Onani malo anu
Ngati muli ndi mayendedwe abwino, ndiye kuti thupi lanu ndi mutu wanu zili pamzere wofanana, mapewa amatsitsa pang'ono ndipo amawonekera, ali pamlingo womwewo, mapewa amatsindikizidwa, ndipo mizere ya msana ikuwonetsedwa. Kamphindi kakang'ono kwambiri, m'mimba kapena kubwezeretsa pang'ono, kapena kutuluka pang'ono, miyendo ikuphatikizana, ndi mawondo. Nthata imakhala ndi mawonekedwe okhwima. Minofu yothandizira, ziwalo zonse zimayenda. Miyendo yowongoka, kutsekedwa kwa zidendene, misozi, mawondo ndi mchiuno zimachitika popanda kupwetekedwa kwa minofu, koma ndi lumen yaing'ono pamwamba pamakutu amkati ndi pansi pa mawondo. Mapazi amkati samakhudza pansi.
Kuti mudziwe malo anu, tiyeni tiyesere kuima kumbuyo kwa khoma kapena ku chipinda. Timayang'ana kutsogolo, mutu umakhudza kabati, timatseka phazi. Ife timataya manja athu pa seams. Tsopano ngati chikwangwani chikudutsa pakati pa khoma ndi m'chiuno, ndiye kuti muli ndi vuto labwino, kapena kuti minofu ya mimba yanu ndi mimba yanu ya m'mimba ikukoka msana.
Kuwona zochitika zathu
Lamulo lalikulu kuti musunge malo abwino ndi kuphunzira momwe mungayimirire, kukhala, komanso kuyenda. Kuti tiyime bwino, tidzakokera mmimba ndikuwongolera mapewa. Chinthu chomwecho ife timayesera kuchita ndi kuyenda. Patsiku lonse mutakhala kapena mukuima, sungani khosi lanu.
Pokhala pansi, timadalira kokha kumbuyo kwa mpando. Ngati mumakhala bwino, malowa ndiwopindulitsa kwambiri kwa minofu ya msana wanu. Pofuna kuvomereza udindo umenewu, muyenera kukhala pansi, kuwongolera, kugwedeza chifuwa chanu, kusiya mapewa anu osanyamula mapewa anu. Gwiritsani mutu wanu molunjika komanso momasuka. Minofu ya m'mimba imakhala yovuta, nyongolotsi ziyenera kuyimitsidwa, nthawi zambiri pamene munthuyo akukhala, amazikulitsa, pamalo amenewa ndizovuta kuti iye akhale. Koma, mwamsanga mudzatha kuonetsetsa kuti sikophweka kale, kuti mukhale motere.
Nthaŵi ndi nthawi, timachita masewera olimbitsa thupi ngati muli ndi ntchito yokhala pansi:
1. Timakhala pansi pampando wa mpando, kuti miyendo, m'chiuno ndi kumbuyo zikhale pamakona abwino. Apatseni mowolowa manja, mapewa apinde. Panthawi imodzimodziyo tidzasuntha ana a miyendo, minofu ya kumbuyo ndi mimba, tidzatha kuchotsa, potsata mapewa, kuti mapewa azigwirana, mutu udzatayidwa. Mu vuto lino tidzakhala kwa mphindi zingapo, kenako tatsitsimutsanso.
2. Tsopano tidzanyamuka kuchoka pa mpando, tidzasumikiza zidendene, tidzalimbitsa mimba, matako ndi mawondo. Timayimilira kumapazi, monga momwe tingathere, mwamsanga tikhoza, timayambitsa thupi, kenako tizitsitsimutsa.
Ngati machitidwewa akubwerezedwa kwa nthawi yaitali, malowa adzakhala okongola, ngakhale omasuka. Pamene mukuyenda, yesetsani kuti musamachepetse mimba yanu, musagwedezeke.
