Impilo yethu incike kakhulu kwimeko yomgudu. Yaye imeko yomgudu ixhomekeke kwimisipha yomva nesisu. Ukuba iimisipha zibuthathaka, ngoko phantsi kobunzima bomgudu kunokususa. Ngakolunye uhlangothi, iimfele eziseleyo kunye ne-press zigcina umgudu kwindawo echanekileyo nangaphantsi kwemithwalo enzima.
Imisipha yangemuva, ehambelana ngokulinganayo kumacala omabili omgudu, inikezela ukuguquguquka nokuhamba. Yaye sivumele ukuba sigcine indawo efanelekileyo yomzimba. Cinga ukuba yintoni ebeka umlenze wakho onempilo, ukhuselo olusempilweni kunye unyango lwezigulane. Umthunzi wenza imisebenzi yayo ukuba izihlunu zisebenza kakuhle. Ukuxhatshazwa kwemisipha ephindaphindiweyo, intlungu emva kunye nokubuthathaka kwamanye emathunjini esiswini kuya kubeka indawo engafanelekanga ye-vertebrae. Kwaye oku kungakhokelela kumonakalo omkhulu kumgudu.
Ukulawula ubunzima bakho
I-kilogram nganye yesisindo sokuthi u "nakushivaete, lo ngumthwalo owongezelelweyo womgudu. Nangona amafutha amaninzi adluliselwa ngokusemthethweni kuwo wonke umzimba, usasaza i-vertebrae kunye ne-intervertebral discs. Oku kukhokelela kwiingubo ezinqabileyo zesifo se-cartilage, ukuquba kweentsimbi kunye nokuguquka. Eyona yingozi kakhulu imeko apho amaninzi eeseli ezinamafutha aqokelela esiswini. Ukukhuluphala kwamathumbu kuninzi kakhulu ukuthwala umlenze womlenze (isisu sithatha umgca phambili). Ukugqithisela ngokuqhelekileyo kukhokelela ekuphumuleni kwezisu zomzimba. Imisipha ebuthakathaka yenkxalabo ikhulisa ukungazinzi kwamathambo kwaye ngenxa yoko i-curving of the spine inokwenzeka. Ngoko ke, umlinganiselo osebenzayo wokuthintela abantu abanempilo abaneengxaki ngomgudu nokuphatha izigulana kukulawula ubunzima bawo.
Ukuzilolonga kwimidlalo
Ukungabikho kokunyakaza kunempembelelo embi kwintsipho. Indlela yokuphila ehlala ngokwexesha elidlulileyo yenza ukuba kubekho ukungaboni ngaso sonke isikhathi kwi-vertebrae kunye ne-disvertebral discs. Oku kuthetha ukuba izicubu zabo zithatha izondlo ezincinci ezifunekayo ukwenzela ukuba zibuye zifumaneke. Ukugqoka kwangaphambili kwesigxina kwenzeka. Ukunyuka okwaneleyo kunciphisa izihlunu zesisu, amahlombe nentamo. Balahlekelwa ukunyaniseka kwabo. Ngenxa yoko, abasayi kuzalisekisa indima yabo, oko kukuthi, ukuxhasa ngokusisigxina umlenze.
Indlela efanelekileyo yokuqinisa izihlunu kunye nokugcina imeko efanelekileyo yinto yokuzivocavoca. Ukuze ufumane umphumo oyifunayo, kufuneka uqeqeshe yonke imihla. Ngokukhethekileyo kabini ngosuku, kusasa nangokuhlwa. Ukongeza, kubalulekile ubuncinane usuku ukutshintsha imidlalo. Ukuqeqesha amaqela ahlukeneyo omzimba. Kodwa qaphela! Hayi konke ukunyakaza kuncedo kwisipili. Imidlalo engcono kakhulu ibhukuda (inketho efanelekileyo kakhulu), ukuhamba ngokukhawuleza, ukushushuluza kunye nokuhamba ngebhayisikili. Zama ukuphepha ukuzivocavoca ezinxulumene nokuxhuma. Xa ukufika, umthwalo wokutshatyalaliswa emgodini ukwandisa amaxesha amaninzi. Kwakhona okungafanelekanga ukuzivocavoca. Ukuzivocavoca okulula okuzifudumele. Nangona kunjalo, nangayiphi na imeko, ngokukodwa ukuba ufuna ukunyamekela nxaxheba nasiphi na isiluleko sezemidlalo, qhagamshelana nodokotela kunye nomqeqeshi kwiqela. Kufuneka uqiniseke ukuba ukwenza imidlalo akulimazi umgudu wakho, wenze zonke izinto ezilungileyo. Ukwenza ngaphandle kweengcebiso zeengcali ngokwakho, kunokuba ugcine umlenze wakho ophilileyo, uya kuzilimaza nje.
