Indlela ukuqinisa amalunga omzimba wakho nemisipha: amathuluzi kanye umzimba

umsebenzi izinhlelo ibalulekile ngasiphi yobudala. Linikeza izinzuzo eziningi wonke umzimba: it kuqinisa emisipheni nasemalungeni, isagcine ngisho kwandisa enamandla, kuthuthukisa indlela yekuma, eguquguqukayo kanye umsipha ibhalansi, amandla kanye ukumelana ukucindezeleka. Ukuze silondoloze ithoni of the system zemisipha, udinga imnike ingcindezi ethile nsuku zonke.

Amalunga kanye nendima yabo lwamathambo omuntu

Amalunga - zezakhi ezivame kakhulu kuleli lwamathambo omuntu. Zinikeza ukunyakaza mahhala, kodwa ngaphakathi kwemingcele kuchazwe isimo sabo. Ukuhamba kwe-kwakwakhe kunciphisa amandla awo, kanjalo basuke okwengeziwe lwaqiniswa ukulele fibrous. Emzimbeni womuntu kunamakhulu amalunga omzimba. Ezinye zazo yilezi amancane ukucasha, isibonelo, i-izihlakala. Futhi nezinye ezinkulu futhi okuqaphelekayo, isib, emahlombe, emadvolo izindololwane. Ukuhamba lezi zakhi emzimbeni ihlukile kakhulu. Ngokwesibonelo, eyindilinga ngokuhlanganyela ehlombe ivumela ukuhambisa ingalo ukuphendukela kunoma iluphi uhlangothi kanye flat compounds intercarpal ukunikeza sakugcina kuphela ngokuhambisa ngokumelene nomunye amathambo. Umbuzo kanjani ukuqinisa emalungeni, iyasebenza namuhla kunanini ngaphambili.

Amakilasi ewusizo kakhulu ukuqinisa amalunga omzimba

Abantu abaningi bayazibuza kanjani ukuqinisa emalungeni. Kuyadingeka ukuqinisekisa ubuncane umthelela imithwalo, ezifana ukuhamba, ukubhukuda, Obonisa kwi ibhayisikili umsebenzi. Qinisa uxhumano, ukunciphisa ingozi yokulimala, ukusiza esisuka umzimba, ezihlanganisa i-yoga kanye Pilates. Kuyinto indlela engcono yokuqinisa amalunga omzimba.

Ukuze bazivikele izinkinga, kuzomele ulandele imithetho:

1. Yiya wezifo zamathambo. Umuntu afanelekayo kumelwe ukuhlola isimo iqakala, nedolo hip amalunga omzimba.
2. Lawula isisindo sakho. Ukukhuluphala ngokweqile - lo mthwalo owengeziwe wonke amalunga omzimba, ikakhulukazi nedolo hip. Ukwandisa 1 kuphela kg isisindo inyuka ngo 10-15% ingozi yokuba osteoarthritis.
3. Ukuze ukhethe izicathulo kwesokudla. izicathulo ungakhululekile, ikakhulukazi High Heels, ungonakalisa ukuma kwakho, Gait futhi izifo imilenze. Izicathulo engcono kuqinile umlenze izicathulo ne lwaleli ukwesekwa kanye ematheni elithambile, lezi izicathulo - nokuvimbela engcono yokulimala ka iqakala, hip kwamajoyinti.
4. Ukuhlomisa emsebenzini. Ngokungalungile zilethwe ikhompyutha noma ukuma ungakhululekile etafuleni lakho kudala inkinga yomgogodla, nakho phambili kuya emuva ubuhlungu nentamo.
5. Sebenzisa izinhlanzi Ukudla ngaphezulu. Fish amumethe unsaturated okunamafutha acid, kunesidingo sokuba amalunga omzimba.
6. Zibandakanye umzimba ofanele ukuthi ngcono eguquguqukayo, ukuma, ibhalansi kanye nokudidiyela.

Uyini umsebenzi omuhle ukuze amalunga nemisipha?

umsebenzi ezahlukene kuletha izinzuzo undoubted wonke umzimba. Indlela yokuqinisa amalunga, imisipha kanye nemisipha, uyokwenza kuzo uhlobo umsebenzi ngamunye:

1. Ukuvivinya umzimba ngendlela kuthuthukisa igazi ligeleze emalungeni, kuqinisa nemisipha.
2. Welulekela inyuka uhla motion, ukunciphisa ukuqina, okudambisa ubuhlungu.
3. Ukuqeqesha amandla kuqinisa nemisipha futhi imisipha.
4. Ukujigima kuqinisa imisipha futhi emisipheni yomzimba aphansi.
5. Ukubhukuda ngcono eguquguqukayo kanye igazi ligeleze amalunga omzimba.
6. Ukudansa kuthuthukisa kwegazi, ukubambisana.
7. Ukuhamba kwandisa ukuhamba.
8. Jumping ukuqinisa nemisipha futhi imisipha yomzimba aphansi.
9. Yoga kwandisa uhla motion, ukunciphisa ukuqina, okudambisa ubuhlungu.
10. Pilates nomphumela ofanayo njengoba i-yoga.

