Indlela yokuphucula izihlunu zentanyeni: iindlela zokunciphisa ukuxhatshazwa, ukuzivocavoca kunye neengcebiso zeengcali

Ukuba unethuba elide umzimba unesimo esingakhululekileko, ngomsebenzi omude ehlezi, kunye nokungazi, indlela yokuphucula izihlunu zentanyeni, iqala ukugqithisela kwaye ibuhlungu. Ezi mphumo ezimbi zikhokelela ekuphazameni, ukuphazamiseka kwentambo yomgudu kunye neengxaki zengqondo.

Kwinqaku esiya kuxoxa ngayo ngendlela yokuphucula izihlunu zentamo.

Ukudibanisa ibhuloho

Kwiimfundiso ezisempuma umntu unokufumana inkcazo yokuba intamo injani ibhuloho phakathi komzimba kunye nengqondo. Ngoko bathi ngenxa yesine ezintandathu zintloko zisekhanda. Yiyo intloko ebala izikhokelo zomzimba.

Kwimichiza yaseTshayina, kukho indawo yombane ye-reflexogenic kwinqanaba lekhola yomlomo elinoxanduva lomsebenzi wengqondo kunye nokunyakaza kwesandla. Ubukhulu bentloko buvela kwiihilogram ezine ukuya kwezibhozo. Iqhutywe yi-vertebrae encinci yesixhenxe yomlomo wesibeleko, i-amorrhiziruyuschihsya cartilage. Kodwa kukho ezininzi ezinama-muscle yomlomo wesi-32 obambe intloko ethe tye, khuthaza ukunyakaza nokukhusela. Kule ndawo kunemibhobho emine eyintloko, izibhozo ezisibhozo ezinkulu, kunye nomgca ongasemgodini. Ngabo, ukunikezelwa kwegazi entloko, inxalenye yesigxina yomzimba kunye neenyawo ezingaphezulu ziyazaliseka, kwaye umsebenzi wokutya ulawulwa.

Ngenxa yokugqithisa kweengxube zentamo kunye nommandla weekholeji, ukusetyenziswa kweempahla kunye nokuphela kwemigudu kuphazanyiswa, izihlunu azifumani inani elifunekayo legazi kubo. Ngenxa yoko, kuvela intloko, kwaye ibhinqa lehlombe libonakala lukhuni. Ukuxhatshazwa kweentamo zentamo kubangela ukubonakala kwangaphambi kwemimandla ye-nasolabial kunye nebunzi, ukuvuvukala ebusweni, ukunyanzelwa kweentsimbi emgodleni womgca, obangela i-radiculitis, umsebenzi wezinye izitho ziphazamiseka.

Ukuxininiswa kwengcinezelo kwi-trapezius muscle

Kukho iindlela ezahlukeneyo zokuphucula izihlunu zentamo kunye namagxa. Masiqale ngemisebenzi elula. Ukunciphisa uxinzelelo kwi- muspezius muscle, qalela kuqala isifuba phambili, uze uphakamise amahlombe ezindlebeni uze ubavumele ukuwa, ukukhulula izihlunu.

Ngaphambi kokuba ufunde indlela yokususa umthamo entanyeni, funda ukugcina intloko yakho ngokufanelekileyo. Ukukhupha emva kwentloko ngendlela enjengokuthi intloko ixhomekeke kwimicu ehlanganiswe nentloko yentloko. I-Chin ngexesha elifanayo ukuzithatha. Esi sikhundla sinye indlela yokuphucula izihlunu zeentloko nentamo. Kwakhona, unokukrazula umkhuba obi wokuxhaphaza okanye, ngokuchaseneyo, ukunciphisa intloko yakho. Ukongezelela, isikhundla esifanelekileyo sentloko sinceda ukuphefumla okuphezulu kunye nenkxaso yesikhundla esihle.

Phulaphula amahlombe akho uze uthathe isithsaba. Ziva i-vertebrae ejikeleze intamo yakho. Ungakwazi ukuguqula kakuhle intloko yakho. Emva koko faka intloko yakho esifubeni sakho. Zama ukuthatha i-chin yakho kwi-clavicle. Kancincizela ukujika intloko kwelinye nelinye icala, libuyisele kwakhona ukuze uzame ukufikelela kwingxenyana ephantsi yentamo. Buyela kwisikhundla xa phezulu kwintloko inqunyanyisiwe kwintambo.

