Zochita Zapamwamba ndi Zoyipa Kuti Mukonze Lordosis Posture

Zamkati

• Chidule
• Kukhala pansi pamiyendo pamiyendo
• Ab crunches with transverse abdominus (TA) kutsegula
• Nkhuku zakufa
• Zowonjezera za m'chiuno ndi zoyeserera
• Kutsekemera kwapakhosi
• Kutenga

Chidule

Hyperlordosis, yomwe imangotchedwa Lordosis, ndi kupindika kwamkati mwam'munsi kwambiri, komwe nthawi zina kumatchedwa swayback.

Zitha kuchitika mwa anthu amisinkhu yonse ndipo ndizofala kwambiri kwa ana ndi akazi achichepere. Zitha kuchitika mwa amayi ali ndi pakati komanso pambuyo pathupi, kapena mwa anthu omwe amakhala nthawi yayitali.

Lordosis imatha kuyambitsa zizindikilo monga kupweteka kwa msana, mavuto amitsempha, ndipo imalumikizidwa ndi zovuta zina monga spondylolisthesis. Kwa anthu ena, zimayamba chifukwa chokhala ndi vuto la chiuno.

Pamene mafupa a chiuno amapita patsogolo kwambiri, amakhudza kupindika kwa msana, ndikupangitsa kuti munthuyo aziwoneka ngati akumata pansi pake. Kuchepa kwa Lordosis ndikwabwinobwino, koma kupindika mopitirira muyeso kumatha kuyambitsa mavuto pakapita nthawi.

Lordosis nthawi zambiri imachitika chifukwa cha kusamvana pakati pa minofu yozungulira mafupa a m'chiuno. Minofu yofooka yomwe imagwiritsa ntchito kukweza mwendo patsogolo (chiuno chosinthasintha) kuphatikiza ndi minofu yolimba yomwe imagwiritsidwa ntchito kupindika kumbuyo (zotambasulira zakumbuyo), imatha kuyambitsa kupindika kwa m'chiuno, kumachepetsa kuyenda kwakumbuyo.

Mmodzi adapeza kuti kulimbitsa glutes, hamstrings, ndi minofu yam'mimba zitha kuthandiza kukoka mafupa a chiuno kuti agwirizane bwino, kukonza Lordosis. Izi zitha kuthandiza kuchepetsa kupweteka, kuwonjezera kugwira ntchito, ndikuwongolera kuthekera kochita zochitika za tsiku ndi tsiku mosavuta.

Kukhala pansi pamiyendo pamiyendo

Zochita izi zimathandizira kubweretsa kuzindikira kwa malo amchiuno, komanso kutambasula ndikulimbitsa m'mimba ndi kumbuyo kwa minofu yotulutsa.

Zida zofunikira: masewera olimbitsa thupi

Minofu imagwira ntchito: rectus abdominis, gluteus maximus, ndi erector spinae

1. Khalani pa masewera olimbitsa thupi ndi mapazi anu wokulirapo pang'ono kuposa kupingasa m'chiuno, mapewa kumbuyo, ndi msana osalowerera ndale. Sankhani mpira womwe umalola kuti mawondo anu azikhala pamakona a 90-degree mukakhala pansi ndi mapazi anu pansi.
2. Pendeketsani m'chiuno mwanu ndikumazungulira msana wanu potengera m'mimba mwanu. Mumve ngati mukuyesera kuti mubweretse mafupa anu amimba m'mimba mwanu. Gwiritsani masekondi atatu.
3. Pendeketsani m'chiuno mwanu ndikubwezera kumbuyo kwanu. Muzimverera ngati kuti mwatulutsa mchira wanu. Gwiritsani masekondi atatu.
4. Bwerezani maulendo 10, njira zina.
5. Maseti atatu athunthu

Ab crunches with transverse abdominus (TA) kutsegula

Kulimbitsa m'mimba kumathandizira kuti magwiridwe antchito azisamba pakati pa anthu omwe ali ndi chiuno chopindika patsogolo.

Zida zofunikira: mphasa

Minofu imagwira ntchito: rectus abdominis, m'mimba yopingasa

1. Gona chagada ndi miyendo yanu yowongoka ndi mapazi pansi. Ikani manja anu kumbuyo kwa mutu kapena kuwadutsa pachifuwa.
2. Pumirani mkati. Mukamatuluka kunja, kokerani batani lanu m'mimba mwanu, ndikuphatikizira minofu yanu yodutsa pamimba, minofu yomwe imakulungirani pakatikati panu ngati corset.
3. Kwezani mutu wanu ndi mapewa mainchesi angapo pansi kuti muzigwedezeka, kwinaku mukusungunuka m'mimba mwanu.
4. Bwererani poyambira, pumulani, ndikubwereza maulendo 10.
5. Malizitsani 3 mpaka 5.

