Zochita ochiza maondo

Poyenda, kutchire kukakumba ndikafuna kudzithandiza, akupita mmwamba ndi pansi masitepe, akuthamanga kapena pa masewera katundu waukulu imagwera pa mfundo bondo. Ichi ndi chifukwa chake zolimbitsa thupi n'kofunika kwambiri mawondo m'moyo tsiku ndi tsiku aliyense. Kumene, inu nthawi zonse masewero olimbitsa thupi kapena ganyu mphunzitsi, koma ngati mulibe ndalama zokwanira, mungachite bwino zawo.

Kulimbikitsa bondo n'kofunika kuti mpikisanowo, komanso amayi apakati, monga mwadzidzidzi kunenepa katundu zina zinagwera pa mawondo ake. Komano, kuchita masewera olimbitsa thupi Chingakuthandizeni lichotse mbali masikono mafuta zidzapangitsa miyendo yanu kwambiri wochepa. Zochita kwa bondo ndi zofunika ndi matenda zimfundo ndi, komanso pambuyo zoopsa kwambiri kapena yaitali immobilization wa malekezero.

Choncho, musanayambe kuphunzitsa muyenera konzekera ndi kutambasula Mitsemphayi. Kuti tichite zimenezi, kugona pansi ndi kutambasula miyendo yanu. Pa pokoka mpweya kukoka sock ndekha, ngati inu kutulutsa, kukweza phazi ndi kukoka masokosi okha. Pankhaniyi, muyenera kumva anatambasula bondo.

Amasonyezera pa bondo olowa ndi nyamakazi ndi matenda ena:

• Kukhala pa mpando pamwamba kotero kuti zala sadzachitanso kufika pansi. Tsopano kuyamba kupeta kumanzere mapazi, kulera ndi kutsitsa izo. Mwamsanga pamene mukumva mavuto olowa, kusintha mayendedwe.
• Tsopano muyenera kugona pamwamba zovuta, limbitsani miyendo yanu. Kwezani mwendo pamwamba pansi kotero kuti makona pafupifupi 30 madigiri, ndi kugwira mu udindo uwu kwa 4 - 5 masekondi. Pang'onopang'ono m'munsi ndi kubwereza kwa mwendo wakumanzere. Musayese mawondo anu.
• Khalanibe chomwecho poyambira udindo, koma vula pansi ndi mapazi onse. Adamuyikizira kuyenda zozungulira, amene amafanana kupalasa njinga. Yambani ndi anaŵerama angapo, pang'onopang'ono kuwonjezeka chiwerengero chawo.
• Tsopano kugona chafufumimba. Maondo mwendo kumanzere kwanu, tifike chidendene kuti matako. Tsopano kubwereza ndi mwendo wina.
• Muyenera kukhala pansi ndi kuwongoka miyendo yanu pamaso pake. Tsopano, kuwagwira manja kumbuyo zala zawo ndi modekha kukokera thupi kutsogolo kuti chifuwa kuvala mapazi awo, kapena kukhudza bondo mphuno. Pa nthawi yomweyo mudzakhala kupweteka pang'ono mu mafupa bondo.

Zochita pa maondo - kuchotsa mafuta ndi kubwerera sayenda:

• Choyamba kukhala pafupi pa khoma ndi manja anu mu izo. Kukwera kwa zala ndi kutukula mwendo lako lamanzere kuchoka pansi. Sachita ndi kukwezedwa zala zake, ataima pa mwendo umodzi. Bwerezani nthawi 15 ndi kusintha miyendo. Pa ntchito yonseyi si kuti zingabweretse bondo, koma Achilles olowa - mungaone kugirigisha moto.
• Tsopano ndi mapazi anu koposa umodzi-m'lifupi padera. Ikani manja anu pa m'chiuno. Kuchita 10 - 15 anyonyomala. Yesani thupi monga otsika ngati n'kotheka kuchepetsa - kotero kuti matako anali pansi pa mlingo wa m'mawondo. Poyamba kudzakhala kovuta.
• Imani wamtali, mapewa angaimbidwenso ndi manja ake pa m'chiuno mwake. Kokani phazi lolondola pambali pang'ono ndi kuvala sock. Kuyamba squat. Pankhaniyi, thupi chachikulu cha thupi lanu liri pa mwendo kumanzere ndi kumanja ntchito kokha bwino. Kuchita 15 - 20 anyonyomala, ndiye kusinthana miyendo.
• Ugone pansi. Alternately, kukweza miyendo molunjika kuti pakati pawo ndi mimba anapanga mlingo woyenerera - woyamba, ndiye kulondola. Muzilankhula iwo pansi mu dongosolo lomwelo. Kodi 20-30 kubwereza.
• Pezani miyendo inayi, ikani manja anu pansi. Kwezani lamanzere, ndichotse pa bondo mwendo pambali. Bwerezani 20 kubwereza lililonse mwendo.

Kumbukirani kuti ngati mukufuna kukwaniritsa zotsatira looneka Zochita mawondo ayenera kuonedwa zonse - nthawi osachepera 3-4 sabata. Zotsatira kwambiri, kulumikiza ntchito yonseyi ndi zakudya ndi kusamalira ndondomeko yoyenera. Mwa njira, kupalasa njinga, kusambira kuthamanga alinso kwambiri kulimbitsa mafupa bondo. Ngati Zochita izi mukufuna kugwiritsa ntchito ngati masewera olimbitsa thupi achire, choyamba dokotala anu.