Momwe mungapewere zizolowezi 7 zomwe zimafooketsa kukhazikika

Zamkati

• 1. Gwiritsani ntchito chikwama kapena thumba lolemera kwambiri
• 2. Khalani ndi nsana wokhotakhota
• 3. Kukweza zolemera popanda kugwada
• 4. Kugona m'mimba mwako
• 5. Konzani m'nyumba mutaweramira mmbuyo
• 6. Gwiritsani maola ambiri chimodzimodzi
• 7. Yendetsani miyendo yanu
• Chithandizo chothandizira kukhazikika
• Momwe mungapewere mayendedwe oyipa

Pali zizolowezi zomwe zimafooketsa kukhazikika, monga kukhala pansi miyendo, kunyamula chinthu cholemera kwambiri kapena kugwiritsa ntchito chikwama paphewa limodzi, mwachitsanzo.

Nthawi zambiri, mavuto amtsempha, monga kupweteka kwa msana, kukhala ndi disc ya herniated kapena kusaka, zimawoneka pang'onopang'ono ndipo ndi zotsatira za zizolowezi zomwe zakhala zikugwiritsidwa ntchito pazaka zambiri, chifukwa chake yankho labwino ndikupewa mayendedwe olakwika koyambirira.

Zina mwazomwe zimawononga thanzi lanu pambuyo pake ndi izi:

1. Gwiritsani ntchito chikwama kapena thumba lolemera kwambiri

Nthawi zambiri, anthu, makamaka ana ndi achinyamata, amavala zikwama zolemetsa kwambiri ndipo nthawi zambiri amangochirikiza paphewa limodzi, zomwe zimatha kusintha msana, monga hernias, kulemera kwa chikwama kapena chikwama kumakhala kosafunikira ndipo, kumakankhira phewa pansi ndi mchiuno umapindikanso.

Kukhazikika kolondola: Chikwama chovalidwa pamapewa onse awiri, ndi zingwe zolimba, zosinthidwa kumbuyo ndi kulemera kwakukulu komwe muyenera kunyamula ndi 10% ya kulemera kwa munthuyo. Mwachitsanzo, mwana wolemera makilogalamu 20 amayenera kunyamula chikwama chokwanira 2 kg.

Kuphatikiza apo, pankhani yogwiritsira ntchito thumba, wina ayenera kusankha imodzi yokhala ndi mtanda kapena ngati akuthandizira chikwamacho paphewa limodzi lokha, ziyenera kupewedwa kuti ndi zazikulu kwambiri komanso kuti ndizolemera kwambiri.

2. Khalani ndi nsana wokhotakhota

Kukhala pampando ndi torso yokhotakhota, kutsamira kapena ndi miyendo yopingasa, kumatha kupweteketsa minofu, komabe, mlanduwo umakhala wovuta kwambiri pomwe munthuyo amakhala atakhala pansi tsiku ndi tsiku, mwachitsanzo pakompyuta, ndikukhazikika molakwika.

Kukhazikika kolondola: Mukakhala pansi, muyenera kudalira kumbuyo kwanu ndikukankhira m'chiuno mpaka mutakhudza matako anu kumbuyo kwa mpando wa mpando. Kuphatikiza apo, mapazi akuyenera kuthandizira mapazi pansi ndipo mikono ikhale patebulo ndikugwirizira zigongono. Werengani zambiri pa: Konzani momwe kompyuta ilili.

3. Kukweza zolemera popanda kugwada

Nthawi zambiri, kuti titole zinthu pansi, timatsamira kumbuyo kwathu, komabe, mawonekedwe awa amafooketsa minofu yakumbuyo ndikukhotetsa msana.

Kukhazikika kolondola: Mukanyamula chinthu pansi, muyenera kuchita squat, kupindika maondo anu pang'onopang'ono, kupondaponda mapazi anu ndikupewa kupindika msana, kuwongolera. Mutanyamula chinthucho, chimayenera kunyamulidwa pafupi ndi thupi.

4. Kugona m'mimba mwako

Kugona m'mimba mwanu mutu mutatembenukira mbali kumatha kupweteketsa msana ndikuwononga malo olumikizana ndi khosi, ndipo malowa atha kubweretsa khosi lolimba.

Kukhazikika kolondola: Muyenera kugona mbali yanu, ndikuyika pilo pansi pamutu panu ndi ina pakati pa miyendo yanu, kapena kugona chagada, mukugwada pang'ono miyendo yanu ndikuyika pilo woonda pansi pa maondo anu.

