Odokotela bathi wonke umshayeli unenkinga ngemuva. Ngesikhathi esifanayo, abashayeli bamaphesenti angu-30 bazinikela esimweni esinjalo ukuthi ukwelashwa kwesikhathi eside kuphela kungathuthukisa isimo.
Kungcono ukuhlala, ubumnyama obunjalo!
Uma, emva kohambo, izinkalo ziqala ukugula, intamo ingenwe futhi izandla zakho ziyi-numb, okusho ukuthi lokhu kungenxa yokuthi uphambene nesondo. Isihlalo somshayeli kumele sibe mnandi kakhulu, lokhu kubaluleke kakhulu. Manje emodeli yanamuhla yemoto ungakwazi ukulungisa ukuthambekela kwe-backrest, futhi kwabanye ungalungisa ngisho nokuphakama. Uma uzizwa ukuthi isihlalo asikhululekile, kuzomele usebenzise izesekeli ezengeziwe.
- Khumbula ukuthi isihlalo sobukhosi kufanele siphinde siphendule umgogodla wakho - lokhu kuyindlela enhle kunazo zonke. Ngale ndlela, uzokwazi ukuthola indawo efanele.
- Qinisekisa ukuthi une-headrest! Lezi zinsiza zenza ingcindezi encane emgodini, okusho ukuthi ingozi yokulimala emnyangweni wesibeletho iyancipha ngokuphenduka okubukhali kanye nemigodi yemoto. Ukuhlelwa kwekhanda kulungiswe ukuze ingxenye engaphezulu yayo itholakale ezingeni lezindlebe noma ngemuva kwekhanda.
- Ukuze uvimbele i-osteochondrosis, faka umcamelo okhethekile wama-orthopedic ngaphansi komhlane wakho. Kunganciphisa ukulimala kokududuza nokuhlala, ngaphezu kwalokho, kukhona ukusekela okuqinile komgogodla, ukucindezela kukholomu ye-vertebral kuba izikhathi ezimbalwa, ukugcinwa kwesikhashana kugcinwa, ukukhathala nokuhlukumeza kwemisipha kususwa. Ngaphezu kwalokho, ungasebenzisa le umsila kuphela emotweni, nasekhaya nasemsebenzini.
- Izesekeli eziwusizo kakhulu abagibeli bemoto. Isibonelo, izindwangu ezihlalweni ezenziwe nge-raber or spikes zokhuni zinganciphisa umthwalo emgodini. Izambatho ezinjalo zidinga ukulungiswa kahle ukuze lapho ukugibela umzimba ungadluli phansi. Ungaphinda uthenge ukusikhipha okududuzayo esihlalweni semoto yakho, kuzokwenza ukukhululeka kungekhona kuphela emisipha yangemuva, kodwa futhi kusukela emathangeni ngosizo lokudlidliza amaphuzu okugwinya.
- Futhi, ukuze uthole impilo yangemuva, ungathenga isihlalo esikhethekile somzimba, ngaphambi kokuya emtholampilo wama-orthopedic. Udokotela uzobheka umgogodla wakho, ahlole isimo sakhe futhi, eqinisweni, anikeze izeluleko kanye nezincomo. Izihlalo ze-Orthopedic zenziwe nge-gel kanye ne-latex elashekile, ngakho-ke umthwalo ophezu komgogodla uncishisiwe ube ngu-60%. Ngaphezu kwalokho, ukusakazwa kwegazi kwemisipha emihle kuyothuthukisa futhi ukucindezela ku-pelvis encane kuyokwehla kancane.
Ukuhamba okulimazayo
Lapho sidlulisa izifundo esikoleni sokushayela, safundiswa ukuhlala kahle. Noma kunjalo, abaningi, uma bethola amalungelo, bakhohlwe ngokuphelele izincomo zomfundisi. Kodwa kubalulekile ukukhumbula ukuthi ukuhleleka okulungile akuyona nje induduzo nokubukeza okuhle. Lokhu kubaluleke kakhulu - impilo yangemuva!
