Impilo yethu incike ikakhulu esimweni somgogodla. Futhi isimo somgogodla sincike emisipha yomhlane nesisu. Uma imisipha ibuthakathaka, khona-ke ngaphansi kokucindezela umgogodla kungadala. Ngakolunye uhlangothi, imisipha enamandla emuva kanye nomshini wokugcina ucindezela umgogodla endaweni efanele ngisho nangaphansi kwemithwalo esindayo.
Imisipha yangemuva, etholakala ngokulinganayo ezinhlangothini zombili zomgogodla, inikeza ukuguquguquka nokuhamba. Futhi usivumele ukuba sigcine isimo esifanele somzimba. Cabanga ukuthi yini enquma umgogodla wakho onempilo, ukuvimbela okunempilo nokwelashwa kweziguli. Umgogodla wenza imisebenzi yawo uma imisipha isebenza kahle. Ukuhlukumeza ngokwemisipha ngokweqile, ubuhlungu be-back kanye nokubuthakathaka ngesikhathi esisodwa kwemisipha yomzimba kuholela esimweni esingalungile se-vertebrae. Futhi lokhu kungaholela ekulimazeni okukhulu emgodini.
Lawula isisindo sakho
I-kilogram ngayinye entsha yesisindo ukuthi "nakushivaete, lokhu kungumthwalo owengeziwe womgogodla. Ngisho noma amafutha amaningi kakhulu asatshalaliswe ngokulinganayo emzimbeni wonke, usengaphezu kwama-vertebrae ne-intervertebral discs. Lokhu kuholela ekugqokeni okungakapheli kwe-cartilage, ukugcoba kwemizwa kanye nokukhwabanisa. Isiyingozi nakakhulu isimo lapho amaningi amangqamuzana amafutha athola khona esiswini. Ukukhuluphala ngokweqile kunesisindo esikhulu kakhulu esiswini (isisu sidonsa umgogodla phambili). Ukukhuluphala ngokweqile kuvame ukuholela ekuphumuleni kwemisipha yomzimba. Izintuthwane ezibuthakathaka zomshini wokucindezela ziqinisa ukungaqiniseki kwamathambo futhi ngenxa yalokho ukuvinjelwa komgogodla kwenzeka. Ngakho-ke, isilinganiso esiphumelelayo sokuvimbela abantu abanempilo abanezinkinga ngomgogodla nokuphatha iziguli ukulawula isisindo sabo.
Ukuzivocavoca kwezemidlalo
Ukuntuleka kokunyakaza kunomthelela omubi emgodleni. Ukuphila ngokwemvelo kuyabangela ukungezwani okuqhubekayo kwama-vertebrae nama-disc intervertebral. Lokhu kusho ukuthi izicubu zabo zithatha izakhi ezincane kakhulu ezidingekayo ukuze zivuselele ngokuqhubekayo. Ukugqoka kwangaphambi komgogodla kwenzeka. Ukuhamba ngokwanele nakho kwenza buthakathaka imisipha yesisu, amahlombe nentamo. Balahlekelwa ukuqina kwabo. Ngenxa yalokho, abasasayifeza indima yabo, okungukuthi, ukusekela ngokuqinile umgogodla.
Indlela engcono kakhulu yokuqinisa imisipha nokuzigcina esimweni esihle yisimo sokuzivocavoca. Ukuze uthole umphumela oyifunayo, kufanele uqeqeke nsuku zonke. Okuthandwa kabili ngosuku, ekuseni nakusihlwa. Ngaphezu kwalokho, kufanelekile okungenani usuku ukushintsha imidlalo. Ukuqeqesha amaqembu e-muscle ahlukene. Kodwa qaphela! Akuwona wonke ukunyakaza okuwusizo kumgogodla. Imidlalo engcono kakhulu ibhukuda (okukhethwa kukho okulinganiselayo), ukuhamba okusheshayo, ukushushuluza kanye nokuhamba ngebhayisikili. Zama ukugwema ukuzivocavoca okuhlobene nokugxuma. Lapho ufika, umthwalo wokushaqeka emgodleni ukwandisa izikhathi eziningana. Okunye futhi okungafanelekile ukuphazamiseka kwe-gymnastic. Ukuzivocavoca okulula okulula okufudumele. Kodwa-ke, kunoma yikuphi, ikakhulukazi uma ufuna ukuhlanganyela ngokujulile kunoma yikuphi ukuqeqeshwa kwezemidlalo, thintana nodokotela nomqeqeshi eklabhu. Kumele uqiniseke ukuthi ukwenza imidlalo akulimazi umgogodla wakho, futhi wenze zonke izinto ezilungile. Ukwenza ngaphandle kweluleko lwabachwepheshe ngokwakho, esikhundleni sokugcina umgogodla wakho ophilile, uzozilimaza kuphela.
Ezemidlalo zingathatha indawo yokuhamba ngokushesha. Kuncike ekutheni uzokwenza ukuhamba okujulile njalo, ngisho nasesimo sezulu esibi. Inzuzo yokuhamba umoya omusha (ngaphandle uma, ngaphandle kwalokho, awuhambisani nomgwaqo). Sebenzisa wonke amathuba ukukhulisa inani lamamakhilomitha ahambayo. Esikhundleni sokuhamba nge-elevator kuya esiteji sesibili noma sesithathu, kungcono ukuthi ungasheshisi noma ukhuphuke izitebhisi. Ukuzikhuphukela phezulu izitebhisi ngokuqeqesha imisipha.
Zama njalo ukuhamba ngqo
Ukuhamba okulungile kunomthelela omuhle empilweni yomgogodla. Isimo esifanele somzimba sinikeza ngisho nokusabalalisa kwengcindezi kuma-vertebrae, ama-disvertebral discs namajoyina. Ukweqa ngokweqile kwalezi zakhi zomgogodla kungaholela ezinhlobonhlobo zeziphambeko ezivimbela ukuhamba kwethu futhi zingabangela ubuhlungu obukhulu. Ukuma okungahambi kahle kubhekwa njengomthombo ovame kakhulu wobuhlungu obuya emuva. Eqinisweni, ukuthutha okungahambi kahle kuholela ekugqibeleni kanye nase-asymmetry yemisipha nemigudu esekela umgogodla.
Ngezinye izikhathi imbangela ye-curvatures ehlukahlukene yomgogodla inguquko engaguqukiyo yokuguqula. Abaningi bethu bahlobanisa impilo yomgogodla kuphela ngokuzimela kwabo futhi emuva ngqo. Noma kunjalo, lokhu kungenye yezakhi zayo. Kubalulekile ukuthi kube umkhuba ukugcina imizwa yezintambo kanye nesisu ngesimo. Banikeza usizo olubalulekile lomgogodla. Uma isisu sengilokhu sinezintambo, izibhamu ziba nzima kakhulu, zenzeke umsebenzi wazo.
Qaphela ukuphakamisa izisindo
Ikhathaza ngokukhethekile imithi yokuphakamisa izilonda. Ngokuvamile, ukwenza imisebenzi yansuku zonke, asikwazi ukukhipha ngokuphelele lesi sinyathelo. Kodwa unganciphisa umthelela omubi emgodleni. Mane ukhumbule izimiso ezimbalwa eziyisisekelo. Ukukhipha izinto ezisindayo kusuka phansi - ukugubha ngenkathi ulungisa ngqo emuva. Zonke ukunyakaza kufanele kube bushelelezi. Akunakwenzeka yini ukuthi ungakwazi ukuphakamisa izinto ezinzima ngokubuyela emuva nangemilenze eqondile! Uma uphakamisa isisindo kusukela phansi ngokubuya, ukucindezela emgodleni kuphindwe kabili! Ngenxa yalokho, imigqa ingahle isule futhi idiski disks ingenzeka. Futhi awukwazi ukuphakamisa isisindo nge-jerks. Lokhu kuyimbangela evamile yerenki yakhe ebuhlungu. Ngaphezu kwalokho, lapho uthengisa esitolo, usakaza isisindo sabo ngezandla ezimbili.
Khetha izicathulo ezifanele
Abesifazane bethu cishe yibo kuphela eYurophu abazinikela ngempilo ngomfanekiso okhangayo. Owesifazane waseYurophu usanda kubona ukuthi impilo iyisici esihle kunawo wonke sobulili obuhle. Kule ndaba, izicathulo ze-ergonomic ezivela ezintweni ezithinta imvelo ziye zathola ukuthandwa emhlabeni jikelele. Futhi ayikho indawo yezithende eziphakeme! Izicathulo eziphakeme ezingalungile zibangela ukufuduka kwazo zonke izingxenye zesistimu ye-musculoskeletal. Futhi ekugcineni kuholela ezinkingeni ezibuhlungu nge-spine kanye namalungu.
Lapho ukhetha izicathulo, qaphela ukuphela kanye nokuphakama kwezithende. I-soles kufanele ilula futhi iguquguquke. Ngakho-ke, ngisho nokuhamba endaweni engalingani akuthinti umgogodla. Izinto ezizimele zodwa azihlinzeki ngokukhushulwa lapho zihamba njenge-asphalt ne-paving slab. Lokhu kuvame ukuholela ekucindezeleni ngokweqile kwemizimba. Abantu abaningi bajwayele isimo lapho emva komsebenzi noma bethenga izinyawo zibuhlungu! Ukuphakama kwesithende akumele kudlule amamitha angu-10 (4 amayintshi). Lokhu akusho ukuthi kufanele uvame ukuyeka izithende eziphakeme futhi uhambe kuphela kuma-slippers. Ungagqoki izicathulo eziphezulu kakhulu nsuku zonke. Londoloza ngezikhathi ezikhethekile.
Ungadli
Lapho nje uhlala phansi, ukucindezela emgodleni kukhula kuya kuma 150 kilogram! Njengesisindo sokuphakamisa ibha ... Qhathanisa, endaweni ephezulu ngemuva, ukucindezela emgodleni kungama 25 kilogram kuphela. Ingabe uzizwa umehluko? Yiqiniso, akekho owakhuthaza ukuba ushiye isihlalo sakho ozithandayo. Kodwa kufanele sifunde ukuhlala kahle. Uma uhlezi endaweni ehlezi futhi ngemuva ugobile i-arc, khona-ke ingcindezi yomgogodla iyanda kuma-175 kilogram. I-stoop eqhubekayo, ukuguqula ukuma endaweni eyodwa noma enye ngendlela engafanele ithinta kuphela ama-vertebrae, kodwa futhi nemisipha. Amanye amaqembu omzimba akhathele ngokubamba umgogodla ngendlela engokwemvelo, ukuguqula umgogodla ophilile ube yinkinga.
Isiphetho sesimo esingalungile ngokuvamile siwufenisha. Hlela kahle indawo yomsebenzi. Qaphela ukuthi uhlala kanjani, ikakhulu uma uchitha isikhathi esiningi edeskini yakho. Ukuphakama kwetafula kufanele kube njengokuthi akudingeki ugobe ngesikhathi somsebenzi. Ukuphakama kwesitulo kufanele kube ngokwanele ukwenza izinyawo zakho zikhululeke phansi. Futhi ukuhlanganiswa kwe-hip namadolo kwakunama-90 degrees. Emuva kwesihlalo (isihlalo, isihlalo semoto) kufanele sibe ne-ledge ezingeni le-sacrum, futhi ekuphakameni kwe-thoracic vertebrae kancane kancane. Okufanelekile, ngemuva kufanele kuguqulwe phansi nge-angle yezingadi ezi-5.
