Enika nezimo yomqolo? nezimo we umnqonqo; ntoni egqibayo nendlela ukuphucula

umnqonqo lomntu intsika esingundoqo ukholwayo umzimba uphela. Ezinye dyondzisaka, ngoxa abanye - ngaphantsi. Umntu ngokulula ukwenza nayiphi nokujikeleza phendula, yaye kukho abo nzima ukufikelela emadolweni.

Abantu abaninzi bayazibuza, 'Kutheni efunekayo kwaye inika bhetyebhetye yomqolo? " Impendulo yalo mbuzo ilula: kwi imeko yayo kunye ukuhamba ixhomekeke intlalo-ntle yeli kunye nemeko yempilo ngokubanzi.

Imiphumela naphaya

Ukulahleka okanye ukuncitshiswa bungqingqwa yomqolo asongele umzimba yimbonakalo sina kunye nezifo ezahlukeneyo. Oku kungenxa uxhulumaniso kwawo onke amalungu kunye neenkqubo omzimba, oluqhutywa esebenzisa iingcambu-luvo.

Kufuneka kukhunjulwe ukuba kuyimfuneko impilo entle kunye nentlalo-ntle yi bungqingqwa yomqolo. Yintoni egqibayo ukuba kuphuculwe indlela eli nani, abantu abaninzi abanomdla.

Izizathu zokuphola

Esona sizathu siphambili ekunciphiseni bungqingqwa yomqolo ngumntu omdala. Oku kube ngenxa awohluke umsebenzi okanye iziphene ezithile emzimbeni. uhlengahlengiso kwenza rhoqo enxibe iingxowa ungakhululekanga ngesinye isandla, ukungondleki kakuhle, ukuhamba izihlangu eziphakamileyo-beyingqube ngesithende.

Kukho abantu, yaye abaninzi baye nje livila ezi zinto. Bayathanda kulala esofeni okanye hlala esitulweni. Ekuhambeni kwexesha, lo yokuzonwabisa onesiphumo. Baqala ukuba wehlelwe ziingxaki zempilo buqapheleke.

libhetyebhetye

Musa ukulibala ukuba kungabikho bungqingqwa yomqolo kuqinisekiswa iintshukumo. Lo msebenzi rhoqo kuphela kuya kukunceda ugcine umzimba womntu usempilweni. Kuba eqhelekileyo yokusebenza umzimba ifuna ukuba indawo yayo iyahluka ngamathuba athile. Oku kwenza kube lula ukuba xiphephana elide kwi ndawo enye ngasemva.

Kodwa kakhulu bemka kwaye imithambo ufuna. Ukongeza, kuba yingenelo, ngoko zisenako ukuhambisa umonakalo omkhulu. Ngenxa sithwalisa iindawo ezahlukeneyo ugobile emva Inokwenzeka, kwaye nkqu hernias vertebral waphuka. Ngoko ke, kusoloko kwaye iwumodareyithe yonke kubalulekile.

Kuluncedo kakhulu ukwenza umthambo ukuze abuyisele bhetyebhetye yomqolo. Bona zilula kakuhle zifikeleleke kubo bonke.

Uqheliso ukubuyisela ukushukumiseka

Asimele silibale ukuba imeko siphambili ukusebenza naziphi na izakhiwo zemidlalo ke ukufika womsebenzi wabo. Ngoko ke, lo msebenzi ufanele ukuphindwa yonke imihla. Uyakwazi uzahlule zibe ngamaqela kwaye lwenziwa abapase eziliqela.

Thoracic

Nalo msebenzi ithatha indawo enkulu ukuzilolonga izihlunu isebe esifubeni, enika bhetyebhetye yomqolo kwingingqi ngasemva. Kubaluleke kakhulu ukuba eqhelekileyo yokusebenza intliziyo, imiphunga, amalungu zokugaya, namadlala mammary.

Iinyawo zabo hip-magxa. Yenza etyebileyo phambili kwaye ugcine ngaxeshanye wakho phantsi. izandla ezibhityileyo ngamadolo akhe. Siphefumla, INqaba phezulu, watsala nasesilevini sakhe esifubeni sakhe. On the basezela umnqonqo ukuya begoba, zithambekele intloko yakho ngasemva. Phinda intshukumo izihlandlo ezili-16.

Ukuzilolonga kuluncedo ukwenza abantu abachitha ixesha elininzi kwindawo ekuhlaleni. Ukongeza kwizihlunu yomqolo, oko buyasikhulula ngokupheleleyo emagxeni neengalo.

empontshwa

Le mithambo zenziwa ukomeleza abdominals, enika bhetyebhetye yomqolo kwi umnqonqo empontshwa. Yenza womchamo, kwesisu, luvo sciatic, nyonga.

