Yadda Za a Hana Ciwon Baya: Abin da Yake Aiki da Gaske

Tsarin rigakafin ciwon baya: wanda motsa jiki ya yi sau uku a mako, yadda za a ɗaga abubuwa masu nauyi, da kuma alamun gargadi da ke nufin cewa ya kamata ka ga likita.

Kimanin kashi 80% na mutane suna fama da ciwon baya aƙalla sau ɗaya a rayuwarsu, kuma ga mafi yawansu ba mummunan rauni bane tsoka da gidajen abinci ne waɗanda basu shirya don nauyin da suka samu ba. Rigakafin ba ya bukatar shirin sa'o'i biyar a mako. Yana bukatar abubuwa uku: motsi a rana, da samun dan karfi da kwatangwalo, da kuma sanin yadda za a karba abubuwa.

Me ya sa baya ke ciwo

Labarin da aka saba ba shine cewa wani abu ya fashe ba. Yana da wani hade: sa'o'i takwas na zaune, sannan wani tsalle-tsalle a cikin kaya motsawa, sa'o'i biyu na aikin yadi, ko jerin 5 na deadlift a nauyin da ba ku taɓa ba a cikin watanni uku. Tissue yana daidaitawa a hankali. Ƙara yawan horo na mako-mako da kimanin 10% shine abin da yawancin mutane ke jurewa ba tare da matsala ba; tsalle 40% a cikin mako daya shine saitin gargajiya na makonni biyu na baya.

Rashin jijiyoyin jijiyoyin jiki na gaske ne amma ba a yawan gani kamar yadda mutane suke zato ba. Nazarin daukar hoto na mutanen da ba su da alamun gano bulging discs a 30~40% na waɗanda suke cikin talatin. Binciken da aka yi a kan wani scan ba ya bayyana ciwo.

Motsa jiki kullum ya fi kowane motsa jiki na jiki

Idan ka zauna na awa takwas, motsa jiki na minti 60 ba zai kawar da shi ba. A aikace:

Tashi kowane minti 30-45 kuma ka yi tafiya na akalla minti 2.
Ka yi ƙoƙarin yin matakai 7,000 zuwa 8,000 a rana. A ƙasa da 4,000 ne inda taurin ke tarawa.
Sau biyu a rana, 30 seconds na hip flexor stretching a kowane gefe wannan yana da minti 2 duka.

Ayyukan ƙarfin: Sau uku a mako, minti 20

Wannan ba shirin motsa jiki bane, yana da juriya ga ƙugu da kwatangwalo wanda shine abin da yafi dacewa da ƙananan cututtukan ciwo. Ka huta 60 90 seconds tsakanin saiti.

Karamin tsuntsu: 3 sets × 8 reps da gefe, riƙe 5 seconds a karshen matsayi.
Ƙungiyar gefe: 3 × 203030 seconds a kowane gefe. Da zarar ka riƙe 45 seconds tsabta, dauke sama kafa.
Ƙungiyar ta Romaniya: 3 × 810. Fara da kimanin kashi 30 cikin dari na nauyin jiki (25 kg idan ka auna 80 kg) kuma ƙara 2.5 kg kowane mako biyu.
Ƙungiyar Glute: 3 × 121515 tare da riƙewa na biyu a saman.
Tafiya ta manomi: 3 × 30 mita, kimanin kashi 50 cikin dari na nauyin jiki ya raba tsakanin hannayen biyu.

Idan kana da ƙarin lokaci a kowane mako, ka yi tafiya ko kuma ka yi hawan keke na minti 20 zuwa 30.

