Kodi Ndizotheka Kulimbitsa Khosi Lanu?

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Kodi mumaganizira kangati za khosi lanu? Monga, mwina mukadzuka ndi crick mmenemo kuti asagone molakwika, koma kwenikweni konse, chabwino? Zomwe ndi zodabwitsa, chifukwa makosi athu amagwira ntchito zambiri tsiku lililonse. Mutu wanu umalemera mapaundi 10 mpaka 11, ndipo khosi lanu linapangidwa kuti likhale lolemera popanda vuto. Pokhapokha ngati tikuwononga chilichonse ndipo sitikudziwa.

Anthu aku America amatha maola awiri ndi mphindi 51 patsiku akuyang'ana mafoni awo. Pali nkhani zambiri zomwe zimabwera ndi izi, osatinso kuti mukusintha momwe khosi lanu limasinthira. (Zokhudzana: Kuvulaza Khosi Langa Kunali Kudzisamalira Kodzidzimutsa Sindikudziwa Kuti Ndikufunika)

Kafukufuku akuwonetsa kuti pa inchi iliyonse mumatsitsa mutu wanu patsogolo mumachulukitsa katundu wanu paminyewa ya khosi mpaka kuchuluka kwa mapaundi owonjezera a 60. "Zimasinthiratu momwe khosi, minofu, ndi mafupa zimakhalira," akutero a Tanya Kormeili, M.D.

"Ganizirani za thupi lanu mukamayang'ana foni yanu: Mumagwira khosi, mapewa, ndi msana wa khomo lachiberekero molakwika," akutero Adam Rosante, mphunzitsi wamphamvu komanso wopatsa thanzi. "Chitani izi motalika komanso pafupipafupi ndipo mutha kuzisokoneza ndikuyamba kupanga kusamvana kwamphamvu komwe kumakupatsani mawonekedwe owoneka osasunthika ndikupangitsa khosi, phewa, ndi ululu wakumbuyo."

Choyipa chachikulu ndi chakuti, zonse zomwe zikuyang'ana pansi zimatha kukhudza khungu pansi pa chibwano chanu, ndikupangitsa kuti igwe bwino ndikuwoneka bwino. Ndi chinthu chomwe chimabwera ndi zaka. "Mphamvu yokoka imakhala yovuta-tikamakalamba, kupanga kolajeni yathu kumatsika, komanso kuthekera kwathu kolimbitsa khungu mwachilengedwe, ndipo minyewa imakhala yopepuka," akutero Dr. Kormeili.

Koma atsikana ochulukirachulukira tsopano akulimbana ndi "tech neck," nsagwada yowoneka bwino kwambiri komanso khungu la khosi losalala chifukwa chakuchuluka kwa mayendedwe ake, akuwonjezera. (Zokhudzana: Njira 3 Zomwe Foni Yanu Ikuwonongerani Khungu Lanu-ndi Zomwe Muyenera Kuchita Pazo)

Kulimbitsa minofu ya 26 kapena kuposerapo m'khosi mwanu kungathandize kuti mukhale oyenerera, akutero Rosante. "Muyenera kuchita zolimbitsa thupi zomwe zimalimbitsa ntchito zazikulu za khosi: kupindika, kutambasula, ndi kupindika kwakanthawi," akutero-makamaka popeza kafukufuku akuwonetsa kuti kukhazikika kwa khosi ndiko komwe kumayambitsa kupweteka kwambiri kwa ogwiritsa ntchito mafoni. Zochita zakumbuyo zingathandizenso kulimbana ndi mapewa ozungulira ndikukonzanso mayendedwe anu apambuyo. (Ma yoga awa amatanthauza "tech neck" amathanso kuthandizira.)