Bonisa sokuba imisipha ehlombe nemisipha athula

imisipha Overstrain ka emahlombe futhi emuva engenhla igcwele yisimo esibuhlungu kakhulu. Slouching etafuleni lakho nokuma komzimba owayesekhokhoba ngokuvamile iholela imisipha esintamo kwesifuba welulele imisipha emahlombe futhi emuva, futhi lokhu, esikhundleni salokho, kuholela ikhanda ubuhlungu bemisipha kule ndawo.

Indlela yokuqinisa ngokuhlanganyela ehlombe, bonisa izivivinyo ezilandelayo:

1. Ingase iphendule ngokungabi nasithakazelo. Imile ukuthi siphakamise kwamahlombe akhe ezindlebeni zakhe, yokuxhuma blade ke uzithatha bese uphonsa.
2. Ukuxuba futhi dilution ka emahlombe. Ngangokunokwenzeka ukubeka phambili emahlombe phambili ke ubasuse emuva, ngokujoyina isiphanga.
3. Welulekela emuva. Hlala esitulweni, nibeke izinyawo zenu phansi. Kancane ukuncika phambili. Welulekela izingalo zakhe phakathi kwemilenze yakhe ukufinyelela imilenze situlo, kuze kukhona ukungezwani oqinile ngemuva engenhla. Kancane kancane ukuthatha isikhundla sokuqala.

umsoco ofanele

ukudla ngendlela enempilo kubaluleke ngasiphi yobudala: ebuntwaneni lapho amathambo nemisipha ezikhulayo ngentshiseko, kanti lapho esekhulile, lapho izicubu buthaka. Ithambo Elinempilo njalo kudingeka okungenani ube oluthile amavithamini wezokudla namaminerali, ikakhulukazi calcium emgqeni.

Indlela yokuqinisa amalunga nemisipha ngamandla? Ukudla kunikeza umzimba amandla, okuyinto edingekayo ukuze wonke umzimba njengendlela uphethiloli imoto. I amaprotheni ku ukudla esetshenziswa ngaphakathi emzimbeni womuntu njengesijeziso yokwakha. Ngokuthakazelisayo, ithambo lomuntu ngokuqhubekayo ahlahlele futhi yakha. iminyaka 7-10 amaminerali omdala skeleton izidakamizwa ibuyekeziwe ngokuphelele. Futhi njengoba ingane, lapho ingane ikhula ngesivinini, skeleton yakhe ibuyekeziwe ngokuphelele iminyaka engu-2. Ezinye izakhi mkhondo namavithamini iwusizo ikakhulukazi amathambo, amalunga nemisipha. Ngaphambi ukuqinisa emalungeni ngosizo umsebenzi, udinga ukunikeza umzimba ngokudla ukudla okunempilo.

Imikhiqizo adingwa yimisipha enempilo, amathambo kanye namalunga

inombolo ezidingekayo etholakala kalula kusuka ukudla okunempilo ezihlukahlukene, ehlanganisa amaqembu umkhiqizo elandelayo:

1. Imikhiqizo yobisi (ubisi, iyogathi, cottage shizi, ukhilimu omuncu).
2. Amafutha kanye carbohydrate (amafutha yemifino, amantongomane, inhlanzi).
3. Izithelo nemifino (fresh, eqandisiwe, omisiwe, ekheniwe).
4. Amaphrotheni (inyama, inhlanzi, inyama yenkukhu, amaqanda, okusabhontshisi, amantongomane, okusanhlamvu).

Uma imenyu nsuku zonke ayihambisani ukudla okunomsoco uhlelo zemisipha, kuyinto efiselekayo ukuthatha amaphilisi:

• calcium;
• Vitamin D;
• magnesium;
• acid omega-3-okunamafutha.

Umthamo elikhulu calcium abantu kufanele uthole kuqala iminyaka yokuphila 20, lapho enamandla selibekiwe esikhathini sokukhula esebenzayo. Ngaphezu kwalokho, ebulilini calcium ezidingekayo eduze engu lapho ithambo amaminerali ukuminyana kuyehla ngenxa azifele futhi ingozi waphuka iyakhula.

amadolo impilo ngokuhlanganyela

Ngokuhamba ukuphila amadolo ibhekane ukucindezeleka okukhulu. nezihlanganiso zazo njalo zigcinwe esisindo futhi uhlushwa ukulimala zasekhaya kanye nemidlalo. Amadolo - joint ngobukhulu futhi eyinkimbinkimbi kunazo emzimbeni womuntu, it is ubuhanjelwe eziningi imisipha, nemisipha futhi imicu yemisipha, ehlanganisa kuqinisekisa ukungaguquguquki nokuzinza umsebenzi amadolo umlenze.

