Olimbitsa kwa kumbuyo: ndi mankhwala ochiza mavuto ndi msana

Back zoona, ali mmodzi wa zofooka za munthu. Msana lili ndi katundu zazikulu zimene zimagwiritsa kulemera munthu. Pafupifupi chachiwiri nkhope yatsoka msana matenda. Pofuna kuchepetsa kufala kwa matenda amenewa, ndi zofunika kuchita kuipidwa tsiku mokwanira ogwira Zochita kwa kumbuyo.

mavuto Back kumachitika pa m'badwo woyambirira (mu mawonekedwe a kuvulala pobereka), ndipo angathe kukhala pa moyo wawo. Izi kupindika msana pa unyamata, ndipo ululu otsika kumbuyo, hernias ndi osiyana mbali ya msana. matenda awa onse limodzi ndi mutu, kupweteka miyendo ndipo, ndithudi, kumbuyo.

mankhwala amakono amapereka monga mankhwala matenda opaleshoni chotero. Koma pali njira ina - olimbitsa kwa kumbuyo.

Msana tsiku lililonse muli katundu chachikulu. Kuti munthu kulemera yekha, ndi kulemedwa matumba, zidendene, maudindo omangika pa ntchito ndi tulo. Ngakhale kulimbitsa minofu ya kumbuyo, katundu waukulu akugwiritsa ntchito corset akulu. Choncho, olimbitsa kwa kaimidwe kumbuyo bwino, opangidwa gait wokongola ndipo kwambiri kumachepetsa ululu.

Onetsetsani asanayambe kugwira kumbuyo Zochita kunyumba muyenera kukaonana ndi katswiri. Pokhapokha bwinobwino kwa dokotala kumbuyo angakulangizeni akonzedwa yeniyeni zokambirana.

Olimbitsa kwa kumbuyo zimadalira matenda. Mulimonsemo, onse zokambirana chiyambe anatambasula msana (muyenera kukangamira pa mowa). Ntchitoyi zizichitidwa kwa mphindi 2 ndi kumvera thupi lanu - katundu lonse ali kupita chimodzimodzi kwa msana, kutakasuka ake ndi kutambasula kuchokera pamwamba pansi. Pambuyo kupuma pang'ono, mungayesere kuti andipeze pa mowa. Izi ndi zolimbitsa wabwino kumalimbitsa minofu ya manja ndi mapewa lamba. Ndiye muyenera kupinda mmbuyo ndi kupinda miyendo pa mlingo woyenerera kwa thupi. Movement ayenera kuchitidwa popanda jerks, bwino ndi kutsimikizira yekha minofu ya kumbuyo.

Pamene kupindika msana Zochita kwa kumbuyo bwino anachita mu mawonekedwe a Zochita: ataima pa miyendo inayi kubweretsa bondo kumanzere mu chigongono lake lamanja, kubwerera ku wozungulira - kunja, ndiye kukokera kutali zedi mkono ndi mwendo, unakhota ndi kupuma. Pamene kuchita masewera olimbitsa thupi ili, muyenera musayese kupeta, kusunga bwino ndi mavuto minofu. Kodi 10 kubwereza, alternating mwendo ndi dzanja.

wosavuta ndi ogwira ntchito yonseyi: bodza pa bedi pa mimba yake. Pankhaniyi, mafupa a chiuno ndi miyendo apachike. Pang'onopang'ono kulera miyendo pafupi pamodzi ofananako ndi pansi, atagwira m'mbali mbali ya bedi. Yesetsani mapazi anu kulemera kwa masekondi mpaka 6. Patapita yosalala kutsitsa zochita ayenera kubwereza maulendo 8.

Ndi othandiza mokwanira mphamvu Zochita mapangidwe ndi akulu corset kumbuyo. Komabe, iwo akhoza anachita, pakalibe exacerbation ndi.

Kodi download kumbuyo minofu angatanthauze mabogi oyenerera amene angathe pulogalamu payekha. Komabe, pa chiyambi cha workouts awa ayenera kumvera m'thupi lanu, ndi mu chochitika ngakhale pang'ono pulogalamu kusapeza maphunziro ayenera kusintha.

Kuti olimbitsa kwa kumbuyo anali zothandiza kwambiri, muyenera kusintha pa moyo wanu. The prerequisites kwa zikamera cha ululu akhoza kukhala omangika ndi bedi (zofewa kwambiri matiresi, pilo mopambanitsa, nsapato ndi zidendene kwambiri). Komanso, mwapadera ziperekedwe kwa chakudya. Pa malangizo a akatswiri, m'pofunika kuchepetsa zakudya mchere wambiri, anawonjezera kuti zakudya zakudya zokhala ndi calcium, mapuloteni ndi mchere.