Intercostal
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Intercostal
Motsa jiki na Intercostal motsa jiki ne mai fa'ida wanda ke da alhakin tsokoki tsakanin hakarkarinku, yana haɓaka mafi kyawun numfashi da matsayi. Yana da cikakke ga waɗanda ke neman haɓaka ƙarfin numfashinsu, kamar ƴan wasa, mawaƙa, ko mutane masu yanayin numfashi. Shiga cikin wannan motsa jiki na iya inganta aikin huhu sosai, motsin ƙirji, da ƙarfin jiki na sama gaba ɗaya, yana mai da shi kyakkyawan ƙari ga kowane tsarin motsa jiki.
Yanayinta: tsammanin nuni a nuni Intercostal
- Yi dogon numfashi a ciki, cika huhun ku gaba ɗaya, kuma riƙe wannan numfashin na ɗan daƙiƙa.
- Fitar da numfashi a hankali, mai da hankali kan jin kwandon haƙarƙarin ku da tsokoki na intercostal ɗinku suna aiki.
- Maimaita wannan tsari na kusan sau 10 zuwa 15, ko sau da yawa gwargwadon yadda kuka ji daɗi.
- Don ƙara wahalar, za ku iya riƙe numfashinku na tsawon lokaci ko yin motsa jiki yayin da kuke riƙe da nauyi a ƙirjin ku.
Lajin Don yi Intercostal
- **Tsarin Numfashi Mai Kyau**: Lokacin yin kowane motsa jiki da ke niyya ga tsokoki na intercostal, yana da mahimmanci a yi amfani da dabarar numfashi daidai. Shaka sosai ta hancinka, ka riƙe na ɗan daƙiƙa kaɗan, sannan ka fitar da numfashi a hankali ta bakinka. Wannan zai taimaka don cikawa da kuma shimfiɗa tsokoki na intercostal.
- **Matsayi**: Kasance da kyau a lokacin motsa jiki. Tsaya ko zama madaidaiciya, sanya kafadu a sassauta kuma a buɗe kirjin ku. Wannan yana ba da damar haɓaka mafi kyau na huhu da kuma amfani da tsokoki na intercostal.
- **A guji wuce gona da iri**: Kar a matsa da karfi ko kuma da sauri. Yawan aiki zai iya haifar da ciwon tsoka. Fara a hankali kuma a hankali ƙara ƙarfin
Intercostal Tambayoyin Masu Nuna
Shi beginners za su iya Intercostal?
Ee, masu farawa zasu iya yin motsa jiki na intercostal. An tsara waɗannan darussan don ƙarfafa tsokoki na intercostal, waɗanda ke tsakanin haƙarƙari. Suna iya zama mai sauƙi kamar motsa jiki mai zurfi ko ƙarin hadaddun kamar motsin karkatarwa da lanƙwasa gefe. Duk da haka, kamar yadda yake tare da kowane sabon aikin motsa jiki, masu farawa ya kamata su fara sannu a hankali kuma a hankali su ƙara ƙarfin su don kauce wa rauni. Hakanan yana da kyau a tuntuɓi ƙwararren kiwon lafiya ko mai horar da lafiyar jiki don tabbatar da cewa ana yin atisayen daidai.
Me ya sa ya wuce ga Intercostal?
- tsokoki na Intercostal na ciki wani bambance-bambance ne, wanda ke cikin kejin hakarkarin, kuma suna taimakawa wajen fitar da numfashin tilastawa ta hanyar danne haƙarƙari da rage ƙoƙon thoracic.
- Mummunan tsokoki na ciki, yana zaune tsakanin tsokoki na ciki, taka rawa a cikin fitowar karewar ta hanyar jan haƙar haƙƙin ciki, rage yawan tholacic.
- Subcostal tsokoki, wanda aka samo a ƙananan baya na thorax, shine bambancin tsokoki na intercostal wanda ke taimakawa wajen motsi na ƙananan haƙarƙari, taimakawa wajen numfashi.
- Transversus Thoracis tsokoki, wanda ke cikin bangon gaba na ƙirji, wani nau'i ne na daban wanda ke taimakawa wajen ƙarewar tilastawa ta hanyar lalata haƙarƙari.
Me suna da abin da ya sanya ɗaukehawa ga Intercostal?
- Numfashin Diaphragmatic: Wannan motsa jiki kai tsaye ya ƙunshi tsokoki na intercostal, yayin da suke aiki tare da diaphragm yayin zurfafa numfashi. Yin aiki na yau da kullun na iya haɓaka ƙarfin huhu, da haɓaka ƙarfi da juriya na tsokoki na intercostal.
- Side Plank: Aikin motsa jiki na gefe yana shiga tsokoki na intercostal yayin da suke aiki don daidaita jiki yayin wannan kalubale. Wannan motsa jiki na iya taimakawa wajen gina ƙarfin gaske da haɓaka aikin gaba ɗaya na tsokoki na intercostal.
Karin kalmar raɓuwa ga Intercostal
- Intercostal motsa jiki nauyi
- Ayyukan ƙarfafa ƙirji
- Motsa jiki na kirji
- Intercostal tsoka motsa jiki
- Motsa jiki na kirji
- motsa jiki intercostal nauyi
- Babu kayan aiki motsa jiki kirji
- Ƙarfafa tsokoki na intercostal
- Motsa jiki don ƙirji
- Intercostal horo motsa jiki