Malangizo 5 oti mukwaniritse zolondola

Zamkati

• 1. Pewani kugwira ntchito ndi thunthu lopendekeka patsogolo
• 2. Kugona mbali yako
• 3. Thandizani kulemera kwa thupi pamapazi onse awiri
• 4. Pewani kunyamula zikwama zolemera paphewa panu
• 5. Muzichita masewera olimbitsa thupi

Kukhazikika koyenera ndikofunikira kuti mukhale ndi moyo wabwino ndikupewa kupweteka kwa msana, kuvulala kwa msana, kuchepetsa mafuta am'deralo ndikuwonjezera kudzidalira.

Kuphatikiza apo, kukhazikika koyenera kumapewa mavuto azaumoyo, monga ma disc a herniated, scoliosis komanso kupuma movutikira. Dziwani zomwe zingayambitse kupweteka kwakumbuyo.

Malangizo 5 okwaniritsa mawonekedwe oyenera a thupi ndi awa:

1. Pewani kugwira ntchito ndi thunthu lopendekeka patsogolo

Nthawi zonse mukakhala pansi, ndikofunikira kutsamira msana wanu pampando ndikusunga mapazi anu pansi, osadutsa miyendo yanu. Ndikulimbikitsidwanso kuti mukhale pamphuno laling'ono la mbuyo, ikani mapewa kumbuyo pang'ono kuti mupewe kubisala ndikupewa kupindika mutu kuti muwerenge kapena kulemba. Mukamakhala moyenera mukakhala pansi, pamakhala kugawana kofananako kwa zipsinjo pamitsempha ya intervertebral disc ndi ligaments, kupewa kuvala kwa msana. Umu ndi momwe mungakhalire ndi malo abwino okhala.

2. Kugona mbali yako

Njira yabwino yotetezera msana wanu ndiyo kugona mbali yanu pogwiritsa ntchito mapilo awiri: mtsamiro umodzi wotsika wothandizira mutu wanu ndi wina pakati pa miyendo yanu kuti musinthe msana wanu osasinthasintha msana, kotero msanawo umakhala wokhotakhota . Pezani malo abwino kwambiri komanso ogona kwambiri.

3. Thandizani kulemera kwa thupi pamapazi onse awiri

Kuthandizira kulemera kwa thupi pamapazi onse poyimirira ndikofunikira kuti tipewe kukhazikika kolakwika, chifukwa chake, kulemera kwa thupi kumagawidwa mofananamo ndipo kulibe zolipira ndi msana, mwachitsanzo.

4. Pewani kunyamula zikwama zolemera paphewa panu

Matumba olemera akamathandizidwa paphewa limodzi, zimatha kubweretsa kusintha kwa msana, chifukwa kulemera kwa thumba kumayambitsa kusalingana kwa thupi, kukankha phewa ndi chiuno pansi. Chifukwa chake, tikulimbikitsidwa kugwiritsa ntchito chikwama chothandizidwa pamapewa onse kuti kulemera kwake kusamayende bwino komanso kusawonongeke msana. Phunzirani momwe mungapewere zizolowezi zina zomwe zimawononga msana wanu.

5. Muzichita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikofunikira kulimbitsa minofu ya kumbuyo ndi pamimba ndipo, chifukwa chake, zidzakhala zosavuta kukhazikika bwino. Onani masewera olimbitsa thupi kuti musinthe mawonekedwe anu.

Onani mawonekedwe abwino kuti mukhale ndi moyo wabwino: