Yokutakula emgogodleni: umzimba

Ukubuyisela emgogodleni - isilinganiso ezidingekile ukungenelela kuhlinzwa. Owabanjwa mhlaka ukuhlinzwa emgogodleni libhekwa njengoba omunye sina futhi eziyinkimbinkimbi. Kufanele kukhunjulwe ukuthi kungase nokuvulwa zephuze izinyanga noma ngisho neminyaka. Nokho, indlela wemfanelo lodokotela nemikhuba njalo Gymnastic kuzosiza ukunciphisa lesi sikhathi edabukisayo. Ngokuvamile impumelelo operation kuncike ngokunembile indlela entsha wemfanelo esigabeni yokutakula.

Amathuba cishe angenamkhawulo

Kuze emashumini ambalwa eminyaka edlule, imithi kanye Wayengacabangi ukuthi emuva ukuhlinzwa uyofunda ukuba afeze ngempumelelo, ngokusebenzisa anhlobonhlobo ezimweni. Ngaphambili, lolu hlobo kokungenela kwakuhambisana nezinga eliphansi ingozi eliphezulu kakhulu. Kodwa osukwini lwethu imisebenzi babé cishe okungenangozi it is ngokwethukela kusetshenziswa microsurgery. Lokhu kunciphisa isikhathi yokungenela ngqo, lula ukuqeqeshwa, emgogodleni kudinga isikhathi ekululameni.

Izibalo zibonisa ukuthi iphesenti eyinhloko imisebenzi aphethwe nge Chile oqondile. Kodwa isiguli kufanele sikhumbule ukuthi akuyona yonke into incike ohlinzayo. Kubaluleke ngokufanayo kudlule nokuvuselelwa ngaphansi kokuqondisa udokotela onguchwepheshe, vele ulandele izincomo zayo.

Trauma - akuyona umusho

Medicine wafakazela ukuthi yokutakula kusuka ukwa umgogodla - nakanjani real. Ukusebenza azenziwanga kuphela kuleli cala, kodwa futhi eziningi nezinye izinkomba. Ukuvuselelwa izinyathelo asesetshenzwa umsebenzi sodaba ngalunye.

Imisebenzi esemqoka kwesikhathi yokutakula:

• Umane ubuhlungu;
• ukwandisa isivinini ukuphulukisa;
• zokuvimbela izinkinga;
• ukubuyela indoda ukuhamba.

Isihluthulelo sempumelelo - indlela siqu

Akunakwenzeka lokwakha izincomo jikelele, noma ukusho lokho asebenzisa kukho ukubuyisela umgogodla suit bonke abantu ngothi lwabo. Njengomthetho, ukwelashwa kwakhiwa ngamunye. Ochwepheshe cabangela uhlobo ukulimala nesikali yayo, ubunkimbinkimbi isimo kanye izici ngamunye umzimba.

Ukuvuselelwa - ngesikhathi lapho imithi wenza konke angakwenza ukuze indoda bangaphila ngokunethezeka. Khumbula, ngokushesha ngemva kokudamba ukusebenza ukuletha ngisho ukunyakaza kakhulu elula. Ukuze ukubhekana kangcono nale nkinga, ungase uprakthize postures ethize, kanye izakhiwo umzimba ukuthi uvumele balahle ukucindezeleka. Ngeke ngempela kube yokuzijwayeza zakudala. Eminyakeni yamuva, ngokwethukela kusetshenziswa ukwenza i-yoga, ukuzivocavoca, zivela nobuBuddha.

Isikhathi selapha wonke amanxeba kanye maims

Ukuvakashela isikhungo sezokwelapha, kufanele sikhumbule ukuthi amakilasi 1-2 kuphela ngeke ukunikeza noma yimuphi umphumela. Prakthiza lubonisa ukuthi lapho ukuhlinzwa umgogodla isikhathi nokuvuselelwa akuvamile ihlala esingaphansi kwezinyanga ezintathu, ngokuvamile imisiwe isikhathi esingangonyaka noma iminyaka eminingi.

