Cishe amaphesenti angu-80 abantu abadala azothola ubuhlungu emuva phakathi nokuphila kwabo. Ngeshwa, lapho ubuhlungu bubhebhezelwa ukunyakaza ngokweqile futhi abukwazi ukuxazululwa ngezindlela ezingezona zokuhlinza, ukuhlanganiswa komgogodla kungase kudingeke. Nakuba kubonakala sengathi i-lumbar spinal fusion ingase ibe ukuphela kwezinsuku zakho ezisebenzayo, usengakwazi ukuhola indlela yokuphila esebenzayo lapho uvivinya umzimba futhi uqinisa umzimba wakho wonke, ikakhulukazi i-abs yakho.
Isihluthulelo siwukuqinisekisa ukuthi wenza izivivinyo ezingeke kulimaze kakhulu kunokuhle, futhi uzenze ngokusebenza okufanele.
Iyini i-lumbar spinal fusion?
Inhloso yokuhlanganiswa komgogodla ukukhawulela ukunyakaza phakathi kwezingxenye zomgogodla ezihamba kakhulu. Ngemuva kokuhlinzwa, ungase ube nezinkinga ngokuhamba ngomgogodla, kanye nokuzivocavoca okuningi okwaziwayo kwesisu.
Inkinga yukuthi umgogodla uzohamba kalula ngaphezu nangaphansi kwe-fusion, okungaholela ebuhlungu kanye / noma ukulimala kulawo magatsha.
Unalokho engqondweni, ukuzivocavoca kwesisu okungcono kakhulu kwalabo abanomgogodla ohlangene kuwukuzivocavoca kokuzinzisa. Lokhu kunyakaza kubekela inselele i-musculature ukuvimbela ukunyakaza kuwo wonke umgogodla, kunokuwukhiqiza. Ngeshwa kwabanye, lokhu kuqeda izintandokazi zendabuko ezifana ne-crunch, i-Russian twist, nama-twist aseceleni. Kodwa kunezinye izivivinyo eziningi zokushintsha lezi zimo ezilindile ezindala.
izivivinyo okufanele uzigweme
Iziguli eziningi zikhathazeka ngokuthi zingase zilimaze i-lumbar spinal fusion ngokusebenzisa ukuzivocavoca, kodwa umsebenzi kuleli phuzu ukhuthaza ukuphulukiswa okuqhubekayo. Uma sesibona ukuthi ukuhlanganiswa kuqhubeka njengoba bekulindelekile, akusenankinga. Kunokuba kufake engozini ukuhlangana, ukuzivocavoca indawo ngemva kwezinyanga ezintathu kuyasiza ukuyiqinisa.
Nokho, ezimweni eziningi, kusafanele ugweme ukugoba ngokweqile, ukuphakamisa nokusonteka, kodwa ukuvivinya umzimba kancane kancane kunezinzuzo ezibalulekile. Iziguli kufanele zisebenze kancane kancane kuze kufike emaminithini angu-30 wokuzivocavoca kanye nokuvivinya umzimba okungenani izinsuku ezingu-5 ngesonto.
Bangakwazi ukuqala uhlelo lokuqeqesha isisindo esincane, begwema ukuvivinya umzimba okulayisha ngokungafanele umgogodla we-lumbar, kodwa uqiniseke ukuthi uhlanganisa ukuzivocavoca okuthile kwe-lumbar paraspinals kanye neminye imisipha enamathela ku-thoracodorsal fascia.
Imikhawulo evamile akufanele iphakamise ngaphezu kwamakhilogremu angu-5. futhi ngaphandle kokuphakama ngaphezu kwekhanda.
Ukuzivocavoca okuqhubekayo nokulawulwayo ngokuvamile kuqalwa phakathi kwamaviki angu-6 nezinyanga ezingu-3 ngemva kokuhlinzwa. Umelaphi womzimba angasiza ekuqondiseni ukuqala kwalolu hlelo lokuzivocavoca. Kodwa-ke, isiguli ekugcineni sishintshela ohlelweni olude, oluziqondisayo olungaqhutshwa ekhaya.
Ukuzivocavoca Okuvunyelwe Kwesisu
Ukuqinisa isikhundla esiqinile, esizinzile kusukela ekuqondeni kokungathathi hlangothi kufanele kube umgomo jikelele lapho wenza izivivinyo zesisu ngemva kokuhlanganiswa komgogodla. Isiqalo esihle ukufaka esikhundleni sokuguquguquka komgogodla kanye nokuzivocavoca okunwetshiwe, okufana nama-crunches nama-supermans, anti-extension kanye ne-anti-flexion exercises, njengokuhlukahluka kwethebula.
Futhi, buyisela izivivinyo zokusonta nokugoba, njengama-twist ase-Russian nama-crunches wamabhayisikili, ngokuzivocavoca okufana nokucindezela amabhendi okulwa nokujikeleza kanye nezinqamuleli zezintambo noma ama-lift. Ukusebenza i-abs endaweni ezinzile ngenhloso yokuvimbela ukunyakaza kuyisihluthulelo.
Lezi zivivinyo ezilandelayo ziyizivivinyo zokuqeqeshwa kwesisu ezifanelekile zokuhlanganiswa komgogodla we-lumbar, kodwa kuphela uma kwenziwa ngendlela efanele futhi ngokuphepha.
Sifuna ukukucacisa ukuthi lolu akulona uhlelo oluhloselwe ukuvuselela noma ubani ovela ohlelweni lokuhlanganisa umgogodla. Ngaso sonke isikhathi qiniseka ukuthi uthola imvume kadokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ngemva kokuhlinzwa komgogodla.
ithebula lomphambili
https://www.youtube.com/watch?v=fDpZiZ_zWUI
Ukuqala ezingalweni zakho, gcina izinyawo zakho ndawonye nezinzwane zakho phansi. Bandakanya umgogodla wakho ngokucabanga ukudonsa uziphu ongabonakali ubheke ku-ribcage yakho. Gcina lesi simo esiqinile njengoba uphakamisa izinqulu zakho ubheke ophahleni.
Kumele ube "mude futhi uqine" kusukela ezithendeni kuya phezulu ekhanda. Bamba lesi sikhundla imizuzwana engu-15 ukuya kwangu-30 kuye ngesimo sakho samanje somzimba. Phinda uchungechunge olubili noma oluthathu.
gluteal ibhuloho
Nakuba lokhu kuwukuzivocavoca okusetshenziselwa ngokuyinhloko ukwenza ama-glutes asebenze, futhi kuqinisa indawo enhle ye-pelvic ngokusebenzisa imisipha yesisu. Uma wenza ibhuloho, i-back back izoba uma i-abs ingabandakanyekanga; inhloso wukunqanda lokhu ukuthi kungenzeki.
- Qala usuka endaweni ephansi amadolo akho egobile futhi izinyawo zakho ziphansi phansi. Zuza ukutshekela emuva kancane ezinqulwini usebenzisa i-abs yakho.
- Gcina ama-hips akho esesimweni esihle, phakamisa izithende zakho futhi usebenzise i-glutes yakho ukuvala ama-hips akho phansi.
- Bamba lesi simo imizuzwana emibili ngaphambi kokuthi uzehlise ubuyele phansi. Phinda amasethi amabili kuya kwamathathu okuphindaphinda okuyisishiyagalombili kuya kweziyi-10.
antirotation press
- Kusukela endaweni emile yokusubatha, ene-abs contracted, izinqulu zibheke emuva kancane, namadolo agobe kancane, beka ikhebula noma ibhande ukuze libe ukuphakama kwesifuba futhi ume eceleni kwekhebula noma ibhande.
- Letha isibambo sekhebula/ibhendi phakathi nendawo esifubeni sakho. Ngaphandle kokusonta umzimba wakho noma ukugoba umhlane wakho ongezansi, susa isibambo esifubeni sakho bese usibamba ekugcineni kwesekhondi noma amabili.
- Buyisela isibambo endaweni yokuqala bese uphinda izikhathi eziyisishiyagalombili kuya kwezingu-10.
- Yenza amasethi amabili noma amathathu abheke ohlangothini ngalunye, ukhumbula ukuthi kufanele uzwe ukuzivocavoca kusebenza ku-abs yakho njengoba kuvimbela umzimba wakho ekuphambukeni endaweni yokuqala.
I-Diagonal Cut eneCable Standing
Ukusebenzisa ikhebula elibekwe endaweni ephakeme kanye nokunamathiselwe kwentambo endaweni ende, bamba intambo. Ngekhebula elibheke emzimbeni wakho, ngena endaweni ye-squat ehhafu.
- Cindezela i-abs yakho bese udonsa intambo emzimbeni wakho nge-engeli ephansi engu-45 degree ukuze izandla zakho zigcine eceleni kwedolo lakho phansi eduze kwephakethe lakho.
- Isikhathi sonke sigxile ekuvimbeleni umzimba ukuthi ungasonti noma ugobe umhlane ongezansi.
- Phinda amasethi amabili noma amathathu okuphindaphinda okuyisishiyagalombili kuya kwezingu-10 ubheke ngakunye.
ukugwedla ngebhande
- Qala ngokuhlala phansi imilenze yakho yelule phambi kwakho.
- Ubambe izibambo, loopho enkabeni yebhande uzungeze izinyawo, bese ugoqa isiphetho ngasinye futhi uzungeze unyawo ngalunye ukuze wenze iluphu onyaweni ngalunye.
- Sizohlala siqonde ne-abs esinenkontileka futhi sizobamba izibambo phambi kwethu izindololwane zigobe ezinhlangothini.
- Sizodonsa izibambo emuva zize zibe ngakithi nezindololwane ngemuva. Sizokhulula kancane.