Mphamvu Zochita Zochepa Zam'mimba Zam'mimba

Ngati mumakonda kukhala ndi moyo wokhutira, kusintha kwa matenda a mitsempha mumsana wanu kungabweretse vuto lalikulu. Chifukwa chimodzi, zizindikiro za nyamakazi za m'mimba zimayamba kuwonjezereka mukamaimirira komanso pamene mukugona. Poima, mphamvu yokoka imapangitsa msana, umene ukhoza kupweteka. Ndizovuta zonsezi, mwina mukuganiza ngati pali chilichonse chomwe mungadzipangire kuti muwuthandizire.

Pamene zikuwonekera, pali.

Debbie Turczan, MSPT, Clinical Specialist ku Physical Therapy ku New York Presbyterian Hospital / Weill Cornell Medical Center ku New York, anati: "Mphamvu yolimba, komanso mitsempha yolimba, imathandiza kwambiri kuti muzitha kupweteka kwa m'mimba." "Iyi ndi minofu imene imapereka mphamvu ."

Kwa anthu okhala ndi nyamakazi ya msana (paliponse pamsana ndi msana), Turczan akuyamikira kupanga machitidwe oyamba a Pilates kuti athetse kuchepetsa kupanikizika kumene kumadza ndi kuima. Turczan nayenso amalimbikitsa ntchito ya madzi .

Mitsempha Yamphamvu Muthandizidwe Kusamalira Zizindikiro Zamagulu, Ngakhale Pa Mpumulo

Mukagona pansi, mumakhala ndi chithandizo chochepa cha msana, zomwe zingapangitse kupanikizika, choncho, ululu.

Koma ngati minofu yanu ili yolimba, mumapindula ndi zomwe zimathandiza ngakhale mutapuma. Kulimbitsa minofu kungakhale chithandizo cha msana wanu, chomwe chingathandize kuchepetsa kukula kwa matendawa, komanso kukula kwa ululu wanu.

Ndiye ndi njira iti yabwino yothetsera minofu ya msana wanu kuti muchepetse kupanikizika pa msana wanu? Ndinayankhula ndi Hagit Rajter, wodwala ku Joint Mobility Center ku chipatala cha New York kuti achitire opaleshoni yapadera, yemwe anandipatsa pulogalamu yosavuta yochita masewera olimbitsa thupi yomwe inakonzedwa kuti ichite chimodzimodzi.

Kulimbikitsa Ntchito Yothetsera Matenda a M'mimba Ochepa

Choyamba, chenjezo: Muyenera kumagwira ntchito ndi wothandizira zaumoyo kuti muonetsetse kuti machitidwe awa ndi abwino kwa chikhalidwe chanu, ndi kuti mukuzichita bwino.

Mndandanda weniweni, pamodzi ndi nambala yeniyeni ya seti ndi reps muyenera kuchita, zimasiyana malinga ndi msana wanu, zina zomwe mukudwala, ndipo ndinu oyenera. Zotsatirazi ndizofotokozera mwachidule.

Kwa machitidwe awa, ndibwino kuti musamachite nawo pabedi. Gwiritsani ntchito chipewa kapena bulangete pansi.

• Zojambula m'mimba - Mu Maneuve r - Muzochita zosavuta izi, zonse zomwe mukuchita ndikumangirira mimba yanu poyang'ana mkati.
  1. Lembani (kumbuyo kwanu) ndi mawondo anu akuwerama ndipo mapazi anu atagona pansi.
  2. Pa exhale, bweretsani wanu kumbuyo kwanu.
  3. Gwirani masekondi asanu.
  4. Pumula apo ndi kupumula kwa masekondi asanu. Icho ndi chimodzimodzi.

  Rajter akulimbikitsanso kuchita masewerawa 20-30 ojambula awa - kusuntha kamodzi kapena kawiri patsiku kuti muwonjezere kukhazikika kwanu.

  Mukhozanso kuchitapo kanthu kuti abwere mkati mwazitsulo zomwe zimaphatikizidwe ndi nsonga zazomwezi .

  1. Ugone pambuyo pako.
  2. Lembani ndi kubwezeretsa nsana yanu, kutanthauza kusuntha pathupi lanu kuti lifike pansi (osati denga kapena mutu wanu).
  3. Gwirani izi kwa masekondi atatu.
  4. Pezani mphindi zitatu.
  5. Kenaka, gwirani kumbuyo kwanu ndikukoka mimba yanu pansi (ndikuyang'ana msana wanu).
  6. Gwiritsani masekondi atatu, kenaka khalani chete kwa masekondi atatu.

  Rajter amalimbikitsa kuchita 20-30 mwa izi kamodzi pawiri pa tsiku.

• Bridge Bridge
  1. Lembani .
  2. Lolani mutu wanu ndi mapewa kuti muzimasuka. Mudzagwiritsa ntchito thupi lanu la pansi.
  3. Limbani minofu yanu ya m'mimba ndi minofu yanu (gluteus maximus muscle ili kumbuyo kwa pelvis yanu, kumunsi).
  4. Kwezani m'chiuno kuti mupange mzere wolunjika kuchokera kumadzulo kupita kumapewa.
  5. Gwirani izi kwa masekondi asanu.
  6. Tsikani.

  Kodi mlatho wa glute uli pafupi nthawi 20 kapena 30, 1 mpaka 2 pa tsiku. (Ngati mutachita izi kawiri pa tsiku, ndiye kuti 10-15 nthawi iliyonse.

• Njoka ya Mbalame ndi Nkhondo ndi / kapena Mbewu Yokwera
  1. Yambani pa manja anu ndi mawondo (onse anayi).
  2. Ikani thunthu lanu mu chimodzi chabwino, mzere. Izi zimatchedwa mpando wamtendere.
  3. Yambani mwa kukweza mkono umodzi, koma chitani thunthu lanu likhale lolimba. Ikani izo kachiwiri kachiwiri.
  4. Pamene muli ndi chidaliro kuti mutha kukweza mkono umodzi popanda kusuntha thunthu lanu, yesetsani ndi phazi mmwamba m'malo mwake.
  5. Mukadziwa kuti mwendo ukukwera, yesetsani kukweza dzanja limodzi ndi mwendo wina panthawi imodzi, komanso kusunga mtengo wanu.

  Rajter akuchenjezani kuti muyang'ane zozungulira kapena kuvomereza msana wanu pamene mutasunthira mapulogalamu anu. Izi zikutanthauza kuti msana wanu sulinso mbali.

_Zotsatira:

_{Kuyankhulana kwa Telefoni. Rajter, Hagit, PT, MSPT, Schroth Scoliosis Achipatala, Cert. McKenzie Wodwala, Wachikulire Wachipatala Pachipatala, Joint Mobility Center, Chipatala Chochita Opaleshoni Yapadera, New York City. September 2011.}

_{Imelo Kucheza. Turczan, Debbie, MSPT, Wopanga Thupi ndi aphunzitsi a Yoga. Mzinda wa New York. September 2011.}