Pali zifukwa zambiri zomwe zimapangitsa kuti ma osteochondrosis ayambe, omwe ambiri akuwonetsedwa mu chilimwe, pamene ena akuchoka kunja kwa tawuni, pafupi ndi nyumba zawo za m'chilimwe, pamene ena amanyansidwa nazo zojambula. Ngati mukumva kusasangalatsa kwa thanzi lanu, ululu pang'ono kumapazi ndi kumbuyo, yambani mwa kusintha mateti anu otsekemera ku mateti a mafupa, kapena kwa mateti amphamvu. Musagone pa sofa zakale ndi clamshells osakanizika, m'malo mwake mutenge mtsuko waukulu wofewa wokhala ndi tinthu tating'ono komanso tating'ono.
Musalole kuti zinthu ziziyenda mwaokha ndipo musaganize kuti zonse zokha zidzatha, onetsetsani kuti mukuwona dokotala, katswiri yekha angathe kudziwa kuchuluka kwake kwa osteochondrosis kuyambika pazochitika zinazake ndikusankha chithandizo chabwino chomwe chimaphatikizapo masewera olimbitsa thupi ndi kusisita. Vuto la osteochondrosis si latsopano ndipo lakhala litaphunzira kalekale, chimodzi cha zotsatira za maphunziro amenewa ndi zochitika zovuta kwambiri, zomwe zimalimbikitsidwa kwa aliyense amene adakumana ndi matendawa. Muzichita masewera olimbitsa thupi mosamala, musagonjetsenso ululu wosadziwika wa kudzizunza nokha. Yambani kuzichita mosamala ndi pang'onopang'ono, kuti mukhale ophweka, mukhoza kuika khosi lofewa kapena mtolo pansi pa mawondo anu.
Ngati mukudandaula za ululu mumsana, ndi bwino kuti muzichita masewerowa 2 mpaka 3 pa tsiku kwa mphindi 15.
- Gwirani kumbuyo kwanu, kutambasula mikono yanu pamodzi ndi thupi, kulowa mu nkhani ya "imodzi" - kwezani manja anu kuti akhale pamtunda wa 90 ° ku thunthu, pamene mukukoka masokiti. Pogwiritsa ntchito "ziwiri" - tonthola ndi kuchepetsa manja anu. Kuchita masewera olimbitsa thupi kumalimbikitsidwa kuti ichitidwe 1 kapena 2 nthawi.
- Lembani kumbuyo kwanu, kwezani manja anu mmwamba (pamtunda wa 90 ° ku thunthu), mu tabu "limodzi", gwirani dzanja lanu lamanzere m'dzanja lamanja ndi dzanja lanu lamanja ndipo, ngati kuti mukukwera pamwamba panthawi imodzi, mutengeka thunthu kumanja. Pogwiritsa ntchito "ziwiri" mumabwerera ku malo oyambirira, podula "zitatu" - kubwereza zochitikazo, koma kudalira mbali (kumanzere). Kuchita masewera olimbitsa thupi kumalimbikitsidwanso kuchita 1 kapena 2 fois.
- Ntchito yotsatira ikuchitanso kumbuyo kumbuyo, koma ndi manja adatambasula pamutu. Zochitazo zimaphatikizapo kupukuta miyendo pamadzulo, ziyenera kuchitidwa ponyamula pamwamba pa bedi kapena matayi. Kuchita masewera olimbitsa thupi kumabwerezedwa pa mwendo uliwonse, kuyambira 6 mpaka 8 nthawi.
- Kugona kumbuyo kwanu, chitani zotsatirazi: phindu la "mmodzi" - timakweza bondo kumanja, kuligwirana ndi manja athu ndikuyesera kufika pamphumi pake, potsalira "ziwiri" timabwerera kumalo oyambirira. Chifukwa cha "atatu" timachita zofanana, koma ndi bondo lakumanzere, kumaliza ndikutenga malo oyamba pamasewero "anayi". Pa nkhani ya "zisanu" timabwereza zomwezo, koma panthawi imodzi ndi mawondo onse, ndipo chifukwa cha "zisanu ndi chimodzi" timabwerera ku malo oyambirira. Ntchitoyi ikulimbikitsidwa kuti ichitike 1 kapena 2 nthawi.
Pambuyo pa zovuta izi zimabweretsa mpumulo mwa kutengera kupweteka, ziyenera kupitilizidwa, kuonjezera zochitika zambiri.
- Kugona kumbuyo kwanu, gwadirani mawondo anu, manja anu mutambasula pamutu. Pogwiritsa ntchito "imodzi", kugwira dzanja lamanja kumanzere kumbali ya dzanja, kukokera kumanzere, pamene mukuchepetsa mawondo mosiyana. Pogwiritsa ntchito "awiri" timabwerera ku malo oyambirira, podula "atatu" timabwereza chimodzimodzi, koma mosiyana, ndiye kuti tibwerera ku malo oyambira pa akaunti "anayi". Kuchita masewera olimbitsa thupi kumafunika mobwerezabwereza 6 mpaka 8.
- Lembani kumbuyo kwanu, manja pamwamba, pamtunda wa 90 ° ku thunthu. Pogwiritsa ntchito "imodzi" - gwirani miyendo yanu, ndikugwedeza mawondo anu ndi manja anu, podula "awiri" - timalepetsa, kubwerera ku malo oyambirira. Muzichita zochitika kasachepera kasanu ndi kamodzi.
- Kugona kumbuyo kwake, kutambasula manja ake, kumutu ndi kumayendetsa mapazi ake mosiyana. Pogwiritsa ntchito "imodzi" - timayendetsa miyendo ya miyendo ndi kuyesetsa kwa mphindi zisanu, podula "ziwiri" - pang'onopang'ono mukapumula. Muzichita kaye kawiri kapena kasanu ndi kawiri.
- Gona kumbuyo kwake, atambasula manja ake pamtanda. Pogwiritsa ntchito "imodzi" - kwezani mapepala, kugwada pansi, kupumula mapazi ake ndi kupukuta matako kwa masekondi asanu, podula "ziwiri" - pumulani ndi kubwerera ku malo oyambirira. Kuchita masewera olimbitsa thupi kumachitika nthawi 8 mpaka 10.
- Timagona pansi, tiike manja athu pansi pa chibwano. Pogwiritsa ntchito "imodzi" - timakweza mwendo wakumanzere, popanda kuigwedeza, pogwiritsa ntchito "ziwiri" - mwendo wakumanja, timayesetsanso kuti tiwongolere. Pogwiritsa ntchito "atatu" timagwirizanitsa miyendo ndikugwira nawo ntchitoyi kwa masekondi asanu. Kuchita masewera kumachita nthawi 6 mpaka 8.
Chofunika kwambiri, ngati muli ndi chidwi chokwaniritsa zotsatira, chitani zotsatirazi ndi osteochondrosis nthawi zonse.