Monga dzina limatanthawuzira, kuthamangitsidwa kwapadera ndiko kuchepetsa kapena kuchotsa chidziwitso chodziwika bwino m'dera lanu. Ngati muli ndi mtundu umenewu, mungaone kuti kuima kwa nthawi yaitali n'kovuta.
Mwinanso mungapeze kuti nsalu yanu yamtunda imasunthira mutu ndi khosi patsogolo-izi zingayambitse mavuto m'maderawa, komanso kumbuyo ndi m'mapewa.
Kutha msinkhu kumbuyo komweko ndi mitundu ina ya mavuto otha msinkhu (mwachitsanzo, kuchuluka kwa lumbar lordosis ndi swayback) kaŵirikaŵiri zimayambitsa kusamvana kwa minofu.
Kulimbana kwakukulu m'matumbo ena omwe amachititsa kuti thupi liziyenda, komanso kutayika kwa ena kumapangitsa kuti thupi liziyenda pansi, ndipo pamwamba pake (mfupa) kumbuyo.
Mphuno imeneyi imapangitsa kuti chicheperechi chichepetse kumbuyo kwanu. Ndichifukwa chakuti, kumayankhula mwachibadwa, msana umagwidwa pakati pa mafupa awiriwo kumbuyo, choncho pamene chifuwacho chimasunthira, msana umatsatira. Pankhani yochepetsetsa, pakhosi limathamangidwanso, ndipo msana, womwe umabweretsedwera, umasunthiranso. Izi zikutanthawuzira kuchepa kwa kuchuluka kwa msana wamtsogolo womwe uli nawo, mwachitsanzo, muli ndi ndalama zochepa zomwe mumakhala nazo.
N'zotheka kuwona mphutsi yamtundu wapansi ndi maso. Izi ndizopangidwa bwino poyang'ana thupi kuchokera kumbali. Kwenikweni, zikuwoneka ngati mzere wowongoka kumalo otsika kumbuyo. Ngati munthu amene mukumuwona sakukhazikika, mutha kuona chingwe chomwe chikupita kutsogolo kwa thupi.
Mwa njira, yachilendo yachibadwa cha lordotic ndi gawo la kayendedwe ka msana; Zimakuthandizani kuti muzitha kusintha thupi lanu pamene mukukumana ndi zofuna za thupi lanu.
Zithunzi Zomwe Zibwera Zomwe Zimabwerera Pang'ono
Minofu yamphongo imamangirira pansi pa ntchentche. Kuwombera kumatengedwa ngati mthunzi wazitali zamtundu-ntchito yawo ndikutenga ntchafu pambuyo panu, ndipo pochita zimenezi, thandizani kutsogolo kwa chiuno.
Pankhani yachangu, m'munsi mwa chifuwacho amabweretsedwa kumbuyo kwa ntchafu ndipo zimakhala zovuta kuwonjezera minofuyo. Nthendayi yamphongo yomwe imakhalapo nthawi zambiri imapangitsa kuti msana ubwerere kumbuyo komwe kumapangitsa kuti phokoso likhale lokhazikika kumbuyo.
Kuphatikizana ndi zida zowonongeka, zimakhala zochepa kwambiri, zimakhala zochepa kwambiri, zowongoka kapena zofooka, komanso zofooka za quadriceps.
Ngakhale kwabwino, ndibwino kuti msana wanu ukhale ndi ziwalo zamphamvu zamimba, zikhoza kukhala zovuta komanso zosasintha ngati muli ndi vuto lochepa. Kudalira kufooka kosauka sikungakhale njira yabwino yopititsira mimba. (Kuchita masewera olimbikitsa m'mimba ndi.)
Zimene Mungachite
Pofuna kuthana ndi malo ochepetsera, ntchito zolimbitsa ndi zolimbikitsa zimagwiritsidwa ntchito.
Mwinamwake njira yabwino kwambiri ndiyo kugwiritsa ntchito masewera olimbitsa thupi kuti musinthe kusinthasintha kwa minofu komwe kumakhala kosalala. Manyowa ndi abambo ndizofunikira pa njirayi.
Nyuzipepala ya National Health Service ku UK imalimbikitsa zochitika zotsatirazi kuti zikhazikitse maziko, miyendo, mmbuyo, khosi, ndi m'mimba.
- Plank
- Mbali-mwendo wabodza umadzuka
- Chifuwa chimatambasula
- Anakhala pamzere wochita masewera olimbitsa thupi kapena zokopa
- Zowonjezera zakubwerera
Ngakhale zili choncho, kugwiritsa ntchito kutambasula kwabwino, kosasunthika kwapakati pa masekondi 30 panthawi imodzi (kuchita kamodzi kapena kawiri tsiku ndi tsiku) kudzakhala njira yabwino kwambiri yobwezeretsa mgwirizano woyenera kwa msana wanu wamtunduwu ngati mutakhala pansi.
Zotsatira:
Kisner, Carolyn, ndi Colby, Lynn Allen. Zochita Zochizira - Maziko ndi Zipangizo. 4th. Philadelphia, Pa: FA Davis Company, 2002.
Kendall, Florence Peterson, McCreary, Elizabeth Kendall, ndi Provance, Patricia Geise. Misampha Kuyesedwa ndi Kugwira Ntchito ndi Kutuluka ndi Kupweteka. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.
National Health Service. Zolakwika ndi zochitika zofanana. Tsamba lasamba la NHS. Kusintha komaliza: Jan 2016. https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx