Ukuzivocavoca kwe-osteochondrosis yesilumko somlenze

Abantu abaninzi baninzi bafumana ubunzima kwindawo yesigxina, esinokubangelwa zizizathu ezahlukahlukeneyo, umzekelo, umsebenzi wokuhlala, ukunyuka ngokomzimba, ukunyameka kokuhamba ngexesha lokulala, njl njl. Kule meko kuya kunceda ukusetyenziswa ngokuchasene nentlungu ephantsi, enokuyenza ekhaya. Kubalulekile ukwazi ubuchule obuchanekileyo bokusebenza, ukwenzela ukuba ungagxininisi imeko yakho kwaye ufumane umphumo oyifunayo.

Ziziphi izenzo zokwenza kunye ne-osteochondrosis ye-lumbar spine?

Okokuqala, amagama ambalwa malunga neenzuzo zoqeqesho olunjalo. Zinceda ukuqinisa izihlunu , ukwandisa izikhalazo eziphambeneyo, ezikuvumela ukuba ususe amavolontiweyo, ukuphucula ukujikeleza kwegazi kunye nokunciphisa ukuxhatshazwa, ngoko zixhobo zonke jikelele ekulwa nezifo ezahlukahlukeneyo zangasemva.

Kukho imimiselo emininzi ekufuneka iqwalaselwe xa yenza umzimba ukuze ukhulule intlungu kwi-back back. Zonke iintshukumo maziqhutywe ngokucokisekileyo kwaye ngokukhawuleza. Kubaluleke kakhulu ukuphefumla, ngoko ukuphefumlelwa kwenziwa umzamo, kwaye kuphuma umoya - umzimba kufuneka ukhululeke. Kubalulekile ukuba usebenzise rhoqo kwaye uqale uqeqesho kufuneka lwenziwe yonke imihla, ngaphandle koko akuyi kuba niphumo. Umsebenzi ngamnye uqale uphinda ngokuphindaphindiweyo kwezihlandlo ezili-10, kwaye ke, ugxininise kwilizwe lakho, ukwandisa imali. Ukuba ngethuba lokungonwabi kwakungekho nto evuyisayo , ngoko kuyimfuneko ukumisa nokudibana nogqirha.

Ukuzivocavoca iintlungu:

1. Ukuphika . Thatha indawo engezantsi, kunye neengalo zakho. Bend imilenze kwii-angles ezilungileyo emadolweni. Umzimba kufuneka uhlale uhleli, kodwa imilenze ithathwa ngakwesobunxele, kuze kube sekunene, ngaloo ndlela wenze ukuguquka. Ekupheleni kweengongoma, ukulibaziseka kwemizuzwana embalwa. Kubalulekile, xa uguqulela umzimba, ukukhupha.
2. Ikati . Lo msebenzi ungenziwa nangona buhlungu obukhulu kumqolo osezantsi. Hlela kuzo zonke iine, ubeka izandla zakho phantsi kwamagxa akho. Ukukhupha, ukuguqula umva wakho kangangoko kunokwenzeka ukuze ube nomlo we-arc. Gcina imizuzwana emibini kule ndawo, kwaye ke, ugobe ngokukhawuleza. Ngexesha lokusebenzisa, izandla kunye neenyawo zimi.
3. Isiqingatha-bridge . Thatha indawo engezantsi, faka izandla zakho kunye nomzimba, uguqe ngamadolo. Khuphula i-pelvis phezulu ukwenzela ukuba umzimba wenze umgca ochanekileyo. Hlala kule ndawo ngokubanzi kunokwenzeka ngaphandle kokubamba umoya. Emva koko, kancinci kancinci i-pelvis.
4. Superman . Thatha indawo engezantsi kwisisu, ulula izandla zakho phambi kwakho. Ekuphumuleni, ngokukhawuleza ukuphakamisa imilenze kunye nomzimba ophezulu, ukugoba ngaphantsi. Vala indawo yesikhashana, kodwa ungagcini. Kancinci kancinci ukuya emhlabathini, phumla ixesha elide uze uphinde uphinde uhlawule amaxesha ambalwa.
5. I-Sphinx . Ukuzivocavoca umzimba kunye nentlungu ephantsi ye-back usetyenziswa kwi-yoga. Isikhundla sokuqala, njengasesikweni esingaphambili, kugxininiswa kuphela okumele kufakwe kwiimvelaphi, kwaye iinqongqelo mazibe zingqongqo phantsi kwamagxa. Ngethuba lokusetyenziswa, iinyawo kunye neentende zimele zimile. Isifuba se-pubic kufuneka sicinezelwe phantsi ukuze kwandiswe ukujikeleza kwegazi kwinqanaba elingaphantsi. Hlala kule ndawo iminyaka emithathu.
6. "Ukuthatha iipulo . " Yima ngokuthe ngqo ngezandla zakho phezulu. Ukukhupha ngesandla esinye, njengokungathi uzama ukunqumla i-apula. Bhonqa idolo lomlenze ochaseneyo uze ukhuphe umlenze. Ukunxilisa, zama ukuxhathisa imisipha yakho emva. Exhale kwaye ukhulule. Phinda ulandele enye kwenye.
7. Ukugxotha phambili . Yima iqonde, imilenze ivaliwe. Ehamba phambili, uhambisa izandla zakho phantsi. Akuyimfuneko ukuthembela ezandleni, kuba zikhuthaza kuphela ukongezwa kwe-back, ngoko qiniseka ukuba zidala umgca omnye ngomgca. Isisindo somzimba sigxile kwizithende kwaye sihlale kule ndawo, singalibali ngokuphefumula.