Xargaha laastikada(sidoo kale loo yaqaan kooxaha iska caabinta) waa qalab jimicsi oo caan ah sanadihii ugu dambeeyay.Waa mid yar oo la qaadi karo, oo aan xaddidnayn goobta bannaan.Waxay kuu ogolaanaysaa inaad tababarto wakhti kasta iyo meel kasta.Qalabkan jimicsi runtii waa mid cajiib ah oo aad u mudan in la haysto.
01 Waa maxayxargaha laastikadama miskahaaga?
Dad badan ayaa aad u daneeya qaabeynta glutes-kooda, iyo tababbarka xargaha laastikada waa hab gaar ah oo hufan oo lagu tababaro.
Barida bini'aadamka waxaa ku jira saddex muruq, kuwaas oo ah gluteus maximus, gluteus medius, iyo gluteus minimus.Gluteus maximus waa mid ka mid ah murqaha ugu weyn ee jirka, wuxuuna siyaalo kala duwan u taageeraa labada muruq ee miskaha kale.
Iyada oo loo marayo tababbarka xargaha laastikada, waxaad si wax ku ool ah u hagaajin kartaa barida sare oo aad hagaajin kartaa khadka sinta.Saamaynta muuqaalku waxay u muuqataa lugaha dhaadheer, iyo dharka ayaa buuxa.
02 Xargaha laastikadadhaqdhaqaaqa jimicsiga guriga
Halkan si aad u barato set of elastic band falalka jimicsiga guriga, ku haboon qof walba jimicsiga guriga, luminta baruurta farxada leh.
Qaybta 1: Dhaqdhaqaaqa kicinta diirran
1. 90/90 kicinta sinta
2. Ka noqo 90/90 kicinta sinta
3. Qoryaha raha hal dhinac - firfircoonida sinta
Qodobbada waxqabadka.
①Ku taageer dhammaan afarta cagood ee sariirta yoga, gacmaha-hal jilib oo siman dhulka.Lug kale oo dhinac ah ayaa toosan, calaacalaha cagta ayaa u dhow dhulka, suulashana waxay u jeedaan hore.
② Jirkaaga sare u dhig mid toosan, neefso oo dib u fadhiiso, miskahaagana u fadhiiso dhanka dambe ee cagahaaga.
③ dareenka fidinta bowdada gudaha, si tartiib ah u neefso, oo ku soo celi meeshii hore.
4. dhiqlaha dhintay - firfircoonida xudunta u ah
5. buundada dhabarka dambe - firfircoonida xudunta u ah
Qaybta 2: Dhaqdhaqaaqa tababarka xoogga
1. Qaabka clam-ka ee dhinaca jiifka ah mid furan oo dhaw
Qodobbada waxqabadka.
① ahband laastikadawaxay ku qotontaa bowdada lugaha, taageerada dhinaca, laabta, iyo caloosha, lugaha ayaa jilbaha isku dhejinaya, lugta dhinaca hoose waxay taageertaa dhulka.
② Jirku ha xasiloon, ku hay booska cagaha mid aan dhaqaaqin, xoog muruqa medius gluteus.Ka dibna u wad dhinaca sare ee jilibka dhinaca dhinaca wiishka sare.
③ Ficil at meesha ugu sarreysa ee hakad gaaban, dareemo foosha gluteus medius, ka dibna si firfircoon u xakamee xawaaraha, si tartiib ah u soo celi.
2. jilba joogga laastikada wiishka lugta danbe
Qodobbada waxqabadka.
① hagaajinband laastikadabowdada, laablaabashada, gacmaha garbaha hoostooda si ay u taageeraan jirka, xusullada oo yara foorarsan, dhabarka toosan, xudunta ayaa la adkeeyay, lugaha oo jilibka ah.
② Jirku mid xasiloon, ku adkee xudunta, iyo muruqa gluteus maximus si aad lugta sare ugu wado dhabarka, oo si toos ah kor ugu qaad ilaa inta ugu badan.
③ Ogsoonow in habka ficilku socdo, marka lagu daro lugta firfircoon, isku day in aad jidhka intiisa kale hagaajiso.
3. Kor u qaadida lugta dhinaca jilbaha ee laastikada
Qodobbada waxqabadka.
①Ku jilba joog sariirta yoga, hagaajiband laastikadabowdada labada lugood, foorarso, oo ku taageer jidhka gacmaha ka hooseeya garbaha.Oo u jilba hal lug oo jilibka ah jilibka, lugta kalena jilibka iyo lugta taageerada oo wadajira.
② Gluteus medius xoog muruqa ah si uu u wado lugta firfircoon si uu u sii wado jilibka dhinaca dhinaca iyo kor u qaadida ugu weyn, cirifka joogsiga gaaban, qandaraas gluteus medius, ka dibna si tartiib ah dib ugu soo celi xaaladda bilawga ah ee ficilka.
③ ficil jirka oo dhan si loo ilaaliyo xasilloonida, marka lagu daro lugta firfircoon, isku day inaad sameyso qaybaha kale ee jirka oo go'an.
4. Buundada sinta band Elastic
Qodobbada waxqabadka.
① Dhabarka u jiifso sariirta yoga, ku hagaaji xadhig laastikada ah ee bowdada lugahaaga, ku taageer jidhkaaga dhabarkaaga iyo madaxaaga, miskahaaga hoos u laadlaadi, lugahaaga kala saar balac la mid ah garbahaaga, tallaabo dhulka cagahaaga, oo gacmahaaga saar labada dhinac ee jidhkaaga.
② Jirku mid xasiloon, miskaha adkee, oo kor u qaad ilaa jidhka sare uu ku jiro isla diyaarada bowdyaha.
③ joogso meesha ugu sarreysa, qandaraas gluteus maximus, ka dibna hoos u riix sinta si aad u soo celiso.U fiirso dib u soo celinta marka miskaha aysan ku fadhiisan sariirta, si aad u ilaaliso muruqyada sinta ee xiisad joogto ah.
Qaybta 3: Dhaqdhaqaaqyada tababbarka dulqaadka wadnaha neefsiga
Waxqabadka lagama maarmaanka ah
①Ka ilaaliband laastikadasiman oo aan xidhnayn, oo jilibka ka sarreeya.
②Laaci miskahaaga, leexi jilbahaaga, badhkiina u foorarso, hore u yara tiirso, adkee xuduntaada, oo cagahaaga si toos ah u hoos geli garbahaaga.Oo gacmahaaga dhaqso u lul, adigoo bidix iyo midig u dhexeeya.
Fiiro gaar ah u yeelo si aad u ilaaliso miskahaaga, hana ceshan neeftaada inta lagu jiro habka tababarka.
Waqtiga boostada: Mar-07-2023