Imithambo kuba umnqonqo: Sebenzisa kunye neenkqubo

Gcina impilo yakho ngeendlela ezininzi. Enye yazo - ukuyifundisa ukubeka nje - ukusebenzisa unyango. Kweli nqaku endifuna ukuthetha ngayo ungamnceda njani umqolo wakho iseti olulandelenayo.

A imithetho ezimbalwa ezilula

Okokuqala kubalulekile kuthi ukuba umzimba ngenxa umnqonqo kufuneka azise umntu intlungu kwaye ibangele izihlunu kwempixano kakhulu kangangoko kunokwenzeka kwi ejimini. Into yokuba lo msebenzi enyangayo, kungekhona ubunzima uqeqesho. Kuyimfuneko ukuba bayayazi into ofanele ukuqala imisebenzi elula nizenze eziliqela izihlandlo eziliqela ngenxa iqela leendlela. Kuphela ixesha kwandisa inani imithwalo. Ukuze bangathi intlungu encinane ngexesha leseshoni, qiniseka ukuba ukushushubeza umzimba. Oku kunokwenziwa ibhafu yamanzi ashushu okanye ngokusebenzisa i iitawuli iyabiliswa. Enye yokusebenza frequency kubaluleke kakhulu kuzo zonke mithambo. Ngoko ke, ngokuba umnqonqo unyango umzimba kufuneka kube umkhuba, ingakumbi xa kufikwa abantu abanezifo ezingapheliyo. Ngaphezu iiklasi rhoqo ziyabanjwa, bhetele iziphumo kunye nobume bempilo malunga nesigulane eso. Noko ke, musa ukoyika, kuba iiklasi yemihla ngemihla imizuzu 10-20 kuphela kunokuba nemiphumo emihle. A caveat encinane: Ukuba umntu ngamaxesha maxongo intlungu, ngamaxesha ezinjalo kubhetele ukuba aneeklasi kwaye elinye ixesha elithile. Kwaye, kakade, igqibelele - nangaliphi na ixesha ethandabuzekayo ukuba udibane nogqirha wakho, owathi, ngasendleleni, lingalamla ngokwalo atyumbe imisebenzi therapy ngokwasemzimbeni ngenxa kwalapho.

kwalapho wesibeleko

kunqabile kakhulu, umntu onengxaki yonke lomqolo. Kaninzi iba yinxalenye ezithile kusenokuba kumphazamisa isigulane. Apha kungcono yakhe uloliwe. Ngoko ke, ngoku siza kugxininisa koko kufuneka usebenzise unyango ngenxa kwalapho wesibeleko. Kubalulekile ukuba athi ukuba kubalulekile ukwazi ingxaki yakho. Ngapha koko, ungenza ukuqeqesha nje nokushukumisa omqolo, kwaye kusenokwenzeka ukuba achithe udidi ntlungu. nje ngayo iza kuxoxwa oko. Ngenxa yoko, imisipha esimbaxa yokuphumla kunye nokunciphisa iintlungu zaziquka beemvavanyo 5 ezilula, nto leyo ke, uya iziphumo ezisemagqabini.

Lo msebenzi lokuqala: kwindawo ehleli ukuba abeke isandla sakhe phezu ebunzi kwaye wenze tilts intloko phambili, isandla sakhe ngokungathi phikisa oko. Qhubeka imizuzwana 10, ngoko imizuzwana 10 ukuphumla. Inani enhle iindlela: 10 Lo msebenzi kulungile kuba luqinisekisa indawo efanele entloko kwaye nokuphuhlisa nokushukumisa omqolo.

Lo msebenzi yesibini: ukomeleza izihlunu zisecaleni entanyeni, kuyimfuneko kwakhona kwindawo Kuhlala ukubeka isandla sakhe, kodwa hayi kwi ebunzi kunye etempileni, counteracting iintshukumo isandla entloko. Kwakhona, yenza iiseti alishumi imizuzwana 10 kunye nenani elifanayo isiqabu.