Ezansi amathambo emzimbeni kuthinta kakhulu amandla adonsela phansi futhi ucindezela amandla nge ukuhamba elula kwi lomuntu, okuyinto izikhathi 4-5 mkhulu kunezinhliziyo isisindo sayo. Kodwa ngesikhathi umsebenzi, lapho izinyawo hit phansi, amandla kungaba idlule isisindo somzimba izikhathi ezingaphezu kuka-12. Ngakho-ke ukhuluphele kakhulu kwandisa ingozi amadolo ukulimala futhi iyimbangela kwesigamu yonke imisebenzi ukubuyisela uqwanga articular ka kwedolo.

Indima emisipheni

Joint amadolo has a cruciate nemisipha izibambiso. Lokhu umsipha, eqinisa ngokuhlanganyela. Fibrous umsipha interosseous, eqinisa ngokuhlanganyela amadolo, ngisho ukulawula ukuhamba kuwo. Bangathola indawo ngaphakathi komgodi yayo ezindongeni egobolondweni lelunga nangale. Lezi bands eqinile sezicubu zezinzwa ohlanganisa amathambo okushiwo nokudlala kubalulekile amandla abo, ngoba umsipha enempilo kungaba yokwelula kuze 5% we obuphelele yasekuqaleni.

Ngaphezu kwalokho esisuka ukulimala ukusongela, isenyelo. Lokhu ukubukeka ngaphakathi kwezicubu ezincane, okuholela ubuhlungu nokuvuvukala ngokuhlanganyela kanye ukunciphisa lobubhalo yayo. Ngezinye imithwalo ephakeme, ikakhulukazi kwezemidlalo umsipha kungaba ukudabuka, yokulimala ezifana kungenzeka ngisho ekwindla. Ngakho kukhona ubuhlungu futhi edema, ukuzinza ukuncipha kwedolo.

Indlela yokuqinisa ngokuhlanganyela amadolo?

Yiqiniso, ukuvikela kungcono kunokwelapha. Bambalwa cabanga amadolo, kuze kukhona izinkinga nabo. Ngakho-ke akuyona kulula lukhulu ekuvimbeni izinkinga nedolo ukuqinisa imisipha ukuthi ukuvikela nemisipha nedolo menisci overload futhi ukusiza ukuvimbela ukulimala kakhulu. imisipha engaqinile - imbangela eyinhloko izinkinga amadolo, ngakho-ke kubalulekile ushintshashintsha njalo kubo. Ukuze wenze lokhu, umsebenzi kufanelekile kuqinisa - imisipha amadolo uthole umthwalo kudingekile, okuyinto kuzonciphisa ingozi yokulimala emadolweni.

1. Eguqa ngamadolo. Ukulala kwakhe isisu sakhe, ngiqondiswe imilenze. On the donsa kancane bend umlenze owodwa ngesikhathi edolweni, ephakamisela umlenze ephansi, uze perpendicular ethangeni. Linda kulesi sikhundla amasekhondi 2-3 ke, kancane kancane, ukuze ubuyele endaweni yalo. Kungokufanayo ukugcwalisa nezinye emlenzeni. Ingabe 3 uchungechunge 10 izivivinyo ezifana.
2. Ukwanda umlenze ngqo. Ukuqamba Amanga emhlane wakho, agobe emlenzeni owodwa futhi ucindezela ngezinyawo phansi ukuze uvikele ukhalo. Umlenze wesibili ukuqondisa. On the donsa kancane phakamisa umlenze mayelana 25 cm kusukela phansi. Bamba cishe 3 imizuzwana, kancane ukuthatha isikhundla sokuqala. Yenza umsebenzi nezinye emlenzeni. Yenza ezintathu amasethi 10 ezinikezwa.
3. Qondisa emadolweni. Hlala esitulweni iqonde, emuva zakhe ngokumelene ngemuva kwesitulo. On the donsa kancane ukuqondisa umlenze owodwa cishe zifana kuya phansi, kodwa hhayi yonke indlela. Bamba umlenze imizuzwana embalwa kulesi sikhundla. Buyela kokuqala isikhundla futhi benze umsebenzi nezinye emlenzeni. Ingabe 10 umzimba for 3 chungechunge.