Kutheni umqolo wakho ube buhlungu xa utsiba intambo?

umntu otsiba intambo

Akukho montage yokuqina ekhuthazayo egqityiweyo ngaphandle kokutsiba indawo. Kwaye akumangalisi, xa ucinga ukuba imizuzu embalwa nje yokutsiba inokukhupha umoya wakho.

Nangona kunjalo, nangona kulula, abaninzi abaqalayo abaqala ukutsiba intambo bayangqina ukuba kunokukhokelela ekulimaleni kunye nomzimba obuhlungu, ngakumbi intlungu yomqolo xa yenziwe ngokungalunganga. Kodwa ukuba ufuna ukuhambisa i-Rocky yakho yangaphakathi kwaye wenze intambo umatshini wakho omtsha we-cardio, uya kufuna ukwenza konke onokukwenza ukuphepha intlungu emva. Ngelixa usenza olu hlobo lutsha lomthambo, ziphephe ezi mpazamo ziqhelekileyo.

Iimbangela zentlungu

Ukutsiba ngentambo kubonakala ngathi kukwenza umthambo olula, kodwa baninzi abantu abaziva bebuhlungu xa begqiba uqeqesho. Apha ngezantsi uya kufumana iimpazamo eziqhelekileyo kwiimbaleki eziqeqeshiweyo okanye abalandeli bokutsiba.

unyusa amagxa akho

Ukuba umtsha ekuxhumeni, kuyinto eqhelekileyo ukuziva ngathi ufuna ukucotha ngakumbi ukukhulula intambo. Ukwenza ukutsiba kube lula, abantu abaninzi bathambekele ekunyuseni amagxa, kodwa oku kunokubangela intlungu kumqolo ongaphezulu nasemqaleni. Kungcono ukuziqhelanisa ngaphambili ngaphandle kwentambo, ukufumanisa ukuba amahlombe ethu kufuneka abe phezulu kangakanani. Zama ukubahlisa, endaweni yokubagcina kufutshane ezindlebeni.

Ukunqanda oku, gcina ukuma okuthe tye kunye namagxa akho emva kwaye kude neendlebe zakho kwaye usebenze amagxa akho.Oku kuya kunceda ukuphucula ukulungelelaniswa komqolo wakho wonke njengoko utsiba. Ekuqaleni kunokubonakala kunzima, kodwa themba ukuba uya kucima intambo ngaphandle kwengxaki. Ukuba awenzi njalo, uya kufuna umtya omde.

umfazi etsiba intambo

Ugobe umqolo wakho

Ngamalungu amaninzi ashukumayo kanye, mhlawumbi awugxininisi kakhulu kukulungelelaniswa komqolo wakho ngelixa utsiba intambo. Kodwa ukugoba i-lumbar spine (umqolo ongezantsi) kakhulu ngelixa ukutsiba kuyindlela yokubuyisela intlungu. Ukunqanda oku, siya kuqinisekisa ukuba sisikhama isisu rhoqo xa sitsiba.

Ngokufanelekileyo, umzimba wakho kufuneka ube kumgca othe ngqo ukusuka entloko ukuya ezinzwaneni kungekho nxalenye yomzimba wakho encamathelayo phambili okanye ngasemva. I-pelvis yakho kufuneka ihlale "kukulungelelaniswa okungathathi hlangothi," ingaqhubeki kakhulu phambili okanye ngasemva.

Ubetha iinyawo zakho emhlabeni

Ngokwethiyori, ukutsiba intambo ngumsebenzi olula. Utsiba intambo, kuphelele apho. Kodwa kukho indlela ekhuselekileyo yokufika emhlabeni (isilumkiso sombumbi: qhwaba umhlaba, akunjalo?). Kodwa ungadimazeki, abantu abaninzi abazi indlela yokumisa ngokuchanekileyo ngelixa betsiba.

