Ngaba kuncedo ukulala phantsi? Iingcebiso ezifanelekileyo zokulala ngokufanelekileyo

Okumangalisayo kukuba, esinye sezizathu eziphambili zokubonakala kweentlungu zentlungu ngokusisigxina ukungabikho kwezimo zokulala ezikhululekile. Umntu uchitha ubuncinane kwisithathu ebomini bakhe ephupha - akumangalisi ukuba indawo engafanelekanga yomzimba kwi-mattress inefuthe elibi kwimpilo yomgudu. Abaninzi bacinga ukuba ukuxazulula le ngxaki kunele ukuthenga i-mattress enomzimba onzima okanye, ngokuchaseneyo, ukubeka ibhedi epholileyo kwaye ekhululekile ebhedini. Kodwa ngaba loo nto ilula? Mhlawumbi lixesha lokuhlaziya umbuzo onomdla kakhulu. Ngaba kuncedo ukulala phantsi?

Kwi nkcubeko

Ukubamba ubusuku kumgangatho, kwaye kungekhona embhedeni oqhelekileyo kwimindeni kwiLizwe lokuPhuma kwelanga. Abaninzi abahlala kwiindawo ezisemaphandleni asempuma bakholelwa ukuba loo mkhwa, ukuba ungaphuculanga impilo, ukwandisa kakhulu amandla kunye nokukhusela intlungu. Ngaphandle kwincwadi yokufunda kunye ne-cinema, ukuba uyathanda, unokufumana imimiselo yalo mkhuba. U-Count of Monte Cristo, umzekelo, akazange ahlale ebuza ukuba kuncedo ukulala emgangathweni onzima: wayesetyenziselwa ukuphumla kweso sihlandlo echitha entolongweni.

Umfundi onomdla unikwa ithuba lokwenza isigqibo esizimeleyo kule mbambano ephikisanayo.

Intlungu ebuhlungu kunye neengxaki zangemva

Ngenxa yezizathu ezingaziwa, ezininzi izigulane ezinentlungu emva koko bakholelwa ukuba i-mattress esithambileyo iya kunciphisa ukungazinzi kwabo, sincede ukususa intlungu yesifo kunye nokuzisa intuthuzelo eyongezelelweyo kwimpilo yemihla ngemihla. Enyanisweni, amathebhu ezithambileyo azinako ukubonelela ngenkxaso eyaneleyo kwimva, ngenxa yokokuba isikhundla somzimba (kwaye, ngokufanelekileyo, isigxina) kwisimo esifanelekileyo sithatha isimo esingavumelekanga. Ekugqibeleni, umlenze uyaphula, ulandele umzekelo wesimo sokubeka kwisitya.

Isiphelo

Ukuba i-mattress ebhedeni ingabangela ingozi enkulu, ngaba kuncedo ukulala phantsi? Ukuze umgudu ube nempendulo engabonakaliyo: ewe. Umgangatho onzima unika inkxaso enhle kumqolo nangomlenze, ukugcina i-skeleton ngokwemvelo ngokuchanekileyo kwiphupha.

Abantu abazama ubusuku obunye bendoda ebombeleyo kwisondo esibonakalayo ebandayo kwaye bengenakhathazeka bafumanisa ukuba ubuhlungu bentlungu buye buthathaka kancane, kwaye impilo yonke iphuculwe ngokuphawulekayo. Ukuba unokungabaza ukuba kuncedo ukulala phantsi kunye ne-hernia vertebrae, thatha ingozi yokuzama le ndlela kuphela-kwaye uya kubuyela kuyo kungekudala.

Kulungile njani?

Umatshini ocebileyo okanye iingubo zasehlotyeni zifakwa kwisiteji endaweni ye-mattress esithambileyo. Kufuneka ulale ngaphandle komqulo ukuze ukuphakanyiswa okugqithiseleyo kwentloko kungacinci iinqanawa entanyeni. Isikhundla esihle sokulala silele kumqolo wakho. Kule fomu, umgudu uya kuhlala ungathathi hlangothi, kwaye unokuphepha ukubonakala kabuhlungu kummandla we-scapula kunye nommandla we-lumbar.

Iingcebiso eziNcedo

• Ukuba i-mattress encinci okanye ingubo ibonakala ithambileyo kuwe, ngesibindi ubeke umthambo wokuzivocavoca phantsi , ufanele i-yoga. Ityebile ngokwaneleyo ukuvumela umhlaba ukuba uxhase umlenze wakho, kwaye ngexesha elifanayo lithe tye ngokwaneleyo ukuze ungakhathazeki xa ushintsha izikhundla zomzimba.
• Ukuba unqwenela ukufumanisa kumava akho nokuba kuncedo ukulala phantsi, zama ukulala emhlane wakho okokuqala. Ekuseni, wena ngokwakho unokubona iziphumo: ukungabikho kweentlungu nokungahambi kakuhle, ithoni eyongeziweyo, impilo enhle. Unako ukulala ngecala lakho okanye kwisisu sakho, kodwa izikhundla ezinjalo aziboneli ngempembelelo efanelekileyo.
• Akufanele ulale ngecala lakho kwithuba lokubeleka kweentsana ngaphezulu kweeyure ezintlanu kumqolo, kuba eli sikhundla lingaholela ekutyekweni okunzulu kwezihlunu zamathanga, izibonda kunye nesifuba. Ngokungafani nokwelula okunempilo kwemizimba xa usenza imidlalo esebenzayo, kule meko awuyikongconywa ngumphuculo lomzimba, kodwa ubuhlungu obukhulu bububini phezulu kunye nangaphantsi kwemva.

Ezinye iingcebiso

• Ingaba kuncedo ukulala phantsi xa amathambo e-pelvic kunye namagxa ehlombe ahlala ecaleni kwesakhiwo esiqinileyo? Hayi, ngenxa yokuba ukungathandeki kwimeko ehluphekileyo kwaxhamla iingenelo abantu abafumana kuzo ukuphumla ebusuku. Zama ukuguqa ngamadolo xa ulele emhlane wakho; Kule ndawo i-pelvis ifumana ithuba elinqabileyo lokurhoxisa uxinzelelo oluqokelelwayo, kwaye ubunzima bomzimba buhanjiswa ngokubanzi phezu komhlaba wonke, odibene nomgangatho.
• Qinisekisa ukuba unesithuba esaneleyo esisele ukuba uzive ukhululekile. Umgangatho wenduduzo uya kuncitshiswa kakhulu ukuba kumacala onke ama-gym mat uhlala ejikeleze ifenitshala engakuvumeli ukuba ujikeleze kwaye usasaze iingalo nemilenze yakho.
• Ukuba ulala kwiphepheni, zama ukutshintsha ixesha lokuphumla, ukuze i-carpet ingaphumeleli kwaye ingagxininiswa ekufunyaneni rhoqo kwesisindo esifanayo kwindawo enye.
• Mhlawumbi ubuye wabuza omnye umbuzo: "Ngaba kululeka ukulala phantsi kwisigxobo esikhethekileyo sokulala esilungiselelwe ukuhamba?" Ubuncedo beli khetho alukafundwanga, kodwa isikhwama sokulala sinako ukubonelela ngeemeko ezifanelekileyo zokuhlala ukhululekile.

Ubusuku bokuqala

Kodwa ke, ngaba luncedo ukulala phantsi kunye ne-osteochondrosis nezinye izifo? Ewe, kodwa ngobusuku obutshanje ukususela ekuqaleni kokusebenza kwindlela eyaziwayo umntu unokufumana ukungakhululeki okukhulu. Uninzi ngokukhawuleza uqala ukuphupha ngeemithi ezilikhulu. Nangona kunjalo, ukuba unenyameko malunga nomgangatho wobuthongo, ungafaka omnye umlotha phantsi - phantsi kwentloko. Akukho mzekelo ungalali ugxininisa umqolo wakho kwiintsiba ezithambileyo okanye kwi-fluff fluff. Awudingi ukubonelela umnqwanqwa ngokunciphisa - kufuneka uqinisekise ukuba uncedo oluhle nolusigxina.

Ukuba umbuzo wokuba ulungele ukulala emgangathweni onzima, udibanise kwingxoxo enobungane, ungangqubuzeki kwiingcingo zezilwane ezizama ukubonisa ukuba ulala emgangathweni unobungozi kakhulu. Mhlawumbi abantu abagqithiseleyo okanye abasetyenziselwa ukuphumla kwiimitha zokunqongophala baya kufumana iimvakalelo ezithile ezingenakuvuthwa ekuseni emva kobusuku bonke emgangathweni, kodwa ukuphazamiseka okunjalo kunokwemvelo kwaye kufana nokukhathala kwe-muscular ehlanganisa wonke umzimba emva kokunyamezela Uqeqesho kwindawo yokuzivocavoca.

Ukungqinelana

Kubantu abanobuchopho, umbuzo wokuba uncedo ukulala phantsi, ngokuthe ngqo, akukho mbambano opheleleyo. Inika impendulo engalunganga. Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukuba ubuthongo kumgangatho bunqatshelwe. Iingcali azicebisi ukuba zilandele iindlela ezintsha zokufakela indlela yokuphila yaseJapan, isiTshayina namaKorea, ukuba ugqirha ugxile ukuba uphumle kuphela kwisibhedlele soyilo olukhethekileyo okanye ukuba uhlala kumgangatho wokuqala wesakhiwo sezindlu okanye i-cottage yelizwe apho ikhonkrithi zenza ubuthongo busuku bube yingozi kakhulu .

Ukuba usenokungabaza, unganikezela ithuba elitsha ithuba lokulala phantsi komgangatho onzima ngeveki okanye ixesha elide. Uza kubona kumava akho: okwaneleyo ukuhlupheka kakubi kwiimisipha kunye nokunyaniseka okungaqhelekanga, njengoko le ndlela yokuphumla ebusuku iya kuba ngumkhwa, kwaye awukwazi ukufumana ngokulula ukufumana umsebenzi kumbhede otholileyo. Akuninzi kakhulu malunga nokulungeleka njengempilo: okokuqala ukulala phantsi, wenza isinyathelo sokuqala, kodwa isinyathelo esibalulekileyo ekupheliseni ngokupheleleyo intlungu.