5 Kulimbitsa Thupi Kwa Nyamakazi

Zamkati

• Khosi dontho ndikweza
• Kupendekera mutu
• Kutembenuza khosi
• Kuchotsa khosi
• Pamapewa amapindika
• Kuyankha kwa khosi

Kuika khosi lanu molunjika

Timayika kwambiri pamalumikizidwe athu pazaka zambiri. Pamapeto pake amayamba kuwonetsa zizindikiro zakutha. Ndi ukalamba, nyamakazi imatha kupangitsa malo olumikizirana mawondo, manja, manja, ndi mapazi kukhala olimba komanso opweteka.

Matenda a nyamakazi amakhudzanso mafupa a m'khosi mwathu, omwe amafooka kuyambira zaka zothandizira mutu wathu. Atakwanitsa zaka 60, anthu opitilira 85 peresenti ali ndi nyamakazi m'khosi, malinga ndi American Academy of Orthopedic Surgeons (AAOS).

Ngati khosi lanu likupweteka, pitani kuchipatala kuti mudziwe zomwe zimakupweteketsani. Mutha kukaonana ndi dokotala wam'banja mwanu kapena kukaonana ndi katswiri wamankhwala, orthopedist, kapena osteopathic. Dokotala wanu amathanso kukulangizani zamankhwala othandizira kuti muchepetse zowawa monga kusintha kwa postural, kulimbitsa thupi, yoga, kapena Pilates. Ndipo dokotala wanu angakulimbikitseni kupweteka mankhwala kapena jakisoni wa steroid.

Muthanso kuyesa zolimbitsa thupi kunyumba. Ngakhale mutha kuyesedwa kuti mukhale chete khosi likamapweteka, kukhala osasunthika kumangowonjezera kulimba. Idzakupangitsanso kuti musiye kuyendetsa kwambiri. Zochita zolimbitsa komanso zolimbitsa thupi zithandizira kuti khosi lanu likhale lolimba komanso kuti muchepetse kupweteka kwa nyamakazi.

Nazi masewera olimbitsa thupi angapo omwe mungayesere kuti muchepetse nyamakazi ya khosi. Kumbukirani kusuntha modekha komanso moyenera nthawi iliyonse yochita masewera olimbitsa thupi. Osangoyenda mwadzidzidzi kapena kugwedeza khosi lanu. Kupotoza ndi kutembenuza khosi lako kumachitika muzozungulira. Komanso, imani ngati kulimbitsa thupi kulikonse kumawonjezera kupweteka kwa khosi.

Khosi dontho ndikweza

Kutambasula kumeneku kumagwira ntchito kutsogolo ndi kumbuyo kwa khosi lanu kuti muwonjezere kusinthasintha komanso kuyenda.

Imirirani molunjika, kapena khalani pampando. Pepani mutu wanu patsogolo mpaka chibwano chanu chikugwirani pachifuwa.

Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10. Kenako bwererani ku malo anu poyambira.

Kenaka, tsimikizani mutu wanu kumbuyo ndikugwirani malowa kwa masekondi 5 mpaka 10.

Bwerezani kutambasula mbali iliyonse kasanu.

Kupendekera mutu

Kutsutsana uku kumagwira ntchito m'mbali mwa khosi lanu.

Imirirani molunjika kapena khalani pampando. Pepetsani mutu wanu kumapewa anu akumanja kwinaku mukuyang'ana phewa lanu lamanzere.

Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10, kenako mubwezeretse mutu wanu pakatikati.

Bwerezani kumanzere ndikutsamira mutu wanu kumapewa anu akumanzere ndikugwira phewa lanu lamanja pansi.

Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10.

Bwerezani ndondomeko yonse kasanu.

Kutembenuza khosi

Nayi ntchito ina yabwino mmbali mwa khosi lanu.

Khalani pampando, kapena kuyimirira bwino. Pepani mutu wanu kumanja, ndikubweretsa chibwano chanu molunjika.

Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10, kenako mubwerere pakatikati.

Pepani mutu kumanzere ndikugwira masekondi 5 mpaka 10. Kenako bwererani ku likulu.

Bwerezani kasanu mbali iliyonse.

Kuchotsa khosi

Muyenera kumva kutambasula kumbuyo kwa khosi lanu.

Khalani pampando ndi mapewa anu kumbuyo ndi mutu wanu wowongoka. Kokani chibwano chanu molunjika mkati, ngati kuti mukupanga chibwano chawiri.

Gwiritsani ntchitoyi kwa masekondi 5 mpaka 10 mukumva kutambasula kwanu.

Bwererani kumalo anu oyambirira. Kenako bwerezani kasanu.

Pamapewa amapindika

Pamene mukuyang'ana pa khosi lanu, musanyalanyaze mapewa anu. Kulimbitsa mapewa anu kumalimbitsanso minofu yomwe imathandizira khosi lanu.

Kupukuta paphewa ndizofunikira, zosavuta kuchita kuti mapazi anu am'mapewa ndi khosi azimva.

Khalani pampando kapena kuyimilira ndikulumikiza mapazi anu paphewa. Sungani mapewa anu kumbuyo, kumbuyo, ndi pansi poyenda kamodzi kosalala.

Bwerezani gululi kasanu. Kenako sinthani mayendedwe anu, mukugubuduza mapewa anu m'mwamba, kutsogolo, ndi kutsika kasanu.

Kuyankha kwa khosi

Poyamba, mutha kungobwereza kamodzi kapena kawiri zochitika zilizonse. Mukazolowera mayendedwe, muyenera kuwonjezera kuchuluka kwa reps.

Mutha kukhala osasangalala mukamayesa kuchita masewera olimbitsa thupi, koma musamve kuwawa. Ngati kusuntha kulikonse kukupweteketsani, imani ndipo mufunseni dokotala wanu.

Bwerezani zolimbitsa thupi izi tsiku lililonse kwa milungu isanu ndi umodzi kapena isanu ndi itatu. Ngati ululu wanu sukutha, ukuwonjezeka, kapena muli ndi zofooka m'manja kapena m'manja, itanani dokotala wanu kuti akupatseni malangizo.