Zolimbitsa thupi zochizira Pectus Excavatum ndikuwongolera mphamvu

Zamkati

• Zokankhakankha
• Ntchentche pachifuwa
• Mzere wa Dumbbell
• Dumbbell kumbuyo kwa delt ntchentche
• Superman
• Ndakhala pansi ndikupindika
• Pembedzani
• Ngamila Pakamwa
• Kutenga

Pectus excavatum, yomwe nthawi zina amatchedwa chifuwa cha faneli, ndikukula kwachilendo kwa nthiti komwe chifuwa chimayambira mkatikati. Zomwe zimayambitsa pectus excavatum sizimveka bwino. Sizotetezedwa koma zitha kuchiritsidwa. Njira imodzi yochizira matendawa ndi kuchita masewera olimbitsa thupi.

Komabe, kuchita masewera olimbitsa thupi sikungamveke kophweka chifukwa pectus excavatum imatha kuyambitsa:

• kuvuta kupuma
• kupweteka pachifuwa
• amachepetsa kulolerana

Malinga ndi a Anton H. Schwabegger, wolemba "Congenital Thoracic Wall Deformities: Diagnosis, Therapy and Current Developmentments," machitidwe a pectus amaphatikiza kupuma kozama komanso kupumira mpweya, komanso kulimbitsa mphamvu kwa msana ndi chifuwa.

Ngati mumachita masewera olimbitsa thupiwa pang'onopang'ono ndikuwunika kupuma mozama momwe mungathere, mupeza zambiri. Fomu yanu idzakhala yabwinoko, mudzapereka mpweya wofunikira kwambiri ku minofu yanu, thupi lanu lidzapumula, ndipo mudzapewa kugwira mpweya wanu, womwe ndi wosavuta kuchita ngati china chake sichili bwino.

Kumbukirani kuti muyenera kupumira pagawo losavuta ndikukhala ndi gawo lolimbitsa gawo lililonse. Maubwino ndi mayendedwe apadera aphatikizidwa muzochita zilizonse pansipa.

Zomwe zatchulidwa pansipa ndizolimbitsa thupi komanso zolimbitsa thupi zomwe zimayang'ana minofu ya pectoral ndi serratus, minofu yakumbuyo, ndi minofu yapakatikati kuti ikwaniritse mawonekedwe onse. Kulimbitsa minofu iyi kumathandizira ndi nthiti zomwe zimayambitsidwa ndi pectus excavatum ndi zoyipa zake, zathupi komanso zodzikongoletsera.

Zokankhakankha

Izi zingawoneke ngati zofunika, koma palibe kukana kuti pushups ndi imodzi mwanjira zabwino kwambiri zolimbikitsira minofu ya pectoral. Izi zitha kuchitika m'maondo kapena kumapazi. Ngati simunakonzekeretse pushups wathunthu, yambani ndi manja anu kupumula pamalo olimba kwambiri kuposa mapazi anu - ngati tebulo lolimba kwambiri la khofi kapena m'mphepete mwa kama, matumba achotsedwa, omwe amangiriridwa kukhoma - ndikuyamba zala zakumapazi.

Kukhala ndi manja apamwamba kuposa mapazi anu ndi thupi lanu pangodya kungakhale njira yabwino yoyambira pushup regimen. Mukamakula, mutha kuyamba kuchepa thupi lanu. Izi zikuthandizirani kuti musinthe kupita mosavuta pa pushups kuposa kungoyambira mawondo mpaka kumapazi. Dothi lathunthu limagwira minofu mosiyana, ngakhale pangodya.

Mukamachita pushups, yesetsani magawo awiri obwereza 10 patsiku.

1. Yambani mu thabwa ndi manja anu pansi pamapewa anu ndipo mtima wanu ukugwira.
2. Mukamatsitsa, inhale.
3. Mukamagwiritsa ntchito minofu yanu kuti mudzikakamize, tulutsani mpweya. Sungani zigongono zanu kukumbatirana pafupi ndi thupi lanu. Ikani chidwi chanu pakupuma pang'onopang'ono pamene mukuchita izi, komanso pakuphatikizana ndi ma pectorals kwinaku mukusunga cholimba.

