Izifo zomlenze kunye nentlungu yangemva


Kwiimpawu zentlungu kwindawo yangasemva kufuneka uphulaphule ngqalelo ekhethekileyo. Ngenxa yokuba imeko yomgudu ngqo iyathintela yonke impilo yethu ngamnye. Yaye ukuba kukho "iintsimbi" eziphazamisayo, ngoko kufuneka udane ngokukhawuleza ugqirha. Kodwa kungekhona nje into enyantisayo ...

Kungcono ukuhamba uncedo olungagqirha ugqirha okanye i-neurologist, kodwa kumcebisi osincinci - i-vertebrologist, owathi ngenxa yobuchule bakhe be-orthopedics, i-rheumatology kunye neurology. Uphoqelekile ukuba azi ngezifo zomlenze kunye nentlungu emva kwayo yonke into okanye phantse konke. Ngaphezu koko, ochwepheshe abahlukeneyo abanakho ukufumana i-diagnostic kuphela, kodwa, ukuba kuyimfuneko, ulungele ukunika uncedo kwindlela "yokuhlaselwa" kwezobugcisa - kwizithethe ezingcono zonyango.

UKUFANELEKILEYO

Kodwa yintoni eyimfuneko yokwazi malunga nomgudu kuthi - abantu abangenayo imfundo yezokwelapha, ngexesha lokubona ingxaki kwaye baqonde apho "imilenze yakhe ikhula khona"? Into ephambili yokukhumbula kukuba umgudu uyisiseko sempilo yendalo yonke, kwaye ngoko kufuneka unyango olululo. Ukongezelela, kuya kubakho ukuqonda ukuba:

♦ liqukethe i-vertebra ye-vertebra engama-24 edibeneyo: inzala - 7, i-thoracic - 12, i-lumbar-5, kunye ne-5 ifakwe i-sacral kunye ne-4-5 ye-coalesced coccygeal efanayo;

♦ iidiski zengxubevange zinikeza ukuhamba kwezilwanyana ezinxulumene nomnye nomnye, "bancedwa" ngamalungu kunye nemigqa;

♦ Umlenze, njengoluhlobo lwe-absorber-shock absorber, lukhusela izitho zangaphakathi kunye neengqondo ngokulimala, ukugijima okanye ukuxuma. Yena, njenge-"suit suit", ukhusela intambo yomgca;

♦ Siyabonga ngesimo esifanayo, umgudu uvumela umntu ukuba ahambe. Kwakhona, umntu onokuncedwa naye unokukwazi ukuguquguquka ngokwaneleyo, utshintshe isikhundla somzimba (ume, uhlale, ujikeleze umzimba wonke, ukugoba, njl.) Kwaye uzivelele kwimithwalo enzima;

♦ Ngokutsho kweengcali, umthwalo emlanjeni xa ukuphakamisa izisindo kunokunyuka ngamaxesha angama-10. Xa wena, umzekelo, pha kamisa isikhwama esinama-4 kg, ngoko umthwalo olingana no-40 kg ukholelwa ngokukhawuleza.

Lo mzekelo ukuqinisekiswa ngokuchanekileyo kobulumko bendoda, okwenza iiklasi zivakalise abathandi ukuba bathwale yonke into nabo: "Musa ukuthatha inzima!" Iingqapheli zemihlathi, yonke imihla ejongene nemiphumo yezenzo ezinjalo ngezifo ezahlukahlukeneyo, zilandele: "Ukuba thabatha, yenze okulungileyo! "

ZINTONI ZI-EXPERTS EZIFUNDWAYO

Isisindo esiphezulu sokuvumeleka kwesisindo esiphakamisiweyo somfazi omdala onempilo ngokuxhomekeke ekuxineni komzimba wakhe, kodwa akukho mzekelo kufuneka udlule ngaphezu kwe-10 kg. Kodwa abameli bezesondo ezifanelekileyo kwimeko nokuba nempilo enempilo ayinakuphakamisa ngaphezu kwe-kg kg.

Enyanisweni, imithetho "yokulinganisa" ayininzi kwaye ilula. Kodwa nangona kunjalo, izibalo zezifo zomlenze kunye nentlungu emva (umzekelo, i-osteochondrosis efanayo) ibonisa ukuba phantse bonke abemi bokuqala baMhlaba bafumana esi sifo emva kweminyaka engama-30. Esi siqinisekiso esibuhlungu sobonke "obunzima" bokungafundi. Masihambe ngeendlela eziphambili zokukhusela esi sifo.

Kuya kuba mnandi ukulandela umzekelo we-weightlifters: kunye nemilenze eyanqambileyo, ungaze ugobe phambili, uzama ukuthatha umthwalo phambi kwakho, kwaye kuqala uguqa ngamadolo akho emadolweni - uze ugobe phezu komzimba phambili. Ngokufanayo, kufuneka uhlangabezane nobunzima obuthathayo ngesandla esisodwa. Ukwahlukana kuphela kukuba xa uphakamisa umthwalo ngesandla sokunene, kufuneka ubeke kwicala lomzimba, kwaye ushiye ngakwesobunxele.

Xa siphakamisa izisindo ezilukhuni, kufuneka sizame ukuphepha iingqungquthela ezibukhali zomzimba. Ngokunyuka okunjalo, kukho i-lumbago kunye neentlungu.

Amava kunye nabavakhenkethi bazi kakuhle ukuba ukuba ubukhulu bemvelo kufuneka badluliselwe kumgama omde, bahamba phambili. Ngoko umthwalo onomgudu uya kuhanjiswa ngendlela efanayo. Musa ukuvila kakhulu ukuzisa isikhwama, kungekhona isikhwama phezu kwephepha lakho. Ewe, kwaye malunga neenqwelo ezikhethekileyo zokuthwala izixhobo kunye neengxowa kumavili, akufanele uyilibale. Xa usufanele uphathe umthwalo ezandleni zakho, kungcono ukubamba, ukuchukumisa ngokwakho kunokwenzeka, okanye uzame ukusasaza ngokufanayo kwizandla zombini. Ungaze ufune ukuzama ukuphakamisa izisindo, ukuma kwi-tiptoe-kuya kuba ngcono ukusebenzisa i-stepladder okanye isitulo.

UKUHLOLA AMALUNGELO

Inokuthi ifikelele emgodini, kungekhona kuphela kwi -loadloads, kodwa kwakhona ibe ngumphumo we-hypothermia okanye i-trauma. Ukuphazanyiswa kancinci ekusebenziseni umgudu kusongela ukuphazamisa izitya kunye neentsholongwane ezidlulayo kwi-intervertebral interactive. Ngokuqhelekileyo "ukuphulwa" okunjalo kukuxutywa kwe-vertebrae okanye i-subluxation. Kwikhosi yabo kukho ukuxhatshazwa kweemisipha kunye nemigqa, ixhunywe ngokuthe ngqo kwi-vertebrae, ihluphekile ngesifo.

Ukuphazamiseka kummandla wesibeleko kunokufunyanwa ngamanqaku omzimba ngesimo seentloko kunye nobuhlungu beentlungu, ukusilala, isisongulu, ukuhlanza, i-tinnitus, ukuphazamiseka kokubonakalayo, ukuphazamiseka kwezandla, ukuvakalelwa kwe "goose bumps" kwiminwe, izifo ze-larynx kunye neengxaki zengqondo.

Ngesi sifo se-thoracic, intlungu emva, isifuba (intercostal neuralgia), indawo yesimo senhliziyo, kunye nomsebenzi wezitho zangaphakathi-isibindi, isifo, isisu, intliziyo, njl njl. -nokuvela ngokuqinisekileyo. umzekelo, i-osteochondrosis, i-intercostal neuralgia kunye ne-spondylosis. Esi sifo siyisifo apho izicubu zethambo ze-vertebrae zikhula ngohlobo lweentsipho kunye neentshukumo. Olu kukhula lithetha ukuba umzimba uzama ngamandla ukususa ezinye zeemithwalo kwi-vertebrae, inkxaso yokongeza eyongezelelweyo.

Ngokuphathelele into efanayo into ephosakeleyo kwi-lumbar spine (lumbago, sciatica, sciatica, njl.), Uya "kuxelelwa" ngokunciphisa ukuhamba kunye nezidumbu ze-muscle periodic. Kuphela kwimvelaphi yabo, izifo ezahlukahlukeneyo zezitho zeplavic zikhula. Isiphumo esivame ukuqala kwe-pancreatitis.

UKUVALWA KWAMAZIKO EMFUNDO

Khawule uqhagamshelane nodokotela wakho ukuba:

♦ kukho intlungu kunye nobuchule obuphawulekayo xa ujika entanyeni, okanye kukho ukunciphisa ukuhamba kwindawo yomlomo wesibeleko;

♦ kukho uvakalelo lwe "goose bumps", iingqungquthela kwiingcebiso zeminwe yakho, rhoqo izandla zakho zikhula;

♦ Utywala lunobunzima bokujika kwentloko, kunye nokwenzeka kwengxolo ezindlebeni, iintloko, ukuphazamiseka kwezixhobo zembonakalo;

♦ Ngexesha elide, ufumana intlungu ebuhlungu kwindawo yentliziyo eyenzeka ngexesha lokukhawuleza okanye ukuphakamisa izisindo. Le meko ibaluleke ngakumbi ukuba oogqirha abafumananga utshintsho kwi-ECG;

♦ kaninzi ngaphandle kwe-backache.

