Oogqirha bathi yonke umqhubi unenkinga ngomva. Ngelo xesha, i-30% yabanqwelisi bazizisa kuloo rhulumente ukuba kuphela unyango lwexesha elide lunokuphucula imeko.
Ulungele ukuhlala, umnyama uya kuba!
Ukuba, emva kohambo, iinqatha ziqala ukugula, intamo igxinwe kwaye izandla zakho zincinci, oko kuthetha ukuba oku kungenxa yokuba uphosakele kwivili. Isihlalo somqhubi kufuneka sibe sisisulu kakhulu, oku kubaluleke kakhulu. Ngoku kumzekelo weemoto zanamhlanje ungakwazi ukulungelelanisa ukuthambekela kwe-backrest, kwaye kwezinye izinto unokulungisa kwanokuphakama. Ukuba uvakalelwa kukuba usihlalo awukhululekile, ngoko kufuneka usebenzise izixhobo ezongezelelweyo.
- Khumbula ukuba i-seatback back should repeat the bends of your spine - oku kuyona ndlela enhle kakhulu. Ngale ndlela, uya kukwazi ukukhusela isikhundla esifanelekileyo.
- Qinisekisa ukuba ne-headrest! Le ncedisi yenza ingcinezelo encinci emgodini, oku kuthetha ukuba umngcipheko wokulimala kwisebe lomlomo wesibeleko uyancipha ngokuguquka okubukhali kunye nemigodi yemoto. Ukulungiswa kweentloko ukwenzela ukuba inxalenye ephezulu yafumaneka kwinqanaba leendlebe okanye ngasemva kwentloko.
- Ukuthintela i-osteochondrosis, faka umcamelo owodwa we-orthopedic phantsi komqolo wakho. Inokunciphisa umonakalo kwizitshalo zokuhlala kunye nokuhlala kwindawo yokuhlala, ngaphezu koko, kunenkxaso enamandla yomgudu, uxinzelelo kwikholomu ye-vertebral iba ngamaxesha ambalwa, ukugcinwa kwesikhashana kugcinwa, ukukhathala nokuxhatshazwa kwezihlunu zisuswe. Ukongeza, ungasebenzisa lo mlolo kuphela kwimoto, kunye nasekhaya nasemsebenzini.
- Izixhobo ezincedo kakhulu zii-car massage. Ngokomzekelo, iingubo ezihlalweni ezenziwe ngeerubha okanye iipikiti zokhuni zinganciphisa umthwalo emgodini. Iingubo ezinjalo kufuneka zilungiswe ngokufanelekileyo ukwenzela ukuba xa ugibela umzimba ungagudluli phantsi. Ungathengela ukusikima okugungqisayo kwisihlalo semoto yakho, kuya kunciphisa ingxaki kungekhona kuphela kwimisipha yangasemva, kodwa nakwezintambo ngoncedo lokuxuleka kwamaphuzu.
- Kwakhona, ngenxa yempilo yomqolo wakho, ungathenga isihlalo esikhethekileyo semfuyo, ngaphambi kokuya kwikliniki yomzimba. Ugqirha uya kujonga umlenze wakho, ahlole imeko yakhe kwaye, ngokwenene, unike iingcebiso kunye neengcebiso. Izihlalo ze-Orthopediki zenziwe nge-gel kunye ne-latex elastic, ngoko umthwalo osemgodleni uyancipha ube ngu-60%. Ukongezelela, ukujikeleza kwegazi kwimizimba yokugcoba kuya kuphucula kwaye uxinzelelo kwi-pelvis encinci luya kuncipha.
Iimpawu ezinobungozi
Xa sidlula iikhosi kwisikolo sokuhamba, safundiswa ukuba sihlale kakuhle. Nangona kunjalo, abaninzi, xa befumana amalungelo, bayalibala ngokupheleleyo iingcebiso zomfundi. Kodwa kukufanelekile ukukhumbula ukuba ukulungiswa okufanelekileyo akukhuthazi nje kuphela kwaye kukhangeleke kakuhle. Oku kubaluleke kakhulu - impilo yemva!