Kuphatikiza apo, matiresi olimba, thovu ayenera kugwiritsidwa ntchito omwe amagawa kulemera kwake mofanana.

5. Konzani m'nyumba mutaweramira mmbuyo

Nthawi zambiri, pantchito zanyumba zimakhala zokhotakhota kumbuyo kwanu pokonza nyumba, ndikupukuta nsalu kapena kusesa, mwachitsanzo. Kukhazikika kumeneku kumadzaza mafupa ndipo kumatha kupweteka kumbuyo ndi m'khosi.

Kukhazikika kolondola: Pazinthu izi, ndikofunikira kuchita ntchito zomwe zimapangitsa kuti msana wanu uzikhala wowongoka nthawi zonse. Kusankha zigwiriro zazitali zamatsache kumatha kuthandiza kukhalabe bwino pantchito zapakhomo.

6. Gwiritsani maola ambiri chimodzimodzi

Nthawi zambiri, mukakhala maola ambiri chimodzimodzi, mukuchita ntchito mobwerezabwereza, monga kukhala pakompyuta kapena kusitolo kapenanso kuyimirira m'masitolo, mwachitsanzo, zimapweteka msana, zimatha kubweretsa kutupa kwa miyendo ndi mapazi, kusayenda bwino kwa magazi komanso kudzimbidwa.

Onani zomwe zimachitika ndi thupi lanu ngati mutakhala maola ambiri mutakhala.

Kukhazikika kolondola: Momwemo, muyenera kuyenda uku ndi uku kwa mphindi 5 ola lililonse pamalo omwewo, mutambasula ndikutambasula miyendo yanu, mikono ndi khosi kuti mupewe kutupa ndi kupweteka kwa msana.

7. Yendetsani miyendo yanu

Chizolowezi chowoloka miyendo chimasokoneza kakhazikitsidwe kake popeza pali kufanana kwa m'chiuno komwe kumapangitsa kuti msana wa lumbar uzimilira mbali imodzi.

Kukhazikika kolondola: Muyenera kukhala pansi, osasiya miyendo yanu ili phazi, mapazi anu atagwa pansi ndi mapewa anu atapinda mmbuyo pang'ono.

Chithandizo chothandizira kukhazikika

Chithandizo cha kusintha kwa postural, monga hyperkyphosis kapena hyperlordosis, chitha kutsogozedwa ndi a orthopedist limodzi ndi physiotherapist chifukwa nthawi zina kungakhale kofunikira kuvala chovala cha mafupa kapena kuchita opaleshoni ya msana.

Mulimonsemo, physiotherapy imawonetsedwa chifukwa imathandiza kuchepetsa kupweteka komanso kumva kulemera ndi kutopa kwa minofu, kukhala yothandiza pakukonzanso mafupa, kuchepa, kapena kuchiritsa hyperkyphosis kapena hyperlordosis, mwachitsanzo.

Njira imodzi yochizira kusintha kwa postural ndi physiotherapy itha kuchitika kudzera mu Global Postural Reeducation (RPG), pomwe zida ndi zochitika zina zimagwiritsidwa ntchito kukonza mawonekedwe ndi zizindikiritso zina zokhudzana ndi kukhazikika.

Momwe mungapewere mayendedwe oyipa

Pofuna kupewa mawonekedwe oyipa ndikofunikira kuti:

• Kuchita masewera olimbitsa thupi osachepera 2 kawiri pa sabata kulimbikitsa minofu, makamaka kumbuyo;
• Khalani pamalo apamwamba kwa mphindi 5 patsiku popewa scoliosis kapena Lordosis, mwachitsanzo. Dziwani momwe mungachitire: Kukhazikika koyenera kumawongolera moyo wabwino.
• Kutambasula kuntchito kwa mphindi zitatu, 1 kapena 2 kawiri patsiku, chifukwa zimathandiza kupumula ndikuchepetsa kulumikizana kwa minofu, kupewa kupweteka kumbuyo, mikono ndi khosi. Umu ndi momwe mungachitire: Zochita zolimbitsa thupi zomwe muyenera kuchita kuntchito.

Kuphatikiza pa malangizowa popewa kuwonongeka koyipa, kuonda, ngati munthuyo ndi wonenepa kwambiri ndikofunikira kuti akhale ndi mawonekedwe oyenera komanso athanzi.

Ngati mukufuna moyo wabwino komanso moyo wabwino muyenera kuwonera kanemayu:

Ngati mumakonda izi werengani zambiri pa: Malangizo 5 kuti mukwaniritse zolondola