Kutambudzika kwakadzoka shure hakufaniri kudzora hupenyu hwako
Mikana iwe uri mumwe wevanhu makumi mapfumbamwe nezana (80%) vevanhu vakuru avo vakambonzwa kurwadziwa kwekusuruvara kwepamusoro kamwechete muupenyu hwenyu. Kunyangwe kuve kusina kuora uye kunogara kuripo, kurwadziwa kwakapinza uye kupfura, kana kupisa marwadzo, kurwadziwa kwemuviri hakufaniri kuregererwa. Kudzoka kwakadzika shure kunobatsira kudzivirirwa pakurwadziwa kwakanyanya kwepashure uye kugadzikana kwepelinha kunobatsira kudzivirira pakakuvadzwa kwemakumbo. Kunyangwe kurwadziwa kwemuviri kunogona kupera pazviri, chiratidzo chekutambudzika chinonyanya kukosha kubva pauropi hwako kuti iwe unofanirwa kubhadhara.
Kunyanya muviri wako kuburikidza nemarwadzo hakusi pfungwa yakanaka; panzvimbo payo, tendera muviri wako nguva yakawanda-inoda yekuzorora nekudzoka.
Zvimwe Nezvekurwadziwa Kwakare
Dambudziko rekudzokera shure rinobva kune zvakasiyana-siyana zvinokonzera kusanganisira sprains uye matambudziko, disc disceneration, herniated kana ruptured discs, sciatica, radiculopathy, spondylolisthesis, spinal stenosis, kushungurudzika kwekukuvara, uye kusaputsika kwemakumbo. Kunyanya kurwadziwa shure kunowanzopfupika kwemazuva mashomanana kusvika kumavhiki mashoma. Ruzhinji kazhinji runoguma nekuvhiringidzwa kumusana, musimba, discs, kana mitsipa, kazhinji zvinokonzera kurwadziwa kwenguva pfupi. Pakati pevanhu vanoona kurwadziwa kunorwadza shure, vanenge 20% vanoita marwadzo asingagumi anoramba achisvika kwegore.
Kurwadziwa kwemukoko kunogona kuwedzera kuoma uye kugadzirisa, uko kumwe kurovedza muviri kunogona kuvandudza zviratidzo zvemunhu mumwe paunowedzera zviratidzo zvemunhu anotevera. Kushayiwa kwekufamba uye kugadzikana mumusana wekare ndeyekusawirirana kwakakonzera kuora.
Icho chairo chakasiyana chinosiyana pakati pevanhu. Vamwe vanhu vanoda kuwedzera kukufambira apo vamwe vanoda kuwedzera kugadzikana kuti vawane hutano hwakanaka. Uku kugadzikana / kufamba kwakaringana kunogona kuchinja kubva pane zvaunoita kana kuti iwe unorembera sei. Musana wako unhu hwakaoma kwazvo uye hwakasiyana pane humwe humwe huri mumuviri wako.
Musana wako unonyanya kushandiswa koromo ine yakaoma muscle uye ligament zvakatsigirwa. Kana iwe usingakwanisi kugadzikana zvakakwana pamucheto wako, iwe unogona kukuvadza musana wako kubva pane chimwe chinhu chakajeka sekukotama pasi kuti utore peni kana kunyanyisa.
Isu tose tainzwa pamusoro pekukosha kwekusimbisa nheyo yako, iyo inosanganisira musimba, mapfupa, uye majoini anonamatira kumusoro uye pasi. Misi mizhinji mushure mako, mimba, mapande, mapepa, uye mabheji zvinomutsa wako. Simba rakasimba, rakasimba, uye rakanyatsogadzirisa rinogona kukubatsira kukotama, kupinduka, kumira zvakananga, uye kufamba nekunaka nekugadzirisa.
Zvidzidzo zvinoratidza kuti maitiro akareruka anosimbisa kudzikadzika kwakadzika kwemisumbu yevashure kumashure kunogona kusimbisa nekuvandudza hutachiona hwehutano mune vakawanda vanorwara mushure mekutambudzika varwere. Mvura yakadzika inogadzikana yakadzikama inosanganisira mabhuku anonzi transdoms, lumbar multifudi, uye mukati mazviri. Idzo tsvina dzinofanira kubvumirana pamwechete kuti dziwane hutano hwakakwana hwemumumvuri kuitira kuti dzidzivirire kurwadziwa kwepamusoro.
The Exercises
Heano zvinhu zvitatu zvinoratidzira zvaunogona kuita kuti ugadzirise marwadzo ako ekudzokera shure. Izvo zvakagadzirirwa kuvandudza kutsungirira nekugadzikana kwezvinyorwa zvako zvishoma kumashure apo uchidzivirira musana wako uye zvinetso zvinotyisa mumoto wako.
Chinangwa chaunoda ndechekutikubatsire kuchengetedza gumbo rekumhara panguva yekuita mabasa akasiyana-siyana. Sezvo izvi zvidzidzo zvakagadzirirwa kuvandudza motokari dzomukati kumativi ose emusana kuti ubatsire nemhando dzose dzezviito, ita nechokwadi chekupema mukati nekubuda nguva dzose kuti ubatsire kuti uchengetedze nguva dzose mukati mako mimba dzako uye musikana wemumumvuri mumamiriro akasiyana-siyana. Kana uchinge uchinzwa marwadzo mukati mekuvhima, simira pakarepo. Izwi rokuti "hapana kurwadziwa hapana pfuma" harina chokwadi chekurwadziwa kwepashure.
Cat-Camel
Kutanga kwekutanga iko kati-ngamera. Izvi zvinoitwa pamaoko ako nemabvi, saka iva nechokwadi chekuisa mavoko ako nemabvi pane imwe nzvimbo iri kure.
