Gymnastics ngoba umgogodla: Ukuzivocavoca kanye nezinqubo

Gcina impilo yakho ngezindlela eziningana. Omunye wabo - Physiotherapy, Ngamafuphi nje - umzimba. Kulesi sihloko Ngifuna ukhulume ungasiza kanjani izinzwa zakho iqoqo umzimba.

A izimiso ezimbalwa ezilula

Okokuqala kubalulekile ukusho ukuthi imishanguzo Ukuvivinya for yomgogodla akufanele ukuletha umuntu ubuhlungu kubangele kakhulu imisipha ukungezwani njengoba kungenzeka in ejimini. Iqiniso lokuthi leli umsebenzi zokwelapha, hhayi isisindo ukuqeqeshwa. Kuyadingeka ukuba bazi kangcono ukuthi yini ukuqala umzimba ezilula futhi nizenze izikhathi ezimbalwa ngoba eziningana izindlela. Kuphela isikhathi kungandisa inani imithwalo. Ukuze ugweme ngisho ubuhlungu elincane phakathi nesimiso, qiniseka ukuxoxa emzimbeni. Lokhu kungenziwa ngendlela okugeza amanzi ashisayo noma ngokusebenzisa amathawula steamed. Enye imvamisa ukusebenza esibaluleke kakhulu zonke izivivinyo. Ngakho-ke, emgogodleni ukuze athole ukwelashwa komzimba kufanele kube umkhuba, ikakhulu lapho kuziwa abantu abanezifo ezingamahlalakhona. Than amakilasi elivamile ezihlukene, imiphumela kanye isimo sempilo isiguli kangcono. Nokho, ungesabi, ngoba ngisho namakilasi nsuku zonke imizuzu engu-10-20 kuphela ongabona nemiphumela emihle kakhulu. A caveat ezincane: uma umuntu ngezinye izikhathi zaba zimbi ubuhlungu, e zikhathi akukuhle ukubamba amakilasi ukuhlehlisile isikhathi esithile. Futhi-ke, ephelele - kunanyana ngibuphi ubujamo okibo ezingabazisayo ukuba bonana nodokotela wakho kuqala, ngubani, ngasendleleni, kungase ngokwayo liqoke sokuvivinya umzimba umzimba for yomgogodla.

emgogodleni wesibeletho

Kakhulu akuvamile, umuntu enenkinga wonke emgogodleni. Ngokuvamile kuba ingxenye ethile kungase ziphazamisa nesineke. Lapha kakhulu kuye futhi isitimela. Ngakho, manje sizogxila lokho kufanele umzimba ngoba umgogodla wesibeletho. Kuwufanele bathi kubalulekile ukwazi inkinga yakho. Phela, ungavele ukuqeqesha ukuhamba amathambo, futhi kungenzeka ukuba babanikele isigaba ukukhululeka ubuhlungu. Yilokho nje kuzoxoxwa. Ngakho, imisipha eziyinkimbinkimbi ukuphumula ubuhlungu ukunciphisa zazihlanganisa 5 umzimba ezilula, Nokho, okuyinto, uyonika imiphumela emihle kakhulu.

Ukusebenzisa lokuqala: esimweni ehlezi ukuze angeluli isandla sakhe ebunzini lakhe futhi wenze Nyakazisa ikhanda phambili, isandla sakhe njengokungathi aphikisanayo ke. Qhubeka amasekhondi 10, bese 10 imizuzwana lokuphumula. Inombolo enhle izindlela: 10. Lo msebenzi muhle ngoba kuqinisekisa isikhundla lesifanele ikhanda futhi ethuthuka ukuhamba amathambo.

Ukusebenzisa yesibili: ukuqinisa imisipha lateral entanyeni, kubalulekile futhi kule awulutho ukuba abeke isandla sakhe, kodwa hhayi emabunzini ithempeli, UKUPHEBEZA ukunyakaza isandla ekhanda. Nalapha futhi, ukwenza eziyishumi amasethi imizuzwana 10 ne inani elifanayo phefu.

