Nika i- "corset"
Izithambeka phambili zibonakalisa umsebenzi we-yoga (inxalenye ye-Surya Namaskar ekhutshisayo), i-gym, aerobics. Umbono wo bungcali. Kwindoda eneminyaka engama-50 ubudala engabandakanyekanga kwimidlalo, imisipha yangasemva eyenza i-corset yangokwemvelo yomgudu sele isetyenziswe. Ukuba uqala ukwenza imithambeka ngomthamo omkhulu, ngeesisindo okanye phantsi kakhulu (ezama ukufikelela kwisantya ngezandla zakhe), ngoko ngezinga eliphezulu lokufumana i-disnibrated disvertebral disc nge-jamming ye root root. Ukuziqhelanisa umzimba wakho kumathambeka kufuneka ube ngokuthe gqolo. Kwaye kungcono ukuba ungaqali nabo kuzo zonke, kodwa ngokuqiniswa kweemisipha zangemva. "Plow", "Birch", "Ibhuloho kumahlombe" - ukusebenzisa i-yoga, nayo ifakwe kwi-pilates gymnastics. "I-Birch" yilapho thina, silele emhlane wethu, siphakamise imilenze yethu phezulu, siphula emacaleni esezantsi size sizincede ngezandla ngaphantsi kwesinqe. Xa sinciphisa imilenze yintloko - oku sele "iLimi". Ewe, "iBridge" wonke umntu uyazi esikolweni. Ukuzivocavoca akubi, ziyakwazi ukuphucula ukuhamba kwebhande elisezantsi, umlomo wesibeleko kunye ne-lumbar spine. Nangona kunjalo, imeko ifana nabo: ukuba umntu akasebenzi, ukuba i-muscular back corset i-atrophied kwaye ikhona into ebalulekileyo, kwaye abantu abagqithiseleyo kubakho njalo, ngoko kulula kakhulu ukucima i-disnibral disc.
Ukunene kunye nekhohlo
Imithambeka emacaleni ifana ne yoga (umzekelo, "i-posture yekona yangasemva"), zidla ngokuphindaphindiweyo njengezandla zozinqeni. Umbono wo bungcali. Intshukumo engavumelekanga yinto apho iinyawo zisezantsi, kwaye umzimba uhambela ecaleni, ukuguqa okanye ukujika. Ukuhlanganiswa kwamadolo ekuphikeleni kwinqanaba ngokwemvelo alingabalwa, umsebenzi walo ukugoba nokuguquka kwelinye indiza. Kwaye kulo mzobo kukho uhlaziyo oluphezulu lwe-meniscus, oluphakathi kwethambo phakathi kwamathambo emadolweni. Kwaye ukuba kukho utshintsho kulo, kwaye abantu abanobunzima oku kwenzeka rhoqo rhoqo, ngoko baqhekeza i-meniscus xa benza inxaxheba engavumelekanga yokubambisana. Ukuguqula umzimba emacaleni - enye indlela yokufezekisa inqeni elincinci. Umbono wo bungcali. Umgudu weentonga ukusuka kwicala ukuya kwicala kwaye ngokubanzi "ukunyakaza" ukunyuka ngokwemvelo akujoliswanga, ngokukodwa ngeesisindo. Ukuba wenza uguquko olunjalo nge-amplitude enkulu kunye nexesha elide, linokukhupha inkqubo yokuvuvukala kwiincinci ezincinci zomqolo wamagxa. Ngexesha elifanayo, ukuba i-amplitude encinci kwaye ininzi imphindaphinda, umsebenzi uvumeleke ngokupheleleyo.
Sezantsi
Izikwere ezihlukeneyo kunye nemiphunga yindlela efanelekileyo yokufikelela kwimeko yomlenze kunye namathambo. Ezi zifundo zibandakanya phantse zonke iingxaki. Umbono wo bungcali. Umthwalo onamandla emadolweni, emagxeni nasezintanjeni. Oko kukuthi, zona kanye ezisele zikhululiwe ngabantu abanamafutha. Into eyingozi kakhulu kukunyuka kakhulu, ukwenzela ukuba iingqungquthela kulezi zihlanganiso zibe zibukhali. Oku kubangela ukuxhatshazwa kwimizila kunye neengcambu zegxina, kunye ngokugqithiseleyo kwiimpondo ze-meniscus (iyanqabisa ikota emadolweni, i-femisur isomelele ngakumbi kwi-meniscus). I-graft ye-ankle iyakwenzeka kwakhona, kwaye ukuvuvukala kumxube we-hip kungaqala ngokugqithisa. Izigqeba kunye nemiphunga yimizimba ephumelelayo kakhulu, kodwa kufuneka uyenze ngokucophelela, ngokuthe ngcembe kwaye phantsi kolawulo lomqeqeshi onolwazi oza kubeka iliso ukhuseleko lokusebenza. Isinyathelo-yesikhokelo - intshontsho engatshintshiyo yeqela le-aerobics kunye namandla okusebenzisa. Isinyathelo-yesikhokelo isinyathelo, ukuhamba kwizitepsi ngumthwalo emagqeni nasemadolweni. Indoda epheleleyo kwaye ke iyalithwala, kwaye ucinge ukuba kuya kuthatha ixesha elingakanani ukuthatha izitebhisi ngexesha le-aerobics? Akumangalisi ukuba amajoyina asabela njani kwinkqubo yokuvuvukala. Kwaye nenye into ofuna ukuyifumana. Ukuzinza kumxolo kuxhaswe ngumsizi we-quadriceps wethanga (quadriceps). Enye yemisipha emikhulu yomzimba wethu, ephakathi kwendawo yangaphambili yentambo. Ngomntu ohlala emntwini, uphuhliswa kakhulu, kunokuba inja emlonyeni, kukho ezininzi izicubu ze-adipose xa i-quadriceps ingaqulunqwa, kwaye yonke imithwalo iya kwi-femour, eyandisa ingozi yokulimala kunye nosuqulelo lwezonyango kumathambo kunye namalungu. Amadolo afanelekileyo - imfuno enyanzelekileyo kwi-yoga, kunye nemithambeka, ukululaza imilenze ngexesha uhleli kunye nokuma. Amadolo angagqibekanga awayiyo imeko yomzimba. Ubomi obuqhelekileyo, umntu akawamukeli oku. Nangona uhlala kunye nemilenze yakho eluliwe, amadolo akho aphelile. Kwaye abantu abagciniweyo, ngokusemthethweni, sele benesifo se-osteoarthritis samalungu amadolo. Kwaye ukulungiswa kwamadolo okungaqhelekanga kunokukhokelela ekuqhubekeni kwe-osteoarthritis, ukugqithwa kwe-meniscus okanye ukukrazula i-tendon (ayiyi kuphila kwi-device yesigament). Kodwa ukuba wenza ulwabilo oluphantsi kakhulu, ngokuthe ngcembe, luya kuphucula i-microcirculation kwi-joints.
Uxolo, khula!
Ingqungquthela yonke le ngcaciso, akunjalo? Kodwa masiphathe into esiyifunayo ngaphandle kokukhathazeka. Zonke ezi zinto zikhankanywe ngasentla akufanele zithintele kuzo zonke, zinokukwenziwa, kodwa kuphela xa umntu sele ekulungele umthwalo onjalo. Ukuba ungumqali, kwaye ungakhange ufundiswe, umsebenzi wakho oyintloko kukunyamekela amajoyina, kwaye ukwenza oku, kuqinisa imisipha. Ngako-ke, kungcono ukuqala abantu abagciniweyo ngokuzivocavoca emanzini, kunye "nokuphuma emhlabathini owomileyo", ukukhetha imithwalo ebandakanya amaqela ahlukeneyo omzimba kwaye aziswa ngokuthe ngcembe. Ngokufanelekileyo, ufuna umqeqeshi onolwazi owaziyo iimpawu zesistim se-musculoskeletal yabantu abanomthwalo omkhulu. Ukuba uyenza ngokwakho, kulungile ukuza kuqala ugqirha wamazinyo uze ubuze: "Yintoni endiyenzayo kwaye enokwenziwe kwindlu egqibeleleyo?" Ukuba le nto ayifumaneki, kufuneka ukhethe ezo zenzo apho ukunyakaza kudibeneyo kunikwa ngokukhululekile. Ukuba uziva ungeyonto, ukuba unyanzelekile "cinezela" ukudibanisa kwisimo esincinci okanye umqeqeshi ufuna, musa ukwenza.