LFK - le ndlela? I esimbaxa exercise umzimba emva Ukophuka

Kwezonyango uqeqesho ngokomzimba (idilesi) - indlela non-ezithile kwimeko yesiqhelo kunye umzimba ngokusebenzisa ezemidlalo kunye nenkcubeko ngokwasemzimbeni. therapy Umthambo iye Injongo zonyango kunye umbala ukukhawulezisa inkqubo yokubuyisa ixesha ekuphulukenwe nalo kunye nempilo yabantu yi uqeqesho yezonyango ezimeleyo.

Unyango nge ukwandiswa kwendawo yokuhlala

LFK - yinto efunekayo mandatory kwi unyango izigulane abaye yonakele okanye izifo yenkqubo musculoskeletal, kangangoko ukuba zibuyiselwe ngaphandle kokusebenzisa physiotherapy kakuhle umsebenzi obuvelisa kunye nentshukumo.

Danaus yokuzoba isicelo kuphela ukuphelisa esi sifo okanye ukwenzakala, kodwa ngenxa nokuthintela izifo ezithile ukuthintela iingxaki kunye likakade, kwakunye nonyango ebonakalayo esebenzayo recovery yokukhubazeka kuthetha.

imithambo Physical ezi mziba na imisebenzi ebalulekileyo emzimbeni womntu, ke ngoko, umthambo - sesona sixhobo esingundoqo kwimeko yesiqhelo.

umthambo therapeutic ngomnye weyona milenze ibaluleke gqitha yonyango ebanzi kwihlabathi lanamhlanje. Umsebenzi therapy esimbaxa ephethe imisebenzi ngokuphelele ukuba umntu ngamnye. Inzuzo ephambili yonyango odityanisiweyo kukuba onesiphumo hayi kuphela kwiinkqubo omzimba ababesifa, amalungu okanye inyama, kodwa ngokubanzi umzimba uphela.

isenzo LFK

Ukuba ulandela ngokungqongqo imithetho unyango emzimbeni, oko kunokwenzeka;

- ukuphucula izinga lempilo yesigulana;

- ukubuyisela izinga yokusebenza ngokomzimba;

- ukuphucula nokubuyisela nethe ngokubanzi;

- ukubuyisela ithowuni ngokwasengqondweni nangokweemvakalelo yesigulana;

- ukuphucula ukusebenza umsebenzi cardiorespiratory umzimba;

- ukwandisa ukusebenza kwenkqubo cardiorespiratory;

- ukuphucula kwaye ubuyisele ukulingana yesigulana;

- ukuphucula nokubuyisela nokuququzelela intshukumo;

- ukuqinisa imisipha;

- ukubuyisela umsebenzi ngokomzimba;

- nokujikeleza kwegazi;

- ukuphucula kwegazi emithanjeni;

- ngcono okukwazi;

- ukwenza isiphumo othintelo;

- ukuthintela iintlungu;

- ukuze kufikelelwe isiphumo lukhuni.

Njengoko kwakunye nokusebenzisa imithambo unyango elibonakalayo, ukufezekisa:

- ukuncitshiswa buhlungu;

- esomeleza izihlunu kunye nemisipha;

- nokukhawulezisa ukukhula ephilile, ezifana intlala, namathambo;

- ukuhlanjululwa nezihlunu buthi, nto leyo ekhuthaza flow yegazi eyonyukileyo.

Bonisani of baqeqeshwa ngokomzimba ukuba umnqonqo

Ukubuyisela iinxalenye inkqubo musculoskeletal kuqhotyoshelwe imithambo ezahlukeneyo imithambo. Umzekelo, ukuba decompression spinal efunekayo ukuphunyezwa iqela lemisebenzi ethile, lowo uya kukuxelela on.

Vis-umzimba

1. Vis phezu esime. phakathi Mna kufuneka uzame lo msebenzi bakhululeke ngokupheleleyo zonke izihlunu umva, ugxininise lomqolo.

2. Poluvis phezu kwepali enqamlezileyo. Ngexesha lo msebenzi iinyawo kufuneka ibe phantsi, lwenza lula lo msebenzi. Lo mgaqo uhlala efanayo, kufuneka bakhululeke ngokupheleleyo izihlunu.

