Kutambasula (kutambasula) kwa oyamba kumene kunyumba: masewera olimbitsa thupi * Crossfit

Gawo lofunikira kwambiri kulimbitsa thupi kulikonse ndi masewera olimbitsa thupi omwe cholinga chake ndi kukulitsa kukhathamira kwa minofu ndi mitsempha. Kutambasula tsiku ndi tsiku kumathandizira kusinthasintha, kuyenda kosavuta, komanso kumathandiza kuthana ndi kulumikizana.

Kutambasula zoboola ndi minyewa yamiyendo kumathandizira kuti magazi aziyenda bwino m'chiuno ndipo zimawonetsedwa ngakhale kwa amayi apakati. Ngati mumapereka mphindi khumi tsiku lililonse m'makalasi, mutha kukwaniritsa zotsatira zabwino: kupeza chisomo, kusinthasintha, khalani patali.

Ubwino wokutambasula ndipo ndani amafunikira?

Thupi limatambasula mitsempha ndi minofu ndikofunikira kuti thupi lizikhala bwino ndikuzikonzekeretsa pang'ono pang'ono kuti liziphunzitsidwa kapena kuthandizidwa kuti lipeze msanga mukatha masewera olimbitsa thupi.

Ndili ndi msinkhu komanso chifukwa cha zinthu zosiyanasiyana, mwachitsanzo, kungokhala, kutenga mimba, kudwala kapena kuvulala, kuyenda molumikizana ndi kufooka kwa mitsempha kumachepa. Pankhani yotambalala bwino, sizitanthauza nthawi zonse kugawanika kapena ma yoga asanas ovuta. Nthawi zina ndimatha kumangirira zingwe zazingwe mosavuta, kugwada, kufikira alumali.

Zochita zosinthasintha nthawi zina zimawoneka zosasangalatsa komanso zosafunikira, koma ndizofunikira kwambiri:

Amayi oyembekezera, kukonzekera kubadwa kwa mwana, pewani misozi yowopsa ndikukonzekera mitsempha yoyenda mwana wosabadwayo kudzera m'chiuno.
Kwa amayi atabereka mwana kuti achiritse msanga, kutsekula kwa diastasis, kulimbitsa thupi ndi minofu yam'mbuyo.
Othamanga, makamaka maulendo ataliatali.
Kwa iwo omwe amakonda zomanga thupi ndipo akufuna kumanga minofu mogwirizana.
Amuna omwe amagwira ntchito molimbika kuti athetse zomangira msana, kuchepetsa kupweteka kwakumbuyo ndikupewa matenda omwe amabwera chifukwa chapanikizika kwambiri.
Aliyense amene amakhala nthawi yayitali amakhala moyo wongokhala.
Omwe akufuna kuchira msanga kuvulala kwa mafupa ndi minofu, atadwala ndikuchitidwa opaleshoni.
Anthu okalamba, kuti azitha kuyendetsa thupi kwa nthawi yayitali, kuyenda bwino kwa magazi, chisangalalo chokhala achangu.
Kwa achinyamata ndi achikulire, kuti azikhala bwino, chisomo, kukopa komanso kutulutsa minofu.

Kusinthasintha ndi katundu wa munthu aliyense. Wina mwachilengedwe amakhala mosavuta pa twine, amakweza miyendo yake kumtunda, amawerama ndikuyimirira mlatho. Wina amafunika kuphunzitsa mwachidwi kwanthawi yayitali, ngakhale atangopeza zochepa.

Mitsempha ya akazi ndiyotanuka kwambiri kuposa yamwamuna. Komabe, chinthu chimodzi ndichachidziwikire - ndi ukalamba, munthu wosasinthasintha zimawavuta kwambiri kuchita zinthu zokhudzana ndi ma sprains, ndipo mwayi wovulala udzawonjezeka. Chifukwa chake, ndibwino kuyamba kuyeserera mwadongosolo mwachangu momwe mungathere kuti mukhalebe osasunthika komanso opepuka mpaka ukalamba.

Ubwino wotambasula ndi wovuta kupitilira. Aliyense amene amachita masewera amadziwa kufunikira kosinthira mphamvu ndi cardio yokhala ndi maofesi omwe cholinga chake ndi kutambasula minofu ndi mitsempha.