Amathole abuthathaka asenokuba netyala. Njengoko utsiba intambo, kufuneka uhlale uthe qwa ngalo lonke ixesha, izithende zakho zisuka emhlabeni. Kodwa ukuba awunawo amandla aneleyo kwizihlunu zakho zethole, uya kukhathala ngokukhawuleza, okubangela ukuba izithende zakho zibethe phantsi. Ngokuhamba kwexesha, oku kunokubangela intlungu okanye ukuqina kwi-back back.

Iintlungu ezisezantsi zomqolo zinokubangelwa a ukufunxa ukothuka okungafanelekanga ngenxa yokubetha umhlaba ngokuphindaphindiweyo ngokuma okunzima. Ngalo lonke ixesha ubetha phantsi umnqonqo kunye nomzimba 'ucinezelekile' ngandlela ithile kwaye oku kuphazamiseka kuhamba ngeenyawo ukuya kumqolo, rhoqo kubangela imvakalelo 'yoxinzelelo' okanye ukungakhululeki kumqolo ongezantsi.

Wolula iingalo zakho kude kakhulu

Ukuphepha ukuzibetha ngentambo, unokuziva utyekele ekwandiseni iingalo zakho ngqo kude nomzimba wakho. Le mpazamo ayinakubangela intlungu emva kuphela kodwa ngokobuchwepheshe ayinangqiqo. Ingcebiso yethu iya kuba kukugcina iingqiniba zakho kufutshane namacala akho xa utsiba intambo.

Cinga ngako, okukhona usasaza iingqiniba zakho kunye nezandla ziphuma emzimbeni wakho, kokukhona uya kudodobala entanjeni. Ngenxa yoko, uya kuba negumbi elincinci lokususa intambo njengoko utsiba. Ukuhlawula, umzimba wakho uya kuqala ukuthembela phambili, wenze iphutha lokuqala kolu luhlu.

Ujonge emhlabeni ukuze unganyatheli entanjeni

Njengoko udinwa, usenokukhuthazwa ukuba ujonge phantsi emhlabeni njengoko utsiba. Ukugxila kwintambo njengoko ukhathala kunokukunceda ixesha lokutsiba kwakho ngokufanelekileyo, kodwa kunokubangela intamo kunye noxinzelelo lwangaphezulu okanye ukungonwabi ukuba ubambe le ndawo ixesha elide. Khumbula ukuba kubalulekile ukugcina umzimba (ukusuka entloko ukuya eluzwaneni) uthe tye kangangoko; ukujonga phantsi bekungayi kunceda ekuhambeni kwexesha.

Endaweni yoko, faka isilevu sakho kancinci kwaye uthembe umzimba wakho ukubetha ixesha elifanelekileyo; Kusenokuthatha ukuziqhelanisa, kodwa uya kuyenza. Ungakhathazeki malunga nokunyathela kwintambo, ukuba ugxininise, awuyi kufuna ukuhlala ukhangele.

Ukungabikho kokufudumala kunye nokwelula

Nokuba luhlobo luni lomthambo, abantu badla ngokuhendeka ukuba batsibe ukufudumala nokuzolula. Sukuyenza. Ngokukodwa xa utsiba intambo, akukhuthazwa ukuba udlule ukufudumala kunye nokuzivocavoca umzimba ngaphambi kokuqala. Ukuzifudumeza akusiyo nje inketho! Kunyanzelekile ngaphandle kokuba sithanda ukuzenzakalisa.

