Ukwelapha usebenzisa izinhlanzi zegolide ngemuva ezingemuva zilungele labo abahlushwa izinhlungu emgogodleni. Ubuhlungu buyehla lapho bebhukuda, ukugijima okulungile, ukusebenzisa amabhayisekili. Kuyadingeka ukuxoxa kusengaphambili umsebenzi ofanele womzimba nodokotela. Kuyaqapheleka ukuthi umgogodla ongenampilo ungadala ezinye izifo. Ngakho-ke, ngaphambi kokushintshela kwinqubo yokwenziwa kwe- "Goldfish", sizobhekana nemikhuba eyingozi ngemuva.
Yini ebangela izinhlungu?
Ama-vertebrae angama-34 emgogodleni ahlotshaniswa namalunga nama-ligaments. Kuyabonga kubo ukuthi ungaphenduka kwesokudla noma ushiye ikhanda, uTorso, ubheke phambili noma uncike emuva. Phakathi kwama-vertebrae kukhona uCartilage (ama-disc), amunca umthwalo emhlane.I-vertebrate iqukethe izingxenye ezi-5: intamo, emuva, uLoin, Crescent kanye Spine uqobo. Ubuhlungu kunoma iyiphi indawo yekholomu yomgogodla yimiphumela yokulimala, iphakamisa isisindo esindayo, ukugijima endaweni eqinile e-asphalt, ukunyakaza okungahambelani nokungahambisani, esihlalweni semoto, esihlalweni esingalungile noma esihlalweni), amakhaza.
Ukuphikisana okungenampilo nakho kuba imbangela yezinye izifo, ngoba umsebenzi obalulekile wezitho izitho uxhumeke kakhulu nakho.
Isibonelo, umgogodla wesibeletho unikeza ukuhanjiswa kwegazi ebuchosheni, izinhlaka ezibukwayo nezokutholwa. Ngakho-ke, izinhlungu entanyeni zingadala amakhanda, izinkinga ngokuzwa noma ngombono.
I-Osteochondrosis ye-dorsal ingaholela ekuphazamisekeni kwenhliziyo kanye nasezihlaseli zesisu. Ubuhlungu emhlane obusemuva obungaphezulu kokuhamba kwabantu kanye nekhono lokusebenza. Uma kwenzeka kulimala uMnyango weLumbar, imisebenzi yokuchama kanye nezitho zangasese zingaphazamiseka, ngakho-ke umgogodla kufanele uvikelwe futhi uvikelwe.
Ungamphilela kanjani umuntu ohlukumeze emuva? Kuthiwani uma uhlushwa izinhlungu emgogodleni? Imiphi imikhuba okufanele uyenqabe?
Indawo nendawo nemikhuba efanele
Kubalulekile ukuthi indawo yokusebenza ifakwe ukuze ungahlali uhlale ekushintsheni, ukugoba noma okunzima. Umgogodla nemisipha yayivame ukulimaza, ngoba ideskithophu liphansi kakhulu, futhi isikhundla somzimba asihambi kahle.
Lapho uhleli, ingcindezi esigxotsheni se-vertebral iphakeme kuneminyaka engama-40% kunalokho lapho uhamba noma emi. Ukuphakama kwetafula, isikrini sekhompyutha Monitor, ikhibhodi kanye nezitofu kufanele kufane nokukhula kwakho.
Isitulo kufanele sibe phezulu ngokwanele ukuze imilenze iphumule phansi, bese i-caviar kanye ne-hips ibalwe nge-angle eqondile ka-90 °.
Zama ukusebenza ngokuphumuzayo, ngaphandle kokuncipha phambili (amahlombe akufanele ahlaziswe phambili futhi hhayi ukugoqa emuva). Izindlu zingacishwa kuze kufike ku-20 °, uma kungenjalo kuzodingeka uchithe ama-disc we-spine nama-disc we-intersertebral.
Beka izandla zakho ngokunethezeka esimweni sesihlalo noma ideskithophu. Ungahlali esikhundleni salokho okubizwa ngokuthi ukucabanga, okungukuthi, nge-chin, esekwe ngesandla. Ekhuluma ngocingo, gcina esandleni sakho, hhayi ehlombe lami.
Umkhuba omubi kakhulu wokuhlala ngemilenze ephakanyisiwe. Lokhu akupheleli nje kuphazamise ukujikeleza kwegazi, kodwa futhi nokuma okulungile. Kungcono ukuthi ushintshe isikhundla sokuhlala, imilenze nezandla njalo ngemizuzu engama-20, jikisa ikhanda lakho ngezindlela ezihlukile.
Uma uchitha isikhathi esiningi emotweni ngenkathi usebenza, shintsha isihlalo ukuze uhlale umhlane oqondile, ufinyelele kalula kwisondo lokuqondisa kanye nama-pedals.
Lapho uphakamisa izinsimbi, gobela imilenze yakho, hhayi emuva
Uma usebenza ekhaya noma engadini, akunakwenzeka ukwenza umsebenzi owedlulele womzimba esigxotsheni se-vertebral. Ake sithi kwenzeka ukuthi ukucwila kuvame ukufakwa okuphansi kakhulu ekhishini noma endlini yokugezela. Izinto eziningi zasekhaya kumele zikhululeke (abahlanza be-vacuum, imishanelo zivame ukuba nezibambo ezimfishane).
Uma ugoba kakhulu noma ujikeleze, ungalula imisipha yakho yangemuva. Lokhu kufanele kugwenywe, ukukhumbula ukuthi ungasigcina kanjani kahle isikhundla esingemuva: kufanele kuphumule kancane futhi kuqondile okungafani nophawu lombuzo.
Uma uthenga imikhiqizo eminingi esitolo, uwafake kubhasikidi, ungafaki konke ngesandla esisodwa. Uma ukuthengwa kunesisindo esingama-5 kg, siwathwala (ikakhulukazi abesifazane) ezikhwameni ezimbili.
Imvamisa emuva emuva kulimele lapho wenza ukunyakaza okuningi ngasikhathi sinye. Kwabesifazane, lokhu kuvame ukwenzeka lapho kuphakamisa into esindayo (squatting!) Noma ingane ngomnyango omncane womshini.
Umhlane ulimele ikakhulukazi lapho uphakamisa izinsimbi ngemuva kokugoba. Uyacelwa ukuthi uqaphele ukuthi ama-RODs akwenzayo akwenza kanjani: Babeka amandla adonsela phansi ngaphezu komgogodla, hhayi okuphambene.
Ngenxa yalokho, lapho uphakamisa ithanga elibi, okhalweni kufanele babe nomthwalo omkhulu kunabo bonke (ngakho-ke gobela imilenze), hhayi emuva. Kufanele ngaso sonke isikhathi aqhubeke eqondile. Gcina into isondele ngangokunokwenzeka ezintanjeni bese welula umgogodla kancane, hhayi ukunyakaza okubukhali.
Labo abahlushwa ubuhlungu emuva, ukuzivocavoca okwelapha kuyadingeka.
Ukuvimbela Ubuhlungu Basemuva
Isayensi yaseJapan katsudzo nishi nsuku zonke iphakamisa ukusebenzisa "izinhlanzi zegolide" emuva ukuze ibuyele ukusebenza kwayo. Lolu hlelo lokuphulukisa lwadalwa ekuqaleni kwekhulu lama-20, kepha ifilosofi yazo esasebenza. Kususelwa emthethweni ukuthi zonke izinsiza zokwelapha ozidingayo zakhiwe ngaphakathi kithi, futhi ukufeza impilo enhle zidinga ukusetshenziselwa futhi zisebenze.Yini umsebenzi wokuzivocavoca "igolide"
Ukuzivocavoca ngokwaso kwaqanjwa ngumbhali ngokwakhe, ngoba ukunyakaza komzimba kwenziwa kufana nokunyakaza kwezinhlanzi ezintantayo. Lokhu kuthuthukisa ukusebenza komgogodla wonke futhi ngakho-ke, isimo sezempilo esiphelele.
