Kuchokera kuchipatala kupita ku opaleshoni, kodi inu mwayesera chirichonse chimene inu mungaganize kuti muthe kuchotsa vuto lanu lakumbuyo lopweteka - kungoti mukumane ndi zotsatira zokhumudwitsa?
Ngati ndi choncho, mungafune kuganizira zolimbitsa thupi m'madzi. Kwa anthu ambiri okhala ndi msana, madzi ndi malo ake apadera amapereka chitsimikiziro cha kusamalidwa bwino kwa chizindikiro. Mwinamwake izi zikhoza kukuchitikirani, komanso.
Kukongola kwa kugwira ntchito m'madzi ndikuti kungachepetse kwambiri kuvulaza kwa ziwalo zomwe nthawi zambiri zimawongolera mapulogalamu olimbitsa nthaka. Ndipo zikachitika, mungathe kugwira ntchito zambiri m'madzi kusiyana ndi momwe mungakhalire pamtunda, zomwe zingasokoneze nthawi zonse pulogalamu yochitira masewera olimbitsa thupi kapena ayi.
Malinga ndi chikhalidwe chanu cha thupi ndi zolinga zochita masewera olimbitsa thupi, mukhoza kuchita madzi osadziwika bwino, pakatikati ndi kuya kapena madzi akuya. Powonjezerapo madzi, m'pamenenso mumasowa belt kuti ikuthandizeni pamene mukuyenda.
Zipangizo zina zomwe zimagwiritsidwa ntchito popanga masewera olimbitsa madzi zimaphatikizapo Zakudyazi, mapuloteni ndi mapepala.
Kumveka bwino? Ngati mukuchita masewera olimbitsa thupi mumadzi, mungafunike kudziwa za ubwino wokhala nawo nthawi zonse.
Kuchepetsa Kupweteka
Ngati simunamvepo pakalipano, kuchita masewera olimbitsa thupi ndi njira yabwino yosunga mitundu yambiri ya ululu wammbuyo .
Ndipotu, kafukufuku amene anafalitsidwa m'magaziniyi anapeza kuti kuchita masewera olimbitsa thupi kumathandiza kwambiri poyendetsa ululu wopweteka kwambiri, ngakhale nthawi yaitali.
Ndipo kugwira ntchito kwa madzi sikuli choncho.
Akatswiri ofufuza a ku Croatia ankaona kuti kusiyana pakati pa kuchuluka kwa kupweteka kwapadera kumene kumapezeka chifukwa cha madzi ndi malo, kunkapangitsa odwala achikulire omwe akuvutika kwambiri.
Mwa kuyankhula kwina, palibe ophunzira omwe anali ndi sciatica, omwe nthawi zambiri amayamba chifukwa cha vuto la msana.
Nkhaniyi inali yabwino. Mu phunziroli, mitundu yonse ya zochizira zolimbitsa thupi inathandiza kuthetsa ululu bwino, ndipo aliyense amathandiza ophunzira kuchepetsa kufooka kwa thupi. Kuwonjezera apo, ochita kafukufuku amalimbikitsa masewera olimbitsa thupi poyambitsa njira ya mankhwala kwa odwala olumala, akunena kuti kugwira ntchito m'madzi ndi "kosalekerera, kolekerera bwino ndi masewera olimbitsa thupi."
Khalani Okhazikika Pamene Mukuchiritsa Kubwerera Kwanu
Ochita masewera olimbana ndi kuvulala kwa msana angathe kukhala ovuta kwambiri pamene madokotala awo kapena othandizira thupi amawauza kuti "abwerere" kwa kanthawi. Koma chifukwa chomwe wothandizira wanu akunenera izi ndikuti kuchita masewero olimbitsa thupi ali ndi mbiri yochepetsetsa, ngakhale kukhumudwitsa, machiritso. Zomwezo ndi zoona, nthawi zina, ngakhale ntchito yolemetsa yosavuta.
Dziwe lopulumutsa!
Pogwiritsa ntchito zina kapena zachizoloŵezi zanu zachizoloŵezi zamadzi, mungathe kuchepetsa kutaya thupi chifukwa cha kuchepa kwa ntchito popanda kukulitsa msana wanu.