Ukusebenzisa lwesithathu: emi noma ukuhlala ngezandla phansi ezinhlangothini zenu. Kuyadingeka ukukhulisa emahlombe njengoba eliphezulu ngangokunokwenzeka, ukugcina esimweni Friend mayelana amasekhondi angu-15, kancane kancane wehlise kubo. Phefu: amasekhondi angu-10, inani osondela izikhathi 10.

Ukusebenzisa wesine: lisalele kudingeka wena uhlikihla engxenyeni phakathi ithambo entanyeni ingxenye soft ngakho, lapho imisipha. Lokhu kumele kwenziwe cishe 3-4 imizuzu, asesabi ucindezela kule ndawo. Lokhu kumele kwenziwe ukuze banciphise ubuhlungu, kanye ukuba abhekane ngokuphumelelayo nesitha ikhanda.

Owesihlanu umsebenzi massage okunamathiselwe amaphuzu Imisipha yentamo ukuze izindwani. Ukuze wenze lokhu, esifundeni phezulu futhi maphakathi izindwani ukumbhucunga ngentshiseko 3-4 imizuzu. Kubalulekile ukusho ukuthi ubuhlungu kungenzeka ekuqaleni, kodwa-ke, linyamalale nge sikhathi.

thorax

Ngokuzayo sifo zingase zibasize elashwe ngokomzimba: thoracic osteochondrosis emgogodleni. Ukuze wenze lokhu, ungakwazi futhi sithathe iqoqo umzimba ngempumelelo. Kuzobakhuthaza sibhekiswe ekuthuthukiseni ukuhamba yomgogodla thoracic, kanye nokubuya kungenzeka ukudonsa umoya.

Ukuzivocavoca eyodwa: udinga ukuba ahlale esihlalweni ephethe okusezingeni eliphezulu emuva oqinile. Okokuqala, umuntu omuhle egoba phambili, edonsa ngangokunokwenzeka, bese Asondele emuva. Ukuvivinya umzimba yikho okungcono ukuphinda izikhathi 3-5.

Ukuzivocavoca ezimbili: badinga ubukhulu ahambise isondo-10 cm, uma lokho kungenjalo, kungenziwa nilimaza ithawula phezu pin rolling. Le divayisi ibekwe ngaphansi thorax, umuntu elala emhlane wakhe, tucking izandla zakhe ngemuva ekhanda lakhe. Isiguli kufanele uqale bend ke siphakamise esifubeni. Lokhu kumele kwenziwe izikhathi 3-4. Ukuqeqesha ezingxenyeni ezahlukene thoracic emgogodleni roller kufanele uyiswe kwenye indawo.

Qeqesha lwesithathu, umsizi: Umsizi kufanele kube kancane massaging endaweni ephakathi izindwani ehlombe. Khona-ke isiguli amandla ibahlanganisa bonke, ukugcina isikhashana kulesi sikhundla, bese uphumule. Kulokhu, umsizi okuhle ngazo ehlombe, sengathi ukubasiza ukuba esiphezulu bazohlukana esandleni.

Lumbosacral

Kukhona futhi obonisa ukulapha umzimba emgogodleni lumbosacral. Ngakho, ungavele ukuqeqesha kule ndawo, futhi kungaba elula kancane emgogodleni ukuze akhulule ingcindezi izicubu ezindaweni inkinga emuva.

Ukuzivocavoca eyodwa: elele emhlane wakhe ngemilenze yomuntu kancane izimisele kumelwe kube nzima imisipha esiswini, kuyilapho engabambelele umoya wami. Lokhu kwenziwa mayelana 10-15 izikhathi. Lokhu kusiza ejikeni kancane yomgogodla.

Ukuzivocavoca ezimbili: udinga ukuthatha ukwesekwa, ume phambi emadolweni akhe, esebeka ikhanda lakhe emuva bend yenyuka ngesikhathi esifanayo ibe edonsa imisipha. Isikhundla yasenhla nemithombo yasenzansi ukuba cishe 10 imizuzwana, kodwa ekuvimbeleni iqolo. Phinda umsebenzi izikhathi 10.

Ukuzivocavoca ezintathu: kuzomele uvule umnyango hang ezandleni zakhe eyeluliwe, izimisele ngesikhathi esifanayo emadolweni. Ngakho musa hang ngaphansi komzuzu ngemva kokuzivivinya ekuphumuleni cishe imizuzu engu-10 Ukwenza ambalwa izindlela ngosuku. Lo msebenzi elula imisipha ngokuphelele futhi aqede ingcindezi yomgogodla.