Ngokusho kwe-NICI, imbangela yazo zonke izifo kufanele ibe yinkimbinkimbi emgogodleni: uma ihamba kahle, khona-ke umzimba wonke uphilile.
Ukuzivocavoca "Izinhlanzi" ngemuva kwengxenye yemithetho engu-6 "yezempilo yegolide", eyakha ama-niches ukuze kuthuthukiswe uhlelo lwezinzwa, ukujikeleza kwegazi emzimbeni kanye nokuvuselelwa komgogodla ngemuva kwemithwalo yansuku zonke.
Ngakolunye uhlangothi, izinkinga zobuhlungu nobuhlungu ezihambisana nokungabonakali zincishisiwe, kanti ngakolunye uhlangothi, umsebenzi wohlelo lwezinzwa nezitho zangaphakathi zijwayelekile. Ngakho-ke, lo msebenzi owodwa unemiphumela ezuzisayo kuwo wonke umzimba, ngokomzimba nangokwengqondo.
Yiziphi izinzuzo zokuzivocavoca okujwayelekile "izinhlanzi" ukuzivocavoca umhlaneUkuzivocavoca okunjalo kuyakwazi ukuthuthukisa isimo somgogodla isikhathi esifushane kakhulu, futhi kuwusizo kakhulu kubantu abasebenza ngomsebenzi ohluphekayo ngokulungiswa nezinkinga ngemihlane yabo. Kuyasiza ukuthuthukisa ukuma, mahhala umgogodla, ukubuyisela ibhalansi nethoni yemisipha.
Ngenxa yobuhlungu emuva nokungakhululeki, yehla, futhi ekugcineni impilo yonke iyathuthukiswa. Ukusebenza kahle kokuzivocavoca kukhulisa kakhulu uma kwenziwa njalo, kuhlangene neminye imithetho yohlelo lwe-niche. Ukuzivocavoca "izinhlanzi" kuma-gymnastics kusebenza njengento yokulungiselela ngaphambi kokuqeqeshwa okuyinhloko.
"I-Golden Fish" Ukuzivocavoca - Izinzuzo NokulimazaI- "Goldfish" ihlanganiswe kahle ne-yoga nezinye izivivinyo zokubuyiselwa komgogodla. Kwesinye isikhathi zisebenzise "izinhlanzi" ezisetshenzisiwe kuma-gymnastics ukunciphisa ingozi yokulimala.
Akukho ukulimala kokuzivocavoca. Kuyasiza ukukwenza ngisho nasezikhungweni zesikole ezivame ukwebiwa noma zihlala etafuleni elisesimweni esingafanele, lapho kuqala khona i-scolivis.
Zuza
Yehlisa Ubuhlungu Basemuva
Iqinisa izicubu ezizungeze umgogodla
Khipha umgogodla
Kuthuthukisa ukuhamba kwegazi
Kuthuthukisa umsebenzi wohlelo lwezinzwa oluphakathi noluhlabayo
Isebenzisa amathumbu nezinye izitho zangaphakathi
Isusa ukungezwani kwezinzwa
Contraindication
Ukukhulelwa ngemibandela sekwephuzile
Okucasulayo okuhambisana ne-Hernias ye-Hernias
Ukuba khona kwama-ras avulekile noma umthungo we-postoperative (lapho ukwehla kokusebenza ngokomzimba kwesikhathi kunconyiwe)
Inyumoniya
Izifo zenhliziyo ngesikhathi sokukhulisa
Ukuphikisana kwe-Golden Fish Katsudzo Niche kuhlotshaniswa nezimo lapho kudingeka, lokho, kunconywa umsebenzi wezimoto. Kwezinye izimo, umsebenzi ungasetshenziswa ngaphandle kwemikhawulo.
