Zochita za osteochondrosis za mphalapala

Anthu ambiri nthawi zambiri amamva ululu m'derali, zomwe zingayambitsidwe ndi zifukwa zosiyanasiyana, mwachitsanzo, ntchito yokhala pansi, kuwonjezeka kwa thupi, kusayima bwino pa nthawi ya tulo, ndi zina zotero. Pazifukwa izi zidzakuthandizani kuchita zolimbitsa thupi zosautsa, zimene zingatheke pakhomo. Ndikofunika kudziwa njira yoyenera yowonongeka, kuti musapangitse chikhalidwe chanu komanso kupeza zotsatira zomwe mukufuna.

Kodi amachita chiyani kuti achite ndi osteochondrosis wa mphalapala?

Choyamba, mau ochepa ponena za ubwino wa maphunziro. Amathandizira kulimbitsa minofu , kutsegula mipata yosiyana, yomwe imakuthandizani kuchotsa mitsempha yowonjezera, kuyendetsa kuyendayenda kwa magazi ndi kuchepetsa mavuto, choncho ndi chida cholimbana ndi matenda osiyanasiyana kumbuyo.

Pali malamulo angapo omwe ayenera kuganiziridwa pakuchita masewera olimbitsa thupi kuti athetse ululu m'munsimu. Zonsezi ziyenera kuchitika bwino komanso pang'onopang'ono. Chofunikira kwambiri ndiko kupuma, kotero kudzoza kumapangika khama, ndipo pamphuno - thupi liyenera kumasuka. Ndikofunika kuchita nthawi zonse ndikuyamba kuphunzitsidwa kuti zizichitika tsiku lililonse, mwinamwake sipadzakhala zotsatira. Chochita chilichonse choyamba chibwereza mobwerezabwereza kawiri, ndipo kenako, poyang'ana pa dziko lanu, yonjezerani ndalamazo. Ngati panthawi yachisokonezo panali zosangalatsa zosangalatsa , ndiye kuti ndibwino kuima ndi kukaonana ndi dokotala.

Zochita za ululu wammbuyo:

1. Kupotoza . Tengani malo osakanikirana, ndi manja anu atatambasula. Gwiritsani miyendo pambali pamabondo. Thupi liyenera kukhala loyima, koma miyendo imanyamulidwa kumanzere, ndiye kumanja, potero kumapotoza. Pamapeto pake, kuchedwa kwa masekondi pang'ono. Ndikofunika, pamene mutembenuza thupi, kuti mutuluke.
2. Mphaka . Ntchitoyi ingakhoze kuchitidwa ngakhale ndi ululu wopweteka m'munsi kumbuyo. Konzani pazinayi zonse, ndikuyika manja anu pansi pa mapewa anu. Kutsekemera, bwererani mobwerezabwereza momwe mungathere kuti mukhale ndi mawonekedwe a arc. Gwiritsani masekondi angapo pa malo awa, ndiyeno, pang'onopang'ono. Pazochita zolimbitsa thupi, manja ndi miyendo zikupezeka.
3. Daraja la hafu . Tengani malo osakanikirana, ikani manja anu pambali, ndikugwada. Kwezani mapirawo pamwamba kuti thupi likhale lolowera. Khalani pamalo amenewa momwe mungathere popanda kusunga mpweya wanu. Pambuyo pa izi, pang'onopang'ono muchepetse pansi.
4. Superman . Tengani malo osasuntha pamimba, mutambasula manja anu patsogolo panu. Popuma, panthawi imodzimodziyo mukweze miyendo ndi thupi lanu, ndikugwera pansi. Chotsani malo kwa kanthawi, koma musapume mpweya wanu. Pang'onopang'ono tekani pansi, pumulani kwa kanthawi ndikubwereza kangapo kangapo.
5. The Sphinx . Zochita zolimbitsa thupizi ndi kupweteka kwa mmbuyo kumagwiritsidwa ntchito mu yoga. Malo oyambirira, monga momwe analili poyamba, ndizofunika kwambiri kuziyika pazithunzi, ndipo zitsulo ziyenera kukhala pansi pa mapewa. Pazochita zolimbitsa thupi, mapazi ndi mitengo ya palmu ziyenera kukhazikika. Fupa la pubic liyenera kuponyedwa pansi kuti liwonjezere kufalikira kwa magazi m'munsi kumbuyo. Khalani pamalo amenewa kwa mphindi zitatu.
6. "Kutenga maapulo . " Imani bwino ndi manja anu mmwamba. Kokani ndi dzanja limodzi, ngati kuti mukufuna kuyesa apulo. Lembani bondo la mwendo womwewo ndikukwera pa ntchafu. Kusakaniza, yesani kusokoneza minofu yanu ya kumbuyo. Exhale ndi kusangalala. Bwerezani chimodzimodzi kumbali inayo.
7. Yambani patsogolo . Imani bwino, miyendo itsekedwa. Onetsetsani kutsogolo, kusuntha manja anu pansi. Sikofunika kudalira manja, chifukwa amangolimbikitsa kupititsa patsogolo kwa msana, onetsetsani kuti apanga mzere umodzi ndi msana. Kulemera kwa thupi kumayang'aniridwa pa zidendene ndikukhala mu malo awa, osayiwala za kupuma.