Uma usebenza kukhompyutheni, i-monitor kufanele ibekwe eduze nobuso. Uma ngabe i-monitor yakho kufanele ibeke eceleni, isibonelo, ukuze ungaphazamisi ukuxhumana namakhasimende, okungenani njalo ezinyangeni ezintathu, uyisuse kusuka ekhoneni elilodwa letafula kuya kwelinye. Umdwebo wekhibhodi kufanele ube ngaphansi kwe-elbow. Yilungiselele ukuze, ngenkathi uthayipha, i-angle phakathi kwehlombe ne-forearm ingaphezu kwama-degree angu-121. Ukuqaphela lezi zimingcele kuzokuvikela ebuhlungwini emahlombe nasentanyeni. Uma kunokwenzeka, zizithenge idijithi yegundane le-helium. Lokhu kuzokugwema ukucindezela ekupheleni kwesibindi sekhanda, okuvame ukubangelwa isikhundla sezingalo ebusweni obunzima bomhlaba. Lokhu kungabangela ukucasuka kwemizwa futhi kubangele ubuhlungu hhayi kuphela esihlakaleni, isundu, kodwa ingalo yonke.
Ukulala okunempilo kuqinisa umgogodla
Embhedeni, uchitha amahora angu-6 ngosuku. Ngesikhathi sokulala, umgogodla kufanele ube sesikhundleni esifanele, futhi imisipha - ikhululekile. Uma umbhede olala kuwo ungahlomele kahle, kungabangela ubuhlungu emuva futhi ngisho nokulimala komgogodla. Into ebaluleke kunazo zonke i-mattress. Akufanele kube buthaka kakhulu noma kunzima kakhulu. Isimo esilungile kakhulu somgogodla sinikezwa ngamabhodlela okuthiwa ama-orthopedic. Zibiza kakhulu kunezendabuko, kodwa impilo yethu iyigugu kakhulu! Uma ukhetha i-mattress, qaphela ikhwalithi nedumela lomenzi.
Futhi, impilo yomgogodla ixhomeke ekuphumeni ngesikhathi sokulala. Isimo esingokwemvelo kunazo zonke iphupho ehlangothini ngamadolo aguqe - ukuma kombungu. Umgogodla awuklanyelwe ngemvelo ukulala ngemuva. Uma usuvele uhlakulele umkhuba onjalo futhi awukwazi ukulala ngenye indlela, wabeka umkhumbi omncane noma umcamelo omncane ngaphansi kwamadolo akho. Lokhu kuzonciphisa ingcindezi emgodini. Okungeyona impilo engcono kakhulu yiphupho esiswini - ikakhulukazi kwabesifazane (ngenxa yezici "ezivelele" ezibonakalayo). Lokhu kuvame ukuba yisisusa sempilo embi ekuseni, kubangele "ukuqina" kwemisipha ye-occipital nobuhlungu bomhlane. Ngakho-ke, lo mkhuba kufanele ulwe ngokungenangqondo!
Lungisa isihlalo emotweni
Ngisho nesimo sokuhlala esihlelekile esihlalweni sakho ozithandayo phambi kwe-TV sinomthwalo omkhulu emgodini. Futhi manje ake ucabange ukuthi yiliphi uhlobo lokuzikhulula kwama-vertebrae wethu lapho sisesha emigwaqweni yasekhaya! Ngakho-ke, ngisho noma uchitha isikhathi esincane emotweni, ihhashi lakho le-iron kufanele lihlelwe ngokuvumelana nezici zakho ezibonakalayo. Qinisekisa ukuthi ulungisa ukuphakama kwesihlalo kanye nokuthambekela kwe-backrest. Futhi kangangokuthi amadolo akho ayegqoke kancane, izinyathelo zafakwa endaweni ephansi, futhi akukho lutho oluphazamisa ukufinyelela kwesondo. Ku-lever gear kanye nezinyawo, kufanele uvele kalula ngaphandle komzamo owengeziwe. Uma isihlalo esingenalutho singenayo i-bulge ehambelana nokuphakama komgogodla we-lumbar, faka umcamelo noma udonse isembozo esikhethekile.
Ukuqaliswa kwalezi zincomo ezilula kuzokusiza ukugcina umgogodla ophilile, ukuvimbela okunempilo nokuphatha iziguli. Yiba nempilo!