Ezemidlalo zingathatha indawo yokuhamba ngokukhawuleza. Kunikezelwa ukuba uza kwenza uhambo oluqhelekileyo rhoqo, kwimeko yezulu embi. Ubuncedo bokuhamba ngomoya omtsha (ngaphandle kokuba, ngokuqinisekileyo, awuhambi ngeendlela). Sebenzisa onke amathuba ukunyusa inani leekhilomitha ezihambayo. Esikhundleni sokuhamba nge-elevator ukuya kumgangatho wesibini okanye wesithathu, kungcono ukuba ungashenyuli okanye ukhuphuke izitebhisi. Ukunyuka ngokukhawuleza ukunyuka izitebhisi ngokuqeqesha imisipha.
Njalo zama ukuhamba ngqo
Ukulungiswa kwesithuba kunempembelelo entle kwimpilo yomgudu. Isikhundla esilungileyo somzimba sinikeza ukusasazwa kweengcinezelo kwi-vertebrae, ii-disvertebral discs kunye namalungu. Ukugqithiswa ngokugqithiseleyo ngokwexesha elide kwezi zinto zomgudu kungakhokelela kwiintlobo ezahlukeneyo zokusilela ezicutha ukuhamba kwethu kwaye zinokubangela iintlungu ezinzima. Ukunyameka okungahambiyo kuthathwa njengomthombo oqhelekileyo weentlungu. Enyanisweni, ukunyameka kwesithuba esingafanelekiyo kukukhokelela ekugqithiseni nasekugqithiseni imisipha kunye nemigaments exhasa umgudu.
Ngamanye amaxesha isisombululo see-curvature ezahlukeneyo zomgudu asinakuguqulwa ukuguqulwa kokutshintsha. Inkoliso yethu inxulumana nempilo yomgudu kuphela ngokuzenzekelayo kunye nokubuyela ngqo. Nangona kunjalo, oku kungomnye wezinto zayo. Kwakhona kubalulekile ukuba kuba ngumkhwa wokugcina rhoqo izihlunu zamathambo kunye nesisu ngesithoni. Banikela ngenkxaso ebalulekileyo yomgudu. Ingakumbi isisu sisilungile kunye nezibhokhwe ziba zibi, zibi kakhulu izihlunu zazo zenza umsebenzi wazo.
Qaphela ukuphakamisa izisindo
Eyona nto ingonakalisa kakhulu umgudu wokuphakamisa izisindo. Ngokuqhelekileyo, ukwenza imisebenzi yemihla ngemihla, asikwazi ukukhuphela ngokupheleleyo le nyathelo. Kodwa unganciphisa umphumo walo ongekho emthonjeni. Khawukhumbule imigaqo embalwa engundoqo. Ukukhupha izinto ezinzima ukusuka phantsi - zinyama xa ugcina umqolo ngqo. Zonke iintshukumo mazibe zihamba kakuhle. Akunjalo na unako ukuphakamisa izinto ezinzima ngokubuya kwaye ujikeleze imilenze! Ukuba uphakamisa ubunzima obuvela kumgangatho ngokubuya, uxinzelelo lomgudu luphindwe kabini! Ngenxa yoko, iigaments iyakwelula kwaye i diski zenzeke. Kwakhona awukwazi ukuphakamisa isisindo ngejelo. Esi sizathu esivakalayo sesithintelo esichukumisayo senkunkuma. Ukongezelela, xa uthengisa kwisitoreji, usasaze isisindo sakho ngezandla zombini.
