STANDING TORSO ROTATION
Juyawa juzu'i na tsaye ba babban motsi ba ne, amma motsa jiki na motsa jiki wanda ke saita yanayin ƙafa da ƙashin ƙugu sannan yana sarrafa jujjuyawar a kusa da ƙashin ƙirjin.
A cikin matsayi na tsaye, mika hannuwanku a gaban kirjin ku kuma juya juzu'in ku daga gefe zuwa gefe don yin jujjuyawar kashin baya na thoracic da kuma sarrafa tsoka mai ma'ana. Sigar da ke riƙe ƙashin ƙugu a gaba tana jaddada rabuwar kashin baya na thoracic, yayin da sigar da ke motsa ƙafafu tana ɗaukar jujjuyawar jiki gaba ɗaya. Kada ku haɗa hanyoyin guda biyu, kawai saita burin ku kuma yi amfani da kewayon da ya dace da ku kawai ba tare da kirƙira baya ko harbin hannu ba.
- Tsokoki na farko
- tsokar da ba ta dace ba na ciki · tsokar da ba ta dace ba
- Tsokoki na ƙari
- Gluteus, Rotator hip, mai kafa spinae
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Matsayin tsaye, kashin baya na thoracic da jujjuya haɗin gwiwa na hip
Zan iya kuma juya ƙashin ƙugu na?
Yiwuwa dangane da manufar. Rike ƙashin ƙugu a tsaye don sigar keɓewar kashin baya, ko jujjuya ƙafafunku da ƙashin ƙugu tare don cikakkiyar jujjuyawar jiki.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Na farko yanke shawarar yadda za a juya ƙafafunku da ƙashin ƙugu
Sanya ƙafafunku nisa da nisa kuma ku ɗan sassauta gwiwoyinku. Bada ƙashin ƙugu a gaba idan rabuwar kashin baya na thoracic shine makasudin, ko pivot ɗin diddige idan cikakken jujjuyawar jiki.
- 2
Tsawaita Kashin baya kuma Tabbatar da Makamai
Sanya haƙarƙarin ku a kan ƙashin ƙugu kuma sanya hannayenku tare a gaban ƙirjin ku ko mika hannuwanku. Kada ku runtse kafaɗunku ko kirfa baya da yawa.
- 3
A hankali juya kashin nono zuwa gefe guda
Yayin da kuke fitar da numfashi, juya plexus na hasken rana zuwa fuska zuwa gefe. A cikin sigar gyaran ƙwanƙwasa, duka ƙasusuwan ƙashin ƙashin ƙugu sun kasance suna nuna gaba.
- 4
Maimaita ta tsakiyar zuwa wancan gefen
Yana komawa tsakiya ba tare da komawa ba kuma yana ƙirƙirar kewayo iri ɗaya a ɗayan gefen. Tsaya kafin numfashin ku da karfin ƙafarku su watse.
CHOOSE THE INTENT
Zaɓi dangane da manufar ko don kiyaye ƙashin ƙugu ko juya tare da ƙafafunku.
Don ware motsin kashin baya na thoracic, yi amfani da ƙaramin kewayo tare da ƙashin ƙugu a gaba. Bada diddigi da pivot don shiga jujjuyawar wasanni.
Siffa mai tsaka-tsaki wanda kawai ƙashin ƙugu ne kawai ke murɗa yayin da ƙafafu ke gyarawa na iya haifar da karfin da ba dole ba a kan ƙananan baya.
Muhimmin bayani: Cue don gwadawa nan da nan: "Zaɓi ɗaya: gyaran ƙwanƙwasa ko cikakken pivot."
TURN THE RIBCAGE
Haƙarƙari da kashin nono, ba motsin hannu ba, yana nuna kewayon juyawa
Idan kawai ka matsar da hannunka zuwa gefe, hannayenka za su yi nisa amma jikinka zai yi nisa. Ka kiyaye tazarar tsakanin hannayenka da kirjinka.
Idan bayanka ya lanƙwasa ko an tura ƙashin ƙugu, rage kewayon kuma yi aiki a gaban bango.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Kunna hannun hagu da dama kawai
- Abin da kake gani
- Hannu yana motsawa sosai, amma shugabanci na plexus na hasken rana da wuya ya canza.
- Dalili mai yiwuwa
- Maimaita hannu da aka yi amfani da shi maimakon juyawa.
- Yadda ake gyarawa
- Yi ƙananan jeri tare da hannayenku kusa da ƙirjin ku da ƙashin nono na nuni zuwa gefe.
Karkatar da kugu gaba daya yayin da kake gyarawa.
- Abin da kake gani
- Akwai matsi a ƙasan kugu kuma gwiwoyi da ƙafafu suna da ƙarfi.
- Dalili mai yiwuwa
- An halicci juyi mafi girma fiye da kewayon thoracic a cikin kashin baya na lumbar.
- Yadda ake gyarawa
- Rage kewayon ko canzawa zuwa cikakken jujjuyawar jiki wanda ke ba da damar pivot diddige.
Torso yana karkata gefe yayin juyawa
- Abin da kake gani
- Kafada ɗaya ta sauke kuma ƙashin ƙashin ƙugu yana turawa zuwa gefe.
- Dalili mai yiwuwa
- An kasa raba juyi da lankwasa gefe.
- Yadda ake gyarawa
- Yi amfani da ƙaramin kewayon yayin kiyaye tsayin kai har ma da matsa lamba akan ƙafafu biyu.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Ƙara nauyi da ƙarfi
Ƙara ƙarfi ta hankali ƙara nauyi ko rage lokutan hutu.
Hadaddiyar Halin Bambancin
Ƙara matakin wahala ta hanyar haɗa shi tare da wasu motsa jiki ko ƙara yanayi maras kyau.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Don ɗumi mai haske, yi amfani da maimaita sannu-sannu na gefe-da-gefe, amma don dalilai na ƙarfi, kuna buƙatar ƙarin juriya da fasahohin pivot ƙafa. Kada ku juyar da motsinku na yanzu zuwa motsi mai sauri.
Mitar
2-3 sau a mako
Sanya shi daidai a cikin jikinku duka ko yanki na yau da kullun.
girma
3 ~ 5 saiti, 8 ~ 15 sau
Daidaita adadin maimaitawa da saiti gwargwadon burin ku.
- Koyaushe sanya aminci a farko kuma sauraron ciwon haɗin gwiwa.
- Yi duk aikin a cikin iyakar ikon ku.
Tambayoyin da ake yawan yi
Shin yana da kyau a tsawaita hannunka?
Tsawon hannu kawai yana canza amsa da wahala. Juyawar kashin nono da daidaitawar kashin baya sune fifiko.
Me zai faru idan kun ji abin jan hankali a cikin ƙananan baya?
Rage kewayon kuma fayyace yadda kuke ɗaure ƙashin ƙugu ko jujjuya ƙafafunku. Idan kaifi zafi ya faru, tsaya nan da nan.
