Momwe mungakonzekerere kaimidwe ka thupi

Zamkati

• Kodi ndiyenera kuvala vesti kuti ndikonze mawonekedwe?
• Zochita zolimbitsa mawonekedwe amapewa
• Momwe mungakonzere lumbar posture
• Momwe mungakonzekerere kaimidwe mukamagona
• Nthawi yoti muchiritse thupi

Pofuna kukonza mayendedwe oyipa, ndikofunikira kuyika mutu molondola, kulimbitsa minofu yakumbuyo ndi m'mimba chifukwa ndimatumba ofooka am'mimba ndi omangirira msana pamakhala chizolowezi chachikulu chamapewa kugona pansi moyang'ana kutsogolo, zomwe zimayambitsa matenda a hyperkyphosis . yotchuka ngati 'hunchback', yomwe ndi imodzi mwamakhalidwe oyipa kwambiri.

Zomwe zingachitike kukonza izi, mapewa atagwa kutsogolo, akuphatikizanso:

• Chitani masewera olimbitsa thupi pafupipafupi kuti minofu yanu ikhale yolimba;
• Khalani ndi kuzindikira kwa thupi ndikusintha pang'ono tsiku lonse;
• Mukakhala pansi, onetsetsani kuti mukukhala pafupa lamatako ndikuyang'ana kumbuyo kwanu pampando ndi mapazi pansi, osadutsa miyendo yanu.

Anthu omwe amakhala pansi kwa maola opitilira 5 patsiku ayenera kusamala kwambiri momwe amakhalira pampando kapena pa sofa, kuti apewe kupanga kyphosis, yomwe ndi 'hump' ndipamene msana wa thoracic umakhala 'wozungulira', poyang'ana kuchokera mbali.

Pazifukwa izi, ndikofunikira kudziwa thupi ndikukhalitsa minofu yam'mimba, ndikupanga kachigawo kakang'ono, kamene kamakhala ndi 'kuchepa m'mimba', ndikubweretsa mchombo m'mimba. Kuchepetsa pang'ono kumeneku kumapangitsa kuti m'mimba ndi m'mitsempha yopingasa yomwe imathandizanso kuti mukhale okhazikika tsiku lonse. Onani mu kanema pansipa zomwe mungachite kunyumba kuti mukhale bwino:

Kodi ndiyenera kuvala vesti kuti ndikonze mawonekedwe?

Sitikulimbikitsidwa kuvala ma vest kuti musinthe momwe mungakhalire, chifukwa amachita zinthu mosemphana ndi chithandizo chamankhwala ndipo zimawonjezera vutoli pamapeto pake. Izi zitha kuchitika chifukwa ma vestti amakakamiza mapewa kumbuyo koma samalimbitsa minofu moyenera, kuwasiya ofooka kuposa momwe amayenera kukhalira. Kusalinganika kwamphamvu zamphamvu zam'mimbazi kumawononga msana, komanso kuwonjezera apo, chimodzi mwazinsinsi zothandiza kukonza kukhazikika kwama phewa sikufika pamapewa kumbuyo koma kukonza mutu, womwe nthawi zambiri umakhala wakunja.

Zochita zolimbitsa mawonekedwe amapewa

Kuchita masewera olimbitsa thupi kapena kuphunzitsa ma Pilates pafupipafupi kumathandizanso kuti mukhale okhazikika chifukwa kumalimbitsa minofu ndikuthandizira kuchipatala kuti mukhale bwino. Kuphatikiza apo, tikulimbikitsidwa kutambasula tsiku ndi tsiku kuti tiwonjezere kutanuka kwa minofu, ndichifukwa chake zolimbitsa thupi za Pilates zili ndi mwayi, chifukwa zimafunikira kutambasula thupi.

