Masewera olimbitsa thupi: ndi chiyani komanso phindu lalikulu

Zamkati

• 1. Sungani bwino m'chiuno
• 2. Fufuzani minofu yanu yakumbuyo
• 3. Menyani mkodzo ndi kutayika kwa ndowe
• 4. Pewani hernias
• 5. Limbani zolakwika za mzati
• 6. Kusintha magwiridwe antchito
• 7. Kulimbitsa kaimidwe ndi kulingalira bwino
• Momwe mungapangire zolimbitsa thupi
• Kuchita masewera olimbitsa thupi kumbuyo

Masewera olimbitsa thupi ndi njira yomwe idapangidwa mzaka za m'ma 70s ndipo yapeza malo ochitira masewera olimbitsa thupi komanso zipatala zolimbitsa thupi, chifukwa kuphatikiza kulimbitsa minofu yam'mimba ndi kumbuyo, yawonetsedwa kuti ndi yothandiza ngati njira yoletsera ndikuchiza zosintha zingapo monga hernias, kusintha kwa maliseche, kulimbitsa thupi ndi kukhazikika.

Kuti achite masewera olimbitsa thupi, munthu ayenera kutulutsa mpweya wambiri kenako 'kuyamwa' m'mimba mpaka kulowa, osasiya kupuma ndikusunga chidule ichi. Kusunthaku kumakulitsa matumbo kugwira ntchito, kumakonza chiuno ndikuwongolera kukhazikika, kumenyera kupweteka kwakumbuyo komanso kusamvana kwaposachedwa.

Ubwino waukulu wamasewera olimbitsa thupi ndi awa:

1. Sungani bwino m'chiuno

Kupondereza kumachepetsa m'mimba mozungulira chifukwa cha kupindika kwa isometric komwe kumakhala nthawi yayitali panthawi yochita masewera olimbitsa thupi. Mukamayamwa ziwalozo, pamakhala kusintha kwamkati mwa m'mimba komwe kumamveketsa rectus abdominis, komanso chida chothandiza kuthana ndi diastasis m'mimba, chomwe ndi kuchotsa minofu ya rectus abdominis panthawi yapakati.

2. Fufuzani minofu yanu yakumbuyo

Ndi ntchitoyi pamakhala kuchepa kwa kupsinjika m'mimba ndipo ma vertebrae adzasokonezedwa, omwe ndi othandiza kuchepetsa kupweteka kwakanthawi kosalekeza, popewa ndikumenya ma disc a herniated.

3. Menyani mkodzo ndi kutayika kwa ndowe

Pakuchepetsa komwe kumachitika, minofu ya perineum imayamwa kupita mmwamba, kuyikanso chikhodzodzo ndikulimbitsa mitsempha, yomwe imawathandiza kukhala othandiza kuthana ndi kwamikodzo, kusagwirizana kwachinyontho komanso kufalikira kwa chiberekero.

4. Pewani hernias

Ndi hypopress ndizotheka kupewa ma disc a herniated, inguinal ndi m'mimba chifukwa njirayo imachepetsa kupsinjika kwam'mimba, kuwongolera thupi lonse.

5. Limbani zolakwika za mzati

Zochita zolimbitsa thupi ndizothandiza kuthana ndi zolakwika zam'mimba monga hyperlordosis, scoliosis ndi hyperkyphosis chifukwa zimalimbikitsa kukonzanso ndi kugwirizanitsa msana ndi mafupa.

6. Kusintha magwiridwe antchito

Pochita masewerawa pali kuwonjezeka kwa magazi m'deralo komwe kumathandizanso kukhudzidwa komanso kusangalala.

7. Kulimbitsa kaimidwe ndi kulingalira bwino

Njirayi imathandizira kutulutsa kwaminyewa, kuchepetsa magwiridwe antchito ndimagulu am'magulu omwe akugwira ntchito mopitilira muyeso ndikuwonjezera kamvekedwe ka magulu omwe akugwira ntchito zochepa, kuwongolera kamvekedwe ka thupi lonse. Pamodzi ndi zolimbitsa thupi zina monga piramidi kapena thabwa lam'mimba, mwachitsanzo zimathandizira kukonza kukhazikika kwa thupi ndipo zikaphatikizidwa ndi masewera olimbitsa thupi monga kuthandizira phazi limodzi kapena kupanga ndege kapena nyenyezi zimathandizira kukonza kulimbitsa thupi.

Momwe mungapangire zolimbitsa thupi

Kuti muyambe, muyenera kungokhala ndi miyendo yanu ndikuoloka mwinanso ndikupanga mpweya wokakamiza kutulutsa mpweya wonse m'mapapu anu. Mukafika apa, muyenera kuyamwa m'mimba mwanu, kusunga vutoli kwa nthawi yayitali, mpaka mpofunika kupuma. Kenako pumani bwinobwino ndikuchita zomwezo nthawi zambiri.

Mukazindikira njirayi, mutha kusintha mawonekedwe anu kuti mutambasule minofu ina mthupi lanu, mwachitsanzo msana wanu. Onani masewera olimbitsa thupi anayi omwe mungachite kunyumba.

Kuchita masewera olimbitsa thupi kumbuyo

Kuchita masewera olimbitsa thupi kumbuyo kwanu ndi:

1. Sungani miyendo yanu m'chiuno ndikutulutsa mpweya wonse m'mapapu anu ndikuyamwa mimba yanu mkati;
2. Tsamira patsogolo, kuyesera kukhudza pansi ndi manja, kusunga miyendo yanu molunjika. Thupi lanu liyenera kukhala lokhala ngati piramidi;
3. Muyenera kukhala pamalo amenewa bola ngati simungathe kupuma, kenako lembani mpweya bwinobwino ndikukwera pang'onopang'ono.
4. Mutha kuyimirira pamiyendo ndikukankhira pansi ndi manja anu, kusunga msana ndi mutu kuti zigwirizane bwino, ngati mutha kuyika zidendene zanu ndi mitengo yakanjedza pansi.

Mutha kuchita masewera olimbitsa thupi tsiku lililonse, ndikudzipereka kuti mukhale ndi vuto la kupuma kwa nthawi yayitali. Palibe kubwereza kapena kuchuluka kwakubwereza mobwerezabwereza ndipo mutha kuchita zambiri momwe mukuganizira kuti ndizabwino ndipo samachita chizungulire.