Intlungu emva yenye yeengxaki eziqhelekileyo ezifunyanwa ngabantu abadala. Njengoko olu hlobo lwentlungu lunokuba nalo ebomini bakho, kukho iindlela ezininzi zokuyilawula. Ukuzivocavoca okungundoqo kunye nokunciphisa umva kunceda ngokukodwa ekuthinteleni iintlungu kunye nokulawula.
Iintlungu zangasemva kubantu abadala
Intlungu yomqolo yingxaki eqhelekileyo. Iingcali zithi ama-80 ekhulwini abantu baya kuba neentlungu emva kwexesha elithile ebomini babo.
Ngokutsho kophando lukaNovemba 2014 olupapashwe kwiphephancwadi I-Neuromodulation: I-teknoloji kwi-Neural Interface, iintlungu ezisezantsi zingenzeka kubantu beminyaka yonke, ukusuka kubantwana ukuya kubantu abadala. Nangona kunjalo, yingxaki esiya kuthi sihlangabezane nayo njengoko sikhula.
Iintlungu ezisezantsi ziyakwazi ukuchaphazela iinkalo ezininzi zobomi. Ngenxa yokuba inokuhlala iiveki okanye iinyanga, intlungu emva ngokuqhelekileyo ichaphazela ukuhamba kunye nempilo yengqondo. Inokuchaphazela nokubanakho ukusebenza okanye ukuba nobomi bentlalontle. Eyona nto ilungileyo ngale mizobo ilula kukuba inokusebenzela nabani na ofuna isiqabu kwiintlungu ezisezantsi; Akunyanzelekanga ukuba ube mdala ukuze uzenze.
Iingenelo ezinkulu zokwenza imithambo engundoqo xa sibadala zezi:
- Ukuphucula ukuma kunye nokunciphisa intlungu emva. Nokuba uyasebenza okanye uhleli, izihlunu zakho eziphambili zinoxanduva lokukugcina uthe tye. Xa ezi zihlunu zibuthathaka, sithanda ukutyibilika, sibangela iintlungu zomqolo kunye nokungakhululeki. Ukuphucula amandla angundoqo ngokuzilolonga okungundoqo kuya kugcina umboko wakho ume nkqo kwaye utyibilike ubuncinci, ukhulula iintlungu zangasemva ekuhambeni kwexesha.
- Uncedo kwimisebenzi yemihla ngemihla. Izihlunu ezomeleleyo zesisu ziququzelela imisebenzi yemihla ngemihla uninzi lwethu oluyithatha lula, njengokunyuka nokuhla kwizinyuko, ukugoba ukubopha izihlangu zethu, kunye nokuphuma ebhedini kusasa. Ukuba uthanda ezemidlalo, amandla angundoqo aya kukunceda ujiwule iklabhu yegalufa, ubaleke i-5K kwaye uqubhe ngokulula ngakumbi.
- Ukuphucula ukulingana kunye nokulungelelanisa. Uninzi lwezihlunu ezingundoqo zesisu zisebenza ukusigcina sizinzile xa sihleli, simile, kwaye sihamba. Xa ezi zihlunu zomelele kwaye ziphilile, ziyakwazi ukwenza lo msebenzi obalulekileyo, osivumela ukuba sigcine ibhalansi kunye nokulungelelanisa ngaphandle kokucinga kakhulu.
Imithambo engundoqo yabantu abadala
Njengoko uneminyaka yobudala, imisipha yomqolo kunye nesisu emzimbeni wakho ingaba buthathaka. Oku kunokubangela okanye kubi nakakhulu iintlungu ezisezantsi.
Ngethamsanqa, oku kunokulungiswa ngokwandisa kunye nokomeleza le mimandla. Zombini i-Harvard Health Publishing kunye ne-Januwari 2016 yokupapashwa kwi-JAMA yangaphakathi yeMithi ithi ukuzivocavoca kunokunceda ukulawula nokukhusela iziqendu ezizayo zentlungu ephantsi. Iindlela ezilungileyo zokuzilolonga zijolise ngokubanzi kumqolo, iimpundu, kunye nezihlunu zesisu.
Nangona kunjalo, kufuneka kukhunjulwe ukuba intlungu ephantsi yomntu ngamnye yahlukile. Oku kuthetha ukuba i-back extensor exercises ecetyiswayo kubantu abadala abadala abane-arthritis ayinakufaneleka kubantu abadala abaneentlungu ezibuhlungu ezibangelwa yingxaki yomgogodla. Jonga ugqirha wakho okanye umnyangi womzimba ngaphambi kokuba uqale inkqubo entsha yokuzivocavoca.
Igriddle
Iiplanga zangaphambili zezinye zeendlela zokuzilolonga ezaziwa kakhulu ukomeleza umbindi wakho.
