Kupweteka kochedwa kumbuyo sikuyenera kulamulira moyo wanu
Mwayi ndiwe mmodzi wa anthu akuluakulu 80% omwe adamva kupweteka kwapweteka kamodzi kokha m'moyo wanu. Kaya ndi ululu wosasunthika, wowawa, wowombera, kapena ululu wopweteka, kupweteka kumbuyo sikuyenera kunyalanyazidwa. Kukhazikika kumbuyo kumathandiza kuteteza kupweteka kwa msana komanso kupuma kwa msana kumathandiza kuteteza kuvulala. Ngakhale kupweteka kwapweteka kumatha kumbali yake, chizindikiro chopweteka ndi ndemanga zofunikira kuchokera mu ubongo zomwe muyenera kuziganizira.
Kuponyera thupi lanu kupweteka sikuli lingaliro labwino; mmalo mwake, lolani kuti thupi lanu likhale ndi nthawi yofunika kwambiri yopumula ndikubwezeretsanso.
Zambiri Zokhudzana ndi Ululu Wobwerera
Kupweteka kwakumbuyo kumachokera ku zifukwa zosiyanasiyana kuphatikizapo sprains ndi zovuta, kutayika kwa diski, mankhwala osokoneza bongo, sciatica, radiculopathy, spondylolisthesis, spinal stenosis, kuvulaza kwapweteka, ndi zoperewera zosautsa. Kupweteka kwammbuyo kwambiri kumakhala kochepa kwa masiku angapo mpaka masabata angapo. Ambiri amayamba chifukwa cha kusokonezeka kwa msana, minofu, ma discs, kapena mitsempha, nthawi zambiri amachititsa ululu wamfupi. Mwa anthu omwe amavutika kwambiri ndi kupweteka kwapweteka, pafupifupi 20% amakhala ndi ululu wosachiritsika wosauka womwe umapitirira kwa chaka chimodzi.
Kupwetekedwa kumbuyo kungakhale kovuta kwambiri komanso kovuta, komwe kuchita masewera olimbitsa thupi kumathandiza kuti munthu adziwe zizindikiro zake poyipitsa zizindikiro za munthuyo. Kupanda kuyenda ndi kukhazikika kumbuyo kumakhala kusalinganizana komwe kumachititsa ululu.
Chiwerengero chenicheni chikusiyana pakati pa anthu. Anthu ena amafunika kuonjezera kuyenda pomwe ena amafunika kuwonjezera kukhazikika kuti athandizidwe. Kukhazikika / kusuntha komweko kungasunthike kuchoka ku momwe mukugwirira ntchito kapena momwe mukukalamba. Msana wanu ndi mawonekedwe ovuta komanso osiyana kwambiri ndi mamembala onse m'thupi lanu.
Msana wanu makamaka ndi gawo losinthasintha ndi zovuta zothandizira minofu ndi ligament. Ngati simungathe kukhazikika molimba pamsana wanu, mukhoza kuvulaza msana wanu ku chinthu chophweka ngati kugwa pansi kuti mutenge cholembera kapena kupopera.
Tonsefe tamva za kufunika kolimbikitsa mphamvu yanu, yomwe imaphatikizapo minofu, mafupa, ndi ziwalo zogwirizana ndi thupi lanu lakumtunda ndi la pansi. Mitundu yambiri kumbuyo kwanu, mimba, mbali, pelvis, ndi matako zimakhala zofunikira kwambiri. Makhalidwe amphamvu, osasunthika, osasinthika angakuthandizeni kugwedeza, kusinthasintha, kuyimilira molunjika, ndikuyenda mosavuta komanso mwachangu.
Kafukufuku amasonyeza kuti maseŵera osavuta omwe amachititsa kuti minofu ya m'mbuyo ya pansi ikhale yolimba imatha kulimbikitsa ndi kukulitsa olumala ogwira ntchito m'matenda ambiri omwe amatha kupweteka kwambiri. Minofu yozama yowonjezereka imaphatikizapo kupotola kwa abdominis, lumbar multifudi, ndi zofuna za mkati. Minofu imeneyi iyenera kugwirizanitsa pamodzi kuti ikhale yokwanira msana kuti izi zisawonongeke.
The Exercises
Nazi njira zitatu zosavuta zomwe mungachite kuti musamakonzekere ululu wanu wam'mbuyo. Zapangidwa kuti zithetsere kupirira ndi kukhazikika kwa minofu yanu ya msana pamene mukulephera msana wanu ndi minofu yovuta mumtambo wanu.
Cholinga chofuna ndikuthandizani kuti mukhalebe bata mumtambo ndikuchita ntchito zosiyanasiyana. Popeza kuti machitidwewa akukonzekera kuti apange magalimoto pamphepete mwa msana kuti athandize ndi ntchito zosiyanasiyana, onetsetsani kupuma mkati ndi kunja kuti mupitirize kukuthandizani kuti mukhale ndi nthawi zonse m'mimba mwanu komanso m'mimba mwathu. Ngati mumamva kupweteka kulikonse pazochita zolimbitsa thupi, imani nthawi yomweyo. Lingaliro la "kupweteka kopanda phindu" silimakhala chifukwa cha kupweteka kwa mmbuyo pang'ono.
Katengedwe-Kamera
Kuchita masewera olimbitsa thupi ndiko kamelela. Zimapangidwa mmanja mwanu ndi mawondo, choncho onetsetsani kuti mutayika manja ndi mawondo pamtunda wapatali.
