"I-Goldish" -Ukuzivocavoca ngasemva kwe-katszso niche

Ukuzivocavoca iintlanzi zegolide ukuba ngasemva kulungele abo banesifo sentlungu emqolo. Intlungu iyancipha xa ihamba xa ibhukuda, i-run echanekileyo, ukusebenza ngebhayisikile. Kuyimfuneko ukuxoxa kwangaphambili komzimba ofanelekileyo nomsebenzi. Kufanelekile ukuba uqaphele ukuba i-spine engalunganga inokubangela ezinye izifo. Ke ngoko, ngaphambi kokutshintsha ubuchule bokwenza "igolidefish", siya kujongana nemikhwa eyingozi ngasemva.

Yintoni ebangela intlungu?

34 I-vertebrae emqolombeni inxulumene namalungu kunye ne-ligaments. Ibulela kubo ukuba ungajika ngasekunene okanye ushiye intloko, i-torso, i-lean phambili okanye incindi. Phakathi kwe-vertebrae yi-cartebrae ye-cartebrae (i-discs), ethabatha umthwalo ngasemva.

I-vertebrate iqulathe iinxalenye ezi-5 zentamo: intamo, ngasemva, i-loin, crescent kwaye ihamba. Intlungu kuyo nayiphi na indawo yeKholamu ye-Spinal sisiphumo sokulimala, ukuphakamisa ubunzima obuqinileyo, ukubaleka kunye nokuhamba ngequbuliso kwe-asphalt, ngequbuliso kunye nositulo semoto, ukuhlala esiphelweni okanye esihlalweni), kubanda.

I-Spin engalunganga ikwangunobangela wezinye izifo, kuba umsebenzi obalulekileyo wamalungu anxulumene kakhulu nayo.

Umzekelo, isikhuseli somlomo wesibeleko sinika ugqithiso lwegazi kwingqondo, amaqumrhu abonakalayo nawophicotho-zincwadi. Ngenxa yoko, iintlungu ezintanyeni zinokubangela iintloko, iingxaki zokuva okanye umbono.

I-Osteochondrosis ye-dorsal inokukhokelela kwi-Cardiac kunye nezaphulelo zesisu. Intlungu kwintlungu esezantsi yangasemva yokuhambahamba kunye nokukwazi ukusebenza. Kwimeko yomonakalo kwisebe le-lumbar, imisebenzi yolawulo kunye namalungu obuni anokuphazamiseka, ke umqolo kufuneka ubukhuselwe kwaye ukhuselekile.

Ungaphila njani umntu onengxaki yokwenzakala? Kuthekani ukuba unesifo sentlungu emqolo? Yeyiphi imikhwa ekufanele ukuba ungala?

Indawo yokusebenza kunye nemikhwa efanelekileyo

Kubalulekile ukuba indawo yomsebenzi ixhotyiswe ukuze ungahlali kwi-squatting, igobe okanye inyibilike. Umqolo kunye nezihlunu zihlala zikhathaza, kuba i-desktop iphantsi kakhulu, kwaye isikhundla somzimba asinangxaki.

Xa ihleli, uxinzelelo kwi-vertebral pole yi-40% ephezulu kunexesha lokuhamba okanye ukuma. Ukuphakama kwetafile, ukubeka iscreen sokubeka ikhompyuter, ikhibhodi kunye nezitulo kufuneka zihambelane nokukhula kwakho.

Isitulo kufuneka sikhululwe ngokwaneleyo ukuze imilenze iphumle phantsi, kwaye i-caviar kunye namanqe zibalelwa kwi-engile ye-90 °.

Zama ukusebenza ngokukhululekileyo, ngaphandle kokuya phambili (amagxa akufuneki ukuba ahlawulwe phambili kwaye angabinayo i-FORTE). Izindlu zinokutsalwa ukuya kuthi ga kwi-20 °, kungenjalo kuya kufuneka unciphise i-spine kunye ne-interpiebrals disc.

Beka izandla zakho kakuhle kwisitulo sesitulo okanye kwi-desktop. Musa ukuhlala kwisikhundla sento ebizwa ngokuba kukucinga, oko kukuthi, nge-chin, exhaswa ngesandla. Ukuthetha ngefowuni, yigcine ngesandla, hayi egxalabeni lam.

Umkhwa ombi kakhulu wokuhlala imilenze ephakanyisiweyo. Oku kungaphazamisi kuphela ukujikeleza kwegazi, kodwa kunye nokuma komhlaba. Kucetyiswa ukutshintsha isikhundla sokuhlala, imilenze kunye nezandla rhoqo kwimizuzu engama-20, jika intloko yakho kwiindlela ezahlukeneyo.

Ukuba uchitha ixesha elininzi emotweni ngelixa usebenza, hlengahlengisa isihlalo ukuze uhlale umva emva, ube nokufikelela ngokulula kwivili lokuqhuba kunye neendlela.

Xa ukuphakamisa iintsimbi, gobela imilenze yakho, ungabuyi

Xa usebenza ekhaya okanye egadini, akunakwenzeka ukwenza umsebenzi ophezulu wokwenza umzimba kwi-vertebral pole. Masithi inokwenzeka ukuba i-Sink idla ngokufakwe ezantsi ekhitshini okanye kwigumbi lokuhlambela. Izinto ezininzi zasekhaya kufuneka zikhululekile (icoca, imifanekiso emnyama ihlala ineziphatho ezimfutshane).

Ukuba ugobe kabukhali okanye ujikeleze, unokuzolula izihlunu zakho zangasemva. Oku kufanele kunqandwe, ukukhumbula indlela yokugcina indawo ngasemva: kufanele ukuba ihlaziywe kancinci kwaye ithe tye engafaniyo nophawu lombuzo.

Ukuba uthenga iimveliso ezininzi evenkileni, zibeke ebhasikithini, unganxibanga yonke into ngesandla esinye. Ukuba uthenga ubunzima ngaphezu kwe-5 kg, sibathwala (ngakumbi abasetyhini) kwiingxowa ezimbini.

Rhoqo umva wenzakele xa usenza iintshukumo ezininzi ngaxeshanye. Kwabafazi, oku kusenzeka rhoqo xa kuphakamisa into enzima (i-squatset!) Okanye umntwana ngomnyango omxinwa lomatshini.

Umqolo wenzakele kakhulu xa uphakamisa imilinganiselo emva kokugoba. Nceda uqaphele ukuba zinjani iirowu ze-rods: ziphakamisa ubugqwetha kanye ngaphezulu komqolo, hayi okwahlukileyo.

Ngenxa yoko, xa ukuphakamisa ithanga eliqatha, ii-hips kufuneka zibe nomthwalo omkhulu (zigobe imilenze), kwaye ayibuyi. Kufuneka ahlale ethe tye. Gcina into isondele kangangoko kunokwenzeka emilenze kwaye yolule umqolo ohamba kancinci, kwaye hayi iintshukumo ezibukhali.

Abo banesifo sentlungu esemva, imithambo yonyango iyafuneka.

"I-Goldish" -Ukuzivocavoca ngasemva kwe-katszso niche

UKUHLAZIYELWA KWEEMPAWU ZEEMPAHLA

Inzululwazi yaseJapan katdudzo Nishi yonke iphakamisa umthambo "intlanzi yegolide" yokubuyela umva ukuze ihlale isebenza. Le nkqubo yokuphilisa yadalwa ekuqaleni kwenkulungwane yama-20, kodwa intanda-bulumko yeso sisasebenza kuyo. Isekwe kumgaqo wokuba zonke izibonelelo zonyango ozifunayo ngokwakhelwe thina, kunye nokufezekisa impilo entle kufuneka isetyenziswe kwaye ivunyelwe.