Nkhuku zakufa

Kuchita masewera olimbitsa thupi kumathandiza anthu kukhala ndi msana wolimba poyenda miyendo ndi mikono. Imayang'ana minofu yodutsa m'mimba, yomwe ndi yofunikira pakukhazikika kwa msana.

Zida zofunikira: mphasa

Minofu imagwira ntchito: m'mimba mozungulira, multifidus, diaphragm, ndi kusintha kwa m'chiuno

1. Gona chagada kumbuyo kwanu mikono ndi miyendo yanu ikuloza molunjika kutali ndi thupi.
2. Pumirani kwambiri mukamatulutsa mpweya, kokerani batani yanu yam'mimba kumsana kwanu ndikumverera ngati mukugwetsa nsana wanu pansi osasuntha m'chiuno.
3. Gwetsani dzanja lanu lamanzere ndi mwendo wakumanja nthawi yomweyo mpaka atayandama masentimita angapo kuchokera pansi.
4. Bwererani poyambira ndikubwereza mbali inayo. Bwerezani nthawi 10.
5. Malizitsani 3 mpaka 5.

Zowonjezera za m'chiuno ndi zoyeserera

Kuchita masewera olimbitsa thupi kumatha kukulitsa mphamvu komanso kukhazikika m'minyewa yam'munsi komanso m'chiuno, kuchepa kwa Lordosis.

Zida zofunikira: mphasa

Minofu imagwira ntchito: gluteus maximus, hamstring, erector spinae

1. Gona m'mimba mwako manja anu ali omasuka pambali panu kapena atakhala pansi pamutu panu. Lonjezani miyendo yanu kumbuyo kwanu.
2. Pumirani kwambiri. Mukamatulutsa mpweya, jambulani batani lanu m'mimba mwanu, ndikugwiritsa ntchito minofu yanu. Mwachidziwitso muyenera kumverera ngati mukuyesera kukweza mimba yanu pamphasa popanda kusuntha msana.
3. Pogwira chidule ichi, kwezani mwendo umodzi pamphasa pafupifupi mainchesi 6. Ganizirani zokhala ndi minofu yayikulu yamatako.
4. Gwiritsani masekondi atatu, bwererani poyambira. Bwerezani nthawi 10.
5. Bwerezani pa mwendo wina. Lembani ma seti atatu mbali iliyonse.

Kutsekemera kwapakhosi

Mitambo ndi minofu yayikulu yomwe imatsikira kumbuyo kwa ntchafu. Mitambo yolimba komanso yosinthasintha imatha kuthandizira kulumikizana kwapakhosi kosalowerera.

Zida zofunikira: gulu lotsutsa

Minofu inagwira ntchito: hamstrings (semitendinosus, semimembranosus, ndi biceps femoris), minofu ya ng'ombe (gastrocnemius), ndi chiuno chosinthasintha (sartorius, gracilis, ndi popliteus)

1. Mangani chingwe cholimbana nacho mozungulira pamtengo kapena chinthu cholimba.
2. Gona m'mimba mwako ndi mapazi phazi limodzi kapena awiri kutali ndi mzati.
3. Tsegulani gululo mozungulira bondo lanu.
4. Pindani bondo lanu ndikukoka bondo lanu kumatako anu kutali ndi mzati.
5. Yesetsani kudzipatula kuntchito, ndikusunga zina zonse momwe zingathere. Muyenera kumverera kusuntha kumbuyo kwa ntchafu.
6. Bwerezani nthawi 15, kenako kubwereza mbali inayo.
7. Lembani ma seti atatu mbali iliyonse.

Kutenga

Kuwongolera mayendedwe osauka komanso Lordosis wambiri kumatha kupewa zovuta zoyipa msana ndi msana.

Tinayang'ana pa zotsatira za kulimbitsa thupi kwa lumbar pa ntchito ndi mbali ya Lordosis mwa anthu omwe ali ndi ululu wopweteka kwambiri. Adapeza kuti zolimbitsa thupi, monga zomwe tafotokozazi, ndizothandiza kwambiri kuposa chithandizo chamankhwala chosinthira magwiridwe antchito ndi mawonekedwe a kupindika kumbuyo.

Nthawi zonse muzifunsa dokotala musanayambe pulogalamu yochita masewera olimbitsa thupi kuti muwone kuti ndi yoyenera kwa inu. Ngati izi zikuwonjezera kupweteka, imani nthawi yomweyo ndikupempha thandizo.

Ululu kapena zovuta ndi mayendedwe omwe amayambitsidwa ndi Lordosis wambiri zitha kukhala chizindikiro cha vuto lalikulu ndipo ziyenera kuyesedwa ndi dokotala kapena chiropractor. Kawirikawiri lumbar hyperlordosis ingafune kuchitidwa opaleshoni ndipo sangachiritsidwe ndi masewera olimbitsa thupi okha.