Yadda Za Ka Ƙara Yin Aikin Da Zai Sa Ka Kasance Mai Sauƙin Yin Aiki da Kuma Tafiya

Hada da sassauƙa da motsa jiki a cikin ayyukan motsa jiki na iya inganta aikinka sosai, rage haɗarin rauni, da inganta lafiyarka na dogon lokaci. Ko kai mawaƙa ne wanda ke kammala sana'arka, ɗan wasa ne wanda ke inganta wasan ka, ko kuma mai sana'a wanda ke yin aiki na dogon lokaci a tebur, kiyaye sassauƙa da motsi mai kyau yana da mahimmanci don aiki da kwanciyar hankali. Wannan hanyar ta wuce kawai shimfiɗawa.

Fahimtar Dawowa, Tafiya, da Kuma Hadin Kan Su

Bayyana Hankali da Motsi

Kafin nutsewa cikin motsa jiki, yana da mahimmanci a bayyana bambanci tsakanin sassauci da motsi. Flexibility (FLT: 0) yana nufin ikon tsoka ko rukunin tsokoki don tsawaitawa ta hanyar motsa jiki. Misali, taɓa yatsun ƙafa yayin da yake zaune tare da kafafu madaidaiciya yana buƙatar sassauci a cikin hamstrings da ƙananan baya.

Me Ya Sa Dukansu Suna da Muhimmanci ga Masu Yin Aiki

Dukkanin sassauci da motsi suna da mahimmanci don kiyaye ruwa, motsi mara zafi. Inganta su yana taimaka muku yin aiki mafi inganci yayin motsa jiki ta hanyar ba da damar ingantaccen fasaha, rage yawan ma'auni, da rage ƙarancin tsokoki da tashin hankali. Ga kowane aikin maimaitawa - ko wasa da violin, jefa ƙwallon baseball, ko buga a kan keyboard - jiki yana daidaitawa ga matsayin da yake ɗauka mafi yawan lokuta. Ba tare da daidaitaccen aiki da motsi ba, waɗannan daidaitawa na iya haifar da tauri na haɗin gwiwa, rashin daidaiton tsokoki, da ƙarshe rauni. Maɓallin shine magance duka tsawo mai aiki da sarrafawa.

Amfanin Yin Ƙwarewa a Yin Aikin Nishaɗi da Tafiya

Yin amfani da waɗannan ayyuka a rayuwarka na yau da kullum yana kawo amfanin da yawa na dogon lokaci.

Ingantaccen Ayyuka: (FLT: 1) Girman motsi yana ba da damar ingantaccen fasaha, daidaito, da ƙarfin fitarwa. Ga mawaƙa, wannan yana nufin daidaitaccen haɗin yatsunsu; ga 'yan wasa, ƙirar motsi mai inganci.
Prevention of Injury: [FLT: 1] Muscles masu sassauƙa da haɗin gwiwa ba su da haɗari ga tashin hankali, ɓarna, da raunin amfani da yawa. Motsi mai kyau yana tabbatar da haɗin gwiwa suna motsawa ta hanyar hanyoyin da aka nufa, rage damuwa akan ligaments da tendons.
Ingantawar farfadowa: Tsawaitawa da motsa tsokoki bayan zaman motsa jiki na dogon lokaci na iya rage ciwo, inganta yaduwar jini, da hanzarta cire kayan maye.
Kyakkyawan Yanayin: Gyara rashin daidaiton tsokoki ta hanyar shimfiɗa da ƙarfafawa yana taimakawa wajen kula da ƙashin kashin baya mai kyau da daidaitaccen kafadu, rage ciwon ciwo.
Rage Matsayin Nisa: FLT:1 Tashin jiki na yau da kullun yana sauƙaƙa matsa lamba da ke tattare da damuwa, musamman a wuyansa, kafadu, da kugu.
Hadin gwiwar jijiyoyin jiki: Harkokin motsa jiki suna inganta sadarwa tsakanin kwakwalwarka da tsokoki, yana haifar da motsi mai sarrafawa da inganci.

