A halin yanzu, akwai nau'ikan nau'ikan nau'ikan nau'ikan numfashi wadanda ke da nasaba da tasiri ga dukkanin gabobin ciki na mutum, suna taimakawa ci gaba da farfadowa da aiki na yau da kullun.
Daga cikin su, mafi shahararrun sune dakin motsa jiki na A. N. Strelnikova, wanda aka bunkasa a cikin 30-40s na karni na karshe don dawo da muryar mawaƙa. Bugu da kari, sanannen kungiyar kwararrun motsa jiki na numfashi shine qigong, wanda ya bayyana akan tushen ayyukan Taoist da kuma ayyukan Buddha da aka yi tare da burin warkarwa.
A gaban cututtuka na tsarin narkewa, likitoci ba su bada shawarar amfani da ƙwaƙwalwar jiki ba. Ba za ku iya halartar wurin motsa jiki ba, yin ɗimbin nauyi, yin saurin gudu. Wannan ya faru ne saboda gaskiyar cewa ƙungiyar mara lafiya tana fuskantar matsaloli a aiki, kuma nauyin da ya wuce kima ba zai haifar da wani alheri ba.
A lokacin cutar da cutar, mutum yana jin zafi. A wannan lokacin, an hana yin amfani da motsa jiki ta haram. Bayan wannan lokacin, zaku iya ƙoƙarin yin motsa jiki don maganin farji.
Ayyukan motsa jiki masu sauƙi, waɗanda ke taimakawa haɓaka aikin jiki baki ɗaya, suna da tasiri sosai a cututtukan cututtukan fata, cholecystitis, da cututtukan hanta.
Ana iya yin su a gida, suna taimakawa inganta yanayin ciwon sukari kuma suna da adadi mai yawa na sake dubawa.
Tunda farjin yana daga bayan ciki da babban hanji, yin aiki da shi abu ne mai wahala.
Don inganta yanayin mai haƙuri, ana amfani da motsa jiki na musamman, wanda tare da kowane horo na jiki.
Lokacin yin motsa jiki, yana da mahimmanci kasancewa cikin kwanciyar hankali da kwanciyar hankali. Kimanin jerin abubuwan motsa jiki wanda dole ne a yi amfani da shi don maganin ƙwayar cutar ƙwayar cuta yayi kama da wannan:
- Yin ɗumi da dumama jiki baki ɗaya, ana yin ta amfani da jinkirin yin tafiya na minti 1-3;
- Hannu a bayan kai, muna tafiya a yatsun ƙafa na kimanin minti 2;
- Mun ci gaba da motsawa a hankali, yayin ɗaga ƙafa a kowane mataki da kuma daidaita shi a gwiwa. A duk kafafu biyu, yi kamar 14-16 reps;
- Yaduwar makamai a gaba kuma ta dukkan bangarorin biyu, yayin da ake ci gaba da motsawa;
- Daga matsayin tsaye, hannaye a kafaɗa, jinkirin juyawa da kafaɗun gaba da baya;
- Kwanciya a bayanku tare da hannuwan ku sama, a sama kafafu. Ga kowane - 5-6 maimaitawa;
- Sake yin jinkirin tafiya, wanda zai kammala aikin motsa jiki.
Irin wannan aikin mai amfani wanda babu cikakken tsari wanda zai iya yin aikin kwantar da hankali don cututtukan cututtukan fata na yau da kullun zasu taimaka wajen inganta yanayin mai haƙuri.
Idan babu yiwuwar aiwatar da hukuncin kisa akai-akai, zaku iya amfani da hanyoyin yau da kullun.
Ana iya yin motsa jiki na motsa jiki na Pancreatic ta hanyoyi da yawa.
Ita ce ke da alhakin haɓaka jijiyar jiki tare da oxygen, wanda ke haifar da kyakkyawan hoto don murmurewar mai haƙuri.
A lokaci guda, mita da tsari na yau da kullun suna da mahimmanci. Wani suna don irin wannan motsa jiki shine motsa jiki na tausawa. Wannan shirin ya ƙunshi ayyuka da yawa:
- Da farko kuna buƙatar ɗaukar isasshen zurfin isasshen numfashi da bushewa, ja ciki zuwa kashin baya ku riƙe numfashinku na ɗan lokaci;
- Bayan inhalation mai zurfi da ƙoshinsa na gaba, dole ne a yi ɓarna ciki kuma a sake riƙe numfashi;
- A kusa da tsakiyar numfashi mai zurfi, yi ɗan gajeren tsayawa, sannan ci gaba da numfashi. Bayan haka, cika ciki a cikin ƙididdiga uku, kuma a cikin shida, zana shi cikin kanka gwargwadon abin da zai yiwu. Kammala aikin, sanya ciki, sannan kuyi sauri tare da mafi girman gudu. Bayan wannan, shakata tsokoki kuma maimaita komai daga farkon sau da yawa;
- Lokacin da yin bacci, zana a cikin tsokoki na ɓoye, riƙe numfashinku na ɗan lokaci. A kan wahayin, ƙarfafa zurfafa ciki, a kan ƙonawa - ja da baya zuwa kashin baya.
