Intlungu yeentambo kunye nokulungelelaniswa kweentambo

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I-neck kunye ne-shoulder shoulder

Iintlungu zentlungu kunye nokulungelelaniswa kwamagxa ngokuqhelekileyo ziyahamba kunye.

Ngekhulu le-21 leminyaka, ininzi yethu isichitha ixesha elide kwikompyutha, okanye ngenye indlela esisebenza kwindawo ehleliyo, apho ukukhankanya kwezenzo kusebenza kwizakhiwo zethu ngendlela engaphantsi kobubele. Akukho kuphela ukuhlala ubeka uxinzelelo kumqolo wakho ophantsi, kodwa kunokuchaphazela yakho yangasemva, kwakhona.

Ungayisebenzisa njani ngokufanelekileyo nale nto? Ewe, ulwazi lunamandla.

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I-Kyphosis kunye nePhambili yeNtloko

I-Gravity iyinamandla enokukwazi ukuguqula. Ngokuqinisekileyo kuthiwa yi-kyphosis, le yithuba apho isifuba sakho siqala khona (okanye siyaqhubeka) ukucima, iingalo zakho kwi-roll joint joint, kunye neentloko zakho zangaphambili.

Yintoni eyona mbi, kuba intloko iyancitshiswa xa ujikelezo lwentlambo (ngenxa yokuba badibaniswe,) ukujonga kwakho kungasimiswa kwakhona. Emva koko, ukuba uqaphele oko wenzayo-oko kukuthi, ukubona ikhompyutheni yakho yekhompyutheni okanye ubukele indlela njengoko uqhuba, njl., Mhlawumbi uya kuthatha intloko yakho ukwenzela ukuba amehlo akho aphinde aphakanyiswe ngokugqithisa.

Ukuthabatha intloko yakho ngale ndlela kukulungisa abantu ngokukhawuleza abantu abaninzi ngaphandle kokuyiqonda. Ingxaki kukuba ukulungelelaniswa (kwentloko, intamo, amahlombe kunye nomzimba ophezulu) okubangela ukuba kungabikho okulinganayo okanye okufanelekileyo. Kunoko, mhlawumbi unamisa imisipha kunye neentamo zehlombe ngokungenasidingo kwaye ngokwenza njalo, ukuletha ingxaki entsha ebizwa ngokuba yi- post headure.

Idibeneyo: Imigca yemihlathi

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Qinisekisa kwaye ululaze iMiscle yakho Ephezulu

Ukomeleza nokwelula izihlunu ezisisiseko kumacala omabini omzimba wakho ophezulu: i-Pec encinci, rhomboids, i-latissimus dorsi, i-backstens muscle kunye ne-abs yakho engenakho inokuhamba ixesha elide ekuthintela ukuba lo mzimba uphumelele.

Isizathu kukuba izihlunu (ngokuqhelekileyo) zihlala zijikeleze amajoyina abo, kwaye zihlala zisebenza ngamabini abizwayo, ngokulandelanayo, ama-agonists, okanye abahamba phambili, kunye nabachasayo. Ama-agonists kunye nabaphikisanayo baqulunqwe ukuba basebenzisane kunye nokubonelela kunye nokuzinza kumalungu abo - kunye nakwimimandla. Indawo yezo zibini eziphikisanayo zihlala zijongana nomnye.

Kodwa xa esinye sezihlunu kwi-pair siqina, sinokukukhupha ngaphandle kokulungelelanisa, okwenza ube sisengozini kwiingxaki ezifana ne-kyphosis kunye ne-post headure. Iprogram efanelekileyo yokuzilolonga kwimizimba inokukunceda ukuba ubuyisele i-postural balance balance by developing both strengths and flexibility - ukuze umntu angaphaya okanye angaphaya kwamanye.

Kwiphepha, i-muscle encinci ye-pec igxininisa ukuxhamla kwegxalaba kuyo. Umnye wokuphela kwesi sihlunu sifaka kwinkqubo yebony ephuma kwiphepha lehlombe. Ukusuka apho, i-pec encinci i-muscle ihamba nge-diagonally, kunye namasebe angena kumnwe afana nomlo obunamathela kwiimbambo ezimbalwa ngaphambili. Xa inkontileka encinci ye-pec, ivelisa iziphelo (kwinkqubo yekarodi kunye neengcambu zomnwe omithathu njengemilo edibanisa kwiimbambo) komnye nomnye, kwaye oku kunceda ukukhusela umgca kumqolo. Kodwa ukuxhatshazwa kwemisipha eninzi kule msizi kunokubangela ukuba umxhelo wegxina uphelele phantsi kwaye, kunye negalelo kwisifuba esomekile kunye ne-kyphosis.

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Ngaba Ukhompyutha?

Umzekelo osisigxina solu, ngokuqinisekileyo, yindawo yekhompysi ye-computer (ebizwa ngokuba yi-postural kyphosis.) Kulolu hlobo lwesimo esingaqhelekanga - kodwa ukuhlala kwithuba eliqhelekileyo, i-pecs ephezulu kakhulu phambi kwegxalawisela phantsi kwaye njengoko kuchaziwe ngasentla. Oku kulandelelanisa, kunye / okanye ukunciphisa imisipha yakho yangasentla, kwaye ubangele ukuba balahlekelwe iphimbo labo. Xa kwenzeka oko, unokulahlekelwa inkxaso ethile yesikhundla sakho kunye / okanye ukuphuhlisa okanye ukwandisa ukujikeleza kumqolo wakho ophezulu.

Nazi iindlela ezimbalwa zokuqalisa ukuba uqalise ukuguqulwa kwamalungu omzimba ophezulu:

• Pec Stretch.
• I-Retraction ye-Cervical - I-Exercise Exercise yokuPhuma kweNtloko