Zochita zapamwamba 30 zakumva kupweteka kwakumbuyo: kutambasula ndi kulimbitsa minofu

Kuchepetsa kupweteka kwakumbuyo ndi amodzi mwamavuto omwe amakumana nawo malinga ndi ziwerengero za munthu wamkulu aliyense. Ngati nthawi silingathe kuthana ndi kupweteka kwa msana ndi m'chiuno, ndiye kuti mutha kudwala matenda amsana.

Tikukupatsani masewera olimbitsa thupi ochokera kumunsi kwakumbuyo kuti musangalale ndikulimbitsa minofu, ndikuwonjezera kusinthasintha komanso kuyenda kwa msana.

Momwe mungachotsere mbali: Zochita 20 + 20

Kuchepetsa kupweteka kwakumbuyo: chikuchitika ndi chiyani?

Chifukwa chofala kwambiri chakumva kupweteka kwakumbuyo ndimakhalidwe okhalitsa komanso kusakula bwino kwa corset ya minofu yomwe imalephera kuthandizira msana. Kuphatikiza pa izi kungakhale zotsatira za matenda osiyanasiyana, katundu wambiri kapena kungoyenda modzidzimutsa komwe kumayambitsa ululu. Ambiri mwa mavutowa amatha kuchepetsedwa ndi zolimbitsa thupi kumbuyo.

Zomwe zingapweteke msana:

  • Kukhala nthawi yayitali pamalo amodzi;
  • ofooka kumbuyo minofu ndi makungwa;
  • katundu wambiri kapena kulephera kugwiritsa ntchito njira;
  • matenda;
  • kupindika msana;
  • nyamakazi;
  • kulemera kwakukulu kwakukulu;
  • zakudya zosayenera komanso mavitamini.

Kupweteka kumbuyo sikumakhala chifukwa cha mavuto amphongo, muyenera kuchita zolimbitsa thupi zapadera m'chiuno zomwe zingakuthandizeni kuchotsa mavuto, kuchepetsa kupweteka komanso kusintha thupi ndikukhala njira yabwino yodzitetezera. Osati pachabe ndiye maziko a kukonzanso pambuyo povulala kwammbuyo ndi physiotherapy ndi zolimbitsa msana.

Chifukwa chiyani kuli kofunika kuchita masewera olimbitsa thupi m'munsi:

  • amachepetsa kupweteka kwakumbuyo chifukwa chakutambasula ndi kupumula kwa minofu
  • kumalimbitsa msana ndikuwonjezera kusinthasintha kwake
  • kumawonjezera kuzungulira kwa magazi, komwe kumalimbitsa malo ndi ma vertebrae michere
  • Kulimbitsa corset ya minofu yomwe imathandizira msana
  • bwino kaimidwe
  • adathandizira ntchito yamtima ndi mapapo
  • normalizes m'thupi
  • amachepetsa chiopsezo herniation, osachiritsika chimbale matenda ndi matenda ena
  • bwino ntchito ya ziwalo za mafupa a chiuno ang'ono ndi m'mimba

Gulu la masewera olimbitsa thupi kuchokera ku ululu wammbuyo liyenera kuphatikizapo zolimbitsa thupi zolimbitsa thupi zolimbitsa minofu.Kukula kwakukulu kwa zovuta mu minofu, chifukwa amafunikira kumasuka - izi zimachitika ndikutambasula kovuta (kukoka) a minofu. Pofuna kupewa kupweteka kwakumbuyo komwe muyenera kulimbikitsa minofu. Kulimbitsa minofu yam'mbuyo katundu wamsana kumachepa, chifukwa gawo lalikulu la katundu limakhala ndi corset yolimba.

