Khalani molunjika! Musataye! Pamene mukupita, yesani mimba yanu! Ndi kangati mu ubwana wathu tinamva mawu okhumudwitsa awa. Izi zikutanthauza kuti izi sizojambula anthu akuluakulu. Mfundo yakuti msana wathanzi ndi maziko a thanzi, mumangozindikira kuti muli ndi msinkhu wokha.
Madokotala a Orthopedic amati njira yomwe timasunthira, yomwe imachititsa kuti tizichita zinthu zosiyanasiyana tsiku ndi tsiku, zimadalira thanzi la msana. Tidzayesera kufotokoza - chifukwa chiyani. Ngati ntchito yanu imakhala ndi nthawi yochuluka yogwiritsira ntchito malo amodzi, kukhala kapena kuimirira, kapena kuti muli ndi vuto lokhazikika, werengani nkhaniyi mwatcheru. Tiyeni tiyambe ndi zina zomwe zidzatithandiza kumvetsetsa chifukwa chake msana wathanzi ndi wofunika kwa ife.
Momwe msana uliri. Msanawo uli ndi ma vertebrae angapo omwe amakonzedwa pamwamba pa mzake, olumikizidwa mu unyolo umodzi. Izi zimatithandizira kupanga machitidwe osiyanasiyana - kukhala, kugoka mosiyana, kumutu. Pakati pa mabotolo a vertebral amapezeka kuti ali ndi mapuloteni otchedwa cartilage, omwe amawopsa kwambiri. Udindo womwewo umawonetsedwa ndi kugulika kwa msana. Chifukwa sizolunjika, koma ali ndi mawonekedwe a kalata "S". Kuwombera kumakhala ngati kasupe wothandizira, kumachepetsa zotsatira zomwe zimachitika poyenda ndi kuthamanga. Kusuntha kwa msana kumaperekedwanso osati ziwalo zokha, komanso zimakhala zogwirizana kwambiri kumbali zonse ziwiri za mitsempha ya m'mbuyo ndi minofu ya m'mimba. Zimatumikira msana ngati mtundu wa corset. Izi zimathandiza kuti thupi likhale loyang'ana. Njira zonse zowonongeka zimakonzedwa kotero kuti msana wathanzi ukhoza kuthana ndi katundu wambiri. Ndipo ngakhale patapita zaka zambiri mphamvu zake zikucheperachepera, nthawi zambiri timafulumizitsa njirayi tokha. Sitimakhala ndi moyo wathanzi, wothandiza pa msana. Ndiye tingachite chiyani kuti tizisunga msana, chifukwa ndi maziko a thanzi!
Muzikonda kayendetsedwe kake. Ngati mumakhala ndi moyo wathanzi, zakudya zochepa zowonjezera zimakhala zofunikira kwa vertebrae ndi intervertebral discs kuti mupitirize kuchira. Izi, zimatengera kuvala msanga. Malangizo athu: Khalani otanganidwa tsiku ndi tsiku.
- Yesetsani kuchita masewera alionse. Ngati izi sizingatheke, m'malo mwake muziyenda mofulumira. Komabe, pokhapokha mutayenda pafupifupi theka la ola patsiku. Ngakhale nyengo yoipa.
- Paulendo wopita kuntchito kapena kubwerera kunyumba ndi zoyendetsa galimoto, pita kumayambiriro kumbuyo ndikuyendayenda.
- Mmalo mogwiritsa ntchito elevator, pang'onopang'ono kukwera masitepe. Zimaoneka ngati zowoneka bwino zimakhala m'malo mwa magawo ambiri olimbitsa thupi.
Kulimbitsa minofu. Matenda okhazikika ndi amphamvu okha amathandiza msanawo pamalo oyenera. Anthu osauka kwambiri (makamaka m'mimba ndi m'mimba), kawirikawiri chifukwa cha kupunduka kwa msana, makamaka mapiritsi otsekemera (monga scoliosis), ndi minofu yofooka ya kumbuyo ndi m'mimba. Malangizo athu: Njira yabwino yowonjezera minofu ndiyo kuchita masewera olimbitsa thupi.
- Kuchita masewera olimbitsa thupi kumachitika tsiku ndi tsiku, kwa mphindi zingapo. Pokhapokha pakakhala vutoli.