Indlela efanelekileyo yokufudumala inokulungiselela umzimba kwaye wenze iseshoni yokuzivocavoca isebenze ngakumbi. Inceda ukwandisa ukubetha kwentliziyo, ubushushu bomzimba, ukuhamba kwegazi, ukubila, kunye nesantya sokuphefumla. Ukwenza umthambo wokuzifudumeza kunye nokuzolula kunokwenza ilungu lakho lilungele kwaye umzimba wakho wonke ubhetyebhetye. Ukuzibandakanya rhoqo kwiseshoni yakho yokuzivocavoca kunokunceda ukunciphisa intlungu emva, ubuhlungu, kunye nokunciphisa ithuba lokulimala.

umfazi etsiba intambo

Iingcebiso zokuphepha iintlungu ezisezantsi kunye nokutsiba

Uninzi lwethu lufumene umonzakalo omnye malunga neenjongo zethu zokuqina. Ngamanye amaxesha kubonakala ngathi yinxalenye yenkqubo, kodwa kukho izinto esinokuzenza ukuze sithintele ukwenzakala. Imeko yentlungu yomqolo xa utsiba intambo kulula kakhulu ukuyilungisa.

Vula isisu ukuze sitsibe intambo

Ukuthintela oku kungenzeki, bandakanya umbindi wakho njengoko utsiba kwaye ucinge ngokutsala iqhosha lesisu sakho kumqolo wakho. Oku kuya kunceda ukugcina umzimba uhambelana. Kancinci kancinci, oku kuya kuba yinto yesibini kunye nento encinci yokugxila kuyo. Ukongezelela, kuya kunceda ukuqinisa izibilini.

Inokukunceda ukwazisa umthambo wesisu kwindlela yakho yokusomeleza. Asifuni kuphela i-abs eqingqiweyo, kodwa sifuna ukuba banciphise umngcipheko wokulimala. Ukongezelela, iingcali zempilo ziqinisekisa ukuba ukuba nesiseko esiqinileyo sesisu sinciphisa kakhulu intlungu ye-back back, zombini i-lumbar kunye ne-dorsal.

jonga phezulu

Ukulungisa oku, njengoko utsiba, gcina intloko nentamo yakho ngokuhambelana nomqolo wakho wonke. Thembela ixesha kunye nesigwebo sakho ngaphandle kokujonga phantsi: Ukuba umtsha kulo msebenzi, kuya kuthatha ixesha. Unako kwakhona ukufaka kancinci isilevu sakho ukuze uncede ukukhusela intamo yakho kubunzima.

En le vidiyo Ungafumana amaqhinga okuqalisa ukutsiba ukuba ungumntu oqalayo kwaye awukho mhle kakhulu kuwo.

gcina iingqiniba zakho zivalelwe

Ukugcina iingqiniba zakho kufutshane namacala akho njengoko utsiba intambo kuya kukunika isiqabu. Oku kuya kuvumela ukucotha ngakumbi kwintambo yokutsiba, kunika umzimba wakho indawo ethe nkqo yokutsiba. Kwakhona, iingcali ziqinisekisa ukuba zenza intshukumo kunye nezandla, kunokuba ingalo yonke. Oku kunciphisa ukudinwa kunye nokuphucula amandla.

Nohlobo lwentambo esinalo lubalulekile. Ubunzima, umzamo ongakumbi esiya kufuneka siwenze ukulawula intshukumo. Kwelinye icala, ukuba sikhetha intambo elula, ingqiniba siya kuncamathela ngokulula.

Musa ukubeka izithende zakho phantsi

Gxininisa kwindawo ethambileyo ngaphandle kokuchukumisa izithende zakho emhlabeni. Injongo yakho kukufunxa amandla omzimba wakho ngeebhola zeenyawo zakho. Emva koko sebenzisa iibhola zeenyawo zakho ukuqhuba usiya emhlabeni xa utsiba lwakho olulandelayo.

Kwakhona, hlala uqinile emilenzeni njengoko utsiba ngokugoba okuncinci emadolweni. Ungakhathazeki, kuba awuyi kunyathela entambo. Kwaye kwimeko yokwenza oko, kuya kuba ngenxa yokungabikho kokulungelelaniswa phakathi kokuxhuma kunye neenzwane kunye nokuhamba kwezandla.

