Ngubani oza kukukhumbula engxakini malunga nomva, ukuba yonke into ihleli? Kodwa umgudu kuthi, njengesiqithi somthi - sisiseko sokuhamba kwaye, ngokwenene, ubomi. Ngoko kungcono ukucinga kwangaphambili malunga nomva, ngaphandle kokulinda ukuba akhumbule ngokwakhe ...
Izinto zobungozi
Kungekudala, oogqirha behlabathi lonke baye baqwalasela ngokugqithiseleyo uphawu oluphazamisayo njengentlungu emva - ukuphuthuma kwengxaki akunakugqithiswa. Kwaye, ngokuphindaphindiweyo kwaye ngokuphindaphindiweyo abantu abatsha, nokuba beselula, baya kunceda. Iyintoni imbangela yale "buhlungu" obuhlungu?
Uninzi ngokuphindaphindiweyo, umva uqala ukupheka - kuba kungathi kubonakale ngokukodwa - ukuhlala ixesha elide. Uya kumangaliswa, kodwa xa uhleli, ulayisha umqolo ongowomthonyama ngaphezu kokuba ume. Oku kubaluleke kakhulu ngenxa yokuba isikhundla sokuhlala emgodini ongalinganiyo sinciphisa ubunzima bomzimba wonke. Kwaye kwindawo yokuma, umthwalo usasazwa ngendlela efanelekileyo, kwaye ubunzima bethu abuxhaswanga kuphela ngamagulane, kodwa nangamahlunu. Xa sihleli, izihlunu zikhetha ukuphumla, kwaye zonke iipounds zethu "zixhomeke" emgodini.
Kukho ezinye izizathu ezibonakala zingalindelekanga ze-whims zangasemva. Inkonzo engalunganga kuyo ingenziwa ngumatshini ongenangqondo, apho umqolo wakho ujikeleza ngendlela engavumelekanga, imisipha yangasemva iphothiwe kwaye ilula. Kwaye akukona nje kuphela xa ulala emhlane wakho, kodwa kwezinye iindawo - kwicala lakho nasesisu. Isisindo esithinteleyo sinokuba ngumthombo weengxaki zangemva, ngenxa yoko, uxinzelelo lwamava obuhlungu. Kwimimandla ye-lumbar yiyona ndawo ephakathi kwezinto ezidityaniselayo-indawo efanelekileyo yokulungelelanisa iminyango yomzimba wonke. I-kilo eyongezelelweyo idibanisa umthwalo owongezelelweyo emthonjeni, obangela ukuba imisipha yangemva ixinzelele ngaphezu kokuqhelekileyo. Ukuba iimisipha azikwazi ukujamelana nale nto kwaye zigcine ubunzima, umgudu kunye neediski ziqala ukubola. Nceda, cinga, xa ufuna ukuphakamisa into enzima, ugoba okanye u-squat? Ukuba ugoba, ungagqithisi, uze wenze iphutha elikhulu, kuba xa uguqulwa kwinqeni, usebenzisa izihlunu zakho emva kweemisipha zomlenze kunye ne-press, enamandla ngakumbi. Ukuba imisipha yangemuva nangemuva ayinakuqeqeshwa ngokwaneleyo kwaye iyomelele, umgudu ungasweleki inkxaso yesikhoselo. Ukuba umva ungayenza isikhalazo malunga nezicathulo zakho kunye nezithende - ingakumbi ezo zingaphezulu kwe-5cm, kunye neeplati. Ngenxa yabo, umzimba uya phambili, kwaye umgudu kufuneka unnaturally flex. Oku kwandisa umthwalo kwiigaments, ii disks ezisezantsi nasemva. Ngokuqhelekileyo, zama ukuqhubela izithende eziphezulu yonke imini kwaye ukuba kunokwenzeka, uthathe utshintsho olukhululekile. Kwaye enye into - iiprogram! Vula iifestile, iingcango ezivaliwe ngokukhululekile, iigebhu ezimfutshane ebusika, iintshaba ezibuhlungu kakhulu.
