Maye, kunzima kakhulu ukuthola isikhathi sokuqinisa imisipha yomzimba wonke, ngaphezu kwalokho, ukuthola njalo. Umsebenzi, ikhaya, umndeni, futhi uma usafaka isicelo sokungcebeleka okuncane ... Ungabhala amapheshana ngezinzuzo zokuzivocavoca ngempilo, kodwa isinyathelo esiyimpumelelo sizobe senu - noma ngabe uzothola ithuba lokuzibandakanya noma cha. Khona-ke wonke amagama azoba engafaneleki.
Uma kuziwa ezinkingeni zasemuva, isiguli sinconywa umzimba othile ukuze uqinise umgogodla futhi "umsolwa" we-hypodynamia. Kuphi umuntu wanamuhla ongaphendula ukuthi usezinyaweni usuku lonke: kuze kufike isitimela, ngenkathi simile, ngehora eliphuthumayo, uzofika ezokuthutha zomphakathi emsebenzini, ngenkathi ebalekela ukudla kwasemini nangemuva ... Yonke leso sikhathi esheshayo futhi egijima, kodwa ayikho kukhona ukunyakaza okufanayo, okuwusizo.
Sizokuzama ukukuchazela okwenzeka emthonjeni wakho emini bese ubonisa indlela yokuyihlakulela kahle, usebenzisa izivivinyo eziqinisa umgogodla.
Ukuphila emuva
Ekupheleni kosuku lokusebenza, umgogodla wethu unciphise ngo-1 - 2 cm. Kusukela kuphazamiseka okuqhubekayo (ukuma isikhathi eside nokuhlala), inkontileka ye-vertebrae, futhi awuyiqali. Impendulo enempilo i-bends amathathu, okungukuthi, umlomo wesibeletho, i-thoracic ne-lumbar. Umhlane wethu uqukethe ama-vertebrae angu-24 nama-discs, ahlanganiswa phakathi kwabo. Lezi diski zikhonjiswe uma sivumela ama-vertebrae ukuba asondele kakhulu.
Uma kukhona isifo kwesinye sezifunda ze-vertebral, umthwalo kwezinye kokubili ukwanda, futhi, ngokufanayo, baphinde bagula. Futhi umsebenzi wezigxobo nemisipha ukugcina ubuhle obuhle emuva. Uma ingemuva ingaqeqeshanga, futhi awucabangi ngendlela yokuqinisa imisipha yomgogodla, i-atrophy, nomgogodla ugula ngokudlula umthwalo.
Ukuqinisa
Ukuzivocavoca umzimba ukuqinisa umgogodla kufanele kube namandla kanye nokuzivocavoca kwe-aerobic , kanye nokuzivocavoca umzimba. Ngaphezu kwalokho, iphuzu lokugcina libaluleke kakhulu, ngoba liyisandiso elizovimbela ukuhamba okungahambi kahle kwama-disc intervertebral.
Ukuzivocavoca
Izakhiwo zethu eziyinkimbinkimbi zokuqinisa umgogodla nazo zizosiza njengendlela ehle kakhulu yokuphumula kwesimiso sezinzwa ngemuva kosuku olude kakhulu.
- Sihlala esithendeni esithende, siphefumula - siphakamise izandla zethu, ngenkathi sibheka imisipha ye-intercostal, bese siphumelela phansi.
- I-IP - kuzo zonke izingxenye ezine, ngamasokisi sihlala phansi, siphonsa izandla nezinyawo phansi phansi kwesigxobo sezinja "phansi". Siphonsa, bese sibheka emuva, sibuyela ezandleni eziqondile. Sivula isifuba, sibheke phambili. Sidlulisela emuva futhi sibuyele enja, "bhala" phansi. Hamba ngokushelela ukusuka kwesinye isikhundla ukuya kwesinye.
- Sinciphisa isifuba phansi, imilenze eboshwe isigamu phambi kwethu, izandla zelule phezu kwekhanda. Ekuphumuleni, sibheka ezinyaweni zethu, siphonsa umgogodla kithi, futhi esifubeni sethu. Ekuphumeni kwethu sigoba imilenze yethu futhi sinciphise amabele ethu ezinyaweni zethu. Njengoba sinamathele kancane emilenzeni yethu, siphinde siguqe ngaphansi kokuphefumulelwa futhi siphumule ekuphumuleni. Gxilisa imilenze ngokuphelele, ugobe emgodleni bese ugoba ezinyaweni.
- Siphindela emuva, silula izandla zethu futhi sithumelele ezinyaweni zethu. Senza ushintsho olunamandla ukusuka kwesinye isikhundla kuya kwesinye. Lungisa umthamo, sithatha izinyawo.
- Siphakamisa izingalo zethu, sizibeka ngokwethu, simi ngezinyawo zethu, sibheke izinyawo zethu, siziphoqa. Siya phansi, ngenhliziyo yangaphakathi ilula futhi iphinda i-pose ye-arc kodwa ngokuphakama komlenze wesokudla. Siphonsa umlenze, sibeka unyawo emthangeni wesobunxele, ekuphumeni kwethu okwenza siphambane. Sibuyela: silula umlenze wethu, siwa. Ukuphefumulela, ukugubha ezinyaweni, ukugxila nokubeka izandla phezu kwethu, ukuxosha nokukwenza konke emlenzeni wesibili.
- Ukuphoqa izandla kusuka phansi, isikhumba siphezulu, futhi sithatha amadolo ethu. Sibuyela emuva phansi. Sithatha izingalo ngezinyawo, lapho kuphuza khona ukushaya isikhumba phezulu. Sibeka izintende zezandla ngaphansi kwesiqhwa futhi sihamba ngezinyawo. Sibuya ngezinyawo zethu futhi sibaphakamise. Bese ukhuphula izinyawo zombili ngesikhathi esifanayo.
- Sizikhothamela ngamadolo bese sigijimela ngakwesokudla, ngakwesobunxele.
- Siyalela emuva, emuva.
- Hlala phansi, imilenze idluliselwe ku-half-losus, inhale, exhale.