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Yadda Za Ka Sa Ka Dace Ka Yi Aikin Da Zai Sa Ka Zama Mai Sauƙin Yin Aiki da Kuma Tafiya

A maimakon ganin sassauci da motsi a matsayin wani zaɓi na ƙari, bi da su a matsayin wani ɓangare na kowane taron motsa jiki. Ga dabarun da za su sa su tsaya.

Ka Fara da Yin Warming

Kowane taron motsa jiki ya kamata ya fara da minti 510 na aikin aerobic mai sauƙi (tsalle-tsalle, tafiya mai sauri, ko tafiya mai sauƙi) don haɓaka bugun zuciya da gudanawar jini. Biye da motsa jiki mai motsi wanda ke kwaikwayon motsa jiki mai zuwa. Alal misali, mai piano na iya yin zagaye masu laushi na hannu da yatsunsu; mai gudu na iya yin ƙafafun ƙafa da tafiya.

Ƙara Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙ

Idan kana yin aiki a kan wani wuri (misali, kana riƙe da wani cello ko kana zaune a tebur), ka yi amfani da ɗan gajeren hutu na motsi a kowane minti 20 30. Waɗannan za su iya zama gajere kamar na dakika 30 na yin ɗagawa a kafaɗarka, da karkata a wuyanka, ko kuma buɗe kugu. Wannan zai hana tsauri daga tarawa kuma ya sa ka kasance cikin shafawa.

Ka Yi Amfani da Tsawaitawa Bayan Ka Yi Koyi

Bayan aikinka na farko, lokacin da tsokoki ke da dumi da sassauƙa, yi tsawan tsayi don inganta sassauƙa da taimakawa dawowa. Ka riƙe kowane tsawo na 1530 na biyu, ka mai da hankali kan tsokoki da ka fi amfani da su. Ka guji tsalle, tashin hankali mai ɗorewa ya fi aminci da tasiri. Cibiyar Nazarin Wasannin Wasannin Kasa ta ba da shawarar tsawan tsayi a matsayin wani ɓangare na sanyaya don rage ciwon tsoka da haɓaka sassauƙa.

Ka Keɓe Zamanin Ɗaya ga Aiki Mai zurfi

Sau biyu zuwa uku a mako, ajiye minti 1530 kawai don sassauci da motsi. Wannan shine inda zaku iya magance matsawa mai tsawo, yin kwalliya, da aiki ta hanyar aikin da ke buƙatar kulawa mai mahimmanci.

Haɗa Ruwan Ruwan Ruwan Ruwan Ruwan Ruwan Ruwan Ruwan Ruwan Ruwa da kuma Ragewa na Kai

Kafin ka yi tsawa, ka yi amfani da wani kwalban da aka yi da kumfa ko kuma kwandon tausa a kan yankuna da suka yi tsawo.

Misalai na Ayyukan Daukaka da Motsi na Inganci

Aikin da ke gaba yana nufin wuraren da ake samun ƙarfi da kuma motsi mai iyaka.

Motsi na Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin

Cat-Cow stretch: FLT:1 Fara a hannayenku da gwiwoyinku. numfashi yayin da kuka sauke ciki zuwa kasa, ɗaga kai da ƙashin ƙusa (Cow). numfashi yayin da kuka kewaye da kashin baya, kun rufe barkwancinku, kuma ku zana ciki a cikin (Cat). maimaita tsawon sake zagayowar 10. Wannan yana motsa dukkanin kashin baya.
Thoracic Spine Rotation: Zauna a kan kujera ko gwiwa. Sanya hannu ɗaya a bayan kai, ɗayan a kan gwiwoyinka. Juya babban jikinka zuwa ga ƙafar da aka ɗaga, yana riƙe da kugu. Ka riƙe ɗan lokaci, sannan ka maye gurbin gefe. Wannan yana buɗe tsakiyar baya, yana magance matsayi mai laushi.
Knee-to-Chest stretch: Ka kwanta a baya, ka zana gwiwa daya zuwa kirjinka, ka riƙe na 2030 seconds. Wannan yana sakin ƙananan baya da glutes.