Osangoseka izi kuti zitheke - izi zitha kusokoneza mawonekedwe anu ndikuvulaza koposa zabwino. Ngati gululi ndilolimba kwenikweni, dulani magawo atatu kapena asanu kuti muyambe, kapena pezani malo oyambira pambuyo pakatha sabata yolimbitsa thupi. Ngati ndi kotheka, mutha kuyimirira ndikuchita pushups kukankhira kukhoma.

Ntchentche pachifuwa

Pa ntchitoyi, mufunika benchi kapena masewera olimbitsa thupi komanso ma dumbbells ena. Ngati mulibe zolemera, mutha kugwiritsa ntchito nthawi yayitali poyimira: msuzi uli ndi dzanja lililonse. Ingokumbukirani kuti ma dumbbells ndiosavuta kugwira ndipo mutha kugwiritsa ntchito kwambiri, popeza ngakhale zolemera mapaundi 5 ndizolemera kuposa katundu wanu wolemera kwambiri wamzitini.

1. Bodza ndi msana wako wapakatikati ndi wapakati pabenchi kapena mpira, miyendo yako ili pamtunda wa digirii 90. Gwirani cholemera mdzanja lililonse ndikutambasulira manja anu kumwamba, zigongono zikuwerama pang'ono.
2. Mukamalowetsa mpweya, tsitsani manja anu mpaka mikono yanu ikukwera.
3. Mukamatulutsa mpweya, kwezani manja anu mpaka adzakumanenso pamwamba pa chifuwa chanu.
4. Kodi magulu awiri a 10.

Ngati izi zikuwoneka kuti ndizosavuta, pezani ma seti awiri a 15 kapena onjezerani kulemera kwanu komwe mukugwiritsa ntchito.

Mzere wa Dumbbell

Kulimbitsa minofu yanu yakumbuyo ndichinthu chofunikira kwambiri pochiza pectus excavatum. Mzere wopukutira umayang'ana minofu yanu yam'mbuyo. Momwe amafotokozedwera pansipa amalimbikitsanso pachimake, chinthu china chofunikira pochiza vutoli. Mufunikira ma dumbbells kuti mumalize kusunthaku - lolani pambali yopepuka ngati simunayambepo kale.

1. Gwirani cholumikizira chimodzi mdzanja lililonse ndikutambasula manja anu. Mangirirani m'chiuno mpaka thupi lanu lakumtunda litafika pangodya ya 45 digiri.
2. Kuyika khosi lanu mzere ndi msana wanu ndikuyang'ana molunjika, kokerani mivi yanu molunjika ndikufinya pakati pamapewa anu.
3. Wonjezerani manja anu kumalo oyambira. Malizitsani magawo awiri a 10.

Dumbbell kumbuyo kwa delt ntchentche

Kusunthanso kwina kulimbitsa msana wanu, ntchentche yakumbuyo yakumbuyo kwa dumbbell imayang'aniranso ma lats, komanso ma rhomboid ndi misampha. Sankhani tinsalu tating'onoting'ono kuti mumalize kusunthaku ndikuwonetsetsa kuti mukumangiriza masamba anu m'mwamba kuti mupindule kwambiri.

1. Gwirani cholumikizira chimodzi mdzanja lililonse ndikutambasula manja anu. Mangirirani m'chiuno mpaka thupi lanu lakumtunda litafika pangodya ya 45-degree ndikubweretsa ma dumbbells palimodzi.
2. Kusunga msana wanu ndi khosi osalowerera ndale, lembani mpweya ndikukankhira ma dumbbells kunja mpaka mbali yanu mpaka mikono yanu ikufanana pansi.
3. Exhale ndikubwerera koyambira poyenda pang'onopang'ono komanso mosamala. Malizitsani magawo awiri a 10.