Yintoni umthambo "yegolide"

Umthambo ngokwakhe wabizwa ngokuba ngumbhali, kuba ukuhamba komzimba kwenziwa kufana nokuhamba kweentlanzi ezidadayo. Oku kuphucula ukusebenza komqolo wonke kwaye, ke, imeko yempilo iyonke.

NgokukaCiti, unobangela wazo zonke izifo kufuneka ube nobuchule kumqolo: ukuba ulungile, umzimba uphela uphilile.

Ukuzivocavoca "Intlanzi" ngasemva yinxalenye yemithetho ye-6 "yeGolden yeGolden", eye yenza ukuba i-nikes ukuze iphucule inkqubo yovalo, ukujikeleza kwegazi emzimbeni kunye nokuhlaziywa komzobo emva kwemisele yemihla ngemihla.

Kwelinye icala, iintlungu kunye neengxaki zangasemva ezinxulunyaniswe nokuncitshiswa okuthambekileyo zincitshiswa, kwaye kwelinye, umsebenzi wenkqubo ye-nervous system kunye namalungu angaphakathi aqhelekile. Yiyo loo nto, lo mthambo omnye unefuthe eliyingenelo kwilungu lonke, ngokwasemzimbeni nangokwengqondo.

Zithini izibonelelo zokuziqhelanisa rhoqo "Intlanzi" yokuzilolonga

Umsebenzi onjalo uyakwazi ukuphucula imeko yomqolo kangangexesha elincinci kakhulu, kwaye iluncedo ngakumbi kubantu abasebenza nzima ababandezelekileyo kunye neengxaki. Kuyanceda ukuphucula ukuma, simahla umqolo, sibuyisele ibhalansi kunye nethoni yemisipha.

Ngenxa yentlungu yangasemva kunye nokungonwabi, kuyancipha, kwaye ekugqibeleni impilo iyonke kuphuculwe. Ukusebenza ngokufezekileyo kokunyuka kakhulu ukuba yenziwa rhoqo, kudityaniswe neminye imigaqo yenkqubo ye-niche. Ukuzivocavoca "Intlanzi" kwindawo yokuzivocavoca isebenza njengento yokulungiselela phambi koqeqesho oluphambili.

"Ukuzilolonga kwentlanzi yegolide" - izibonelelo kunye nengozi

"I-Golfish" idityaniswe neyoga kunye neminye imisebenzi yokubuyiselwa komqolo. Ngamanye amaxesha isebenzise "intlanzi" kwimithambo yokuzivocavoca ukunciphisa umngcipheko wokulimala.

Akukho monakalo ekuzilolongeni. Kuluncedo ukukwenza nakwabo basesikolweni abadla ngokubiwe okanye bahlala etafileni kwindawo engalunganga, ukusuka apho i-scoliosis iqala ukuvela.

Isibonelelo

Kunciphisa iintlungu zangasemva

Yomeleza izihlunu ezijikeleze umqolo

Khupha umqolo

Kuphucula ukujikeleza kwegazi

Iphucula ukusebenza kwenkqubo ephakathi neye-peripheral ye-periphel

Amathumbu aqhelekileyo kunye namanye amalungu angaphakathi

Ukuphelisa uxinzelelo lwenzondo

Ukuphikisana

Ukukhulelwa kumagama kade

I-EXAKHICALS ENGENCWALAS ENGENELWENI ZE-THERNIAS

Ubukho be-ras evulekileyo okanye i-Poimstoperation ye-POSTOperaperation (xa kusenziwa ukuhla komzimba wexesha lokubuyisela kwimeko yesiqhelo kuyacetyiswa)

Ukukrala kwemiphunga

Izifo zentliziyo yentliziyo kwithuba lokwandisa

Ukuphikisana kwentlanzi yeGolide i-KATUDSZO Niche kunxulunyaniswa neemeko xa kufuneka, oko kukuthi, ukwehla komsebenzi kuyacetyiswa. Ngamanye amaxesha, umthambo unokusetyenziswa ngaphandle kwezithintelo.

