Ingxenye ebaluleke kakhulu yanoma yikuphi ukuzivocavoca izivivinyo ezihlose ukwandisa ukuqina kwemisipha nemisipha. Ukwelula kwansuku zonke kunomphumela omuhle ekuguquguqukeni, ekuhambeni kalula, futhi kusiza ekunciphiseni ukungezwani emajoyintini.
Ukwelula imisipha ye-groin neyemilenze kuthuthukisa ukujikeleza kwegazi ezithweni zethambo futhi kukhonjiswa nakwabesifazane abakhulelwe. Uma uchitha okungenani imizuzu eyishumi nsuku zonke ezifundweni, ungafinyelela imiphumela emangalisayo: thola umusa, ukuguquguquka, uhlale ku-twine.
Izinzuzo Zokunweba futhi Ngubani Okudinga?
Ukwelulwa kancane kancane kwemisipha nemisipha kuyadingeka ukugcina umzimba usesimweni esihle futhi uwulungiselele kancane kancane ukuqeqeshwa noma ukuwusiza ululame ngokushesha ngemuva kokuzivocavoca.
Ngokukhula nangaphansi kwethonya lezinto ezahlukahlukene, njengokuhlala phansi, ukukhulelwa, ukugula noma ukulimala, ukuhamba kwamalunga kanye nokuqina kwemisipha kuncipha. Uma kukhulunywa ngokunwebeka okuhle, akusho njalo ukwehlukaniswa noma ama-yoga asanas anzima. Kwesinye isikhathi kuyikhono lokubopha izintambo zezicathulo kalula, ukugoba, ukufinyelela eshalofini.
Ukuzivocavoca umzimba ngezinye izikhathi kubonakala kuyisicefe futhi kungadingeki, kepha kubaluleke kakhulu:
- Abesifazane abakhulelwe, ukulungiselela ukuzalwa komntwana, gwema izinyembezi ezingaphelele futhi ulungiselele imisipha yokuhamba kombungu ngesikhumba.
- Kwabesifazane ngemuva kokubeletha ukuthola ukululama okusheshayo, ukuqedwa kwe-diastasis, ukuqinisa imisipha yaphansi ye-pelvic nangemuva.
- Abagijimi, ikakhulukazi amabanga amade.
- Kulabo abathanda ukwakha umzimba futhi abafuna ukwakha imisipha ngokuvumelana.
- Abesilisa abasebenza kanzima ngokomzimba ukukhulula izibopho zomgogodla, ukunciphisa izinhlungu emuva futhi kuvimbele izifo ezihambisana nokucindezela ngokweqile.
- Noma ngubani ochitha isikhathi esiningi ehleli, uhola impilo yokuhlala phansi.
- Labo abafuna ukululama ngokushesha ekulimaleni kwamathambo nemisipha, ngemuva kokugula nokuhlinzwa.
- Abantu asebekhulile, ukuze kugcinwe ukuhamba komzimba isikhathi eside, ukujikeleza kwegazi okuhle, injabulo yokusebenza.
- Okwabasakhulayo nasebancane, ukugcina ukuma okuhle, umusa, ukuheha nethoni yemisipha.
Ukuvumelana nezimo impahla yomuntu ngamunye. Othile ngokwemvelo uhlala phezu kwewele, aphakamise imilenze yakhe ezingeni lekhanda, agobe futhi ame ebhulohweni. Othile udinga ukuziqeqesha ngenhloso isikhathi eside, ngisho nangenxa yemiphumela ephansi.
Imigqa yabesifazane iyaqina kunamadoda. Kodwa-ke, kunento eyodwa eqinisekile - ngobudala, umuntu oguquguqukayo ongakutholi kunzima kakhulu ukwenza imisebenzi ehlotshaniswa ne-sprains, futhi amathuba okulimala azokwanda. Ngakho-ke, kungcono ukuqala ukuzijwayeza ukuhleleka ngokushesha ngangokunokwenzeka ukuze ugcine ukuhamba nokukhanya kuze kube semdala.
Izinzuzo zokwelula kunzima ukuzidlula ngokweqile. Wonke umuntu ongena kwezemidlalo uyazi ukuthi kubaluleke kangakanani ukushintsha amandla ne-cardio enezakhiwo eziqonde ukwelula imisipha nemisipha.