Ngokuqinisekile ubonile abashayeli abaye balahleka ngaphandle kwesondo lemoto, kunjalo? Ngakho khumbula ukuthi ukufika okunjalo endaweni ephezulu kuyingozi kunazo zonke! Ngakho-ke, yonke imishanguzo ye-vertebral ihamba, okuholela ekukhathaleni okusheshayo, ekukhathaleni, kwehla ukunakwa, ukusabela nokuqina okubukwayo. Ngaphezu kwalokho, ngaphandle kwezinye izitho azikho - izitho zesisu esincane sesisu esiswini sibhekene. Ngokuvamile ngenxa yokufika okungafanele ngesikhathi sokushayela, kune-gastritis, ukuqhuma okungazelelwe kwegazi emgodini we-pelvis, i-pancreatitis, i-varicose veins, i-cholecystitis njalonjalo.
Futhi kuyingozi kakhulu lokho okubizwa ngokuthi "ibhanana" ukuma, lapho uguqula isondo, lapho uqondisa imilenze kuhamba ngezinyawo. Odokotela bayelulekwa ukuba banakekele impilo yabo futhi bangathathi i-pose yalesi sithelo, ngoba lokhu kuzokwandisa ukucindezela kuma-discs phakathi kwama-vertebrae.
Futhi kukhona enye ehambisana nabashayeli abaziphetheyo lapho i-elbow kwesokunxele iphezu kwewindi. Lokhu kuhamba kuyingozi kakhulu hhayi emuva kuphela, kodwa kuyo yonke imvelo, ngoba ukufuduka kwe-lateral kuholela ekutheni kube nokukhubazeka emgogodleni we-lumbar, nomholi ezinikela ekuthuthukiseni ama-pancreas nezifo zesibindi! Futhi, uma imoto yakho inama-armrests, ukhohlwa ngabo noma ungayisebenzisi kaningi.
Omunye umzuzwana obaluleke kakhulu empilweni ukuthi i-Mysidim esondelene kangakanani naso. Uma ususondela kuye, ngemuva kuzokhathala ngokushesha, ngoba akukho ukusekelwa. Futhi uma uhlala kude kakhulu esiteshini sokuqondisa, umthwalo emisipha yemilenze nezandla uzokhula.
Yini eyenza ukuthuthukiswa kwesifo se-musculoskeletal system kubashayeli?
- Hypodinamy . Ama-discs phakathi kwama-vertebrae ayinayo imithwalo yegazi, ngakho-ke ukudla kwabo okunomsoco kwenzeka enkambisweni yokusabalalisa. Uma umuntu ehamba kancane, izinqubo ze-trophic zenzeka kancane kancane, kuyilapho ama-cartilages e-intervertebral ehluleka ukuqina nokuqina. Ngemva kwesikhashana, ukuqhuma kuqala ukuvela, bese kuthi izingcezu ze-gelatinous venom zingene bese zakha umhlane. Uma umuntu ehamba kancane, i-tomoids yesicindezelo esiswini nesisu ilahlekelwa amandla, ngakho-ke ayikwazi ukugcina umgogodla endaweni efanele, ngenxa yalokhu, umthwalo emarekthini e-intervertebral ukwanda. Izinqubo ezifanayo zenzeka kuzo zonke izingxenye ezinkulu, enengozi enkulu ye-osteoarthritis.
- Ukuguqulwa . Lapho imoto ishukunyuka, umzimba wakho uzizwa umthelela we-vibration, kuyilapho imigqa emincane kuma-disk intervertebral akhiwa, futhi ekugcineni i-hernia ye-intervertebral ingakha. Ukuvimbelwa kuyingozi futhi kumcubu we-articular, ngezinguquko ezishintshayo ezinxantwini nasezintheni zamathambo.
