Ƙungiyar Ƙungiya: Yadda Za a Yi Amfani da Hanyar da ta Dace, Kuskuren da Ake Yi Sau da Sau, da Kuma Wanda Ya Dace da Ita

Jagora mai amfani ga allon gefen: daidai gwiwar hannu da kafafu saitin, bakwai na kowa kuskure, kankare saita da kuma rike lambobin, kuma wanda a zahiri amfana daga gare ta.

Ƙarƙashin gefe yana ɗaya daga cikin motsa jiki kaɗan da ke ɗorawa bangon jikinka ba tare da lankwasa kashin baya ba. Idan yin gyaran jiki na yau da kullum yana damun baya, ko kuma gwiwoyinka suna daɗaɗawa a ciki lokacin da kake gudu, wannan wataƙila abin da kake mantawa ne. A ƙasa akwai tsari mataki-mataki, kuskuren da mutane tara cikin goma suke yi, da kuma lambobin da za ku iya tsarawa.

Abin da ke faruwa a zahiri

Ƙarƙashin gefe yana riƙe da isometric babu abin da ke motsawa, kuma tsokoki suna aiki don hana motsi. Musamman, kuna hana kwatangwalo daga faduwa zuwa kasa, wanda shine aikin oblique, quadratus lumborum, da gluteus medius a gefen ƙasa. Ƙarƙashin kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafafun kafa

Sakamakon da ake samu a aikace mai sauki ne: ka koyi ka riƙe ka haƙarƙarin da pelvis stacked yayin da wani abu jan ka gefe. Wannan yana kaiwa ga squats, deadlifts, jan jaka mai nauyi a hannu daya, da kowane mataki da kake gudu, domin gudu a zahiri jerin matsayi ne na kafa daya.

Mataki-mataki na fasaha

Ka kwanta a gefenka. Sanya gwiwar hannu kai tsaye a ƙarƙashin kafada, ba gaba da shi kuma ba a baya duba da kuma duba. Kasancewa da inci biyu ya isa ya sa kafada ta ƙone.
Juya hannun hannu don ya nuna madaidaiciya zuwa ga jikinka, dabino. Wannan yana ba da tushe mafi girma fiye da kiyaye hannun hannu tare da jikinka.
Ka miƙe ƙafafunka. Don farawa, ka sa kafa na sama a gaban kafa na ƙasa don a haɗa ƙafa biyu; ka ɗora kafa a kafa idan ya yi sauƙi.
Ka sa hannunka ya huta a kan cinyarka. Kada ka kai shi zuwa saman bene yayin da jikinka yake rawar jiki.
Ka matsa wa gindi kafin ka ɗaga kwatangwalo, ba bayan. Sai ka ɗaga ƙwanƙolin ƙugu har sai idon, gwiwar, kwatangwalo, kafada, da kunne sun daidaita.
Ka yi numfashi yadda ya kamata: game da 3 seconds a, 4 seconds fita. Idan kana riƙe numfashinka, riƙewarka ta yi tsawo.
Rage a karkashin iko a kan 2 seconds, sa'an nan kuma shakata.

Har yaushe za a riƙe?

Tsayawa na minti biyu yana da mummunan amfani da haɗari fiye da gajeren lokaci, sakewa. Tsarin da ya fi kyau shine maimaitawa 6 na dakika 10 tare da dakika 3 na hutawa, maimakon saiti na dakika 60 inda dakika 20 na karshe sune lalacewa a hankali.

Masu farawa: Saiti 3 na 1520 seconds a kowane gefe tare da gwiwoyi a 90 digiri. Ƙananan ƙwanƙwasa yana rage nauyin da kashi ɗaya bisa uku.
Matsakaicin matsakaici: Saiti uku na 30 40 seconds a kowane gefe, kafafu madaidaiciya.
Ƙaddamarwa: Saitin 3 na 456060 seconds, ko kuma tsawon lokaci guda tare da farantin 510 kg da ke zaune a kan kwatangwalo.
Yawanci: Sau uku a mako ya isa. Ba kamar ɗaukar nauyi ba, wannan ba ya buƙatar sa'o'i 72 na farfadowa.

