Transversus abdominus

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki

Sakonni ga Transversus abdominus

Motsa jiki na Transversus Abdominus babban motsa jiki ne mai ƙarfafawa wanda ke kaiwa zurfin tsokoki na ciki, yana taimakawa haɓaka matsayi, kwanciyar hankali, da ƙarfin ainihin gaba ɗaya. Yana da manufa ga kowa da kowa tun daga masu farawa na motsa jiki zuwa ƙwararrun ƴan wasa, musamman waɗanda ke neman haɓaka ainihin kwanciyar hankali don ingantaccen aiki a wasanni ko ayyukan yau da kullun. Mutane za su so su yi wannan motsa jiki saboda ba wai kawai yana taimakawa wajen bunkasa karfi mai karfi ba, amma kuma yana rage haɗarin ciwon baya da raunuka ta hanyar inganta goyon bayan kashin baya.

Yanayinta: tsammanin nuni a nuni Transversus abdominus

• Sanya hannuwanku a kan ƙananan ciki, kawai a cikin ƙasusuwan kwatangwalo, don haka za ku iya jin tsokoki suna aiki.
• Yi dogon numfashi a ciki kuma yayin da kuke fitar da numfashi, a hankali zana cikin maɓallin ciki zuwa ga kashin baya ba tare da motsa baya ko ƙashin ƙugu ba.
• Riƙe wannan ƙanƙanwar na tsawon daƙiƙa 5 zuwa 10 yayin da ake ci gaba da shaƙa.
• Saki ƙanƙara kuma maimaita motsa jiki don maimaitawa 10 zuwa 15.

Lajin Don yi Transversus abdominus

• **Tsarin Numfashi**: Numfashi yana taka muhimmiyar rawa a cikin wannan darasi. Yi numfashi sosai sannan kuma fitar da numfashi yayin da kake ja maɓallin ciki zuwa kashin bayan ka. Wannan zai shiga cikin Transversus abdominus yadda ya kamata. Ka guji riƙe numfashi saboda yana iya ƙara hawan jini kuma yana rage tasirin motsa jiki.
• **Motsin Sarrafa**: Ba batun saurin motsa jiki bane, amma yaya kyau. Yi motsin jinkirin da sarrafawa don aiwatar da tsoka yadda ya kamata. Ka guji yin gaggawar motsa jiki saboda wannan na iya haifar da sigar da ba ta dace ba da kuma yiwuwar rauni.
• ** Daidaito ***: Kamar kowane motsa jiki, daidaito shine mabuɗin don sakamako. Yin motsa jiki akai-akai zai taimaka wajen ƙarfafa tsoka

Transversus abdominus Tambayoyin Masu Nuna

Shi beginners za su iya Transversus abdominus?

Ee, masu farawa tabbas za su iya yin motsa jiki don ƙarfafa tsokar Abdominis na Transversus. Yana da mahimmanci a fara da motsa jiki masu sauƙi kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da jimirinku suka inganta. Anan ga wasu atisayen motsa jiki na farko: 1. Pelvic Tillets: sa a baya tare da gwiwoyinku ya tanƙwara da ƙafafun ƙafafun a ƙasa. Ƙarfafa tsokoki na ciki kuma karkatar da ƙashin ƙugu zuwa sama. Riƙe na ɗan daƙiƙa kaɗan, sannan a saki. 2. Maɓallin Ciki: Zauna ko tashi tsaye. Numfashi waje kuma ka ja maɓallin ciki zuwa ga kashin bayanka, shigar da Abdominis na Transversus. Riƙe na ɗan daƙiƙa kaɗan, sannan a saki. 3. Slides na diddige: Ka kwanta a bayanka tare da durƙusa gwiwoyi da ƙafafu a ƙasa. A hankali zame diddige guda ɗaya har sai kafarka ta miƙe, ajiye bayanka a miƙe a ƙasa. Zamar da diddigin ku baya zuwa wurin farawa kuma maimaita tare da ɗayan kafa. 4. Matattu Bug: Kwanciya a bayanka

Me ya sa ya wuce ga Transversus abdominus?

• A wasu lokuta, ana iya kiran shi azaman tsokar transversalis.
• Wasu mutane na iya kiranta da tsokar ciki.
• An kuma san shi a matsayin mafi zurfi Layer na tsokoki na ciki.
• A fannin ilmin jiki, wani lokaci ana kiransa da tsokar ciki a kwance.

Me suna da abin da ya sanya ɗaukehawa ga Transversus abdominus?

• Motsa jiki na "Dead Bug" yana aiki cikin jituwa tare da Transversus Abdominus kamar yadda yake buƙatar ku ci gaba da tafiyar da jikin ku yayin motsa gaɓoɓin ku, don haka inganta kwanciyar hankali da sarrafa tsoka.
• Motsa jiki na "Pelvic Tilt" yana da fa'ida yayin da yake kai hari ga ƙananan ɓangaren Abdominus na Transversus, yana inganta kwanciyar hankalin ku da kuma taimakawa wajen gyaran matsayi da rage jin zafi.