Indlela imisipha entanyeni: indlela unciphise ukucindezeleka, umsebenzi, futhi izeluleko kongoti

Uma une isikhathi eside umzimba esimweni esiyinkinga, ehlezi isikhathi eside emsebenzini, ngenxa yokungabi bikho ulwazi njengoba ukukhulula imisipha entanyeni, iqala umdlalo ngokushesha overstrained. Lezi imiphumela emibi kuholele amajaqamba, ukuphazamiseka kwamandla umgogodla ngisho nokugula ngengqondo.

Lesi sihloko ngeke ukhulume kanjani ukukhulula imisipha entanyeni.

I elixhumanisa

Ngo izimfundiso empumalanga zingatholakala Ebhala ngokugomela kokuthi entanyeni uhlobo kwebhuloho phakathi kwengqondo nomzimba. Ngakho bathi, ngoba ezine yimizwa eyisithupha kukhona ekhanda. It sinquma isiqondiso inhloko ukunyakaza komzimba.

Kwezokwelapha Chinese bakholelwa ukuthi indawo wesibeletho kuyinto reflexogenic amandla band, okuyinto unomthwalo umsebenzi ubuchopho futhi ukujikeleza izandla. Isisindo ikhanda kusuka ezine kuya kweziyisishiyagalombili amakhilogramu. Wakhe omncane ubambe eziyisikhombisa amathambo wesibeletho, amotriziruyuschihsya uqwanga. Kodwa zikhona amaningi njengoba 32 kwemisipha wesibeletho ukuthi ukugcina ikhanda uqotho, lula ukuhamba futhi ivikela ke. Kule ndawo kukhona imithambo ezine eziyinhloko, izinzwa eziyisishiyagalombili ngobukhulu futhi umsele umgogodla. Waqaphela ngegazi yabo supply ekhanda, esifubeni lomzimba emikhawulweni aphansi, kanye kulawulwa umsebenzi kwemizwa.

Overvoltage imisipha entanyeni futhi collar endaweni sinqamukile ukusebenza imithambo yegazi kanye kwalapho kuhlangana khona imizwa, imisipha uthola ngaphansi nesidzingo sekutsi kwegazi. Ngenxa yalokho, kukhona ikhanda, futhi ibhande ehlombe kukhona ezinye ukuqina. Amaphaphu we Imisipha yentamo okuholela imibimbi singakafiki isikhathi Nasolabial emabunzini, ukuvuvukala ebusweni, pinching izinzwa emnyangweni umgogodla, yingakho kukhona sciatica, aphazamise umsebenzi neminye imigwamanda.

Ukucindezeleka Relief nge trapezius kwemisipha

Kunezindlela ezahlukene imisipha entanyeni nasemahlombe. Ake uqale nge umzimba ezilula. Ekunciphiseni ukucindezeleka kusukela imisipha trapezius, kuqala ukuphrinta esifubeni phambili, bese uyaphakamisa amahlombe izindlebe zakho, bawayeka awela phansi, uphumule imisipha yakho.

Ngaphambi ufunde indlela ukususa ukungezwani kusukela entanyeni, ufunde ukugcina ikhanda lakho kahle. Donsela phezulu ngemuva ekhanda ngendlela sengathi ikhanda alenge yezinhlamvu exhunywe okhakhayini. Chin ngenkathi kancane abelethwe phezu. Lesi sikhundla ngenye indlela indlela imisipha ye ikhanda nentamo. Futhi, ungakwazi balahle umkhuba omubi ukwesabisa noma, Ngakolunye uhlangothi, yehlisa ikhanda lakhe. Ngaphezu kwalokho, isikhundla lesifanele ikhanda kunomthelela ukuphefumula elilungile kanye ukusekela ukuma enhle.

Nethezeka osemahlombe akho futhi ukudonsa umqhele. Zizwe amathambo entanyeni zinwetshwe. Ungakwazi ngesikhathi esifanayo ngobumnene futhi kancane ujikise ikhanda lakhe. Khona-ke yehlisa ikhanda lakho esifubeni sakhe. Zama ukugcina kwesilevu yakhishwa kulowo ingqwababa. Kancane ujikise ikhanda lakho nganxanye nabanye, sitsheke emuva ngakho zama ukuthola ingxenye engezansi entanyeni. Buyela emuva isikhundla lapho phezulu sengathi okwesikhashana kuchungechunge.

