Indlela ukomeleza amalungu bakho kunye nemisipha: izixhobo kunye nemithambo

umsebenzi ngendlela ebonakalayo Kubalulekile na ubudala. Inika iinzuzo ezininzi wonke umzimba, oko iqinisa imisipha namalungu, balondoloze kwaye nkqu kwandisa amandla ithambo, iphucula ukuma, ukuthamba kunye lungu balance, nomdlandla kunye ukuxhathisa uxinezeleko. Ukuze kugcinwe ithowuni kwenkqubo musculoskeletal, kufuneka ukumnika a xi ethile yonke imihla.

Amalungu kunye nendima yabo ngamathambo omntu

Amalunga - le khompawundi zixhaphakileyo kuphahla yabantu. Anikezela intshukumo simahla, kodwa ngaphakathi kwemida ezichazwe imilo zabo. Nokushukumisa compound kunciphisa amandla alo, ngoko ke kwakhona okugunyaziswe ukulele ezinezikhondo. Emzimbeni womntu kukho amakhulu amalungu. Ezinye zazo mincinci kwaye ukungaqapheleki, umzekelo, kwi xibilili. Ke amakhulu kunye buqapheleke, nezinye umz, kwi amagxa, amadolo kunye iingalo. Nokushukumisa ezi zihlanganisi emzimbeni yahluke kakhulu. Umzekelo, ungqukuva ligxa ivumela ukususa ingalo nakweliphina icala kunye khompawundi caba intercarpal kunika ukhe nje ngokokushiyana nxamnye nezinye amathambo nganye. Umbuzo indlela yokomeleza amalungu, siyasebenza namhlanje ngonaphakade.

Iiklasi ezi iluncedo kakhulu zokuqinisa amalungu

Abantu abaninzi bayazibuza ukomeleza indlela amalungu. Kuyimfuneko ukuqinisekisa imithwalo futhe lincinane, ezifana ukuhamba, ukuqubha, usebenzisa phezu umthambo ibhayisekile. Ukomeleza lo uxhulumaniso, ukunciphisa ingozi yokulimala, ukunceda umthambo, kuquka yoga kunye Pilates elula. Yeyona ndlela intle zokuqinisa amalungu.

Ukuzikhusela iingxaki, kufuneka ulandele eminye imithetho:

1. Yiya zamathambo. Umntu ofanelekileyo kufuneka ihlole imeko amaqatha, kwedolo hip amalungu.
2. Lawula ubunzima bakho. Abatyebe - oku umthwalo ongaphaya kuzo zonke amalungu omzimba, ingakumbi kwedolo hip. Ukwanda kg kwandisa ubunzima 1 kuphela 10-15% umngcipheko yokuvela osteoarthritis.
3. Ukuze ukukhetha izihlangu ekunene. izihlangu ungakhululekanga, ingakumbi izithende eziphakamileyo, kunokonakalisa ukuma kwakho, umlenze ahambe kwaye kungakhokelela kwizifo imilenze. Izihlangu emihle izihlangu umlenze ngokuqinileyo ngenkxaso arch odlayo ethambileyo, ezi zihlangu - nokuthintelwa ilungileyo ukwenzakala iqatha, inyonga nedolo amalungu.
4. Ukuxhobisa yokusebenza. Phosakeleyo kunikelwa ikhompyutha okanye sihlale ngendlela engathandekiyo edesikeni yakho kudala ingxaki kuba emqolo, nto leyo ikhokelela uzakubuyela iintlungu kunye nentamo.
5. Sebenzisa kwi ekutyeni ngakumbi iintlanzi. Intlanzi zizityebi unsaturated okunamafutha, kuyimfuneko ukuba amalungu.
6. Yenzani umthambo ezifanelekileyo ukuphucula bhetyebhetye, ukuma, ukulungelelana kunye nolungelelaniso.

Yintoni umsebenzi olungileyo ukulungiselela amalungu kunye nemisipha?

umthambo ezahlukeneyo kuzisa iingenelo ukuqina wonke umzimba. Indlela ukuqinisa namalungu, izihlunu kunye nemisipha, uya kwenza kubo uhlobo ngalunye umthambo:

1. Imithambo uphucula igazi kwemali ukuya amalunga, kuqinise nemisipha.
2. Ukolula Ekwandeni uluhlu sesindululo, ukunciphisa ukuqina, okudambisa ubuhlungu.
3. uqeqesho lokukhulisa amandla kuqinisa nemisipha kunye nemisipha.
4. Ukubaleka komeleza imisipha kunye nemisipha yomzimba asezantsi.
5. Ukuqubha uphucula bhetyebhetye negazi kuqukuqela omzimba.
6. Umdaniso uphucula kwegazi, nolungelelaniso.
7. Ukuhamba kwandisa ukuhamba.
8. UTsiba qinisa nemisipha kunye nemisipha yomzimba asezantsi.
9. Yoga kwandisa uluhlu sesindululo, ukunciphisa ukuqina, okudambisa ubuhlungu.
10. Pilates unalo isiphumo esifanayo yoga.

