Thanzi lathu limadalira kwambiri msinkhu wa msana. Ndipo mkhalidwe wa msana umadalira minofu ya kumbuyo ndi mimba. Ngati minofu ili yofooka, ndiye kuti msana umatha kupweteka. Mosiyana ndi zimenezi, mitsempha yambiri yam'mbuyo ndi yosindikizira imapangitsa msana kukhala pamalo abwino ngakhale panthawi yolemetsa.
Mitundu ya kumbuyo, yomwe imakhala yozungulira pambali zonse ziwiri za msana, imapereka kusintha komanso kuyenda. Ndipo tilole kuti tikhale ndi malo abwino a thupi. Ganizirani chomwe chimapangitsa msana wanu kukhala wathanzi, kupewa chithandizo komanso kuchiza odwala. Msanawo umachita ntchito ngati minofu ikugwira ntchito bwino. Kupwetekedwa kwa minofu kwambiri, kupweteka kumbuyo ndi kufooketsa kamodzi pamimba kumatengera malo osayenera a vertebrae. Ndipo izi zingapangitse kuwonongeka kwa msana.
Dulani kulemera kwanu
Kilogalamu iliyonse yowirikiza yomwe inu "nakushivaete, iyi ndi katundu wambiri kwa msana. Ngakhale mafuta ochulukirapo atagawanika m'thupi lonse, amatha kupitirira mavitamini ndi ma intervertebral discs. Izi zimabweretsa kuvala kwa msanga, kutsekemera kwa mitsempha ndi maonekedwe. Zowopsa kwambiri ndi momwe ma selo ambiri a mafuta amasonkhanitsira m'mimba. Mimba yamimba imakhudza kwambiri msana wa mimba (m'mimba imakoka msana). Kunenepa kwambiri kumapangitsa kuti thupi likhale lopumula. Mitsempha yofooketsa ya zofalitsa imachulukitsa kusakhazikika kwa mafupa ndipo chotero kupotuka kwa msana kukutheka. Choncho, njira yothandiza yopewera anthu omwe ali ndi thanzi la msana ndi kuchiza odwala ndiyo kuchepetsa kulemera kwake.
Zochita masewera
Kuperewera kwa kayendetsedwe kake kumakhudza kwambiri msana. Moyo wokhazikika umayambitsa kutsutsana kosalekeza kwa mavitenda ndi ma intervertebral discs. Izi zikutanthauza kuti ziwalo zawo zimadya zakudya zochepa kuti zikhale bwino. Kupaka msanga kwa msana kumapezeka. Kuyenda kokwanira kumachepetsa minofu ya m'mimba, mapewa ndi khosi. Amataya mtima. Chotsatira chake, sichikwaniritsa ntchito yawo, kutanthauza kuti, kuthandizira mosamalitsa msana.
Njira yabwino yowonjezera minofu ndi kuwasunga bwino ndiyo masewera olimbitsa thupi. Kuti mupeze zotsatira zoyenera, muyenera kumaphunzitsa tsiku lililonse. Makamaka kawiri pa tsiku, m'mawa ndi madzulo. Kuwonjezera pamenepo, ndibwino kuti tsiku likhale losintha masewera. Kuphunzitsa magulu osiyanasiyana. Koma samalani! Sizitsulo zonse zomwe zimathandiza pa msana. Masewera abwino amasambira (njira yabwino kwambiri), kuyenda mofulumira, kusewera ndi kusewera njinga. Yesetsani kupewa zochitika zomwe zimagwirizanitsidwa ndi kudumpha. Mukamatera, mantha omwe ali pamsanawo amachulukitsa kangapo. Ndiponso zolakwika zosayenera za gymnastic. Kuchita masewera olimbitsa thupi otentha. Komabe, mulimonsemo, makamaka ngati mukufuna kuchita nawo mwambo uliwonse wa masewera, funsani dokotala ndi mphunzitsi ku gululo. Muyenera kukhala otsimikiza kuti kuchita maseŵera sikukupweteka msana wanu, ndikuchita zinthu zonse zabwino. Kuchita popanda uphungu wa akatswiri paokha, m'malo mokhala ndi msana wathanzi, mumangodzipweteka nokha.
Masewera akhoza kutenga malo ofulumira. Pokhapokha mutapanga kuyenda mozama nthawi zonse, ngakhale nyengo yoipa. Ubwino woyenda ndi mpweya watsopano (kupatula ngati, simunayende pamsewu). Gwiritsani ntchito mwayi uliwonse kuti muwonjezere chiwerengero cha makilomita oyendayenda. Mmalo mopita ndi elevita kupita ku chipinda chachiwiri kapena chachitatu, ndi bwino kuti musachedwe kapena kukwera masitepe. Khalani mosangalala kukwera masitepe mwakachetechete oyendetsa makosi.
