Nika i- "corset"
Izindlovu phambili kuyindlela yokuhlola ye-yoga (ingxenye ye-complex Surf Namaskar efudumele), i-gym, i-aerobics. Umbono wochwepheshe. Indoda eneminyaka ephakathi nendawo engahlanganyeli emidlalweni, imisipha yangemuva eyenza i-corset yemvelo yomgogodla isivele ihanjiswe. Uma eqala ukwenza imithambeka emvongeni omkhulu, enezicathulo noma ephansi kakhulu (ezama ukufika phansi ngezandla zakhe), khona-ke ngezinga eliphakeme kakhulu kungenzeka ukuthi athole i-disc interdirectory disvertebral nge-jamming of root root. Ukujwayela umzimba wakho emithambekeni kufanele kube kancane kancane. Futhi kungcono ukuthi ungaqala nabo nhlobo, kodwa ngokuqinisa imisipha yangemuva. "Plow", "Birch", "Ibhuloho emahlombe" - ukuzivocavoca kusuka e-yoga, kufakwe phakathi kwe-gymnastics pilates. "Birch" yilapho thina, silele emhlane wethu, siphakamisela imilenze yethu phezulu, siphula izintambo phansi bese sizisekela ngezandla ngaphansi kwesinqe. Uma sinciphisa imilenze yethu yikhanda - lokhu kakade "iPlow". Yebo, "Ibhuloho" wonke umuntu uyazi esikoleni. Ukuzivocavoca akuzona ezimbi, bangathuthukisa ukuhamba kwebhande elingenhla, umlomo wesibeletho kanye nomgogodla we-lumbar. Kodwa-ke, isimo sifana nabo: uma umuntu engasebenzi, uma i-corset back corset i-atrophied futhi inesimo esinqunyiwe, futhi kubantu abakhulu kakhulu njalo, khona-ke kulula kakhulu ukukhipha i-disc of intervertebral disc.
Ngakwesokudla nangesobunxele
Amathafa ezinhlangothini afana ne-yoga (isibonelo, "ukuma kwekhoneni elingakapheli"), futhi kaningi kuyenziwa njengamazivocavoti okhalweni. Umbono wochwepheshe. Inhlangano engavamile kakhulu lapho izinyawo zingaphansi, futhi umzimba uhamba ohlangothini, ukugoqa noma ukujika. Amadolo ahlangene ekuphikeleni eceleni kwemvelo ayibalwa, umsebenzi walo ukuguqa nokungahambi emgodini owodwa. Futhi kulokhu kuhlolwa kukhona ukuxhuma kakhulu kwi-meniscus, okuyizinto ezibonakalayo phakathi kwamathambo ehlangothini lamadolo. Futhi uma sekukhona izinguquko kakade kuwo, futhi kubantu abathintekayo lokhu kwenzeka cishe njalo, khona-ke badabulisa i-meniscus uma benza inhlangano engavamile yokuhlanganyela. Ukuguqula umzimba ezinhlangothini - enye indlela yokufeza isikhumba esincane. Umbono wochwepheshe. Umgogodla wezintambo ezihlangothini oluhlangene futhi ngokujwayelekile "ukunyakaza" ukunyakaza ngokwemvelo akuhloswanga, ikakhulukazi ngezinsimbi. Uma wenza ukuphenduka okunjalo nge-amplitude enkulu futhi isikhathi eside, kungabangela inqubo yokuvuvukala kumalungu amancane ekholomu lomgogodla. Ngesikhathi esifanayo, uma ukulinganisa kuncane futhi kukhona okuphindaphindiwe okuphindaphindiwe, ukuvivinya umzimba kuvunyelwe ngokuphelele.
