Nge-osteochondrosis, kufuneka wenze imisebenzi yokuzilolonga imihla ngemihla. Olu bunzima luqukethe ukulandelelana okuqhubekayo, banokukwenza bobabini ngabantwana ukukhusela, kunye nabantu abadala.
I-Gymnastics ye-osteochondrosis
Ukuzivocavoca
Sithobela iintloko zethu phambili, ngexesha elifanayo sisicinezela iminwe yezandla zethu ebunzini. Okokuqala, cindezela iminwe yakho ngasemva kwekhanda lakho, ngoko kwi tempile elungileyo nelisekhohlo. Intloko kufuneka ixhathise ukuhlaselwa kwezandla, kwaye izandla ziyaxinzelela uxinzelelo lwentloko. Ngentshukumo nganye sichitha imizuzwana eyi-10.
Imijikelo yeminwe emi-4 ifakwe ngokubhekelana nomnye ebunzini, ngokuchukumisa ngobumnene isundu phezu kwesikhumba kwaye ululula i-25 imizuzwana ngokuhamba kakuhle. Ukwelula oku kwenziwa kwithempelini kwindlela ehambayo kunye nesikhokelo eside, kwaye emva kwendlebe. Tyalela indlebe kuyo yonke indawo, ngakumbi i-lobe. Ngalo msebenzi, silawula ukujikeleza kwegazi kule mimandla enezinto ezininzi eziphilayo.
Lo msebenzi uphucula isondlo seengqondo, kuphuculwe ukuhamba kwegazi kwiimvini ezixhamlayo. Sihlala phantsi, ngokukhawuleza. Cinezela iqhosha kwaye uphindele ngesandla sakho. Siya kuguqula iintloko zethu kuncinane nakwesobunxele. Kule ndawo, siza kugcina umzuzu. Abantwana ngokwaneleyo imizuzwana 10.
Lo msebenzi ungalungisa umsebenzi we-plexus yomlomo wesifo. Sihlala phantsi, umqolo uphendule. Siyaphonsa intloko yethu phambili, zama ukuchukumisa isikhumba sethu esifubeni. Beka iminwe eboyiweyo ngasemva kwentloko, cinezela phambili kwaye phambili, phawula emva kwentloko. Kule ndawo, sihlala ngomzuzu. Imizuzu elishumi elinesibini emva koko siya kuphinda.
Siphakamisa amanxeba phezulu, sizama ukuyibeka ezindlebeni, ngoko siyanciphisa. Ngejubane elikhawulezayo, yenza umsebenzo weemizuzwana ezili-15. Emva koko, enye yokuqala iphambuke kwelinye icala ngasekunene, ngoko ngenye indlela. Siza kusebenzisa iintendelezo zomlomo wesibeletho.
Unyango olunzima lweembonakalo ze-osteochondrosis kwizithethe zonyango lunikezelwa kwindawo ephambili. Kwaye ukuthintela ukukhushulwa kwesi sifo, ngenjongo yokukhusela, ukusebenzisa unyango ludlala indima enkulu. Ukuphucula i-metabolism of tiscues, ukungena kunye nokuphuma kwegazi, kunempembelelo yecala kwi-psyche yesigulane, kunciphisa uxinzelelo lwe-muscle, kunciphisa umthwalo kwiidiski ze-intervertebral ezichaphazelekayo.
Wonke umntu unokukhetha icebo lakhe lokuzilolonga, amava akhe, umqeqeshi wokuqeqesha ngokomzimba unokunceda. Kufuneka uqale ngoqeqesho lwama-4, okwenziwa ngamahlanu. Yenza njalo, ukwandisa inani lamaxesha onke.
Kubalulekile ukwazi ukuba ukuba kukho intlungu, yile ngumqondiso wengozi, efuna ukuba uqaphele. Kubalulekile ukuphepha izithuba okanye ukunyakaza komzimba obangela intlungu.
Unokunikela ngeendlela ezimbalwa, zilula kwaye zisebenza kakuhle.
Ukuzivocavoca umlenze wesibeleko
Isikhundla sokuqala: siya kuvuka okanye sihlale phantsi, ngezandla siya kunciphisa kwisiqu. Jikela iintloko zethu ngakwesokudla, ke ukuya kwesobunxele. Siphinda izikhathi ezili-10.
Isikhundla sokuqala: sihlala okanye simi, sibeke intendeni ebunzini. Siyaphonsa phambili intloko kwaye sixinzelele intendeni ebunzini, ukulwa nokuhamba kwentloko imizuzwana eyi-10. Siya kuphumla siphinde siphindwe izikhathi ezili-10.
Musa ukwenza intloko yejikelezo yetshula, kuba inika umthwalo omkhulu kumkhuhlane wesibeletho. Kwaye ukuba kule yesebe kukho i-osteochondrosis, intlungu kunye nexesha loxinzelelo lunokuthi lide.
Sihlala esihlalweni esingenazo iimbombo ezibukhali kunye nomqolo onamandla. Beka izandla zethu ngasemva kwentloko kwaye uguqe ukuze umgudu uxinzelele kumqolo ongasentla wesihlalo kunye nomlenze we-thoracic. Siza kuguqa, size sithembe phambili. Siphefumula xa siguqa, siphumelela njengoko sithembela phambili. Siza kuphinda amaxesha amane.
Salala ngasemva phantsi, ngaphantsi komqolo sibeka i-roller kwingingqi ye-thoracic yomgudu. Kufuneka lube lukhuni, ngobunzima be-10 cm, umzekelo, ithawula ihlanganiswe ngepiniki. Beka izandla zethu emva kwentloko, silala phantsi kwisitya. Masiphononise, ke siphakamise inxalenye ephezulu ye-trunk. Siphindela siphinde siphakamise, sikhulise inxalenye esemzimbeni kwaye siphumelele. Phinda amaxesha amane.