Onetsetsani masewera olimbitsa thupi a 8 a Pilates omwe mungachite pafupipafupi kuti mulimbitse msana wanu ndikusintha mawonekedwe anu:

Momwe mungakonzere lumbar posture

Gawo lomaliza la msana liyenera kukhala losalowerera ndale, popanda fupa la m'chiuno loyang'ana kutsogolo kapena chammbuyo, lomwe limatha kukonza msana kapena kupangitsa kuti mbuyo igwedezeke kwambiri, ikawonedwa kuchokera kumbali. Kuchita masewera olimbitsa thupi kukonza vuto lumbar ndikupeza kusaloŵerera m'chiuno ndipo muyenera:

• Imani ndi miyendo yanu pang'ono pang'ono, pindani maondo anu pang'ono pang'ono ndikusunthira m'chiuno mwako. Kungakhale kothandiza kuyesa izi mwa kudziyang'ana pagalasi lathunthu, kenako kenako ndikuyang'ana kukonzanso kapena hyperlordosis. Chovuta ndikuti asatenge mbali m'chiuno, osakokomeza pakuthwa kwa msana.

Kulimbana ndi hyperlordosis: zomwe mungachite ndikulimbitsa thupi komwe kumakhala kugona chafufumimba, kupindika miyendo ndikukumbatira, kukhalabe pamenepo kwa masekondi ochepa. Bwerezani zochitikazo kasanu.

Kulimbana ndi kukonzanso lumbar: Kuchita masewera olimbitsa thupi kumakhala ndi kugona kumbuyo kwanu ndikuyika ping pong mpira pomwe kupindika kwa msana wanu kuyenera kukhala ndikusunga malowa kwa masekondi ochepa. Kumbukirani kuti musayike thupi lanu pa mpira.

Kuti mupeze zotsatira zabwino ndikofunikira kufunsa wochizira zamankhwala kuti amuwunike payekha, makamaka ngati pali ululu wammbuyo.

Momwe mungakonzekerere kaimidwe mukamagona

Pofuna kukonza mawonekedwe atulo, munthu ayenera kugona mokwanira. Cholinga chake ndi kugona mbali yanu, ndi pilo yaying'ono pakati pa mawondo anu ndi pilo kuti muthandizire mutu wanu bwino, kuti msana ukhale wolimba mukawonedwa kuchokera kumbali. Ngati n'kotheka, dziwoneni nokha pagalasi mutakhala pamenepo kapena funsani winawake kuti awone ngati msanawo ukuwoneka bwino.

Mukagona chagada, muyenera kugwiritsa ntchito pilo yotsikirapo ndikuyika pilo lina pansi pa maondo anu. Sikulangizidwa kuti mugone m'mimba mwanu. Onani zambiri pa: Pezani matiresi ndi pilo yabwino kwambiri kuti mugone bwino.

Nthawi yoti muchiritse thupi

Ndibwino kuti mupite kwa physiotherapist mukamamva kupweteka kumbuyo, mapewa, khosi kapena mutu wopweteka, makamaka ngati muli ndi vuto lililonse la msana, osakhala bwino.

Kusintha kwakukulu kwapambuyo ndi mutu wamkati; hyperkyphosis, yotchedwa hunchback; hyperlordosis, komanso kupindika kwa msana, komwe ndi scoliosis. Zonsezi zimafunikira kukonzedwa posachedwa kuti tipewe kupweteka kwa msana, kupweteka mutu, komwe kumathandizanso kupewa zovuta zina, monga ma disc a herniated ndi ma sciatic nerve omwe amatenga nawo gawo, mwachitsanzo.

Pofuna kukonza mkhalidwe woyipa, womwe umayambitsa kupweteka kwa msana, mwachitsanzo, pangafunike kuchita chithandizo chapadera kudzera mu physiotherapy, yomwe imakhudza zolimbitsa thupi, motsogozedwa ndi physiotherapist, wotchedwa RPG - Global Postural Reeducation. Koma musanayambe kulandira chithandizo ndikofunikira kuti muyese bwino momwe munthuyo amakhalira kuti adziwe zolakwika zomwe munthuyo ali nazo, kenako ndikuwongolera zolimbitsa ndi zolimbitsa thupi zomwe zili zoyenera kwa munthu aliyense, chifukwa nthawi zambiri zochitika zolimbitsa thupi ndizokha , chifukwa munthu aliyense ndi wapadera.