Lo msebenzi lesithathu: emi okanye ukuhlala izandla phantsi emacaleni enu. Kuyimfuneko ukuba ekukhuliseni amagxa kangangoko phezulu kangangoko kunokwenzeka, bendibalondolozele kwindawo tight malunga imizuzwana 15, ngokuthe ngcembe ezehlisa kubo. Khefu: imizuzwana 10, inani isondela izihlandlo ezili-10.

Umsebenzi wesine: lisalele kufuneka wena ephulule inxenye phakathi ithambo entanyeni kunye ngenxalenye ethambileyo kulo, apho izihlunu na. Oku kufuneka kwenziwe malunga 3-4 imizuzu, Musa ukoyika ukutyhalela phambili kule ndawo. Oku kufuneka kwenziwe ukunciphisa iintlungu, ngokunjalo ukuba bamelane ebuhlungu.

Elesihlanu Amanqaku exercise yokuthanjiswa kuthinjwe izihlunu entanyeni ukuya ngamaphiko. Ukuze benze oku, lo mmandla phezulu kwaye embindini yabe ephulule ngamandla kangangemizuzu 3-4. Kubalulekile ukuba athi ukuba ntlungu kwenzeka ekuqaleni, kunjalo, azigqibi shwaka kunye nexesha.

isifuba

Ixesha elizayo isifo naye ukunceda impilo yomzimba: thoracic osteochondrosis umqolo. Ukuze wenze oku, unako kwakhona pick up iseti olulandelenayo olusebenzayo. Iya kusiwa ngqo ekuphuculeni nokushukumisa emqolo thoracic, kwakunye kokubuya ithuba ukuphefumla ngokunzulu.

Isifundo nye: kufuneka ahlale esitulweni kunye eliphezulu emva womelele. Okokuqala, umntu olungileyo egobile phambili, etsala kangangoko kunokwenzeka, ngoko yayame umva. Ukuzilolonga Kungcono uphinde amaxesha 3-5.

Isifundo ezimbini: kufuneka ubudeki ahambise abamalunga ne-10 cm, ukuba oko, ibe nxeba itawuli kwi iphina onenombolo. Esi sixhobo ibekwe phantsi Isifuba, Indoda esukuba emqolo, tucking izandla zakhe ngasemva intloko yakhe. Isigulana kufuneka kugoba kuqala, ngoko phakamisa umntla. Oku kufuneka kwenziwe izihlandlo 3-4. Ukuqeqesha amalungu ahlukeneyo umnqonqo mqengqeleki thoracic kufuneka lingashukumi.

Ukusebenzisa wesithathu, umncedisi: Assistant kufuneka ibe kancinci umphululela indawo ephakathi ngamaphiko emagxeni. Isigulane ke ngoko kumandla kuzisa kunye nabo, ukugcina okwethutyana kwesi sikhundla, ngoko khululeka. Kulo mzekelo, i umncedisi elungileyo ndingungelwe emagxeni, ngokungathi ukubanceda ukuba ubuninzi ku yokuqhawula umtshato esandleni.

Lumbosacral

Kukho kwakhona ubonisa impilo yomzimba umqolo lumbosacral. Ngoko ke, ungenza ukuqeqesha nje le ndawo, kwaye ube a elula kancinane emqolo ukuze ukuphungula uxinzelelo kwi esikule kwiindawo kwingxaki ngasemva.

Usebenzise: engqengqe ngomqolo imilenze umntu bent kancinci kufuneka kube nzima izihlunu isisu, ngoxa zazibambe umoya wam. Oku kwenziwa amaxesha malunga 10-15. Lo msebenzi kunceda amajiko encinane kwalapho.

Isifundo ezimbini: kufuneka uthathe inkxaso, ume phambi emathangeni akhe, wafaka intloko yakhe emva bagobe ngaphezulu nasezansti xa etsala izihlunu. I indawo ephezulu nesezantsi ukuba malunga nama-10 imizuzwana, kodwa ukunqanda iqolo. Phinda lo msebenzi izihlandlo ezili-10.