- Lala phantsi kwimethi ukuze iingalo zakho zibe phezu kwemethi kwaye iingqiniba zakho zibe phantsi kwamagxa akho. Imilenze kufuneka icinezelwe kunye ukuze umzimba wakho ube ngumgca othe tye.
- Phakamisa umzimba wakho ukuze iingalo neenyawo zakho zixhase ubunzima bakho.
- Bamba indawo ye-60 imizuzwana, phumla, kwaye uphinde kabini ukuya kathathu.
- Musa ukuvumela umqolo wakho ugobe okanye u-arch ngelixa usenza lo msebenzi, qiniseka ukuba izinqe zakho kunye nomva zihlala ngqo.
Unokwenza iiplanga ezigobileyo zedolo ukwenza utshintsho olulula kancinane kulo msebenzi.
Icala leplanga
Unokuzama kwakhona enye inguqu yeplanga, ebizwa ngokuba yiplanga yecala (ngamadolo athambileyo).
- Lala emethini ukuze ube kwicala elinye. Qinisekisa ukuba umphambili wakho osezantsi uphumle kwimethi. Ingalo yakho kufuneka ibe kwi-angle ye-90 ukuze ingqiniba yakho ibe ngaphantsi kwegxalaba lakho.
- Phumla umlenze wakho ophezulu kumlenze wakho ophantsi, ulungelelanise amadolo akho kunye nezinqe.
- Phakamisa umzimba wakho ngokolula isinqe sakho. Umzimba wakho wonke kufuneka uqine.
- Bamba indawo ye-30 ukuya kwi-60 imizuzwana.
- Jikela kwelinye icala kwaye uphinde. Icala ngalinye kufuneka lenziwe kabini ukuya kathathu.
Isikere
Isikere esixokayo sisebenza ngakumbi kuneplanga.
- Lala ngomqolo wakho ukuze umzimba wakho wenze umgca othe tye. Beka izandla zakho emacaleni esinqeni sakho.
- Yomibini imilenze ithe tye, phakamisa umlenze omnye phezulu. Njengoko uqala ukuthoba, ngaxeshanye uphakamise omnye umlenze. Imilenze yakho kufuneka ihambe ngaxeshanye, ukuze omnye umlenze uphakanyiswe ngelixa omnye uthotywa.
- Qhubeka nokutshintsha phakathi kwemilenze yasekhohlo nasekunene.
- Qinisekisa ukuba umqolo ongezantsi awusuki emhlabeni.
ehleli phantsi
- Hlala kwiFitball kwaye ubeke iinyawo zakho ngokuqinileyo emgangathweni phambi kwakho.
- Beka iingalo zakho esifubeni sakho kwaye uncike ngasemva kangangoko unako.
- Ngelixa udibanisa izihlunu zakho eziphambili, jikelisa i-torso yakho ngasekhohlo.
- Buyela kwindawo yokuqala kwaye ujike ngasekunene.
- Gqibezela iiseti ezintathu ze-15 reps nganye (okanye ezininzi kangangoko unako).
Ehleli Idolo Phakamisa
- Hlala kwi-mat okanye, ukuba kunzima, kwibhentshi.
- Ukuhamba kancinci kwaye ngenjongo, nyusa amadolo omabini ukuya esifubeni sakho de imilenze yakho ichukumise i-abs yakho.
- Buyela kwindawo yokuqala.
- Sebenza ukuya kuthi ga kwiiseti ezintathu zokuphindaphinda ezili-15.
Ukuguqa Umlenze Phakamisa
- Guqa ngamadolo, uqinisekise ukuba ubunzima bakho busasazwa ngokulinganayo kumanqaku omabini.
- Cofa umbilini wakho kwaye wandise umlenze wakho wasekunene ngasemva ukuze usuke kancinci emhlabeni.
- Ngelixa ugcina umlenze wakho uthe tye, wuphakamise phezulu kangangoko unakho ngaphandle kokugoba umqolo okanye uve iintlungu.
- Yehlisa umlenze wakho ubuyele kwindawo yokuqala.
- Phinda kwelinye icala. Yenza iiseti ezintathu zophindaphindo lwe-10.
Ibhulorho ezukileyo
- Qala ngokulala ngomqolo ngamadolo akho egobile kwaye iinyawo zakho zithe tyaba phantsi, ububanzi be-hip-width ngaphandle.
- Tyhila umqolo wakho osezantsi ukuya emgangathweni kwaye uthintele izihlunu zesisu sakho.
- Kwi-exhale, phakamisa isinqe sakho emhlabeni de zenze umgca wediagonal ukusuka emadolweni ukuya kwi-ribcage yakho.
- Musa ukwandisa isinqe sakho, njengoko oku kungonakalisa umqolo wakho ophantsi.
- Cinezela izithende zakho emhlabeni ukuze uhlale uzinzile.
- Ukuphefumla kwaye ubuyele kwindawo yokuqala.
- Phinda uphindaphindo olu-10 lulonke.