Ukuba sithanda ukulala ngecala lethu, nokuba rhoqo rhoqo ebusuku okanye ngamaxesha athile, kulungele ukuqwalasela ukuthenga umqamelo wokulala kwicala lethu. Le miqamelo ibekwe emilenzeni kwaye ingumthombo weenzuzo ezingaxatyiswanga kakhulu. Xa sele kuzanyiwe, akusekho kubuya ngamva.
Imarike igcwele imiqamelo, ukusuka kwiintsana ukuya kubantu abadala kunye nemiqamelo ethile kwizigulo kunye neengxaki zempilo. Kodwa namhlanje siza kujongana nesihloko esithi kancinci kancinci siqatshelwe, kodwa siqhubeka singabonakali.
Imiqamelo yokulala ngecala lakho, into enkulu engaziwayo, kwaye ezele yinzuzo zombini kwixesha elifutshane lokulala okunzulu kunye nokuphumla, kunye nexesha elide, kwaye inokuthintela imivimbo ye-varicose kunye ne-sciatica.
Eyona ndawo yokulala ingcono...
Ukulala ngecala, kwaye ngakumbi kwicala lasekhohlo, kuthanda iinkqubo ze-lymphatic system, oko kukuthi, ingqondo yethu inokuphelisa iiprotheyini ezingaphezulu, iivithamini kunye namafutha, ngcono kwaye ngokukhawuleza. Kungenjalo, ukungasebenzi kakuhle kwe-lymphatic kwaye sinokuba neengxaki zemithambo-luvo, kunye nemultiple sclerosis.
Kwakhona, ukulala ngecala lakho kuphucula ukugaya, kuthintela ukuvaleka komthambo we-aorta, iphucula ukuhamba kwegazi, inciphisa uxinzelelo kunye neentlungu kumqolo (ingakumbi kumqolo osezantsi), iphelisa ukukrala okucasulayo okwabizwa ngokuba yi-obstructive apnea.
Ngokufanayo, ukuba silala ngecala lethu kwaye imilomo yethu ivaliwe, umoya ufikelela emiphungeni kunye nobushushu obufanelekileyo kunye nokufuma, ukuphepha loo mvakalelo yomlomo owomileyo enokubangela ukuphefumla kakubi, umqala okanye usulelo lwendlela yokuphefumla, kunye nokunye okunjalo.
Kukho izifundo ezixhasa le proture kwabasetyhini abakhulelweyo ukukhuthaza usana oluseleyo kunye nokuphelisa isitshisa. Esi sikhundla sisinceda siphumle ngakumbi nangcono, okuguqulela ekuvukeni kwimeko efanelekileyo kunye namandla, ekubeni ukuphazamiseka kokulala kubangela ukucaphuka, intlungu, isimo sengqondo esibi, ukudandatheka, ukulahleka kwememori, ukuphelelwa amandla, ubuthathaka bomzimba, njl.
Kutheni kubalulekile ukusebenzisa umqamelo ukuze ulale ngecala lakho?
Ukulala ngecala lakho, ngaphandle kwenkxaso phakathi kwemilenze yakho, kudala uxinzelelo kumqolo wakho ophantsi, umlenze, kunye nomlenze ophezulu. Ngokusebenzisa le nkxaso, intuthuzelo ibuyiselwa, ukuma komzimba kuphuculwe kwaye ubuthongo bukhululekile.
Ngokudala ulungelelwaniso oluchanekileyo lwe-anatomically, ukulala ngecala lakho kunye nomqamelo phakathi kwemilenze yakho yenye yezona zikhundla ezincedo kakhulu kulabo abahluphekayo kwi-lumbago, banokuqina kwemisipha, iingxaki zokujikeleza kunye ne-varicose veins, bahlupheke kwi-sciatica, intlungu edibeneyo, njl.
Esinye isitshixo kukuthintela umzimba ukuba ungashukumi kwaye ushukume uye phambili okanye ngasemva, kubangele ukuvuka ngequbuliso, ukujikeleza kwezinqe ezinokuphuka, uyawa ebhedini, intlungu, ukuqhekeka, kunye nokunye, ngakumbi kubantu abadala.
Siyazi ukuba ngamanye amaxesha kunokuba nzima ukulala ngento phakathi kwemilenze yakho, okanye, ukuba sishukuma kakhulu, loo mqamelo ulahlekile kwaye siziva sicinezelekile kwakhona. Kungenxa yoko le nto ezininzi iimpawu ziza kunye nohlobo lomtya wokulungelelanisa umqamelo emilenzeni yethu ukuze ingaphumi xa silele.
Kucetyiswa ukuba sisebenzise inkxaso kunye nesikhundla sethu ngasinye, umzekelo, ukuba silala sibheke phantsi, kufuneka sibeke umcamelo omncinci kwindawo yesisu ukulungelelanisa umqolo kwaye ungenzi uxinzelelo kuloo ndawo. Ukuba silala ngomqolo, kufuneka sibeke umqamelo kwindawo yedolo (i-popliteal hollow).
Izinto eziluncedo zokulala ufake umqamelo phakathi kwemilenze yakho
Le nto ethi "Ukuba ibingekho ntle, ibingayi kuthengiswa" ayisebenzi apha, kuba zingaphi izinto ezingalunganga, okanye ezibonakaliswe ukuba azisebenzi kwaye zisathengiswa kwiivenkile ezinkulu. Kodwa kule meko iyasinceda, into eyenzekayo kukuba ukusetyenziswa kwayo akubonakali, de kube siyazama.
Ukuphucula ukuhamba kwegazi
Ukungabi nawo wonke umqamelo phakathi kwemilenze yethu, sinokuvuka ngokuxubha, imilenze enqabileyo kunye nentlungu emzimbeni (ingakumbi ngasemva) ngenxa yokungahambi kakuhle. Ngokubeka le ncedisi, imilenze yethu iphumla phezu komhlaba kwaye imilenze inokuphakama okuncinci phakathi kwabo, okuvumela ukujikeleza kwegazi okufanelekileyo kuwo wonke umzimba.
Ukuphelisa uxinzelelo olusuka kumqolo ophantsi kwaye kunciphisa intlungu
Ukuba sisebenzisa le nto yokuncedisa, ukuphumla kwemisipha kuyanda kwaye uxinzelelo luyasuswa kwi-back back and hips, ukuthanda ukuphumla okungcono kunye nokuphelisa intlungu enokwenzeka.
Ngaphandle kwale nkxaso, i-femur kunye ne-hips inokujikeleza, ibangele ukuba ziwe phambili okanye ngasemva xa sizama ukuba kwindawo esecaleni.
Nceda abantu abaneziphene zokuphefumla
abo babandezelekileyo Ukulala ngokuphefumla, ukuphazamiseka okuphumlayo kunye nokunciphisa iindlela zomoya, ukunciphisa i-oksijini egazini kwaye kubangela ukuba ingqondo isebenze (i-reflex effect) ukuze isivuse kwaye ingatshoni. Ebudeni bobuthongo, iindlela zomoya zivuleleka kwakhona. Le nkqubo inokuphindaphindwa phakathi kwe-3 kunye ne-40 amaxesha ngeyure ngobusuku obunye.
Imiqamelo yokulala ngecala lakho, ngakumbi ezo zimilise okwe-L, zinceda ukufezekisa i-posture echanekileyo ngelixa ugcina ukuphefumla kwamanzi ngamaxesha onke.
Ikhuthaza ukuphumla
Ngokuphelisa uxinzelelo, iintlungu kunye nokubuyisela ukujikeleza kwegazi, okuseleyo kunzulu kwaye kuhlala ixesha elide, ukufikelela kwisigaba se-REM kwaye ukukwazi ukulala ubuncinane iiyure ze-6 ngaphandle kokuphazamiseka (ngaphandle kokuba kukho iziphazamiso ezingaphaya kwamandla ethu njengezinja ezikhonkothayo, ilori yenkunkuma, iisayireni zamapolisa, ubushushu, imvula okanye umoya, njl. njl.). Ukuphumla kakuhle kukhuthaza impilo entle ngokwasengqondweni nasemzimbeni, kukwasinceda ukuba sijongane nosuku ngalunye sinesimo sengqondo esingcono kunye namandla angakumbi ngokwasemzimbeni nangokwengqondo.
Ubekwa njani umqamelo phakathi kwemilenze?
Kukho iintlobo ezininzi zemiqamelo onokuthi uyibeke phakathi kwemilenze yakho. Kukho ezo zigqumayo ukusuka esinqeni ukuya emaqatheni, kwaye kukho ezo zifikelela emadolweni kwaye kukwakho naloo miqamelo evala indawo yesinqe kunye nefemur kuphela, kwaye eyona idumileyo yileyo imile okwe-L.
Ezi zokugqibela thina baqokelela ukusuka entloko ukuya ezinzwaneni kwaye basinceda silale kwindawo esecaleni kunye ne-fetal kamnandi, ngomqolo othe tye, waphumla ngasemva kunye nezinqe ezilungeleleneyo ngenxa yokuba umlenze uhleli phezu komqamelo ngaphandle kokuphazamisa umlenze ongezantsi, ukuthintela ukujikeleza okufanelekileyo.
Kukho iintlobo ezahlukeneyo zokuqina. Apha incasa yethu yobuqu kunye nezigulo zingena emva kokucetyiswa kwengcali, nokuba yiphysiotherapist okanye traumatologist, umzekelo. Silala emacaleni ethu ebhedini kwaye sibeke umcamelo phakathi kwemilenze yethu, silungise umtya kwaye sizifake ekuthandeni kwethu.