Kanjani ukuthuthukisa idolo ekhaya: umzimba ngempumelelo futhi izeluleko kongoti

Daily kwamajoyinti zingamelana imithwalo esindayo. Lokhu kuyiqiniso ikakhulukazi abantu abenza ezemidlalo zochwepheshe, kungaba ngenxa imisebenzi yabo mobile usuku lonke. Yingakho indima ebalulekile udlalwa ngu ekuqiniseni uhlelo ngokuhlanganyela kwedolo. Ngaphezu izakhiwo multivitamin, ezisiza ukuqinisa umzimba wonkana, kukhona inani ukuzilolonga ezikhuthaza impilo ngokuhlanganyela. Kanjani ukuthuthukisa amadolo ekhaya - sicabanga esihlokweni.

Izici Ezihilelekile Kule ngokuhlanganyela amadolo

Uma kungekho amadolo zokugula ngokuhlanganyela ayivezi, kumele kube izimisele futhi unbent ngokushelela futhi eshelelayo. Kungenjalo, isibonelo, ngemva edolweni, joint ilahlekelwa motor yayo umsebenzi, ngakho yokwelapha okuzivuselela nesineke akunakugwenywa.

Yibona abasengozini enkulu yilona ngokuhlanganyela kwedolo. Into wukuthi umthwalo ke linamandla. Khonza ukuthuthukiswa kwe-pathology kungaba ngenxa yezizathu eziningana:

• ukukhuluphala;
• uhlukunyezwe etiologies ehlukahlukene;
• ngokweqile umsebenzi ngokomzimba izinsimbi;
• yobudala.

Yini ukukhumbula phambi ukuqeqeshwa?

Phakathi ukuqeqesha Umqeqeshi uyokufundisa indlela ukuthuthukisa kwedolo emva Gypsum ukuze:

• ukuvimbela kwemisipha yoma;
• ukubuyisela ukusebenza ngokuhlanganyela;
• kujwayeleke kwegazi emalungeni abalimala.

Ngaphezu izivivinyo ezikhethekile, isiguli libonisa massage, ukwelashwa kazibuthe, electrophoresis, ukutshopa, izizinda eside, edlala ku-simulators ekhethekile.

Tifo letibangwa kwedolo

Ngaphansi kwethonya izici zangaphandle, umuntu angagcina lezi zifo ezilandelayo:

• sokuqaqamba kwamalunga;
• sokuqaqamba kwamalunga;
• bursitis kanye nezinye izifo.

Izifo ngokuhlanganyela amadolo eningi ngempela. Futhi ngaphezu kokuvivinya enkulu ngokomzimba, emalungeni zisho othambekele izinhlobo ezahlukene izifo, izifo kanye hypothermia, ukulimala. Ukuze ukulimala ezimweni ezimbi kakhulu, ngeke akwenze ngaphandle ukulungisa usimende. Futhi kwabanye ukulimala ngebhandeshi ngokwanele nokunwebeka. Ngezinye izikhathi isiguli kuzodingeka abhekane ukuhlinzwa ukufakelwa kwedolo.

Okufanele ukwazi ngaphambi kokuqala ukwelashwa kanye nokuvimbela umsebenzi

Kunezindlela eziningana izincomo lochwepheshe, indlela yokuhlakulela ngokuhlanganyela amadolo ekhaya:

1. Isethi umzimba umkhethe yini onguchwepheshe.
2. Esikhathini inkathi acute nokugula yokuzijwayeza akuvumelekile.
3. Ukuzivocavoca anidingi kuphela ukuqinisa emalungeni, kodwa futhi imisipha, nemisipha.
4. Ngeke bube khona ubuhlungu akufanele kube.
5. Wonke umuntu kufanele bahlole ngokucophelela ukuqina zabo ezingokwenyama, ukucindezeleka kufanele kube nokulinganisela ukwandisa kancane kancane.
6. Bekanye iqoqo umzimba, ochwepheshe batusa ukusetshenziswa pool, ngokuvamile ehamba emoyeni opholile, futhi udinga ukukhetha izicathulo kwesokudla.

