"Ifilfish" - Imyitozo ngorora inyuma ya Katsudzo Niche

Imyitozo ngororamubiri ikoresha amafi ya zahabu inyuma arakwiriye abafite ububabare mumigongo. Ububabare buragabanuka no koga, gukora neza, imyitozo yo gusiganwa ku magare. Birakenewe kuganira hakiri kare ibikorwa byiza byumubiri na muganga. Birakwiye ko tumenya ko umugongo utameze neza ushobora gutera izindi ndwara. Kubwibyo, mbere yo kwandukira mubuhanga bwo gushyira mu bikorwa "zahabu", tuzareba ingeso mbi inyuma.

Ni iki gitera ububabare?

34 Vertebrae muri umugongo ufitanye isano ningingo n'amagambo. Irashimira ko ushobora guhindura iburyo cyangwa ngo usige umutwe, torso, wegamiye imbere cyangwa wishingikirije inyuma. Hagati ya vertebrae ni karitsiye (disiki), zikurura umutwaro inyuma.

Urusobe rugizwe nibice 5: Ijosi, inyuma, Loin, ukwezi no kugoreka umutima. Ububabare mukarere kwose kagoko ni ingaruka zimvune, ziteze uburemere bukabije, bwiruka hejuru yubusa, igihagararo gitunguranye kandi kidahuye, intebe ndende cyangwa kuntebe), ibicurane.

Kuzunguruka bitameze neza nabyo bihinduka izindi ndwara, kuko ibikorwa byingenzi byinzego bifitanye isano rya bugufi nayo.

Kurugero, umugongo w'inkondo y'umura utanga amaraso mu bwonko, imibiri y'amashusho n'imyenda. Rero, ububabare bwo mu ijosi burashobora gutera umutwe, ibibazo byumva cyangwa icyerekezo.

Osteochondroses ya dorsal irashobora kuganisha ku mutima no munda. Ububabare mumugongo wo hasi bigabanya kugenda no gukora ubushobozi bwo gukora. Iyo ibyangiritse ku ishami rya Lumbar, imirimo yo kwipinganwa n'inzego zirashobora guhungabana, bityo umugongo ugomba kurindwa kandi urinzwe.

Nigute ushobora kubaho umuntu ufite umugongo? Byagenda bite se niba urwaye ububabare muri umugongo? Ni izihe ngeso wakwanga?

Aho ukorera hamwe ningeso nziza

Ni ngombwa ko aho ukorera afite ibikoresho kugirango udagomba kwicara mu guswera, kunama cyangwa kumera. Umugongo n'imitsi akenshi birababaza, kuko desktop iri hasi cyane, kandi umwanya wumubiri ntirushoboka.

Iyo wicaye, igitutu kuri pole ya Vertebral ni 40% kurenza iyo ugenda cyangwa uhagaze. Uburebure bwimbonerahamwe, Monitor ya mudasobwa, Mwandikisho na intebe bigomba guhuza imikurire yawe.

Intebe igomba kuba ndende kuburyo amaguru aruhukira hasi, kandi caviari nikibi y'ibibuno byatewe na 90 °.

Gerageza gukora kuruhuka, utabanje gushishikara (ibitugu ntibigomba kugabanywa imbere kandi ntugacogora). Amazu arashobora kugoragera kuri 20 °, bitabaye ibyo ugomba guhagarika disiki yumugongo kandi utera intangaruganda.

Shira amaboko yawe neza neza kuntebe yintebe cyangwa desktop. Ntukicare mu mwanya witwa Unker, ni ukuvuga hamwe nudusimba, ushyigikiwe nintoki. Kuvuga kuri terefone, ubigume mu kuboko kwawe, ntabwo ari ku rutugu.

Ingeso mbi cyane yo kwicara amaguru yazamuye. Ibi ntibihungabanya gusa amaraso gusa, ahubwo no gutondekanya neza. Nibyiza guhindura umwanya wo kwicara, amaguru n'amaboko buri minota 20, hindura umutwe wawe mubyerekezo bitandukanye.

Niba umara umwanya munini mumodoka mugihe ukora, hindura intebe kugirango wicare hamwe no gusubira inyuma, kugira uburyo bworoshye bwo kubona ibizunguruka na pedals.

