Momwe Zinthu Zanu Zimapwetekera Thupi Lanu

Zamkati

• 1. Thumba Lanu Lalikulu Lamapewa
• 2. Zidendene Zanu Zapamwamba
• 3. Foni Yanu
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Mutha kukhala olimbikira posankha zakudya zopatsa thanzi, kugwiritsa ntchito zinthu zodzikongoletsera zapadera, ndikusintha masewera olimbitsa thupi kuti agwirizane ndi zosowa za thupi lanu. Ndipo mwina mumavala tracker yolimbitsa thupi kuti muwonetsetse kuti mwalemba masitepe anu onse tsikulo ndikukhazikitsa chikumbutso kuti mugone mokwanira. Mwina, mwina, mutha kumwa mavitamini anu monga momwe mumafunira. Koma mumaganizirapo momwe zosankha zanu zatsiku ndi tsiku zitha kuwonongera nthawi ndi mphamvu zanu zonse kusamalira thupi lanu?

Ndinadabwa! Zina mwazinthu zanu zitha kupweteketsa thupi lanu. Ndiko kulondola - phewa la wonky kapena phazi lopindika likhoza kukhala kuchokera pazomwe mwavala popita ku masewera olimbitsa thupi osati zomwe mukuchita kumeneko.

1. Thumba Lanu Lalikulu Lamapewa

Pali china chake chotonthoza modabwitsa ponyamula zomwe zili mnyumba yanu muchikwama chanu. (Mungafunikire kutchinga ndi thukuta lowonjezera!) Koma, mwatsoka, kukoka china cholemera padzanja lanu kapena kumbuyo tsiku lonse kumatha kukuikani pachiwopsezo chazovulala zambiri-sayansi ikutero. Kunyamula zikwama zolemera kumatha kuwononga mitsempha ndi kuwonongeka kwa minofu m'khosi ndi paphewa, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Applied Physiology.

Ngati muvala chikwama chanu pamkono, m'zigongono, kapena paphewa, chimakoka paphewa, ndipo mumakhala pachiwopsezo chokwapula phewa lanu kapena kuwononga chikho cha rotator kapena labamu (gawo limodzi la phewa), akutero Armin Tehrany, MD, opaleshoni ya mafupa komanso woyambitsa Manhattan Orthopedic Care. Sikuti kungochinyamula n’kumene muyenera kuda nkhawa nacho—kuchikweza paphewa kungakuvulazeninso, chifukwa ndi chinthu cholemera kwambiri. Ganizilani izi: Kodi mungakweze ketulo yolemera m’mwamba pa mkono wanu monga choncho ndi kuikoka? Gahena ayi. Kuphatikiza apo, ngati nthawi zonse mumanyamula mbali imodzi (um, wolakwa!), Zitha kukupanikizani kumbuyo kwanu, ndikuwopseza kupweteka kwakumbuyo konse, kutulutsa disc, kapena kutsinira mitsempha, atero Tehrany.

Mtsikana atani? Choyamba, musagule chikwama chachikulu, cholemera, akutero Tehrany. Mukudziwa kuti mulongedza katundu mmenemo, onetsetsani kuti chikwamacho sichikhala cholemera mokwanira kuti musakhale omasuka. Chachiwiri, osadzaza mopitirira muyeso. Ngati zikukusowetsani mtendere mukazitola, pitani zina. Ndipo, chachitatu, mungasankhe chikwama chokongola, chopepuka, kapena onetsetsani kuti mwasinthana mbali yomwe mwanyamula chikwama chanu. Onse awiri azitha kulemera bwino pakati pamapewa anu awiri - ingokhalani osamala kuti mumadzaza matumba achikwama nawonso, kapena atha kuvulaza msana, atero a Tehrany.

2. Zidendene Zanu Zapamwamba

Mwina munamuwona akubwera. Amapangitsa miyendo yanu kukhala yodabwitsa ~ ndikumaliza chovala chanu, koma akuwononga mapazi anu, sitepe imodzi. Ndizosavuta: "Anthu akuyenera kuyenda opanda nsapato kapena masokosi," akutero Tehrany. "Choncho anthu akamawonjezera nsapato zazitali kapena ngakhale nsapato zapakatikati, makina oyenda amasintha." Imeneyi ndi nkhani yayikulu chifukwa ngati simukuyenda momwe thupi lanu limafunira, mumakhala pachiwopsezo cha mafupa ndi ziwalo zilizonse mthupi kuyambira msana wanu mpaka kumapazi. (Ngati ndinu wothamanga kwambiri, mumafunikira malangizo awa osamalira phazi.)