Ukwelula kuyadingeka ukuze:
- Vimbela izinyembezi zemisipha, ukunciphisa ingozi yokulimala nobuhlungu ngemuva kokuzivocavoca okukhulu.
- Susa uqinisa kusuka ezicutshini ngemuva komthwalo onzima.
- Khulisa ukuguquguquka komzimba, usize uhlale usesimweni esihle.
Ukwelula akuboniswa kuphela kubasubathi noma kulabo abalandela lesi sibalo, bevakashela njalo ejimini. Izakhiwo ezilula zingenziwa ekhaya.
Izinhlobo zokwelula
Ukuvivinya ukuqina kwemisipha, amalunga nemisipha kugxila kokuhlukile, ngamandla futhi kwehlukaniswe kwaba:
- Kuyasebenza, lapho umuntu uqobo enza imizamo yokudonsa, ngokwesibonelo, ukugoba umlenze oqondile ebha noma ukugoba phambili.
- Ukungenzi lutho, okwenziwa yi-massage Therapist noma i-kinesitherapist ngenkathi isiguli sisesimweni sokukhululeka.
- I-Dynamic, ejwayelekile yeyoga noma i-wushu, lapho ukungezwani kweqembu elilodwa lemisipha nemisipha kugelezela kahle kwelinye.
- I-Static, lapho kunwebeka isikhathi eside kweqembu elilodwa lemisipha endaweni eyodwa.
- I-Ballistic, lapho nge-jerk emfushane ebukhali umuntu azama ukudonsa ngangokunokwenzeka imigqa eshisiwe.
Uhlobo ngalunye lunezinkomba zalo nokuphikisana, inqubo yokwenza kanye nokuqapha. Kubalulekile ukuthi uzijwayeze nabo ngaphambi kokuqala ukuzivoxavoxa.
Ukulungiselela ngokomzimba nangokwengqondo
Uma ufuna ukuzibandakanya kanzima ekunwebeni nasekuzuzeni imiphumela ethile, ngokwesibonelo, funda ukuthi ungahlala kanjani ku-twine noma ume ebhulohweni, kufanele usondele ngokucophelela kulungiselelo.
Ukuze ungakhathali futhi ungayeki ukuqeqeshwa, kufanele ucabangele amaphuzu alandelayo engqondo:
- Yamukela ubulili bakho, ubudala, isimo somzimba kanye nempilo. Ungazilinganiseli izidingo zakho, kepha futhi ungazehlisi ibha. Lungiselela ukungaziqhathanisi nabanye, kuphela wena ngokwakho esikhathini esedlule.
- Zitholele umvuzo owanele wokuzivocavoca umzimba. Makungabi ikhekhe noma itiye elinamaswidi, kodwa uphawu kukhalenda lempumelelo, isithombe kumanethiwekhi omphakathi, ukuxhumana nabantu abanomqondo ofanayo, ukuphumula wedwa.
- Thola bese ubhala phansi izimbangela ezizokukhuthaza ukuthi uzivocavoce. Isibonelo, ukugoba isikhathi ngasinye lapho udlula isibuko, noma ukusetha i-alamu yolula imizuzu emihlanu.
- Musa ukulinda imiphumela esheshayo. Amamaki kudayari ekhethekile noma ikhalenda kuzokusiza ukuthi ungadumali. Uma inqubekela phambili iqoshwa, kuzoba namandla okuqhubeka.
Ngaphezu kokuziphatha, kufanelekile ukunaka ukuqeqeshwa okukhethekile ngokomzimba:
- Qiniseka ukuthi welula imisipha nemisipha yakho kusengaphambili. Ngalokhu, i-articular gymnastics ikulungele, okumele kwenziwe ngokuhlelekile, kuqala ngentamo bese uphela ngezinyawo.
- Ukuqina kwemisipha kufanele kulawulwe ngokwandisa umthwalo lapho bephumula futhi bengabe besazizwa bengakhululekile.
- Siza umzimba ukuthi ube sesimweni esihle ngokubhucungwa umzimba, ukhanyise i-cardio.
Isikhathi esihle sokwenza izivivinyo zokunwebeka ekuseni.
Inqubo yokwenza
Ukwelula kuvame ukuba buhlungu kubaqalayo. Ubuhlungu abunakugwemeka, kepha kufanele bube nakho ukuthwala, obungajwayela kancane kancane. Akufanele kube khona ukuzwa kwemisipha edabukile nemizwa ebukhali engabekezeleleki.