Ngokuqinisekileyo wabona abaqhubi abangenazintlu bawela emva kwevili lesithuthi, kunene? Ngoko khumbula ukuba ukuhamba okunjalo kwindawo ephakamileyo yingozi kakhulu! Ngaloo ndlela, yonke imithambo ye-vertebral ilahleka, ekhokelela ekukhathaleni okukhawuleza, ukukhathala, ukunciphisa ingqwalasela, ukuphendulela nokubonakala okubonakalayo. Ngaphezu koko, ngaphandle kwezinye izitho azikho - izitho zesisu esincinci sesisu esiswini. Ngokuqhelekileyo ngenxa yokungena ngendlela engafanelekanga ngexesha lokuqhuba, kukho i-gastritis, ukuxhamla kwegazi ngokukhawuleza kwi-basin ye-pelvis, i-pancreatitis, i-varicose veins, i-cholecystitis njalonjalo.
Kwakhona kuyingozi kakhulu into ebizwa ngokuba yi "banana" posture, xa ujikeleza kwisondo lokuqhuba, ngelixa ulungelelanisa imilenze kwi-pedals. Oogqirha bayacetyiswa ukuba banakekele ukuqonda impilo kwaye bangathathi i-fruit of this fruit, ngenxa yokuba oku kuya kugxininisa ingcinezelo kwiidiski phakathi kwe-vertebrae.
Kwakhona kukho enye into ehamba ngayo kubaqhubi abanokuzithemba xa i-elbow ekhohlo efestile. Olu luleko luyingozi kakhulu kungengomva kuphela, kodwa kuluntu lonke, kuba ukufuduka kwexesha elide kukukhokelela ekugqibeleni kwi-lumbar spine, kunye nenkokeli ezenza ukuba kuphuhliswe i-pancreas nesifo sesibindi! Kwakhona, ukuba imoto yakho inezibilini, zibala okanye ungayisebenzisi kaninzi.
Omnye umzuzu obaluleke kakhulu kwimpilo yindlela uMmysidim esondele ngayo. Ukuba uyasondela kuye, umva uya kudinwa ngokukhawuleza, kuba akukho inkxaso. Yaye ukuba uhlala kude kude nevili, umthwalo kwimisipha yemilenze nezandla ziya kukhula.
Yintoni ebangela ukuba uphuhliso lwe-pathology ye-musculoskelet system kuqhubi?
- Hypodinamy . Iidiski phakathi kwe-vertebrae ayinayo imithwalo yegazi, ngoko isondlo sabo sisenzeka kwinkqubo yokusasazeka. Ukuba umntu uhamba encinci, iinkqubo ze-trophic zenzeke ngokuthe ngcembe, ngelixa i-cartilages ye-intervertebral ilahlekelwa ukunyaniseka nokuqina. Emva kwexesha elithile, iziqhekeko ziqala ukubonakala, ke iziqhekeza ze-gelatinous venom zifake kwaye zenze umqolo. Ukuba umntu uhamba encinci, i-tomoids yesicindezelo esiswini kunye nomva ilahlekelwa amandla, ngoko ayikwazi ukugcina umgudu kwindawo echanekileyo, ngenxa yoko, umthwalo kwidiski ye-intervertebral yanda. Iinkqubo ezifanayo zenzeka kuwo onke amaninzi amakhulu, enomngcipheko omkhulu we-osteoarthritis.
- Vibration . Xa isithuthi sishukunyiswa, umzimba wakho uziva iimpembelelo zentshukumo, ngelixa imigca emancinci kwi-disvertebral discs yenziwe, kwaye ekugqibeleni i-hernia yokuphambana nayo ingayenza. Ukukhubaza kubonakala kunobungozi kumathambo e-articular, kunye nezinguqu eziguguzelayo kwi-cartilage kunye neethambo zamathambo.
