Motsa jiki

Tsufawar jikin ɗan adam tsari ne a hankali kuma a hankali, kuma yana da mahimmanci a ƙarfafa kafaɗa, gwiwar hannu, wuyan hannu, idon sawu, hip, da kuma motsa jiki.

Tsufawar kasusuwa, tsoka da fata sun riga sun wuce na sauran gabobin kamar zuciya da kwakwalwa.Daga cikin dukkan sassan motsi, kafa ita ce mafi mahimmanci wajen tallafawa nauyin jiki duka da kuma kammala ayyukan tafiya, gudu, da tsalle.Sabili da haka, lokacin da sau da yawa ana samun shakatawa na tsoka, rauni mai rauni, da raguwar neuromodulation, za a sami matsala mai yawa don motsi ƙafa.

Canje-canje a cikin kafafu a bayyane yake, don haka mutane suna tunanin cewa kafafu sun tsufa a baya.A halin yanzu, saboda tsofaffi suna da ƙananan ƙafafu marasa sassauci, suna haifar da raguwar motsi, don haka yana haifar da saurin tsufa na ƙafafu.

Sanin wasu hanyoyin tausa masu dacewa da motsa jiki na haɗin gwiwa na gwiwa ba zai iya motsa jiki kawai ba, amma kuma yana kare haɗin gwiwa.

Hanyoyi guda takwas masu sauƙi da inganci na motsa jiki na haɗin gwiwa

1. Mike gwiwoyinku yayin zaune

Zauna a kan kujera, sanya ƙafafunku a ƙasa, sannan a hankali ku daidaita gwiwa na hagu (dama), kuma ku kula da matsayi na 5-10 seconds, sa'an nan kuma ku sanya ƙafar a hankali, musanya ƙafar.Maimaita sau 10-20.

2. Kunna gwiwoyinku a matsayi mai sauƙi

Tsallake hannuwanku a gaban kai kuma sanya kan ku a wuri mai sauƙi, sannan a hankali lanƙwasa haɗin gwiwar gwiwa kamar yadda zai yiwu zuwa kwatangwalo, kula da matsayi na 5-10 seconds, sa'an nan kuma ku sanya ƙafar a hankali. canza kafa.Maimaita sau 10-20.

3. Extensor motsa jiki

Juya haɗin gwiwa guda ɗaya zuwa ƙirji gwargwadon yadda zai yiwu a matsayi na kwance, gyara cinya da hannaye biyu na tsawon daƙiƙa 5-10, sannan a hankali daidaita haɗin gwiwa, musanya ƙafar.Maimaita sau 10-20.

4. motsa jiki na Quadriceps

Lanƙwasa ƙafa ɗaya zuwa kwatangwalo kuma ka riƙe idon sawu tare da hannaye biyu a baya a matsayi mai sauƙi (ko tare da taimakon tawul), sannu a hankali ja ƙafar zuwa hip, kuma kula da wannan matsayi na 5-10 seconds, sa'an nan kuma sanya shi. ƙasa, musanya kafa.Maimaita sau 10-20.

5. Turawa da shafa cinya

Zauna a kan kujera, lanƙwasa gwiwoyi biyu, haɗa bangarorin biyu na ƙafar hagu (dama) tare da tafin hannu da yatsu na hannaye biyu, sannan a tura a shafa sau 10-20 tare da bangarorin biyu na cinya zuwa ga haɗin gwiwa tare da ɗan kaɗan. karfi.Ka tuna don musanya kafa.

6. Tura maraƙi da yatsu

Zauna kan kujera tare da durƙusa gwiwoyi biyu da ƙafafu.Rike gwiwa tare da babban yatsan hannu da fihirisar hannaye biyu sannan ka tilasta babban yatsan yatsa da sauran yatsu hudu tare.Yi tura yatsa tare da ɓangarorin ciki da na waje na maraƙi kuma sanya kowane turawa kusa da idon sawu.Maimaita tura yatsa sau 10-20, sannan canza kafa don sake farawa.

7. Buga a gwiwa

Zauna kan kujera tare da murƙushe ƙafafu da ƙafafu a ƙasa, shakatawa ƙafafunku gwargwadon yiwuwa, kuma a hankali ku taɓa gwiwoyinku sau 50 tare da ƙuƙuman hagu da dama.

8. Danna kuma shafa patella

Zauna a kan kujera, karkatar da gwiwoyi kimanin 90 °, sanya ƙafafunka a kan ƙasa, sanya tafin hannunka a kan patella na haɗin gwiwa, haɗa yatsunka biyar da kyau zuwa patella, sa'an nan kuma shafa patella daidai. rhythmically sau 20-40.

A cikin lack of ayyuka muhimmin abu ne wajen hanzarta tsufa.Saboda haka, mutane, musamman ma tsofaffi, ya kamata su shiga cikin ayyukan da za su iya.Motsa jiki, tafiya, da gudu duk suna da amfani ga lafiyar mutane.