Khetha izicathulo ezilungileyo

Kufuneka siqinisekise ukuba sinxiba izihlangu zokutsiba ezifanelekileyo ukuba sizama ukuphepha ukwenzakala ngenxa yokutsiba intambo. Ngokuqhelekileyo, xa kuthengwa izicathulo zoqeqesho sifuna ukuba zikhusele iinyawo ezenzakalweni ngexesha lokuzivocavoca. Kananjalo kufuneka basebenze njengezinto zokutsala ukothuka xa unyawo lwakho lubetha emhlabeni.

Akufunekanga nje sithenge izihlangu ukuze sibukeke ngcono, kodwa kufuneka sifune ukuzigcina sikhululekile. Kukwacetyiswa nokuba benze ingxolo encinane xa sitsiba.

Ukufumana izihlangu ezilungileyo kufuneka siqinisekise ukuba:

  • Zomelele kwaye zikhuselwe ngokwaneleyo ukuba zibe ngumthombo wokhuseleko xa iinyawo zakho zibetha emhlabeni.
  • Kufuneka zisebenze njengesixhobo sokutsala ukothuka xa iinyawo zakho zibetha emhlabeni.
  • Kufuneka zibe khaphukhaphu kwaye zikhululeke.
  • Nikeza uzinzo oluhle.

Musa ukutsiba ukufudumala

Kulula kakhulu ukutsiba ukufudumala, ngakumbi ukuba ungxamile. Inyaniso kukuba ukufudumala okulungileyo kunyanzelekile ukuba ufuna ukunciphisa amathuba okwenzakala kunye nokwandisa ukusebenza kunye neziphumo.

Umjikelo omfutshane nosebenzayo wokutsiba ngentambo unceda ukonyusa izinga lokubetha kwentliziyo, ukuhamba kwegazi, ubushushu bomzimba, ukuphefumla, kunye nesantya sokubila. Ngaphezu koko, ilungiselela amalungu entshukumo, inyusa ukuguquguquka ukuze ukwazi ukwenza umthambo ngendlela engcono. Ngethamsanqa, intambo yokutsiba yenye yezona zixhobo ezifanelekileyo zokusebenzisa xa ufudumala.

Ungatsiba intambo ngenxa yeentlungu zomqolo?

Akukhuthazwa ukuqhubeka nokutsiba. Ukuba sineempawu zeentlungu ezisezantsi ngelixa sitsiba intambo, ngokuqhelekileyo akukhuthazwa ukuba uqhubeke ugxuma ukuze ungabangeli umonakalo wesibini kwi-lumbar spine.

Ngeli xesha, kufuneka silale ngokukhawuleza kwaye siphumle ukunciphisa uxinzelelo kwi-lumbar spine kwaye sigweme ukuzivocavoca okunzima kwakhona. Ngokuqhelekileyo, sinokubuyela ngokukhawuleza kwisiqhelo ngokwaso, kodwa ukuba iimpawu zentlungu zinzima, zinokudibaniswa ne-physiotherapy, i-massage, i-acupuncture kunye nezinye iindlela. Ukuthomalalisa iintlungu, lungiselela ukufudumala ngaphambi kokuba wenze umthambo kwixesha elizayo.

Ngenxa yokuba umzimba womntu ngamnye kunye nobukhulu beentlungu zangasemva zihlukile, ixesha lokubuyisela emva kweentlungu emva kokuxhuma intambo likwahlukile kumaqela ahlukeneyo abantu.

Abanye abantu abanesimo esihle somzimba kunye neempawu zentlungu ephantsi bangabuyela ngokuqhelekileyo emva kokuphumla iintsuku ezimbalwa; Kwabanye abantu abanesimo somzimba esibi kunye neempawu ezibuhlungu ezibuhlungu eziphantsi, kunokuthatha ixesha elithile ukuze bakwazi ukubuyela kwisiqhelo, ngokuqhelekileyo kucetyiswa ukuba ubeke ingqalelo ekuphumleni ukuze ugweme ukulimala kwakhona.


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