Kuchita homuweki, muyenera kutsatira malamulo a golidi:
1. Tikakhala patebulo ndikuyeretsa ndiwo zamasamba, timayesetsa kupewa kugwedeza patebulo.
2. Timayesetsa kugwiritsira ntchito makina osamba komanso osadalira.
3. Pogwiritsa ntchito mapulogalamuwo ayenera kukhala pamtunda wa masentimita 10 kapena 15 kuchokera kumalo anu.
4. Pukupukuta fumbi kapena kupukuta, timagwiritsa ntchito zipangizo zomwe zimakhala ndi mazira aatali, izi zimachepetsa mtolo kumbuyo ndipo zimatipangitsa kuti tizitha kutsetsereka. Pokuyeretsa nyumbayo timagwiritsa ntchito burashi, yomwe imagwiritsidwa ntchito yaitali, ndiye kuti timapewa zilakolako zoipa.
5. Kuti titseke chinthu chochepa kuchokera pansi, tiweramire miyendo, tidzatsamira pa dzanja, ndipo izi zidzathandiza kuwongola ndi kugwedeza thunthu.
6. Pamene mukukweza kulemera kwakukulu, minofu ya m'chiuno, miyendo, osati thunthu palokha. Kumbuyo kwathu kuli kolunjika, miyendo yathu imakhala yochepa ndipo imayendetsa pa ngodya ya madigiri 90 mu mawondo. Chotsacho chimakwezedwa pafupi ndi thupi, motero kuchepetsa katundu pa intervertebral discs. Azimayi sayenera kulera makilogalamu oposa 20, ndi amuna oposa 50 kilograms. Mukakweza katunduyo, musamapange kayendetsedwe ka kayendetsedwe kake, poyamba chotsani katunduyo, kenako mutembenuke.
7. Pamene mukutsuka mbale ndi mano oyeretsa, mumapondaponda, zidzakhalanso zosavuta kuti tisiye kumbuyo.
8. Pamene mutatsuka mutu wanu pamphepete, mutapewa kubwerera, izi zichitika ngati tiweramitsa miyendo pamabondo ndikukonzekera. Mvula nthawi imeneyo nthawi ndi nthawi timakonza ndi kumasuka.
Kulimbitsa minofu
Minofu ya m'chiuno, mapewa, khosi, mimba ndi kumbuyo zimaphatikizapo kusunga ndi kukhalabe ndi ubwino wabwino. Ngati minofu ya osindikizira imalephera, mtolo wowonjezera umagwera pamimba, kenako mphamvu yowonjezera imayendetsedwa, minofu yowonjezera ya "sag" imakhala yofooka, ndipo imakhudza kwambiri kugawidwa kwa magazi m'dera lamapiri, ndipo imatsogolera m'njira yomwe madzi amatha kuika m'magulu a miyendo. Pofuna kusintha ndondomekoyi, muyenera kulingalira magulu a minofu.
Zochita zolimbitsa
Zochita zimenezi zimapangitsa kuti minofu imveke, mkhalidwe wa m'maganizo umakula bwino.
1. Tiyeni tikhale pansi mu Turkey, tiike manja athu muloke. Kwezani mmwamba manja anu mmutu mwanu, tambasulani. Tiyeni tisiye manja athu ndikupanga mpweya wozama, kubwereza zochitikazo katatu.
2. Tiyeni tikhale pa maondo athu, tiike manja athu kumbuyo kwathu, ndipo titseke mkati mwake. Tiyeni tiyesetse kukweza manja athu, pamene tikuyambitsa minofu ya m'mimba. Tiyeni titenge mpweya wakuya, ndipo kwa masekondi angapo tidzameza. Pa kutuluka mpweya tidzatsitsa mutu pachifuwa ndipo tidzayesa kumasuka. Timabwereza katatu.
Kuchita zolimbitsa thupi kuti likhale lolimba mchiuno
Zochita zimenezi zidzathetsa mavuto anu pamtunda ndi kulimbitsa minofu ya mchiuno. Zovuta za zochitika zoterezi ziwerengedwa kuyambira 10 mpaka 15 mphindi.
1. Timakhala pachitetezo ndikupanga mahi manja kumbali, kenako, kapena mbali ina, pang'onopang'ono kuwonjezeka kwa matalikidwe athu.
2. Gwirani manja anu pachigole kuti mupeze mbali yoyenera. Timakweza dzanja limodzi ndikuchepetsera dzanja. Ndipotu, timasintha njira ya manja. Sungani mapewa anu ndi kumbuyo molunjika.
Zochita za minofu ya kumbuyo
1. Ugonere kumbuyo kwako, kuwerama pansi. Tiyeni tiweramitse m'mphepete mwa thoracic ndikugwiritse masekondi asanu kapena asanu.