Inde, anthu ena amatha kusintha kuti agwirizane nawo (tonse tili ndi mnzake amene amapita kukagwira ntchito ku stilettos tsiku lililonse). Koma ngakhale mutasinthasintha, kugwiritsa ntchito zidendene kwanthawi yayitali kumakhala ndi ziwopsezo zambiri: Zitha kubweretsa kusintha ndi magwiridwe antchito mwendo ndi phazi lakumunsi, kuphatikiza kufupikitsa minofu ya ng'ombe, kuuma kolimba mu tendon ya Achilles, ndikuchepetsa kuyenda kwa bondo, malinga ndi kafukufuku wofalitsidwa mu Journal of Experimental Biology. (Pano pali zambiri za momwe zidendene zazitali zimakupweteketsani.)

Tehrany akuti: "Mukayika phazi pamalo abwinobwino, mumakhala pachiwopsezo cha zovuta ndi tendonitis phazi ndi akakolo," akutero Tehrany. "Pamene phazi likubzalidwa kangapo pansi pamalo osadziwika bwino, monga momwe zimakhalira mutavala zidendene, chiopsezo ndi chakuti mitsempha kapena tendon zomwe zimakhala zovuta kwambiri zimatha kung'ambika pakapita nthawi, zomwe zimayambitsa kuvulala mopitirira muyeso." Ndipo, pakapita nthawi, nyamakazi imatha kukula. Mwachitsanzo, kuyenda pazidendene kumayambitsa kupanikizika kwakukulu pazipewa za bondo, zomwe zimapangitsa kuti pakhale chiopsezo chowonjezeka cha nyamakazi pa bondo, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Kafukufuku wa Mafupa.

Koma sizitanthauza kuti muyenera kuponya nsanja zanu mphindi ino. "Chilichonse mosamala," akutero Tehrany. Onetsetsani kuti mwapumula mapazi anu pochepetsa kugwiritsa ntchito chidendene chanu kwa masiku angapo pa sabata, kupumira kuti mukhale pansi, ndi kuvala nsapato zabwino popita, ndi zina zotero. (Kapena yesani njira iyi "yathanzi" kuvala zidendene popanda kupweteka. .) Ziri zophweka monga izi: "Ngati zikupweteka, musachite."

3. Foni Yanu

Zachidziwikire, tonsefe timakonda kugwiritsa ntchito mafoni athu. Palibe chatsopano. "Koma popeza sitigwira mafoni athu pamlingo wofanana, timangoyendetsa khosi lathu ndikugwada pang'ono," akutero Tehrany. "Kuchita zimenezi nthawi zambiri kungayambitse kupweteka kwa msana ndi khosi ndi kupsinjika kwa mafupa ndi minofu ya pakhosi ndi msana."

Lili ndi dzina lokongola, nalonso: chatekinoloje kapena mutu wamakalata (ngakhale nthawi zina nthawi zina kumatanthauza makwinya amakukakamizani kuti mukhale nawo pakhosi ndi pachibwano). Mukayang'ana kutsogolo ndikuyang'ana pansi, kulemera kwa mutu wanu kumakulitsidwa, ndikupangitsa kuti khosi lanu likule kwambiri, malinga ndi University of Nebraska Medical Center. Ngati mwavutika posachedwapa ndi khosi lolimba kapena lopweteka kapena msana, kupweteka kwa mutu, kapena minofu, izi zikhoza kukhala chifukwa.

Tehrany akuwonetsa kuwonjezera zochita zolimbitsa thupi kuntchito yanu, monga hyperextensions kapena yoga iyi ikufuna kutambasula khosi lanu, mapewa, ndi misampha, zomwe zitha kuchepetsa kusintha komwe tikugwira tsiku lonse, tsiku lililonse. Komanso, ngati muli ndi chisankho pakati pa foni yamakono kapena desiki yokhala ndi kompyuta, sankhani desiki ndikuyesetsa kuti khosi lanu likhale losalowerera ndale, akutero.

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