- Kuphunzitsa pa masewera olimbitsa thupi kumayamba ndi katundu wochepa. Pewani kusuntha kumene kumapangitsa kuchepa kwa msana (kukweza zolemera pamwamba pamutu), kapena kuwonjezera kukakamizika pa diski (kupitilira mofulumira kapena kubwerera).
- Ngati muli ndi mavuto ndi msana, musanapite ku masewera olimbitsa thupi, funsani dokotala.
Yendani kumanja. Zojambula zofanana pakuyenda zimapereka kufanana kwapadera kwazitsulo pamsana, ziwalo ndi ma diski. Ngati mukugwedeza, mgwirizano wa minofu ya pectoral ndi m'munsi kumbuyo. Chotsatira chake, minofu ya pectoral imayendetsa mzere wonse wazitsulo, zomwe zimayambitsa kutsogolo kwakukulu. Malangizo athu: pitani mobwerezabwereza.
- Kumbukirani, musati muthamangitse mutu wanu mukuyenda.
- Musaiwale kuti mutseke m'mitsempha ndi m'mimba mwanu.
- Yesetsani kusunga manja anu pamtunda umodzi, ndikuwongolera mkati.
- Musamapendekeze thupi kumanja kapena kumanzere mukuyenda. Njuchi ziyenera kukhala zofanana.
Musadandaule patebulo. Momwe timakhalira ndizofunikira kwambiri kuposa kuyenda. Chifukwa tikakhala, katundu pa msana ndi waukulu kwambiri. Kuthamanga kwa vertebrae kumafikira makilogalamu 150. Ndipo ngati kumbuyo kuli kovuta, mphamvu yomwe imagwira ntchitoyi ili pafupifupi makilogalamu 175! Makhalidwe amodzi amakhalanso ndi zotsatira zoipa pa minofu. Ndipo izi patapita kanthawi zimatsogolera kumbuyo kwa msana. Malangizo athu: kukhala pamalo olakwika nthawi zambiri kumakhala chifukwa cha mipando yopanda ergonomic. Pezani zitsulo "zabwino".
- Musakhale mu mpando wosavuta kwa nthawi yayitali, chifukwa ichi ndi chifukwa chachikulu chogwedezera mopitirira muyeso. Kwa nthawi yaitali, mipando ya ergonomic yokonzedwa kuti igwire msanawo pamalo abwino.
- Pewani mipando yapansi. Amapanga katundu wambiri pamsana.
- Yesetsani kukhala pansi kuti minofu yanu ikhale yaying'ono pamapako ndi ntchafu. Njuchi ziyenera kukhala zofanana ndi pansi.
- Musaponyetse phazi lanu pamlendo. Izi zimayambitsa msana kugwedezeka.
- Mukamayendetsa galimoto, yesani mpando wa dalaivala molondola. Kutalika kwa mpando ndi kuyendayenda kwake ziyenera kukhala motero kuti gudumu, kusinthana mphuno ndi nsanamira zimapezeka mosavuta. Maondo ayenera kukhala ochepa pokhapokha pamene m'chiuno chili pamalo ozungulira. Ngati mpando sukhala wosakanikirana ndi msinkhu wa msana, umayenera kukwera mtengo wapadera ndikuphimba.
Pewani kutaya kwambiri. Kuwuza mkazi wopanda thumba la fashoni, thumba la zakudya kapena thumba la kuyenda kuti asayende n'zosatheka! Zonsezi zimakhudza malo a msana. Ngakhalenso thumba laling'ono kwambiri sali otetezeka - mkazi mwachibadwa amanyamula phewa lake, pomwe thumba lake limapachikidwa. Ndipo izi ndizosintha, kulemera kwa thupi sikugawidwa mofanana. Malangizo athu ndi osavuta: onani malamulo awa.
- Pamene mutuluka m'sitolo ndi phukusi, perekani kulemera kwawo m'manja awiri.
- Ngati mutanyamula thumba pamapewa anu, ponyani nthawi ndi nthawi kuchokera pamapewa mpaka kumbali.
- Kwezani chinthu cholemera kuchokera pansi pokhala pansi, kusunga malo ofanana ndi msana, kenako pang'onopang'ono. Ngati mumakweza chinthu choima pamapazi ake, kupanikizika kwa msana kumawonjezereka kambiri. Izi zingayambitse kusamuka kwa diski. Ndipo izi ndizoopsa kwambiri!
