5 Maphunziro Otsatira Momwe Mungaphunzitsire Zochita Zomwe Mungachepetse Kupweteka ndi Kusweka

Kuchita Zochita Zolimbitsa Thupi

Makhalidwe - mawu omwe amayambitsa ntchito ndi mawu ake okha. Kodi mumadziwa kuti kukonza kuika patsogolo kumafuna luso?

Anthu ambiri amaganiza kuti kukhala ndi ubwino wabwino ndi nkhani yokhala molunjika ndikukweza mapewa awo akamakumbukira kuchita zimenezo. Mwamwayi, sizophweka.

Kupweteka kwa ululu wamtunduwu kumayambika chifukwa cha mphamvu-to-flexibility chiŵerengero pakati pa magulu otsutsana a minofu - ponseponse thupi lanu - zimakugwirirani. Powonjezerani izi, kuti m'mbali zonse za msana zimakhala zovuta kugwira ntchito, ndipo mungavomerezane ndi ine kuti kupeza bwino kumafunikira njira.

M'munsimu ndizofunikira pazomwe zikuchitika. Malingaliro omwe atchulidwa pano angakuthandizeni kukonza zanu ndi masewera olimbitsa thupi ndi maphunziro.

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Bweretsani Mutu Wanu Pamutu Wako ndi Mapepala

Kyphosis ndi nkhani yam'mbuyo yomwe maulendo anu akumbuyo apitirira. Kawirikawiri zimakhala chifukwa cha masewera a tsiku ndi tsiku monga kukhala pa kompyuta kwa maola 8 pa nthawi.

Anthu omwe ali ndi vutoli amakhala ndi vuto lina lotchedwa kutsogolo kwa mutu . Pamene kumbuyo kumbuyo, kumangotenga mutu kumapewa. (Pa malo oyenera, makutu ali ndi mapewa.) Kuti muwone zomwe ziri patsogolo panu, mutukulire mutu wanu kuti maso anu akwaniritsidwe. Ndizochita zowonongeka. Tonsefe timachita (ngati tili ndi kyphosis, ndiko). Zotsatira zake zingakhale zovuta komanso zofooka pamutu, ndi ululu.

Ngati izi zikumveka ngati chinachake chomwe mukufuna kukonza (kapena kupanikizana muphuphu) yesani ntchito ya pamutu kuti muthe kutsogolo kwa mutu.

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Gwiritsani Ntchito Mitsempha Yanu Yotsitsa Kumbuyo

Pamene minofu imakhala yolimba, yofooka, ndi / kapena yowongoka, imataya mphamvu zawo zogwira ntchito ndi minofu ina kuti zithandizire kumbuyo kwanu kumbuyo.

Mukakomoka kwa nthawi yayitali, minofu ya pec yomwe ili kutsogolo kwa chifuwa chanu imakhala yolimba kwambiri - izi ziyenera kukuthandizani msana wanu. Pa nthawi yomweyi, minofu ya kumbuyo imakhala yowonjezereka. Maphunziro omwe amachititsa minofu ya rhomboid kumbuyo ndikutambasula magulu a pec kutsogolo angakuthandizeni kuthana ndi izi. Kuphweka kokha ngati kukupiza mapewa anu pamodzi kungakhale ubwino wopita kumbuyo kumbuyo kovuta.

Pakati pa mizere yomweyi, apa pali zinthu zina zomwe mungachite kuti muzitha kusokoneza mitsempha yanu yam'mbuyo.

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Kusiyanitsa Nkhumba Zanu Kuchokera Pelvis Yanu

Anthu ambiri sazindikira izi, koma mukakhala ndi zovuta, nthitizi zimayamba kugwera pamwamba pa ntchentche. Kapena zimakhala pafupi. Kugwa uku, komwe kungakhale chifukwa cha kufooka kwa minofu ya m'mimba, kumbuyo, ndi nthiti, nthawi zambiri kumapanga minofu yolimba kwambiri. (Inde, minofu ikhoza kukhala yolimba ndi yofooka panthawi yomweyo.)

Palibe choloweza mmalo mwa masewera olimbitsa thupi pamene akuwongolera kufooka kwachinyengo. Yesetsani kukweza nthiti, ndipo vuto lanu lakumbuyo likhoza kutha. Njira yabwino kwambiri yowunikira minofu yomwe ikukhudzidwa ndi kupanga pelvis ndi kuphunzitsidwa kwa mphuno .

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Pezani Lamulo Lanu Lombuyo

M'mphepete mwa mzere, thoracic, ndi khosi zimathandiza thupi lanu kuthandizira kulemera, kusunthira, ndi kusinthana.

Mphepete ndi msana zimagwirizana kwambiri. Ndipotu, kumapeto kwa msana ( sacrum ) kumadulidwa pakati pa magawo awiri a pelvis kumbuyo. Pamene pakhosi lanu likusuntha, msana wanu umayenda, nawonso. Kupeza mpata wanu wam'mbuyo ndi kuyang'ana momwe umayankhira pamene mukusunthira pakhosi lanu ndikofunikira kuti mukhale ndi maphunziro apadera aderali. Yesani ntchito yochita masewera olimbitsa thupi m'mimba komanso pansi pamtambo.

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Tengerani Thupi Lanu Lonse

Kuphatikizana ndi sitepe yotsiriza mu zochitika zolimbitsa thupi.

Monga ndanenera pachiyambi, gawo lililonse la msana limagwira mosiyana kwambiri ndi ena. Izi zimachokera ku kamangidwe kameneka. Mukamapanga maphunziro onse palimodzi, mumasintha kayendedwe ka msana ndi msinkhu wa msana mumaphunziro opatsirana. Mwa kuyankhula kwina, tsopano kuti mudziwa momwe zidutswa zonse zimagwirira ntchito, muli ndi maziko oti musunthire msana wanu - ndi mapepala - ngati chipangizo chimodzi. Izi zikhoza kukhala ntchito yabwino yopuma pang'ono kuntchito .

Ngati mukufuna kudziwa bwino luso la kuphunzitsidwa kwabwino kwa thupi, mungafunike malangizo ofotokoza zokhudzana ndi msana komanso kuwonjezera kwa msana .