N 'chifukwa Chiyani Ndimakhala Pamapewa Osasiyana?

Zamkati

• Nchiyani chimayambitsa mapewa osagwirizana?
• Kodi zizindikiro za phewa logwirizana ndi ziti?
• Momwe mungasamalire mapewa osagwirizana
• Zolimbitsa thupi zomwe zimatha kuthana ndi mapewa osagwirizana
• Pamodzi kwezani
• Khutu ndi phewa kutambasula
• Tsamba limodzi limafinya
• Pembedzani pemphero
• Resistance band phewa amafinya
• Kukaniza gulu lakutambasulira mkono motsatana
• Tembenuzani ntchentche
• Pamwamba kasinthasintha paphewa
• Kodi chiyembekezo cha mapewa osagwirizana ndi chiyani?

Kodi mapewa osagwirizana ndi ati?

Ngati thupi lanu limayendetsedwa molondola, mapewa anu azikhala ofanana komanso kuyang'ana kutsogolo.

Mapewa osagwirizana amachitika pamene phewa limodzi ndiloposa linalo. Izi zitha kukhala kusiyana pang'ono kapena kwakukulu ndipo mwina chifukwa cha zifukwa zingapo. Mwamwayi, pali zinthu zomwe mungachite kuti mubwezeretse thupi lanu mofanana.

Werengani kuti mudziwe zambiri pazomwe zimayambitsa, zizindikilo, ndi chithandizo chamankhwala osagwirizana.

Nchiyani chimayambitsa mapewa osagwirizana?

Zinthu zingapo zimatha kubweretsa mapewa osagwirizana. Nthawi zambiri phewa pambali yayikulu yamthupi lanu limatsika pang'ono.

Zolakwitsa zimatha kuyambika ndi chinthu chosavuta monga:

• nthawi zonse kugwiritsa ntchito dzanja limodzi kapena mbali ya thupi lanu polemba
• atanyamula chikwama cholemera
• kuchita zochitika zanu za tsiku ndi tsiku

Mapewa osagwirizana amathanso kuchitika mukakhala ndi zovuta kapena kusokonekera kwa mafupa m'thupi. Izi zingaphatikizepo miyendo yosiyana kutalika kapena scoliosis.

Mapewa osagwirizana amathanso kukhala chifukwa cha kusalinganizana kwina kulikonse mthupi. Ganizirani izi ngati zotsatira za domino. Mwachitsanzo, ngati mutapweteka bondo kapena chiuno chanu, zimakupangitsani kuti mutulutse thupi lanu momwe mungasinthire momwe mumagwirira ndikusunthira thupi lanu.

Kusewera masewera ndi kuvulala kwina kumatha kuyambitsa kusamvana kwa minofu, makamaka kumtunda. Masewera olimbitsa thupi monga tenisi, gofu, ndi baseball makamaka zimayambitsa mapewa osagwirizana komanso kusamvana kwaposachedwa.

Zina mwazomwe zimayambitsa mapewa osagwirizana ndizo:

• kukhazikika koyipa
• kukhala pansi
• m'chiuno m'goli
• mitsempha yotsinidwa
• phazi lathyathyathya
• kufooka kwa mafupa
• kuvulala kwamapewa
• ofooka kapena olimba minofu
• kugwiritsa ntchito mopitirira muyeso kapena kugwiritsa ntchito molakwika mapewa
• malo olakwika kapena kugona mbali imodzi
• kugwiritsa ntchito mbali imodzi ya thupi kunyamula zinthu

Kodi zizindikiro za phewa logwirizana ndi ziti?

Ngati mulibe mapewa osagwirizana mutha kukhala ndi khosi, phewa, komanso kupweteka kwakumbuyo, makamaka ngati muli ndi zina zolakwika mthupi. Mutha kumva kukakamira ndikukoka phewa lomwe lili lokwera. Mapewa anu amatha kukhala ozunguliridwa ndipo mutu wanu sungakhale wogwirizana ndi mafupa anu. Mutu, bursitis, ndi tendonitis zitha kuchitika.