Vogus "igolidefish"

Unokufunda njani ukwenza "intlanzi"? Nangona umthambo ungahambelani nentshukumo entsonkothileyo okanye eyingozi, uqhelane nezinto ezininzi ezibalulekileyo ngaphambi kokuba uzinze. Ke, ukuba ubandezeleka ngenxa yesifo somqolo okanye ubenentlungu enamandla yasemva, kuya kufuneka uqale ukwenza umthambo ngononophelo nangokuthe ngcembe.

Ukuba intlungu iyaphuculwa, kungcono ukulinda de kufike iimpawu ezibukhali kwaye emva koko uzama ukuphindaphinda. Kubalulekile ukuba umzimba ulungiselelwe umsebenzi. Kuyimfuneko ukuba wolule ngasemva, onke amalungu aphambili kwaye aphumle kangangoko anakho ukunqanda ukukopa okanye ukungakhululeki xa kusenziwa lo msebenzi.

Ukuzivocavoca kwenziwa amaxesha ama-2 ngosuku ekuseni nangokuhlwa.

Vogu "Intlanzi" yendlela yokubulala ngasemva

• Ukuqala, ukulala phantsi okanye uqinile kwaye nendawo.
• Phakamisa izandla zakho kangangoko kunokwenzeka kwaye utsala umqolo.
• Imilenze ifanele ithe ngqo, kwaye i-ankles ngama-90 °, ukuze iminwe yemilenze ibhekiswe kwisilingi.
• Okokuqala unokukwenza intshukumo yentelekeni yeengqimba kwiindlela ezahlukeneyo zokulungiselela ukwandisa izihlunu. Ukwenza oku, kutsala zombini izandla ngasekunene kwaye kwangaxeshanye zihamba ngonyawo lwasekunene kwicala elinye ngelixa ubambe imizuzwana emi-5-7. Yenza okufanayo, kodwa utsala izandla zakho ngasekhohlo kwaye ushukuma unyawo lwasekhohlo kwicala elinye. Phinda amaxesha ama-5-7 amaxesha ngamaxesha ngalinye.
• Xa ugqibile ngenxalenye yokulungiselela, beka izandla zakho ngasemva kwentamo kwaye balungiselele imithambo ngokwayo. Ukwenza oku, cofa umzimba wakho uphela phantsi kwaye uhlule iminwe yakho entloko.
• Ukusuka esi sikhundla, qala ukuphosa yonke imizimba yakho ngasekhohlo nasekunene, efana nokuqubha kweentlanzi.
• Ngokuthe ngcembe wandisa i-amlration amplity, emva kwe-spinner ukuba itshintshe isikhundla.

Yenza iintlanzi zokuzilolonga kwimizuzu emi-1-2.

Ukuba uyi-novice, ungaqala ukwenza malunga nemizuzwana engama-30 kwaye ngokuthe ngcembe wandisa kwimizuzu embalwa.

"I-Goldish" -Ukuzivocavoca ngasemva kwe-katszso niche

I-Simulator "igolidefish"

Eyona njongo iphambili yemulator enjalo kukususa uxinzelelo kunye nokubuyisela ukushukuma komqolo. Inika indibaniso yokuzonwabisa kunye nokuzilolonga. Ngelixa ulele, ifowuni inyibilika. Le ntshukumo ixelwe kwi-pelvis, kwaye ukuguquguquka kwe-pelvis kuyadluliselwa kumqolo.

Imizuzu eli-15 yeeklasi kwiNtlanganiso yeNtlanzi yeGolide Simulator yenza umthwalo wemoto kumqolo, ehambelana nemizuzu eyi-100 ye-aerobics. Ukongeza, umzimba ongcungcuthekisayo, i-silator "I-Mulator" I-Mushator "I-SMSMIST" UMSEBENZI WOKUGQIBELA, Ngenxa yokuba uxinzelelo lwemisipha lususiwe, ukusasazeka kwegazi kumqolo.