Khetha izicathulo ezifanelekileyo
Abasetyhini bethu mhlawumbi bodwa eYurophu abanikela ngempilo ngomfanekiso okhangayo. Abasetyhini baseYurophu baye bafumanisa ukuba impilo yinto ekhangayo kakhulu yesini esilungileyo. Kule nkalo, izicathulo ze-ergonomic ezivela kwizinto ezinobungakanani bendalo ziye zawuthandwa kuwo wonke umhlaba. Kwaye akukho ndawo iindlovu eziphezulu! Izicathulo eziphezulu ezingalunganga zibangelwa ukufuduka kwazo zonke iinxalenye zesistim ye-musculoskeletal. Ekugqibeleni kukhokelela kwiingxaki ezibuhlungu ngomlenze kunye namalungu.
Xa ukhetha izicathulo, phawula ingqalelo kwedwa kunye nokuphakama kwezithende. Iingqimba mazibe zilula kwaye ziguquguquke. Ngaloo ndlela, nokuba uhamba ngokungahambisani nomhlaba awuchaphazeli umgudu. Izinto ezizinzileyo zodwa aziboneleli ukukhupha xa uhamba nge-asphalt kunye ne-slaving slab. Oku kudla ngokukhokelela ekugqithiseni ukuxhatshazwa kwemisipha. Abantu abaninzi baqhelana nale meko xa emva komsebenzi okanye ukuyothenga iinyawo zibuhlungu! Ukuphakama kwesithende akumele kudlule iisentimitha ezili-10 (4 intshi). Oku akuthethi ukuba ngokubanzi kufuneka ulahle izithende eziphezulu uze uhambe kuphela kwi-slippers. Musa nje ukugqoka izicathulo eziphezulu. Ukuyigcina kwiimeko ezizodwa.
Musa ukutshiza
Ngokukhawuleza xa uhlala phantsi, uxinzelelo lomkhuhlane luya kuma 150 kilogram! Njenga-weightlifter ephakamisa ibha ... Qhathanisa, kwindawo ephezulu kwi-back, ingcinezelo emgodini i-25 kilogram. Ngaba uziva umehluko? Ngokuqinisekileyo, akukho bani unokukukhubaza ukuba ungashiyi isihlalo sakho ozithandayo. Kodwa kufuneka sifunde ukuhlala ngokufanelekileyo. Ukuba uhlala kwindawo ehleliyo kwaye umva ugobile nge-arc, ngoko uxinzelelo lomgudu luya kuma 175 kilogram. Ukuqhuma okuqhubekayo, ukutshintsha i-posture kwelinye icala okanye enye indlela engafanelekanga ithintela kuphela i-vertebrae, kodwa kunye nezihlunu. Amanye amaqela e-muscle akhathele ukubeka umgudu ngesimo esingavamile, ukuguqula umlenze ophilileyo ube yingxaki.
Umgwebi weimeko ezingafanelekanga ngokuqhelekileyo ifenitshala. Ukulungisa ngokufanelekileyo indawo yokusebenzela. Qaphela indlela ohlala ngayo, ngakumbi xa uchitha ixesha elide kwidesksi yakho. Ukuphakama kwetafile kufuneka kube yinto enjalo ukuba akufanele ugobe ngexesha lomsebenzi. Ukuphakama kwesitulo kufanele kube ngokwaneleyo ukwenza iinyawo zakho zibe zikhululekile kumgangatho. Kwaye kwahlanganiswa i-hip kunye namadolo kwinqanaba lama-90 degrees. Umva wesihlalo (isihlalo, isihlalo saloo moto) kufuneka sibe ne-ledge kwinqanaba le-sacrum, kwaye ekuphakameni kwe-vertibrae ye-thoracic i-concave encinane. Ngokufanelekileyo, umva kufuneka uguqulwe phantsi kwinqanaba lika-5 degrees.
