Momwe mungapangire zopondereza kwambiri ndipo maubwino ake ndi ati

Zamkati

• Momwe mungapangire zodzikongoletsa
• Zochita 1: Kugona pansi
• Ntchito 2: Kukhala pansi
• Zochita 3: Kutsamira patsogolo
• Ntchito 4: Kugwada pansi
• Ubwino wokhala mosakhazikika
• M'mimba mopupuluma mumachepa thupi?

Masewera olimbitsa thupi, omwe amatchedwa hypopressive gymnastics, ndi mtundu wa masewera olimbitsa thupi omwe amathandiza kutulutsa minofu yanu yam'mimba, kukhala yosangalatsa kwa anthu omwe ali ndi ululu wammbuyo ndipo sangathe kuchita zikhalidwe komanso azimayi obereka pambuyo pobereka.

Kuphatikiza pakulimbitsa pamimba, njira yodzikakamiza imalimbananso ndi vuto la kukodza ndi zimbudzi, imakhazikika mthupi, imachiritsa maliseche komanso imathandizira matumbo. Izi zimachitika chifukwa cha kusiyanasiyana kwa kupanikizika komwe kumapezeka m'mimba panthawi yochita masewera olimbitsa thupi komanso chifukwa chakusayenda kwa msana. Pamene masewerawa amapulumutsa msana, amatha kuchitidwa ngakhale atakhala ndi disc ya herniated, zomwe zimathandizira kuchipatala.

Momwe mungapangire zodzikongoletsa

Kuti muchite masewera olimbitsa thupi kunyumba, munthu ayenera kuyamba pang'onopang'ono, akuyang'anitsitsa momwe zochitikazo ziyenera kuchitidwira. Cholinga chake ndi kuyamba mndandanda womwe wagona kenako ndikupita patsogolo ndikukhala patsogolo. Masewera olimbitsa thupi amakhala ndi:

1. Puma mpweya bwinobwino kenako nkupuma kotheratu, mpaka mimba itayamba kugwiranagwirana ndiyeno 'ndikuchepa m'mimba', kuyamwa minofu yam'mimba mkati, ngati kuti ikuyesera kukhudza mchombo kumbuyo.
2. Izi zimayenera kusungidwa kwa masekondi 10 mpaka 20 koyambirira ndipo, popita nthawi, pang'onopang'ono muziwonjezera nthawi, kutsalira momwe mungathere popanda kupuma.
3. Pambuyo pakupuma, lembani m'mapapu anu ndi mpweya ndikusangalala kwathunthu, ndikubwerera kupuma koyenera.

Ndikulimbikitsidwa kuti izi sizingachitike mukatha kudya ndipo zimayamba mopepuka komanso ndizochepa, kuwonjezeka pakapita nthawi. Kuphatikiza apo, kuti mukhale ndi zabwino zomwe mumafunikira, tikulimbikitsidwa kuti tizilumikizana nthawi zonse minofu ya m'chiuno ndikuchita m'mimba katatu kapena kasanu pamlungu pafupifupi mphindi 20.

Potsatira malangizo awa, kuchepa m'chiuno ndi kuchepa kwa zizindikilo za mkodzo kumatha kuwonedwa. Pakadutsa masabata 6 mpaka 8 muyenera kuwona kuchepa kwa masentimita awiri mpaka khumi kuchokera mchiuno komanso kumasuka kochita masewera olimbitsa thupi.

Pambuyo pa masabata 12 muyenera kulowa mgawuni yokonza, mukuchita mphindi 20 pasabata, musanaphunzitsidwe koma kuti mupeze zotsatira zabwino ndikofunikira kuti muzichita mphindi 20 mpaka ola 1 kawiri pa sabata m'mwezi woyamba ndi 3 mpaka 4 pa sabata kuyambira mwezi wachiwiri.

Gawo lirilonse malangizo othandizira kuchita zododometsa zitha kuchitidwa m'malo osiyanasiyana, monga:

Zochita 1: Kugona pansi

Kugona kumbuyo kwanu, miyendo yanu itapinda ndi manja anu mthupi lanu, tsatirani malangizo omwe ali pamwambawa. Poyamba, pangani kubwereza katatu kwa ntchitoyi.

