Healthy kumbuyo - chinsinsi moyo wabwino ndi wathanzi

Msana - maziko a thupi lathanzi. Muziona chikhalidwe chake m'pofunika chifukwa katundu pa msana ndi m'patali. kuyendetsa galimoto, ntchito pa kompyuta mu ofesi, kunyamula zitsulo ndi kukhalabe pa mapazi awo - chinachake chimene anakumana pafupifupi aliyense. Matenda a msana ndi kaimidwe matenda chimayambitsa mavuto ambiri. Fitness pulogalamu umalimbana kukonza kaimidwe ndi kulimbikitsa minofu kumbuyo, kuthandiza kupewa iwo. Zimakhala zosavuta kupewa matenda kuposa kuchiza.

olimbitsa msana

Dongosolo la "Healthy kumbuyo" - mmodzi wa chofewetsetsa mitundu olimba umalimbana elaboration minofu akugwira msana mu malo olondola. Zochita The yadaikidwa kuti bwinobwino kutambasula minofu ndi Mitsemphayi: iwo adzasintha ndi kubwezeretsa msana zoyendayenda, kuchotsa maganizo zosafunika ndi kumasuka magawo anafooka za mmbuyo.

"Thanzi Back" - ndi olimba pulogalamu lakonzedwa kuti achire komanso kupewa matenda a msana. Anasankhidwa ya Zochita za chitukuko cha kuyenda mosavuta za mmbuyo akulimbikitsidwa amuna ndi akazi. Makalasi anapangidwa kuti magulu a maphunziro, chotero, oyenera onse, kaya akhale a msinkhu ndi kukula. Maphunziro kudzakuthandizani amene mukufuna kuteteza umoyo wa msana ndi bwino lakhalira.

Cholinga cha pulogalamu "Healthy kumbuyo"

Uku zimathandiza kuthana ndi mavuto angapo:

• kupanga kaimidwe zolondola ;
• kuphunzira kwambiri minofu kumbuyo;
• amachotsedwa intervertebral gawo nkhawa kuchititsa ululu;
• kutambasula minofu, kuchititsa chilema msana;
• kulimbikitsa minofu corset thupi;
• ntchito ya gluteal minofu, ngati iwo ali - cha thandizo msana.

Msana - pachimake pa thupi

Healthy kumbuyo - chinsinsi moyo wabwino ndi wathanzi. Theka la matenda ndi matenda chifukwa cha mavuto ndi izo. Nthawi zambiri, ambiri n'komwe kuti malaise, chizungulire, kutopa - izi ndi zizindikiro za kuyambira matenda msana. Msana, limba chofunika kwambiri wamanjenje dongosolo, ili mu ngalande msana ndi kumenya zikhumbo mitsempha ku ubongo. Choncho n'kofunika kwambiri, popanda kuyembekezera ululu mwadzidzidzi kwambiri, kulabadira msana. Pano pali zizindikiro za mavuto incipient:

• kupweteka;
• vuto kugona;
• kutopa ndi ulesi;
• litsipa m'dera occipital;
• khosi kuwawa;
• mavuto minofu;
• kupweteka ululu kumbuyo, miyendo, matako;
• ululu m'mawa mu thoracic ndi lumbar msana;
• ululu "m'mimba lake";
• kwambiri oyambirira makwinya wa khosi ndi pamphumi;
• chachiwiri chibwano neri Al.

Contraindicated zovuta "Healthy kumbuyo" kwa matenda aakulu a msana, pambuyo ntchito ndi kuvulala kwambiri, anthu chophukacho intervertebral ndi limaphwanya kwambiri kaimidwe. Musanayambe maphunziro milandu, muyenera kukaonana ndi dokotala.

mitundu ya Zochita

Zovuta zokambirana yosavuta osati matenda a msana, komanso amathandiza kuchiza ambiri a iwo. kuchita masewera olimbitsa thupi kudzakuthandizani kuiwala za ululu kumbuyo kwake. makalasi zoyenera komanso kaimidwe uphungu. Ndi ziti ali mbali ya dongosolo "Healthy kumbuyo"? Zochita za khomo lachiberekero, thoracic ndi lumbosacral msana. Choncho, dongosolo amaganizira makhalidwe munthu ndi aliyense.

"Thanzi Back" - pulogalamu olimba. phindu

Zochita kwa msana khomo lachiberekero kusintha otaya magazi mu ubongo ndi, monga Motero, kuchepetsa chiopsezo cha matenda opha ziwalo. zolimbitsa thupi mbali ndi kuti iwo ndi chabwinobwino ndipo kuthandiza kuchotsa matenda ambiri: mutu, chizungulire, tulo, kukumbukira kuwonongeka. Daily katundu ndi nkhawa n'kukumana ndi kuphipha minofu kuti Finyani ziwiya magazi ndi misempha. Zinali ndiye komanso matenda akuwonetseredwa tatchulazi. Zotsatira achire zokambirana khosi kuti zinayenda minofu zakuya. kuphipha The yafupika ndi khosi amakhala womasuka kwambiri ndi mafoni.

Zochita thandizo thoracic kuchotsa ululu m'dera interscapular ndi kudera thoracic. ntchito amangokhala, komanso kaimidwe lolakwika, monga kompyuta kapena kuonera TV, kutsogolera kwa Usatong'olere pa minofu ndi, monga Motero, kusamutsidwa kwa vertebrae ndi zimbale. Zingayambitse mtima matenda, impso ndi mapapu. Mosamala chidwi msana ndi zolimba yake ya minofu thoracic kuchepetsa kufala kwa matenda aakulu.

Sacral gawo ndi amene matako ndi mafupa a chiuno. Nkofunika kulimbikitsa minofu ya dipatimenti, monga matenda kugwirizana ndi miyendo, chikhodzodzo matenda, kukanika kugonana - ambiri a matenda amenewa imakhudzana ndi mavuto a msana sacral.

3 zofunika Zochita kwa misana wotopa

Izi Zochita yosavuta analimbikitsa nyumba paokha. Kuwabwerera ngati ouma kapena zovuta isanathe. Mukhoza kuyikapo iwo mu zovuta chachikulu.

1. Yosangalala. Udindo yabwino zina kumbuyo - kukhala pansi ndi matako anu pa mapazi anu, manja anawonjezera pamaso pake, kuzungulira wake, pamphumi nditatsamira pansi. Kuvomereza udindo uwu ndi kumasuka.
2. Kwa minofu rhomboid. Bodza pansi chafufumimba, pamphumi nditatsamira pansi. Manja kupasuka mu dzanja pa msinkhu phewa. Manja adakweza kwa pazipita ndi pang'onopang'ono adatchithisira pansi.
3. Pa latissimus dorsi. Imirira lunge ndi dzanja alekerera ndipo anatambasula pansi. Kumbuyo ndi yosalala, thupi likufanana ndi pansi. Dzanja anawuka ndipo anatsitsanso.

Tsimikizani mphamvu ya pulogalamu "Healthy kumbuyo" ndemanga za anthu amene ankapanga ndipo akupitiriza masewera olimbitsa thupi. Zonse kumverera kwa mavuto khosi, mapewa ndi chapamwamba kuchokera ku ntchito nthawi yaitali pa kompyuta ali kwenikweni pambuyo kalasi loyamba. Low ululu kumbuyo yafupika pambuyo kalasi lachisanu, ndipo pali zovuta. Patatha miyezi itatu maphunziro bwino kusinthasintha msana kuti, kuweruza ndi ndemanga, ambiri kwa nthawi yoyamba mu moyo wake mulole, ngati inu amatsamira patsogolo kuti manja ake pansi popanda ululu ndi khama.