Onetsetsani kuti mukusinthasintha bwino ndikukweza msana wanu pang'onopang'ono ndi kuyendayenda pang'onopang'ono kusiyana ndi kukankhira kumapeto. Pewani msana wanu ngati mutakwera mpaka padenga, musinthe khosi lanu kutsogolo pansi pamene mukuzungulira msana wanu wonse momwe mungathere. Mukamaliza mapeto, sankhani mauthenga ndi kukulitsa msana wanu powukwera pansi, kutambasula khosi lanu mpaka padenga pamene mukugwedeza msana wanu moyenera. Bwerezerani kayendedwe ka ngamilayi mofulumira komanso pang'onopang'ono, kasanu ndi eyiti. Iyenera kuthandiza kuchepetsa kukana ndi kukangana mu msana.
Zithunzi zitatu
Ntchito yachiwiri imatchedwa quadruped. Izi ndizonso zomwe zimachitidwa m'manja ndi mawondo. Pamene musalowerere m'ndende, palimodzi mutambasula dzanja lanu ndi mwendo mpaka mutapitiriza kukula, iwo amatsika pang'onopang'ono ndi kubwereza. Dzanja lako liyenera kukhala pansi. Ndizovuta kuti mukhale ndi mbali yina yotsutsana ndi bondo limene labzala pansi pomwe mukupewa kuyendayenda kulikonse pakati pa msana ndi msana. Yambani ndi kubwereza 5 mpaka 8 mbali iliyonse ndikusintha. Yesetsani kubwereza mobwerezabwereza panthawi.
Plank ndi Side Bridge
Zochita masewera atatu ndilo mlatho ndi mlatho wammbali. Mlatho wam'mbali umaphunzitsa minofu yothandizira yomwe imathandiza kwambiri kuti muzitha kukhazikika. Pangani, yambani ndi kugona pansi pansi, kumangiriza zala zanu pansi, ndikuyika zitsulo zanu pansi pamapewa anu. Gwiritsani ntchito zigoba zanu pokhapokha musamalowerere m'khosi komanso musanapite msana, mutenge minofu yanu kuti mukhale bata. Yambani mwa kugwira pepala kwa masekondi angapo ndikuyendetsa nthawi yaitali. Pogwiritsa ntchito mlatho, yambani kumbali yanu ndikuyika goli lanu pansi pang'onopang'ono. Ikani phazi lanu pamwamba patsogolo pa mwendo wanu pansi, mutagona mapazi ku chidendene chala. Pewani pansi pogwiritsa ntchito goli lanu lodzala ndi mbali ya phazi lanu lakuya, pamene mukukankhira pansi mwendo pansi, mukufalikira pakati, ndikukhala ndi msana wautali. Goli lanu liyenera kulumikizana molunjika pansi paphewa panu mukakhala pa mlatho. Gwiritsani masekondi 1 kapena 2 ndiye mutonthoze ndikusintha mbali. Gwiritsani ntchito nthawi yaitali ngati mungathe kulekerera. Chizoloŵezi chosinthidwa cha zochitikazo ndikuthamangira pamabondo anu mmalo mwa mapazi anu, ponse pokhapokha mutakhala ndi gawo lolowerera ndale ndi msana.
Maganizo Otsiriza
Ngati mukukumana ndi ululu wamtundu uliwonse, onetsetsani kuti mungalankhule ndi dokotala monga momwe zingakhalire ndi matenda aakulu kwambiri. Kuonjezerapo, funsani thandizo la wodwalayo amene ali ndi chilolezo kapena ochita masewera olimbitsa thupi omwe amachiritsidwa ndi ululu wanu wammbuyo. Chinthu chofunika kwambiri chomwe mungachite ndicho kumvetsera thupi lanu nthawi zonse. Ngati ubongo wanu utumiza chizindikiro cha ululu, samverani, musiye zomwe mukuchita, ndi kupuma. Kuchita masewera olimbitsa thupi kumbuyo tsiku ndi tsiku kumathandiza kwambiri pakusunga bwino. Khala woleza mtima pamene iwe ukupeza kugwirizana koyenera kwa kayendetsedwe / kayendedwe kolimbitsa thupi kwa iwe. Mukangoyamba kuchita zinthu zopanda ululu ndikutsatira tsiku lililonse, mudzamva ubwino!
> Zotsatira:
> Ululu Wotsatira . Laibulale ya National National Medicine. Webusaiti. 30 Dec 2015.
> Zotsatira za Lumbar Stabilization ndi Zolimbikitsira Limbar Zolimbikitsira Zochita kwa Odwala ndi Chronic Low Back Pain . Cho, Y, Choi K, Choi, Y, Kim D, Kim H, Kim J, Lee K, National Library of Medicine, Feb 2013.
> Kupititsa patsogolo Umoyo Wathanzi Kupyolera Kulimbitsa Thupi . McGill SM. ACE Fitness, Feb 2003.
> Buku Lopanda Kumbuyo Kwambiri . National Institute of Neurological Disorders ndi Stroke, 3 Nov 2015.
> Kulimbitsa Chinthu Chake: Njira Zowongoka ndi Zolakwika Zochita Mapangidwe, Masewera, ndi Masamba . Dadoly A. Harvard Mabuku Othandizira, 29 June 2011.
> Zotsatira za Mitsempha Yambiri Yamimba Kulimbikitsanso Zochita pa Kutentha kwa Ntchito ndi Lumbar Stability . Kim E, Lee HUS National Library of Medicine, Jun 2013.