Ipa "corset"
Kutsiva mberi ndeyechimiro chemaitiro ye yoga (chikamu cheshamwari yakadziya yeSurma Namaskar), gym, aerobics. Expert opinion. Mumurume wepakati-kati asingaiti zvemitambo, mushure mutsva unoumba corset yemhuka yepamusoro yakatove yakatorwa pane imwe nguva. Kana iye akatanga kutora mapapiro mumutauro mukuru, ane zviyero kana zvakaderera zvikuru (achiedza kusvika pasi nepasi nemaoko ake), ipapo nehupamhi hwepamusoro hunoita kuti iwane interdirected disc disc nejamming ye miviri yeropa. Kudzidzira muviri wako kumatope kunofanira kunge kwakanyanya. Uye zviri nani kuti usatanga navo zvachose, asi nekusimbiswa kwemisungo yemashure. "Murima", "Birch", "Bhuni pamapfudzi" -kudzidzira kubva ku yoga, zvakare inowanikwa mu gymnastics pilates. "Birch" ndiyo apo isu, takarara pamusana pedu, takasimudza makumbo edu nechepamusoro, tichibvarura matonho kubva pasi uye tichizvitsigira nemaoko pasi pechiuno. Apo patinoderedza makumbo edu nemusoro - ichi chave chiri "Plow". Zvakanaka, "Bridge" munhu wese anoziva kubva kuchikoro. Kuzvienzanisa pachavo hakusi zvakaipa, vanogona kuvandudza kufamba kwebhande repamusoro pamapfudzi, cervical uye lumbar spine. Zvisinei, mamiriro acho akafanana nawo: kana munhu asina kushanda, kana mushure mushure re corset uri atrophied uye pane chimiro, uye muvanhu vakanyanya nguva dzose nguva dzose, saka zviri nyore kwazvo kubvisa kunze kwekudzivirira kwe-intervertebral disc.
Kurudyi uye kuruboshwe
Mhedziso kumativi acho ndeyeyega yega yoga (somuenzaniso, "chimiro chekona yakakonzera"), iyo inowanzoitwa sezviito zvechiuno. Expert opinion. Nzira isingasviki dzose ndeye apo tsoka dzinenge dziri pasi, uye muviri unoenda kune rumwe rutivi, kupfugama kana kutendeuka. Mabheji akabatanidzwa pamakumbo emasikirwo nemasikirwo haasi kuverengwa, basa rawo nderekukotama uye kusapinda mune imwe ndege. Uye mubasa iri kune hyperload pane meniscus, iyo inenge yakagadzikana pakati pemapfupa mumabvi akabatanidzwa. Uye kana pane zvatove zvichishanduramo, uye nokuda kwevanhu vane nzara izvi zvinowanzoitika nguva dzose, zvino vanobvarura meniscus pavanoita sangano risina kusimba rekubatana. Kutenderera muviri kumativi - imwe nzira yekuwana chiuno chakaonda. Expert opinion. Iyo musana wemakumbo kubva kune rumwe rutivi kusvika kune rumwechete uye kazhinji nokuda kwe "kushandura" mafambiro nemasikirwo haatauri, kunyanya nezviremba. Kana iwe ukashandura zvakadaro nekukura kukuru uye kwenguva yakareba, inogona kutsamwisa nzira yekuputira mune zviduku zviduku zvepinini. Panguva imwecheteyo, kana ukuru hwakakura uye kune zvishomanana kudzokorora, basa racho rinonyatsobvumirwa.