Khumbula isikhundla sentamo kunye nentloko emini kwaye uphinde wenze umsebenzi, kwaye uzame ukugcina intloko yakho iqonde.

Kancinci, uya kufunda umkhwa omtsha, ukwenzela ukuba impilo yonke iyakomelezwa. Lo msebenzi awuyi kunceda abantu abanomthwalo onzima. Ngosizo lwayo uza kufunda indlela yokuphucula imisipha yentamo kunye ne-osteochondrosis. I-Gymnastics ngokubanzi igalelo kule nto. Yonke into efanelekileyo kufuneka iyenziwe ngokuqaphela okukhulu.

Ukuzivocavoca okususa intlungu emva

Emva kokuba ufunde indlela yokuphucula imisipha yomqolo nentamo ngokuqeqeshwa, ngamanye amaxesha ungayilahla intlungu kule mimandla. Kodwa, xa uya kwi-gymnastics, kufuneka uqale ususe iimvakalelo ezingathandekiyo. Ngaphandle koko, ukuzisebenzisa kunokunyusa intlungu. Hlala emphethweni wombhede, umgangatho ongapheliyo. Thetha emhlane wakho uphakamise imilenze yakho. Fumana isikhundla apho izihlunu zangasemva ziza kukhululeka, kwaye zihlale kuloo ndawo isikhashana. Ukunyuka, zama ukuhlupha umva wakho osezantsi.

Ukuzivocavoca okunciphisa intlungu entanyeni

Ukuqeda intlungu entanyeni, yenza oku kulandelayo okuzenzekelayo:

1. Kancinciza ngokukhawuleza intloko phambi kokuba ime, ize ibuyele.
2. Kancincizela ukujika iintloko zabo zibe nye, baze baye ngaphesheya kunokwenzeka.
3. Baguqa iintloko zabo ngokuthe ngqo emagxeni abo.
4. Ngezandla zakhe ebunzini kunye nokuxhathisa, intloko yakhe iphikisiwe, ukulungiswa kwesi sikhundla embalwa imizuzwana; Emva koko, ukubeka izandla zakhe ngasemva kwentloko yakhe, kwanokulwa nokuchasana, intloko yakhe iphetshiwe.
5. Kwizandla zithatha i-dumbbells ukuya kweekhilogram ezimbini uze ugcine izandla zakho zinciphisa, ngelixa uphakamisa ngokukhawuleza uze unciphise amahlombe akho.

Ukuzivocavoca ngokuphefumla

Umoya uhanjelwa emlonyeni wakho, kwaye ubambe umoya wakho, uguqula intloko yakho. Emva koko baphakamisa kwaye banciphise amahlombe abo ngamaxesha amaninzi. Buyela kwisimo sokuqala uze uphume. Ukuzivocavoca kuphindwa kabini amaxesha.

Izandla zifakwe kwiibhokhwe, zijike phambili, ziguqa ngamadolo kwaye kunye ne-inhalation zenze isyhula sisetyhula ngezandla zabo. Kwi-exhalation, iingalo ziboshwe kwiindawo, zixinzelele emacaleni. Ukuzivocavoca kwenziwa kathathu.

Bahlala phantsi kwi-pos in Turkish. Izandla zifake kwisityi emva kwentloko. Intloko iyancitshiswa nge-inhalation kwaye iphakanyiswe ekuphumeni. Iintlambo ziphinda ziphindwe kabini.

Ungatshintshi i-pose, yenza intloko. Kuphefumlelwe - umthambeka, ekuphumuleni-indawo yokuqala. Phinda iithambeka ezilishumi ngokuphindaphindiweyo kwelinye icala kunye nelinye.

Ukuphumla

Iiseshoni zokuphumla ziya kusebenza kakhulu. Yenza imihla ngemihla, kwaye kungekudala uzakufunda ngokulula indlela yokuphucula izihlunu zentamo. Izindlela zokunciphisa uxinzelelo zingasebenzi kuphela entanyeni, kodwa nakwezinye iindawo zomzimba.