1. Hlala kwi ukhuko amadolo akho onke. Yehlisa isifuba ayinakuthi kwiinyawo neminwe uthinte izithende. Ukubala ukuya esixhenxe, ukuqondisa imilenze. Kulo mzekelo, qhubeka ukubamba izandla unyawo. Emva koko ukuqondisa up. Ukwenza izihlandlo ezili-10.
2. Lala phantsi emethini ubuso phezulu. Izandla qinisa ngaxeshanye umzimba. Kwi siphefumla, ngokucotha ziphose emva imilenze emva intloko yakho, uwatwabulule kweminwe emgangathweni, walibala imizuzwana embalwa aze abuyele kwisikhundla lisalele. Izenzo ukuphinda phinda-10.
3. Ukuhlala kwindawo enye. Ukusezela, Arch esifubeni. Kwayama entlokweni yakhe iingalo. Kwi siphefumla, ulale phantsi. Yenza omnye amaxesha 9.
4. Ukuqhubeka ukuba alale ngomqolo iingalo tye, imilenze inyibilike kumacala ahlukeneyo. Kokundiza ngapha ngamaphiko floor, luphefumle uzama ukuzisa ngaxhatha ephangweni. Njengoko siphefumla - nibuyele indawo yokuqala. Yenza kophindo 10 macala omabini.

Ezi ntshukumo luncedo ukuba nabani na, kuba esinqeni sethu - icandelo basemngciphekweni kakhulu emqolo. kuvela iingxaki eziliqela kule rhoqo umqolo. Ngoko ke, kuyimfuneko ukuba anikele ingqalelo ekhethekileyo.

Ukuze ukomeleza imisipha lateral

Le mithambo mikhulu ukomeleza obliques, enika bhetyebhetye yomqolo kwaye inceda emi- umthwalo esinqeni kwelinye ngasemva. iintshukumo ezifana eziyingenelo nezintso.

1. Hlala phantsi. Imilenze liyichithe ububanzi eliphezulu, iingalo igotywe iingalo wenze intloko yakhe. Ukuphefumla, uwatwabulule ngengqiniba, ngegxalaba washiya umzimba wakhe uphela phantsi. Kwi siphefumla, ubuyele emva. Ngaba nabathengisi-10. Into efanayo - kwicala elahlukileyo.

2. Lala phantsi emethini, agobe amadolo zakho. nokujikeleza Inspiratory wazishiya phantsi kunye nentloko - ukuya ngasekunene. Amagxa na lwahlulwe ukhuko. Kwi siphefumla, ubuyele kwindawo yokuqala. Phinda kwelinye icala. Yenza intshukumo izihlandlo-20.

Le mithambo isandla kakuhle ukubuyiselwa nethe obuqhelekileyo.

Kuba Kumgama kwalapho

linegunya Various kunye noncedo yade ukuba indlela yokuphuhlisa bungqingqwa yomqolo, nangempumelelo ndasolula izihlunu umva, ukuphucula kwegazi negazi lakhe nkovu.

1. Hlala phantsi. ugobe amadolo ukubeka phambi kwakhe. Buyela kuzityeneneza. Khululeka ngesandla sakhe sasekhohlo kunye nelungelo ukulungisa nokwenza ukuba idolo esahlukileyo. Uluvo kufuneka ithunyelwe phambili. Hlala kule ndawo imizuzwana embalwa ukuzama ukuphumla. Yenza into enye kwenye indawo. Phinda ukuziqengqa maxa wambi-20.

2. Yima kanye emethini, wolule iinyawo zenu kakuhle phezu komhlaba. Ngaphandle ukutshintsha indawo esinqeni, amagxa kunye umntla ukujikeleza elinye kwelinye icala izihlandlo-20.

3. Walungisa ukuphakama yakhe ngokupheleleyo kwaye ezinqinileyo phambili. Yima intloko yakhe ijinga phantsi. Omakhwapheni mabamxhome ngokukhululekileyo. Ngobunono ukuqondisa up. Phinda phinda-10.

Abantu abaye baba Ithemba okanye ukwenzakala spinal, imisebenzi enjalo kufuneka yenziwe ngokuqaphela okukhulu. Kulungile ukuba ukwenze oko kuphela emva kokudibana nogqirha wakho.

Le iseti loqheliso kuthathwa ukuba kakuhle kakhulu, kuba inika bungqingqwa yomqolo nolutsha kwayo ixesha elide. Yena isicelo ngokupheleleyo ukwenzela ulungiso iingxaki kunye nokuthintela kwabo.

Uqheliso ifuna kakhulu kancinane ixesha, ilula kakuhle gca. Ukuba zikhona ukwenza abantu kumaqela ahlukeneyo ubudala amadoda namabhinqa.

Khumbula ukuba ukulahleka bhetyebhetye yomqolo - rhoqo nje okwethutyana kwaye ilungiswe kakuhle. Ukuzingisa, umthambo rhoqo kunye nethemba kufuneka ihlupha woMntu kule meko. Esebenzisa le ndlela, uyakwazi bazuze iziphumo ezigqwesileyo ixesha elifutshane kwaye uhlale usempilweni iminyaka emininzi.