Footwork
Squats akasiyana uye mapapu ndiyo nzira yakanakisisa yekupinda muchimiro chehudyu nemabhanhire. Izvi zvinoshandiswa zvinowanikwa munharaunda dzose dzakaoma. Expert opinion. Mutoro unorema pamabvi, muchiuno uye muchiuno. Ndiko, iyo chaiyo iyo inenge ichingopfuura yakazara nemafuta. Chinhu chinonyanya kukuvadza ndechekudzikira pasi, kuitira kuti makona mune zvinyorwa izvi ave akajeka. Izvi zvinokonzera kushungurudzika kumigumisiro uye mapfutiro emabvi akabatanidzwa, uye kunyanya kumanikidziro ehwamanda e-meniscus (inonyanya kumira mumabvi, iyo yakasimba inosimba nevakadzi inopesana ne meniscus). Bhuku rekukanda rinogonawo kuitika, uye kuputika mujoka rekunyanya kunogona kutanga kubva kuwandisa. Zvikwata nemapapu zvinonyatsoshanda kwazvo, asi iwe unongoda kuzviita zvakanyatsonaka, zvishoma nezvishoma uye pasi pekutungamirirwa kwemurairidzi ane ruzivo uyo achaona kuchengeteka kwekuita. Nhanho-shanduro - kushanduka kusina kushandiswa kweboka boka aerobics uye simba rinoshandisa. Nhanho-platform ndiyo nhanho, kufamba pamatanho isiri pamakumbo nemabvi. Munhu akazara uye saizvozvo unotakura, uye fungidzira kuti ingatora nguva yakareba sei masitepisi panguva yekutora aerobics! Hazvishamisi kana majoini achiita nekuputira. Uye heino chimwe chinhu chaunoda kuziva. Kubatana kwebvi rinobatanidza kunopiwa ne quadriceps muscle wehudyu (quadriceps). Icho chimwe chezvisikwa zvakakura zvemuviri wedu, zviri mberi kwepamusoro pechidya. Mune munhu anogara ari oga, yakagadzirwa zvakanyanya kwazvo, panzvimbo yembwa pahudyu, pane zvakawanda zveadipose mhuka kana quadriceps isati yashandurwa, ipapo mutoro wose unoenda kumudzimai, izvo zvinowedzera dambudziko rekukuvadzwa uye kuchinja kwechirwere mumapfupa nemajoini. Mabvi akajeka-zvinodiwa mumutambo we yoga, nematope, kutambanudza makumbo paunenge wakagara uye wakamira. Mabheti asinganzwisisiki haasi nzvimbo yepanyama. Muhupenyu humwe, munhu haagamuchiri izvi. Kunyangwe iwe ugere nemakumbo ako akatambanudzwa, mabvi ako anenge akadzikama. Uye vanhu vakakwana, sekutonga, vatove neosteoarthritis emakumbo emabvi. Uye kubhururuka kusina kuchena kunogona kutungamirira pakufambira mberi kweasteoarthritis, kupera kwemazino kana kuti kuputika kwetendon (haisi kuzopona mishonga yemagetsi). Asi kana iwe uchiita kutambanudza zvishoma zvakanyanya, zvishoma nezvishoma, zvichavandudza ropa microcirculation muzvikamu.
Nyarara, nyarara chete!
Zvimwe zvinotyisa zvose izvi, hazvo? Asi ngatitorei zvataidzidza tisingatyi. Zvose izvi zvataurwa pamusoro apa hazvifaniri kurambidzwa zvachose, zvinogona kuitwa, asi kana munhu akatogadzirira mutoro akadaro. Kana iwe uri wekutanga, uyewo usati wadzidziswa, basa rako guru nderokuchengeta majoini, uye kuti uite izvi, simbisa misungo. Nokudaro, zviri nani kutanga vanhu vakazara kubva kuzvidzidzo mumvura, uye "kubuda panyika yakaoma", kusarudza mitoro inosanganisira mitemo yakasiyana-siyana uye inoziviswa zvishoma nezvishoma. Zvakanaka, iwe unoda murayiridzi ane ruzivo uyo anoziva unhu hwehutachiona hwevanhu hune huwandu hunorema. Kana iwe uri kuzviita iwe pachako, zvakanaka kuti utange kuuya kuchiremba wemasopa uye bvunza kuti: "Ndingaitei uye izvo zvisingakwanisi kuitwa muimba yepamutambo?" Kana izvi zvisipo, iwe unofanira kusarudza maitiro ako umo kufamba kwemukati kunopiwa zvakanaka. Kana iwe uchinzwa kusina kusimba, kana iwe uchimanikidzira "shingairira" chibatanidze mune imwe nzvimbo iyo yakaoma kana mudzidzisi anoda, musazviita.