Iva nehanya nekunyatsogadzirisa uye kutambanudza musana wako mukati mekufamba kwenguva pfupi uye nguva dzose panzvimbo yekudzinga kumagumo ekupedzisira. Ita zvishoma nezvishoma musana wako uchikwira uchienda kune denga, kusungira mutsipa wako kutungamira pasi apo iwe unotenderera musana wako wose sezvinogona kunyatsogona. Kana ukangosvika kumagumo akasiyana, shandura mazano uye uwedzere musana wako nekuchiwisira pasi kusvika pasi, uchiwedzera mutsipa wako kusvika padenga sezvo iwe uchizora musana wako sezvinonyatsogona. Dzorerai kate-kamera iri kufamba zvakanaka uye zvishoma nezvishoma, zvishanu kusvika kune masere. Inofanira kubatsira kuderedza kusagadzikana uye kupesana mumutsana.
Quadruped
Chiitiko chechipiri chinonzi quadruped. Izvi ndizvo zvakare zvakaitwa pamaoko ako nemabvi. Paunenge usingaiti zvematongerwe enyika, pamwe chete usimudze ruoko rwako nerutsoka rwakapesana kusvikira wakanyatsowedzera, ivo vanobva vadzika uye vanodzoka zvakare. Chanza chenyu chinofanira kuramba chakatarisa pasi. Izvo zvakaoma kuenzanisa nemaoko ako akasiyana nemabvi akasimwa pasi uye achidzivirira chero ruzha rwekufamba mukati mako uye musana. Tanga ne 5 kusvika ku8 kudzokorora kune rumwe rutivi uye shandura. Shanda kusvika kune dzimwezve kudzokorora kwenguva.
Plank uye Side Side
Basa rechitatu nderepandi uye bhiriji. Bhiriji rerutivi rinodzidzisa maziso emakumbo ehututi ayo anobatsira chaizvo kuti ugare wakadzika shure. Pamapuranga, tanga nokurara pasi nechiso pasi, kuvhara zvigunwe zvako pasi, uye kuisa zvikwereti zvako pasi pemafudzi ako. Shingairira kubva pamakumbo enyu muchichengetedza mutsigiri wechipfuva uye musana, kuita mishonga yako kuti urambe yakasimba. Tanga nekutora plandi kwemasekondi mashomanana uye shandisa nzira yako kuenda kwenguva yakareba kwenguva. Kudivi bhiriji, tanga nekurara padivi rako uye kuisa bote rako pasi pasi zvishoma pasi pefudzi rako. Isa gumbo rako repamusoro zvishoma pamberi pegumbo rako rezasi, ugoisa tsoka kune chitsitsinho kusvika kune zvigunwe. Shingairira kubva pasi nepamusoro pegorosi yako yakasimwa uye kurutivi rwetsoka dzako pasi, uchidzinga gumbo rezasi, kufambisa midsection yako, nekuchengetedza kwenguva refu. Muromo wako unofanirwa kutarisana zvakananga pasi pepabhesi rako paunenge uri pabhiriji. Gara kwemaminitsi masere kana maviri ipapo zorora uye shandura mahlangothi. Shanda kusvikira pane nguva yakareba kana iwe uchikwanisa kuzvitsungirira. Rimwe shanduro yakagadziridzwa yeimwe yekuvhima ndeyokukwanisa kusvika pamabvi ako panzvimbo yetsoka dzako, zvose zvese uchichengetedza mutsigiri wechipfuva uye musana.
Mifungo Yokupedzisira
Kana uri kutarisana nemhando ipi neipi yekurwadziwa kwakanyanya, ita kuti utaure nechiremba wako sezvo inogona kubva kune imwe chirwere chakakomba chechiremba. Mukuwedzera, tsvaka rubatsiro rwechiremba ane mvumo kana unyanzvi hwokugadzirisa unyanzvi uine ruzivo rwekudzikinura kubva kune marudzi ako ekurwadziwa shure. Chinhu chakakosha zvikuru chaungaita ndechokuteerera muviri wako nguva dzose. Kana uropi hwako huchitumira zvirwere zvinorwadza, teerera ivo, rega zvauri kuita, uye zorora. Kuita zvakaderera shure kudzikama maitiro zuva nezuva kunobatsira zvikuru mukuchengetedza utano hwakanaka. Iva nemoyo murefu apo iwe uchiwana kuenzanisa kwakakodzera kwekufamba / kugadzikana-kuenzanisa kwekuita kwako. Kana ukangopinda mu groove yechirwere chisina urombo uye woitevera zuva rega rega, uchanzwa zvakanakira!
> Sources:
> Dzoka Pain . US National Library of Medicine. Webhu. 30 Dec 2015.
> Migumisiro yeLumbar Stabilization uye Dynamic Lumbar Kusimbisa Maitiro Muvarwere vane Chronic Low Back Pain . Cho, Y, Choi K, Choi, Y, Kim D, Kim H, Kim J, Lee K, Mwedzi HUS National Library of Medicine, Feb 2013.
> Kuvandudza Kuderedza-Utano Hwakanaka kuburikidza Nokugadzirisa Kuita muviri . McGill SM. ACE Fitness, Feb 2003.
> Low Back Pain Fact Sheet . National Institute of Neurological Disorders and Stroke, 3 Nov 2015.
> Kusimbisa Core Yako: Nzira Dzakanaka uye Dzakaipa dzekuita Maharuko, Squats, uye Planks . Dadoly A. Harvard Health Publications, 29 June 2011.
> Migumisiro Yechipfuva Mumuviri Wechipfuva Kusimbisa Maitiro Okudzivirira Kufuridzira uye Lumbar Stability . Kim E, Lee HUS National Library yeMishonga, Jun 2013.