Vivinya umzimba "Goldfish"
Ungakufunda Kanjani Ukwenza "Izinhlanzi"? Yize ukuzivocavoca kungahlobene nokunyakaza okuyinkimbinkimbi noma okuyingozi, zijwayeze ngezinto ezimbalwa ezibalulekile ngaphambi kokwenza. Ngakho-ke, uma uhlushwa yisiphi isifo somgogodla noma unezinhlungu eziqinile zangemuva, kufanele uqale ukwenza ukuzivocavoca umzimba ngokucophelela futhi kancane kancane.Uma izinhlungu zithuthukiswa, kungcono ukulinda kuze kube yilapho kuchithwa izimpawu ezibukhali bese uzama ukuphinda. Kubalulekile futhi ukuthi umzimba ulungiselelwe ukuzivocavoca. Kuyadingeka ukunciphisa emuva emuva, wonke amalunga amakhulu futhi uphumule ngangokunokwenzeka ukuze ugweme izivumelwano ezingafuneki noma ukungakhululeki lapho wenza lo msebenzi.
Ukuzivocavoca kwenziwa izikhathi ezi-2 ngosuku ekuseni nakusihlwa.
Ukuzivocavoca "Izinhlanzi" ngemuva - inqubo yokubulala
- Ukuqala, amanga phansi noma okuqinile futhi nendawo.
- Phakamisa izandla zakho ngangokunokwenzeka bese udonsa umgogodla.
- Imilenze kufanele futhi iqonde, futhi ama-ankle angama-90 °, ukuze iminwe yemilenze ibhekiswe ophahleni.
- Okokuqala ungenza ukunyakaza okuningana okuthe xaxa ngezindlela ezihlukile ukuze wandise izicubu zomzimba. Ukuze wenze lokhu, donsa zombili izandla ngakwesokunene nangesikhathi esifanayo Slayida unyawo lwesokudla endaweni efanayo ngenkathi ubambe imizuzwana engu-5-7. Yenza okufanayo, kepha ukudonsa izandla zakho ngakwesobunxele nokuhambisa unyawo lwesobunxele ngendlela efanayo. Phinda izikhathi ezi-5-7 ngohlangothi ngalunye.
- Uma usuqedile ngengxenye yokulungiselela, beka izandla zakho ngemuva kwentamo ulungiselele ukuzivocavoca uqobo. Ukuze wenze lokhu, cindezela umzimba wakho wonke phansi bese uqondisa iminwe yakho ekhanda.
- Ukusuka kulesi sikhundla, qala ukunyakaza wonke umzimba wakho ngakwesobunxele nakwesokudla, okufana nokubhukuda kwezinhlanzi.
- Khulisa kancane kancane ukukhuphuka kwe-amplitude ye-vibration, kulandela i-spinner ukuze ushintshe isikhundla.
Yenza izinhlanzi zokuzivocavoca ngemuva kwemizuzu engu-1-2.
Uma uyi-novice, ungaqala ukwenza imizuzwana engama-30 bese ukhulisa kancane kancane imizuzu embalwa.
I-Simulator "Goldfish"
Inhloso esemqoka ye-simulator enjalo ukususa ukungezwani futhi ubuyisele ukuhamba komgogodla. Inikeza inhlanganisela emangalisayo yokuzijabulisa nokuzivocavoca. Ngenkathi uqamba amanga, idivaysi inyakazisa imilenze. Le nhlangano ibikwa kuPelvis, futhi ukuguquguquka kwe-pelvis kudluliselwa emgogodleni.
Imizuzu engu-15 yamakilasi ku-Gold Fish Simulator Dala umthwalo wemoto emgogodleni, ehambelana nemizuzu eyi-100 ye-Aerobics. Ngaphezu kwalokho, umzimba oshukumisayo onesigqi, i-simulator "massage" ngemuva, ngenxa yokuthi ukungezwani kwemisipha kuyasuswa, ukujikeleza kwegazi emgogodleni.