- Sinthani kutalika kwa mipando malinga ndi msinkhu wanu. Mwachitsanzo, sitima yapamwamba ku khitchini ikhale pafupi ndi masentimita 8 pansipa.
- Tengani chubu kupita ku chotsuka chotsuka nthawi yaitali kuti musayambe kugwedezeka ku imfa zitatu pamene mukukolola.
- Onetsetsani kuti muli ndi mateti abwino. Sayenera kukhala yofewa kwambiri. Njira yoyenera (koma osati yosangalatsa kwambiri) ndi yopanda pake. Koma ngati zonse zili bwino ndi msana, zatha kugula mateti ergonomic woyenera wopanga.
- Yesetsani kugona moyenera pa msana. Kaŵirikaŵiri zimalimbikitsidwa kugona pambali ndi miyendo pang'ono yopindika pamadzulo. Ngati mumakonda kugona pamsana panu, kenaka khalani mtolo wochepa pansi pa mawondo anu - izi zidzathetsa mphulupulu zosafunika zosafunika.
Dulani kulemera kwanu. Ngakhale kunenepa kwambiri kumapanganso mtolo wambiri pa msana. Izi nthawi zambiri zimapangitsa kuti msana, mapepala ndi ma diski zisokonezeke msanga.
Zizindikiro zochenjeza . Anthu ambiri amapita kukaonana ndi dokotala pokhapokha atakumana ndi ululu wopweteka kwambiri. Ndipo komabe msanawo umatumiza zizindikiro zoyambirira kale kwambiri. Izi zingakhale, mwachitsanzo, ululu wa m'khosi umene umachitika pambuyo pa mpando wautali ndi mutu pansi. Ndiponso, zizindikirozo zingakhale mutu, chizungulire, kumangirira m'milingo ndi manja. Nthawi zina kupweteka kwa ululu kumachitidwa molakwika monga kutupa kwa mapeto a mitsempha. Komabe, nthawi zambiri chifukwa chachikulu - disks disks. Choncho, ululu uliwonse m'mbuyo (ngakhale waung'ono), umene umabwereza ndi kumatenga nthawi yaitali, umafuna kuti akatswiri azifunsa ndi odwala mankhwala. Osati kokha kuti athe kuchepetsa zizindikiro, koma makamaka kupewa kuthamanga kwina kwa msana.
Malamulo pa ofesi. Ngati mumakhala mozungulira tebulo tsiku lonse, yesetsani kuti ntchito yanu ikhale yolemetsa kwa msana.
- Mpando uyenera kufanana ndi kutalika kwake.
- Tebulo liyenera kukhala la kutalika kotero kuti gawo lakumtunda la msana silingasinthe pa ntchito.
- Ngati mukugwiritsira ntchito kompyuta, yesani choyimira patsogolo pa nkhope yanu. Ngati akuyenera kuima, mwachitsanzo, kuti asasokoneze kukhudzana ndi makasitomala, kamodzi pa miyezi itatu iliyonse, sungani mutuwo kumbali ina ya tebulo.
- Mbokosiyo ayenera kuikidwa pamtunda kuti ulole kuti zogwirira ntchito zizichitika mozungulira. Izi zimathetsa kufunikira kokweza mawindo anu pamene mukulemba zilembo.
Zovala zabwino ndi nsapato ndizofunikira. Chofunika kwambiri pa zovala ndi nsapato zabwino. Koma zovala zina zimakhudza mkhalidwe wa msana. Zovala zazikulu kwambiri ndi masiketi amaletsa m'mimba minofu ndi kuchepetsa kumbuyo kutambasula momasuka. Zopangira zathu: Nsapato zikhale zofewa ndi zosinthasintha - izi ndi zothandiza poteteza msana wanu ku zowawa zomwe zimachitika poyenda.
- Zitsulo zikhale pamtunda wa masentimita 2-3 (masentimita 4 cm) kuchokera pansi.
- Chida chachitsulo chimapita ku makasitini kusintha kwa positi ndi maonekedwe a vertebrae. Komanso kutambasulira ndi kumasula minofu ya m'mimba.
Kumbukirani kuti mu msana wathanzi - maziko a thanzi la thupi lonse!