Kana isu tichida kurara parutivi rwedu, ingave nguva nenguva manheru ega ega kana pane neapo, zviri nyore kufunga kutenga piro yekurara parutivi rwedu. Aya mapillow anoiswa pamakumbo uye anounza zvikomborero zvisingakosheswi. Kana wamboedza, hapana kudzokera shure.
Musika wacho uzere nemapiro, kubva kuvacheche kusvika kune vakwegura uye kunyange mapiro chaiwo ezvirwere uye matambudziko ehutano. Asi nhasi tichabata nenyaya iri kuzivikanwa zvishoma nezvishoma, asi inoramba isingaoneki.
Mapiro ekurara parutivi rwako, chikuru chisingazivikanwi, uye icho chizere nezvikomborero zvose munguva pfupi yekurara kwakadzika uye kuzorora, uye munguva refu, uye inogona kunyange kudzivirira varicose veins uye sciatica.
Nzvimbo yekurara yakanaka ndeye...
Kurara padivi, uye zvakanyanya kudivi rekuruboshwe, kunofarira maitiro eiyo lymphatic system, ndiko kuti, uropi hwedu hunogona kubvisa yakawandisa mapuroteni, mavhitamini nemafuta zviri nani uye nekukurumidza. Zvikasadaro, lymphatic kusashanda zvakanaka uye tinogona kutambura neurological kusagadzikana, uye kunyange multiple sclerosis.
Zvakare, kurara parutivi rwako kunovandudza kugaya, inodzivirira kuvharika kwetsinga yeaorta, inovandudza kuyerera kweropa, inoderedza kudzvinyirirwa uye marwadzo kumashure (kunyanya muzasi), inobvisa kushungurudza kushungurudza kunonziwo obstructive apnea.
Saizvozvowo, kana tikarara nedivi uye nemiromo yedu yakavharwa, mhepo inosvika kumapapu ine tembiricha yakakodzera uye hunyoro, ichinzvenga kunzwa ikoko kwemuromo wakaoma kunogona kutungamirira kukufema kwakaipa, pahuro kana kuti chirwere chekufema, nezvimwe zvakadaro.
Pane zvidzidzo zvinotsigira kukura uku muvakadzi vane pamuviri kukurudzira kusara kwe "fetus" uye kubvisa chirungurira. Ichi chimiro chinotibatsira kuti tizorore zvakanyanya uye zviri nani, izvo zvinoshandura mukumuka mune zvakanaka uye nesimba, sezvo kukanganisa kwekurara kunokonzera kutsamwa, kurwadziwa, mafungiro akaipa, kuora mwoyo, kurasikirwa kwekuyeuka, kuneta, kushaya simba kwekudzivirira muviri, nezvimwewo.
Sei zvakakosha kushandisa piro kurara nedivi rako?
Kurara nedivi, pasina tsigiro pakati pemakumbo ako, kunogadzira kushushikana mumusana wako wezasi, chiuno, uye gumbo repamusoro. Nokushandisa rubatsiro urwu, nyaradzo inodzorerwa, kumira kwemuviri kunovandudzwa uye kurara kunowedzera kusununguka.
Nekugadzira iyo anatomically kurongeka kwakaringana, kurara parutivi rwako nepiro pakati pemakumbo ako ndeimwe yenzvimbo dzinobatsira kune avo vanotambura ne lumbago, vane mhasuru kuoma, matambudziko ekutenderera uye varicose tsinga, vanotambura sciatica, marwadzo akabatana, nezvimwe.
Imwe kiyi ndeyekudzivirira muviri kufamba uye kuzununguka kumberi kana kumashure, zvichikonzera kumuka kamwe kamwe, kutenderera kwehudyu kunogona kutyoka, inodonha kubva pamubhedha, kurwadziwa, kuputika, nezvimwe zvakadaro, kunyanya kune vanhu vakwegura.
Tinoziva kuti dzimwe nguva zvinogona kunge zvisina kugadzikana kurara nechimwe chinhu pakati pemakumbo ako, kana, kana tikafamba zvakanyanya, mutsago iwoyo unorasika uye tinonzwa kumanikidzwa zvakare. Ichi ndicho chikonzero mhando dzakawanda dzinouya nemhando yetambo kugadzirisa piro kumakumbo edu kuitira kuti irege kupukunyuka patinenge takarara.
