Tsoka, zimakhala zovuta kupeza nthawi yowonjezera minofu ya thupi lonse, komanso, kuti muipeze nthawi zonse. Ntchito, kunyumba, banja, ndipo ngati mukupemphabe malo osungira ... Mungathe kulemba mathirakiti phindu la masewera olimbitsa thanzi, koma sitepe yoyamba idzakhala yanu - mwina mungapeze mwayi wochita nokha kapena ayi. Ndiye mawu onse adzakhala opambana.
Pankhani yothetsera mavuto, wodwalayo amalimbikitsidwa kuchita masewera olimbitsa thupi kuti asamalire msana komanso "wotsutsidwa" wa hypodynamia. Momwe munthu aliyense wamakono angayankhire kuti ali pamapazi tsiku lonse: mpaka ataima, atayima, pa ora lothamangira, adzafika pazombola zapanyumba kuti azigwira ntchito, pamene akuthawa chakudya chamasana ndi kumbuyo ... Nthawi yonseyi mofulumira ndi kuthamanga, koma sikuti pali njira yofanana, yothandiza.
Tidzayesera kukufotokozerani zomwe zimachitika msana wanu patsiku ndikuwonetsa momwe mungakhazikitsire bwino, pogwiritsira ntchito zozizira zomwe zimalimbitsa msana.
Moyo kumbuyo
Kumapeto kwa tsiku logwira ntchito, msana wathu umachepetsedwa ndi 1 - 2 cm Kuchokera kukumana kwa nthawi zonse (mgwirizano wautali ndi kukhala), mgwirizano wa vertebrae, ndipo simukuwatsitsa. Kubwezeretsa kwabwino ndi katatu, ndiko, chiberekero, thoracic ndi lumbar. Mbali yathu imakhala ndi ma vertebrae 24 ndi ma discs, omwe amathiridwa pakati pawo. Ma disks awa amatsekedwa ngati titalola kuti mabotolowa ayandikire kwambiri.
Ngati pali nthendayi m'dera linalake lopweteka, mtolowo ukuwonjezeka, ndipo, motero, akudwala. Ndipo ntchito ya mitsempha ndi minofu ndiyo kukhazikika bwino. Ngati kumbuyo sikuphunzitsa, ndipo simukuganiza za momwe mungalimbikitsire minofu ya msana, atrophy, ndipo msana umadwala kwambiri kuposa katundu.
Kulimbikitsa
Zochita za thupi zolimbitsa msana ziyenera kukhala ndi mphamvu ndi zozizira zapamadzi , komanso kuchita masewera olimbitsa thupi. Komanso, mfundo yomalizira ndi yofunika kwambiri, chifukwa ndikulumikiza komwe kungalepheretse kusamuka kwa ma disvertebral discs.
Zochita
Zovuta zathu zochita zolimbitsa msana zidzakhalanso zosangalatsa kwambiri kwa dongosolo la mitsempha pambuyo pa tsiku lalitali kwambiri.
- Timakhala pa chidendene pa zidendene, titenge mpweya - tukulani manja athu mmwamba, ndikukulumikiza minofu yambiri, ndi kutulutsa manja.
- IP - pazinayi zonse, ndi masokosi timapumula pansi, tikukankhira manja ndi mapazi athu pansi kuti phokoso la galu likhale "pansi". Timagwadira, kenaka, pozungulira, timabwerera kumanja. Timatsegula chifuwa, tikuyembekezera. Timatulutsa ndi kubwerera ku galu, "muzitha" pansi. Kusuntha mofulumira kuchokera ku malo amodzi kupita ku wina.
- Timatsika pansi pamimba pansi, miyendo yokhotakhota patsogolo pathu, manja akutambasula pamutu. Popuma, timagwira pamapazi athu, ndikukankhira msana mkati mwathu, ndi chifuwa chathu. Kutulutsa mpweya timayendetsa miyendo yathu ndikuchepetsera mabere athu kumapazi athu. Tikayendetsa miyendo yathu pang'ono, timayambiranso kugwedeza ndi kutulutsa mpweya. Yendetsani miyendo yonse, yang'anizani msana ndikumira pamapazi awo.
- Ife timayendayenda kumbuyo kwathu, titambasula manja athu ndi kuwombera kumapazi athu. Timachita kusintha kwakukulu kuchokera pamalo amodzi kupita ku wina. Konzani mtunda, timatenga mapazi.
- Timatambasula manja athu, timadziyika tokha kumbuyo kwathu, timayimilira, kumayendetsa miyendo yathu, kudzimangiriza. Tikapita pansi, tili ndi mpweya wamkati timatambasula ndi kubwereza zomwe zimatuluka pang'onopang'ono. Timayendetsa mwendo, timayika phazi kumanzere, pamphuno timapotoza. Timabwerera: timatambasula mwendo wathu, timagwa. Kupuma, kugwedezeka kumapazi awo, kubisa ndikuyika manja athu paokha, kuthamangira ndikuchita chirichonse pa mwendo wachiwiri.
- Kukankhira manja kuchokera pansi, nkhono imakwezedwa, ndipo timagwira mawondo athu. Ife tikugwa mmbuyo pansi. Timatenga mikono pamapazi, pang'onopang'ono timathamangira pakhosi kumtunda. Timayika manja pansi pa chiuno ndikupita patsogolo. Ife tikubwerera ndi mapazi athu ndi kuwaukitsa iwo. Ndiye tsitsani mapazi onse pa nthawi yomweyo.
- Timapondaponda tokha ndikuyenda kumanja, kumanzere.
- Ife timapinda kumbuyo, kubwerera.
- Khala pansi, miyendo inadutsa mu hafu-losus, inhale, exhale.