Malamulo a magwiridwe antchito am'munsi kumbuyo

  1. Musakakamize kulongeza katundu kuti muchepetse cholinga. Yambani ndi katundu wochepa, pang'onopang'ono kuwonjezera nthawi yantchito.
  2. Kuchita masewera olimbitsa thupi kumbuyo kwenikweni kumakhudzana ndi kupanikizika ndi kuchuluka komwe mumakhala bwino. Osapanga ma jerks mwadzidzidzi ndikusuntha kwinaku mukuchita masewera olimbitsa thupi kuti musakulitse vutoli.
  3. Ntchito imodzi kapena ziwiri sizithandiza kuthetsa vutoli, yesetsani kuchita masewera olimbitsa thupi pafupipafupi pafupipafupi. Zidzakhala zokwanira kuphunzitsa katatu pa sabata kwa mphindi 3-15.
  4. Ngati muli ndi malo ozizira kapena kunja kwazenera, nyengo yozizira, valani kutentha ndikugona pansi Mat kapena bulangeti kuti musazime m'chiuno.
  5. Chitani zolimbitsa pansi zolimba: kama kapena zofewa Mat sizikwanira. Pochita masewera olimbitsa thupi, supine yotsika kumbuyo iyenera kukanikizidwa pansi.
  6. Musaiwale za kupuma panthawi yochita masewera olimbitsa thupi kuchokera ku zowawa zakumbuyo. Maphunziro ayenera kutsagana ndi mpweya wofanana, zolimbitsa thupi zilizonse zimatha kumapeto kwa 7 mpaka 10 kupuma.
  7. Ngati mukuchita masewera olimbitsa thupi, mukumva kusowa pansi kumbuyo kapena msana, machitidwewa ayenera kudumpha. Ngati mukuchita masewera olimbitsa thupi mukumva kupweteka kwambiri, pankhaniyi ndibwino kuti musayimitse kulimbitsa thupi kwanu.
  8. Simukuyenera kuchita masewera olimbitsa thupi kumunsi kwakanthawi mukakhala ndi pakati, mutavulala kapena mutadwala. Pankhaniyi, kufunsira kwa dokotala.
  9. Kumbukirani kuti ngati muli ndi matenda osachiritsika, zovuta zolimbitsa thupi m'chiuno ziyenera kusankhidwa payekhapayekha. Mwachitsanzo, pamene anasonyeza scoliosis ntchito kwa kuwongola msana, ndi osteochondrosis ndi chophukacho - ake anatambasula.
  10. Ngati kusapeza bwino m'dera lumbar kupitirira milungu ingapo, kukaonana ndi dokotala. Kuchepetsa kupweteka kwakumbuyo kungakhale chizindikiro cha matenda akulu. Mukangoyamba kumene kulandira chithandizo kumakhala kosavuta kupewa zinthu zomwe sizingasinthe.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Zolimbitsa thupi kuchokera kumunsi kwakumbuyo kwa msana: kutambasula

Tikukupatsirani zolimbitsa minofu ya m'chiuno, yomwe ili yoyenera kuthana ndi zopweteka popewa. Khalani pagawo lililonse masekondi 20-40, mutha kugwiritsa ntchito powerengetsera nthawi. Musaiwale kuchita masewera olimbitsa thupi mbali zonse ziwiri, kumanja ndi kumanzere. Ngati zolimbitsa thupi zilizonse zikukuvutitsani kapena kupweteka, zilekeni, zolimbitsa thupi siziyenera kubweretsa zokhumudwitsa.

1. Galu wotsika

Kuchokera pamalo pamanja ndi mawondo tengani matako mmbuyo ndi pamwamba, tambasulani manja anu, khosi ndi kubwerera mu mzere umodzi. Ingoganizirani kuti thupi lanu lidapanga phiri: yesetsani kukweza pamwamba ndikutsetsereka. Ndikotheka kusintha malowo ndi miyendo yokhotakhota pa mawondo ndikung'amba chidendene pansi.