Zvinokurudzirwa kushandisa chitsigiro nechimwe nechimwe chezvinzvimbo zvedu, semuenzaniso, kana tikarara takatsikitsira, tinofanira kuisa mutsago wakaonda munzvimbo yedumbu kuti tigadzirise musana uye kusagadzira kumanikidza munzvimbo iyoyo. Kana tikarara nemanhede, tinofanira kuisa piro munzvimbo yemabvi (popliteal hollow).
Zvakanakira kurara uine piro pakati pemakumbo
Kuti "Dai zvisina kunaka, hazvaizotengeswa" hazvishande pano, nekuti zvingani zvinhu zviripo izvo zvisina kunaka, kana zvakaratidzwa kuti hazvishande uye zvichiri kutengeswa muzvitoro zvikuru. Asi munyaya iyi inobatsira isu, chinoitika ndechokuti kushandiswa kwayo kuchiri kusingaoneki, kusvikira taedza.
Inovandudza kuyerera kweropa
Kusave nekusara kwepiro pakati pemakumbo edu, tinogona kumuka nekutinhira, makumbo nemakumbo uye kurwadziwa mumuviri (kunyanya kumashure) nekuda kwekusagadzikana kwemaitiro. Nekuisa chishongedzo ichi, makumbo edu anozorora pamusoro pepamusoro uye makumbo ane zvishoma zvishoma pakati pavo, izvo zvinobvumira kutenderera kweropa kwakakodzera mumuviri wose.
Inobvisa kudzvinyirirwa kubva pasi pasi uye kuderedza marwadzo
Kana tikashandisa chishongedzo ichi, kuzorora kwemhasuru kunowedzera uye kudzvanywa kunobviswa muzasi kumashure uye muhudyu, tichifarira kuzorora kuri nani uye kubvisa marwadzo angangoita.
Pasina rubatsiro urwu, femur uye mahudyu zvinogona kutenderera, zvichiita kuti vadonhe mberi kana kumashure patinoedza kuva panzvimbo ye lateral.
Batsira vanhu vane hurema hwekufema
avo vanotambura Kurara kufema, chirwere chinozorodza uye chinoderedza mhepo, kuderedza okisijeni muropa uye zvichiita kuti uropi hushande (reflex effect) kutimutsa uye tisanyura. Pakurova hope, nzira dzemhepo dzinovhurika zvakare. Izvi zvinogona kudzokororwa pakati pe3 kusvika 40 nguva paawa muusiku humwe.
Mapiro ekurara padivi pako, kunyanya ayo akaita L-akaita, anobatsira kuwana chimiro chakakodzera uchichengeta kufema kwemvura nguva dzese.
Inosimudzira kuzorora
Nekubvisa kushushikana, kurwadziwa uye kudzoreredza kutenderera kweropa, mamwe akadzika uye anogara kwenguva refu, achisvika pachikamu cheREM uye kukwanisa kurara kwemaawa matanhatu pasina kukanganisa (kunze kwekunge paine zvinovhiringa zvatisingakwanisi kuita sembwa dzinohukura, rori remarara, masairini emapurisa, kupisa, mvura kana mhepo, nezvimwewo). Kuva nekuzorora kwakanaka kunosimudzira hutano hwakanaka hwepfungwa nemuviri, kunotibatsirawo kutarisana nezuva rega rega nemafungiro ari nani uye simba rakawanda remuviri nepfungwa.
Ko piro inoiswa sei pakati pemakumbo?
Kune akawanda emhando yemapiro ekuisa pakati pemakumbo ako. Kune anovhara kubva muhudyu kusvika kuzviziso zvemakumbo, uye kune anosvika mumabvi uye kunewo mapiro anongovhara chikamu chechiuno nefemu, uye ane mukurumbira ndeaya akaita L-shape.
Ava vokupedzisira isu vanounganidza kubva kumusoro kusvika kutsoka uye kutibatsira kurara mu lateral uye fetal chinzvimbo zvakanaka, nemusana wakarurama, wakazorora shure uye kuenzanisa mahudyu nekuda kwekuti gumbo rinogara pamutsago pasina kukanganisa gumbo rezasi, kudzivirira kutenderera kwakakodzera.
Kune marudzi akasiyana ekuoma. Pano kuravira kwedu pachedu uye zvirwere zvinouya mushure mekurudziro yenyanzvi, ingave physiotherapist kana traumatologist, semuenzaniso. Isu tinorara nemativi edu pamubhedha uye tinoisa piro pakati pemakumbo edu, gadzirisa bhanhire uye tozvipinza kune zvatinoda.