Kutambasula ndikofunikira kuti:

Pewani misozi ya minofu, kuchepetsa ngozi yovulala komanso kupweteka mutatha kulimbitsa thupi.
Chotsani chingwecho mu minofu mutatha katundu wambiri.
Lonjezerani kusinthasintha kwa thupi, lithandizeni kuti likhale labwino.

Kutambasula kumawonetsedwa osati kwa othamanga okha kapena omwe amatsata chithunzichi, kumapita pafupipafupi kumalo ochitira masewera olimbitsa thupi. Maofesi osavuta atha kuchitidwa kunyumba.

Mitundu yotambasula

Zochita zolimba za mitsempha, mafupa ndi minofu zimakhala zosiyana, zamphamvu ndipo zimagawidwa mu:

Yogwira ntchito, pamene munthu mwiniyo akuchita khama, mwachitsanzo, kupindika mwendo wowongoka kapamwamba kapena kupindika patsogolo.
Wongokhala, wochitidwa ndi wothandizira kutikita minofu kapena kinesitherapist pomwe wodwalayo ali m'malo omasuka.
Mphamvu, yofanana ndi yoga kapena wushu, pomwe kulumikizana kwa gulu limodzi laminyewa ndi minyewa imayenda bwino kupita kwina.
Malo amodzi, pakakhala kutalika kwa gulu limodzi lamankhwala pamalo amodzi.
Ballistic, momwe ndimafupipafupi, akuthwa, munthu amayesetsa kukoka ndiminyezi ya preheated momwe angathere.

Mtundu uliwonse uli ndi mawonekedwe ake ndi zotsutsana, njira zophera ndi zodzitetezera. Ndikofunika kuti muzidziwe bwino musanayambe kuchita masewera olimbitsa thupi.

Kukonzekera kwakuthupi ndi kwamaganizidwe

Ngati mukufuna kuchita nawo zolimba ndikukwaniritsa zotsatira zina, mwachitsanzo, phunzirani kukhala pa twine kapena kuyimirira pa mlatho, muyenera kuyang'anitsitsa kukonzekera.

Kuti musatope ndikusiya maphunziro, muyenera kuganizira mfundo zotsatirazi:

Landirani jenda yanu, zaka zanu, momwe thupi lanu lilili komanso thanzi lanu. Osadzinyalanyaza zomwe mukufuna, komanso musapeputse bala. Konzekerani kuti musadziyerekezere ndi ena, koma ndi inu nokha m'mbuyomu.
Pezani mphotho yokwanira pa masewera olimbitsa thupi. Asakhale keke kapena tiyi wokhala ndi maswiti, koma chizindikiro pa kalendala yazopambana, chithunzi pamawebusayiti, kulumikizana ndi anthu amalingaliro ofanana, kupumula nokha.
Dziwani ndi kulemba zomwe zingakulimbikitseni kuchita masewera olimbitsa thupi. Mwachitsanzo, kupindika nthawi iliyonse mukamadutsa galasi, kapena kuyika alamu kwa mphindi zisanu.
Osayembekezera zotsatira zamtsogolo. Zolemba m'dayala yapadera kapena kalendala zidzakuthandizani kuti musakhumudwe. Ngati kupita patsogolo kwalembedwa, padzakhala mphamvu yopitilira.

Kuphatikiza pa chikhalidwe, ndi bwino kuyang'anitsitsa maphunziro apadera:

Onetsetsani kuti mutambasule minofu yanu ndi mitsempha yanu pasadakhale. Pachifukwa ichi, masewera olimbitsa thupi ndi oyenera, omwe amayenera kuchitidwa mwadongosolo, kuyambira ndi khosi mpaka pamapazi.
Kumangika kwa mitsempha kuyenera kuyang'aniridwa ndikuwonjezera katundu akapumula komanso osamvanso nkhawa.
Thandizani thupi kuti likhale lokonzeka kutikita minofu, kuwala kwa mtima.

Nthawi yabwino kuchita zolimbitsa thupi m'mawa.