Ngati mapewa anu ali osagwirizana chifukwa cha scoliosis, mutha kukhala ndi chiuno chosagwirizana komanso tsamba limodzi lamapewa lomwe limadziwika kwambiri kuposa linzake. Mchiuno umodzi amathanso kukhala wapamwamba kuposa winayo.

Momwe mungasamalire mapewa osagwirizana

Pali njira zambiri zochizira mapewa osagwirizana.

Kutikita minofu pafupipafupi kumathandizira kuti thupi lisamapanikizike komanso kumawonjezera kusinthasintha. Pangani msonkhano ndi wothandizira kutikita minofu yemwe amagwiritsa ntchito kumasulidwa kwa myofascial kapena Rolfing. Izi zimayang'ana pakubweretsa thupi kuti lilingane komanso kulumikizana. Muthanso kukhala ndi magawo azachipatala ndi chiropractor, osteopath, kapena physiotherapist.

Ndibwino kuchita masewera olimbitsa thupi nthawi zonse ndikuchita nawo masewera momwe angathere. Yoga, kusambira, ndi kupalasa kumatha kulimbikitsa ndikukhazikitsanso thupi lanu. Masewera olimbitsa thupi monga tai chi amathanso kupindulitsa.

Khalani ndi chizolowezi chowunika momwe mungakhalire nthawi zonse tsiku lonse. Kungakhale kothandiza kugwiritsa ntchito galasi. Dziwani momwe mukukhalira osati kokha mukayimirira kapena mutakhala, koma pamene mukukwaniritsa zochitika zanu zachizolowezi. Yambani kugwiritsa ntchito dzanja lanu lopanda ntchito momwe mungathere kuti muchepetse ntchito.

Kuphatikiza njira zopumira muzinthu zanu kumatha kukuthandizani kuti muchepetse kupsinjika, kupsinjika, komanso kulimba mthupi. Izi zingaphatikizepo kusinkhasinkha, njira zopumira, kapena china chilichonse chomwe chingakuthandizeni kupumula.

Zolimbitsa thupi zomwe zimatha kuthana ndi mapewa osagwirizana

Kuchita masewera olimbitsa thupi kudzakuthandizani kutambasula ndikulimbitsa thupi lanu ndi mapewa. Izi zitha kulimbikitsa kulumikizana koyenera mthupi lanu, kuthandizira kukulitsa msana wanu, ndikuwonjezera kuyenda. Chitani izi katatu pamlungu mpaka kutuluka. Ndibwino ngati mutha kuzichita munthawi yochepa tsiku lonse. Mufunikira ma dumbbells ndi gulu lotsutsa pang'ono pazochita zolimbitsa thupi.

Pamodzi kwezani

kudzera pa Gfycat

1. Bweretsani mikono yanu kumbali yanu ndipo ikani msana wanu.
2. Finyani ndikukweza mapewa anu m'makutu anu.
3. Gwiritsani ntchitoyi kwa masekondi pang'ono ndikutsitsimutsa mapewa anu pansi
4. Pitirizani masekondi 30.

Khutu ndi phewa kutambasula

kudzera pa Gfycat

1. Khalani kapena imani ndi mutu ndi khosi molunjika.
2. Khalani phewa phee kwinaku mukupendeketsa mutu wanu paphewa.
3. Gwiritsani ntchito dzanja lanu kuti mugwiritse kapena kusisita phewa lanu.
4. Kapena mokoka mutu wanu pansi paphewa panu.
5. Gwiritsani masekondi 30.
6. Chitani izi kawiri kawiri mbali iliyonse.

Tsamba limodzi limafinya

kudzera pa Gfycat

1. Mukaimirira, tengani mikono yanu pambali pa thupi lanu.
2. Finyani masamba anu paphewa palimodzi ndi pansi.
3. Gwiritsani mpweya pang'ono.
4. Tulutsani pamalo oyambira.
5. Chitani 2 mpaka 3 seti yobwereza khumi.