UKUSUSWA NJENGOBA

Ewe, le ngcaciso echanekileyo yonyango. Akusiyo imfihlelo yokuba abaqashi bayo babeqhelekileyo be-bone-smelters, abangazange bazi ukuba luhlobo luni "lwendlela" ababejongene nayo. Ngqongqo kwaye ngamanye amaxesha ingozi kwindlela yokuphila yamaninzi amaninzi amacandelo obugcisa aqhutywe apho. Ngulo msipha ochaphazelekayo ngokukodwa. Emva kwakho konke, unyango lwakhe olungenayo luyakwazi ukukhokelela ekukhubazekeni.

I-vertebrologists zanamhlanje zinemifanekiso ye-X-ray, i-imagin magnetic imagon and ultrasound. Kwaye le mihla bayakhetha iindlela ezintle zokusebenzisa. Umsebenzi oyintloko wale ndlela iwukuba ukhulule izihlunu ezinokuxutywa nge-massage, kunye nokususa ukuvuvukala. Ngoko ke, ngale ndlela, umgudu uphezulu.

Iiseshoni zonyango, njengendlela yokubonisa unyango lwezonyango, yinto engcono kakhulu eyenziwa yonke imihla, kodwa ngekhefu enye okanye ezimbini iintsuku. Ngoko izihlunu kunye nemigulane ibuyiselwa ngokugqithiseleyo nangokucokisekileyo.

Ukuba emva kweseshoni bekukho intlungu ye-muscle emgodini nasemva, ngokuxhomekeke kwongenelo olululo - akufanele ukhathazeke. Ukuba ukungenelela kwenziwe ngokuchanekileyo - kuhambelana nolunye uhlobo lokuqeqeshwa kwemigudu kunye nemisipha evinjiweyo. Kulo xesha basebenza nzima kwaye yingako kukho iintlungu ngenxa yokuqeqesha. Impembelelo engafanelekanga iyenzeka nalawo maqela emisipha esoloko ephazamiseka ngenxa yesifo. Ngexesha elifanayo, iimvakalelo zifana nokuguqulwa kwengalo okanye umlenze, obangelwa kukungabonakali okanye ukungahambi kakuhle.

Inkqubo yokonyango kwimeko nganye, ngokuqinisekileyo, iya kuba yedwa. Esinye isigulane sinokufumana uncedo kwiseseshoni enye, enye iya kuyidinga, umzekelo, iikhosi enye yeeveki, kwaye isithathu iya kunikwa inkqubo yezempilo eyenzelwe iintsuku ezingama-20.

Oogqirha babukela indlela umzimba obuyisela ngayo ngexesha lokonyango, kwaye xa kuyimfuneko, dibana nezindlela ezongezelelweyo - ukuxilisa, i-physiotherapy, unyango lweziyobisi, utywala. Kukho neemeko ezikhethekileyo apho kufuneka usebenzise khona ukululaza umlenze. Kwaye ukususwa kweentlungu ezibuhlungu kukukhusela.

Ekupheleni kwekhosi yonyango, kufuneka uqaphele. Akuvumelekile ukuphakamisa izisindo, ngakumbi kwi-"body forward" isikhundla. Ukuthintela ukufuduka kwe-vertebrae kunye nokuqhaqhazela kunye nezidumbu ze-muscle, kufuneka uphephe iiprojekti kunye ne-hypothermia.

Ndiza kufuneka ndihlehlise ukwenza imidlalo kuze kube yile fomu ibuyiselwe ngokupheleleyo. Ngokukodwa kukuxhalabisa ngeentlobo zemidlalo apho kuyimfuneko ukuxhoma kunye nokunyanyiswa kwemithwalo. Oku kubaluleke ngokukodwa i-aerobics kunye nokubunjwa. Kukulungele ukuthatha indawo yabo ngonyango, ukubhukuda, i-yoga okanye i-pilates.

KWELWIMI LWENKQUBO

Kuye kuthi ulwimi lwethu "luthetha" kunye noogqirha lwethu ulwimi, ukuze sixelele malunga nezifo eziwunqobile umzimba. Unayo "amagama" athile ngomlenze.

Kwaye konke kuba kubonakalisa utshintsho oluninzi olwenzeka emzimbeni womntu. Kwaye ixesha elide ngaphambi kokuba iimpawu zeklinikhi zivele.

Ngokweengcali zangaphandle, kwanele ukujonga kwiphondo, elihamba phakathi kolwimi lwesigulane, ukufunda ngeemeko zomgudu wakhe. Kwimeko apho ikhefu le-fold fold itholakala kwinqanaba lolwimi, i-osteochondrosis yomlomo. Kodwa ukuba ukuphambuka okunjalo kubonwa phakathi-oku kungumqondiso malunga neziphazamiso kwiSebe le-thoracic. Ukuphambuka komgca ofanayo ukusuka kwi "khosi" ngqo kwiingcambu zolwimi kubonisa ukungaqhelekanga okubuhlungu kwindawo eselungileyo.