Mugihe uzamuye ibiro, wunamye amaguru yawe, ntagaruka

Iyo ukorera murugo cyangwa mu busitani, ntibishoboka kugirango ukore imyitozo irenze urugero kuri pole ya Vergebral. Dufate ko bibaho ko kurohama akenshi byashizwemo hasi cyane mugikoni cyangwa mubwiherero. Ibintu byinshi byo murugo bigomba kuba byiza (isuku ya vacuum, imiduka akenshi ifite imirimo ngufi).

Niba unyeganyega cyane cyangwa kuzunguruka, urashobora kurambura imitsi. Ibi bigomba kwirindwa, kwibuka uburyo bwo gukomeza neza umwanya winyuma: Bikwiye kuruhuka gato no kugororoka bidasa nikibazo.

Niba uguze ibicuruzwa byinshi mububiko, ubishyire mu gitebo, ntukambare ibintu byose mukiganza kimwe. Niba ibyo kugura gupima kg 5, turabatwara (cyane cyane abagore) mumifuka ibiri.

Akenshi umugongo wakomeretse iyo ukora ingendo nyinshi icyarimwe. Mu bagore, mubisanzwe bibaho iyo bateje ikintu kiremereye (guswera!) Cyangwa umwana unyuze mumuryango muto wimashini.

Inyuma irakomereka cyane cyane iyo bateje ibiro nyuma yo kunama. Nyamuneka menya uburyo inkoni yabigize umwuga ikora: zizamura uburemere bukuru hejuru yumugongo, kandi ntabwo bitandukanye.

Kubwibyo, mugihe uzamura ikibero gikomeye, ikibuno kigomba kugira umutwaro munini (wunamye amaguru), kandi ntagaruka. Agomba guhora akomeza kuba mwiza. Bika ikintu hafi bishoboka kumaguru hanyuma urambure umugongo buhoro, kandi ntugangererane.

Abafite ububabare bw'umugongo, imyitozo ivuni irakenewe.

"Ifilfish" - Imyitozo ngorora inyuma ya Katsudzo Niche

Gukumira ububabare bw'umugongo

Umuhanga mu Buyapani Katsudzo Nishi buri munsi arasaba gukoresha "amafi ya zahabu" kugirango agakomeza kubaho. Ubu buryo bwo gukiza bwakozwe mu ntangiriro z'ikinyejana cya 20, ariko filozofiya ikomeje kuba ingirakamaro. Ishingiye ku ihame rivuga ko umutungo wose wubwiherero ukeneye wishingikijwe muri twe ubwacu, kandi ukagera ku buzima bwiza dukeneye gukoreshwa no gukora.

Imyitozo ngororangingo "ifi ya zahabu"

Imyitozo ubwayo yitwa izina ryanditswe wenyine, kuko kugenda k'umubiri byakozwe bisa no kugenda kw'amafi areremba. Ibi biteza imbere imikorere yumugongo wose hanyuma, kubwibyo ubuzima rusange.

Nk'uko Nic, intandaro y'indwara zose zigomba kuba zikomeye mu mugongo: niba ameze neza, noneho umubiri wose ufite ubuzima bwiza.

Imyitozo ngororamubiri "ifi" inyuma ni igice cya 6 "Amategeko yubuzima ya Zahabu", atera ikirere kugirango atezimbere sisitemu yumuryango, kuzenguruka amaraso mumuryango no gusana umugongo nyuma yimitwaro ya buri munsi.

Ku ruhande rumwe, ububabare nimisoro yinyuma bifitanye isano no kwikuramo kugabanuka, no kurundi, umurimo wa sisitemu yimbere ningingo zimbere zirasanzwe. Rero, iyi myitozo imwe ifite ingaruka nziza mubinyabuzima byose, haba kumubiri no mubitekerezo.

Ni izihe nyungu zo gukora imyitozo isanzwe "amafi" inyuma

Imyitozo nkiyi irashoboye kunoza imiterere yumugongo mugihe gito cyane, kandi ni ingirakamaro cyane kubantu bakora imirimo ihamye barwaye gukosorwa nibibazo bakoresheje umugongo. Ifasha kunoza igihagararo, kubuntu, kugarura impirimbanyi n'imitsi.