Yadda za a ɗaga

Babu wata hanya madaidaiciya ta ɗagawa, kuma ƙwanƙwasa baya ba ta da rauni. Amma kashin baya ya fi rauni a wuraren da ba a saba da shi ba, don haka ka tsaya ga wannan lokacin da kaya ya yi nauyi ko ba a saba da shi ba:

Ka riƙe kaya a kusa. Akwatin da aka ajiye a tsayin santimita 30 daga jikinka yana ɗaukar nauyin baya kusan sau biyu fiye da wanda aka riƙe a kai.
Kankara baya da farko, sa'an nan gwiwoyi. Kada ka fara motsi da baya.
Ka numfashi kafin hawa, ka riƙe ta cikin mafi wuya, ka numfashi a saman.
Kada ka karkata da nauyi a hannunka motsa ƙafafunka maimakon.

Idan motsi ya zama sabon abu a gare ku, ku ciyar da makonni uku na farko a nauyin da za ku iya yin karin 45 a kowane saiti.

Zama, barci da nauyin jiki

Ka sa kujerarka ta zama haka kwatangwalo ka zauna sama da gwiwoyinka kuma saman allon yana kan matakin idanu. Babu wani matsayi da ya dace da sa'o'i takwas canza matsayi yana da muhimmanci fiye da gano wanda ya dace.

Barci na yau da kullum ƙasa da sa'o'i 6 yana ƙara jin zafi; burin 79. Idan kana dauke da karin nauyi, rasa 5~10% na nauyin jiki yana rage nauyi a kan ƙananan baya. Don dawo da tsoka, ƙidaya 1.62.22.2 g na furotin a kowace kilogram na nauyin jiki a kowace rana 130 wannan shine 13017175 grams ga mutum mai nauyin 80 kg.

Abin da za a yi idan ya riga ya ciwo

Kwancewa fiye da kwana 12 yana kara tsananta abubuwa. Tafiya minti 10 da 15 sau 3 da sau 4 a rana.
Ka rage nauyinka da kashi 40 zuwa 50% kuma ka daina motsin da ke ciwo, amma kada ka daina horo gaba daya.
Bayan kwana biyu na farko, yawanci zafi yana taimaka fiye da kankara.
Yawancin lokuta suna sauka cikin makonni 2-6. Idan babu wani canji bayan makonni shida, wannan alama ce, ba dalili ba ne na ƙarin haƙuri.

Lokacin da za ka je wurin likita

Waɗannan ba yanayi ne na jira da gani ba:

A ranar, gaggawa: rashin kulawar fitsari ko hanji, rashin jin daɗi a kusa da ƙashin ƙugu da ƙugu na ciki, rauni kwatsam a ƙafafun biyu.
Ciwo yana gangarowa a kafa a ƙasa da gwiwa wanda ya wuce makonni 2, ko numbness da rauni na ƙafa (ba za ku iya tafiya a kan diddige ko yatsun ƙafa ba).
Ciwo bayan fadowa, hadarin mota, ko kuma bugun kai tsaye.
Ciwo da ke farkawa da dare, tare da zazzabi ko asarar nauyi da ba a shirya ba fiye da 5 kg.
Ciwo wanda bai inganta ba bayan makonni 6 na ɗaukar kaya mai kyau.

Idan kana da cutar ƙashi, ko kuma kana da ciwon daji, ko kuma kana shan maganin corticosteroids na dogon lokaci, ƙofar yin bincike ta fi ƙasa.

Gajerun bayanai

Motsawa a rana: Tashi kowane minti 30-45 da kuma 7,000 8,000 matakai yi fiye da daya dogon motsa jiki.
Sau uku a mako, minti 20. tsuntsaye, katako na gefe, Rumanian deadlift, gada mai tsayi, tafiya na manomi.
Ƙara yawan horo da kashi 10% a mako tsalle-tsalle na kwatsam shine mafi yawan abin da ke haifar da shi.
Idan yana ciwo, yi tafiya ka rage nauyinka da rabi maimakon kwance; yawancin lokuta suna wucewa cikin makonni 2 6.
Ka nemi likita nan da nan idan kana da ciwon mafitsara, ko kuma idan ka ji ciwon ƙashi a 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 ƙashin ƙashin ƙashin