Kwiseseshoni, khetha umculo ozolile kunye nomnandi, ugqoke kwiingubo ezintle kwaye ulale emhlane wakho.

Ukuphumula kukulungele ukuphefumula. Ukuphefumula ngokukhululekileyo nangokuzolileyo, kodwa emva kokuphefumula uzama ukubamba umoya wakho omncinci. Musa ukuyidlula. Xa wenza umsebenzi, kubaluleke kakhulu ukuba ukuphefumula kuhlala kukhululekile kwaye uqhubeke ukhulula.

Ukuhlawula

Masseurs azi kakuhle indlela yokuphucula izihlunu zentamo. Kodwa abo baneentlungu, banokuzenza ngokuzihlaziya ngokulula.

Ukwenza oku, kufuneka uqale ukuma uphinde ulungele umva wakho, faka izandla zakho entanyeni yakho emva kwaye wenze ukunyakaza okunyukayo ukusuka phezulu ukuya phezulu. Kancinci unokongeza ubuncinane kunye nomgudu. Ukuba kukho i-spasms entanyeni, uya kuziva uvakalelo olubuhlungu. Unxinzelelo oluninzi alukwazi.

Emva koko sidlulisela izandla kwi-zone yangaphambili, ngaphandle kokuyeka ukunyakaza. Iimfuyo zeTrapezius kufuneka zithathwe nakweyiphi na imeko, nangona uxhalabele ngentlungu kwindawo enye entanyeni. Ngokuqhelekileyo ukuxhatshazwa kwemisipha kuhambisane nobude obude. Ngoko ungamangaliswa ukuba uzive uvakalelwa yintlungu xa uhlalisa.

Emva kwalo mda, iya kumva kwentloko, ekukhoneni kwentamo nentloko. Kubomi bemihla yamaninzi abantu abaninzi bahamba bancinci, iipasms kule ndawo aziqhelekanga. Ixhaphake ngokuqhelekileyo, ukufumanisa kule ndawo yobunzima nokuxhatshazwa.

Emva koko, babuyela entanyeni baze bawuqwalasele, baze babuye emva kwentloko. Fumana izibhengezo ezisezantsi kwentloko uze uzihlambe. Ekugqibeleni, i-scalp iyaxutywa.

Ukufumba kwenzelwa ukubetha, ukucwenga, ukuxhoma kunye nokunyakaza. Ukuba ukhangele indlela yokuphucula imisipha enzulu entanyeni yakho, ke le yindlela eya kukunceda.

Thintelo

Ukongezelela ekusebenziseni umzimba, musa ukulibala ngezinye iindlela ezikunceda ukuphucula izihlunu zentamo. Sichaza.

1. Ukuba uqeqesha umshicileli, ungafumani ubunzima obunzima kwaye ulandele i-posture, kuya kunciphisa kakhulu umthwalo kwimva kwaye kuya kwenza ukuba imisipha ibe namandla. Intloko iya kuba lula ukubamba isikhundla sokuma kwaye ungakuvumeli ukugoba phambili.
2. Ngomsebenzi wokuhlala, uncike kwitafile esondeleyo. Ziqhelise indawo efanelekileyo, yenza ikhefu lekhefu ukuguqula indawo yomzimba.
3. Masiziphumle iintsizi zentanyeni ukuze kungabikho kwisimo esingatshintshiyo.
4. Kwankqubo yokwenza imilenze elula entanyeni.
5. Ungacinezeli indlebe yakho kwiphepha ngefowuni.
6. Musa ukudibanisa, ukuphosa intloko yakho kakhulu.
7. Intamo ingagula ngenxa yamattile angalinganiyo okanye umlotho omkhulu, okanye ngenxa yokungahambi kakuhle ebusuku. Kungcono ukhethe i-mattress enzima kunye nomlotho omncinci wokulala.

Isiphelo

Ukuze ungabambeli uxinzelelo, yikhuphe kusihlwa epakini. Thatha ishushu esifudumele, esiphumule kwaye uphuze itiye ye-herbal nobusi. Emva koko iphupha liya kuba liphilile. Yaye intamo iya kuphumla kakuhle.