Kwabaqalayo, kunemithetho eminingi, okulandelayo, ongaziqeqesha ngaphandle kokwesaba ukulimala.
Ukunakwa kufanele kunikezwe:
- Ukufudumala okwanele kwayo yonke imisipha nemisipha. Ukuze wenze lokhu, udinga ukwenza izakhiwo eziningana ezifudumele zokushisa, ukwandisa ukujikeleza kwegazi futhi uzilethe esimweni esishisayo.
- Ukufudumeza imisipha emincane. Kuyafaneleka ukuqala ukuzivocavoca ngokugoba, ukunweba, bese kuphela lapho uqhubekela ekuhlukaneni, izimvemvane namaxoxo.
- Ngisho nokuphefumula okujulile ngesikhathi sokuzivocavoca umzimba.
- Ukuphumula okuvela ngaphakathi. Ukuzivocavoca kufanele kwenziwe ekuphefumuleni, ucabange ukuthi imisipha ithamba kancane futhi yelule kanjani. Ngaphandle kokuxhumana phakathi kobuchopho nomzimba, umphumela awutholakali.
- Ubushelelezi bokuhamba. Awukwazi ukwenza amajezi abukhali, ukweqa, ukukhishwa.
- Isimo sobuhlungu. Bangangakhululeki, kepha akufanele bafana nalapho belimele. Ukudabuka ubuhlungu emigudwini nasemalungeni akukwazi ukubekezelelwa.
Inxanxathela yokuqeqeshwa
Kulabo abangajwayele ukunwebeka nobuciko bokusina, abangakaze benze i-yoga futhi abangazi ukuthi bangaqala kuphi amakilasi, lezi zivivinyo ezilula kodwa ezisebenzayo ziyafaneleka.
IKati
Udinga ukungena kuzona zozine, uqondise umhlane wakho ngokulingana phansi. Bese ugoba phansi naphansi, ulungisa izikhundla ezeqisayo imizuzwana embalwa.
Ukwelula izinqa
Ukuze wenze lo msebenzi, kufanele ulale ngomhlane. Gobisa umlenze owodwa edolweni, bese uwuphakamisela kuwe, usize ngezandla zakho, ngenkathi uwushiya uqonde. Kancane kancane, omunye umlenze ungalungiswa.
© Yarkovoy - stock.adobe.com
Ungadonsa izinqa ngokwenza ama-bends phambili usendaweni ehleli.
© undrey - stock.adobe.com
Imisipha yenkonyane nemisipha
Lunge phambili, ushiye izinyawo zakho phansi izithende zicindezelwe zaqina phansi.
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Ukugoba uye phambili ume umile kudonsa kahle wonke umhlane wemilenze, kufaka phakathi amathole. Into esemqoka lapha ukuthi ungakhohlwa ukuthi awukwazi ukuzungeza umhlane ongezansi bese ugoba imilenze.
© fizkes - stock.adobe.com
Ngaphambili kwethanga
Le misipha ilula kahle uma ubamba izinzwane zakho ngesandla bese ubuyisela umlenze wakho emuva ezinqeni zakho.
© Witthaya - stock.adobe.com
Ukuzivocavoca okufanayo kungenziwa ngenkathi ulele ngomhlane, uma ngasikhathi sinye guqa amadolo akho bese uhambisa izinyawo zakho ekhanda, uzama ukubeka amadolo akho phansi. Ungasebenzisa ibhendi yenjoloba ukuze kube lula.
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Ingxenye engezansi yezimbambo
Ukuphumuza umgogodla we-thoracolumbar nebhande lehlombe, ukuphakamisa izandla ezikhiywe ngemuva kusiza kahle.
© URobert Kneschke - stock.adobe.com
I-Lumbar
Ukugoba phambili, emuva nasemuva ohlangothini lokuhlala, ukulala noma ukuma kahle welula imisipha yangemuva esifundeni se-lumbar. Ukusonteka kuyasiza ekwakheni ukhalo lwakho nokuqeda izinhlungu ngemuva kokuphakamisa izinsimbi.
© fizkes - stock.adobe.com
© fizkes - stock.adobe.com
Izexwayiso
Ngeshwa, akuwona wonke umuntu ongaqala umsebenzi onwebekayo. Kunezici eziningi zezempilo lapho ukunwetshwa okuphikisiwe.
