Matenda ambiri omwe amachititsa anthu kulingalira za thanzi la maondo awo ndi gonarthrosis a maondo. Nthawi zina, pamakhala mantha, kuti chisankho chimapangidwa-kuchiritsidwa ndi machitidwe opangira mawondo, kapena kuchepetsa manja anu, kulepheretsa kayendetsedwe kake, ndi kupeza zopweteka.
Inde, kusankha bwino kwa machitidwe oyenerera kulimbitsa mgwirizano wa mawondo kumaonekera. Tikufuna kukudziwitsani malamulo ena omwe ayenera kuganiziridwa pazowonjezera kale.
- Zovuta zolimbitsa thupi za bondo ziyenera kuchitidwa tsiku ndi tsiku kwa mphindi 40-50. Pachifukwa ichi, ndibwino kuti muphweke mu mphindi khumi ndi zisanu ndikupatsani ziwalo zina.
- Yambani kuphunzitsa ndi kuyenda mofulumira, kukulitsa kwambiri kukula kwake.
- Ganizirani za mgwirizano wa wodwala - taganizirani momwe, chifukwa cha zochitika zathupi za bondo, magazi amalowa mmenemo, timiseche timasinthidwanso, ndipo ululu umadutsa.
- Ndikumva kupweteka kwambiri, madokotala amalimbikitsa kuchita masewera olimbitsa thupi m'madzi. Koma pazimenezi muyenera kulembetsa njira yothandizira odwala m'madzi.
Zochita zolimbitsa thupi zimapindulitsa pa mitsempha ndi matumbo a bondo, chifukwa kusunthira, timalimbitsa minofu yoyandikana ndikuchotsa katunduyo kuchokera pamodzi.
Zochita
- Ife tikugona kumbuyo, kwezani manja athu mmwamba, kutambasula manja athu mmwamba pamitu yathu, masokosi athu pansi. Tambani msana wanu, mutenge, mutulutsa masokiti anu pawekha ndi zidendene zanu, mukugwedeza pansi - pomwepo, ndiye mutasiya. Kupuma, pa masokiti otuluka kunja pansi - timatambasula patsogolo. Kenako bwerezani kutambasula ndi zidendene.
- Manja pambali pa thupi, kwezani phazi lanu lamanja, tambani sock pamwamba - mule, chitende - exhale. Timachita njinga yamagetsi ndi phazi lamanja. Timakweza mwendo wakumanzere ndikubwereza motalikira ndi njinga.
- Timakweza mapazi onse awiri pamodzi, timayendetsa njinga ndi dzanja lamanja ndi lamanzere.
- Mapazi pamodzi, mapazi limodzi, mawondo amatambasula kumbali. Timagwiritsa ntchito "butterfly" mu mphamvu - mawondo pamodzi, ndikuwatsitsa pansi, mwachifatso ndi mwaulemu.
- Timasunga malo a "butterfly", kuchotsa mutu kuchokera pansi, kuyang'ana masokosi. Timakweza mmitu yambiri ndi mafosholo. Kenaka mwapang'onopang'ono mukhalitse phokoso, chiuno, chifuwa kuchokera pansi. Nkhungu imatambasula mmwamba, manja amakhala pansi. Matako atseke, ndiye pang'onopang'ono pansi pa rug.
- Manja amamanga bondo lolondola - timayimilira kuchifuwa. Ife timayang'ana kumbuyo, ife timadzera pamphumi ndi mphumi, ndi kubwereza kumanzere kumanzere. Timayika miyendo iwiri pachifuwa panthawi imodzi, timawafikira mutu. Timapita pansi.
- IP ndi yofanana. Mwendo wakumanja umang'ambika pansi, phazi liyikidwa pa bondo lakumanzere, bondo lakumanja limatembenuzidwira kumbali, kunja, kukoka, ndiye timamasuka ndikutembenukira mkati. Timakonzekera bondo potambasula, kudula kumbuyo kwa mwendo, ndikunyamula mmwamba ndikukoka miyendo kwa ife. Pamene tikukweza timang'amba pakhosi.
- Timatsitsa miyendo yathu pansi, kuiika mozama kusiyana ndi mapewa, pang'onopang'ono kutsitsa bondo lakumanja ku chophimba, kenako nkuchoka. Mapewa samachokera pamphepete, kumbuyo kumbuyo kumaponyedwa pansi.
- Yesetsani kuchita masewero olimbitsa thupi 7 kumanzere, ndikubwerezerani masewera olimbitsa thupi 8.