Wani misali mai amfani: Idan za ka iya riƙe 45 seconds tsabta a bangarorin biyu, kana da m tushe. A gefe-da-gefe rata fi 15% ne mai siginar horar da raunin da ya fi rauni da farko kuma ya ba shi ƙarin saiti har sai biyu sun dace.

Kuskuren da za ka fi gani sau bakwai

Ƙafafunsa ya faɗi zuwa ƙasa. Mafi yawanci kuma mafi tsada. Da zarar jikin ya daina zama a layi madaidaiciya, za a canja kaya daga tsokoki zuwa ga tsarin da ba a aiki. Gyara: yanke 10 seconds daga riƙe maimakon tsawaita da wahala.
Juyawa na jiki. Gashin kirji ya juya zuwa bene kuma aikin ya zama rabin katako. Ka yi tunanin cewa ka yi tafiya a kan bango kuma dole ne ka riƙe kafafunka biyu.
Ƙafafun hannu a gaban kafada. Yana da kwanciyar hankali kuma yana azabtar da kafada a hankali. Ka bincika kafin kowane saiti.
Kai ya tura gaba. Ya kamata wuyan ta ci gaba da layin kashin baya; ka kalli kasa da ke wajen kafa ɗaya a gabanka.
Ka riƙe numfashi. Idan ba za ka iya faɗi jimla ba yayin riƙewa, ko dai numfashinka ya ƙare ko riƙewa ya yi tsawo.
Kawai koyar da karfi gefe. Mutane ba da sani ba suna riƙe da lokaci mai tsawo a kan mafi sauki kuma suna faɗaɗa rata.
Yin watsi da ciwo. Yankewa a cikin oblique yana da kyau. Ba a taɓa kaifin da aka yi a kafaɗa ko ƙasan baya ba.

Wanda ya dace, kuma wanda ya kamata jira

Yana da kyau idan ƙashin baya yana ciwo lokacin da kake lankwasawa gaba, domin katako na gefe yana horar da kwarangwal tare da digiri ba na ƙwanƙwasawa na kashin baya. Ƙari ga haka, yana da kyau ga masu gudu da masu hawan keke da kuma duk wanda yake zaune na awa takwas a rana, domin yawanci ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin ƙashin Yana da zaɓi mai kyau a cikin ciki bayan farkon watanni uku, lokacin da kuka kwanta a kan baya kuma ƙuƙwalwar ƙuƙwalwa ba ta da tebur amma tare da gwiwoyi da kuma takardar izinin likitan ku.

Ka jinkirta yin hakan idan kana da ciwon kafada, ko kuma idan ka yi jinya a baya-bayan nan. Idan akwai diastasis mai mahimmanci, fara da tsarin gwiwa kuma kula da duk wani kullun a cikin tsakiyar ciki.

Lokacin da za ka je wurin likita

Koyarwa ta hanyar ciwo wanda ba na tsoka ba kusan ba ya warware kansa. Ka je wurin likita idan:

ciwo yana haskakawa a ƙasa da gwiwa, tare da ƙuƙwalwa ko rauni a ƙafa;
ciwon kafada yana wuce makonni 2 3 ko farkawa da dare;
ka rasa ƙarfi a hannu ko kafa, ko kuma ka ji kamar kafa ta daina;
ciwo yana tare da zazzabi, asarar nauyi ba da gangan ba, ko wahalar fitsari;
ciwon ya fara ba zato ba tsammani bayan faduwa ko karo.

Dokar da ke da gaskiya ga kowane isometric: Matsayin ingancin saita tsawon saitin, ba haka ba a kusa da. Idan aka daina yin wasan, sai a daina wasan.

Gajerun bayanai

Ciki kai tsaye a ƙarƙashin kafada, jiki a cikin layi daga idon kafa zuwa kunne, glute ya matsa kafin hip ya ɗaga.
Sake maimaitawa guda shida na dakika 10 sun fi na biyu na 60 na rashin kulawa.
Yi niyya don saiti 3 na 304545 seconds a kowane gefe, sau 3 a mako; rufe duk wani rata na gefe zuwa gefe sama da 15% tare da ƙarin saiti a gefen rauni.
Babban kuskure: kwance kwance, juya jiki, gwiwar hannu a gaban kafada, da kuma riƙe numfashi.
Ciwon kafada ko na baya, ƙuƙwalwa a kafa, ko rashin ƙarfi ka daina kuma ka je asibiti.