Yintoni ebangela intlungu?
Abantu abangaphezu kwama-60% abantu banenkxalabo malunga nentlungu. Nangona useneminyaka emncinci, kucetyiswa ukuba ufake imilenze yomgudu kwiinkqubo zakho zemihla ngemihla.
Ukubonakala kwentlungu kuhambelana nokuphila kwindlela yokuphila. Zonke ezi zikhokelela ekunciphiseni kwimisebenzi yezihlunu ezixhasa umlenze kwindawo efanelekileyo. Oku kubandakanya ukuhla kweenkqubo kunye nephulo lokujikeleza kwegazi kwindawo yangasemva. Iifomentshe kunye neentsimbi ezinama-atrophies azikwazi ukuxhasa isiqulatho somkhuhlane, okubangelwa intlungu emva nasemva kokupheliswa kweentlungu.
Indlela yokudala isetyenzisiwe sentshukumo?
Ukubhala ngokufanelekileyo isethi yemizimba yomgudu, kufuneka ufike kumntu ngamnye ngamnye. Kubalulekile ukuqwalasela imeko yembuyiselo kunye nemisipha yomntu othile, kunye nenqanaba lokulungiselela kwakhe. Ukuzivocavoca umgudu, umntu akufanele abe neentlungu ezibuhlungu. Ukuba intlungu ayidluli, ngoko sele ufumene ngokungekhoyo ukuzivocavoca, okanye ukwenze ngokungalunganga.
Ubunzima bokuzilolonga luyilwe ngendlela enjengokuqala ukuqinisa imisipha ejongene nesimo esifanelekileyo somgudu, kwaye emva koko uye kwiivivinywa ezinokunyusa ukuhamba kwamalungu akho.
Izivivinyo ezinzima zomgudu
Isethi yokuzilolonga emhlane kufuneka yenziwe ngumzimba we-physiotherapist. Uya kuncoma ukuba wenze isethi yemisebenzi eyahlukeneyo, ucinge ngeengxaki ezinzulu ngomlenze wakho. Ungaqalisi ukuzivocavoca ngokwakho. Ngaphambi kokuba uqale uqeqesho, qiniseka ukuba udibane nogqirha wakho, mhlawumbi ezinye izenzo zokubuyela emva kwakho aziyi kufuneka, okanye kufuneka unciphise umthwalo emgodini.
Qalisa isetyenzisiwe sokuzilungiselela umgudu ngokufudumala. Ikuvumela ukufudumala iimisipha zangemva kwaye unike ukwanda okwenyuka komthwalo kwisigxina. Isinyathelo esilandelayo kukuqinisa umnqwanqwa, kwaye wenze uqeqesho olululayo. Zonke izinto ezifunekayo kufuneka zenziwe ngokufanelekileyo, musa ukwenza i-jerks ebukhali. Iimvavanyo zokusula umlenze kufuneka zibe ngumda wokuhamba kwamalungu.
Ukuqwalasela ukuhamba komgudu, kufuneka uqhube ukuzisebenzisa ukuphucula ukuhamba. Ezi zinto ziqinisa imisipha exhasa umva kwindawo efanelekileyo. Ngaloo ndlela, i-posture echanekileyo nenhle iveliswa, eyenza kube lula ukubukeka kumhle kwaye kukhangele nawuphi na ubudala.
Umphumo wokuzivocavoca emgodini
Zama ukunikela yonke imihla ngemizuzu eyi-10-15 yokuzivocavoca. Ukuba uhlala uyenza le mizobo, izibilini zokupheliswa kweentliziyo ziyasuswa, imisipha yomgudu iyomelezwa, ukunyanzeliswa kwayo kuyenyuka, intlungu emhlane iyahamba, kunye nokuhamba kwaye kulula ukubonakala.
Ngenxa yokusebenza ngokuqhelekileyo kwegigaments and muscles, iinkqubo zokuxilonga kunye nokukhula kwezicubu zomzimba kunye neethambo emgodini zikhawuleza, ukujikelezwa kwegazi kusebenza.
Ngaphambi kokuba wenze ukuzilolonga, kufuneka uqaphele iimeko apho kufuneka uqaphele khona.
Xa andinakuyenza loo mvavanyo? - Emva koxinzelelo, qhagamshelana nogqirha.
- Ukuba intlungu yangemuva iqinisa ngexesha lokusetyenziswa, kufuneka uhambe ngokukhawuleza kwaye ubonane nodokotela wakho.
Ukuzivocavoca emva
Ukulungiswa kwesikhumba
1 . Ukuzivocavoca kwenziwa kwinqanaba elithile okanye kumat. Uxoxe emhlane wakho, izandla zolulele emacaleni. Gxotha amadolo akho esifubeni uze ugcine eli sikhundla ixesha elithile ukuze welula umqolo wakho osezantsi. Emva koko ujikeleze ngamabini emacaleni, siphendule intloko. Amagxa awaxhaswanga kwinkxaso. Phinda usebenzise 4 okanye amahlanu.