Apa ndikugwiritsa ntchito chithunzi kuchokera pa tsamba la youtube: Allie Ulendo Wa Junkie

2. Kutsika pang'ono

Tengani lunge, bondo la mwendo umodzi pansi ndikutenga monga kale. Mwendo wachiwiri umapanga ngodya yolondola pakati pa ntchafu ndi zonyezimira. Kokerani manja anu mmwamba, mukumva kutambasula kokondweretsa msana. Gwirani malowa ndikupita ku nkhunda.

3. Nkhunda

Kuchokera pamalo pomwepo ponyani njiwa. Fupa lam'chiuno lakumanja, kuphimba chidendene chakumanzere. Ndikotheka kukulitsa malowo ngati mutakankhira mwendo wakumanzere pang'ono patsogolo. Kokani m'chiuno mwanu pansi. Ikani mikono yanu pamtunda kapena kutsitsa thupi pansi kapena pilo khalani bwino, moganizira kusinthasintha kwanu.

Pambuyo pazithunzi za nkhunda, bwererani kumalo otsika ndikubwereza zochitika ziwirizi mwendo wina. Mutha kugwiritsa ntchito midadada ya yoga kapena mabuku:

4. Sinthanitsani nyumbayo

Kuti tichite masewera olimbitsa thupi awa kumbuyo, khalani pansi, miyendo ili patsogolo pake. Pindani mwendo m'chiuno ndikusandutsa thupi mbali inayo. Kuchita masewera olimbitsa thupi sikuti kumangokulolani kutambasula minofu yakumbuyo ndi kutsikira kumbuyo komanso minofu yolimba.

5. Kupinda pansi

Kukhala pamalo omwewo, pang'onopang'ono kutsikira kumapazi. Simusowa kuti muchepetse kwathunthu, kungozungulira pang'ono kumbuyo kuti mugwire msana. Ndikofunika kutsitsa mutu kuthandizira kulikonse. Mutha kugwada pang'ono kapena kutambasula miyendo yanu molunjika - sankhani malo abwino.

6. Malo otsetsereka pamalo a Lotus

Zochita zina zothandiza kwambiri kuchokera kumunsi kwa kupweteka kwakumbuyo ndik kupinda mu malo a Lotus. Olowetsani miyendo yanu pansi ndikutsamira koyamba mbali imodzi, kupumira kwa masekondi 20-40, kenako mbali inayo. Yesetsani kuti thupi likhale losalala, mapewa ndi vutolo siziyenera kupita patsogolo.

7. Kukweza mwendo ndi zomangira (chopukutira)

Tsopano zolimbitsa thupi m'chiuno mu supine pansi. Gwiritsani ntchito lamba, mkanda kapena thaulo ndikudzikoka mwendo wowongoka. Munthawi yochita masewerawa kumbuyo kumakhalabe kovutikira pansi, kumbuyo kumbuyo sikupindika. Mwendo wina umakhala wowongoka ndikugona pansi. Ngati mukulephera kusunga mwendo ndikukanikiza pansi, mutha kugwada. Gwirani malowa kwakanthawi ndikupita ku phazi linalo.

8. Kukoka bondo kumimba

Mwachifaniziro, chitani masewera olimbitsa thupi kumbuyo. Mutagona kumbuyo kwanu, pindani mwendo umodzi ndikukokera bondo lanu pachifuwa. Mukamachita masewera olimbitsa thupiwa mutambasule bwino minofu ndikuchepetsa kupweteka.

9. Kwezani miyendo yopindika

Kuchita masewera olimbitsa thupi nthawi zambiri amagwiritsidwa ntchito kutambasula minofu ya matako, koma kutambasula minofu ya lumbar ndibwino. Kugona kumbuyo kwanu pindani mawondo anu ndi kuwatukula kuti ntchafu ndi thupi zipange ngodya yolondola. Gwirani manja pa ntchafu ya mwendo umodzi, ndipo phazi lake lina linagona pa bondo. Gwirani malowa. Onetsetsani kuti kumbuyo kumbuyo kunakanikizika molimba pansi.