Ukuba usebenza kwikhompyutheni, iliso kufuneka libekwe ngokubhekiselele kubuso. Ukuba iliso lakho limele limele eceleni, umzekelo, ukuze ungaphazamisi ukunxibelelana nabathengi, ubuncinane kwiinyanga ezintathu, uyisusa kwikona enye yetafile kwenye. Uluhlu lwebhodi yebhodi kufuneka lube ngaphantsi kweelbow. Yilungiselele ukwenzela ukuba, ngelixa uthayipha, i-angle phakathi kwegxala kunye ne-forearm ingaphezulu kwama-degrees ayi-121. Ukuqwalaselwa kwezi parameters kuya kukukhusela kwiintlungu emagxeni nasemqaleni. Ukuba kunokwenzeka, zithenge idijithi ye mouse ye-helium. Oku kuya kuphephelela uxinzelelo kwi-nerve yokuphela kwesandla, esivame ukubangelwa yindawo yengalo ebusweni bomhlaba. Oku kunokukhokelela ekuthukutheleni kweentlungu kwaye kubangela intlungu kungekhona kwisandla, isundu, kodwa ingalo yonke.
Ubuthongo obuhle bubomeleza umlenze
Kulala, uchitha iiyure ezingama-8 ngosuku. Ngexesha lokulala, umgudu kufuneka ube kwindawo efanelekileyo, kwaye izihlunu - zikhululekile. Ukuba ibhedi olala ngalo ayilungelelwanga kakuhle, kunokubangela intlungu emva kwenzakalo. Into ebaluleke kakhulu i-mattress. Akufanele kube yincinci okanye ikhuni kakhulu. Isikhundla esilungileyo somgudu sinikwe ngamabhuleti okuthiwa ngama-orthopedic. Ziyabiza kakhulu kunezidalwa, kodwa impilo yethu ayigugu kakhulu! Xa ukhetha i-mattress, qaphela umgangatho kunye nedumela lomenzi.
Kwakhona, impilo yomgudu ixhomekeke kwisithuba sokulala ngexesha lokulala. Ingxaki enkulu yendalo iyaphupha ecaleni ngamadolo aguqe - ukuma kombindi. Umgudu awunakulwanga ngendalo ukulala emva. Ukuba sele usuqhelisile umkhwa onjalo kwaye awukwazi ukulala ngenye indlela, faka i-cushion encinci okanye umcamelo omncinane phantsi kwamadolo. Oku kuya kunciphisa uxinzelelo kumgudu. Into engeyona ingozi yiphupha kwisisu - ngakumbi kubasetyhini (ngenxa yeempawu "ezibalaseleyo" ze-anatomical). Oku kudla ngokubakho kuba yimbangela yempilo ebuthakathaka kusasa, kubangela "ukuqina" kwemizimba ye-occipital kunye nentlungu emva. Ngoko ke, le mkhwa kufuneka ikulwe ngomsindo!
Lungisa isihlalo emotweni
Nendawo yokuhlala ekhululekile kwisihlalo sakho esiyithandayo phambi kweTV inomthwalo omkhulu emgodini. Kwaye khawucinge ngolu hlobo luni lwe-vertebrae xa sisiqhuba ngeendlela zokuhamba ekhaya! Ngoko ke, nangona uchitha ixesha elincinane kwimoto, ihashe yakho yesinyithi ifaneleke ukulungiswa kwiimpawu zakho ze-anatomical. Qinisekisa ukuba ulungele ukuphakama kwesihlalo kunye nokuthambekela kwe-backrest. Kwaye ukuze amadolo akho aphephe, amaqhekeza ayekwe kwindawo ephantsi, kwaye akukho nto yaphazamisa ukufikelela kwivili. Kwimivenge yamagatya kunye neenyawo, kufuneka ufikelele ngokulula ngaphandle komzamo ongaphezulu. Ukuba isihlalo sokubuya asinayo ibhokhwe ehambelana nokuphakama kwe-lumbar spine, faka umlotha okanye ukhuphe isikhokelo esikhethekileyo.
Ukuphunyezwa kwezi ngcebiso ezilula kuya kukunceda uhlale unempilo emzimbeni, ukhuseleke kwimpilo kwaye uphathe izigulane. Yimpilo!