Indlela ukuphuhlisa edolweni ekhaya: exercises ephumelelayo ngeengcebiso zeengcali

Daily amalungu amadolo unako ukumelana imithwalo enzima. Oku kuyinyaniso ngokukodwa nabantu abathe bazibandakanya lezemidlalo, mhlawumbi ngenxa yokuba imisebenzi yabo mobile imini yonke. Kungenxa yoko le nto kukho indima ebalulekileyo edlalwa ekomelezeni joint idolo. Ukongeza kukho izakhiwo afikelelekayo, leyo womeleze umzimba uphela, kukho iqela lemisebenzi ezikhuthaza impilo ngokuhlangeneyo. Indlela ukuphuhlisa edolweni ekhaya - kuxubusha ngayo kwinqaku.

Iimpawu welungu idolo

Ukuba akukho amadolo ngezifo joint ayivezi, kufuneka ibe esigotyiweyo unbent magingxigingxi ngaphandle imiqobo. Kungenjalo, umzekelo, emva edolweni, joint ulahlekelwa umsebenzi wayo motor, ngoko unyango okungenisa isigulane akunakuphepheka.

Eyona basemngciphekweni ke joint kwedolo. Eyona nto kukuba umthwalo kuyo yeyona yomeleleyo. Mkhonzeni uphuhliso ngezifo inokuba eziliqela yezizathu:

• ukutyeba;
• uhlukunyezwe etiologies ezahlukeneyo;
• umsebenzi kakhulu emzimbeni kunye nokuphakamisa ubunzima;
• yobudala.

Yintoni ukuba ukukhumbula phambi uqeqesho?

Ngeli yokuqeqesha umqeqeshi uya kunifundisa ngayo ukuphuhlisa edolweni emva gypsum ku:

• ukunqanda yoma imisipha;
• buyisela joint ukusebenza;
• bunjani kwegazi kwamalunga owenzakeleyo.

Ukongeza imithambo ezizodwa, isigulana ibonisa umyalezo, unyango magnetic, electrophoresis, imithi, iintlobo elide, ezibetha simulators ezikhethekileyo.

Izifo idolo

Phantsi ngempembelelo yangaphandle, umntu ukuphuhlisa ezi zifo zilandelayo:

• samathambo;
• samathambo;
• bursitis kunye nezinye izifo.

Izifo welungu idolo ngokwenene eninzi. Kwaye ukongeza amandla enkulu emzimbeni, amalunga nazo zihlaselwa kakhulu kwiintlobo ezahlukeneyo izifo, izifo kunye emzimbeni, ukwenzakala. Ngenxa yokulimala kwiimeko kakhulu, asikwazi ukwenza ngaphandle ukulungiswa udaka. Ke abathile ukwenzakala umhlabelo ngokwaneleyo elastic. Ngamanye amaxesha isigulane kufuneka kujamelana yotyando utyando kwamadolo.

Oko umele ukwazi phambi kokuqala unyango kunye nothintelo lokuzilolonga

Kukho iqela lezindululo zonke iingcali, ukuphuhlisa indlela edibeneyo idolo ekhaya:

1. Iseti loqheliso kufuneka ukhethe yincutshe.
2. Xa ithuba imithambo yokugula ahlekise akuvumelekanga.
3. Imithambo aniswele kuphela ukomeleza amalunga, kodwa izihlunu, nemisipha.
4. ukuba kungabikho ntlungu.
5. Wonke umntu kufuneka bahlole ngenyameko ukomelela yabo, ntshikilelo kufuneka eliphakathi kwaye andise kancinci.
6. Kunye neqela olulandelenayo, iingcali bacebisa ukusetyenziswa echibini, ngokufuthi bahamba umoya omtsha, kufuneka kwakhona ukukhetha izihlangu ekunene.