10.Pose mwana wosangalala

Ntchito ina yabwino yopumulira kumunsi kumbuyo - izi ndi mwana wosangalala. Kwezani miyendo yanu mmwamba, ndikuwapinditsa pa mawondo, ndikugwira manja akunja kwa phazi. Khazikani mtima pansi ndikugwirizira izi. Mutha kuyendetsa pang'ono mbali ndi mbali.

11. Amatembenuza arc

Tsopano zolimbitsa thupi zakumunsi, zomwe ndizopindika msana. Kugona kumbuyo kwanu, tembenuzani manja anu ndikudutsa miyendo mbali imodzi. Thupi ngati arc. Pochita izi, sikofunika matalikidwe akulu, muyenera kumva pang'ono kutambalala kwa msana. Gwirani malowa masekondi 30-60 ndikutembenukira kwina.

12. Kupotola kumbuyo uku akunama

Ntchito ina yofunika kwambiri komanso yofunika kumunsi kwa msana, yomwe ingathandize kuthetsa ululu mu sacrum. Kugona kumbuyo kwake kumakulitsa pang'onopang'ono m'chiuno ndikusunthira mwendowo kumbali, ndikumuponyera m'chiuno mwendo wina. Kutsikira kumbuyo pansi, koma mapewa amakhalabe pansi.

13. Choyimira chagona pamimba pake ndi phazi

Zochita zina zosavuta kuzimva msana. Gona m'mimba mwako ndikusunthira mbali ya mwendo wopindika. Mwendo wina udakalipo, mapazi onse atapanikizika pansi.

14. Zithunzi za mwana

Pezani maondo anu ndi miyendo yanu pambali kapena mutseke pamodzi. Tulutsani mpweya, pang'onopang'ono pang'onopang'ono pakati pa ntchafu zanu ndikuyika mutu wanu pansi. Kupyolera muzochita zotsitsimutsa m'munsi msana mudzamva kupepuka mthupi lonse, makamaka kumbuyo. Uku ndi kupumula komwe mungakhalemo ngakhale kwa mphindi zochepa.

Muthanso kusintha mozungulira chimodzi, kenako mbali inayo, izi zithandizira kutambasula bwino minofu yolumikizira.

15. Kaimidwe kogona ndi mtsamiro

Gonaninso chagada ndipo muvale m'chiuno ndi mawondo pilo yaing'ono, imayima ikakhudza pansi. Khazikani mtima pansi kwa mphindi zochepa.

Zolimbitsa thupi kuchokera kumunsi kwakumbuyo kwaululu: kulimbitsa minofu

Chifukwa cha masewera olimbitsa thupiwa, mutha kukonza kuyenda kwa msana ndikuchotsa zovuta kudera lumbosacral. Kuphatikiza apo, mulimbitsa minofu yomwe idzagwiritsidwe ntchito popewa kupweteka kwa msana ndi msana. Chifukwa chake ngati nthawi zambiri mumakhala ndi nkhawa ndi msana, onetsetsani kuti mwazindikira zochitikazi. Chonde dziwani kuti sikulimbikitsidwa kuchita masewera olimbitsa thupi kuti mulimbikitse minofu munthawi yowonjezereka.

1. Mphaka

Mphaka ndi imodzi mwazinthu zofunikira kwambiri pa lumbar ndi msana mu General. Pa mpweya wozungulira kumbuyo, kanizani masambawo mokweza kwambiri ndikukoka pachifuwa. Pakukhala ndi mpweya wabwino m'chiuno cha lumbar, ndikulozera mutu ku mchira, ndikutsegula pachifuwa. Chitani mobwerezabwereza 15-20.

Apa ndikugwiritsa ntchito chithunzi kuchokera pa tsamba la youtube: Allie Ulendo Wa Junkie

2. Kukoka bondo kupita pachifuwa

Ataima onse anayi pa inhale, kukoka mwendo mmbuyo, exhale m'magulumagulu, kumangitsa pamphumi ndi bondo. Yesani phazi osakhudza pansi. Chitani maulendo 10-15 mbali iliyonse.