Uqheliso lokuba izihlunu zamagxa kunye nemisipha ukothula

izihlunu Overstrain kwamagxa kunye umva eliphezulu igcwele imeko ebuhlungu kakhulu. Slouching edesikeni yakho somzimba nesifombo rhoqo kukhokelela kwizihlunu abantamo ityesi Wazolulela izihlunu emagxeni kwaye kwakhona, kwaye oku, yena, ikhokelela intloko ebuhlungu kunye neentlungu kwezihlunu kule ndawo.

Indlela ukomeleza kwegxalaba, bonisa ukuzilolonga zilandelayo:

1. Amagxa. Babemile ukuba phakamisa emagxeni akhe ezindlebeni zakhe, izihlanganisi iba likhaba, uthabathe kubo iyehla.
2. Ukuxuba amachiza kwamagxa. Kangangoko kunokwenzeka ukuze ukubeka phambili emagxeni phambili, ngoko ubasuse umva, ukujoyina lo igxalaba.
3. Elula umva. Hlala kwi esitulweni, ubeke iinyawo zakho phantsi. Kancinci ndayame phambili. Ukolula iingalo zakhe phakathi kwemilenze yakhe ukufikelela imilenze esitulweni, kude kukho ingcinezelo enamandla komhlana. Kancinane uthathe indawo yokuqala.

nesondlo esifanelekileyo

ukudla ngendlela enempilo kubalulekile na ubudala: ebuntwaneni xa amathambo nemisipha ezikhulayo ngononophelo, yaye ebudaleni, xa esikule buthathaka. ithambo Healthy isoloko ifuna ubuncinane ethile iivithamini yokutya kunye neetyuwa, ingakumbi calcium efolisiweyo.

Indlela ukomeleza amalungu kunye nemisipha kunye namandla? Ukutya inika kumzimba namandla, nto leyo efunekayo ukuze yonke ephilayo nje amafutha imoto. I protein kwi ukutya esetyenziswa yi omzimba izinto zokwakha. Okubangel 'umdla kukuba, ithambo lomntu gqolo uyazifohloza yaye yakhela. iminyaka 7-10 kwezimbiwa skeleton abadala kweziyobisi luhlaziywe ngokupheleleyo. Ke njengomntwana, xa umntwana ekhula ngokukhawuleza, amathambo akhe luhlaziywe ngokupheleleyo iminyaka emi-2. Ezinye iziqalelo trace kunye neevithamini aluncedo ngokukhethekileyo amathambo, amalungu kunye nezihlunu. Phambi kokuba ukuqinisa amalungu ngoncedo umthambo, kufuneka unike umzimba isondlo esifanelekileyo.

Products for imisipha esempilweni, amathambo kunye namalungu

inani eyimfuneko ngokulula zingafunyanwa ukutya elungeleleneyo ezahlukahlukeneyo, nto leyo ebandakanya amaqela mveliso zilandelayo:

1. Iimveliso zobisi (ubisi, iyogurt, cottage itshizi, cream ezimuncu).
2. Amafutha kunye carbohydrate (oli yemifuno, amandongomane, intlanzi).
3. Iziqhamo nemifuno (fresh, engumkhenkce, ezomisiweyo, eyakhiwe).
4. Iiproteni (inyama, intlanzi, iinkukhu, amaqanda, iimbotyi, amandongomane, iimbewu).

Ukuba imenyu ngemihla ayingqinelani ukutya okunesondlo ukuze inkqubo musculoskeletal, kungakuhle ukuba izongezo:

• calcium;
• Vitamin D;
• wemagniziyam;
• omega-3-okunamafutha asidi.

Ithamo inkulu calcium abantu bafanele ukufumana kwiminyaka yokuqala-20 yobomi, xa amandla ithambo iyafakwa ithuba lokukhula esebenzayo. Ukongeza, ngeedosi eliphezulu calcium iyafuneka kwaye kufutshane ubudala xa izimbiwa ithambo konga zincitshisiwe ngenxa yezi zizathu zendalo kunye umngcipheko waphuka ukunyuka.

edolweni yempilo

Ngaphezulu kobomi le amadolo baye uxinzelelo olukhulu. nezidibanisi zazo ubunzima bomzimba rhoqo zigcinwe kwaye bahlupheke ngenxa yokwenzakala zasekhaya kunye nemidlalo. Edolweni - ilunga sikhulu kakhulu entsonkothileyo emzimbeni womntu, oko kuyo eninzi izihlunu, nemisipha kunye imisipha, eqinisekisa efanayo kunye nozinzo yomsebenzi idolo umlenze.

