Iintlungu ezibuhlungu ezingezantsi azikwazi ukulawula ubomi bakho
Amathuba ukuba ungomnye wabafundi abangama-80% abaye babhekana nentlungu engaphantsi kwexesha ubuncinane kwixesha lobomi bakho. Ingaba kuluhlungu kwaye luhlala luhlungu, lubuhlungu kwaye lubuhlungu, okanye ubuhlungu bubuhlungu, ubuhlungu bentliziyo abufanelekanga. Ukuzinza okuphantsi kunceda ukukhusela kwiintlungu ezisezantsi kunye nokuzinza umgudu kunceda ukukhusela ekukhuselweni kwe-lumbar. Nangona ubuhlungu bentlungu buya kuhamba, isalathisi sobuhlungu kubalulekile kwingqondo yakho ekufuneka uyihlawule.
Ukunyamezela umzimba wakho ngeentlungu akusoloko kulungile; endaweni yoko, vumela umzimba wakho ixesha elifunekayo lokuphumla nokubuyisela.
Okungakumbi Ngeentlungu Ezibuyile
Intlungu ebuyela emva ivela kwizinto ezininzi ezibandakanya i-sprains kunye noxinzelelo, ukuchithwa kwe-disc, i-discs, i-sciatica, i-radiculopathy, i-spondylolisthesis, i-spinal stenosis, ukulimala okubuhlungu kunye neenkohlakalo zesigxina. Uninzi lwentlungu ephindaphindiweyo luhlala ludlulileyo iintsuku ezimbalwa kwiiveki ezimbalwa. Uninzi luvame ukuphumela ekuphazamisekeni kwintlambo, imisipha, iidiski, okanye iimbilini, ngokuqhelekileyo kubangela ubuhlungu obufutshane obufutshane. Kubantu abafumana ubuhlungu obukhulu beentlungu, malunga ne-20% bavelisa ubuhlungu obungapheliyo obubuhlungu obuqhubekayo ngaphezu konyaka.
Intlungu ebuyela emva ingaba yinkimbinkimbi kwaye ihlaziyeke, apho ukusetyenziswa komzimba omnye kunokuphucula iimpawu zomntu omnye ngelixa kunzima kakhulu iimpawu zomntu olandelayo. Ukungabikho kokuhamba kunye nokuzinza kumqolo ophantsi kukungalingani okuqhelekileyo kubangela intlungu.
Ubhaliso ngqo luhluka phakathi kwabantu. Abanye abantu bafuna ukwandisa ukuhamba xa abanye befuna ukwandisa ukuzinza ukufikelela kwimpilo ephilileyo. Oku kuzinzile / ukuhamba ibhalansi kunokutshintsha ukusuka kwindlela osebenza ngayo okanye ukuba ungakanani ubudala. Umqolo wakho unesakhiwo esiyinkimbinkimbi kwaye esahlukileyo kunamalungu onke emzimbeni wakho.
Umqolo wakho ngokuyinqobo ikholomu eguquguqukayo kunye nezixhasano ezixakekileyo kunye nezigulane. Ukuba awugcini uzinzo olufanelekileyo emlanjeni wakho, unokulimaza umva wakho kwinto elula njengokugoba phantsi ukuze uthathe ipeni okanye udibanise.
Sonke sivile malunga nokubaluleka kokuqinisa ingundoqo yakho, equka izihlunu, amathambo kunye namalungu axhamla umzimba wakho ophezulu nangaphantsi. Imisipha emininzi emhlane wakho, isisu, amahlangothi, i-pelvis, kunye neenqabana zenza ingundoqo yakho. Isiseko esomeleleyo, esizinzileyo, esinokuguquguquka sinokukunceda ukugoba, ukujikeleza, ukuma ngokuchanekileyo, kunye nokuhamba ngokukhululeka nokusebenza kakuhle.
Uphando lubonisa ukuba ukuqeqeshwa okulula okuqinisa imisipha ezinzileyo ye-back back inokuqinisa nokuphucula ukukhubazeka okusebenzayo kwizigulane ezininzi ezingapheliyo. Imisipha ezinzileyo ezizinzileyo ziquka i-abdominis, i-lumbar multifudi, kunye ne-internal obliques. Ezi zihlunu kufuneka zenze isivumelwano kunye nokubonelela ngokuzinzileyo umgudu ukuze ukhusele intlungu ephantsi.
ImiSebenzi
Nazi iindlela ezilula ezi-3 ongazenzayo ukulungisa ubuhlungu bakho obubuyisela emuva. Ziye zenzelwe ukuphucula ukunyamezela nokuzinza kwemisipha yakho ephantsi emva kokunciphisa umlanjana kunye nezihlunu ezinzima kwi-torso yakho.
Injongo oyifunayo kukukunceda ugcine ukuzinza komthunzi ngexesha uqhuba imisebenzi eyahlukeneyo. Ekubeni ezi zifundo zijoliswe ekuphuculeni iipatheni zeemoto ezijikeleze umgudu ukunceda ngazo zonke iintlobo zemisebenzi, qiniseka ukuba uphefumle kwaye uphume ngokuqhubekayo ukukuncedisa ukuba ugcine usebenze kuzo zonke izibilini zakho kunye nokuzinza kwemigudu kwiimeko ezahlukeneyo. Ukuba ufumana nayiphi na intlungu ngexesha lovavanyo, kha wuleza. Ingcamango yokuba "akukho ntlungu ayikho inzuzo" ayiyiyo inyaniso yentlungu.