Pembedzani pemphero

kudzera pa Gfycat

1. Bweretsani kumbuyo kwa manja anu kumbuyo kwanu ndi zala zanu zikuloza pansi.
2. Tsegulani chifuwa chanu ndikubwezeretsanso mapewa anu.
3. Imapukusa manja anu kuti zala zanu zikuiloze.
4. Bweretsani manja anu palimodzi, ndikukanikiza m'manja mwanu ndikubweza zigongono mmbuyo.
5. Khalani pomwepo kwa masekondi 30.
6. Chitani izi kangapo tsiku lonse.

Resistance band phewa amafinya

kudzera pa Gfycat

1. Kokani gulu lotsutsa mozungulira china cholimba ndikuigwira mmanja onse.
2. Tembenuzani manja anu kuti zala zanu zazikulu zikhale mmwamba ndipo ma pinki anu ali pansi.
3. Finyani masamba anu paphewa palimodzi mukamabwezeretsa manja anu. (Izi zitha kuchitika ndi manja anu paphewa komanso mchiuno.)
4. Kenako, tembenuzani manja anu kuti zala zanu ziziyang'ana pansi.
5. Finyani masamba anu amapewa ndikukokera m'chiuno mwanu.
6. Chitani ma seti atatu obwereza 12 m'malo onse atatu.

Kukaniza gulu lakutambasulira mkono motsatana

kudzera pa Gfycat

1. Imani ndi mapazi anu mulifupi mchiuno mwanu.
2. Gwirani pagulu lotsutsa ndikubweretsa mikono iwiri patsogolo pa thupi lanu kuti ikhale yofanana pansi.
3. Finyani manja anu palimodzi, kenako mutulutse.
4. Kenako, kwezani manja anu molunjika, kuti akhudze makutu anu.
5. Yesetsani kupanga "T" ndi manja anu potambasula gululo mokwanira momwe mungathere ndikubwerera pamalo oyambirira.
6. Kenaka, tsitsani gululo kotero liri kumbuyo kwa khosi lanu ndipo gwirani malowa kuti mupume pang'ono.
7. Kenako, ikwezeni kachiwiri.

Chitani seti zitatu za 12 pamayendedwe onse atatu.

Tembenuzani ntchentche

kudzera pa Gfycat

1. Khalani m'mphepete mwa benchi m'chiwuno mwanu mutawerama patsogolo.
2. Yang'anani pansi ndikugwira cholumikizira m'manja.
3. Kwezani manja anu mmwamba ndi mmwamba pamene mukulumikiza masamba anu paphewa.
4. Gwirani malowa kwa masekondi pang'ono, ndikusanjika manja anu pansi.
5. Bwererani pamalo oyambira.
6. Chitani zinthu zitatu zobwereza 15.

Pamwamba kasinthasintha paphewa

kudzera pa Gfycat

1. Gwirani cholumikizira kudzanja lanu lamanja ndikukweza dzanja lanu kuti chigongono chanu chikhale kutalika kwamapewa ndipo dzanja lanu likhale pansi.
2. Sinthani phewa lanu kuti mubweretse dzanja lanu mmwamba kuti dzanja lanu likhale pamwamba.
3. Bwererani pamalo oyamba.
4. Chitani ma seti atatu obwereza 15 mbali iliyonse.

Kodi chiyembekezo cha mapewa osagwirizana ndi chiyani?

Mapewa anu sangabwerere m'malo mwake nthawi yomweyo. Komabe, ngati mudzipereka kuchitapo kanthu ndipo simukusinthasintha njira yanu, muyenera kuwona zotsatira. Zitha kutenga milungu ingapo kuti muwone kusintha, komanso miyezi ingapo kuti mapewa anu akonzekere bwino. Konzekerani kupita patsogolo kokhazikika m'malo mopambana mwadzidzidzi. Khalani osasintha komanso oleza mtima mukamasintha zina kuti mukhale ndi zotsatira zabwino.

Onani dokotala ngati matenda anu sakuyenda bwino kapena ngati muli ndi mafunso okhudza matenda anu.