Tonse tinamva kupweteka m'dera la lumbar, zomwe zingachitike popanda chifukwa. Chinthu choopsa kwambiri ndi chakuti m'tsogolomu chifukwa chaching'ono ichi chingayambitse vuto lalikulu la thanzi. Kaŵirikaŵiri m'mayesero oterowo, msewu ndi dokotala yekha.
Komabe, tisanapite kwa mchiritsi, sizovuta kuti tisonyeze ululu umene umapezeka chifukwa cha kupweteka kwapadera. Nthawi zina, anthu amapita ku mankhwala osakhala achikhalidwe. Tidzatsatira njira yomwe yayesedwa ndikuphunziranso zochitika zolimbitsa thupi, ndikuchita tsiku ndi tsiku, mukhoza kuchepetsa kwambiri ululu ndikupewa kuvulala kotha msana.
Zochita za ululu wammbuyo
Mukakhala kapena kuima, msanawo umakhala ndi katundu wambiri. Mukamayendetsa galimoto ndikunyengerera, katunduyo amakula kwambiri. Pamene minofu yokha, yomwe imathandizira msana, sakula bwino, peresenti yaikulu ya katunduyo imagwera pa intervertebral discs, zomwe zingawonongeke. Ngati mwakhala mukukumana ndi vuto loti kupweteka kumapereka m'munsi kumbuyo, ndiye chinthu choyamba kuchita ndi kulimbitsa minofu kumbuyo. Mwa njira, msana umathandizidwa ndi minofu ya makina osamalidwa, osamveka bwino. Ndiwo amene, poyambitsa kupanikizika kwa mkati, amatha kuthetsa msanawo pamalo oongoka. Izi zimapanga mtundu wa "corset minofu".
Anthu omwe ali ndi chidwi pa yoga amavomereza kuti pali masewero angapo amene angachiritse ululu wammbuyo:
- Choyamba mwa izi ndizochita "paka". Ndi kutuluka mpweya, timasinthasintha mmbuyo momwe tingathere, kubwereza utawaleza. Tikagwera mu malo oyambirira omwe kale tiri pa kudzoza timagwetsa pansi, ndikukweza mitu yathu. Bwerezani maulendo 15.
- Ntchito yachiwiri imathandizanso kuchepetsa kupweteka kwa m'mbuyo. Komabe, ili ndi mwayi winanso: ndizotheka kupopera makina apamwamba, popanda kuwononga kumbuyo. Malo oyambira - atagona kumbuyo, manja kumbuyo kwa mutu, miyendo pambali ya mapewa, akugwada pamadzulo. Pumphunzi timanyamula scapula mmwamba. Bweretsani nthawi 10 mpaka 30. Ndikofunika kwambiri kuti musagwetse pansi mmunsi wanu pansi.
- Zochita zodziwika bwino za ululu pamsana: "theka lama". Timagona pa mimba, ndi kutuluka phokoso, kwezani matanthwe mmwamba, ndiye pang'onopang'ono mutsitsa. Ndikofunika kwambiri kuti musapangitse kayendedwe kadzidzidzi apa. Kubwereza kumachita nthawi 10 mpaka 30. Zikakhala kuti pali zotupa m'kati mwa thupi, izi zimathandiza kuti magazi azitha kutuluka m'mimba, zomwe zimakhala ndi machiritso amphamvu.
- Ntchito yolimbitsa thupi imalimbikitsa manja, komanso imatambasula minofu ya kumbuyo. Ugone pamimba mwako, bwino pa mtundu wina wa rug. Gwiritsani zida zankhondo ndi kutenga malo omwe pamtunda wa thunthu ukhale womasuka monga momwe zingathere. Mukawongolera manja anu, muyenera kutsika pang'onopang'ono mumoto wanu ndipo ndibwino kuti muchite bwino kwambiri. Pa nthawiyi, chiuno chidzamveka. Gwiritsani ntchito malowa kwa masekondi pang'ono ndikubwerera ku malo oyamba. Nthawi zonse mukachita masewera olimbitsa thupi, yesetsani kukweza thunthulo. Tidzabwereza mobwerezabwereza 15-20.
- Pambuyo pa maphunziro onse, onetsetsani kuti mupatsanso mpumulo. Khalani pa mawondo anu, msana wanu umasuka momasuka monga momwe mungathere. Manja amafunikira kutambasula patsogolo. Mu malo awa, muyenera kumayankhula kwa mphindi ziwiri.
Samalani ndi katundu
Zochita zapamwambazi ndizothandiza kwambiri pochiza kupweteka kwamtundu kovuta. Koma osati, kumverera ngati wolimba mtima, yesetsani kuwapha iwo kupweteka. Chinthu chofunika kwambiri ndi chakuti thupi limakhala bwino. Ndiyeno funso: "momwe mungachepetsere ululu m'munsimu" - simungayime patsogolo panu.