Ukuzivocavoca ezine: hang on oluvundlile ku izingalo iqonde, turning esifubeni kwesokunene nezinhlanu kwesobunxele. Lokhu akufanele kube nzima intamo, amahlombe, yonke into kufanele ibe ekhululekile ukuba esiphezulu. Liphinde ngilulekela umzimba ukuthi kungaba liphindwe izikhathi eziningana ngosuku. Ngakho kudingeka uhlanganyele imizuzu emithathu noma emine.

emgogodleni ukwa

yokuzijwayeza Spinal edingekayo esimweni uma umuntu waba ukwa kokucindezelwa. Kodwa lapha kubalulekile ukuthi zonke izivivinyo kumele udokotela, self-ukuzisiza is hhayi Kunconywa, ngoba lokhu kuziphatha, kungaba kubi kakhulu ngisho isimo. Futhi, kufanele uyakhumbula ukuthi inkathi ukuvuselelwa kanye yokutakula kuyoba eside kakhulu. Ngakho, isikhathi sokuqala umsebenzi yokwelapha nge waphuka vertebral ithatha cishe emavikini amabili lokuqala, lapho umthwalo ubuncane, futhi umzimba Umuntu ophilile udinga kungase kubonakale kobuntwana nhlobo. Zonke ukunyakaza lwenziwa isikhundla lisalele. Isikhathi ukuvuselelwa yesibili - ngemva kwamasonto 3-6 ukulimala, izivivinyo kuthiwa ayenza elele emhlane wakho esiswini. Isikhathi sesithathu - lwenyanga yesibili ngemva Ukulimala umgogodla. Kuyoba lula ukwenza umzimba ngenkathi mile ezinamaphiko ezihamba ngazo zozine. Isikhathi wesine, elokugcina - kuba ngenyanga yesithathu ngemva ukulimala: ungeze umzimba imile, siqeqesha nge ibhola.

protrusion

yokwelapha Ukuzivocavoca e protrusion umgogodla bunikezwe. Lona omunye zokukhulekela zenkolo ezazivame kakhulu ukonakala umgogodla, okuyinto eyenzeka ngo-cishe u-80% abantu. Kubalulekile wazi ukuthi lokhu esigabeni sokuqala umbhunu, ngakho le nkinga kumele kube esebenza kahle kakhulu ukulwa. Lokhu kuzosiza ku Physiotherapy. Nokho, amakilasi akuzona eziyinkimbinkimbi, kubalulekile ukuqeqesha esifundeni lapho kunenkinga. Okuvame kakhulu ongakhetha - a protrusion protrusion lumbar zingenza akwazi ukugcina wesibeletho thoracic. Nalapha futhi, kubalulekile ukusho ukuthi lokhu isimo lapho ukwelashwa kufanele linqume kuphela udokotela, njengoba eba eziyinkimbinkimbi umzimba ewusizo, okuzokwenza asondele lowo muntu. Kuphela ngale ndlela singakufinyelela imiphumela oyifunayo futhi akusho ukulimaza yena.

ukugobeka komhlandla

Uma umuntu ukugobeka komhlandla, sisiza yokuzijwayeza ngoba umgogodla. Bonisa lapha kufanele iqondiswe hhayi yokwelula emuva, kungase kancane zilulaza isimo lesiguli. Amakilasi aphethwe eendaweni ezihlukahlukeneko.

"Standing": ukuhamba emhlabathini, ngenkathi sigcina ezingeni kokuma; kwezandla up, emi tiptoes kanye stop nje egcwele.

Ukuze "lisalele": ukudonsa yakho yesekudla ukuze lidvolo lakho lesencele futhi okuphambene nalokho; yanjalo edonsa amadolo akho esifubeni sakho.

Ukuze "ezithandwa": isikebhe - udinga luqhephuke up, ukulungisa imizuzwana embalwa kulesi sikhundla. Buyela yokuqala kancane. Ukuncika izandla, phakamisa emilenzeni yakho njengoba eliphezulu ngangokunokwenzeka.