I-Cat-Camel
Ukuqala kokusebenza ngumkhwa wenkampani. Yenzelwa ezandleni zakho nasemadolweni, ngoko qiniseka ukubeka izandla kunye namadolo kwindawo ekhululekile.
Gxininisa ngokukhawuleza ukuchukumisa kunye nokwandisa umlenze wakho kwisisombululo esicothayo nesigxina kunokuba ugxothe ekupheleni kweemigangatho. Nciphisa ngokukhawuleza umlenze wakho uphezulu uphakamise phezulu, uguqule intamo yakho phambili emgangathweni njengoko ujikeleze umlenze wakho konke okunokwenzeka. Emva kokuba ufikelele kumgama wokugqibela, tshintsha iikhombandlela uze wandise umlenze wakho ngokuwucima phantsi, uwandise intanyeni yakho kuze kube sepilini njengoko ugqithisa umva wakho ngokukhululekile. Phinda kwakhona umjikelezo wenkamela yekamela ngokukhawuleza kwaye ngokukhawuleza, amaxesha amahlanu ukuya kwezibhozo. Kufuneka kuncedise ukunciphisa ukunganyangeki nokuxubana emgodini.
Quadruped
Ukusetyenziswa kwesibili kuthiwa yi-quadruped. Le nto yenziwa kwakhona ezandleni nasemadolweni. Nangona uhlale ungathathi hlangothi, ngokukhawuleza uphakamise ingalo yakho nomlenze kude kube yilapho ubonwe ngokupheleleyo, ngokuthe ngcipheko uze uphinde uphinde. Isundu sakho kufanele sihlale phantsi. Kulucelomngeni ukulinganisela ngakwesandla sakho esicaleni kunye namadolo atyalwe ngephantsi ngelixa uphepha yonke indlela ehambelayo yokunyuka kwi-middlesection yakho kunye nomgudu. Qala ngokuphindaphinda kwama-5 kuya kwe-8 kwicala ngalinye uze utshintshe. Sebenzela ukuphindaphinda ngaphezulu kwexesha.
Iplank kunye neBrad Bridge
Umsebenzi wesithathu yiplank kunye nebhuloho ecaleni. Ibhuloho ecaleni iqeqesha imisipha yesikhokelo esiluncedo kakhulu ukuzinzisa umva ophantsi. Kwiplank, qalisa ngokulala phantsi phantsi, ulungelelanise iinzwane zakho ngaphantsi, kwaye ubeke izibonda zakho ngqo phantsi kwamagxa akho. Ukukhupha iinqwelo zakho ngelixa ugcina intamo engathathi hlangothi kunye nomgudu, usebenze imisipha yakho ukuze uhlale uzinzile. Qala ngokubamba iplanki ngemizuzwana embalwa uze usebenze indlela yakho ukuze usebenze ixesha elide. Kuya kwibhuloho ecaleni, qalisa ngokulala kwicala lakho kwaye ubeke i-elbow yakho phantsi ungaphantsi kweepahla lakho. Beka umlenze wakho ophezulu phezulu phambi komlenze wakho osezantsi, ubeke iinyawo phezulu kwesithende. Gxotha phantsi phantsi ngotya lokutsalwa kwakho, kunye necala leenyawo zakho ezantsi, ngelixa uqhubela umlenze ongezantsi, ucacisa i-midsection yakho, kwaye ugcine umqolo omde. Umqolo wakho kufuneka udibanise ngqo phantsi kwegxala lakho xa uhlala kwibhulorho. Gcina imizuzu engama-1 okanye emi-2 uze uphumule uze utshintshe amacala. Sebenza kuze kube ixesha elide ukuba unokunyamezela. Inguqu eguqulwayo yohlobo oluthile lokuzilolonga ukuqhubela emadolweni endaweni yeenyawo zakho, zonke ngexesha ugcina intamo engathathi hlangothi kunye nomgudu.
Iingcamango Zokugqibela
Ukuba ufumana nayiphi na intlungu yentlungu ephantsi, qi niseka ukuba uthethe ugqirha wakho njengoko unokuthi uhlawule kwiimeko zempilo. Ukongeza, funa uncedo lomphengululi ophethe ilayisenisi okanye uqeqesho lwezakhono ezibuyiselwayo ekubuyiseni kwintlungu yakho. Into ebalulekileyo ongayenza ukuphulaphula umzimba wakho ngamaxesha onke. Ukuba ubuchopho bakho bubathumela iimpawu zentlungu, bawabele, bayeke oko uyenzayo, kwaye uphumle. Ukwenza umgangatho ophantsi wokuzinzileyo kwimihla ngemihla kunceda gqitha ukugcina impilo enempilo. Yiba nesigulane ngelixa ufumana ukudibanisa okufanelekileyo kokuhamba / ukuzinza-ukulinganisela ukuzivocavoca. Emva kokungena kwi-grooves ye-frequency-frequency routine kwaye uyilandele yonke imihla, uya kuziva izibonelelo!
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