Imigaqo olusisiseko sokubuyisela ekhawulezayo

ukubuyisela joint kunzima ngokwenene ngaphandle umthambo efanelekileyo. Kungenxa yoko le nto yinxalenye unyango ephilisayo kufuneka ukuba ibandakanye amanyathelo zonyango ekomelezeni kwamadolo.

siseko engundoqo bachache ngokukhawuleza:

1. Yenza ndlela kufuneka rhoqo ngaphandle kokuphazamiseka iiklasi.
2. Ukuthobela yokudla engqongqo.
3. Umthwalo kufuneka abe ngcathu, kunye nokwanda ngokuthe ngcembe.
4. iziphumo ezincumisayo unika ikhosi umyalezo.

ukuzilolonga lokunqanda

Yimeko ebalulekileyo ekomelezeni ngedolo kukuba ukwenza umthambo ezikhethekileyo, ngelo xesha akazange athathe ixesha elininzi, kodwa kuba nemiphumo emihle.
Ukuze kuthintelwe usebenzisa indlela leyo ithintela uphuhliso sifo idolo. Ukuqulunqwa kwale joint ungahambisa izinga lotshintshiselwano ukuzilolonga ngamnye ezidityanisiweyo kunye imithambo kusasa. Imisebenzi luncedo uphuhliso entlanganweni idolo njengenyathelo lokuthintela:

1. Imile: amadolo zigobile. Njengokujikeleza amadolo yanjalo kumacala ahlukeneyo. imfuneko Phinda imizuzu embalwa.
2. Yenza 10 wahlala-ups, kungekhona isithende ngaphandle emgangathweni.
3. Enye unyawo phambili, omnye umlenze umva, phinda-phinda ngo 10 bahlale-ups. Imilenze yam.
4. Ehleli phantsi, olule izandla zakhe umva. Ziinyawo ukwenza 'ibhayisekile' ukuba imizuzu emibini ukuya kwemithathu.
5. indawo ezithandwa: imilenze waphakamisa wazolula emadolweni. Ukwenza intshukumo ojikelezayo ukuya ekunene, ekhohlo. ixesha Lead: imizuzu 2-3.
6. Ndandihleli phantsi: imilenze bawela. Emva koko kufuneka babewachola ngaphandle kokusebenzisa ngezandla zabo. Ngaba amaxesha 6-7.
7. Ukuma, izandla ebhantini lakhe. Kuyimfuneko ukuba amadolo kunye, iinyawo musa ukuza ngaphandle emgangathweni. Uphinde amaxesha 8-10.

Le nqubo simple, kodwa a plus enkulu: kuyaphumelela kakhulu kwaye kuya kunceda ukomeleza amalungu idolo.
Okubalulekileyo! Kule ndlela unike iziphumo ezihle iiseshoni zokuqala ezimbalwa kufuneka zenziwe okanye kweliso nomqeqeshi yobungcali. Xa bekwazi ukucacisa ukwenza njani kakuhle ngaphandle uqheliso ngaphandle umonakalo kuye.

Bonisani emva zaphuka

Ukomeleza joint idolo emva unyango ngokwaphulwa, ugqirha umisela impilo yomzimba. Le nkqubo, nto leyo ngaphandle impembelelo ebonakalayo kwindawo ye-emadolweni. Le mithambo zokuqala ezijolise ekolulweni ijwabu kwezihlunu. Kuyimfuneko ukuba balandele imithetho, ukuphuhlisa indlela idolo emva kokuba zaphuka:

1. Isigulane kusenokufuneka ukwenza imithambo rhoqo.
2. Qiniseka ukuba esweni imeko nokwakheka. umthwalo rhoqo ukunceda ukuhlangabezana kunye nokuvela amaqhekeza ithambo omnye komnye. Ukongezelela ekomelezeni, isigulane waphawula intlala yokulungisa, lungu kunye ithambo.
3. ubume Health kufuneka eqhelekileyo. Isigulana kufuneka iliso uxinzelelo lwakho lwegazi kunye iqondo lobushushu emzimbeni.
4. Ikhosi ye unyango kunye amanyathelo othintelo elide kwaye kwiiveki ezimbalwa.

Bonisani emva ekususeni udaka

Development of kwamadolo emva ukususwa ukutyabeka: iseti umthambo engumzekelo

1. Ehleli esitulweni, ukwenza flexion kunye nokwandiswa ezitho emadolweni izihlandlo ezili-10 ukuya ku-13. Kusenokwenziwa into enjalo yenzelwa elele kwi isisu sakho kwaye elele ngomqolo.

2. Utyekelo umntla ukuya emilenzeni ukuba uphinde amaxesha amaninzi.
3. Umthambo "ibhayisikili", oko kuyimfuneko ukwenza kuhamba ngonyawo lonwabu, oko kwenzelwa ukuqinisekisa ukuba joint akukho igcwele.
4. Ehleli esitulweni, ukukhulisa umlenze wakhe ubambe imizuzwana embalwa.