Yadda Za a Yi Tafiya a Gashi da Jikin

]Kungiyoyin kafada: Tsaya ko zauna tare da hannuwan da aka kwantar. Yi manyan da'ira gaba da baya ta amfani da haɗin kafada. Kula da motsi; guje wa lankwasawa. Wannan yana ƙara lubrication na haɗin kafada kuma yana rage tauri.
Kayan kwalliya da juyawa: FLT:1: Ka karkatar da kai a hankali zuwa kafada ɗaya har sai ka ji tsawa a gefen gefe. Ka riƙe 1520 seconds, sannan ka maimaita a gefe. Bi tare da sarrafa kai juyawa gefe zuwa gefe. Musamman fa'ida ga ma'aikatan tebur da masu wasa da zaren.
Doorframe Chest Stretch: Tsaya a ƙofar tare da hannayenka a gaban firam. Ka sunkuyar da kai a gaba don buɗe kirji da kafadu na gaba. Ka riƙe 2030 seconds. Wannan yana ƙin ɗaukar kafada a gaba wanda ya zama ruwan dare a yawancin ayyukan motsa jiki.

Motsi na Wrist da Hannun (Muna da Muhimmanci ga Masu Waƙoƙi da Masu Rubutun)

Fitar da hannu da kuma sassauci: Fitar da hannu daya gaba, hannu a ƙasa. Yi amfani da hannun don matsa hannu a ƙasa don jin tsawa a saman hannu. Sa'an nan kuma maimaita tare da hannu don tsawaita ƙananan. Ka riƙe kowane gefe na 1520 seconds.
Finger Springs da yadawa: Budewa da rufe hannayenku da sauri sau 1015 sannan yada yatsunsu a fadin kuma ku riƙe su na 'yan seconds. Wannan yana inganta kwararar jini da motsi a cikin ƙananan haɗin hannu.
Forearm Pronation/Supination: Tare da kwankwaronka ya lankwasa digiri 90, juya hannunka na gaba don haka hannunka ya kalli sama, sannan ya sauka. Yi hankali da sarrafawa.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙ

Kulle a kan gwiwa ɗaya, yana riƙe da ɗayan ƙafa a gaba. Da sauƙi matsa kugu gaba yayin da kake riƙe da kwarangwal a tsaye. Ya kamata ka ji tsawa a gaban kugu mai durƙusa. Ka riƙe 2030 seconds a gefe. Wannan yana da mahimmanci ga duk wanda ya zauna na dogon lokaci.
Sanya kafafu a gaba: Sanya kafafu a gaba. Hatsin don tsawaita kashin baya, sannan numfashi yayin da kake jingina a cikin kugu kuma ka kai yatsun kafa. Ka riƙe baya madaidaiciya gwargwadon iko. Wannan yana shimfiɗa hamstrings da ƙananan baya.
Tsaya a kan kafa ɗaya, lankwasa ɗayan gwiwa, kuma ka riƙe ƙafarka. Ka jan ƙafarka zuwa ga gashin ka. Ka riƙe gwiwoyi tare da kugu. Ka riƙe 2030 seconds a kowane gefe.
FLT:0]]Kungiyoyin ƙugu da haruffa: Yayin da kake zaune, ka ɗaga ƙafa ɗaya kuma a hankali ka bi haruffa tare da yatsun ka. Wannan yana motsa haɗin ƙugu, yana da mahimmanci ga masu rawa, masu gudu, da duk wanda ke kan ƙafafunsu.

Kuskuren da Mutane Suka Yi Kuma Yadda Za Mu Guje Su

Ko da da suna da niyyar yin hakan, masu yawa suna yin irin wannan aikin da zai sa su daina yin aiki da kyau.

Bouncing During Stretches: Flt:1 Ballistic stretching ba tare da dumama ba zai iya haifar da micro-rawan jiki da kuma kara hadarin rauni. Koyaushe a hankali.
FLT:0: Ci gaba da numfashi: [FLT: 1] Rashin numfashi na tsoka yana buƙatar oxygen. numfashi mai zurfi da kuma sautin a duk tsawon lokacin.
Aikin da ya fi dacewa da tsokoki na jiki shine motsa jiki.
FLT:0]]Kawai mai da hankali kan sassauci: watsi da motsi da ƙarfin haɗin gwiwa yana haifar da rashin ƙarfi.
Flexible gains take daukan makonni zuwa watanni na m yi. haƙuri da kuma na yau da kullum kokarin ne da muhimmanci.