3. Kwezani manja ndi miyendo pamapazi onse anayi

Kukhazikika pamiyendo inayi, gwirani mwendo winawo ndikugwada lumbar. Mimba imakwera, minofu ya matako ndi miyendo ndiyothinana, khosi limasunthika. Khalani mmalo awa kwa masekondi 30, osasunthika.

4. Kukula kwa mulandu

Tsikani pamimba panu ndikukhala ozolowereka. Pindani zigongono ndi kuzifalitsa. Kwezani thupi mmwamba, ndikukweza chifuwa chanu pansi. Ganizirani pakukweza thupi, khosi sililowerera ndale. Gwiritsani malo apamwamba kwa masekondi 5-10 ndikubwerera poyambira. Pangani kubwereza khumi.

5. Kutuluka kwa thupi ndi manja kumbuyo kwa mutu

Zochita zofananira zolimbitsa lumbar, koma munjira iyi, mikono ili kumbuyo kwa mutu, zomwe zimawonjezera vutoli. Zochita ziwirizi m'chiuno ndi hyperextension, koma popanda kugwiritsa ntchito zida zowonjezera. Komanso pangani kubwereza khumi.

6. Wosambira

Kukhalabe wokhazikika pamimba pake, mosinthana kwezani manja ndi miyendo motsutsana. Kusuntha kwa manja ndi mapazi kuyenera kukhala kofanana kwambiri. Khalani m'malo kwa masekondi ochepa, yesetsani kuchita zolimbitsa thupi moyenera. Sikofunika kuti mawotchiwo aziwakweza manja ndi miyendo yake. Bwerezani zochitikazo mbali iliyonse maulendo 10.

Superman wa minofu yakumbuyo ndi m'chiuno

7. Bwato

Ikani manja anu kumbuyo ndi kuwagwirizanitsa ku nyumbayi. Nthawi yomweyo yang'anani mapewa apansi, chifuwa, kunyezimira komanso mawondo, ndikupanga thupi lalitali la bwatolo. Kuchita masewera olimbitsa thupi sikophweka, choncho choyamba yesetsani kukhalabe olimba kwa masekondi 10-15. Itha kuchita njira zochepa zochepa.

8. Kubwerera mmbuyo

Pamalo pomwe wagona pamimba pake, kokerani manja mmbuyo ndikugwira manja pamapazi. Ntchafu, mimba, chifuwa ndi chipumi zili pansi. Kokani mapewa kutali ndi makutu anu, musamakakamize khosi. Gwirani malowa masekondi 20.

Mutha kuchita nawonso mtundu wa zochitikazi, bodza lammbali:

9. Uta pose

Mukakhala pamalo okonzeka kwezani mwendo ndikukweza mawondo anu pansi. Gwirani bondo lamanja lomwelo kuchokera panja. The pazipita kukhotetsa m'chiuno mwake ndi chifuwa kuchokera pansi, kulemera kwa thupi pamimba. Ingoganizirani kuti miyendo ndi torso ndi thupi la uta, ndi manja - taut bowstring. Ntchitoyi yolimbitsa kumbuyo kumbuyo ndi yovuta kwambiri, motero imatha kukulitsa matalikidwe ake, komanso nthawi yothamanga (mutha kuyamba ndi masekondi 10).

10. Sphinx

Kuchokera pakugona pamimba panu, kwezani thupi kuti likhale patsogolo ndikukhotetsa m'chiuno ndi msana. Kokani khosi, mapewa otsika, khazikitsani khosi lanu ndikufuna pamwamba. Gwiritsani ntchito masekondi 20-30. Sphinx pose imathandizanso kukonza mawonekedwe.

