanyar sassaukar da tsokoki da kyallen takarda da cimma wata manufa ko mikewa.
Muna ba da shawarar ku duba wannan labarin don ganin yadda ake yin gaisuwa ta rana, ban da sanin wasu abubuwa na yau da kullun don farawa tare da aikin yoga: Yoga don masu farawa: motsa jiki don fara wannan aikin mai fa'ida
Koyaushe ka miƙa bayan yin wasu nau'ikan motsa jiki
Mikewa kawai bai isa ayi aiki da sassauci ba, amma yana taimakawa wajen bunkasa aikin. Hakanan mahimmin mataki ne wanda koyaushe dole ne mu aiwatar dashi bayan horo, kamar yadda yake da mahimmanci don dumi.
Ayyuka na musamman don haɓaka sassauƙa
Da zarar mun saba da motsawa kaɗan a kowace rana, lokaci yayi da zamu haɗa kwana biyu zuwa uku na takamaiman horo don aiki akan sassauƙa. Yana da mahimmanci kada a mai da hankali kawai ga yanki ɗaya na jiki. A yadda aka saba, idan muka yi magana game da sassauci, ya zo cikin zuciyarmu mu taɓa hannuwanmu a ƙasa, amma yin amfani da wannan sifar ta jiki ta wuce gaba.
Muna ba da shawara na yau da kullun na motsa jiki da yawa:
1.Back karkatarwa
Zauna a ƙasa sai mu miƙa ƙafar dama mu lanƙwasa hagu, wucewa ta dama kuma mu kwantar da tafin ƙafa a ƙasa. Muna juya gangar jikin hagu tare da sanya hannu a wannan gefen a bayanmu kai tsaye, muna kwantar da tafin a ƙasa. An wuce hannun dama akan lankwashewar kafa domin sanya matsi tare da gwiwar hannu kuma ya zama yana da tasiri sosai wajen juyawa.
Muna maimaita motsa jiki tare da ɗayan gefen. Muna riƙe matsayi na secondsan dakiku a kowane gefe.
Stretcharar ƙwanƙwasa 2
Zauna a ƙasa sai mu miƙa ƙafa ɗaya mu tanƙwara ɗaya, muna manne ƙafa a makwancin gwaiwa. Yanzu zamu jefa gawar a gaba mu gangara har zuwa lokacin da jikin ya yardar mana. Muna jira tsakanin dakika 3 zuwa 6 kuma zamu koma kan matsayin farko, zamuyi numfashi biyu kuma mun sake sauka yayin da muka ƙare. Muna maimaita wannan motsi tsakanin sau 3 da 6 muna ƙoƙarin ɗan ƙasa kaɗan kowane lokaci.
Za mu maimaita tare da ɗaya gefen.
Babban makasudin farko tare da wannan atisayen shine don, bayan horo na wani lokaci, don taɓa ƙafafunmu da hannayenmu, daga can zuwa inda jikinmu ya ba mu dama.
3.Yaɗa masu satar mutane
Zama a ƙasa mun shimfiɗa ƙafafunmu kuma mun rage gangar jikinmu har zuwa yadda za mu iya ba tare da durƙusa gwiwoyinmu ba. Muna komawa matsayin farko bayan yan dakiku kadan sai mu koma baya tare da fitar da numfashi, muna maimaitawa kusan sau 5 muna kokarin dan yin kasa kadan da kowane shaye shaye. Koyaushe girmama iyakokin jikinmu.
4.Iliac psoas yana shimfidawa
Mun durƙusa a ƙasa. Muna jefa ƙafa ɗaya lanƙwasa a gaba, kwantar da ƙafa a ƙasa kuma ajiye ƙafa a cikin layin tsaye tare da gwiwa. Zamu jefa dayan kafar ta lankwasa a baya, ta kwantar da gwiwa a kasa sannan kuma karshen kafar shima yana kwance a kasa. Yi kwangilar ciki don kiyaye bayanku daga yin arching. Hakanan zaka iya miƙa hannunka sama da baya kaɗan.