Amaxesha amaninzi, emva kokuba imisebenzi lwenziwa isigulane uziva buhlungu kancinane kwaye imimoya joint. Kulo mzekelo, inani kunye nezihlandlo iindlela kufuneka incitshiswe de ukuqaleka akayi kude.

Imithetho amanyathelo zonyango kunye othintelo emva kotyando

Emva kotyando kwi joint kufuna ikhondo elide yesiqhelo. , пациетн должен обратить свое внимание на такие моменты: Ngaphambi kokuchaza imithambo, ukuphuhlisa indlela kwamadolo emva kotyando, patsietn kufuneka sinikele ingqalelo zihlandlo ezinjalo:

1. Le nkqubo unyango kunye nothintelo ke ngenene nzima.
2. Kufuneka kululahla lezemidlalo umthambo kakhulu.
3. Qiniseka ukuba bagcine yingcali iminyaka eliqela.
4. Umthwalo kwi joint kufuneka anikwe ubuncinane, yonke imihla nokwandisa amandla.

kwimeko yesiqhelo

Impumelelo kwimo ixhomekeke kwisigulana:

1. Okokuqala, ukuba ngaba isigulane liya kuba nako ukwenzeka yonke indlela yalo nkqubo.
2. Ukuba uvuleka emva komzuzwana, emva kwikhondo unyango inokuba iinyanga eziliqela okanye iminyaka.
3. Ngaba isigulane ukuba azibandakanye emakhayeni abo.

Sukela kwikhondo amanyathelo zonyango kunokuba ekhaya, kuyo nayiphi na imeko, isigulane kufuneka uqonde ukuba kuya kufuneka ayamkele intlungu, ukungakhululeki. Kodwa qiniseka ukuba ityala ekupheleni uhambe imithambo ukuyifundisa yonke imihla.

Iseti loqheliso emva kokwenziswa utyando

Nanku umzekelo beemvavanyo, ukuphuhlisa indlela ngedolo ekhaya. Sele yesibini ngosuku lwesithathu emva kotyando, ungakwazi ukuqala umthambo complex

1. Okokuqala, uqale ukugoba kwaye ukuqondisa iinzwane.
2. Zama ukutsala kwaye uyeke bebodwa.
3. Bend kunye unbend imilenze yakhe ekuhlaleni emi okanye isikhundla.
4. Kwi sikhundla ehleli ukubeka unyawo phezu kwesihlalo, ukuze uphakamise wehlise idolo.

Xa uthe waba nako ukuthoba imilenze uze ufunde ukufumana phezulu, kufuneka bakuqhele ehamba ngeentonga.

Umsebenzi ngeveki emva kotyando kwi edolweni kwi edolweni zenziwa zincediswe iintshukumo ezintsha:

1. Added unyawo angabambeki emoyeni.
2. Extension, eguqa kwindawo esinekona sasekunene, kunye umqamelo isithende zinoboya.
3. Tshekisa, ukujikajika. Unyawo lo gama Wasolula kancinci phambili.
4. hambani Mbumbulu.

Development namalungu emva kokuba umsebenzi gypsum i - umsebenzi nzima yonke imihla. Kakade ngomhla 9 umthambo, ukunyuka amandla abo.

inxenye impi

Yonke imisebenzi kufuneka phindwa yonke imihla ekhaya, yongeza Lomsebenzi esiswini, uvuke ngeenzwane.
umzimba ivuselelwa elingakanani? Ethetha ulwimi ngqo kunye ezivulekileyo, kuyimfuneko ukuba enze umsebenzi ebomini bakho. Akangekhe emva kokuphela yesiqhelo ukulibala ngokupheleleyo malunga ukonzakala kunye notyando.

Khumbula, intshukumo - oku ubomi. Ngale nkulumo bonke uyavuma, ibalulekile ingakumbi ngokumalunga intshukumo yenkqubo musculoskeletal. Ngapha koko, umzimba kukhokelela ukungasebenzi amalungu kunye neenkqubo umzimba, ekhokelela ezimbi ezahlukeneyo. Ukunqongophala intshukumo kukhokelela ukutyeba, oko kukuthi, kwakhona, umthwalo owongezelelweyo emalungwini edolweni. Ukuze baphephe ezimbi zesi sifo kufuneka ndithethe kakuhle umba ukuphuhlisa indlela ngedolo ekhaya.