Ngati simuli omasuka kuchita masewerawa kapena kuda nkhawa ndi zowawa, mutha kupanga pilo ina:

11. Cobra

Kugona pamimba, kwezani thupi, kupumula m'manja mwake ndikugwada m'chiuno ndi msana wa thoracic. Wongolani mikono yanu, kokerani khosi, moyang'ana pamwamba. Gwirani ku Cobra kwa masekondi 20-30. Mutha kukonza zida, motero zidzakhala zosavuta kukhalabe olimba. Ngati mukumva kuwawa kapena kupweteka, musachite izi.

12. Mlatho

Tengani supine, miyendo yokhotakhota. Kwezani m'chiuno, ndikutsitsa m'mimba ndi matako. Gwiritsani malo apamwamba kwa masekondi 5-10 ndikubwerera poyambira. Ntchitoyi siothandiza ma lumbar okha komanso kulimbitsa matako ndi atolankhani. Bwerezani mlatho nthawi 15-20.

13. Malo patebulo

Maonekedwe a tebulo ndi ntchito ina yabwino kumbuyo. Tengani malo patebulopo ndikusunga malowa kwa masekondi 20-30, kubwereza njira ziwiri. Chonde dziwani kuti m'chiuno, pamimba, pamapewa, pamutu pazikhala mzere umodzi. Ziphuphu ndi manja zimayang'ana thupi. Ntchitoyi imavumbulutsanso zolumikizira paphewa.

14. Lamba

Ntchito yolimbitsa thupi ndi thabwa. Tengani malo kukankhira UPS, thupi liyenera kupanga mzere umodzi wowongoka. Manja amaikidwa mosamalitsa pansi pa mapewa, m'mimba ndi matako omangika. Gwiritsani ntchitoyi kwa masekondi 20-30. Mutha kubwereza zochitikazo muma 2-3.

Lamba: momwe mungapangire mitundu 45

15. Pendani pazigongono

Kuchokera pa thabwa, tengani "bar" yotsika - mothandizidwa ndi mkono. Thupi limakhala ndi mzere wolunjika, matako amakwezedwa, kumbuyo kumakhalabe kowongoka popanda kupindika kapena kupindika. Gwiritsani ntchitoyi kwa masekondi 20-30. Muthanso kubwereza zochitikazo muma 2-3. Pambuyo popanga matabwa atsika poyang'ana mwana ndikupumula kwa mphindi 1-2.

Za chithunzi zikomo kachiwiri youtube-channel Allie Ulendo Wa Junkie.

Mavidiyo 7 kuchokera ku ululu wammbuyo mu Chirasha

Tikukupatsani vidiyo yosankhira anthu achi Russia, yomwe ingakuthandizeni kuti muchepetse kupweteka kwakumbuyo kunyumba kuti mulimbitse minofu yam'mbuyo, kuti muyambenso kuyenda msana. Maphunziro amatenga mphindi 7 mpaka 40, kuti aliyense atha kusankha kanema woyenera kuchokera kumunsi kwakumbuyo.

MITU YA NKHANI YA 14 kuchokera ku ululu wammbuyo

1. Lumbar-sacral msana (Mphindi 20)

2. Zolimbitsa thupi zakumunsi (7 mphindi)

3. Zowawa zapansi ndikulimbitsa (Mphindi 14)

4. Kukonzanso lumbosacral (Mphindi 17)

5. Kuchita masewera olimbitsa thupi kumbuyo kwenikweni kutengera yoga (Mphindi 40)

6. Nthawi yovuta kwambiri ya subacute (mphindi 12)

7. Zochita zolimbitsa thupi (10 min)

Kuphatikiza pa zolimbitsa thupi zomwe zingathandize kuchepetsa kupweteka kwakumbuyo ndi kulimbitsa thupi kwa Pilates. Ma pilate amathandizira kulimbitsa minofu yakumbuyo yomwe imathandizira msana, zomwe zingakuthandizeni kupewa mavuto am'mbuyo.

Onetsetsani kuti muwerenge:

 

Kumbuyo ndi m'chiuno

Siyani Mumakonda