Hayi, kunzima ukufumana ixesha lokuqinisa imisipha yomzimba wonke, ngaphezu koko, ukufumana rhoqo. Umsebenzi, ikhaya, nosapho, kwaye ukuba usasebenza isicelo sokungcebeleka okuncinci ... Unokubhala amaphecana malunga neenzuzo zokuzivocavoca ngempilo, kodwa isinyathelo esinqumayo siya kuba sakho - mhlawumbi uza kufumana ithuba lokuzibandakanya okanye awukho. Emva koko onke amagama aya kubakho.
Xa kuziwa kwiingxaki zangemva, isigulane sinconywa ukuzivocavoca ezithile ukuqinisa umlenze kunye "nomtyholi" we-hypodynamia. Kuwuphi na umntu wanamhlanje oza kuphendula ukuba usezinyaweni yonke imini: de kube sekufike ikhefu, ngelixa limile, ngelixa likhawuleza, liya kufika kwizithuthi zikawonkewonke emsebenzini, ngelixa libaleka ekudleni kwasekuseni nasemva ... Konke ixesha likhawuleza kwaye libaleke, kodwa kukho inxaxheba efanayo, inomsebenzi.
Siza kuzama ukukuchazela oko kwenzekayo emthonjeni wakho emini kwaye ubonise indlela yokuphucula kakuhle ngayo, usebenzisa izivivinyo eziqinisa umgudu.
Ubomi emva
Ekupheleni kosuku lokusebenza, umgudu wethu uncishiswe ngu-1 - 2 cm. Ukususela kumxhatshazo oqhubekayo (ukuhlala ixesha elide kunye nokuhlala), isivumelwano somsebenzi we-vertebrae, kwaye awuyihlwanga. Umqolo ophilileyo unobungobo abathathu, oko kukuthi, intsapho, i-thoracic kunye ne-lumbar. Umqolo wethu unama-vertebrae angama-24 kunye neediski, ezifakwe phakathi kwazo. Ezi diski zixhunyiwe xa sivumela i-vertebrae ukuba isondele kakhulu.
Xa kukho isifo kwenye indawo ye-vertebral, umthwalo kwezinye iimbini zanda, kwaye ngokufanayo, zigula kwakhona. Kwaye umsebenzi wegigaments and muscles kukugcina ukukhawuleza ukubuyisela. Ukuba umqolo awuqeqeshanga, kwaye awucingi malunga nokuqinisa imisipha yomgudu, i-atrophy, kwaye umgudu ugula ukugqithisa umthwalo.
Ukuqinisa
Ukuzivocavoca umzimba ukuqinisa umgudu kufuneka ube ngamandla kunye nokuzivocavoca kwe-aerobic , kunye nokuzilolonga. Ngaphezu koko, iphuzu lokugqibela libaluleke kakhulu, kuba lilo lwandiso oluya kuthintela ukufuduka okungahambi kakubi kweediski ze-intervertebral.
Ukuzivocavoca
Ukusebenza kwethu okunzima kokomeleza umgudu kuya kusebenza njengendlela ephumayo kakhulu kwinkqubo yenzwa emva kwentsuku ende kakhulu.
- Sihlala esihlalweni esithende, sithatha umoya - siphakamise izandla zethu, ngelixa silula imisipha ye-intercostal, kwaye siphumelele izandla.
- I-IP - kuzo zonke iine, kunye neesokisi sihlala phantsi, siphakamise izandla kunye neenyawo emzimbeni ukuya kwi-dog "pose". Sigoba, kwaye ke, sijikeleze umqolo wethu, sibuyela kwizandla ezichanekileyo. Sivula isifuba, sijonge phambili. Sifuduka size sibuyele kwinja, "bhoxa" phantsi. Suka ngokusuka kwenye indawo ukuya kwesinye.
- Siyehlisa phantsi i-pelvis phantsi, imilenze enezintlu eziphambili phambi kwethu, izandla zolulele phezu kwentloko. Ekuphumuleni, sibamba kwiinyawo zethu, sisichukumise umlenze sibe ngokwethu, kunye nesifuba sethu. Ekuphumeni kwethu siphula imilenze kwaye sinciphise amabele ethu kwiinyawo zethu. Emva kokuba silungelelanise imilenze yethu, siphinde siguqe ngaphantsi kokuphefumlelwa kwaye siphumle ekuphumuleni. Gungqa imilenze ngokupheleleyo, ugobe emgodini kwaye udibanise kwiinyawo zabo.
- Sijikeleza umqolo wethu, silula izandla zethu size sithumelele kwiinyawo zethu. Senza uguquko olunamandla ukusuka kwesinye isikhundla ukuya kwesinye. Ukulungisa umthamo, sithatha iinyawo.
- Solulela izandla zethu, sizibeka emva kwethu, simi ezinyaweni zethu, sinyanise izikhwelo zethu, sizenzele. Siya kwehla, sinomoya wangaphakathi solulela kwaye siphinde sibuyele i-arc kodwa ngokunyuka komlenze wokunene. Siphonsa umlenze, sibeka unyawo entanjeni yesobunxele, xa siphumelela ukuphefumula. Sibuya: silula umlenze wethu, siwa. Ukuphefumla, ukugubha ezinyaweni zabo, ukuguqula nokubeka izandla zethu, ukugxotha nokwenza konke kumlenze wesibili.
- Ukuphosa izandla ukusuka phantsi, i-pelvis iphakanyisiwe, kwaye siyibamba ngamadolo. Sibuyela ephantsi. Sithatha iinqwelo ngeenyawo, ekufakeni inhalation sishukumisa i-pelvis phezulu. Sibeka iintendelezo phantsi kwelinqeni kwaye sihambe kunye neenyawo zethu phambili. Sibuyela kunye neenyawo zethu kwaye sibaphakamise. Emva koko pha kamisa iinyawo zombini ngexesha elinye.
- Siya kuguqa ngamadolo size sisondele ngakwesokudla, ngakwesobunxele.
- Sifaka emva, ngasemva.
- Hlala phantsi, imilenze idlulele kwisiqingatha-losus, inhale, uphume.