Akukho buhlungu
Ngaba uSpina wakhumbuza ngokwakhe intlungu? Kwimeko apho oku kungabonakali kakubi, kodwa "ke, uthathe into", uyakwazi ukujamelana nayo ekhaya. Ukuze ukhulule ukukhathala kwimva okanye ukunciphisa ukupheka, ulale phantsi uze ufake iinyawo zakho esihlalweni. Kule meko, iminyango kufuneka ifakwe kwinqanaba lama-90 degrees kumajoyini e-hip, kwaye i-shins iyakwinqanaba lama-90 degrees ukuya emacaleni. Kule ndawo, kufuneka ulale phantsi kwemizuzu embalwa - izihlunu ezisemuva zingakwazi ukuphumla, kwaye umva uyawubuyisa.
Kwimeko yokubethelwa okanye ukukhawuleza ukutsala umva wakho, sebenzisa i-ice, yenza i-compress ebandayo kwiiyure ezingama-24 zokuqala emva kokulimala. Emva koko kuphela, sebenzisa i-compress yokufudumala imizuzu eyi-10 ngekhefu leeyure ezimbalwa uze uzive ungcono. Intlungu yokubuyela kufuneka idlule.
Unokubumba iindawo ezinzima kunye nee-gels ezichasayo kunye namafutha okunciphisa ukuvuvukala nentlungu. Ungasebenzisa i-creams yokufudumala kunye nokufudumala (ziphazamisa inkqubo yesantya ukuba zive zifudumale / zibandayo kwaye ke zivimbele umqondiso wesifo). Ukuze unciphise isithuba sakho, ugqirha wakho unokuyalela i-painkillers okanye aphucule amayeza kuwe, kodwa amanye awo ayilutha - awukwazi ukuthatha ixesha elide kuneveki.
Esinye isixhobo esikhulu sihlalisa! I-masseur esebenzayo, ngokucoca kunye nokuchukumisa imisipha, inciphisa i-spasms ye-muscle kwaye ivuselele ukukhululwa kwe-endorphins eyanciphisa intlungu. Konke oku kuvumela kwakhona umva ukubuyela ngokukhawuleza. Kodwa kwi-salon yobuhle akunakwenzeka ukwenza ukuhlamba okufanelekileyo, ngoko cela iziphakamiso kugqirha.
I-"catarrhal" ehambelana neentlungu zidlulela usuku, kwezinye iimeko, i-lumbago ibangelwa zizizathu ezibalulekileyo, eziza kuqondwa kuphela yingcali. Ukuba phakathi kweentsuku ezimbalwa awusoze uzive ungcono okanye, ngokuchasene nokulindela, intlungu iya kunyuka, kuphela ugqirha uya kunceda!
Thintelo
Ngoko ukuba ngoku okanye ngexesha elizayo awuyi kuba neengxaki kumqolo wakho ...
1. Qalisa usuku nge sip. Iwashi iwashi. Musa ukukhawuleza ukuba uvuke uze uphume kwiqhekeza. Ukuba ufika ngokukhawuleza, umva ungaphendula ngeentlungu. Okokuqala, welula, njengokulula izandla zakho nemilenze ibe ngumtya. Ngaba uyayazi indlela efanelekileyo yokuphuma ebhedeni? Kuvela ukuba kufuneka uyenze oku kusuka kwindawo ebekwe ecaleni lakho, ukusuka kumda wombhede. Uncike ezandleni zakho, ugoba imilenze yakho kwaye uyenze phantsi. Konke onokuya kuhlamba.
