Ululu wammbuyo ukhoza kubwera chifukwa chokhala moperewera

Zamkati

• Momwe Mungapewere Kubwerera Kumbuyo
• 1. Muzichita masewera olimbitsa thupi nthawi zonse
• 2. Valani zovala zabwino
• 3. Khalani moyenera
• 4. Kukweza zolemera molondola
• 5. Mugone bwino

Kukhazikika koyipa kumatha kupweteketsa msana, chifukwa kumathandizira kufooka kwa minofu yam'mbuyo, yomwe imatha kubweretsa kusintha kosintha komwe kumakhudza msana, monga herniated disc, scoliosis, hyperkyphosis kapena kukonzanso msana, mwachitsanzo.

Kukhazikika kwanthawi yayitali kumayambitsanso kuwonongeka kwa mitsempha ya m'mitsempha, komwe kumapangitsa kulira ndi kufooka kwa mikono kapena miyendo. Kuphatikiza apo, itha kupangitsanso minofu yam'mimba kufowoka, kukomera kutulutsa ziwalo zam'mimba ndikusiya m'mimba kukulirakulira.

Momwe Mungapewere Kubwerera Kumbuyo

Kuti mukwaniritse bwino ndikulimbikitsidwa:

1. Muzichita masewera olimbitsa thupi nthawi zonse

Njira yabwino yothetsera kukhazikika ndiyo kuchita masewera olimbitsa thupi athunthu, monga kusambira kapena kuchita masewera olimbitsa thupi. Zochita izi, kuphatikiza pakugwira gawo la kupuma, kulimbikitsa kupuma bwino, zimalimbikitsanso minofu yam'mimba ndi yam'mimbayo, kukhazikika bwino.

Kuphatikiza apo, machitidwe a Pilates ndi zochitika za Global Postural Reeducation, zophatikizidwa ndi physiotherapy, zitha kuthandizanso kukulitsa kukhazikika.

Onerani vidiyo yotsatirayi ndikuwona momwe mungapangire masewera olimbitsa thupi a Pilates omwe amakonza mawonekedwe:

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2. Valani zovala zabwino

Zovala zowala zamiyeso yoyenera ziyenera kuvalidwa, ndipo zomwe zili zolimba kwambiri ziyenera kupewedwa, kuti munthuyo azitha kukhala bwino popanda zovuta. Kuphatikiza apo, nsapato ziyenera kuthandizira mapazi anu motero chifukwa chake zidendene zazitali kwambiri sizikulimbikitsidwa. Onani momwe mungavalire nsapato zazitali osavulaza msana wanu.

3. Khalani moyenera

Momwe munthu amakhala pansi pantchito, nthawi yophunzira kapena kudya, mwachitsanzo, zimakhudza kwambiri kukhazikika ndi kupweteka kwa msana. Chifukwa chake, ndikofunikira kuti munthuyo amve bwino, kupumitsa mapazi ake pansi, kupewa kuwoloka miyendo yawo ndikukhazikika misana yawo pampando.

Kuphatikiza apo, mikono iyenera kuthandizidwa patebulo, monga zikuwonetsedwa pachithunzichi.

4. Kukweza zolemera molondola

Ndikofunikira kukweza chinthu cholemera, chisamaliro chiyenera kuchitidwa kuti mugwade mawondo mukatsitsa ndikukhazika kumbuyo molunjika. Mulimonsemo, munthu ayenera kupewa kunyamula zinthu zolemera kwambiri, makamaka ngati munthuyo nthawi zambiri amadwala ululu wammbuyo.

5. Mugone bwino

Malo oyenera kwambiri ogona ali pambali, ndi 1 pilo pamutu ndi ena pakati pa mawondo, kuti apewe kupindika mchiuno ndipo potero kuzungulira kwa msana. Kuti mugone chagada, muyenera kusankha kugwiritsa ntchito pilo yotsika kuti muthandizire mutu wanu ndikuyika pilo yayitali pansi pa mawondo anu kuti msana wanu ugwirizane bwino ndi matiresi.

Onani izi ndi maupangiri ena muvidiyo yotsatirayi, ndi physiotherapist yathu: