Ubuhlungu be-back ingenye yezinkinga ezivame ukutholwa abantu abadala asebekhulile. Uma kubhekwa umthelela walolu hlobo lobuhlungu ongaba nawo empilweni yakho, kunamasu amaningana okubulawula. Izivivinyo eziyisisekelo neziphansi zisiza ikakhulukazi ekuvimbeleni ubuhlungu nokuphatha.
Ubuhlungu beqolo kubantu abadala asebekhulile
Ubuhlungu beqolo yinkinga evamile kakhulu. Ochwepheshe bathi amaphesenti angu-80 abantu azothola ubuhlungu emuva esikhathini esithile ekuphileni kwabo.
Ngokusho kocwaningo lukaNovemba 2014 olwanyatheliswa encwadini ethi Neuromodulation: Ubuchwepheshe ku-Neural Interface, ubuhlungu obuphansi emuva bungenzeka kubantu abaneminyaka yobudala, kusukela ezinganeni kuya kubantu asebekhulile. Nokho, inkinga esivame ukuba nayo njengoba sikhula.
Ubuhlungu obuphansi emuva bunamandla okuthinta izici eziningi ezahlukene zokuphila. Ngoba ingahlala amasonto noma izinyanga, ubuhlungu emuva ngokuvamile kuthonya ukuhamba nempilo yengqondo. Kungase kuthinte ngisho ikhono lokusebenza noma ukuba nempilo yomphakathi. Into engcono kakhulu ngalezi zivivinyo ezilula ukuthi zingasebenza kunoma ubani odinga ukukhululeka kobuhlungu obuphansi; Akudingekile ukuba ube mdala ukuze uzenze.
Izinzuzo ezinkulu zokwenza izivivinyo ezibalulekile lapho sesikhulile yilezi:
- Ithuthukisa ukuma futhi inciphise ubuhlungu beqolo. Kungakhathaliseki ukuthi uyasebenza noma uhlezi, imisipha yakho eyinhloko iphethe ukukugcina uqondile. Uma le misipha ibuthakathaka, sivame ukugoba, okubangela ubuhlungu beqolo kanye nokungakhululeki. Ukuthuthukisa amandla asemqoka ngokusebenzisa izivivinyo eziwumgogodla kuzogcina isiqu sakho simile futhi sigoba kancane, kukhulule izinhlungu emuva ngokuhamba kwesikhathi.
- Usizo ngemisebenzi yansuku zonke. Imisipha yesisu eqinile yenza kube lula imisebenzi yansuku zonke iningi lethu eliyithatha kalula, njengokukhuphuka nokwehla ezitebhisini, ukugoba ukuze sibophe izicathulo zethu, nokuvuka ekuseni. Uma uthanda ezemidlalo, amandla abalulekile azokusiza ukuthi ujike iklabhu yegalofu, ugijime u-5K futhi ubhukude kalula.
- Thuthukisa ibhalansi nokuxhumana. Izicubu eziningi zesisu eziwumgogodla zisebenza ukusigcina sizinzile lapho sihlezi, simile, futhi sihamba. Uma le misipha iqinile futhi inempilo, ikwazi kangcono ukwenza lo msebenzi obalulekile, okusivumela ukuba silondoloze ukulinganisela nokubambisana ngaphandle kokucabangisisa.
Izivivinyo eziyinhloko zabadala
Njengoba ukhula, imisipha yangemuva neyesisu emzimbeni wakho ingaba buthakathaka. Lokhu kungabangela noma kubangele ubuhlungu obuphansi emuva.
Ngenhlanhla, lokhu kungalungiswa ngokwelula nokuqinisa lezi zifunda. Kokubili i-Harvard Health Publishing kanye nokushicilelwa kukaJanuwari 2016 ku-JAMA Internal Medicine kusho lokho ukuzivocavoca kungasiza ukulawula nokuvimbela iziqephu zesikhathi esizayo zobuhlungu obuphansi emuva. Izindlela zokuzivocavoca ezinhle ngokuvamile zigxila emhlane, ezinqeni, nasemisipha yesisu.
Nokho, kufanele kukhunjulwe ukuthi ubuhlungu obuphansi bomuntu ngamunye buhlukile. Lokhu kusho ukuthi ukuzivocavoca kwe-back extensor okunconyiwe kubantu abadala asebekhulile abane-arthritis kungase kungafaneleki kubantu asebekhulile abanezinhlungu ezibuhlungu ezibangelwa inkinga yomgogodla. Hlola nodokotela wakho noma uchwepheshe womzimba ngaphambi kokuqala umkhuba omusha wokuzivocavoca.
Igobho
Amapulangwe angaphambili angenye yezivivinyo ezaziwa kakhulu zokuqinisa umgogodla wakho.
- Lala phansi kumata ukuze amaphambili akho abe phezu komata futhi izindololwane zakho zibe ngaphansi kwamahlombe akho. Imilenze kufanele icindezelwe ndawonye ukuze umzimba wakho ube umugqa oqondile.
- Phakamisa umzimba wakho ukuze izingalo zakho nezinyawo zisekele isisindo sakho.
- Bamba isikhundla imizuzwana engu-60, phumula, bese uphinda izikhathi ezimbili kuya kwezintathu.
- Ungavumeli umhlane wakho ugoqe noma ugobe ngenkathi wenza lo msebenzi, qiniseka ukuthi izinqulu zakho nomhlane zihlala ziqondile.
Ungakwazi futhi ukwenza amapulangwe aguqe ngamadolo ukuze kube lula ukuhluka kwalo msebenzi.
Ipulangwe eliseceleni
Ungazama futhi okunye ukuhluka kwepulangwe, okubizwa ngokuthi ipulangwe eseceleni (anamadolo ayisicaba).
- Lala kumata ukuze ube ngohlangothi olulodwa. Qiniseka ukuthi umphambili wakho ongezansi uhlezi kumata. Ingalo yakho kufanele ibe nge-engeli engu-90 degree ukuze indololwane yakho ibe ngaphansi kwehlombe lakho.
- Beka umlenze wakho ongaphezulu emlenzeni wakho ophansi, uqondise amadolo akho nezinqulu.
- Phakamisa umzimba wakho ngokwelula okhalo lwakho. Umzimba wakho wonke kufanele uqine.
- Bamba indawo imizuzwana engama-30 ukuya kwengama-60.
- Jikela kolunye uhlangothi bese uphinda. Uhlangothi ngalunye kufanele lwenziwe izikhathi ezimbili kuya kwezintathu.
Izikrini
Ukukhahlela kwesikelo esiqamba amanga kusebenza kakhulu kunepulangwe.
- Lala ngomhlane wakho ukuze umzimba wakho wenze umugqa oqondile. Beka izandla zakho emaceleni ezinqulwini zakho.
- Imilenze yomibili iqondile, phakamisa umlenze owodwa phezulu. Njengoba uqala ukuyehlisa, kanyekanye phakamisa omunye umlenze. Imilenze yakho kufanele ihambe ngesikhathi esifanayo, ukuze umlenze owodwa uphakanyiswe ngenkathi omunye wehliswa.
- Qhubeka ushintsha phakathi kwemilenze yesokunxele nesokudla.
- Qinisekisa ukuthi umhlane ophansi awusuki phansi.
ehlezi ezisonta
- Hlala ku-Fitball bese ubeka izinyawo zakho ngokuqinile phansi phambi kwakho.
- Beka izingalo zakho esifubeni sakho futhi uncike emuva ngangokunokwenzeka.
- Ngenkathi ufinyeza imisipha yakho eyinhloko, zungezisa umzimba wakho kwesokunxele.
- Buyela endaweni yokuqala bese ujikela kwesokudla.
- Qedela amasethi amathathu we-15 reps ngalinye (noma amaningi ngangokunokwenzeka).
Ehlezi Amadolo Phakamisa
- Hlala kumata noma, uma lokho kunzima, ebhentshini.
- Ukuhamba kancane nangenhloso, phakamisa amadolo womabili esifubeni sakho kuze kube yilapho imilenze yakho ithinta i-abs yakho.
- Buyela emuva endaweni yokuqala.
- Sebenza ngendlela yakho kufikela kumasethi amathathu ezimpinda eziyi-15.
Ukuguqa Umlenze Phakamisa
- Guqa ngamadolo, uqinisekise ukuthi isisindo sakho sisatshalaliswa ngokulinganayo kuwo womabili amaphuzu.
- Cindezela umgogodla wakho bese welula umlenze wakho wesokudla emuva ukuze usuke kancane phansi.
- Ngenkathi ugcina umlenze wakho uqondile, wuphakamise phezulu ngangokunokwenzeka ngaphandle kokugoba iqolo noma ukuzwa ubuhlungu.
- Yehlisa umlenze wakho ubuyele endaweni yokuqala.
- Phinda ngakolunye uhlangothi. Yenza amasethi amathathu ezimpinda eziyi-10.
Ibhuloho elikhazimulayo
- Qala ngokulala ngomhlane amadolo akho egobile futhi izinyawo zakho zibheke phansi, ukuhlukana kwe-hip-width.
- Phusha umhlane wakho ophansi uye phansi futhi ufinyeze imisipha yakho yesisu.
- Lapho ukhipha umoya, phakamisa izinqe zakho phansi zize zakhe umugqa we-diagonal ukusuka emadolweni akho uye ku-ribcage yakho.
- Unganwebi kakhulu okhalweni lwakho, njengoba lokhu kungalimaza umgogodla wakho ophansi.
- Cindezela izithende zakho emhlabathini ukuze uhlale uzinzile.
- Adonse umoya bese ubuyela endaweni yokuqala.
- Phinda ingqikithi yezimpinda eziyi-10.