Pane imwe nguva kana zvimwe takakurukura kukosha kwekufema panguva yekudzidziswa. Heano maitiro ari nyore kufema maitiro anogona kukubatsira iwe kusimudza mitoro inorema mune yakasimba zvakanyanya kuseta. The intra-abdominal pressure (PIA) yakaongororwa zvakanyanya uye yakaratidzwa Inoderedza zvinogona kukuvadza zvinomanikidza masimba paspinal discs panguva yekusimudza zvinorema.
Sayenzi yakataurawo izvozvo inowedzera lumbar kugadzikana nekubatsira nekuumbwa kwe "silinda yakasimba" kuburikidza nemasumbu emudumbu uye / kana nekudzikamisa masimba kuburikidza nefascial connections kune vertebral segments. Tichifunga izvi zvidzidzo zvichangoburwa, zvinoita sekunge kubvumirana kuri kuumba kuti basa rePIA ringangove rakanyanya. rubatsiro nekugadzikana.
Kufema uye bhanhire rinosimudza rine basa rinokosha
Sezvo isu tichifambira mberi nechiitiko chedu chekusimudza, zvinova zvakakosha kuti titarise zvakanyanya kune zvakadzama kuitira kuti tirambe tichifambira mberi zvakanaka sezvinobvira. Kunyange kufema kungave chinhu icho vanhu vazhinji vanowanzo funga nezvazvo, zvinonyatso kuita basa rakakosha mukuita maekisesaizi anorema nemazvo. .
Patinofema, tinosundira mweya mumapapu edu, tichidonhedza pasi padiaphragm inobatwa uye kugadzira kudzvanywa padumbu remudumbu, obliques, uye mhasuru dzekumusana. Iwe unongoda kufemesa okisijeni yakakwana kuti dumbu rako "ribude", kusvika padanho raunokwanisa kubatira abs yako uye kutsigira musimboti wako.
Kana iwe ukafema zvakawandisa, iwe unowanzo wedzera musana wako uye kuderedza kugona kwako kubata mhasuru dzako dzemudumbu, uchiguma uchivimba ne lumbar extensors. Paunenge uchishandisa a kusimudza bhandi (yakasimba zvekuti unokwanisa kusundira dumbu rako pabhanhire), urikupa dumbu rako nesimba rekunze rinokusunda. Uye ndiyo pfungwa yekuishandisa.
Iwe haupfeki bhandi kuti riratidzike kuti rinotonhorera, kana kuti rishande nesimba, rinoshanda chinangwa: nekuva nenzvimbo shoma yekufema nekuda kwekusundidzira bhandi pauri, kuwedzera nzira yekufema. ichawedzera intra-abdominal pressure zvakatonyanya, zvichibva zvaita lumbar kugadzikana uye kuwedzera kuchengeteka semugumisiro.