Ukuqala ngaphambili wokwakha kabusha uqwanga kabuhlungu emgogodleni, isikhathi esingaphansi kuzothatha. Uma phakathi ukusebenza futhi ukuhamba ngesilinganiso yokutakula wathatha isikhathi eside, kubalulekile ukuba ngilidlulisele udokotela ephezulu ngezeluleko ezinhle, kangangokuthi wayengakwazi ukuthola isethi eyodwa umzimba ukuthi zizosebenza esimweni sakho.

umsebenzi zokwelapha

Kukholakala ukuthi lokhu ngeqoqo lezinyathelo is nempumelelo uma ukuhlinzwa emgogodleni abathintekayo. Ukwelashwa, yokutakula kuleli cala, ukuvumela umuntu abuyele ukuhamba futhi, ngakho-ke, ukushabalalisa izinkinga kwegazi. Prakthiza ububanzi amaseshini, phakathi kwesikhathi lapho:

• imisipha emuva ithoni;
• ukugeleza kwegazi luphakanyiswa;
• umzimba ubuyela evamile e esikhathini esifishane.

Physiotherapy

Ngokuhamba yokwelapha enjalo umgogodla uqwanga izicubu ukukhanda kuthonywa:

• abandayo;
• ukushisa;
• Amandla kagesi;
• ultrasound;
• kazibuthe;
• laser.

Ngo inqubo umthelela yomgogodla ocushiwe izindlela okuzivuselela, izilonda ukuphulukisa ngokushesha, ubuhlungu uya, kuthuthukisa kwegazi, izicubu izitho. Eminyakeni yamuva, ngaphezu izindlela zesintu ukuze athole ukwelashwa komzimba, kuyanda ukusetshenziswa ezintsha ekuboniseni kusebenta anda.

abaqeqeshi

isikhathi postoperative ukuze isiguli conjugate ne isikhathi eside ngaphandle ezihambayo, lapho umuntu uhleli noma ulele. Umzimba womuntu ngokuvamile ezithathekayo, ukuze ukulinganiselwa okunjalo kayisiyo yeqiniso.

Ukunciphisa imiphumela emibi ukuhlinzwa, kutuswa ukuxhaphaza zenzelwe abaqeqeshi. Asiza umuntu uhlale uqotho naphezu kokulimala yamuva. Ukubuyisela yomgogodla ezimweni ezinjalo ngokushesha kakhudlwana.

Qigong

Abeza kithi ezivela eMpumalanga umzimba qigong zikufakazela ngokwabo kahle etimeni letehlukene, iyathinteka futhi emumva ukuhlinzwa umgogodla. Kunconywa ukusebenzisa le ndlela ngaphansi kokulawulwa obhekene kwesikhathi nokuvulwa udokotela lesiguli.

Konke kuqala ngomuzwa umzimba wayo siqu. Kokuqala isikhundla: izinyawo ibekwe ehlombe-ububanzi phakathi kangangokuba zezinyawo parallel nomunye. Amadolo kancane agobile, oqeda ukhalo, kodwa hhayi ngokubeka phansi izibunu emuva. Arms hang alengayo, kwesilevu eyehlisiwe bese phezulu esifisa phezulu. Lesi sikhundla - ukuqala ngoba zonke izivivinyo. Limele uxhumano izitho zomzimba futhi ukwazi.

crane entanyeni

Kulesi umsebenzi, kwesilevu sicindezelwe entanyeni, edonsa phambili. Lungisa umzimba imizuzwana embalwa. Okulandelayo, ikhanda lehliselwa, esiphezulu ezihambayo ngokushelela phakamisa nibuyele isikhundla ukuqala.

ukuphefumula okumsulwa

Uma uhlose ukubuyisela yomgogodla wesibeletho, lo mkhuba kungaba wusizo ikakhulukazi. Nasally imuncwe ngokujulile bese iyaphuma, ukukhulula umoya. Isisu ubunzima bafakwa uqobo. Unake ukuze umzimba wonke esikhululekile. Ukudweba isifaniso nge iphaphethi, okungekho muntu akanakho ukuphatha phezu, futhi wayekade ekugcineni siqu inkululeko yabo yokuzikhethela.

Turtle entanyeni

Kulesi umsebenzi, kudingeka ucindezela ngokucophelela kwesilevu ngqo entanyeni, bese ngihlaliswa ikhanda lakhe ephansi esifubeni. Kulesi sikhundla, umzimba iqinile. Inhloko kufanele kube parallel phansi, kwesilevu kancane kancane fed phambili. Khona-ke kancane aphakamise ikhanda lakho, amehlo ukuze esibhakabhakeni. Buyela indawo yokuqala.