I-Footwork
Izikwele ezihlukahlukene kanye namaphaphu kuyindlela engcono kakhulu yokwenza umlenze namathanga. Lezi zivivinyo zifakiwe cishe kuwo wonke ama-complexes. Umbono wochwepheshe. Umthwalo onamandla emadolweni, emaqenjini nasezintweni zomlenze. Lokho kungukuthi, yibo kanye abavele begcwala kakhulu abantu abanamafutha. Into eyingozi kunazo zonke ukugoqa kakhulu, ukuze izingxenyana kula majoyini zibukhali. Lokhu kubangela ukuhlukumezeka emigogodleni kanye ne-cartilages yehlangothini lamadolo, futhi ikakhulukazi ukuhlukumezeka kwezimpondo ze-meniscus (eqinisa i-angle emadolweni, amandla e-femur aqina ngokumelene ne-meniscus). Ukufakelwa kwe-ankle kungase kwenzeke futhi ukuvuvukala okuhlangene ku-hip kungase kuqale kusuka ekukhunjweni. Izikwele kanye namaphaphu zivivinya kakhulu, kodwa kudingeka nje uzinze ngokucophelela, kancane kancane futhi ngaphansi kokuqondiswa komfundisi onolwazi ozoqapha ukuphepha kokubulawa. Isinyathelo-yesikhulumi - i-hit engashintshi yezinhlelo ze-aerobics nezikhwepha zamandla. Isinyathelo-platform yisinyathelo, ukuhamba ngezinyathelo kuwumthwalo emaqenjini nasemadolweni. Indoda egcwele ngakho-ke iyithwala, futhi ucabange ukuthi kuzothatha isikhathi esingakanani izitebhisi ngesikhathi se-aerobics yesinyathelo! Akumangalisi uma amalunga esabela ngenqubo yokuvuvukala. Futhi nenye into okudingeka ukwazi. Ukuzinza emadolweni okuhlangene kunikezwa umsizi we-quadriceps wethanga (quadriceps). Ngenye yezinhlanzi ezinkulu zomzimba wethu, ezisekuqaleni kwethanga. Ngomuntu ohlala emzimbeni, kuthuthukiswa kakhulu kabi, kunenja ekhanda, kunezinambuzane eziningi ze-adipose uma i-quadriceps ingakhulumi, ngakho konke umthwalo uya ku-femur, okwandisa ingozi yokulimala nokuguqulwa kwamathambo namalungu. Amadolo alungile - isidingo esinesibopho ku-yoga, ngamathambeka, ekusweleni imilenze ngenkathi ehlezi futhi emile. Amadolo angaqondile akuyona indawo yokuphila. Ekuphileni okuvamile, umuntu akawamukeli lokhu. Ngisho nalapho uhlezi phansi imilenze yakho, amadolo akho athambekele kancane. Futhi abantu abagcwele, njengombuso, kakade bane-osteoarthritis yamalungu amadolo. Futhi ukuqondiswa kwamadolo okungavamile kungabangela ukuqhuma kwe-osteoarthritis, ukuphuka kwe-meniscus noma ukugqothula i-tendon (ngeke isinde kudivayisi ye-ligament). Kodwa uma wenza ukwelula ngokweqile, kancane kancane, kuzokwenza ngcono ukukhipha i-blood microcirculation emajoyini.
Ukuthula, ukuthula kuphela!
Kushaqeka konke lokhu kwaziswa, akunjalo? Kodwa ake siphathe lokho esikufundile ngaphandle kokukhathazeka. Zonke izindlela ezingenhla kufanele zingavunyelwe nhlobo, zingenziwa, kodwa kuphela uma umuntu esekulungele umthwalo onjalo. Uma uqala, futhi ungafundile, umsebenzi wakho oyinhloko ukunakekela amalunga, futhi ukwenza lokhu, uqinise imisipha. Ngakho-ke, kungcono ukuqala abantu abagcwele ekuzivocavoca emanzini, futhi "ukuphuma emhlabathini owomileyo", ukukhetha imithwalo ehlanganisa amaqembu ahlukeneyo emisipha futhi ithunyelwa kancane kancane. Okufanelekile, udinga umfundisi onolwazi owazi izici zesimiso se-musculoskeletal yabantu esinesisindo esiningi. Uma wenza ngokwakho, kuhle ukufika kuqala kudokotela wamazinyo bese ubuza: "Ngingenzenjani nokuthi yini engekwenziwe ekamelweni lokufaneleka?" Uma lokhu kungatholakali, kufanele ukhethe lezo zivivinyo lapho ukunyakaza kuhlangene kunikezwa kahle. Uma uzizwa ungento engokwemvelo, uma unamandla ngokucindezela "cindezela" ukujoyina endaweni elula noma umqeqeshi adinga, ungenzi.