Sezvo zita racho rinoreva, kuparara kwakadzika shure kwekudzoka kunopera kana kubviswa kwemazuva anoyevedza munzvimbo yako. Kana uine rudzi urwu rwekutsvaga, unogona kuona kuti kumira kwenguva yakareba kwenguva yakaoma.
Iwe unogonawo kuwana kuti kupfigira kwako kwakadzika shure kunokanganisa musoro wako nemutsipa mberi-izvi zvinogona kukonzera dambudziko munzvimbo idzodzo, pamwe nepamusoro nepamusoro nepamapfudzi.
Izvo zvakaderera zvishoma nezvishoma uye dzimwe mhando dzezvinetso zvekugadzirisa (somuenzaniso, kunyanya lumbar lordosis uye swayback) kazhinji zvinokonzerwa nekusaenzana kwemasumbu.
Kushungurudzika kwakawanda mune mamwe masimba anodzora chinzvimbo chekufamba uye chekufamba kwemapapiro, uye kunyanya kutambanudza uye / kana kushaya simba kune vamwe kunogadzira chimiro chisingaperi chisinganzwisisiki chinokonzera pasi pemapapiro mberi, uye kumusoro (kumapfupa mapfupa) kumashure.
Izvi zvinyorwa zvinotapudza, zvekare, zvinoderedza chimiro chesheetitic inowanikwa mukati mako. Izvi, nokuti, kutaura zvechimiro, musana wechipfuva wakabatanidzwa pakati pemapfupa maviri echiuno mushure, saka kana mapepa achifamba, mutsara unoitevera. Muchiitiko chepurasitiki chisingabatsiri shure, mapepa acho anonamatira kumashure, uye musana wechipfuva, unoendeswa pamwe chete nokuda kwekutasva, unodzorerwa zvakare. Izvi zvinoshandura pakuderera kwehuwandu hwekufamba kwenguva iwe, kureva, iwe une madzishe maduku uye zvakanyanyisa kuperera munzvimbo iyoyo.
Zvinogoneka kuona gorofa rakadzika pasi kumakumbo neziso rakashama. Izvi zvakanakisisa zvakaitwa kuburikidza nokutarisa pamuviri kubva kumativi ekuona. Chaizvoizvo, rinoratidzika semutsetse wakarurama kune nzvimbo yakadzika kumashure. Kana munhu wauri kutarisa asina kunyatsogadzikana shure, iwe ungangodaro unocherechedza mutsindo unoenda mberi kwemuviri.
Nenzira, iyo yakatarwa isheotic curve chikamu chekuzvarwa kwepasina; inokubatsira kuti uenzanise muviri wako sezvaunosangana nezvido zvemuviri zvezvinhu zvako zvezuva nezuva.
Muscle Mafambi Anouya Nokuderera Kwezasi
Misungo yeHamstring inosangana nechepasi pemapapiro. Kusungirirwa kunofungidzirwa kuva huputi kuwedzera kwemisumbu-basa ravo nderekutora chidya chako shure kwako, uye pakuita izvozvo, tsira kutambanudza mberi kwechiuno.
Muchiitiko chepurasitiki chisingabatsiri shure, pasi pebhanhire rinounzwa kumucheto kwehudyu rinoita kuti kuwedzerwa kuwedzerwa mumusungo iwoyo. Iyo nguva isinganzwisisiki inopinza inobatsira kumhanya kwekunze kwepasi iyo inobatsira kugadziriswa kubva kune yakaderera pasi yakadzika shure.
Pamwe pamwe nemisidho yakasimba, ganda rakadzika pasi rinogonawo kutungamirira kumusimba wakadzika pasi, kutenderedzwa kana kutadza mushure mutsvuku, uye kutadza kwemafupa emakadriceps.
Kunyange zvazvo iwe wese, zvakakosha kuti musana wako uve nemimba yakasimba, inogona kuva yakawandisa uye isina kukwana kana iwe uine hutete hwakatsika shure. Kuvimba nehurombo hushoma kunogadziriswa haisi iyo nzira yakanakisisa yokusimbisa mimba. (Kuita mimba kudzivirira kusimbisa ndeye.)
Zvaunogona Kuita
Kutarisa zvakashata zvishoma kumisa shure, kushandiswa kwekudzivirira nekusimbisa kushandiswa kunoshandiswa.
Zvichida nzira yakanakisisa ndeyokushandisa maitiro ezvokuvhiya kuti udzore mararamiro ekusaenzana kwematumbo anochengetedza pasi rakadzika panzvimbo. Hamstring uye ab kutambanudza zvinokosha mune izvi.
Sangano reNational Health Service muUnited States rinokurudzira maitiro ekutevera ekusimbisa nheyo, zvigaro, shure, mutsi, uye mushure hwepfudzi remberi.
- Plank
- Kurutivi-gumbo rinotsigira
- Bofu rinotambanudza
- Vakagara mitsetse muimba yekurovedza kana kuvhenekera
- Kudzokorora zvinyorwa
Pamwe pose, kunyange zvakadaro, kushandisa zvinyoro zvishoma, zvakasimbiswa zvakasungirirwa mushure memaminitsi makumi matatu panguva imwechete (kuita kamwe kana kaviri zuva rega rega) ichava nzira yakanakisisa yekudzokorora kuenzanirana kwakakodzera nemakumbo ako muchengeti wepamusoro.
Sources:
Kisner, Carolyn, uye Colby, Lynn Allen. Kurapa Kurapa - Nheyo uye Nyanzvi. 4th. Philadelphia, Pa: FA Davis Company, 2002.
Kendall, Florence Peterson, McCreary, Elizabeth Kendall, uye Provance, Patricia Geise. Misungo Kuedza uye Kushanda Nechipfuva Nekutambudzika. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.
National Health Service. Kazhinji maitiro ekukanganisa nekugadzirisa. NHS kusarudza webpage. Last update: Jan 2016. https://www.nhs.uk/Livewell/Backpain/Pages/back-pain-and-common-posture-mistakes.aspx