Emazantsi amathambo umzimba sichaphazela kakhulu womxhuzulane kwaye unamandla xi nge ukuhamba olulula kwemilileyo edolweni zabantu, nto leyo amaxesha 4-5 mkhulu ubunzima bayo. Kodwa xa umthambo, xa iinyawo wabetha emhlabeni, amandla lingaba ngaphezu ubunzima umzimba izihlandlo ezingaphezu kwama-12. Ngoko amavila kwandisa kakhulu umngcipheko edolweni kwaye ingcambu sizekabani isiqingatha yonke imisebenzi ukubuyisela articular intlala ngayo idolo.

Indima nemisipha

Ilunga idolo umntu cruciate kunye nemisipha ukhuseleko. Eli lungu, esomeleza edibeneyo. Ezinezikhondo lungu interosseous, esomeleza edibeneyo kwedolo, nkqu ukulawula intshukumo kuyo. Bakwazi ukuthatha indawo ngaphakathi kwisisu yayo ezindongeni philisi ngokudibeneyo kunye nangaphaya. Ezi bands enamandla kwizicwili odibanisa amathambo ekhankanyiweyo nomdlalo kubalulekile ngenxa yamandla, ngokuba lungu esempilweni na ongasa ukuya kwi-5% of ubude yokuqala.

Ngokubhekele phaya, ndisolulela ukwenzakala ukusongela, enyelisa. Le imbonakalo ngaphakathi kwithishyu ngemikroskopu, okukhokelela intlungu iindumbisa ngokudibeneyo nokunciphisa né yayo. Xa imithwalo eziphezulu, ingakumbi lungu kwezemidlalo komsipha, ukwenzakala loo kunokwenzeka nkqu ekwindla. Ngenxa yoko kukho iintlungu kunye nokudumba, kuncitshiswa nozinzo idolo.

Indlela ukomeleza joint idolo?

Kakade ke, uthintelo kungcono kunokunyanga. Bambalwa bacinge amadolo, kude kukho iingxaki kunye nabo. Ngoko ke, kulula kakhulu ukuba ukuthintela iingxaki amadolo kunye nokomeleza izihlunu akhusela nemisipha kwedolo menisci eninzi ukunceda ukuthintela iingozi ezininzi. izihlunu ibuthathaka - oyena nobangela iingxaki idolo, ngoko kubalulekile ukuba yokutshintshana rhoqo kuzo. Ukuze wenze oku, umthambo kufanelekile yomeleza - izihlunu kwedolo ukufumana umthwalo kuyimfuneko, nto leyo eya kunciphisa ingozi yokwenzakala emadolweni.

1. Ngokugoba amadolo. Elele esiswini sakhe, kuzityeneneza imilenze. Ngomhla Tsalani bagobe ngokucotha ngomlenze omnye kwi edolweni, ukuvusa umzantsi womlenze, de kube aa Incopho ethangeni. Linda kule ndawo imizuzwana 2-3, ngoko, ngokucotha, sibuyele endaweni yaso yesiqhelo. Kunjalo ukuzalisekisa omnye umlenze. Yenza 3 series of 10 ezinjalo ukuzilolonga.
2. Ziyenyuka umlenze ngqo. Engqengqe ngomqolo yakho, ukugoba omnye umlenze kwaye cinezela unyawo phantsi ukukhusela isinqe. Umlenze yesibini ukuqondisa. Ngomhla Tsalani ngokucothayo phakamisa umlenze malunga-25 cm ukusuka emgangathweni. Bamba imizuzwana malunga 3, kancinci uthathe indawo yokuqala. Yenza lo msebenzi kunye nezinye emlenzeni. Yenza iiseti ezintathu koboniso lwe-10.
3. Qinisa amadolo akho. Hlala esihlalweni tye, emva kwakhe nxamnye emva kwesitulo. Ngomhla Tsalani ngokucotha ukuqondisa umlenze omnye phantse zifana emgangathweni, kodwa hayi zonke indlela. Bamba umlenze imizuzwana embalwa kule ndawo. Buyela ku yokuqala uze wenze umthambo kunye nezinye emlenzeni. Yenza umthambo 10 3 series.