Dukkanin motsa jiki ya kamata a yi ba tare da jin zafi ba, kuma idan akwai gajiya, dole ne a kammala darasi.
Motsa jiki “inna” ya zama ruwan dare gama-gari a halin yanzu, wanda a cikin sa akwai mafi yawan fitar rai da ɗaukar lokaci guda na ciki.
Da ake bukata a wannan masassarar shine kasancewar ɓoyayyen ciki da hanji.
Fara da sau 8-10, sannu a hankali kara adadin su.
Yana ɗayan nau'ikan nau'ikan motsa jiki na huhu, ana yin shi da yanayi kuma yana da matakai da yawa:
- Dogo mai tsayi da zurfi wanda iska ke cika da farko a cikin ƙananan ciki, sannan na tsakiya, kuma a ƙarshen mafi girma;
- Yi duk matakan da aka yi a farkon matakin farko a kan exhale da kuma tsarin juyawa;
- Ba tare da sha iska ba, yi hujin motsi guda huɗu waɗanda ke kwantar da numfashi. A wannan yanayin, tsokoki na latsa ya kamata a saki jiki;
- Riƙe numfashinku, ɗaura latsawar ciki, fara daga sashin na sama, sannan kuma ku matsa ƙananan zuwa sama.
Kowane motsa jiki ana yin shi ne sau 4 zuwa 16, yayin da yake da muhimmanci a kula da lafiyarku kuma, tare da kowane irin jin daɗi mara dadi, nan da nan dakatar da darasi.
Kamar yadda kuka sani, aiwatar da dabarun yoga yana ba da gudummawa ga saurin warkarwa da farfadowa da ƙwayar ƙwayar ƙwayar cuta, kawar da ƙwannafi, tashin zuciya, amai da ciwon huhu, maƙarƙashiya da sauran lokutan da ba su da kyau game da jijiyoyin ciki.
Yana da mahimmanci gudanar da azuzuwan da safe, ba a wuce sa'o'i uku kafin abinci ba, a cikin yankin da ke da iska mai kyau.
Babban ayaba da aka yi amfani da ita azaman motsa jiki na numfashi don cututtukan cututtukan fata:
- Uddiyabandha - an yi shi yayin da yake tsaye, kafafu a ɗan gwiwoyi a gwiwoyi, jikin da aka ɗora a gaba, dabino a gwiwoyi. A kan shayarwa, an matse nonon a kirji, sannan sai juye juyen mahaifa su koma ciki. A kan wahayi, muna komawa zuwa wurin farawa;
- Panavamuktasana - kwance a kasa tare da kafafu da aka shimfiɗa a gaba, kuna buƙatar ɗauka gwiwa ɗaya da hannuwanku biyu, yayin da kumburi, ja shi a kirjin ku. Riƙe numfashinku. Bayan haka, maimaita komai tare da ƙafa na biyu. Saida jawo duka gwiwoyi biyu a kirji kuma, ba tare da ka sake bude hannuwanka ba, yin motsi a kai, ga bangarorin da baya.
- Balasana - daga wani matsayi a gwiwoyinsa don yin bacci, yayin da ya runtse ƙashin ƙugu har ƙasa. Hannun hannayen hannu ne ƙasa kuma shimfiɗa gaba.
Lokacin amfani da dakin motsa jiki na numfashi, ya zama dole a bi shawarar likita, a haɗa shi da tsarin da aka gina don ingantaccen cututtukan cututtukan fata da kuma amfani da magunguna wanda likita ya tsara. Ilimin jiki game da wannan cutar bai wuce minti 20 ba kuma ba tare da gajiyawa ba ya ƙare tare da murmurewa, wanda a cikin wajibi ne don kwance a bayanku, cikin nutsuwa gabaɗaya.
An bayyana darussan da zasu taimaka wajan fitar da tsintsin ƙwayar cutar a cikin bidiyo a wannan labarin.