2. Nge-pi kwi-mattress ephathekayo kunye nomsila omncinci. Ukulala, kunye neentombi ezithambileyo zebhedi yeentsiba, okanye iibhodi ezingabonakaliyo ezinokuthi zilungele. Kwiintsiba, i-spine ingakwazi ukubola, ikhuphe ngokukhawuleza. Kwiibhodi, kwakhona, ingasayi kuphumla ngokukodwa, kwaye abayi kukulondoloza i-vertebrae kwi-deformation. Kungcono ukhethe i-mattress ngendlela ekhethekileyo. I-mateti kufuneka ibe yiyo kwaye ingagqithisi, i-orthopedic. Ngaphandle komlambo, njengokuba, ngokwenene, emlanjeni ophezulu awukwazi ukulala, oku kukhokelela ekukhawuleni komlenze. Umjelo omncinci uya kulungile. Yifake ukuze ifike ehlombe okanye ngaphantsi, iphinda iphinde ikhwebu yentamo.
3. Hlala kakuhle. Khetha isihlalo kunye neetafile eziphakamileyo kangangokuthi imilenze emadolweni, ama-ankle kunye neengalo kumabhonkco ziboshwe kwii-angles ezilungileyo. Umqolo wesihlalo kufuneka ube ngecala, kodwa ulungelelaniswe ukubuyela emva. Yaye isitulo kufuneka sikhululekile, kodwa singathambile kakhulu, ukwenzela ukuba singabi phantsi.
4. Hamba ngokufanelekileyo emotweni. Lona lusezantsi. Ngenxa yokuba umva wakho awukhathaleli ukuba uyakwenza njani. Ngoko, hlala phantsi, uvula umzimba uze uthwale iinyawo zakho kwi-salon (ungatshintsha ngamnye). Emva koko uye wangena esihlalweni, ukuze inxalenye engezansi yekhefu eliphansi liphumle ngasemva. Ukuphuma emotweni, yenza yonke into ngokulandelana. Kwimoto, imilenze kufuneka ikhululekile, ukuba iyancipha okanye igobile kakhulu, hlengisa isihlalo. Ngenxa yeziphumo zakho, ityala kufuneka libe ngongoma yee-100-110 degrees ezixhomekeke kumagqabi, zombini kwideski.
5. Musa ukugoba kwi-back back xa uphakamisa umthwalo. Ukuphakamisa izisindo ngumsebenzi we-weightlifters, kwaye awuyi kunikwa umda ngale nto. Ngoko musa ukuzibamba. Kodwa ukuba kukho imfuneko enjalo, qwa lasela ukuba imilenze inamandla ngakumbi kunemuva kwaye ngaphandle kwengcinezelo inokumelana nomthwalo omkhulu. Yenza oku: fika ngokusondeleyo kwinto ofuna ukuyiphakamisa. Ukuze uzinze, zibeke iinyawo zakho ububanzi begxa ngaphandle. Zibophe emadolweni, zixinzelele izidumbu zesisu uze uqale ukunyuka, ukuphumula kakhulu ezinyaweni. Nangona kunjalo, irekhodi lakho lomntu akufanele lidlule kwi-3-5 kg ngexesha, ngoko uthenge i-suitcase kumavili.
6. Ukunyaniseka kwemvelo kuchanekile. Ungonakalisa ngokulula imisipha, uzama ukuphakamisa ibhokisi ekhangayo. Kuthiwani ukuba kukho i-Great Soviet Encyclopedia? Ngokuqhelekileyo, qinisekisa ukuba ukhethe ubunzima bakho, uze ukhethe. Ukuba oko kwenzeka, kwaye ubamba ubunzima ezandleni zakho, ke ugobe ngamadolo akho ukulinganisela. Gwema ukujika i-trunk, vula imilenze yakho kuphela. Yithwala umthwalo, ugcine usondelene nawe. Xa uphakamisa into elula, umzekelo, ipenseli ewileyo, ugobe ngaphaya, uguqe kancane emadolweni kwaye uthathe omnye umlenze wabuya. Ukuyiphakamisa, gcina isandla sakho etafileni okanye kwisihlalo kufuphi nayo.