Ukhumbula isikhundla entanyeni ekhanda emini bese uphinda umsebenzi, bese uzama ukugcina ikhanda lakho ngqo.

Kancane kancane, uzofunda umkhuba omusha, ukuze impilo jikelele luzoqiniswa. Lokhu ngeke nje ukusiza abantu entanyeni nje ukhathele. Ngalo uyofunda indlela imisipha entanyeni osteochondrosis. Gymnastics sisonke kunomthelela lokhu. Vele wonke umzimba okufanele kwenziwe ngokucophelela okukhulu.

Ukuzivocavoca, okudambisa ubuhlungu kusuka emuva

Ngokufunda indlela khululeka imisipha emuva nentamo Amazing ngeke ngezinye izikhathi ukuqeda ubuhlungu kulezi zindawo. Kodwa, kusukela ejimini, kumelwe ususe ubuhlungu kuqala. Kungenjalo umzimba ekugcineni kungaqinisa ngisho ubuhlungu. Hlala phezu ngasemaphethelweni ombhede, ebusweni okungadingi bend. Lala ngomhlane futhi uphakamise imilenze yakho. Thola isikhundla lapho imisipha emuva kuyoba elula kakhulu, futhi ahlale kuleyo isikhundla isikhathi esithile. Ukuvuka, zama ukungazivezi nzima emuva yakho engezansi.

Ukuzivocavoca, okudambisa ubuhlungu entanyeni

Ukuqeda ubuhlungu entanyeni, wenze izivivinyo kwezilandelayo:

1. Kancane kancane emaceleni ikhanda lakho phambili kuze eyeka, bese Asondele emuva.
2. Kancane ujikise ikhanda lakho komunye, bese kolunye uhlangothi ngangokunokwenzeka.
3. Ngiguqe ikhanda lami ithuba maqondana emahlombe.
4. Ukuphumula izandla phezu kwebunzi lakhe nokumelana, esitshekile ekhanda lakhe, ukulungisa isimo esinjalo imizuzwana embalwa; ke, ebeka izandla zakhe phezu kwekhanda lakhe, futhi banqobe ukumelana, ikhanda ukugumbuqela.
5. Njengoba izintambo ziyobe ziphethwe kuthathe amakhilogremu amabili dumbbell bese ubamba ingalo kwehlisa, kuyilapho kancane wazibuza yona futhi kwehlisa emahlombe.

Exercises ngomoya

Emlonyeni bathola umoya futhi ubambe umoya wakhe, ikhanda lakhe esitshekile. Khona-ke, uphakamise wehlise ehlombe izikhathi eziningana. Buyela isikhundla ukuqala bese exhale. Ukuzivocavoca iyaphindwa kabili.

Izandla clenched ku ngezibhakela, welula phambili, amadolo kancane izimisele nomoya wenze a motion isiyingi ngezandla zakhe. Njengoba exhale, agobe izingalo ngesikhathi izindololwane, ngokucindezela ukuba ezinhlangothini. Ukuzivocavoca kwenza kathathu.

Hlala e ukuma cross-ezinemilenze. Izandla eligoqiwe lock ngemuva ekhanda lakhe. Shona sehliselwe donsa bese exhale lift. Nemithambeka kuthiwa liphindwe izikhathi eziyishumi.

Ngaphandle kokushintsha isikhundla sakhe, wenze kwemithambeka ekhanda. On the donsa - enyakazayo, njengoba exhale - isikhundla sokuqala. Phinda kwemithambeka kayishumi kwelinye kanti olunye uhlangothi.

ukuphumula

Ingabe ngempumelelo kakhulu ukuphumula izikhathi. Ingabe nabo nsuku zonke, futhi uyosheshe uwazi kalula indlela imisipha entanyeni. Indlela esebenzayo unciphise ukucindezeleka, hhayi nje ngobe kutawutfutfukisa entanyeni, kodwa futhi ngoba kwezinye izingxenye zomzimba.