Superman

Kukhazikika kolakwika kumatha kuyambitsa kuuma ndi mawonekedwe a pectus excavatum. Kulimbitsa minofu yanu yakumbuyo kungathandize. Chifukwa nthawi zambiri timagwira ntchito kutsogolo kwathu - makamaka tikalimbitsa chifuwa chathu kuti tithandizire ndi pectus excavatum - zochitikazi zithandizira kulimbitsa thupi lanu polimbitsa unyolo wanu wam'mbuyo - minofu yomwe ili kumbuyo kwa thupi.

1. Gonani pamimba panu pamphasa mutatambasula manja anu patsogolo panu ndipo mphumi yanu ili pansi.
2. Pamene mukupuma, kwezani mutu, miyendo, ndi mikono.
3. Gwiritsani kuwerengera 5 ndikumasula pansi.
4. Malizitsani magawo awiri a 10.

Ndakhala pansi ndikupindika

Chofunika kwambiri pazochitikazi ndikuti zitha kuchitika kuntchito - pampando wokhazikika wopanda zolemera. Kapenanso zitha kukhala zovuta kwambiri kukhala pansi pa masewera olimbitsa thupi ndikugwiritsa ntchito zolemera. Mukumva izi kumtunda kwanu komanso oblique. Ikugwiranso ntchito pachimake ndi matumba anu, makamaka ngati mugwiritsa ntchito zolemera.

1. Khalani mowongoka ndikuyang'ana pachimake. Tambasulani manja anu patsogolo panu. Ngati mukugwiritsa ntchito cholemera, gwirani ndi manja anu awiri, mwina kukulunga dzanja limodzi pamanja linzake kapena kuwapakira kulemera kwake.
2. Lembani ndi kutulutsa mpweya, pindani kumanja.
3. Werengani pang'onopang'ono mpaka 5, ndikusuntha ndi mpweya wanu. Mudzapotokola mukamatulutsa mpweya ndikukhala wamtali kapena osazungulika mukamakoka mpweya.

Pembedzani

Kutambasula ndichinthu chofunikira kwambiri pochiza pectus excavatum. Zotsegula pachifuwa cha Yoga zithandizira kukulitsa chifuwa komanso kulimbikitsa kupuma kwambiri. Yesani Bow Pose kuti muyambe.

1. Gonani pamimba panu pamphasa mikono yanu m'mbali mwanu, mitengo yakanjedza ikuyang'ana mmwamba.
2. Bwerani mawondo anu ndikubweretsa mapazi anu kumbuyo kwanu, mutenge mawondo anu ndi manja anu.
3. Lembani ndi kukweza ntchafu zanu pansi, ndikukanikiza masamba anu kuti mutsegule chifuwa chanu. Maso anu ayenera kukhala patsogolo.
4. Khalani ndi mawonekedwe osachepera masekondi 15, kuonetsetsa kuti mupitiliza kupuma. Malizitsani maulendo awiri.

Ngamila Pakamwa

Zochitika zina za yoga yotsegulira pachifuwa, Ngamila imakupatsani kutambasula kwambiri thupi lonse lakumtunda. Izi zidzakhala zovuta kwa oyamba kumene - ngati simungakwanitse kukwaniritsa zonse, khalani ndi manja kumbuyo kwa mafupa anu, mukumva kutambasula pamenepo.

1. Bwerani pansi ndi zikhomo zanu ndi nsonga za mapazi anu mutapanikizika pansi. Ikani manja anu kumbuyo kwa m'chiuno mwanu.
2. Kusunga ntchafu zanu mozungulira pansi ndikukankhira mchira wanu, kutsamira, ndikufuna kugwetsa manja anu kumbuyo. Ikani mutu wanu kumbuyo.
3. Khalani ndi mawonekedwe osachepera masekondi 15. Malizitsani maulendo awiri.

Kutenga

Kuchita masewera olimbitsa thupi ndichinthu chofunikira kwambiri pochizira pectus excavatum. Mwa kulimbitsa chifuwa chanu, msana, ndi minofu yapakatikati ndikutambasula chifuwa chanu, mutha kuthana ndi zovuta za vutoli. Yesetsani kumaliza zochitikazo kangapo pamlungu kuti muwonjezere zotsatira.