Nkibisubizo byububabare no kutamererwa neza, kugabanuka, kandi amaherezo ubuzima rusange butera imbere. Imyitozo ngororamubiri yiyongera cyane niba ikozwe buri gihe, byahujwe nandi mategeko ya Niche. Imyitozo ngororamubiri "ifi" muri Gymnastics ikora nk'ibintu by'imyiteguro mbere y'amahugurwa akomeye.

"Amafi ya Zahabu" - Inyungu n'ibibi

"Ifi ya zahabu" ihujwe neza na yoga no mu yandi myitozo yo kugarura umugongo. Rimwe na rimwe ndetse no gukoresha "amafi" mu gace k'umukino ngororamubiri kugabanya ibyago byo gukomeretsa.

Nta kibi kiva mu myitozo. Nibyiza kubikora no kubanyeshuri bakunze kwibwe cyangwa bicaye kumeza mumwanya utari wo, aho scoliose itangira kugaragara.

Inyungu

Kugabanya ububabare bw'Inyuma

Komeza imitsi ikikije umugongo

Kurekura umugongo

Itezimbere amaraso

Itezimbere imikorere ya sisitemu yo hagati na peripheri

Bisanzwe amara nizindi ngingo zimbere

Kurandura impagarara zifite ubwoba

Kumenyekanisha

Gutwita mu magambo yatinze

Excastrations ifitanye isano na internebral hernias

Kubaho kw'imikoreshereze ya Ras cyangwa Iheruka (iyo kugabanuka mu bikorwa bifatika mugihe cyo gukira birasabwa)

Umusonga

Indwara z'umutima mu mitima mugihe cyo kwinginga

Kumenyesha amafi ya zahabu katsudzo niche bifitanye isano nibibazo iyo asabwa, nibyo, kugabanuka mubikorwa bya moteri birasabwa. Mu bindi bihe, imyitozo irashobora gukoreshwa nta mbogamizi.

Imyitozo ngororamubiri "zahabu"

Nigute ushobora kwiga gukora "ifi"? Nubwo imyitozo idafitanye isano nimikorere igoye cyangwa iteje akaga, menyera nibintu byinshi byingenzi mbere yo kuyikora. Noneho, niba urwaye indwara iyo ari yo yose y'umugongo cyangwa ufite ububabare bukabije, ugomba gutangira gukora imyitozo witonze kandi buhoro buhoro.

Niba ububabare bwiyongereye, nibyiza gutegereza kugeza ibimenyetso bikarishye bikavunitse hanyuma ukagerageza gusubiramo. Ni ngombwa kandi ko umubiri witeguye imyitozo. Birakenewe mbere yo kurambura inyuma, ingingo zose zingenzi kandi ziraruhuka bishoboka kugirango wirinde gutandukana cyangwa kutamererwa neza mugihe ukora uyu mwitozo.

Imyitozo ngororamubiri ikorwa inshuro 2 kumunsi mugitondo na nimugoroba.

Imyitozo ngororamubiri "ifi" inyuma - Tekinike yo Gushyira

• Gutangira, kuryama hasi cyangwa bikomeye ndetse nahantu.
• Zamura amaboko ashoboka kandi ukurura umugongo.
• Amaguru agomba kandi kuba ugororoka, kandi amaguru ni 90 °, kugirango intoki z'amaguru zegerejwe igisenge.
• Ubwa mbere urashobora gukora imitwe myinshi ya tensile muburyo butandukanye kugirango bigabanye imitsi. Kugirango ukore ibi, fata amaboko yombi iburyo kandi icyarimwe ucamo ikirenge cyiburyo mu cyerekezo kimwe mugihe ufashe amasegonda 5-7. Kora kimwe, ariko ukurura amaboko ibumoso hanyuma wimuke ikirenge cyibumoso mu cyerekezo kimwe. Subiramo inshuro 5-7 kuri buri ruhande.
• Iyo urangije igice cyimyiteguro, shyira amaboko inyuma yijosi kandi witegure kwishyira hamwe. Kugirango ukore ibi, kanda umubiri wawe wose hasi hanyuma ushushanye intoki kumutwe.
• Kuva kuri uyu mwanya, tangira kunyeganyeza umubiri wawe wose ibumoso n'iburyo, bisa.
• Buhoro buhoro wongera amplitude yo kunyeganyega, ukurikira spinner kugirango uhindure umwanya.

Kora imyitozo ngorore inyuma muminota 1-2.