Ukuze sithathe session umculo ekhululekile futhi emnandi, ingubo izingubo ukhululekile futhi ilale ngomhlane.

Ukuze ukuphumula muhle ukuze ungeze ukuphefumula izivivinyo. Ukuphefumula ngokukhululekile futhi buthule, kodwa ngemva umoya kancane uzama ukubamba umoya wakho. Ungeqisi it. Lapho umsebenzi kubaluleke kakhulu ukuthi kwakufana nokuphefumula mahhala futhi ungaqhubeka uphumule.

massage

Massage abelaphi bayazi kahle indlela imisipha entanyeni. Kodwa labo kubuhlungu, ungakwazi kalula wenze massage ngokwakho.

Ukuze wenze lokhu, kuzomele uqale vuka qondanisa emuva akho, ake ubeke isandla entanyeni ngemuva kokwenza ukunyakaza kuwukuziphulula kusukela phezulu phansi. Kancane kancane, ungakwazi ukwengeza umfutho kancane futhi umzamo. Uma entanyeni has amajaqamba, ubuhlungu kuzozwakala. ingcindezi omningi bengayi.

Khona-ke uthumele ngesandla endaweni ibhodi lemisindo, ngaphandle kokuma ukunyakaza massaging. Trapezius imisipha kudingeka uthwebule kunoma isiphi isimo, noma ngabe bakhathazekile ubuhlungu endaweni eyodwa kuphela entanyeni. Ngokuvamile, imisipha ukungezwani ubude lonke. Ngakho ungamangali uma ngesikhathi massage uyozizwa ubuhlungu futhi ibhodi lemisindo.

Ngemva le izoni kumele aye ngemuva ekhanda, kwisayithi ye ikhanda nentamo ngokuhlanganyela. Njengoba empilweni yesimanje, abantu abaningi bathuthela kancane ke amajaqamba kule ngxenye ngempela njalo. ngokuvamile akusimangazi ngokwabo kule ukuqina endaweni nezingxabano.

Ngemva kwalokho, phindela entanyeni, ninake ke, bese futhi ukuya ngemuva ekhanda. Thola sekhefu kumila ikhanda futhi uhlikihla kubo. Ekupheleni massaged ekhanda.

Massage enze kuwukuziphulula pinching, patting futhi isixwayisi ukunyakaza. Uma ufuna, indlela uphumule imisipha ezijulile entanyeni, kuyindlela eyokusiza.

zokuvimbela

Ngaphezu umsebenzi, ungakhohlwa mayelana nezinye izindlela ezisiza indlela imisipha entanyeni. Thina ukuchaza kubo.

1. Uma uqeqesha nabezindaba, hhayi ukuze isisindo sakhe sithi ne ukuqapha ukuma, kuyoba kakhulu ukunciphisa umthwalo emuva yakho bese wenze imisipha enamandla. Kuyoba lula ukugcina ikhanda lakho sesimweni elungile futhi ungayeki yakhe ukuba athembele phambili.
2. Lapho umsebenzi sedentary ku bend eduze etafuleni. Hlomisani ngokwakho endaweni ukhululekile, thatha ikhefu njalo ngehora ukushintsha isikhundla umzimba.
3. Ake ukuphumula imisipha entanyeni, ngakho akulona yachichima ukwazisa i isikhundla EsiZulwini asinayo.
4. Ngisho ngokuhamba umsebenzi ukwenza umzimba ezilula entanyeni.
5. Ungacindezeli indlebe yakho emahlombe nge kwihendisethi.
6. Musa ukuxubha, wamshaya emuva ikhanda lakhe kakhulu.
7. Intamo bangaba ogulayo ngenxa kumatilasi engalingani noma umcamelo likhulu kakhulu, noma ngenxa sezimiso kwezimo ezihlukahlukene ebusuku. Kungcono ukulala ukhethe kumatilasi niqinile, isicamelo encane.

isiphetho

Ukuze uzigcine ukucindezeleka, uyisuse ku ukungcebeleka kusihlwa kuleli paki. Ushawa efudumele futhi okuphumuzayo isiphuzo itiye herbal ngoju. Khona-ke iphupho zaphumela okukhulu. A omuhle entanyeni ukuphumula.