3. Vis kwibar eludongeni. Movement kwenziwa ubuso eludongeni. Aguqe imilenze emva uze uzame ukuba agobe ngasemva. Lo msebenzi kukhuthaza yade umnqonqo.

umzimba elele

1. Gxila phezu kwetafile. Ukuba kuzolula iibhrashi e kwedesika, lo gama bebambene ngezandla phantsi nakwiingqameko zalo ubambo. Okulandelayo, imbodlela umzimba phambili, akazange athathe unyawo lwakhe ngaphandle emgangathweni. Kufuneka uqwalasele emqolo uze uzame ukuba uzive usasolulile ngayo.

2. Bonisani kwindawo uvaleke. Ukuba kulala esiswini sakhe, iingalo wolula phambili, twa. Ukuzilolonga eshukumisa Kumgama thoracic lomqolo.

3. Xa indawo lisalele. Kufuneka alale ngomqolo, iingalo ngexesha elifanayo ukuthatha phezu kwentloko, twa. Le intshukumo eshukumisa ekusoluleni yomqolo empontshwa.

Imisebenzi therapy Physical ukuba emqolo wesibeleko

1. Ukuze ugqibezele lo msebenzi kufuneka zibe ukuba noxinzelelo entendeni kusempandleni yakhe, lo gama okunokonakalisa izihlunu entanyeni. Ukuzilolonga ithatha imizuzwana 5-7, liphindwe-3. Emva koko kufuneka cinezela kwi isandla emva entloko, uphinde amaxesha 3 imizuzwana 5-7.

2. Kufuneka olule izihlunu entanyeni, ihlaba itempile ekhohlo sesandla sasekhohlo, kwakunye kwi ekunene ekunene etempileni. Lo msebenzi kufuneka ibe imizuzwana 5-7, phinda amaxesha 3.

3. Inyathelo lokuqala zithambekele kancinane intloko emva, uze emva koko kancinane, Zityede phambili, bebambe fossa kwesilevu jugular. Phinda lo msebenzi kufuneka zibe amaxesha ama-5 ubuncinane.

4. kwindawo yokuqala kufuneka ugcine amagxa kunye nentloko ngqo. Ke vula intloko yakho ekunene kangangoko kunokwenzeka. Ziqhelise intshukumo izihlandlo ezingaphezu kwama-5. Phinda ujika enye indlela.

5. kwindawo yokuqala ukuba icinezelwe esilevini ukuya entanyeni. Kwesi sikhundla, jikeleza intloko kuqala ekunene izihlandlo ezingaphezu kwama-5, uze emva koko washiya inani elifanayo amaxesha.

6. Ukufeza intshukumo yokugqibela, kufuneka waphoswa entloko umva. Kwaye ngoko zama ukubamba sendlebe yasekunene, nomlenze wasekunene nendlebe ngasekhohlo - kwiphiko lasekhohlo. Yenza le mithambo izihlandlo ezingaphezu kwama-5 kwicala ngalinye.

Therapeutic ngokomzimba empontshwa inkcubeko

Ukuqinisekisa impatho echanekileyo kunokuba xa esebenza kunye nesigulana exercise komzimba. Kodwa kwimeko amanyathelo othintelo ukuzibandakanya kwi impilo yomzimba kwaye ibe ngokwabo.

1. Vis okanye poluvis. Lo msebenzi wenziwa kwi bar, okanye iwurhece umgangatho kunye iinyawo zabo okanye hayi. Kuyo nayiphi na imeko, isiphumo msebenzi uza kuba HIV. Hang, imisipha, kulandele iiseti ezininzi ngomzuzu 1.

2. Ekuqaleni, ke umntu emi izandla esinqeni. Ukuba kwenziwa ezilishumi angamarhoqorhoqo phambili, nibhekise emva, ekhohlo nasekunene.

ekhohlo 3. esiSigxina kunye bebambene ngezandla zakhe phezu esinqeni sakhe, isinqe kufuneka lwenziwe iintshukumo nangobulungisa, emva naphambili, kwicala ngalinye izihlandlo ezili-10.

