Zochita ndi nthenda ya msana

Nthenda yathuyi imayamba zaka 30. Komanso, mphamvu ya metabolism imachepetsanso kwambiri, ndipo chinthu chokha chomwe chingathe kukhalabe pamlingo woyenera ndi kuchita masewera olimbitsa thupi. Chimodzi mwa matenda osasangalatsa kwambiri a msana ndi nthata. Ndipo gawo la chidwi pa "mlili" uwu ndi mmodzi - anthu a zaka zapakati, akutsogolera njira yopanda moyo.

Kukula kwa matendawa

The intervertebral disc imachepetsedwa, ndipo kusinthika sikuchitika chifukwa cha zakudya zoperewera zamtsempha. Zakudya zabwino, magazi ndi oxygen, zimachepetsa chifukwa cha zizoloŵezi zoipa ndi hypodynamia. Zotsatira zake, a hernia akuwoneka m'malo a diski yochotsedwa. Zitha kukhala mbali iliyonse ya msana (cervical, thoracic kapena lumbar) komanso ndi mtundu uliwonse, kuchita masewera olimbitsa thupi ndi msondodzi wa msana ayenera kuuzidwa payekha.

Chithandizo

Malingana ndi mlingo wa matendawa, wodwalayo akulamulidwa kuti apweteke. Pafupifupi mankhwala onse amachitika pabedi, osasunthika. Ndipo izi, pafupifupi miyezi iwiri. Pambuyo pa mitsempha ya msana ikuwonjezeredwa, wodwalayo amanyamuka ndikupeza kuti corset yake yosalala imatha kuwonongeka, ndipo izi zimapangitsa kuti pakhale chiopsezo chachikulu kuti atenge chinsalu chatsopano. Pofuna kupewa izi, mukamapereka chithandizo muyenera kuchita masewera apadera ndi msana wamtsempha pang'onopang'ono komanso mofulumizitsa, zomwe kwenikweni zimaphatikizapo mtunda ndi masewero olimbitsa thupi.

Zochita

Tidzachita masewera olimbitsa thupi ndi msana wamtsempha wa msana.

1. IP - atagona pansi, kutambasula manja athu, timachoka masokosi athu kumbali yathu. Tambani mwendo wanu mwakachetechete. Kenaka timakoka masokosi pazinthu tokha, ndipo ndi pakhosi ndi manja timapanga kayendedwe kowoneka ngati mafunde, ngati kuti kuyesa "kuika" msana.
2. Manja kumbali, miyendo iweramitsa, ikani iwo kumanzere, ndipo yendani kumanja. Pa kutulutsa mpweya timatsitsimula kumbuyo momwe tingathere. Timafukula mutu, tukulani miyendo, nkhono zimadyetsedwa kumanzere, miyendo imatsikira kumanja. Timatsitsimula kumbuyo.
3. Ife tikufutukula mutu, tukulani miyendo yathu ndi kuiika pambali. Manja pambali pathupi, phokoso, kwezani mapepala ndi kulemera kwa thupi pamapewa. Timapita pansi komanso pamphuno yomwe timakweza beseni. Timapanga kusintha kosasunthika kuchokera pamalo amodzi kupita ku wina.
4. Ntchito yotsatirayi yothandizira msana wam'mimba ndi miyendo pamodzi, mawondo amakokera pachifuwa, mutu umatengedwa pamadzulo. Timatsitsa mutu ndikusintha maondo ndi chifuwa pogwiritsa ntchito manja.
5. Mapazi m'kati mwa mapewa, manja pa thunthu, kwezani mapepala, matako atseke. Ife timayima pa mapewa. Kutuluka mkati, kutuluka pamphuno timamasula m'chiuno ndipo timatsika pang'onopang'ono.
6. Zokopa timakwera ku chifuwa, mpweya timakokera mutu. Timapita pansi, miyendo yathu ndi yochuluka kusiyana ndi mapewa, timakweza phula pang'onopang'ono ndikukonza malo, tikutsitsimula kumbuyo. Timayendetsa bwino.
7. Tikaphatikizana palimodzi, timagwiritsa ntchito mawondo pofupa, timapuma komanso timatuluka pamutu. Iwo adatsitsa mitu yawo. Timatha kuyenda pang'onopang'ono, kutambasula kumbuyo kwathu.
8. Timakweza miyendo yopindika, timakonza ndi manja athu. Ife timakwera kumbuyo.
9. Tinakhala pansi pamabowo pa zidendene, manja akutambasula - malo a mimba. Zochita izi, zomwe zimagwiritsidwa ntchito ndi nthenda ya msana, zimachotsedwa ku yoga.
10. Pa kutulutsa mpweya timasuntha kulemera kwake kwa thupi, kubwereza, pamphuno timabwerera ku mimba. Ife timadutsa kuchokera pamalo amodzi kupita ku chimzake.
11. Ife timayambira pa anai onse. Kupuma, pamphuno ife timayang'ana kumbuyo, kumatulutsa, pa mpweya womwe timapindika, mutu ukukwera mmwamba. Yang'anani mozungulira ndikugugulira kumbuyo kwanu.
12. Pa kudzoza timakwezera dzanja lamanzere ndi mwendo wakumanja, kukonza malo, kuchepetsa dzanja ndi kutambasula kokha ndi phazi, kuyesera kuti "mutenge" momwe mungathere.
13. Timayendetsa bondo pamphumi, timapanga. Pa kutulutsa mpweya timayendetsa mwendo. Bwerezani kangapo.
14. "Pitani" manja kumanja, kufika pamtunda ndikukoka miyendo ya mbali. Tibwerera ku IP, tambasula dzanja lamanja ndi mwendo wakumanzere. Timabwereza chirichonse kuchokera ku zozizira 12 mpaka kumanzere kumanzere.
15. Timabwerera ku IP, nthitizi zimatambasula mmwamba, ziwongolera mikono ndi miyendo. Pa kutuluka kunja timatumiza kulemera kwa thupi patsogolo, kubwereza, pamphuno kumbuyo. Timapanga kusintha kosavuta.
16. Timagwada, ntchito yapitayi idachitika ndi kusintha kwa mawondo.
17. Kutuluka kwa mimba, tambani msana wanu. Manja akugwada ndi kumasuka.