Yin yawan squats (musamman masu nauyi) na iya haifar da rashin jin daɗi saboda ciwon tsoka, amma idan kun fuskanci ciwon hip yayin yin wannan mashahuriyar ƙananan jiki, wani abu ba daidai ba ne.
Tsokoki, ligaments, da jijiyoyi da ke kewaye da kwatangwalo na iya zama matsi ko rashin daidaituwa. A yau mun bayyana abubuwan da suka fi dacewa da suka fi dacewa da wannan rashin jin daɗi a cikin haɗin gwiwa.
Abubuwan da ke haifar da ciwon hip tare da squats
Kodayake wasu masu ɗaukar nauyi suna watsi da matsalar ciwon hip, gano tushen yana da mahimmanci don inganta aikin. Na gaba za mu san abubuwan da suka fi dacewa da suka shafi wannan haɗin gwiwa lokacin da muka gangara zuwa matsayi na squat.
Kuna fuskantar ciwon hip
Ayyukan da suka haɗa da motsi na haɗin gwiwa na hip zai iya nuna tasiri, wanda ke jin kamar ciwo mai zafi wanda zai iya yin muni lokacin da kuka yi tsutsa. Hakanan sani kamar femoroacetabular impingement, Wannan yana faruwa lokacin da ƙwallon ƙafa da soket ɗin haɗin gwiwa na hip ba su dace tare da tsabta ba, yana haifar da rikici da yiwuwar ciwo, taurin kai, da dannawa.
Don hana wannan daga faruwa, shimfiɗa ƙungiyoyin tsoka a kusa da haɗin gwiwar ku don taimakawa wajen rage damuwa da tsutsawa da ke faruwa a cikin squat. Zabi waɗanda suke yi muku aiki piriformis, hip flexors, da kuma makwancin gwaiwa tsokoki don taimakawa wajen daidaita haɗin gwiwar hip da rage damuwa.
kwankwason ku yayi tauri
Idan tsokoki na hip, musamman maɗauran hips a gaba, sun yi tsayi sosai, za ku iya jin zafi lokacin da kuka yi tsalle. Ƙunƙarar ƙwanƙwasa kuma na iya haifar da mummunan matsayi da ƙananan ciwon baya.
Kuma lokacin da ƙwanƙwasa hip ɗin ya matse, mutane suna gani ƙarancin kunnawa gluteus maximus ta tsugunne, bisa ga binciken da aka buga a cikin International Journal of Sports Physical Therapy a watan Disamba 2015. Wannan yana nufin cewa baya ga wasu ciwon hip, ba za ku iya samun cikakkiyar fa'idar gina tsoka ba.
Rigakafin ciwon hip na iya zama mai sauƙi da sauƙi: mikewa akai-akai da ƙarfafawa da kula da tsokoki yadda ya kamata, musamman kafin yunƙurin ƙara nauyi mai mahimmanci ga squat. Shirya gyare-gyaren hips ɗin ku kafin ku yi tsutsawa zai iya ceton ku da ciwo mai yawa kuma ya ba ku damar mayar da hankali kan yin aiki da cinyoyinku da glutes.
Kwayoyin ku ba su daidaita da kyau
Jin zafi a cikin kwatangwalo a lokacin squats kuma zai iya zama sakamakon haɗin gwiwa na hip ya zama maras kyau, wanda ya fi muni lokacin da ƙwallon ƙwallon ƙafa da soket ɗin ke motsawa a lokacin squat.
Wannan shi ne sakamakon tsawan zaman zama yayin da yake kan teburi ko tuƙi, wanda zai iya rage gyare-gyare na hip da canza yadda haɗin gwiwar hip ɗin ke motsawa. Amma squats da kansu na iya haifar da rashin daidaituwa na hip. Ayyukan motsa jiki da ke faruwa ta hanyar jirgin sama na motsi na iya haifar da rashin daidaituwa na tsoka idan an maimaita akai-akai.
Ana iya magance wannan matsalar tare da sauƙaƙan canje-canje ga ayyukan yau da kullun da ƙarin mikewa. Na farko, tabbatar da yin hutu a cikin yini don shimfiɗawa yayin daɗaɗɗen lokutan ayyukan zaman jama'a. Kuma na biyu, tabbatar da haɗa motsi lokaci-lokaci ta wasu jiragen sama yayin tsuguno (juyawa, naushi, shura, ko haɓaka ƙafa).