Abo banyanzelekileyo ukuba bachithe usuku lonke bemi okanye ixesha elide ukhwela emotweni, kwenzeka ngokwaneleyo imizuzu eli-15 yokusebenza ukuze isuswe i-phenomenant ye-phenomena emilenzeni.

Umlingasi onjalo unokunconyelwa kwaye abantu abadala, nokuba banentliziyo engenampilo, kuba ayizukunika umthwalo kwi-Cardiovascular System.

"Intlanzi yegolide" - ukuzilolonga emva kwe-katszo niche eyona misebenzi iphambili yokuphilisa i-Simulator "yeFishfish"

• Ukusebenza kweeseli.
• Ukubuyiselwa komqolo.
• Ukuphuculwa kwamajoni omzimba.
• Ukukhuthaza inkqubo ye-nevather kunye neemveliso zeeseli zegazi kumongo wethambo.
• Ukulungelelanisa inkqubo ye-neard ye-gemu.
• Ukuphucula ukujikeleza kwegazi.
• Ukuphucula ukuphuma kwe-venous.

Indlela yokuphila esebenzayo inceda ukuthintela izifo zomqolo. Ukomelela kwemisipha, eyomeleleyo baya kubamba umzimba kwindawo, kunye nomngcipheko omncinci wokulimala umva. Ke ngoko, songeze ngaphezulu kokuzilolonga ngokulula:

Wolula kwi-crossbar okanye udonga lwaseSweden

Kwinjongo prophylactic kucetyiswa ukuba ifakelwe ekhaya okanye kwintendelezo ye-rossbar ekuphakameni enje ukuze ifikeleleke ngesandla. Kucetyiswa ukuba uzibandakanye kwindawo enqamlezayo mihla le, ngokukhethekileyo kabini ngemini.

Ukwenza njani lo msebenzi wokuphilisa

Pheka ngezandla zakho kwaye unqumle de i-chin ifikelela kwi-crossbar. Emva kwamaxesha aliqela, qinisa, uphumle izihlunu ngaphandle kokuchukumisa iinyawo zomhlaba okanye umgangatho. Ukuphakamisa kancinci umzimba kunye nezantsi kwakhona, hambisa amanqindi, amagxa, imilenze. Sukuba nexhala ukuba uziva uziva lula umqolo okanye uve iifimputha ze-vertebrae. Oku akunabungozi.

Ukuwolula kwi-crossbar (udonga lwaseSweden kukwachanekile) luluncedo ukuba unesifo sentlungu kwi-spine okanye kwingingqi ye-lumbar. Ukuziqhelanisa nokuzilolonga kuya kuba nempumelelo ngakumbi emva kokuhlamba eshushu okanye i-sauna.

Sukusebenzisa gwenxa ubushushu

Intlungu emqolombeni entanyeni, ngasemva, i-Surim okanye ngasemva isusiwe isebenzisa iinkqubo ezahlukeneyo zokufudumeza, njenge-sauna, ityhubhu eshushu, njalo njalo. I-Valerian okanye i-chamomile zokuhlambela i-soothe kwaye inciphise iintlungu emqolo.

Nangona kunjalo, akucetyiswa ukuba ubophe isikhafu esifudumeleyo okanye soboya ngokukhawuleza nje intamo okanye i-loin iqala ukwenzakalisa. Ukufudumeza rhoqo komqolo wonyusa ubuntununtunu kwaye kwangaxeshanye kunciphisa ukukwazi ukuziqhelanisa nokuguquguquka kobushushu. Khumbula ukuba ukufudumeza okuphakathi, ukuhamba okusebenzayo kuhlala kuluncedo kakhulu emzimbeni kunazo zonke ezinye zenye.

Ukongeza, ukuba kukho iingxaki ngomqolo, kuyimfuneko ukugcina ubunzima bomzimba obuqhelekileyo. Rhoqo yenza umthambo weentlanzi zegolide ngasemva kwaye ube sempilweni!