Spine umzimba zibalulekile

amayeza emveli kunye sisetyenziswe iindlela zonyango ezizezinye ngokucacileyo kwisivumelwano kwinto enye: umnqonqo - le yenye yemithombo ebalulekileyo yempilo yethu kunye nakwizigulo zethu. Kwihlabathi lanamhlanje, apho abantu ixesha ngaphantsi yaye ngaphantsi kumsebenzi ngokwasemzimbeni, imithambo kuba umnqonqo unako ukuphucula impilo yethu uze wandise ubomi bethu. Oogqirha vertebrologists bathi, ukuba umzimba wenu na ukungasebenzi le kwimibutho eyahlukeneyo kufuneka kufuneka ukuba kuqinisekiswe ukuba umqolo wakho koko imeko.

Ukugcina umnqonqo ikwimeko eqhelekileyo yokusebenza yaye kufuneka, ukuba ukuba athi imihla ngemihla, ngoko ukunika naye rhoqo inani elifunekayo iintshukumo kunye imithwalo. iqolo Low, intloko ebuhlungu, uxinzelelo ngesiquphe luyenyuka - konke oku amaninzi iingxaki ezikhoyo kunye kwalapho. Uluhlu olupheleleyo izifo ezivela ukusilela kumsebenzi wayo, kuya isimanga kakhulu ngakumbi.

Zonke amagqirha uye ubuchule yayo neenkqubo zayo iphuhlisiwe, kubandakanywa imithambo kuba kwalapho. Zonke ezi ndlela kunye neenkqubo ezijolise ekufumaneni nemiphumo emihle zonyango kunye umbala. Musa ukuvuya kakhulu malunga ukhetho beemvavanyo ezimbaxa - wonke kufuneka ukhethe lowo uya kuphucula umsebenzi ke umqolo, akavuma ukuba ukungaphatheki ngexesha ntshikilelo ngokwasemzimbeni. Kamsinya uqala ukwenza imithambo kuba emqolo, ukuze ufumane yifuna ngokukhawuleza. Iiklasi kufuneka zibanjwe ubuncinane kabini ngeveki. Eyona nto ibalulekileyo - ungayibaxi kunye umthwalo kunye nexesha ekuqaleni iiklasi. Umgaqo engundoqo: ngaphantsi ilungile, kodwa rhoqo.

Apha ngezantsi kukho imithambo kuba emqolo, apho isincomo yi phantse bonke abantu abangenazo iingxaki ezinkulu kunye nenkqubo musculoskeletal. Isakhiwo kufuneka yenziwe ngolandelelwano ilandelayo:

1. Ubushushu. Ngoncedo kwezandla zilifudumeza (apho kunokwenzeka) izihlunu umva. A ibhola yentenetya ise kummandla yomqolo, ambathe icinezelwe eludongeni. Ibhola waqengqela izihlandlo ezimbalwa emva yakhe eludongeni.

2. Lo msebenzi ulandelayo wenzelwe ukuba 'kudilikela "amathambo, izihlunu kunye namalungu. Kancinane Bouncing, yenza behlunguzela iintshukumo umzimba ngathi nokuzidibanisa amathambo wabo strunochke enye ngezantsi enye ngasentla.

3. Cinga ukuba intloko - kodwa ibhola kunye umqolo wakho - inaliti. Thatha imeko apho "ibhola kwi inaliti" Kunenkolelo ngokukhululekileyo, ngaphandle nitrogen olongezelelweyo. Izihlunu intamo, amagxa kunye ngelo xesha ekhululekile ngokupheleleyo.

4. ytyanuv ilungelo ingalo phambili, ekhohlo kwaye umva kunye ujikeleziso setyhula, neentende nokunikezela ukuvelisa intshukumo ecaleni iindonga ngaphakathi kwindawo apho wena.

5. ilenze. Jika umzimba wakho uphela uye kwicala yomqolo. Ke ezi ntshukumo kuvelisa amasebe ezahlukeneyo - emagxeni, eliphezulu. Emva koko jika umzimba wakho eliphezulu ukuya kwicala elinye, kwaye asezantsi omnye - kwenye.

6. ukunqamka-ukuvumela. Le mithambo kuba umnqonqo ingaba ezahlukeneyo:

- Ulele ubuso phantsi emgangathweni, yesundu neenzwane lixhomekeke emgangathweni, ngokucotha ekukhuliseni isinqe nomzimba zongameleyo arc, kanjalo bakha "kwebhulorho."

- Ulele ubuso phantsi emgangathweni, yesundu neenzwane lixhomekeke emgangathweni, ngokucotha amandla umzimba arc.

- Ukulala kunye imilenze avule ngasemva, iqela, tsala imilenze malunga esifubeni kwaye bebambene ngezandla zabo. Kulo sikhundla, kufuneka uhlale imizuzwana-5, kufuneka ukuqondisa up.

- behleli phantsi, iingalo angamarhoqorhoqo emva ukugoba imilenze yakho. Ngoko ke isinqe ukunyusa indawo tyaba buti.

7. Resistance. Kwakhona, uquka iqela olulandelenayo kweli qela:
- Intloko kufuneka itsheke izandla zakhe, babambelela ezingowayo, ngoko intloko kufuneka kuphakanyiswa, wohlukane kweelana kwezandla.
- Khululeka phezu kwetafile ngezandla zakhe, amvelisele imilenze enye.
- sigobe, yokukhwabusha iinyawo nezandla, uze uzame ukuba olule emva kwakhe.
- ugoba kwaye uzame ukubamba iminwe iinzwane.

8. visy. Le mithambo ukuba umzimba wethu vertebral phantsi ubunzima bayo komzimba athathe isikhundla yendalo.

Ingxaki enkulu idla ngokuba Ithemba spinal yabantu. Uqheliso kulo mzekelo kufuneka kwenziwa kuphela amiselwe ngugqirha phantsi kweliso lakhe. Ithemba neengcambu umthwalo yezihlunu phezu kwalapho. Awukwazi ukwenza imithambo ngelixa ukuhlala nokuma. imisebenzi ezicetyiswayo Ithemba spinal, lwenziwa echibini. ukusebenza Excellent iye backstroke. Ukubonisa "ukothula" isikhundla, lwenziwa kwindawo lisalele kunye uhlezi. Yonke imisebenzi ezibangela intlungu ziya kutshatyalaliswa ngokupheleleyo.