Ayyukan motsa jiki don kauce wa ciwon hip tare da squats
Hanya mafi kyau don hana ciwon hip daga squatting shine ta ƙarfafawa da inganta yanayin motsi na haɗin gwiwa. A ƙasa za ku gano mafi kyawun shimfidawa da motsa jiki don horar da ƙananan jiki ba tare da jin daɗi ba.
piriformis shimfidawa
- Kwanta a baya kuma sanya ƙafa ɗaya a saman ƙwallon kwanciyar hankali. Ketare ɗayan ƙafar akan gwiwa.
- Sannu a hankali motsa ƙwallon kwanciyar hankali zuwa gare ku tare da diddigin ƙafar ƙafa yayin danna gicciye gwiwa har sai kun fara jin shimfiɗa a bayan hip ɗin ku.
- Riƙe wannan shimfiɗa na tsawon daƙiƙa 30 kuma maimaita a ɗayan gefen.
Hip flexor mikewa
- Ku durƙusa a ƙasa, sanya ƙafar dama a gaban ku, kuma lanƙwasa ƙafarku a kusurwa 90-digiri.
- Sannu a hankali matsar da jikin ku gaba kuma ku matse glutes ɗin ku.
- Ka ɗaga hannun hagu ka shimfiɗa zuwa dama har sai ka ji shimfiɗa a gaban ƙashin ƙugu.
- Riƙe wannan shimfiɗar na tsawon daƙiƙa 30, sannan canzawa kuma maimaita tare da ƙafar hagu.
malam buɗe ido
- Zauna a mike tare da kafafun ku cikin kwanciyar hankali a gaban ku.
- Sanya ƙafafu a ƙasa, durƙusa gwiwoyi, kuma juya cinyoyinka zuwa ƙasa, ƙarewa da tafin ƙafafu suna taɓawa.
- Sanya gwiwoyi a hankali a cikin ƙasa har sai kun ji shimfiɗa a cikin makwancin ku.
- Riƙe shimfiɗa na tsawon daƙiƙa 30, hutawa, kuma maimaita.
Sauƙaƙan jujjuyawar hip
- Ku durkusa ƙasa kuma sanya ƙafar hagu a gaban ku, lanƙwasa gwiwa da kuma sanya ƙafarku a ƙasa.
- Matsa kwatangwalo a gaba, tura ƙashin ƙugu a ƙasa yayin da kake ajiye kafadu a baya har sai kun ji shimfiɗa a cikin kwatangwalo.
- Riƙe shimfiɗa don 30 seconds.
- Yi maimaita tare da ƙafar dama kuma sake yin jerin.
quadriceps shimfidawa
- Tashi tsaye ka rike kan tebur ko kujera.
- Lanƙwasa gwiwa ɗaya kuma ka kama saman ƙafar idonka da hannu a gefe guda.
- Ja da ƙafar ku zuwa gindin ku har sai kun ji shimfiɗa a cikin quads ɗin ku.
- Riƙe shimfiɗa don daƙiƙa 30 kuma saki.
- Maimaita wannan shimfiɗar a wancan gefen kuma sake yin jerin.
tafiyar mai gudu
- Tsaya tsaye kuma ɗauki babban mataki gaba tare da ƙafa ɗaya, shiga cikin wuri mai dadi.
- Lankwasa ƙafar gabanku a hankali a hankali yayin da kuke riƙe ƙafar ta baya madaidaiciya.
- Matsa kashin wutsiya a ƙasa kuma ci gaba da tura ƙafar gaban gaban gaba har sai kun ji shimfiɗa a gaban ƙafar baya.
- Riƙe shimfiɗa na tsawon daƙiƙa 30 kuma maimaita tare da ɗayan ƙafar.
Ninki mai faɗin Ƙafafun Gaba
- Zauna a ƙasa tare da baya madaidaiciya kuma kafafunku kai tsaye a gaban ku.
- Bude ƙafafunku yayin ajiye su a ƙasa, ƙirƙirar siffar V.
- Sauke jikin na sama a hankali zuwa ƙasa har sai kun ji shimfiɗa a ƙafafunku na sama.
- Riƙe shimfiɗa don 30 seconds.