Ntchito 2: Kukhala pansi

Pochita izi, munthuyo ayenera kukhala pampando ndi mapazi ake pansi kapena wina akhoza kukhala pansi ndi miyendo yawo yowongoka, kwa oyamba kumene, ndi miyendo yawo atatambasula kwa odziwa zambiri. Tulutsani mpweya kwathunthu kenako 'kuyamwa' m'mimba mwanu kwathunthu, osapuma motalika momwe mungathere.

Zochita 3: Kutsamira patsogolo

Mukaimirira, pendeketsani thupi lanu patsogolo, ndikupinda maondo anu pang'ono. Tengani mpweya wambiri ndipo mukamatuluka kunja, 'kokani' m'mimba mkati, komanso minofu ya m'chiuno, ndikugwira mpweya wanu momwe mungathere.

Ntchito 4: Kugwada pansi

Pamalo amathandizira 4, tulutsani mpweya wonse m'mapapu ndikuyamwa m'mimba momwe mungathere ndikupumira mpweya wanu momwe mungathere.

Palinso maimidwe ena omwe angavomerezedwe kuti achite izi, monga kuyimirira ndi zothandizira 4. Nthawi zonse mukamakhala ndi ma hypopressants muyenera kusintha maudindo momwe zimakhalira kuti munthuyo apeze kuti ndizosavuta kuti azikhala ndi chidule kwakanthawi m'malo ena. Ndipo njira yabwino yodziwira malo omwe mumakhala ochepera kwambiri ndikuyesa iliyonse.

Onani malangizo ena muvidiyo yotsatirayi:

Ubwino wokhala mosakhazikika

Kukhala mwachisawawa kumakhala ndi maubwino angapo azaumoyo mukamachita moyenera, omwe ndi:

• Chepetsani m'chiuno chifukwa cha kutsekemera kwa isometric komwe kumachitika panthawi yochita masewera olimbitsa thupi, ndichifukwa chakuti "poyamwa" m'mimba pamakhala kusintha kwamkati mwamimba, kumathandizira kuchepa kwa m'mimba mozungulira;
• Imalimbitsa minofu yakumbuyo chifukwa cha kuchepa kwa kuthamanga kwa m'mimba komanso kuponderezana kwa ma vertebrae, kuchepetsa kupweteka kwakumbuyo ndikupewa mapangidwe a hernias;
• Imalepheretsa mkodzo ndi kutayika kwa ndowe, chifukwa panthawi ya m'mimba, pangakhale kusintha kwa chikhodzodzo ndi kulimbitsa mitsempha, kumenyana ndi chimbudzi, kusokonezeka kwa mkodzo ndi kuphulika kwa chiberekero;
• Zimalepheretsa mapangidwe a hernias, popeza imalimbikitsa kukhumudwa kwa ma vertebrae;
• Limbani zolakwika zamtsempha, chifukwa imalimbikitsa kulumikizana kwa msana;
• Kulimbikitsa magwiridwe antchito, ndichifukwa chakuti panthawi yochita masewera olimbitsa thupi pamakhala kuwonjezeka kwa magazi m'dera loyandikana, kukulitsa chidwi komanso chisangalalo;
• Bwino kaimidwe ndi moyenerachifukwa imalimbikitsa kulimbikitsa minofu yam'mimba.

M'mimba mopupuluma mumachepa thupi?

Kuti muchepetse thupi ndi izi ndikofunikira kusintha zakudya, kuchepetsa kudya zakudya zokhala ndi mafuta, shuga ndi zopatsa mphamvu komanso kugwiritsa ntchito mphamvu zambiri ndikupanganso zina zomwe zimawotcha mafuta monga kuyenda, kuthamanga, kupalasa njinga kapena rollerblading, chifukwa Mwachitsanzo.

Izi ndichifukwa choti masewera olimbitsa thupi alibe ndalama zopangira mafuta ambiri motero sachita bwino kuwotcha mafuta motero amangolemera pokhapokha njira zina izi zikagwiritsidwa ntchito. Komabe, izi zimakhala zabwino kwambiri pofotokozera ndi kusungunula pamimba, kupangitsa mimba kuuma.