Shin kun san atisayen kamun kai? Ana amfani da wannan kalmar a cikin a neuromuscular horo inda babban makasudinsa shi ne nan da nan ya gyara yanayin jiki. Wasanni yana da mahimmanci don aikin mu na jiki da na jijiyoyin jini, amma kuma za mu haɗa da cewa hanyar yin ta tana da matukar dacewa.
Akwai shawarwarin likita da yawa inda marasa lafiya suka zo tare da matsalolin haɗin gwiwa, galibinsu saboda raunin da suka samu a fagen wasanni da kuma rashin yin atisayen da kyau. Lokacin motsa jiki yana da mahimmanci kula da yanayin jiki mai kyau ta yadda babu irin wadannan raunuka.
Mene ne proprioception?
Proprioception shine ikon jikin ku don kiyayewa Wane matsayi ya kamata ku kiyaye? kuma yi shi tare da cikakken garanti. Don ƙarin fahimtarsa, shine ikon jiki don gano motsi da matsayi na tsokoki da haɗin gwiwa. Idan aka ba da irin wannan ƙarfin, kuma Ana gyara duk wani matsayi mara daidai nan take.
Don haka, lokacin da muke yin motsa jiki, jikinmu ma yana yin aiki horo na neuromuscular don samun matsayi mafi kyau, daidaito da daidaituwa. Jiki kuma yana da ikon gano irin wannan motsi lokacin da yake hutawa.
Ta yaya jikinmu yake aiki don sanin yakamata?
Don yin wannan aikin, jiki yana amfani da masu karɓar jijiya da aka samu a cikin tsokoki, ligaments, da haɗin gwiwa. Sauran masu karɓa waɗanda kuma suke aiki sune fata, masu karɓar haɗin gwiwar kinesthetic, da gabobin jijiya na Golgi.
Lokacin da aka karɓi wannan bayanin shine An nufa zuwa Tsarin Jijiya ta Tsakiya domin kwakwalwa ta gane ta. Ta wannan hanyar, nau'in matsayi, matakin ƙaddamarwa, tsayin tsoka, gudun za a sanar da shi kuma don haka ƙayyade irin nau'in amsa dole ne a kiyaye daga baya.
Fa'idodin ayyukan motsa jiki
Proprioception kuma yana da fa'idodi. Wannan aikin aiki ne da jiki ke aiwatarwa don haka dole ne ya kasance ikon maida hankali tare da jimlar ƙuduri. Daga cikin fa'idojinsa muna samun:
- Hakanan ana amfani da jiki ta hanyar ka'ida, don haka ya riga ya yi ainihin lissafin yadda za a sanya kanka kuma kada ku sha kowane irin rauni.
- Ta hanyar yin atisaye masu aminci da inganci, ku ma muna ƙarfafa haɗin gwiwa.
- Yana inganta wasanni wasanni.
- Se yana ƙara ƙarfin amsawa.
- Jiki yana aiki ma'auni, sassauci, daidaitawa da ƙarfi.
Wane irin motsa jiki za a iya yi don kyakkyawan sanin yakamata?
Kamar yadda muka riga muka bayyana, gudanar da darussan da kyau ko kuma kyakkyawan horo na sanin yakamata za a gudanar da su don samun ingantacciyar daidaituwa, ƙarfi da daidaituwa. Tare da waɗannan nau'ikan motsa jiki koyaushe za mu kula da yanayin jiki mai kyau, wani abu mai mahimmanci don kiyaye shi lokacin da muke gudu ko yin kowane irin motsa jiki.
Ayyukan 1
Ana yin wannan motsa jiki a cikin madaidaiciya da matsayi. Dole ne ku lanƙwasa ƙasa kuma ku sanya ƙafa ɗaya a gaba, lanƙwasa ta zuwa 90 °.
Yana da mahimmanci a kula da tsayin daka, tare da kafaffen baya da madaidaicin wuyansa da haɓo. The ya kamata a mika hannu kai tsaye da gaba, don haka ana kiyaye daidaito.
Rage dayan kafa, dole ku sassauta shi gwargwadon yiwuwa, ba tare da kwantar da diddige a ƙasa ba. Sa'an nan kuma koma wurin farawa kuma maimaita motsa jiki tare da ɗayan kafa. Muna yi Maimaituwa 10 da kowace kafa.
Ayyukan 2
Wannan darasi yana gamawa a tsaye. Dole ne ku ɗaga ƙafa ɗaya kuma ku kula da ma'auni. Dole ne ɗayan ƙafar ta zama mai sassauƙa.
Muna kula da matsayi na 30 seconds, tun da yake motsa jiki ne na ƙarfi da daidaito. Sannan canza kafafu. Ana iya yin wannan motsa jiki tare da rufe idanunku don sa ya fi rikitarwa don aiwatarwa. Muna yi Maimaituwa 10 da kowace kafa.
Ayyukan 3
Ana kuma yin wannan atisayen a tsaye. Muna ɗaga ƙafafu ɗaya kuma muna jujjuya shi.
Mu sauka kuma mun yi kokarin sauke gangar jikin, domin a taba titin kishiyar kafar. Muna yi Maimaituwa 10 da kowace kafa.
Ayyukan 4
Ana yin shi a ƙasa, a cikin matsayi a kwance a ƙasa. Mukan kwanta fuska mu dora kan kafafunmu a kasa. Muna sanya tafin hannu a ƙasa, tare da ɗaga jiki, madaidaiciya a cikin layi madaidaiciya kuma hannayen hannu.
Za a yi motsa jiki ta hanyar canje-canje na goyon bayan hannu a ƙasa, na farko daya sannan daya. Hakanan zaka iya yin shi a madadin kafafu, muna ninka daya gaba, sannan daya. Ana iya yin shi tare da rufe idanu don ƙirƙirar ƙarin rikitarwa. Muna yi 10 maimaitawa tare da kowane gefe.
Kar a daina ƙirƙirar irin wannan prorioception motsa jiki don inganta yanayin jiki. Duk wani nau'in bayani mai mahimmanci wanda zaku iya ba jikin ku zai zama mahimmancin mahimmanci don daidaitawa tare da kwakwalwa. Zai taimaka muku ƙirƙirar mafi kyawun martani ga kowane motsa jiki da kuke son aiwatarwa da haɓakawa, tare da mafi kyawun riko da ƙarfin amsawa. Kada a manta cewa irin wannan motsi mafi dacewa zai hana raunin da ya faru a nan gaba.