- Isiphoqelelwe . Uma nje kufanele uhlale endaweni engakhululekile, lokhu kuholela ekuphukeni kokumiswa, ukucindezeleka kwemisipha, ukwehluleka kokunikezwa kwegazi ezingxenyeni zangaphakathi zomzimba, umgogodla kanye namagatsha aphansi.
Ukuzivocavoca nokusikhipha kubashayeli
Uma imigwaqo ingalungile, khona-ke ukuqeda ukudlidliza emzimbeni kunzima kakhulu, ngakho-ke kudingeka ulandele imithetho.
- Usuku lokuhlala ngemuva kwesondo alukwazi ukuchitha amahora angaphezu kuka-10.
- Njalo emahoreni amabili, yenza ume bese uphuma emotweni ukuphumula.
- Ezimweni, futhi futhi uma ungene esitokisini, ungalahlekelwa isikhathi, wenze imishanguzo yokuzivocavoca umzimba, lokhu kuzokuthatha imizuzu emihlanu nje kuphela, ungasaphinde.
Manje cabanga ngesitatimende esincane sokuzivocavoca esakhelwe ngokuqondile abashayeli. Kulula kakhulu ukwenza izivivinyo ezinjalo emigwaqweni yezimoto, ungachithi isikhathi esilindele ukukhanya okuluhlaza ekukhanyeni komgwaqo, ubambe kahle. Kungenxa yalezi zivivinyo ongahlinzeka ngokucindezeleka okwanele kumisipha yomshini wesisu nesisu, okungesibophezelo sempilo yomgogodla wakho.
- Okokuqala, vele ugijime izandla zakho, budtontomalivaesh insipho yabo.
- Ukushaya ngokugcwele umunwe ngamunye wesandla.
- Yenza okungenani izinhlamvu ezinhlanu ze-trunk emuva, ikhanda le-pryetidyvaya.
- Amandla ashaya ngokucophelela ngemuva kwentamo yamahlombe.
- Izikhathi eziyishumi zenza i-torso torso kwesokunxele nangakwesokudla.
- Hamba emuva ngokushesha ngangokunokwenzeka, bese ubheka isimo sengqondo sokuqala, ngenkathi uphakamisa isikhumba sakho, unciphise amahlombe akho, ugobe futhi uphinde uzame ukudonsa ama-shoulder blade ndawonye. Kumele uzizwe ukuthi imisipha yakho yangemuva ibanjwe kanjani. Kule ndawo, hlala imizuzu embalwa. Khulisa kancane kancane usuku ngalunye.
- Beka izandla zakho ngemuva kwekhanda lakho futhi usebenzise ingcindezi, ngenkathi wehlisa amahlombe akho.
- Yenza ukuthambekela kwezinhloko ezinhlanu kwesokunxele futhi kwesokudla.
- Gwema imisipha yomzimba futhi ubambe kule ndawo ngamasekhondi angu-30, bese uphumule. Yenza lokhu izikhathi ezingu-7-10.
- Futhi, yenza isidumbu somzimba sishiye futhi senze izikhathi ezingu-5-7.
- Gwema imisipha yamadokodo bese uyibamba imizuzwana engu-30, ukuphumula kuphumule. Yenza lokhu izikhathi ezingu-5-7.
- Manje sebenzisa umzimba ohlangene, njengokungathi uzama ukufika ezinzwaneni zakho, bese ubuyela esimweni sokuqala.
Uma kungenzeka, khona-ke ema-stops uphume emotweni bese wenza izimbungulu ezimbalwa ngemilenze yakho kanye nezikwele ezijulile. Kodwa lapho ushayela, kunikezwa ukunakekelwa okhethekile ekufikeni komgwaqo, njalo uqondise emuva futhi uphinde ulandele amahlombe akho.
Ngenxa yalezi zincomo ezilula, uzokwazi ukugcina impilo yakho emuva, ngoba lezi zivivinyo azikwazi nje ukusiza ubuhlungu bokuvuvukala, kodwa futhi kuzoba usizo oluhle lwezifo ezihlangene, ukunciphisa ukukhathala nokunikeza umuzwa wokujabula.