Exercise ezintathu: kufuneka uvule ucango, akuxhome iingalo zakhe eyolukileyo, waguqa ngexesha elifanayo amadolo zakho. Ngoko ke musa hang ngaphantsi kwe umzuzu emva umthambo ukuze nakuphumla malunga 10 imizuzu Ukwenza isibini iindlela ngemini. Lo msebenzi welula izihlunu ngokugqibeleleyo nokuphelisa uxinzelelo kwalapho.

Exercise ezine: ukuba akuxhome esime kwiingalo tye, sijike umntla ekunene ukuya ekhohlo. Oku kufuneka ubunzima intamo, amagxa, yonke into kufuneka ikhululeke ukuya ubuninzi. Kwakhona ngokolula umthambo ukuba ingaphinda-phindwa amaxesha amaninzi ngemini. Ngoko ke kufuneka ukuxhoma imizuzu emithathu okanye emine.

kwalapho zaphuka

imithambo spinal efunekayo kwimeko ukuba umntu waba zaphuka ucinezelo. Kodwa nantsi ke kubalulekile kuthi ukuba yonke imisebenzi kufuneka amiselwe ngugqirha, self-asina akunconywa, kuba le yokuziphatha nokuba mandundu le meko. Kwakhona, kufuneka ukhumbula ukuba ixesha kwimeko yesiqhelo kunye nokufunyanwa iya kuba elide kakhulu. Ngoko ke, ixesha lokuqala umzimba kunye Ukophuka vertebral ithatha malunga neeveki zokuqala ezimbini, xa umthwalo ubuncinane, kwaye imithambo umntu esempilweni kubonakala zobuntwana kwaphela. Zonke iintshukumo lwenziwa kwindawo lisalele. Ithuba lesibini yesiqhelo - kwiiveki 3-6 emva kokonzakala, uqheliso yenziwa elele ngomqolo nesisu. yesithathu - ngenyanga yesibini emva kokonzakala spinal. Kuya kuba lula ukwenza umthambo ndimi ngazitho zine. Ixesha wesine, lowo wokugqibela - oko ngenyanga yesithathu emva ukonzakala: wongezelela imithambo babemile, ngokunjalo noqeqesho kunye nebhola.

Buze

Ukuzilolonga therapy in Buze spinal nalo ababelwa. Le yenye ntlobo ziqhelekileyo ukuphela spinal, olwenzeka phantse-80% yabantu. Kubalulekile ukuba uqaphele ukuba oku lokuqala Ithemba, ngoko ke ingxaki kufuneka kakuhle kakhulu ukuze alwe. Oku kuya kunceda ukuyifundisa. Noko ke, iiklasi azikho ezintsonkothileyo, kuyimfuneko ukuba ukuqeqesha ummandla apho kukho ingxaki. Iinketho ezininzi eziqhelekileyo - a Buze empontshwa Buze kwakhona kuyenzeka IiCD wesibeleko kunye thoracic. Kwakhona, kubalulekile ukuba le meko apho unyango kufuneka amisele kuphela ugqirha, njengoko ikhula imiceli olulandelenayo eziluncedo, nto leyo eya kuthetha loo mntu. Kuphela ngale ndlela sinako ukufikelela kwiziphumo ezinqwenelekayo kwaye akukho kakubi ngokwakhe.

zokufota

Ukuba umntu zokufota, zikwanceda imithambo kuba kwalapho. Uqheliso apha kufuneka ibhekiswe ukuba olule ngasemva, mhlawumbi phantsi kancinane imeko yesigulane. Iiklasi agcinwe kwiindawo ezahlukeneyo.

"Ukuma": ehamba emhlabeni, ngexesha ilondoloza kwinqanaba kokuma; ngokuphakamisa izandla phezulu, emi ngeenzwane nesingxi nje ngokupheleleyo.

Ukuze 'lisalele ": ukutsala ingqiniba yakho ilungelo idolo lakho lasekhohlo and vice versa; yanjalo eyendawo ngamadolo yakho esifubeni sakho.

Ukuze "ezithandwa": iphenyane - kufuneka bopha phezulu, ukulungisa imizuzwana embalwa kule ndawo. Buyela yokuqala kancinci. Ungqiyame ngezandla, phakamisa imilenze yakho phezulu kangangoko kunokwenzeka.