Dragon sathandwa emafwini

Ukusebenzisa iqala ilungiselelo izandla ezinhlangothini, babayise kuze kube emahlombe. Khona-ke kwehlisa izandla zakhe, musa ukukhiya, ukukhulisa esifubeni. izingalo eligoqiwe eqondiswa ebunzini, vula, vula isandla avaliwe futhi bafuna wonke esibhakabhakeni.

Endololwaneni lehliselwa, omunye ephakanyiswe, ukuguquguquka yezinyoni ubambo. Isiqu sawo kuyadingeka ukuze ujike bafike endololwaneni, okuyinto ophakamayo. Lapho umzimba sihamba iphuzu ukungezwani enkulu, ukushintsha isikhundla endololwaneni, ukuvula esifubeni.

Yoga emgogodleni kanye hernia

Kumiswa emgogodleni is by amathambo zixhunywe kalula sixhumene. I ukuhamba zalesi simiso kuqinisekiswa akwazi ukugcina intervertebral. Layisha nsuku zonke, izimo ungakhululekile, isimo okungenamsoco kubangela anhlobonhlobo izifo. Hhayi iziguli kanye betholakala "hernia".

Izicubu ukonakala, ukuba buthakathaka kwezicubu, ukubhujiswa amathambo kuholela zokugula, nokuqedwa okuyinto kwezinye izimo kungenzeka kuphela ngokususa ukuhlinzwa. Nokho, umkhuba ubonisa, odokotela bakhetha ukuzijayeza ngangokunokwenzeka yokwelapha ngoludala, kodwa mhlawumbe lokhu akunjalo ngaso sonke isikhathi. Kunoma ikuphi ukwelapha omunye izigaba ebaluleke kakhulu ukubuya izinga womuntu zokuphila iba emumva umbhunu umgogodla.

Kanjani siqiniseka yoga, umzamo kwemisipha - lena Ikhambi elingcono kakhulu le, okuvumela umuntu abuyele impilo. umkhuba Proper umzimba kungenyusa zokukhipha igciwane zonke izingxenye yomgogodla, ngisho nalapho zokugula wethulwa. Yoga umhlane kuthinta zonke ingxenye yomzimba ngamunye, ukuvumela umuntu kabusha injabulo a khulula nobuhlungu-mahhala ukunyakaza. Bonisa ngokuthi "asanas". Ukubuyisela yomgogodla ngokusebenzisa yoga kungenzeka, kodwa ukuze kuzuzwe umphumela eziphathekayo isidingo sabo ukwenza nsukuzonke.

Isebenza kanjani?

Ngokucacile we-yoga asanas elandelayo kufanele igcinwe okwesikhathi eside. Ngezinye umsebenzi incipha ingcindezi ngaphakathi disc, okuyinto kuba nomphumela omuhle hhayi kuphela ezindaweni ezithintekile, kodwa futhi empilweni. Ungenzenjani yomgogodla thonya ubizwa kufanele kubhekwe omunye impumelelo.

Lapho abaqhuba umzimba ngokuhlanganyela babe ethambile, nezimo xaxa, Indwangu siguqulelwa nezimo, imisipha ziyaqiniswa. Lapho ukucindezeleka static oyenza motoneurons apharathasi, kanjalo lokwakha yomgogodla sokusebenza.

Ukwenza i-yoga ikuvumela ukuba usebenze kuphela yomgogodla sinzima, kodwa futhi izidumbu akhethwe. It kabusha ukukhethwa asanas ezithile. Kunconywa ukuba bahlanganyele ngaphansi kweso lwezokwelapha, ukuzijayeza umzimba okungenani kabili ngosuku.

Kuphi ukuqala?

Ngaphambi kokuba bathathe asanas, ukwenza bezilolonga: enyakazayo, ujike bese uphendukisa ikhanda. Move buthule, atishaye, kancane, ukuphinda ukunyakaza ngamunye izikhathi 10. Lapho usuqedile, uqhubeke ngqo yoga.

Isimo sokuqala ngqa - ke tadasana. Ingabe ephuza. Ungabese nakwezinye izivivinyo. Ngalendlela lelandzelako:

1. Hlala esimweni ukhululekile.
2. Phakamisani izandla zabo.
3. Donsela yomgogodla.
4. Bend izindololwane, ezifuywa, ngaleyo ndlela ebekela emahlombe zifana kuya ebusweni phansi.
5. Emabhulashini iqondiswe phezulu, ukwakha isimo efana lekhandlela.
6. Jikisa ikhanda kwesokunene nezinhlanu kwesobunxele, bese agcwalisa.
7. Phinda lokhu izikhathi eziningana, nsuku zonke okwandisa ukuhamba amathambo.

