Zochita 10 za Kyphosis Zomwe Mungachite Kunyumba

Zamkati

• 1. M'mimba
• 2. Kukwera mwendo molunjika
• 3. Kuzungulira ndi mwendo
• 4. Manja a m'manja
• 5. Nyamayi
• 6. Khalani
• 7. Gulu lakutsogolo
• 8. Mbali yammbali
• 9. Chifuwa cholimba
• 10. Kukweza mikono pamtunda
• Kusamalira panthawi yochita masewera olimbitsa thupi

Zochita za kyphosis zimathandizira kulimbitsa kumbuyo ndi m'mimba, kukonza mawonekedwe a kyphotic, omwe amakhala pamalo a "hunchback", khosi, mapewa ndi mutu wopendekera patsogolo.

Zochita za Pilates zomwe zili pansipa zimalimbikitsidwa ngati munthu ali ndi hyperkyphosis wofatsa kapena wolimbitsa komanso amalimbikitsa kuwongolera mayendedwe. Komabe, nthawi zonse kumakhala kofunikira kukaonana ndi physiotherapist, yemwe athe kukuwonetsani zolimbitsa thupi zina zomwe mukuganiza kuti ndizoyenera pazochitika zilizonse, pambuyo pakuwunika payokha.

Musanayambe zolimbitsa thupi izi ndikofunikira kuti muzitha kutentha kwa mphindi 5 mpaka 10, zomwe zitha kudumpha chingwe kapena kuyenda mwachangu, mwachitsanzo. Kupuma ndikofunikira kwambiri pakuchita zolimbitsa thupi za Pilates, chifukwa chake muyenera kupumira nthawi zonse musanayambe gululi, ndikutulutsa mpweya nthawi yovuta kwambiri pa masewera aliwonse.

1. M'mimba

Kugona pansi moyang'ana:

1. Pindani miyendo yanu ndikuthandizira mapazi anu pansi;
2. Kwezani chifuwa chanu kumabondo anu ndipo gwirani malowa masekondi 5;
3. Pepaninso thunthu, mpaka mapewa agwire pansi.

Ntchitoyi iyenera kuchitidwa pang'onopang'ono ndikubwereza maulendo 10.

2. Kukwera mwendo molunjika

Kugona kumbuyo kwanu ndi mawondo anu mutapinda:

1. Kwezani miyendo iwiri yopindika, ngati kuti ili pampando wongoyerekeza;
2. Chotsani mutu ndi thunthu pansi;
3. Tambasulani mwendo umodzi patsogolo, monga chikuwonetsedwa pachithunzichi.

Bwerezani mayendedwe kanayi mwendo uliwonse.

3. Kuzungulira ndi mwendo

Kugona kumbuyo kwake:

1. Kwezani mwendo umodzi, wotambasula mmwamba;
2. Sinthasintha mwendo wanu mozungulira mlengalenga, momwe mungathere.

Chitani izi kwa masekondi 30 ndi mwendo uliwonse.

4. Manja a m'manja

Kukhala pansi ndi miyendo yanu pambali pang'ono:

1. Sungani nsonga ya phazi moyang'ana mmwamba;
2. Tsegulani manja molunjika;
3. Sinthirani thunthu lamanzere, kufikira dzanja lamanja likhudza phazi lamanzere;
4. Sinthirani torso kumanja, mpaka dzanja lamanzere ligwire phazi lamanja.

Bwerezani kayendedwe ka 10 mbali iliyonse

5. Nyamayi

Kugona pamimba pake:

1. Ikani manja anu pachifuwa chimodzimodzi;
2. Pumirani kwambiri ndikukankhira manja anu pansi;
3. Kwezani thunthu pamwamba.

Bwerezani mayendedwe kasanu ndi kawiri

6. Khalani

Kukhala pansi ndikugwada miyendo:

1. Sungani miyendo yanu pamodzi ndi mapazi anu kukhudzana pansi;
2. Sungani msana wanu molunjika;
3. Ikani manja anu pang'ono pang'ono kuthupi lanu molowera komwe torso yanu;
4. Khalani pamalowo kwa masekondi 30, kusunga mimba yanu nthawi zonse.

Bwerezani zochitikazi maulendo 10

7. Gulu lakutsogolo

Kugona pamimba pake:

1. Kuthandizira thupi kokha pa nsonga ya mapazi, pa akhungu ndi mikono;
2. Siyani thupi molunjika ndikukhalabe pomwepo.

Malowa akuyenera kusungidwa kwa masekondi 30 mpaka 1 miniti, ndipo momwe zimakhalira zosavuta, onjezani nthawiyo ndi masekondi ena 30.

8. Mbali yammbali

Kugona mbali yake pansi:

1. Kwezani thupi pongogwira ndikutambasula kokha ndi phazi pansi;
2. Sungani msana wanu molunjika ndikugwira malowo.

Udindowu uyenera kusungidwa kwa masekondi 30 mpaka 1 miniti, ndikuwonjezera nthawi yamasekondi ena 30 nthawi iliyonse pamene masewerawa akusintha.

Ngati mukuona kuti zolimbitsa thupi ndizovuta kwambiri, mutha kupanga mbali yam'mbali ndi phazi limodzi patsogolo

9. Chifuwa cholimba

Kugona pansi pamimba pake:

1. Pindani mikono yanu ndikuyika manja anu kumbuyo kwa mutu wanu, kapena siyani manja anu molunjika;
2. Kwezani thupi lanu pansi, ndikukoka chifuwa chanu ndikukweza miyendo yanu pansi.

Bwerezani zochitikazi maulendo 20.

10. Kukweza mikono pamtunda

Kunama pagulu:

1. Sungani miyendo yanu yokhotakhota ndi mapazi anu pang'ono pang'ono;
2. Gwira mpira wawung'ono kapena ndodo m'manja mwako, ndipo uigwire patsogolo pa thupi lako monga zikuwonetsedwa pachithunzichi;
3. Lonjezerani manja anu kumbuyo kwa mutu wanu.

Bwerezani mayendedwe kanayi.

Kusamalira panthawi yochita masewera olimbitsa thupi

Zochita zingapozi zitha kuchitidwa kunyumba, koma makamaka ayenera kutsogozedwa ndi wochita masewera olimbitsa thupi omwe amatha kuwunika momwe amathandizira, kuti awonetsetse kuti achitika moyenera, popanda chindapusa, kuti akwaniritse zotsatira zabwino za mankhwalawa Matenda a hyperkyphosis.

Chofunikira ndichakuti machitidwewa amachitika kawiri kapena katatu pamlungu, kwa pafupifupi masabata 15 mpaka 20, kuti muwone zotsatira zake, koma mukayamba kuchita masewera olimbitsa thupi, mutha kusintha chilichonse pang'ono, kapena kuyeserera zina, kusintha mndandanda.

Kuphatikiza apo, mitundu ina ya masewera olimbitsa thupi itha kugwiritsidwa ntchito, monga maphunziro apadziko lonse lapansi, ndi njira zina zothetsera kusokonekera uku mumsana. Onani momwe chithandizo cha hyperkyphosis chingachitikire.