Yini ebangela ubuhlungu emuva?
Abantu abangaphezu kuka-60% bakhathazekile ngokubuhlungu emuva. Ngisho nalapho usemncane, kunconywa ukuba ufake imishanguzo yomgogodla ekusebenzeni kwakho kwansuku zonke.
Ukubukeka kobuhlungu kuhlotshaniswa nokuphila okuhlala phansi. Konke lokhu kuholela ekunciphiseni emsebenzini wemisipha exhasa umgogodla endaweni efanele. Lokhu kuhlanganisa ukunciphisa izinqubo zemithi kanye nokwephulwa kwegazi endaweni yangemuva. I-ligaments i-atrophied ne-muscle ayikwazi ukusekela umgogodla ngokujwayelekile, okwenza kube nobuhlungu emhlane nangokwakheka kokuphela kwezinzwa.
Indlela yokudala isethi yokuzivocavoca ngemuva?
Ukuze ubhale kahle iqoqo lokuzivocavoca ngomgogodla, udinga ukukhuluma nomuntu ngamunye ngamunye. Kubalulekile ukucabangela isimo sembuyiselo nemisipha yomuntu othize, kanye nezinga lokulungiselela kwakhe. Ukwenza izivivinyo zomgogodla, umuntu akufanele abe nomuzwa ozwakalayo. Uma ubuhlungu bungadluli, khona-ke usuke uthathe ngokungalungile izenzo zokuzivocavoca, noma uziphathe ngokungalungile.
Izakhiwo eziyinkimbinkimbi zenzelwe ngendlela efana nokuqala ukuqinisa imisipha ephethe isikhundla esifanele somgogodla, bese kuphela ukuya ezithombeni ezingakhuphula ukuhamba kwamalungu akho.
Izivivinyo eziyinkimbinkimbi zomgogodla
I-set set of exercises for back kufanele yenziwe yi-physiotherapist. Uzoncoma ukuthi wenze isethi yokuzivocavoca okuhlukene, ucabange ngezinkinga ezinkulu ezinomgogodla wakho. Ungaqali ukuzivocavoca ngokwakho. Ngaphambi kokuqala ukuqeqeshwa, qiniseka ukuthi uxhumana nodokotela wakho, mhlawumbe ezinye izenzo zomhlane wakho ngeke zibe mnandi, noma kufanele unciphise umthwalo emgodini.
Qala isethi yokuzivocavoca umgogodla nge-hot-up. Ikuvumela ukufudumala imisipha yangemuva futhi unikeze ukwanda kancane kancane emthonjeni. Isinyathelo esilandelayo ukuqinisa umgogodla, futhi wenze izivivinyo ezilula. Zonke izivivinyo kufanele zenziwe ngokushelelayo, ungenzi i-jerks ebukhali. Ukuzivocavoca kokwelula umgogodla kufanele kube emkhakheni wokuhamba kwamalunga.
Ukunaka ukuhamba komgogodla, udinga ukuya ezithombeni ukuze uthuthukise ukuma. Lezi zivivinyo ziqinisa imisipha esekela emuva endaweni efanele. Ngakho-ke, ukuhleleka okulungile nokuhle kukhishwa, okwenza kube lula ukubukeka kuhle futhi kukhangele noma kunini.
Umphumela wokuzivocavoca emgodleni
Zama ukunikeza nsuku zonke imizuzu engu-10-15 yezivivinyo zomgogodla. Uma uqhuba lezi zivivinyo njalo, ukuqubuzana kweziphetho zesisu kukhishwa, imisipha yomgogodla iqinisiwe, ukuguquguquka kwayo kuyenyuka, ubuhlungu ngemuva buyahamba, nokuhamba futhi kulula ukuvela ekuhambeni.
Ngenxa yokusebenza okujwayelekile kwemigudu nemisipha, izinqubo zokuqubuzana nokukhula kwezicubu zomzimba kanye namathambo emgodleni ziyashesha, ukusakazwa kwegazi kusebenza.
Ngaphambi kokuzivocavoca, kudingeka uqaphele izimo okudingeka uqaphele ngazo.
Ngingakwenzi nini ukuzivocavoca? - Ngemuva kokuhlukunyezwa, buza udokotela.
- Uma ubuhlungu bomhlane bukhula ngesikhathi sokuzivocavoca, kufanele uhambe ngokushesha bese ubonisana nodokotela wakho.
Ukuzivocavoca ngemuva
Ukwelulela okhalweni
1 . Ukuzivocavoca kwenziwa ngombane okhethekile. Qala emhlane wakho, izandla zelulele ezinhlangothini. Gxumela amadolo akho esifubeni sakho futhi ugcine lesi sikhundla isikhathi esithile ukuze welula umhlane wakho ophansi. Bese uhamba kancane kancane emadolweni, vula ikhanda lethu ngaphesheya. Amahlombe awaxhunyiwe kusuka ekusekeleni. Phinda usebenzise 4 noma izikhathi 5.