Njira yakupha

Kutambasula kumakhala kowawa kwa oyamba kumene. Zowawa ndizosapeweka, koma ziyenera kupiririka, zomwe mutha kuzolowera pang'onopang'ono. Sitiyenera kukhala ndi zotsekemera za mitsempha yong'ambika ndi zowawa zosapiririka.

Kwa oyamba kumene, pali malamulo angapo, kutsatira, omwe mungaphunzitse osawopa kuvulala.

Chisamaliro chiyenera kulipidwa kwa:

Kutentha kokwanira kwa minofu yonse ndi mitsempha. Kuti muchite izi, muyenera kuchita maofesi angapo ofunda, kuwonjezera magazi ndikudzipangitsa kukhala otentha.
Kutenthetsa minofu yaying'ono. Ndikofunika kuyambitsa kulimbitsa thupi ndi kupindika, kutambasula, kenako ndikupita patsogolo, agulugufe ndi achule.
Ngakhale kupuma kwakukulu mukamachita masewera olimbitsa thupi.
Kupumula komwe kumachokera mkati. Kuchita masewera olimbitsa thupi kuyenera kuchitidwa pakamatuluka mpweya, kulingalira momwe minofu pang'onopang'ono imafewera ndikutambasula. Popanda kulumikizana pakati pa ubongo ndi thupi, zotsatira zake sizingatheke.
Kusalala kwa kayendedwe. Simungathe kupanga ma jerks akuthwa, kulumpha, ma coups.
Chikhalidwe cha ululu. Amatha kukhala osasangalala, koma sayenera kukhala ofanana ndi omwe avulala. Kupweteka m'mitsempha ndi mafupa sikungaloledwe.

Zovuta pamaphunziro

Kwa iwo omwe sadziwa kutambasula ndi choreography, omwe sanachitepo yoga ndipo sakudziwa komwe angayambire makalasi, machitidwe osavuta koma othandizawa ndioyenera.

Mphaka

Muyenera kukwera pazinayi zonse, yongolani kumbuyo kwanu kufanana pansi. Kenako pang'onopang'ono mugwada pansi, ndikukonzekera malo okwera kwambiri kwa masekondi ochepa.

Kutambasula matako

Kuti muchite masewera olimbitsa thupi, muyenera kugona chagada. Pindani mwendo umodzi pa bondo, ndikwezani winayo, ndikuthandizani ndi manja anu, kwinaku mukuwasiya. Pang'ono ndi pang'ono, mwendo winanso amathanso kuwongoledwa.

Mutha kukoka matako pochita zopindika kutsogolo mutakhala.

Minofu ya ng'ombe ndi khosi

Lungani patsogolo, ndikusiya mapazi anu pansi ndi zidendene zanu zikukanikizika pansi.

Kupinda patsogolo pamalo oyimirira kumakoka miyendo yonse kumbuyo, kuphatikiza ana amphongo. Chinthu chachikulu apa sichiyenera kuiwala kuti simungathe kuzungulira kumbuyo kwanu ndikukhotetsa miyendo yanu.

Kutsogolo kwa ntchafu

Minofu imeneyi imafutukuka bwino ngati mutagwira zala zanu ndi dzanja ndikubweza mwendo wanu kumbuyo kwa matako anu.

Zochita zomwezo zitha kuchitidwa mutagona kumbuyo kwanu, ngati nthawi yomweyo mugwadire mawondo ndikusunthira mapazi anu kumutu, kuyesera kugwada pansi. Mutha kugwiritsa ntchito gulu labala mosavuta.

Nyumba yanthiti

Kuti muchepetse msana wa thoracolumbar ndi lamba wamapewa, kukweza manja atsekedwa kumbuyo kumathandiza bwino.

Lumbar

Kupinda patsogolo, kumbuyo ndi chammbali kuchokera pansi, kugona kapena kuyimirira bwino kutambasula minofu yakumbuyo mdera lumbar. Zopindika ndizothandiza pakupanga m'chiuno mwanu ndikuchepetsa ululu mukakweza zolemera.

Chenjezo

Tsoka ilo, si aliyense amene angayambe ntchito yotambasula mwakhama. Pali zinthu zingapo zaumoyo zomwe kutambasula kumatsutsana.