Yesani kuchita masewera anayi awa pazochitika zanu za tsiku ndi tsiku:

1. Supine Kukhazikika

Bodza nkhope pa benchi ndi mutu ndi khosi kumapeto. Pokhala ndi msana wosalowerera ndale, ikani chibwano chanu kumbuyo. Kuchokera apa, tembenuzani mutu wanu kumbuyo ndikubwerera ku ndale. Ndiye 1 rep. Pangani magawo 2 mpaka 3 a 5 mpaka 10 reps. Kupuma kwa masekondi 60 pakati pa seti.

2. Zowonjezera Zowonjezera

Flip kuti ugone chafufumimba pa benchi mutu wako ndi khosi uli kumapeto. Bwezerani chibwano chanu kumbuyo. Kuchokera apa, pendekerani mphumi yanu pansi ndiyeno tambasulani mutu wanu mmbuyo musanayambe ndale. Ndiye 1 rep. Chitani 2 mpaka 3 seti za 5 mpaka 10 reps. Kupuma kwa masekondi 60 pakati pa seti.

3. Lateral Flexion

Gonani pabenchi kumanzere kwanu dzanja lanu lamanzere likulendewera pamwamba pa benchi (m'mphepete mwa benchi muyenera kukhala pansi pa chikwapu chanu). Pokhala ndi msana wosalowerera ndale, ikani chibwano chanu kumbuyo. Kuchokera apa, tengani khutu lanu lakumanja paphewa lanu lamanja ndikubwerera pakatikati. Ndiye 1 rep. Chitani maulendo 5 mpaka 10, kenako mutembenuke ndi kubwereza mbali inayo. Ndi 1 set. Chitani seti 2 mpaka 3, kupumula masekondi 60 pakati.

4. Gulu Kokani-Malo

Imani wamtali ndi mapazi motalikirana motalikirana ndi chiuno chotalikirana ndikukhala ndi cholumikizira chowala kupita chapakati patsogolo panu cholimba chapamapewa. Finyani masamba anu paphewa palimodzi mukamakoka gululo, ndikumaliza ndi manja anu pa T (ingoganizirani kuti mukuyesera kuphwanya mphesa pakati pamapewa anu). Bwererani poyambira. Ndiye 1 rep. Chitani seti 2 mpaka 3 ya 10 mpaka 12 reps.

Tsoka ilo, ngati mukuzindikira kale khungu la khosi la saggy, "palibe chidziwitso chazachipatala chotsimikizira kuti kulimbitsa minofu yanu ya khosi kudzathetsa kuwonongeka," akutero Kormeili. "Khungu lilibe kanthu kokhudzana ndi minofu, ndiyosanjikiza mosiyana pamwamba pake."

Pali njira ziwiri zopangira kuti khungu la khosi likhale lolimba, komabe: "Imodzi ndiyo kupanga collagen yambiri ndipo ina ndiyo kulimbitsa minofu ya aponeurotic system (SMAS), yomwe imakhala ndi minofu ya nkhope," akutero Kormeili. Zonsezi zitha kuchitika tsopano popanda njira zowukira, akuwonjezera. Ultherapy, mwachitsanzo, imawombera mafunde a ultrasound mkati mwa minofu kuti alimbikitse kupanga kolajeni mu SMAS. Komano, Kybella, ndi jakisoni yemwe amapha ma cell amafuta m'derali ndikupanga minofu yotupa, yomwe imapangitsa kulimbitsa-ndipo imatha kuthana ndi zibwano ziwiri zomwe masewera olimbitsa thupi sangakonze. (Zambiri pa izi apa: Njira Zabwino Kwambiri Zoletsa Kukalamba Pakhosi Panu)

Koma njira yowonekera kwambiri yolimbana ndi "tech neck" ndiyonso yosavuta kwambiri: Lekani kuyang'ana pansi pafoni yanu kwambiri. Ngati muli pamenepo, tengani pamlingo pomwe mungathe. Ndipo mukakhala mulibe, imirirani wamtali kuti msana wanu ukhale wosapindika pakati pa mutu wanu ndi mapewa anu. Kukhazikika bwino kumafika pakadali pano.

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