2. Lembani kumbuyo kwanu, miyendo ikugunda, zitsulo ndi mapazi pansi. Timakweza phula ndikugwirapo kwa masekondi khumi.
3. Tiyeni tikhale pansi, tiike manja athu pansi. Kwezani pakhosi, tenga mutu pang'ono, tiyeni tiweramitse.
4. Ntchito yomweyi monga nambala 2, pansi pano muyenera kudalira kumbuyo kwa mutu ndi mapazi.
5. Timagona pamimba, manja akugwirizanitsa kumbuyo. Timakweza mapewa ndi kumutu, tidzakweza manja athu, kuwerama ndikugwiritsira masekondi asanu kapena asanu ndi awiri.
Ntchito yofanana monga masewera olimbitsa thupi nambala 5, kuwonjezera kuwonjezera miyendo yolunjika.
7. Zochitazo zingakhale zovuta ngati titasintha malo a manja: ikani manja kumbuyo kwa mutu kapena kwezani manja anu mmwamba.
8. Timagona pa chofewa m'mimba, kukonza ndi kuchepetsa miyendo, mapewa, mutu, mikono, timakhala ndi makilogalamu 3 m'manja mwathu. Pang'onopang'ono tidzakwazikana, tidzanyamula mapewa, mutu, tidzatenga manja m'magawo, timagwira masekondi asanu kapena asanu ndi awiri.
Tiyeni tione zotsatira zathu
Kuti tikonze malo oyenerera, tikulimbikitsanso zotsatirazi:
1. Tidzakwera pa khoma, manja adatsika pamtunda, timakonza, timagwira khoma ndi mapewa, mapako, ana, zidendene. Yendani molunjika. Tiyeni tikumbukire izi. Kenako timatseka maso athu ndikuyamba kupita patsogolo. Tsegulani maso athu ndikuwone momwe malo athu adasinthira.
2. Tidzuka pamaso pa galasi, manja adatsika, kumbuyo sikukhudza chithandizo. Konzani malo oyenera. Ndiye tidzachita zovuta zosavuta, sitimayang'anitsitsa maso athu. Manja kumbali, kenako, mwendo udzatengedwera kumbali. Tidzakwera pa masokosi, tidzakhala pansi, tidzauka ndi zina zotero. Ndiye tidzatenga malo oyamba, poyamba sitidzayang'ana pagalasi, ndiye tiwone momwe tikukhalira.
3. Zidzakhala bwino ngati mutachita zochitika zonse, kukhala pansi, kuyenda ndi katundu wochepa pamutu mwanu. Choyamba tidzakhala pakhoma, tidzakankhira kukhoma kumbuyo kwa mutu, mapewa, mapewa, zidendene. Kumbukirani phokosoli, ndiye tikupita, ndipo kachiwiri pamakoma timayendetsa. Kuyenda kotero kudzachitika mu magawo awiri, kupuma mmimba, kutulutsa zigawo ziwiri, ndi kuchotsa mwamphamvu mimba. Ntchitoyi imabwerezedwa kangapo patsiku.
Zotsatira zake sizikutenga nthawi yaitali kuyembekezera, ngati mukudziwika kuti minofu ikukhala yoyenera ndipo idzayang'anitsitsa nthawi yawo yoyenera. Konzekerani chikhalidwe chanu chikhale chizoloŵezi chanu. Zidzakhala zovuta kumayambiriro, ndikofunikira kuyang'ana, kuti kumbuyo kuli kolunjika, mimba imatengedwa. Ndiye pamene lingaliro lanu la mgwirizano, ndipo mutakhala, silingatheke, ndiye simukuyenera kuganiza momwe mungachitire kuti musayime, lidzatulukira lokha. Mukungofuna kumwetulira, chifuwa chamtsogolo ndi kuwala kwabwino, ndipo mwakhala mukukwanitsa kale.
Tsopano tikudziwa chifukwa chake mukusowa malo okongola, chifukwa chokhazikika komanso thanzi la msana zimapangitsa munthu kukhala ndi moyo wabwino. Ngati timapanga machitidwe nthawi zonse kuti tikhale ndi malo abwino, tidzatha kupewa mavuto ndi msana ndipo nthawi yayitali tidzakhala ndi thanzi labwino.