Gina Al'ada Mai Kyau: Misalai na Al'ada

Ga Mai Waƙoƙi (misali, guitarist tare da yawan tashin hankali a kafaɗar dama)

Pre-aikin (5 min): Kayan wuya mai laushi, kafadu da da'ira, wuyan hannu da yatsun hannu, numfashi mai zurfi.
]Zagayewar tsakiyar motsa jiki (minti 2 kowane minti 30): Juyawa na kashin baya na ƙafarsa, matsawa na kafada, tsawaita hannu.
Bayan-aikin (10 min): Sitted gaba ninka, cat-cow, kofa frame kirji stretch, gaba stretches, hannun yada.
] Zama na mako-mako (20 min): ] Foam roll saman baya da kugu, cikakken jikin motsa jiki, mayar da hankali kan motsi a kafada.

Don Mai Gudun Wuta ko Mai Wasan Wuta

Taron dumi kafin gudu (10 min): Ruwa mai sauƙi, ƙafafun ƙafa (gaba da gefe), ƙafafun tafiya tare da juyawa na kwandon, manyan gwiwa.
Bayan sanyaya bayan gudu (10 min): Tsayayyen tsawaitawa don quads, hamstrings, glutes, hip flexors, da calves. Ka riƙe kowane dakika 30.
]Hutun motsi na mako-mako (2030 min): Foam roll duka kafafu da baya, zurfin motsa jiki na kugu (90/90 stretch, kullun kullun kullun kullun).

Don Mai Sana'a da Ke Kula da Ayyuka

Farawar rana (5 min): Cat-cow, zaune na kashin baya, wuyan wuyan wuyan wuyan wuyan, stretch na flexor na wuyan hannu.
Kowane sa'a (1 min): Tashi, kai hannayen da aka haɗa a saman kai kuma ka tura sama, ka yi wasu kwance ko tafiya.
Tashin sanyaya maraice (10 min): Tsawon lankwasawar kugu, sassaka gaba, tsawo na glute-four, juyawa na kashin baya a kasa.

Nasihu don Nasara na Dā

Ka saurari jikinka: Ka guji turawa cikin zafi mai zafi. Rashin jin dadi mai sauƙi yayin shimfiɗawa na al'ada ne, amma zafi mai kaifi ko ƙwanƙwasa yana ba da siginar matsala. Gyara ko tsallake motsa jiki wanda ke haifar da ciwon haɗin gwiwa.
FLT:0]]Ka kasance mai daidaituwa, ba cikakke ba: Ko da minti 510 a rana sun fi tasiri fiye da awa ɗaya a mako. Gina al'ada a hankali.
Hema mai zurfi: Hema mai sarrafawa yayin tsawa yana taimaka wa tsokoki su huta kuma yana haɓaka tasirin tsawa.
FLT:0]]Haɗa tare da Horar da ƙarfi: Ƙarfin da sassauci masu daidaitawa suna hana rashin daidaituwa kuma suna tallafawa lafiyar haɗin gwiwa.
FLT:0]]Ka kasance mai ruwa: Rashin ruwa mai kyau yana tallafawa ƙarfin tsoka da dawo da gaba ɗaya.
Yi amfani da Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin Kayayyakin

A cikin makonni, za ku lura da ingantaccen zangon motsi da rage rashin jin daɗi.

For more scientific resources onshirye-shiryen sassauci da motsi, bayanan cibiyar kula da lafiya na {FLT:0} na {FLT: 1} yana ba da nazarin bincike game da shimfiɗa da rigakafin rauni.

Ta hanyar haɗa da motsa jiki na sassauƙa da motsi cikin ayyukan motsa jiki, za ku lura da ingantaccen jin dadi, sauƙi mafi girma na motsi, da haɓaka aiki a tsawon lokaci. Fara da ƙananan matakai masu sarrafawazaɓi motsa jiki ɗaya ko biyu daga kowane rukuni a samakuma gina ɗabi'a mai ɗorewa wanda ke tallafawa lafiyar ku da burinku. Jikin ya dace da abin da kuke yi akai-akai; sanya motsi wani ɓangare na aikinku na yau da kullun kuma zai ba ku lada tare da shekaru na motsa jiki mara zafi, mai gudana.