Izimiso eziyisisekelo ukululama okusheshayo

ukubuyisela ngokuhlanganyela kunzima ngempela ngaphandle, ukuzivivinya okufanele. Yingakho ingxenye yokwelapha ekwelapheni kufanele lifake izinyathelo zokwelapha eqinisa idolo.

izimiso eziyisisekelo ukululama okusheshayo:

1. Yenza indlela kufanele kube njalo ngaphandle kokulahlekelwa amakilasi.
2. Ukuhambisana ekudleni okuqinile.
3. Umthwalo kufanele mawabe alinganiselayo, nge ukwenyuka kancane.
4. imiphumela emihle inika Yiqiniso massage.

umzimba zokuvimbela

Isimo obalulekile lokuqinisa kwedolo ukwenza umzimba ezikhethekile, lolo ngesikhathi sokuhlwanyelwa akazange athathe isikhathi esiningi, kodwa nethonya elihle.
Ukuze uvimbele usebenzisa amasu evimbela ukuthuthukiswa isifo kwedolo. Ukuthuthukiswa kwale ngokuhlanganyela ongasusa izinga lokushintshisana ukuzilolonga ngabanye kanye kuhlangene umzimba ekuseni. umzimba awusizo ukuthuthukiswa joint amadolo njengoba isilinganiso izifo:

1. Standing isikhundla: amadolo agobekile. Ukujikeleza ngamadolo yanjalo bacondze etindzaweni letehlukene. Phinda isidingo imizuzu eminingana.
2. Ingabe 10 Hlala-ups, hhayi isithende phansi.
3. Omunye unyawo phambili, omunye umlenze emuva, ukuphinda izikhathi 10-sit-ups. Imilenze yami.
4. Labahleti esiyilweni: welule izandla zakhe emuva. Izinyawo lokufeza "ibhayisikili" imizuzu emibili kuya kwemithathu.
5. isikhundla uthambekele: imilenze wazibuza yona futhi izimisele emadolweni. Feza ukunyakaza ukujikeleza ngakwesokudla, kwesobunxele. isikhathi Ukuhola: imizuzu 2-3.
6. Labahleti esiyilweni: imilenze zihlangene. Ngemva kwalokho kudingeka ukuwathola ngaphandle kokusebenzisa izandla zabo. Ingabe izikhathi 6-7.
7. Standing, izandla phezu ibhande lakhe. Kuyadingeka ukuhambisa ngamadolo ndawonye, izinyawo akuveli phansi. Phinda izikhathi 8-10.

Le nqubo ngempela elula, kodwa has a plus elikhulu: kuyaphumelela ngempela futhi kuzosiza ukuqinisa emalungeni kwedolo.
Okubalulekile! Ukuze leli su akuniké imiphumela emihle amaseshini ambalwa lokuqala kufanele kwenziwe noma wawuqondiswa nomqeqeshi okhokhelwayo. Uma bayakwazi ukuchaza kanjani kahle ukufeza umzimba ngaphandle ukulinyazwa yena.

Ukuzivocavoca emva ukwa

Ukuze kuqiniswe joint amadolo emva kokwelashwa ukwa, udokotela ekunika ukuze athole ukwelashwa komzimba. Le nqubo, okuyinto ukubeka eceleni umthelela ngokomzimba endaweni ngamadolo. Izivivinyo lokuqala kuhloswe ngazo ukuqinisa izicubu kwemisipha. Kuyadingeka ukuba zithobele imithetho, indlela ukuthuthukisa idolo ngemva ukwa:

1. Isiguli amadoda kungase kudingeke enze njalo izivivinyo.
2. Qiniseka ukuthi aqaphe isimo kokuqanjiwe. umthwalo avamile ukusiza Kuhlangana kanye Ukuhlanganiswa yesigayegaye izinsalela komunye nomunye. Ngaphezu oluqinisayo, isiguli waphawula uqwanga, umsipha bone.
3. isimo Impilo kufanele kube evamile. Isiguli kufanele ukuqapha igazi lakho pressure kanye nezinga lokushisa komzimba.
4. Inkambo yokwelashwa kanye izinyathelo zokuvimbela eside futhi emasontweni ambalwa azayo.

Ukuzivocavoca emva kokukhipha usimende

Kutfutfukiswa kwedolo emva ukususwa usimende: iqoqo umsebenzi okuyisibonelo

1. Ehlezi esihlalweni, ukuze afeze flexion nokwelulwa amalunga emadolweni izikhathi 10 kuya 13. A umsebenzi ofanayo ezenziwe elele ngesisu sakho elele emhlane wakhe.

2. Ukuthambekela esifubeni ukuba imilenze ukuze uphindza emahlandla lambalwa.
3. Ukuzivocavoca "ibhayisikili", kubalulekile ukwenza ngejubane kancane, kwenziwa ukuqinisekisa ukuthi isihlanganisi hhayi ngokweqile.
4. Ehlezi esihlalweni, ukukhulisa umlenze wakhe bese ubamba imizuzwana embalwa.