Kulimbitsa Minofu
Kwa ife anthufe, ngakhale, kutonthozedwa kwa minofu kungakhale kofunikira kuti tiyambe kumva bwino. Kawirikawiri, makalasi a aquatics amaphatikizira ntchito ya toning kumbuyo, ab ndi minofu.
Kuchulukitsa kwa madzi monga chimbudzi chozungulira kumapereka kukaniza kusuntha kwanu; Mwa njira iyi, zochitika zomwe zimagwiritsidwa ntchito mu dziwe zimayeserera kulemera.
Kuwonjezeka kwa Zowonjezera Zowonjezera
Kugwira ntchito m'madzi ndi ntchito yokonda thupi kwa anthu ambiri omwe ali ndi nyamakazi ya msana. Chifukwa chiyani? Chifukwa madzi akuthandiza kuchotsa mthunzi. Izi sizikuthandizani kuti mukhale osangalala, komabe zingathenso kusuntha limodzi palimodzi, ndikuonjezera kuyenda kwanu.
Ngakhale phindu la mapindu awa, ngati nyamakazi yako imakupweteketsani kwambiri, kapena ululu wanu wakhala ukupitirira kwa nthawi yayitali, mukhoza kutumikiridwa bwino poyambira pang'onopang'ono ndi pang'onopang'ono musanayambe kugwira ntchito mpaka mphamvu.
Ngakhalenso bwino, gwiritsani ntchito ndi wodwala thupi mu dziwe.
Zovuta Kulimbitsa Thupi
Dadzi ndi malo abwino kwambiri kuti muthe kuyambitsa vuto lanu. Kuphatikiza ndi kuyenda kofanana monga kuyenda m'madzi, njinga zamoto ndi kuwomba, mungathenso kutengedwera ndi kayendedwe kake kamene kamapangitsa kulimbitsa mimba, minofu ndi misana yanu. Kuya kwa madzi kulikonse kungakhale kokwanira ntchito yayikulu yamphamvu , koma kawirikawiri imafuna kugwiritsa ntchito zipangizo chimodzi kapena zingapo zoyandama zothandizira.
Njira inanso yokhazikitsa nyonga yamadzi m'madzi ndikumayesayesa. Pachifukwa ichi, mukhoza kudziyika nokha pa zida zina za madzi monga zitsamba kapena zikhomo ndikuyesa kukhala pamenepo. Kukhala pansi, kugwada ndi kuimirira ndizosewera zokongola.
Chilimbikitso
Anthu ambiri amaona kuti kugwira ntchito m'madzi kumakhala kosangalatsa kwambiri. Gulu lochita masewera olimbitsa madzi m'madzi limapereka ufulu kuchisokonezo chophatikizana, njira yothandizira kulimbikitsa ndi kutambasula, ndipo mwina koposa zonse, kumvetsa comraderie ndi anzanu akusukulu.
> Zotsatira:
> Konlian, C., Aquatic thérapie: akuwombera pochizidwa ndi kuvulala mmbuyo. Orthop Nurs. Jan / Feb 1999. https://www.ncbi.nlm.nih.gov/pubmed/10223000
> Kisner, C., & Colby, LA (2002). Zochita Zochiritsira: Zomwe Zinayambira ndi Zapangidwe.Philadelphia: FA Davis Company.
> Liddle SD, Kuchita masewera olimbitsa thupi ndi kupweteka kwapweteka kwanthawi yaitali: chimagwira ntchito yanji? Ululu. Jan. 2004. https://www.ncbi.nlm.nih.gov/pubmed/14715404
> Tomislave, N., et. al. Kufanizitsa zotsatira za zochitika zapadera zomwe zimagwiritsidwa ntchito pa nthaka ndi njira zamankhwala zomwe zimachitika pafupipafupi ndi kufooka kwa thupi kwa odwala omwe ali ndi vuto lochedwa Low-Back Back: Single-Blinded Randomized Study. Acta Clin Croat 2013. https://www.ncbi.nlm.nih.gov/pubmed/24558764