2. Isikhundla sokuqala sifana nokusebenza kwangaphambili. Siza kulula umlenze omnye, omnye ugobe emadolweni. Siza kubamba ngeenyawo ngamadolo omlenze ochanekileyo. Siya kuguqa idolo eligobileyo ngaphandle, kwaye sijika intloko kwindlela eyahlukileyo, ngaphandle kokuphakamisa amahlombe ethu. Ukulungiswa kwesithuba semigqa engama-20. Siza kwenza umsebenzi olwahlukileyo kunye nokuphindaphinda ama-4 okanye amahlanu.
3. Umsebenzi wokuqala ufana. Ukusuka kwesi sikhundla siya kudonsa ngamadolo phezulu, musa ukukrazula iinyawo ukusuka kwinkxaso. Khangela kancane ngamadolo ngecala elinye okanye enye, ngelixa siphendulela intloko kwindlela eyahlukileyo. Lo msebenzi uqhathanisa umgudu. Musa ukuyeka. Senza izilwanyana ezili-10 kwicala ngalinye.
Ukulungelelanisa emva nasentla
Isikhundla sokuqala sabizwa ngokuthi "i-cat back". Siguqa, siya kuzincika ezandleni zethu, amadolo ethu ahlukeneyo. Siza kuguqa intloko phantsi, siya kutsala kwisisu size sidibanise umqolo wethu. Emva koko pha kamisa intloko uze uyijike phantsi. Akufuneki ukugoba kakhulu kwi-back back. Siza kuphinda amaxesha amahlanu.
Jongene ngokubanzi
Isikhundla sokuqala se "ikati yangemuva," siza kudonsa idolo esixubeni size sizame ukuguqa ngamadolo ebunzini, uze ulungele lo mlenze. Siyigcina ifana nomgangatho, ungayiphakamisi okanye uyinciphise. Masibuyele kwindawo yokuqala. Masiphindwe ngokukhawuleza amaxesha amahlanu. Ngethuba lokuphindaphinda kokugqibela, kunye nomlenze ochanekileyo, sidonsa phambili ngengalo eyahlukeneyo ngeminwe evuliwe. Linger kule ndawo iminyaka emi-5. Phinda uqhube umzimba ngokubanzi. Oku kuncedisa ukuhanjiswa okuchanekileyo kwetoni ye-muscle kunye nokuqinisa imisipha yomva.
Ukomeleza umgcini wesisu
Xa kukho intlungu kwi-back back, kufuneka uhlawule ngokukodwa iingcambu zesisu. Xa ushicilelo lwesisu olubuthakathaka, isisu siyaphuma kwaye umgudu uya phambili. Sincoma ukuqeqeshwa okulula.
1. Silala phantsi, ngasemva, ukugoba imilenze emadolweni, kunye neenyawo ezimileyo ububanzi bamagxa. Beka izandla zakho emva kwentloko yakho, iindlovu zakho zixoki. Siza kucinezela i-pelvis phantsi, i-inhale, ngoko ngexesha lokuphumla kwamanzi liphakamisa isifuba. Musa ukugoba kakhulu. Konke kuya kuxhomekeka kumandla akho, xa uvakalelwa ukuthuthumela kwemizimba, kufuneka ume.
2. Ulale emhlane wakho, bhonqa amadolo, ubeke iinyawo zakho phantsi. Beka izandla zakho emva kwentloko yakho, thintela iingqungquthela phantsi. Bhoxisa, udonse idolo elinye elingaphandle, kunye nelinye ilanga elilele phantsi. Gxininisa idolo eligobileyo, ungachukumisi inyawo lomgangatho, ngexesha elifanayo udonsa elinye idolo kwi-elbow. Ukuzivocavoca kufana nokukhwela ibhayisekile, kuphela ngaphandle kweesetyhula.
Unakekele umva wakho
Ukunciphisa umthwalo emva, ukuhamba ngokusuka kwindawo yokulala ukuya kwindawo emele. Ngaphambi kokuba siphume ebhedeni, sijika kwicala lethu, sihlala phantsi, siya kuxhomekeka emadolweni elinye, ngoko siya kuhamba ngokuthe tye.
Musa ukuyidlula.
Ukongeza kwindlela yokuzivocavoca rhoqo, kufuneka ube yimilo, ujonge umsebenzi womzimba wonke kwaye ugcine amandla kunye nokunyamezela okufunekayo.