Nthawi zonse yesetsani kupita molunjika
Kukonzekera kulondola kumakhudza kwambiri thanzi la msana. Thupi loyenera la thupi limapereka ngakhale kugawanika kwa makina opatsirana, magulu opangira ma intervertebral ndi ziwalo. Kuwonjezereka kwakukulu kwa zinthu izi za msana kungayambitse zolekanitsa zosiyanasiyana zomwe zimachepetsa kuyenda kwathu ndipo zingathe kuwapweteka kwambiri. Kupuma kolakwika kumaonedwa kuti ndiwowonjezereka chifukwa cha ululu wammbuyo. Kwenikweni, kutuluka kolakwika kumatsogolera kuzing'onong'ono ndi kuperewera kwa minofu ndi mitsempha yothandizira msana.
Nthawi zina zimayambitsa kusintha kwapakati pa msana ndi kusintha kosasinthika kosasinthika. Ambiri aife timayanjanitsa thanzi la msana yekha ndi malo awo enieni ndi kubwerera mmbuyo. Komabe, izi ndi chimodzi mwa zinthu zake. Ndikofunikanso kuti zikhale chizoloŵezi chokhazikitsa minofu ya matako ndi mimba mwa mawu. Amapereka chithandizo chofunikira pa msana. Pamene mimba ikulendewera ndi matanthwe, zimakhala zovuta kwambiri kuti azigwira ntchito yawo.
Chenjerani ndi kukweza zolemera
Makamaka zovulaza kuti msana ukunyamula zolemera. Mwachibadwa, kuchita ntchito za tsiku ndi tsiku, sitingathe kupatulapo gawo ili. Koma mukhoza kuchepetsa zotsatira zake zoipa pa msana. Ingokumbukirani mfundo zingapo zofunika. Kukwezera zinthu zolemetsa kuchokera pansi - kumangoyang'anila kumbuyo kumbuyo. Mitundu yonse iyenera kukhala yosalala. Mulimonsemo mungathe kukweza zinthu zolemetsa ndi kumbuyo ndi miyendo yolunjika! Ngati mutakweza cholemera kuchokera pansi ndikugwedezeka, kupanikizika kwa msana kwawonjezeka kawiri! Chotsatira chake, mitsempha imatha kutambasula ndi ma disks angayambe. Komanso simungathe kukweza kulemera kwake ndi jerks. Izi ndizimene zimayambitsa vuto lopweteka la disc. Kuphatikizanso apo, mukamagula ku sitolo, perekani kulemera kwawo mu manja awiri.
Sankhani nsapato zolondola
Akazi athu mwina ndi okhawo mu Europe omwe amapereka thanzi labwino. Azimayi a ku Ulaya azindikira posachedwa kuti ndi thanzi lomwe ndilo lochititsa chidwi kwambiri pa kugonana kwabwino. Pankhaniyi, nsapato za ergonomic zochokera kuzinthu zakuthupi zakhala zikudziwika padziko lonse lapansi. Ndipo palibe malo apamwamba kwambiri! Nsapato zosaoneka bwino zimayambitsa kusamuka kwa zigawo zonse za minofu ya minofu. Ndipo pamapeto pake zimabweretsa mavuto opweteka ndi msana.
Posankha nsapato, samverani zokha ndi kutalika kwa zidendene. Mitengoyi iyenera kukhala yofewa komanso yosinthasintha. Motero, ngakhale kuyendayenda pa malo osagwirizana sikukhudza msana. Zinthu zochepa zokha sizimapereka chithunzithunzi pamene mukuyenda pa asphalt ndi paving slab. Izi nthawi zambiri zimabweretsa mavuto ambiri. Anthu ambiri amadziwa zomwe zimachitika akatha ntchito kapena kugula mapazi akung'amba! Kutalika kwa chidendene sikuyenera kupitirira masentimita 10 (4 mainchesi). Izi sizikutanthauza kuti nthawi zambiri mumapereka zidendene zapamwamba ndikupita ku slippers. Musamabvala nsapato zapamwamba tsiku lililonse. Sungani izo pa nthawi yapadera.
Musataye
Mukangokhala pansi, kupanikizika kwa msana kumawonjezeka mpaka 150 kilogalamu! Mofanana ndi cholemera choponderetsa bar ... Yerekezerani, pamalo apamwamba kumbuyo, kupanikizika kwa msana ndi 25 kilogalamu zokha. Kodi mumamva kusiyana? N'zoona kuti palibe amene akukulepheretsani kusiya mpando wanu wokondedwa. Koma tiyenera kuphunzira kukhala bwino. Ngati muli pamalo omwe mwakhala pansi ndipo mmbuyo mwakachetechete umakonzedwa ndi arc, ndiye kuti kupweteka kwa msana kukuwonjezeka kufika 175 kilograms. Kupitirira, kutsinthana ndi chigawo chimodzi kapena chimzake kumakhudza osati mavitenda okha, komanso minofu. Mitundu ina ya minofu ikutopa ndi msana msanga, kutembenuza msana wathanzi kukhala wovuta.