Ndikofunikira kufikira kalasi mosamala kwambiri ngati wophunzirayo ali:

Osteoporosis kapena mafupa osalimba.
Matenda a mtima, matenda oopsa, thrombosis, mitsempha ya varicose.
Nyamakazi ndi olowa hypoplasia.
Hernias ndi zotuluka msana.
Scoliosis, kusunthika kwa ma vertebrae, mitsempha yotsinidwa.
Matenda pachimake, limodzi ndi malungo, kupweteka, kufooka.

Asanachite masewera olimbitsa thupi, anthuwa ayenera kukaonana ndi dokotala komanso kinesitherapist.

Kutambasula kwa amayi apakati ndi omwe amachepetsa thupi

Ngati gynecologist sakufotokoza nkhawa zake zolimbitsa thupi zolimbitsa thupi, kutambasula ndibwino kuti azimayi azikonzekera kubereka komanso njira yofananira yoyembekezera. Muyenera kuchenjeza ophunzitsa za matenda anu kapena kulembetsa mgulu la amayi oyembekezera.

Maofesi otambasula azikhala osiyana, koma nthawi yomweyo azisunga zothandiza komanso zothandiza.

Muthanso kuchira pakubereka ndikutambasula.

Kuchita masewera olimbitsa thupi kumathandizira kukonza chimbudzi powonjezera peristalsis. Kuphatikiza apo, kutuluka kwamitsempha yamagazi komanso kutuluka kwa magazi mkati mwa ulusi wa minofu kumawongolera, zomwe zimathandizira kuzilimbitsa komanso kupewa cellulite. Khungu limayamba kupukutidwa, ndipo kusangalala kumawonjezera kudzidalira komanso kukhala bwino.

Maganizo olakwika okhudza kutambasula

Zochita zilizonse, kaya ndi masewera kapena masewera olimbitsa thupi, pakapita nthawi zimakhala ndi zikhulupiriro zingapo. Omwe amasokoneza kwambiri ndi omwe amafunafuna zopinga kuti asachite masewera olimbitsa thupi. Ndikosavuta kupeza zifukwa zomveka zokanira kuchita masewera olimbitsa thupi kuposa kuzichita mwadongosolo komanso moleza mtima, ndikugwirira ntchito zotsatira zake.

Nthano zotsatirazi zimakhudzana ndikutambasula:

Kusinthasintha ndichinthu chachilengedwe, ngati mwachilengedwe mitsempha siyotambalala bwino, ndiye kuti kupulasitiki sikungatheke. Izi sizoona. Poyamba, mitsempha yolumikizana komanso zimalumikizana zimayamba kupsinjika tsiku ndi tsiku. Kutambasula kwa Gutta-percha sikungagwire ntchito, koma kuyendetsa bwino kumatsimikizika.
Kuchedwa kutambasula patatha zaka 30. Inde, mitsempha imatha kutambasuka ndi ukalamba, koma siyikhala mwala. Ngati simunatambasule, kuyambiranso kusinthasintha kumangotenga nthawi yayitali.
Ndizopweteka kwambiri komanso zopweteka. Kupweteka kwakanthawi panthawi yochita masewera olimbitsa thupi komanso pambuyo pake kumawonetsa kuphwanya njira ndi kutentha kosakwanira. Mwakutero, kusapeza pang'ono pokha kumayenera kumveka mukatambasula.
Kutambasula sikungasinthe mawonekedwe anu. Mwinanso kuchuluka kwa kalori pakatambasula sikokwanira kwambiri ngati nthawi yamphamvu kapena yamtima. Koma cholinga chake sikungogwiritsa ntchito mphamvu zamagetsi zokha.

Thupi logwirizana limapangidwa ndi katundu yunifolomu yamagulu onse aminyewa ndi minyewa, yamagulu osunthika osunthika, yopepuka komanso chisomo.

Simuyenera kufunafuna zifukwa zodzikhululukira zosafuna kuthandiza thupi lanu kukhalabe achichepere komanso magwiridwe antchito. Mutha kuyamba kuyeserera kwa mphindi zochepa patsiku. Zidzakhala zabwino kale ku thanzi lanu.