Kuyadingeka ukusondela emakilasini ngokucophelela uma umfundi:
- I-osteoporosis noma ukuthamba kwamathambo kofuzo.
- Izifo zesistimu yenhliziyo, umfutho wegazi ophezulu, i-thrombosis, imithambo ye-varicose.
- I-arthritis ne-hypoplasia ehlangene.
- I-Hernia nokuphrinta emgodleni.
- I-Scoliosis, ukufuduka kwama-vertebrae, izinzwa eziphiniwe.
- Izifo esikhathini esibucayi, ezihambisana nomkhuhlane, ubuhlungu, ubuthakathaka.
Ngaphambi kokuzivocavoca, laba bantu kufanele babonane nodokotela wabo kanye ne-kinesitherapist.
Ukwelulela abesifazane abakhulelwe nalabo abancipha emzimbeni
Uma udokotela wezifo zabesifazane engazwakalisi ukukhathazeka kwakhe ngokuzivocavoca umzimba ngokulingene, ukwelula kuhle kubantu besifazane ukuze balungiselele ukubeletha kanye nenkambo evumayo yokukhulelwa. Udinga ukuxwayisa umqeqeshi ngesimo sakho noma ubhalise ngokukhethekile eqenjini labomama abalindele.
Izakhiwo zokwelula zizohluka, kepha ngasikhathi sinye zizogcina konke ukusebenza nokusebenza.
Ungalulama futhi ekubelethweni ngokunwebeka.
Ukuzivocavoca kuzosiza ukuthuthukisa ukugaya ngokwandisa i-peristalsis. Ngaphezu kwalokho, ukuphuma kwe-lymph nokugeleza kwegazi ngaphakathi kwemicu yemisipha kuzothuthuka, okusiza ukuqinisa nokuvimbela i-cellulite. Isikhumba sizothanjiswa kancane kancane, futhi imizwa emihle izokhulisa ukuzethemba nenhlalakahle.
Ukwelula imibono eyiphutha
Noma yimuphi umsebenzi, kungaba umdlalo noma isakhiwo sokuvivinya umzimba, ngokuhamba kwesikhathi uthola izinganekwane eziningi. Umthombo oyinhloko wokudideka yilabo abafuna izithiyo ukuze bangazivocavoci. Kulula kakhulu ukuthola izizathu ezisemthethweni zokwenqaba ukuzivocavoca umzimba kunokuzenza ngokuhleleka, usebenzela umphumela.
Izinganekwane ezilandelayo zihlotshaniswa nokwelula:
- Ukuzivumelanisa nezimo kuyimpahla engokwemvelo, uma ngokwemvelo imisipha inganwebeki kahle, khona-ke ubupulasitiki abunakufezeka. Lokhu akulona iqiniso. Ekuqaleni, imigqa namajoyini ama-coarse namajoyinti kuzonikela kancane ekucindezelekeni kwansuku zonke. Ukwelulwa kwe-Gutta-percha kungahle kungasebenzi, kepha ukuhamba okunempilo kuzoqinisekiswa.
- Kwephuze kakhulu ukwelula ngemuva kweminyaka engama-30. Vele, imigqa ilahlekelwa ukuqina kwayo ngeminyaka, kepha ayibi ngamatshe. Uma ungakaze welule, ukuphinda uguquke kalula kuzothatha isikhathi eside.
- Kubuhlungu kakhulu futhi kuyabuhlungu. Ubuhlungu obunzima ngesikhathi nangemva kokuzivocavoca kubonisa ukwephulwa kwamasu nokushisa okunganele. Okufanelekile, ukungakhululeki okuncane kuphela okufanele kuzwakale lapho kunwetshwa.
- Ukwelula akukwazi ukuthuthukisa isibalo sakho. Mhlawumbe izindleko zekhalori ngesikhathi sokuzelula azinkulu njengangesikhathi samandla noma se-cardio. Kepha inhloso yayo akuyona ukusetshenziswa kwamandla kuphela.
Umzimba ohambisanayo uqukethe umthwalo ofanayo kuwo wonke amaqembu emisipha nemisipha, kusuka kumalungu aguqukayo agudlukayo, kusuka ekukhanyeni nasekuthandeni.
Akufanele ufune izaba zokucacisa ukungathandi ukusiza umzimba wakho ukugcina ubusha nokusebenza. Ungaqala ukuzijwayeza kusuka kumaminithi ambalwa ngosuku. Zizobe sezilungele impilo yakho.