Riƙe matsayin don daƙiƙo kaɗan kuma sauya kafafu.
5.Yaɗa kashin baya, kirji, wuya da kafaɗu
Mun kwanta a ƙasa, lanƙwasa gwiwoyinmu muna goyon bayan tafin ƙafafunmu a ƙasa, muna barin idon sawun a tsaye zuwa gwiwoyi. Muna miƙa hannayenmu tare da jiki kuma kusa da ƙasa. Muna ɗaga ƙashin ƙugu da gangar jiki muna ajiye kafadu kusa da ƙasa. Wannan shine abin da aka sani da matsayin gada.
Mun riƙe matsayi na aan dakiku kaɗan, huta kuma maimaita tsakanin 5 zuwa 10 sau.
6.Baka Mika
Abinda aka sani a yoga shine matsayin yaron. Mun durƙusa, mu zauna a kan dugaduganmu kuma mu kawo jikinmu gaba, muna miƙa hannayenmu yadda ya kamata. Rike kafadunku ƙasa. Muna riƙe da matsayi na secondsan dakiku kaɗan, muna jin gaba ɗaya ya miƙe.
Idan yawanci kuna ciwon baya, motsa jiki ne mai matukar amfani, saboda haka zaku iya maimaita shi sau biyu a cikin aikin horo.
7 quadriceps ya shimfiɗa
Mun tashi tsaye. Muna miƙa hannu ɗaya zuwa gefe kuma ɗayan muna ɗaukar ƙafa, muna juya shi a gefe ɗaya. Muna jan hankali, lura da shimfidawa. Gwada kawo dunduniyarka zuwa ga farin ciki.
Maimaita tare da sauran kafa bayan daƙiƙa 5.
8.Triceps ya miƙa
Muna tsaye, tare da kafafu a shimfide a tsawan kafadu. Iseaga hannu ɗaya ka miƙa shi yadda kake iyawa kamar kana so ka taɓa rufi, lanƙwasa gwiwar ka ka sa hannunka buɗe a bayan wuyanka. Taimakawa kanka ta hanyar riƙe da ɗayan hannun a gwiwar hannu. Riƙe saƙo na wasu daƙiƙo kaɗan, saki gwiwar hannu, ka sake miƙar da hannunka zuwa sama kafin ka sake saukar da shi.
Maimaita tare da sauran hannu.
9.Neck shimfiɗa
Muna ɗaga hannu kuma mun wuce shi a kan kai har sai mun kwantar da dabino a kunnenmu. Muna karkatar da kanmu zuwa gefen hannu kuma muna taimaka wa kanmu da hannu don yin ɗan matsi kaɗan. Muna jira yan secondsan daƙiƙa kuma bi motsi na kai zuwa wurin farawa.
Muna maimaitawa tare da ɗaya gefen.
10. Lateral stretch
Muna nan tsaye. Zamu iya hada kafafun mu ko kuma mu barshi a bude kadan dan samun kwanciyar hankali idan shine karo na farko da muke wannan aikin. Raaga hannunka na dama kamar kana so ka taɓa rufi ka kawo shi kai tsaye zuwa gefen hagu, ka jingina da gangar jikinka ba tare da ɗaga baya ko lumbar ba.
Riƙe hoton don daƙiƙo kaɗan kuma maimaita a ɗaya gefen.
11.Domin gamawa ...
Muna tsaye tare da bayanmu a tsaye, ƙafafunmu kafada-faɗi a ware, hannayenmu a miƙe tare da jikinmu, kuma muna duban gaba. Matsayi ne na dutse. Yi numfashi sau uku.
Kuma yanzu shakatawa jikin, barin makamai "matattu" kuma girgiza jikin don cire duk wani tashin hankali da zai iya kasancewa. Matsar da kafadu, hannaye, kai, gangar jiki, kwatangwalo, ƙafafu, da ƙafafu.