Uqheliso emgangathweni

1. Kufuneka uhle uze uphumle phezu emgangathweni ngezandla zakhe, ngoko ulisonge ngohlobo ngemela usiba nize nibuyele yokuqala. Phinda lo intshukumo kufuneka amaxesha 15-25.

2. Sebenzisa elele esiswini sakhe. Kuyinto iingalo kruthu ezinye nxamnye emgangathweni, uze kanye iingalo zakho ngaphandle kokuthatha iinyawo zenu off emgangathweni, tyhala-ups. Imithambo kufuneka uphindaphindwe amaxesha 10-20.

3. Kuyimfuneko Waziguqisa, ebambe kumgangatho iingalo tye. Emva koko kufuneka sigobe umva wakho phezulu kangangoko kunokwenzeka uze ubuyele sikhundla iqala. Kwakhona, uphinde amaxesha 10-20.

4. lisalele Exercise. Kuyimfuneko ukuba cofa amadolo imilenze baphikele esifubeni sakhe umva ukuya kwindawo yokuqala. Ngoko ke, qhubeka ku 10-20.

Ngokuqhelekileyo, ngokomzimba umfundisi unyango ucebisa ukwenza zonke iintshukumo kancinci. Linda njengoko umnqonqo uya kwemali, ukuba indawo ayikho kuyimfuneko, ekubeni traffic idatha efanelekileyo kuphela ukusetyenziswa umbala ekhaya.

Unyango Exercise for Ukophuka

umthambo therapeutic elwe in kwakhona umzimba emva zaphuka. Ukulungiselela le njongo, okhethiweyo complex loqheliso.

1. Ukubuyisela ukuhamba joint yonakele, kuyimfuneko ukwenza njengokujikeleza ingalo okanye umlenze ochaphazelekayo, ukuphindaphinda intshukumo amaxesha malunga-10. Kufuneka uthathe ingqalelo yokuba intshukumo kwiintsuku zokuqala ezimbalwa emva kokuthathwa ngaphandle udaka ayinakusetyenziswa.

2. Zisa kwezihlunu kuya kunceda lo msebenzi. Ubunzima umlenze okanye ingalo ukuba kuvuswa kwi-engile nama-30 degrees ngayo ngaphambili ubambe imizuzwana embalwa. Amaxesha aliqela ukuphinda intshukumo.

3. Ukuze kuziswe kwicala kwezihlunu kunye umva emathangeni, enze isindululo esebenzisa ukuzala. Kufuneka ukwenza utshintsho ekhohlo neenyawo ekunene phambili ecaleni ngokuphindwe-10, ngaloo ndlela kuyimfuneko ukubambelela ngenkxaso.

4. Kuya kusetyenziswa lo msebenzi umzimba evela umlenze eyaphukileyo kwenza impembelelo entle ukomeleza izihlunu ithole. Kuya kufuneka kwakhona inkxaso. Zibheke esibondeni, kuyimfuneko ukuba izandla zakhe, uze kancinci ukuhlala up ngeenzwane ndize isantya phantsi ngeenyawo. Ukuba kuyimfuneko, ukunyuka umthwalo engenziwa kwenye intshukumo umlenze.

ukuphulula umzimba womntu ngobunono

Massage unyango emzimbeni kunceda kuphele iintlungu kunye nengxabano kwezihlunu. Abaphandi baye baqinisekisa ukuba ngexesha yokuthanjiswa, umsipha bulukwe kwaye ngokwenjenjalo unciphisa iiseli impendulo arhabaxa. Oku kungqina ukuba yokuthanjiswa kuluncedo kakhulu angalulama yokwenzakala.

Nge ukungcangcazela, uxinzelelo, kunye zochuku zingachaphazela amalungu kunye namalaphu. Ukuze kufikelelwe isiphumo enyangayo, yokuthanjiswa kufuneka makwenziwe izixhobo ezikhethekileyo, kodwa njengenyathelo lothintelo kwaye kungenziwa ngesandla.

Oku kunokwenziwa isigqibo sokuba impilo yomzimba - Kulula kakhulu, kwiimeko ezininzi, unyango elingenabuhlungu, leyo kusetyenziselwa kuphela ukunyanga isigulane, kodwa ukunqanda ezinye izifo umntu, waphila kwaphela.