Niba uri umunyarugobe, urashobora gutangira gukora amasegonda 30 hanyuma ukabyiyongera buhoro buhoro muminota mike.

"Ifilfish" - Imyitozo ngorora inyuma ya Katsudzo Niche

Simulator "Goldfish"

Intego nyamukuru ya simulator ni ugukuraho impagarara no kugarura kugenda k'umugongo. Itanga ibitangaza byo guhuza imyidagaduro no gukora siporo. Mugihe ubeshya, igikoresho kinyeganyeza amaguru neza. Uyu mutwe ugomba kumenyeshwa pelvis, kandi ihindagurika rya pelvis ryoherezwa kumugongo.

Iminota 15 y'amasomo kuri Simulator ya Zahabu Kurema umutwaro wumugongo, uhuye ninshuro 100 za aerobics. Byongeye kandi, umubiri uhinda umushyitsi, umwirondoro "wa massage" inyuma, bitewe nimitsi yakuweho, kuzenguruka amaraso mumugongo.

Abahatiwe kumara umunsi wose bahagaze cyangwa igihe kinini cyo kugenda mumodoka, bibaho iminota 15 yimyitozo ngororamubiri kugirango ukureho ibintu bibi mumaguru.

Simulator nkiyi irashobora gusabwa nabasaza, nubwo bafite umutima utari mwiza, kuko mubyukuri bitatanga umutwaro kuri sisitemu yumutima.

"Ifi ya Zahabu" - Imyitozo ngororano ya Katsudzo Niche Imikorere nyamukuru ya Simulator "Goldfish"

• Gukora Ingirabuzimafatizo.
• Kugarura umugongo.
• Kunoza ubudahangarwa.
• Kungurana ibitekerezo byimpuhwe nibicuruzwa byamaraso mumagufwa.
• Balanting sisitemu y'ibimera.
• Kunoza amaraso.
• Kunoza amajwi ya Vonous.

Imibereho ikora ifasha gukumira indwara zumugongo. Imitsi ikomeye, niko bazakomera umubiri mu mwanya, kandi ibyago bike byo gukomeretsa inyuma. Kubwibyo, twongeyeho imyitozo mike inyuma:

Kurambura kurukuta rwambukiranya cyangwa isuku

Mu ntego z'ubushake ni byiza gushiraho murugo cyangwa mu gikari cyumusaraba mugihe kirashobora kugerwaho nukuboko. Birasabwa kwishora mumirongo yumusaraba buri munsi, nibyiza kabiri kumunsi.

Nigute wakora iyi myitozo ngororamubiri

Teka amaboko yawe hanyuma ukure kugeza umunwa ugera kumusaraba. Nyuma yinshuro nyinshi, komera, uruhuke imitsi udakoze ku birenge by'isi cyangwa hasi. Kuzamura byoroheje umubiri no hepfo, wimure ikibuno, ibitugu, amaguru. Ntugahangayike niba wumva byoroshye kuzunguruka umugongo cyangwa umva amashusho ya vertebrae. Ibi ntacyo bitwaye.

Kurambura kuri trossbar (urukuta rwa Suwede narwo rukwiye kandi ningirakamaro niba urwaye ububabare mu kaga kago cyangwa lambar. Gumanika imyitozo bizakora neza nyuma yo kwiyuhagira cyangwa Sauna.

Ntugahohotera

Ububabare bwo mu ijosi, inyuma, sacrum cyangwa inyuma yo hepfo yakuweho hakoreshejwe inzira zitandukanye zo gushyushya, nka Sauna, igituba gishyushye, umucanga ushyushye nibindi. Valeriya cyangwa imigezi ya chamomile igira isumba kandi igabanye ububabare mumugongo.

Ariko, ntibisabwa guhuza igitambaro gishyushye cyangwa cyubwoya mugihe ijosi cyangwa Loin atangira kubabaza. Gupakira guhora byongera imitekerereze kandi icyarimwe bigabanya ubushobozi bwo guhuza nubushyuhe bwihindagurika. Wibuke ko gushyushya bisanzwe, ingendo zifatika zihora zingirakamaro kumubiri kuruta ibindi byose.

Mubyongeyeho, niba hari ibibazo byumugongo, birakenewe gukomeza ibiro bisanzwe byumubiri. Buri gihe kora imyitozo ya zahabu kumafi hanyuma ube muzima!