Ngokuvamile, ngemva kokuba umzimba olwenziwa isiguli ezwe ubuhlungu kancane nezingxabano emalungeni. Kulokhu, inani kanye nokuvama izindlela kumele kungancipha kuze ukungakhululeki akusho bahambe.

Imithetho izinyathelo zokwelapha kanye zokuvimbela emva kokuhlinzwa

Ngemva kokuhlinzwa ku joint kudinga Yiqiniso eside ukuvuselelwa. , пациетн должен обратить свое внимание на такие моменты: Ngaphambi echaza izivivinyo, indlela yokuhlakulela amadolo ngemva kokuhlinzwa, patsietn kufanele sinake zikhathi:

1. Uhlelo ngokwelashwa nokuvimbela ngempela inkimbinkimbi.
2. Kufanele sishiye ezemidlalo kanye nokuzivocavoca olunzulu.
3. Qiniseka ukugcina kuchwepheshe iminyaka eminingi.
4. Umthwalo joint kufanele anikezwe ubuncane, nsuku zonke okwandisa amandla.

nokuvuselelwa

Impumelelo nokuvuselelwa incike nesineke:

1. Okokuqala, ukuthi isiguli bazokwazi ukudlula yonke inkambo yokuhle hlelo.
2. Uma ephumula emva kwesikhashana, ngemuva Yiqiniso lokwelapha lungaba ngcono khona izinyanga eziningi noma ngisho iminyaka.
3. Ingabe isiguli ukuba bahlanganyele emizini yabo.

Siphishekele inkambo izinyathelo zokwelapha kungaba ekhaya, noma kunjalo, isiguli kumele baqonde ukuthi kuyodingeka abhekane ubuhlungu, ukungefani kubangela izingxabano. Kodwa qiniseka ukuthi alethe kunjalo kuze kube sekupheleni futhi zidlule Physiotherapy umzimba nsuku zonke.

Isethi umzimba ngemva othola ukuhlinzwa

Nasi isibonelo umzimba, indlela ukuthuthukisa idolo ekhaya. Kakade yesibili ngosuku lwesithathu ngemva kokuhlinzwa, ungaqala umsebenzi eziyinkimbinkimbi

1. Ukuze uqale, uqala goba bese uyaqondisa nasezinzwanini.
2. Zama phumela eceleni futhi ayeke bebodwa.
3. Bend futhi unbend imilenze yakhe ngesikhathi kuhlezi noma umile isikhundla.
4. Esikhathini isikhundla ehlezi ukubeka unyawo phezu kwesihlalo, ukuba uphakamise wehlise kwedolo.

Uma ukwazile ukwehlisa imilenze futhi ufunde ukuba ngivuke, udinga ukujwayela ukuhamba ngezinduku.

Ngeviki umsebenzi emva kokuhlinzwa ku edolweni ngesikhathi edolweni kuthiwa kwahambisana by ukunyakaza entsha:

1. Kungezwe unyawo oluncike emoyeni.
2. Isandiso, eguqa engela kwesokudla, nge padded isiguqo isithende.
3. Sitsheke, swivel. Foot ngenkathi kancane welulela phambili.
4. Mbumbulu uhambo.

Kutfutfukiswa emalungeni ngemuva kokuhlinzwa Gypsum - a nzima umsebenzi nsuku zonke. Kakade ngosuku 9th umzimba, amandla abo ayakhula.

kuyigxathu

Zonke umzimba kufanele liphindwe nsuku zonke ekhaya, engeza umsebenzi esiswini, uyovuka tiptoes.
isikhathi esingakanani umzimba kubuyiselwa? Ukukhuluma ulimi eqondile evulekile, kubalulekile ukuba afeze umsebenzi zonke izinsuku zokuphila kwakho. Akukwazi ngemuva kokuphela nokuvuselelwa ukukhohlwa ngokuphelele mayelana ukulimala nokuhlinzwa.

Khumbula, ukunyakaza - lena ukuphila. Nge le nkulumo sonke siyavumelana, kuqakathekile kakhulu umzabalazo of the system zemisipha. Phela, ukuphila umzimba kuholela ukungasebenzi kwezitho izinhlelo zomzimba, okuholela pathologies ezehlukene. Ukuntuleka kokukhulumisana ukunyakaza kuholela ukukhuluphala, okuyinto, futhi, i umthwalo ezengeziwe ku emalungeni kwedolo. Ukuze ugweme pathologies lesi sifo kudingeka asondele kahle udaba ukuze kwakhiwe idolo ekhaya.