2. Isikhundla sokuqala sifana nokusebenza kwangaphambilini. Sizokwelula umlenze owodwa, omunye ugobe emadolweni. Sizobamba ngezinyawo ngamadolo omlenze oqondile. Sizoguqa idolo eligobile kusuka ngaphandle, bese sijika ikhanda lethu ngaphesheya, ngaphandle kokuphakamisa amahlombe ethu. Lungisa isikhundla semasekhondi angu-20. Sizokwenza lo msebenzi ngendlela ehlukile bese siphinda izikhathi ezine noma eziyisihlanu.
3. Ukuzivocavoca kokuqala okufanayo. Kusukela kulokhu sizokwazi ukuduqa ngamadolo phezulu, ungadabuli izinyawo ekusekelweni. Khamba kancane ngamadolo ngakwesinye isiqondana noma enye, ngenkathi ujika ikhanda ngakwehlukile. Lo msebenzi uvusa ngokuphelele umgogodla. Ungavumi. Senza amathafa angu-10 ohlangothini ngalunye.
Ukuthungela emuva nangaphakathi emuva
Isikhundla sokuqala sibizwa ngokuthi "emuva kwekati". Siyaguqa, sizothola ezandleni zethu, amadolo ethu ahlukene kancane. Sizogoba ikhanda lethu, sizodonsela esiswini bese sijikijela umhlane wethu ngomcibisholo. Bese uphakamisa ikhanda lakho bese uguqula phansi. Awudingi ukugoba kakhulu empeleni engezansi. Sizophinda izikhathi ezingu-5.
Ukwelula jikelele
Isikhundla sokuqala senkathi "yekati," sizodonsa ibhande elilodwa esifubeni bese sizama ukuthinta idolo ebunzini, bese ulungisa lo mlenze. Siyigcina ifana phansi, ungayiphakamisi noma uyilahle. Ake sibuyele esimweni sokuqala. Ake sibuyele kancane kancane izikhathi ezinhlanu. Ngesikhathi sokuphindaphinda kokugcina, kanye nomlenze oqondile, sidonsela ingalo ehlukile ngeminwe enwetshiwe. Linger kule ndawo ngamasekhondi angu-5. Phinda ngokuzivocavoca ngokuphelele ngakolunye uhlangothi. Lokhu kunomthelela ekusatshalaliseni okulungile kwethembo le-muscle bese uqinisa imisipha yangemuva.
Ukuqinisa umshini wesisu
Uma kukhona ubuhlungu ehlane elingezansi, kudingeka ukhokhe ngokukhethekile imisipha yomzimba. Lapho umshini obuthakathaka wesisu, isisu sihamba futhi umgogodla uqhubekela phambili. Sincoma ukuzivocavoca okulula.
1. Silala phansi, ngemuva, ukugoba imilenze emadolweni, izinyawo zimi emkhatsini wamagxa. Beka izandla zakho ngemuva kwekhanda lakho, izintambo zakho ziqamba amanga. Sizocindezela i-pelvis phansi, i-inhale, bese-ke ngesikhathi se-exhalation iphakamisa isifuba. Ungaphenduli kakhulu. Konke kuzoxhomeka emandleni akho, uma uzizwa ukuthuthumela kwemizimba, kufanele ume.
2. Lala ngemuva kwakho, bhonqa amadolo akho, ubeke izinyawo zakho phansi. Beka izandla zakho ngemuva kwekhanda lakho, thinta izingqimba phansi. Hamba, udonse idolo elilodwa elingaphambene nelinye elingaphansi, kanti elinye elbow lilele phansi. Phakamisa idolo eligobile, ungathinti phansi phansi, ngesikhathi esifanayo udonsa amanye amadolo ohlangothini oluhlukile. Ukuzivocavoca kufana nokugibela ibhayisikili, ngaphandle kokungena ngaphandle kwesiyingi.
Qaphela emuva kwakho
Ukuze unciphise umthwalo ngemuva, hamba ngokushelela ukusuka endaweni yokulala ukuya endaweni eqondile. Ngaphambi kokuba siphume embhedeni, siphenduka, sihlale phansi, sizothola emadolweni owodwa, khona-ke sizoqondisa kancane kancane.
Ungadluli.
Ngaphezu kokuzivocavoca okuvamile, udinga ukuma, ukuqapha umsebenzi womzimba wonke futhi ugcine amandla kanye nokukhuthazela okudingekayo.
Ukuze uhlole isakhiwo sakho somzimba, phendula umbuzo: "Ingabe uyaphumelela" ekupheleni kosuku? Uma uphendule yebo, kufanele ushintshe indlela yakho yokuphila. Futhi ngalokhu udinga:
- Yeka ukubhema.
- Yiya ekudleni okuhlangene, okuphelele okufanele kufake konke ukudla.
- Funda ukunqoba ukucindezeleka.
- Nciphise ukusetshenziswa kotshwala.
Ngemuva udinga ukunakekelwa kusengaphambili
Kungcono ukungalindeli kuze kuvele ubuhlungu emuva kwakho. Uma ingemuva ikhathele, kudingeka wenze umzimba olula. Udinga ukuzenza njalo, khona-ke ngeke ungene kwinani labantu ababhekene nobuhlungu be-back, kanye nabangu-60% wabantu.
Ukuzivocavoca okunjalo kusiza ukubuyisela amandla okusebenza. Zingenziwa ngesikhathi sokushayela imoto, ngesikhathi sokuphumula emsebenzini, e-cottage yakho ehlobo. Ukuhamba kufanele kwenziwe kancane futhi ngokushelelayo, kugweme izintambo ezibukhali kanye nama-pauses.
Ngentamo
Ake sihlale phansi, umugqa wesikhumba kufanele uhambisane nesitezi. Siphenduka amakhanda ethu futhi sibheke phezu kwehlombe lethu lokunene. Khona-ke ngakwesokunxele. Ake siphinde sisebenzise. Khona-ke sihlehlisa ikhanda phansi, sikhulise, bese siphinda futhi senyuka. Khona-ke, lapho ikhanda linyanyiselwa eceleni, masithinte indlebe yehlombe elilodwa, bese elinye. Ake siphinde sisebenzise.
Ingxenye ephakathi yangemuva
1. Isikhundla sokuqala: sizovuka, sizoqinisa isisu, imilenze ibubanzi behlombe. Siphonsa izingalo zethu ezinhlangothini ezingeni lehlombe, futhi sithathe kahle izintambo zethu. Ngesikhathi esibucayi, isifuba sizogujwa "ngesondo". Ake siphinde sisebenzise.
2. Izandla zigoqa ezinhlangothini ezingeni lehlombe. Ngesibindi uye ngakwesokudla, buyela emuva esimweni sokuqala. Ngomusa uye ngakwesobunxele, bese uthatha isikhundla sokuqala. Ake siphinde sisebenzise.
3. Phakamisa izandla kuphahleni, iminwe iqonde. Okokuqala sizokwelula phezulu ngesandla esisodwa, bese omunye, njengokungathi sizama ukuthinta ugwadule. Siphinda izikhathi ezingu-10.
Ngesikhumba
Sukuma, izinyawo zamaphethelo ububanzi ngaphandle, izandla esihlalweni. Beka izithupha zakho kunhlangothi zonke zomgogodla. Phindela emuva emuva emuva "kuze kube yilapho uzoya khona," ukucindezela ngezithupha zakho. Ake siphinde sisebenzise.
Amathiphu omama wendlu
Isizathu sokubuhlungu emuva emuva kokwenza umsebenzi wesikole:
- Ungasichitha isikhathi esiningi usula amapulangwe. Yenza ingxenye eyodwa yalo msebenzi ngesikhathi.
- Ungazami ukuhambisa ifenisha enzima kuphela.
- Nciphisa umbhede, ukugcoba noma ukuguqa.
- Ukusebenzisa i-vacuum cleaner noma i-mop, ungabi nesivikelo sokusondela endaweni elungile, ukuze ungeneli kude, uguqe ngamadolo, wenze ukunyakaza okufutshane.
- Uma udinga ukuma isikhathi eside, faka unyawo olulodwa phezulu kunomunye. Khumbula ukuthi ungaphakamisa kanjani izinsimbi, uhlale futhi ume.
Manje siyazi ukuthi yini okufanele kwenziwe ukuze kukhishwe ubuhlungu bokubuyela emuva, kodwa awudingi ukuyenza, ukunqoba ubuhlungu. Ungagijimi lesi sifo, njalo ubukele impilo yakho. Ngokuvamile ubone udokotela, kuphela ozokwazi ukukuncoma ukuthi yini okudingekayo kwenziwe ukuze ingemuva ingalimazi. Xhumana nodokotela ngaphambi kokuqala ukuzivocavoca. Futhi lokhu kusebenza kubantu banobuphi ubudala. Ngenxa yokuzivocavoca okunjalo, imisipha eyakhiwe izosiza ukugcina umgogodla endaweni efanele futhi ukunciphisa kakhulu umthelela omubi wokucindezeleka kwansuku zonke kuwo.