Ukuvavanya isimo sakho somzimba, phendula umbuzo othi: "Ngaba uyaphumelela" ekupheleni kosuku? Ukuba uphendule ewe, kufuneka uguqule indlela ophila kuyo. Kwaye oku kufuneka:
- Yeka ukutshaya.
- Yiya ekudleni okudibeneyo, okugqibeleleyo, okufuneka kufake konke ukutya.
- Funda ukunqoba uxinzelelo.
- Misela ukusetyenziswa kotywala.
Ngokumalunga nomva kufuneka uqaphele kwangaphambili
Kungcono ukuba ungalindelanga de intlungu ibonakale emva kwakho. Ukuba umva usuke udiniwe, kufuneka wenze imisebenzi elula. Kufuneka uyenze rhoqo, ngoko awuyi kuwela kwinani labantu abahluphekayo ngenxa yentlungu, kunye ne-60% yabemi.
Ukuzivocavoca okunjalo kunceda ukubuyisela amandla okusebenza. Zingenziwa ngexesha lokuhamba ngeemoto, ngexesha lokuphumula emsebenzini, kwi-cottage yakho yasehlobo. Ukuhamba kufuneka kwenziwe ngokukhawuleza nangokucokisekileyo, ukuphepha amagxobhozo aqinileyo kunye neepasi.
E ntanyeni
Masihlale phantsi, umgca wesikhumba kufuneka ufanane nomgangatho. Siphendulela iintloko zethu kwaye sijonge phezu kwamagxa ethu okunene. Emva koko, ngasekhohlo. Masibuyele umsebenzi. Emva koko sinciphisa intloko phantsi, yiphakamise, kwakhona kwakhona kwaye phezulu. Emva koko, xa ikhanda linyanzeliswe kwicala, masikuthintele indlebe kwelinye icala, enye enye. Masibuyele umsebenzi.
Ngaphakathi kwinqanaba eliphakathi
1. Isikhundla sokuqala: siya kuvuka, siya kuqinisa isisu, imilenze ibe bubanzi bamagxa. Sifaka iingalo zethu kwiindawo eziphantsi kwamagxa, kwaye sizithabathe ngokucophelela. Kwinqanaba elidlulileyo, isifuba siya kulungiswa yi "vili ". Masibuyele umsebenzi.
2. Izandla zigoba kwiindawo eziphantsi kwamagxa. Phenduka ngenyameko ngasekunene, buyela emuva kwindawo yokuqala. Bukela ngobunene ngakwesobunxele, kwaye uthathe isikhundla sokuqala. Masibuyele umsebenzi.
3. Phakamisa izandla kwisilonge, iminwe iqonde. Okokuqala siza kuthulula phezulu ngesinye isandla, omnye ke, njengokungathi sizama ukuyichukumisa. Siphinda izikhathi ezili-10.
Kwisinqe
Sukuma, iinyawo zeenyawo zihluke ngokubanzi, izandla ezinqeni. Beka izithupha zakho kwicala lomgca. Buyela ngokukhawuleza umva wakho "kude kube yinto eya kuhamba ngayo," ukuxinezela ngezithupha zakho. Masibuyele umsebenzi.
Iingcebiso zomfazi wendlu
Isizathu sentlungu emva kokuyenza imisebenzi yasekhaya:
- Musa ukuchitha ixesha elide usula amaplanga. Yenza enye inxalenye yalo msebenzi ngexesha.
- Ungazami ukuhambisa ifenitshala enzima yedwa.
- Gweba umbhede, uguqe okanye uguqe.
- Ukusebenzisa i-vacuum cleaner okanye i-mop, musa ukuvila ukuya kwindawo elungileyo, ukuze ungadlulanga kude, ukuguqa ngamadolo, wenze ukuhamba okufutshane.
- Ukuba ufuna ukuma ixesha elide, faka inyawo elinye liphezulu kunomnye. Khumbula indlela yokuphakamisa iisisindo ngokufanelekileyo, hlala kwaye ume.
Ngoku siyazi ukuba yiyiphi into ekufuneka iyenze ukuze kuphelelwe intlungu, kodwa akudingeki ukuba uyenze, ukulwa nentlungu. Musa ukugijima kwesi sifo, rhoqo ubukele impilo yakho. Ngokuqhelekileyo ubone ugqirha, nguye kuphela oya kukwazi ukuncomela kuwe okokusebenza okufuneka kwenziwe ukwenzela ukuba umva ungenzi buhlungu. Buza udokotela ngaphambi kokuba uqale ukuzivocavoca. Kwaye oku kusebenza kubantu baluphi na ubudala. Ngenxa yokuzivocavoca okunjalo, izihlunu eziphuhlisiweyo ziya kunceda ukugcina umgudu kwindawo efanelekileyo kwaye kunciphise kakhulu impembelelo engalunganga yokunyamezela kwimihla ngemihla.