- Isikhundla esinyanzelekileyo . Ukuba ufanele uhlale kwindawo engakhululekiyo, oku kubangela ukuphulwa kwe-posture, ukuxhatshazwa kwemisipha, ukuphazamiseka kokunikezelwa kwegazi kwizitho zangaphakathi zomzimba, umlenze kunye nezitho ezingaphantsi.
I-Gymnastics kunye nokuhlaziya abaqhubi
Xa iindlela zingalunganga, ngoko ulahla ukuguqulwa komzimba kunzima kakhulu, ngoko kufuneka ulandele imigaqo.
- Usuku lokuhlala emva kwesondo alukwazi ukufikelela kwiiyure ezili-10.
- Yonke iiyure ezimbini, vala uye uphume emotweni ukuphumla.
- Kwiimiseko, kwaye kwakhona ukuba unesigxina, ungalahlekelwa lixesha, wenze inkathazo yokuzivocavoca, oku kuya kuthatha imizuzu emihlanu kuphela, kungekho.
Ngoku qwalasela i-set set of exercises eyenzelwe ngokukodwa abaqhubi. Kulula kakhulu ukwenza uqeqesho olunjalo kwiimoto zamanzi, musa ukuchitha ixesha elinde ukukhanya okuluhlaza ekukhanyeni kwendlela, ubambe kakuhle. Kungenxa yezi zivivinyo oza kunika uxinzelelo olwaneleyo kwimisipha yesicindezelo esiswini kunye nesisu, ezingabangela uxanduva lwempilo yomlenze wakho.
- Ekuqaleni, gcobhoza izandla zakho, budtontomalivaesh isepha yabo.
- Ukubetha ngokupheleleyo ngomunwe wesandla.
- Yenza okungenani izihlunu ezinhlanu ze-trunk, intloko ye-pryetidyvaya.
- Izandla zitshintshe ngokukhawuleza entanyeni yamagxa.
- Izihlandlo ezilishumi zenza i-torso torso ekhohlo kunye nokunene.
- Hamba ngokukhawuleza njengoko unakho, kwaye ngoko ke isimo sengqondo sokuqala, ngelixa uphakamisa i-chin yakho, unciphise amahlombe akho, uguqe kwaye uzame ukurhoxisa amahlombe. Umele uzive ukuba iimisipha zakho zangasemva zifakwe njani. Kule ndawo, hlala imizuzu emibini. Kancinci khulisa ixesha ngalunye usuku.
- Beka izandla zakho ngasemva kwentloko yakho kwaye ufake isicelo sengcinezelo, ngelixa unciphisa amahlombe akho.
- Yenza izintlanu zentloko ezisekhohlo kwaye zilungile.
- Gxininisa imisipha yomzimba kwaye ubambe kule ndawo iminyaka engama-30, uze ukhululeke. Yenza oku 7-10 maxesha.
- Kwakhona, yenza isantya somzimba sishiye kwaye ulunge amaxesha ama-5-7.
- Gxininisa imisipha yamatye kwaye uyibambe imizuzwana engama-30, uphumule. Yenza oku 5-7 maxesha.
- Ngoku yenza umsebenzi odibeneyo we-ankle, njengokungathi uzama ukufikelela kwizwane zakho, uze ubuyele kwindawo yokuqala.
Ukuba kunokwenzeka, ke kwiimimiselo ziphuma emotweni kwaye zenze iimbalo ezimbalwa ngeemilenze zakho kunye nezikwere ezijonge. Kodwa xa uqhuba, ulondolozo olukhethekileyo lunikezelwa ekuhlaleni, rhoqo ulungele umva wakho kwaye uphinde ukhuphe amahlombe akho.
Siyabulela ezi ziphakamiso ezilula, uya kuba nakho ukugcina impilo yakho, ngenxa yokuba le misebenzi ayikwazi ukukunceda kuphela intlungu yokuvuvukala, kodwa iya kuba yinto efanelekileyo yokukhusela izifo ezidibeneyo, ukunciphisa ukukhathala nokunika umoya wokonwaba.