Ardha Matsiendrasana

Uma ukusebenza idluliselwe yomgogodla, sokubuyiselwa by yoga umzimba Ardha ngempela kuhlanganisa Matsiendrasana.

okufushane Esenziwe Lula: khetha indawo egumbini uzoshiya ogangeni futhi ukuma aqonde. Ukuhogela, isandla sakho sokunene, ukushintshanisa esifubeni nasekhanda ngakwesokudla, uzama ukufinyelela odongeni. On the exhale, ubuyele indawo yokuqala.

Inguqulo ezingcono lifanele lijayezwe nsuku zonke, ngokushesha nje lapho owakwazi ukuyazi kahle.

1. Hlala ku nomlenze wokunene, agobe lesekudla, iminwe uzama uthinte buttock ngakwesokunxele.
2. Ukugoba lesekudla, ahlupheke umlenze phezu kwezinye.
3. umzimba wakhe wonke uphendukela ngakwesobunxele.
4. Isandla sokunene kwenziwe ngezansi kwedolo ngakwesokunxele.
5. Uzozala isandla sakhe sokhohlo emuva akhe dlulile uzama ukuvala esandleni sakhe.
6. Shona waphendukela ngakwesobunxele.
7. Phakamisa kwesilevu.

It Kunconywa umsebenzi ukwenza phakathi ejimini noma njengoba yokugcina.

yoga unxantathu

Uma umuntu kwadingeka ithuba ukuhambisa ukwa yomgogodla, ekwakhiweni kabusha kusathe gozololo isikhathi eside. Ngaphandle efanele izinyathelo eziyinkimbinkimbi nokuvuselelwa ungalahlekelwa unaphakade ukuhamba, futhi ngenxa yalokho, izinga lempilo. An isilinganiso esiphumelelako ukwenza i-yoga umzimba, okwaqala ngokushesha nje ngezinga elivunyelwa yimpilo. Lapho Yini okufanele ngiyenze, nje udokotela uthi, ekuhloleni ngezimo zesiguli. Khumbula: washesha ukuqhuba yoga, wena kungabangela ngokwakho ukulimala ngokwengeziwe. Ngakho-ke, kumelwe uqaphe kakhulu.

Ngakho, i-yoga onxantathu. Amabili ezivamile: nabokhulumile futhi ohlangothini. Eyokuqala libizwa Parivrita Trikonasana yesibili - Parivatrikonasana.

Parivrita Trikonasana kanje:

1. Ukuqala Stand - izinyawo ehlombe nobubanzi ngaphandle.
2. Isandla sokunene ukubeka phansi ezinyaweni iminwe kwesokunxele bebheke esithendeni.
3. Isandla sakhe sobunxele ophakamayo.
4. Shona zisashisa edlule.
5. Sibheke kalula yethu.

Lokhu kungenziwa kokubili ekuqaleni kanye phakathi noma ekupheleni eziyinkimbinkimbi.

Parivatrikonasana kanje:

1. Kokuqala ukuma - a lunge ukuze nomlenze wesokunene, izimisele at ngamadolo 90 °.
2. Iminwe nolokhohlo wathumela up, ngakwesokudla - ohlangothini.
3. I esifubeni esitshekile ukuguqa yakho.
4. ngesandla sobunxele ukudonsa futhi ilungelo.
5. Kwesokudla isandla goba, ubekwe umlenze izimisele (ungavele uyozilungisa futhi ezilengayo).
6. Shona kuhoxiswa phezulu ebheka phambili.
7. Ifuna ukuqinisekisa ukuthi esifubeni kwakuthandeka hip. Usuku nosuku bezama unciphise ibanga.

Futhi uqedile?

Ngenxa umsebenzi wokugcina Kunconywa Savasana. It ephumula umzimba, sivuselela amandla. It kwenziwa cishe imizuzu emihlanu, kodwa ungaba kulesi sikhundla, futhi ngemva kwamahora amabili.

Zikagesi ezilandelayo: amanga emuva yakho, esakaza imilenze yakhe i-engela 45 °. Imisipha uphumule, udonsa kakhulu umoya, ukuzola futhi wadingiswa ingqondo yakhe yonke imicabango.