DEAD BUG
Matattu bug ba wani motsa jiki ne da ke rage gaɓoɓin gaɓoɓin zuwa ƙasa ba, amma a maimakon haka motsa jiki na kare kariya wanda ke kiyaye ƙananan baya da ƙashin ƙugu har yanzu lokacin da akasin hannu da ƙafa suka motsa.
Idan ka kwanta a bayanka, ɗaga hannunka, karkatar da kwatangwalo da gwiwoyi zuwa digiri 90, kuma ka mika hannunka da ƙafafu, jikinka zai juya kuma za ka sami ƙarfin ɗaga baya na baya. Ciki yana aiki don daidaita haƙarƙari da ƙashin ƙugu maimakon motsa gaɓoɓin kai tsaye. Fara da bambance-bambancen da suka ƙunshi shafuka na diddige kawai da motsin hannu, kuma yi amfani da jeri kawai inda matsayin baya baya canzawa.
- Tsokoki na farko
- Mai jujjuya abdominis · Madaidaicin abdominis
- Tsokoki na ƙari
- Obliques, iliopsoas, serratus na gaba
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Tsawaita Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
Shin zan danna baya na baya da ƙarfi cikin ƙasa?
Maimakon matsawa da ƙarfi, yana da mahimmanci don daidaita haƙarƙarinku da ƙashin ƙugu don kada kurwar ku ta canza yayin maimaitawa.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Ƙirƙirar matsayi na tebur da matsayi na hannu
Ka kwanta a bayanka, mika hannunka bisa kafadu, kuma ka lanƙwasa kwatangwalo da gwiwoyi zuwa kusan digiri 90. Sanya kai da kafadu cikin kwanciyar hankali akan tabarma.
- 2
Exhale kuma daidaita jikin jikin
Exhale mai tsawo, rage ƙananan haƙarƙarin ku kuma kiyaye ƙashin ƙugu ko ɗan karkata a baya. Kada ku tilasta ƙananan baya kuma kula da matsayi.
- 3
A hankali a miƙe hannu da ƙafa
Ɗaga hannun damanku sama da ƙafar hagu zuwa ƙasa don 2 zuwa 4 seconds. Tsaya kafin ƙananan baya ya tashi ko ƙashin ƙugu ya juya.
- 4
Komawa tsakiya kuma maimaita a wancan gefen
Exhale kuma kawo hannunka da kafafu zuwa wurin farawa. Sake saita gangar jikin ku kuma mika hannun ki da kafar ki zuwa daidai gwargwado.
THE TRUNK STAYS QUIET
Ya kamata gaɓoɓin su motsa kuma haƙarƙari, ƙashin ƙugu, da ƙananan baya su yi shuru.
Ƙananan ƙafafunku, mafi girman lever wanda ke ɗaga baya na baya. Ya wadatar don kula da gangar jikin ku ba tare da ƙafafunku sun taɓa ƙasa ba.
Sanya hannu ɗaya akan kugu ko hakarkarinku don ganin canjin motsi kai tsaye.
Muhimmin bayani: Cue don amfani nan da nan: "Gaba ɗaya, haƙarƙari da ƙashin ƙugu ba cikakke."
EXHALE INTO CONTROL
Dogon exhales yana taimakawa rage haƙarƙari da kiyaye tashin hankali na ciki
Gwada ɗaukar dogon numfashi yayin da kuke mika gaɓoɓin ku da ɗan gajeren numfashi yayin da kuke dawowa. Ba sai ka rike numfashi gaba daya ba.
Idan numfashi ya sa ka rasa daidaitawa, fara da sauƙi mai sauƙi inda kawai kake motsa hannu ko ƙafa ɗaya.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Ciwo a cikin ƙananan baya lokacin da aka rage kafa
- Abin da kake gani
- sarari tsakanin tabarma da kugu yana ƙaruwa kuma an ɗaga haƙarƙarin.
- Dalili mai yiwuwa
- Lever na ƙafa da kewayo sun ƙetare ƙarfin hana tsawaitawa na yanzu.
- Yadda ake gyarawa
- Ƙara gwiwoyinku, yi amfani da shafukan diddige, kuma ku rage ƙafafunku ƙasa.
Motsa hannu da kafa a gefe ɗaya ba da gangan ba
- Abin da kake gani
- Jigon ya jingina zuwa gefe ɗaya kuma tsari yana canzawa daga maimaitawa zuwa maimaitawa.
- Dalili mai yiwuwa
- Tsarin tsaka-tsakin ba a cika koyo ba.
- Yadda ake gyarawa
- Matsar da hannu ɗaya kawai ko ƙafa ɗaya a lokaci ɗaya sannan a ci gaba da kishiyar hannu/ƙafa.
Yana ɗaga kai da wuya
- Abin da kake gani
- Chikina yana kan kirjina kuma wuyana ya gaji da sauri.
- Dalili mai yiwuwa
- An rama tashin hankalin ciki ta jujjuyawar jiki na sama.
- Yadda ake gyarawa
- Sanya kanku akan tabarma, duba zuwa rufin, kuma ku fitar da numfashi don rage haƙarƙarin ku.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Matattu bug tare da hannu kawai motsi
Ana gyara kafafu zuwa saman tebur.
Tab din diddige
Rike kusurwar gwiwa kuma rage kawai diddige ku.
Juya hannu da kafa matattu bug
Sarrafa giciye lever.
Matattun kwaro na juriya
Ƙara juriya lokacin da jeri mai ƙarfi ya isa.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Za'a iya amfani da shi don ɗumamawa ko zama na asali, yana tabbatar da daidai kewayon hagu da dama da numfashi. Jinkirin bugun jini ɗaya ya fi tasiri fiye da bugun bugun jini da yawa.
ƙidaya
5-10 sau kowane
Tsaya 2-4 seconds
Saita
2-4 saita kowane
30-60 seconds dawowa bayan bangarorin biyu
Mitar
3-6 sau a mako
Yi dabarun ku tare da ƙarancin gajiya
- Idan ƙananan baya da ƙashin ƙugu sun yi shuru, sannu a hankali ƙara kewayon gaɓoɓin ku.
- Idan kun fuskanci moxibustion na ƙananan baya, jujjuyawar jiki, ko tashin hankalin wuya, gwada rage shi zuwa nakasar gaɓa ɗaya.
- Yana ba da fifikon dogon exhalations da jeri kamar hagu da dama akan gudu.
Tambayoyin da ake yawan yi
Shin dole ne diddiginku su taɓa ƙasa?
Babu. Ƙasa kawai zuwa tsawo wanda zai ba ku damar kula da ƙananan baya.
Idan yana da sauƙi?
Fara ta hanyar rage zuriyarku da haɓaka kewayon gaɓoɓin hannu, sannan ƙara makaɗa ko nauyi mai nauyi kawai lokacin da jikin jikinku ya cika cikakke.