Amene amachititsa zinthu zolakwika nthawi zambiri amakhala ndi mipando. Konzani molunjika malo ogwira ntchito. Samalani momwe mumakhalira, makamaka ngati mumakhala nthawi yambiri pa desiki yanu. Kutalika kwa tebulo kuyenera kukhala kotere kuti simukuyenera kugwedeza pa ntchito. Kutalika kwa mpando kuyenera kukhala kokwanira kuti mapazi anu akhale omasuka pansi. Ndipo mgwirizano wam'chiuno ndi mawondo anali atafika pa ngodya ya madigiri 90. Kumbuyo kwa mpando (chigaro, mpando wa galimoto) uyenera kukhala ndi mpanda pamtunda wa sacrum, ndipo pamtunda wa thoracic vertebrae pang'ono concave. Mwamtheradi, kumbuyo kumayenera kugwedezeka pansi pa ngodya ya madigiri 5.
Ngati mutagwira ntchito pa kompyuta, pulogalamuyi ikhale pafupi ndi nkhope. Ngati pulogalamu yanu iyenera kukhala pambali, mwachitsanzo, kuti musayambe kuyankhulana ndi makasitomala, osachepera miyezi itatu iliyonse, muyendetsedwe kuchokera kumbali imodzi ya tebulo kupita kwina. Mzere wa makanema uyenera kukhala pansi pa utawu. Konzani kuti kotero, pakulemba, pangodya pakati pa mapewa ndi pamphuno ndiposa madigiri 121. Kuwoneka kwa magawo amenewa kudzakutetezani ku ululu pamapewa ndi pakhosi. Ngati n'kotheka, dzigulireni helium mouse pedi. Izi zidzateteza kupanikizika kwa mitsempha ya mitsempha, yomwe nthawi zambiri imawoneka chifukwa cha mkono wake pamtunda. Izi zingachititse kukhumudwa kwa mitsempha ndipo zimayambitsa kupweteka osati pamanja, pamanja, koma mkono wonse.
Kugona mokwanira kumalimbitsa msana
Pa kama, mumatha maola asanu ndi limodzi ndi asanu ndi limodzi pa tsiku. Pamene mukugona, msanawo ukhale pamalo abwino, ndipo minofu - yosasuka. Ngati bedi limene mumagona silingagwiritsidwe bwino bwino, lingayambitse ululu wammbuyo ngakhale kuvulala kwa msana. Chofunika kwambiri ndi matiresi. Siziyenera kukhala zofewa kapena zovuta kwambiri. Malo abwino kwambiri a msanawo amaperekedwa ndi otchedwa amtitirazi a mafupa. Iwo ndi okwera mtengo kwambiri kuposa achikhalidwe, koma thanzi lathu ndi lofunika kwambiri! Mukasankha matiresi, samverani khalidwe ndi mbiri ya wopanga.
Komanso, thanzi la msana umadalira nthawi yomwe akugona. Zowoneka bwino kwambiri ndi loto pambali ndi mawondo akuguguda - mimba ya mimba. Msanawo sungapangidwe ndi chikhalidwe kuti ugone kumbuyo. Ngati mwayamba kale chizoloŵezi chotero ndipo simungathe kugona mosiyana, kenaka kanikani kakang'ono kapena mtolo pansi pa mawondo anu. Izi zimachepetsa kupanikizika pa msana. Chosawonongeka kwambiri ndi maloto pamimba - makamaka kwa amayi (chifukwa cha "zinthu zosaoneka bwino" zamatumbo). Izi zimakhala zovuta kwambiri m'mawa, zimayambitsa "kulimbika" kwa minofu ya occipital ndi ululu wammbuyo. Choncho, chizoloŵezichi chiyenera kumenyedwa mopanda chifundo!
Sinthani mpando mugalimoto
Ngakhalenso wokhala m'malo wokhala pampando wanu wokondedwa pamaso pa TV ali ndi vuto lalikulu pamsana. Ndipo tsopano talingalirani mtundu wa vertebrae umene timamva tikamayenda pamsewu! Chifukwa chake, ngakhale mutakhala nthawi yaying'ono m'galimoto, kavalo wanu wachitsulo ayenera kukhala woyenerera kuti mukhale ndi maonekedwe anu. Onetsetsani kuti muzisintha kutalika kwa mpando ndi chikumbumtima chobwezera. Ndipo kotero kuti mawondo anu anali ocheperapo pang'ono, chiunocho chinayikidwa pamtunda pansi, ndipo palibe chomwe chinasokoneza mwayi woloza gudumu. Kwa chiwombankhanga cha galasi ndi pedals, muyenera kufika mosavuta popanda kuyesayesa. Ngati mpandowu suli ndi chiwerengero chokwanira pamtunda wamkati, ikani mtolo kapena kukoka chivundikiro chapadera.
Kukhazikitsidwa kwa malangizi othandizirawa kudzakuthandizani kukhala ndi thanzi labwino, kupewa chitetezo komanso kuchiza odwala. Khalani wathanzi!