Labo abaphoqelelwa ukuthi basebenzise usuku lonke bemi noma isikhathi eside ukugibela emotweni, kwenzeka ngokwanele imizuzu engu-15 yokuzivocavoca ukuze ususe izehlakalo ezimile elenzeni.
I-simulator enjalo inganconywa kanye nabantu asebekhulile, noma ngabe inenhliziyo engenampilo, ngoba empeleni ayinikezi umthwalo ohlelweni lwenhliziyo.
- Kusebenze amaseli.
- Ukubuyiselwa komgogodla.
- Amasosha omzimba athuthukisiwe.
- Ukugqugquzela kohlelo lwezinzwa nozwela nemikhiqizo yamaseli egazi emmosheni wamathambo.
- Ukulinganisa uhlelo lwezinzwa zemizwa.
- Ukwenza ngcono ukujikeleza kwegazi.
- Ukuthuthukisa ukuphuma kwe-venous.
Indlela yokuphila esebenzayo isiza ukuvikela izifo zomgogodla. Abanamandla izicubu, abanamandla bazobamba umzimba endaweni, kanye nengozi encane yokulimala emuva. Ngakho-ke, sengeze ezinye izivivinyo ezimbalwa zomhlane:
Welula e-crossbar noma edongeni laseSweden
Ngenhloso ye-Prophylactic Kungcono ukufaka ekhaya noma egcekeni le-crossbar endaweni ephakeme kangangokuba kungafinyelelwa ngesandla. Kunconywa ukuba uhlanganyele ku-crossbar nsuku zonke, mhlawumbe kabili ngosuku.
Ungakwenza kanjani lo msebenzi wokuphilisaPheka izandla zakho bese udonsa kuze kube yilapho isilevu sifinyelela e-crossbar. Ngemuva kwamahlandla ambalwa, qinisa, uphumule izicubu ngaphandle kokuthinta izinyawo zomhlaba noma phansi. Phakamisa kancane umzimba bese uphansi futhi, hambisa okhalweni, amahlombe, imilenze. Ungakhathazeki uma uzizwa ulula umgogodla noma uzwe izifinyezo ze-vertebrae. Lokhu akunangozi.
Ukwelula i-Crossbar (Udonga lwaseSweden lufanele futhi luyasebenza uma luhlushwa izinhlungu emgogodleni noma esifundeni saseLumbar. Ukuzivocavoca okulengayo kuzosebenza kahle ngemuva kokugeza okushisayo noma i-sauna.
Musa ukuhlukumeza ukufudumalaUbuhlungu emgogodleni entanyeni, emuva, i-sacrum noma emuva emuva kuyasuswa kusetshenziswa izinqubo zokushisa ezahlukahlukene, njenge-sauna, ishubhu elishisayo, isihlabathi esishisayo nokunye. I-Valerian noma i-chamomile baths yanxuse futhi inciphise izinhlungu emgogodleni.
Kodwa-ke, akunconywa ukubopha isikhafu esifudumele noma soooolen ngokushesha nje lapho intamo noma loin uqala ukulimala. Ukushisa okuqhubekayo komgogodla kwandisa ukuzwela kwayo futhi ngasikhathi sinye kunciphisa amandla okuzivumelanisa nokushintshashintsha kwezinga lokushisa. Khumbula ukuthi ukufudumeza okulinganiselayo, ukunyakaza okusebenzayo kuhlala kuwusizo kakhulu emzimbeni kunakho konke okunye.
Ngaphezu kwalokho, uma kunezinkinga ngomgogodla, kuyadingeka ukugcina isisindo somzimba esijwayelekile. Njalo yenza izivivinyo zegolide ezibuyisele emuva futhi uphilile!