7. Ukuthanda isiko lenyama. Ukuhamba ngokukhawuleza kunye nebhayisikili (iibhayisikili) kuqinisa umva wakho ngaphandle kwengozi yokulimala, njengoko kungabi mfuneko kunye nokulungiselela. Kuyafana nokwelula kunye nokuqinisa imisipha yocindezelo, isisu kunye nomva.
Kubaluleke kakhulu.
Ukwelula lula okanye "ukudubula" emva kungenzeka kunoma ubani. Ngokuqhelekileyo, akukho nto inzima kakhulu. Kodwa ukuba, ngaphezu kweengxaki zentlungu, ngokuzenzekelayo ufumene iimpawu ezongezelelweyo, ngoko oku kunzima! Ungalokothi uhlekise intlungu emva - ukuphuthuma kwengxaki yolu hlobo akusekho ugqirha omnye. Ngoko ke, jolisa ngokukodwa oku kwaye qiniseka ukuya kumgqirha ukuba unayo:
• imfiva okanye iimpawu zesifo somzimba, njengokomzekelo, ukudonsa intlungu kwisisu esezantsi okanye ukuphaphaza phakathi komjikelo;
• ukugada, ukubetha, okanye ubuthathaka kwimilenze;
• iingxaki ngamathumbu okanye isisu - ukuvutha, ukuphuma kwamanzi, ukunganyaniseki;
• ukubhoboza intlungu kwinqanaba elingaphantsi, lendlulela kummandla wesitye emlenzeni.
Ingoma yokuhamba
Ukunyameka okulungileyo kuyindlela efanelekileyo yokukhusela izifo ezibuyayo. Eyona nto ibalulekileyo ekubuyiselweni kunye nokugcinwa kwendlela yokuhamba kakuhle kuthethwa ngokufanelekileyo njengemidlalo yamanzi - ukubhukuda kunye ne-polo yamanzi, kunye nokukhwela kwehashe. Ingaba unayo ithikithi yonyaka ukuya echibini? Ukufuna ngokukhawuleza ukuthenga.
Unokuqinisa kwakhona ukuhamba kwakho ekhaya. Ukuzivocavoca, ukulala emhlane wakho, - kunye nemilenze yakho, ujikeleze izitho zakho ezinamathele njengokungathi ugibele ibhayisikili (eyaziwayo ukusuka ebuntwaneni "ibhasikidi"), yenza izimpukane ezinqamlekileyo ("izikere" - ukususela ebuntwaneni). Ukubuyela ngqo kufuneka ube ngumkhwa wakho. Ukuyihlakulela, yima eludongeni ngaphandle kwepinthini, inyawo zifana nomnye komnye kumgama wobubanzi bonyawo. Kumele uthinte udonga ngezithende, izibonda, izibonda, iintambo kunye nentloko yentloko. Musa ukugoba. Yibambelele eludongeni. Bamba ngomzuzu. Khumbula ukuhamba kwakho. Phumla uze uphinde umsebenze kabini. Zama ukuthatha isikhundla kwiintsholongwane zakho ukwenzela ukuba ukwazi ukuvelisa ngokulula yonke imini. Yenza lo msebenzi ubuncinane kanye ngosuku kwiiveki ezintathu.
Ukuba awunayo i-posture ehambelana nayo, musa ukucaphukisa. Iingcali zithi igubha, elibangelwa ubuthathaka bomzimba, linokulungiswa naliphi na iminyaka. Yaye nangona ukuphoqeka kwi-vertebrae kwenzeke, loo nto ayikho ithemba - inqubo yokwenza i-curvature ingamiswa. Eyona ndlela, indlela efanelekileyo yokulungisa ukuhamba kwintsapho ebuntwaneni: amantombazana - ukuya kuma-14-15 iminyaka, amakhwenkwe - ukuya kwi-18 ukuya kwiminyaka eyi-18 ukuya kwimizuzu, kuze kube yilapho umgudu ungagqitywanga.