Indlela yokulungisa amahlombe ukuze anqobe isigu? Ukuzivocavoca, iingcebiso kunye nempendulo

Umsebenzi onobudala awuyilolongo umgca kwaye sinokuqiniseka ngento yonke imihla, intlungu, ubunzima bezinto ezihambayo ziphazamisa abaninzi - kubafundi besikolo abaya kubahlala phantsi. Ungayilungisa njani amahlombe uze ubuyele ekuqhelekileyo? Kule nqaku siza kukunika ezininzi iindlela ezizisebenzayo nezilula eziza kukunceda ugcine impilo yakho yomgudu.

Indlela epheleleyo

Kufuneka ukhumbule ukuba amanxeba awayiyo inxalenye yomzimba, ephila ubomi bawo. Ingxube ye-musculoskelet complex, ehlangene nentamo, iimbambo, amahlombe kunye namahlombe ngokukhawuleza.

Masikhumbule i-biology yesikolo, okuyi-section of anatomy. Inkxalabo yamagxala ahlanganiswe ngokungahambi kakuhle kunye ne- humerus, i- clavicle, i-thoracic umgudu, i-thorax kunye namagxa ehlombe. Ngenxa yoko siyakwazi ukwenza udidi olukhulu lokunyakaza kumzimba ophezulu. Kodwa ngokungafaniyo, umzekelo, umxube we-hip, osebenza kwimigangatho ye-hinge, onke amathambo angenza imisebenzi yawo ngokukhethekileyo kuphela ngokubulela kwinkqubo eyinkimbinkimbi yemisipha kunye nemigqa. Xa izicubu ezithambileyo zinyanzeliswa ukuba zenze iifom ehambelanayo ixesha elide okanye zibe kwindawo efanayo, ukuhamba kwazo kuyancipha kwaye "bakhumbula" indawo engafanelekanga.

Indlela yokulungisa amahlombe, izihlunu zazo eziqingqiweyo kwindawo engafanelekanga kwaye zibangele ubuhlungu, ukuphazamiseka, kwaye zonakalise umsebenzi wezinye iinkqubo zomzimba (ngokuyinhloko ukuphefumula kunye nenhliziyo)? Yenza umkhwa-ukuqhuba rhoqo umzimba othile ubuncinane kanye ngosuku. Uqeqesho oluqhelekileyo awuyi kufumana nantoni na. Ukuba unomsebenzi wokuhlala, uzama ukufumana ixesha lokutya, ubuncinane ululaze umva wakho.

Ukulungiswa kwesithuba

Masiqale ngokulula. Makuvumele ukuba lo msebenzi ube ngowokuqala kwezo zinto oza kuzenza ngenxa yempilo yangemva, njengoko inceda izihlunu "zikhumbule" indawo yazo ezifanelekileyo, umgudu ukulungisa, kwaye ngokubanzi uphucula ukuhamba kwegazi kule ndawo.

Indlela yokulungisa amahlombe ngoncedo lwendlela engcono ngayo:

• Yilungele ngqo kwaye iqhube phambili. Musa ukuwudlulela, kuba, mhlawumbi, sele usubeke isikhundla kule ndawo.
• Ngoku ulungelelanise, ugobe ngokukhawuleza inxalenye yomgca. Musa ukuxaka intamo yakho okanye uhlehla emva.
• Ukujonga ukuchaneka komsebenzi, faka izithupha zakho phakathi kwamagxa ehlombe kwaye uzive ukuhamba kwemisipha kule ndawo. Phinda kwakhona ama-3-5.

Ukuchaneka kokunyakaza

Ungayilungisa njani amahlombe, ukuba uhlala uzinzile?

Yenza ukunyuka kwenyuka kwehla. Kuzwakala kulula, kodwa ngokwenene kudinga ubuchule. Gxininisa kwinto ofuna ukuhamba ngayo ngamagxa akho, kwaye ungagudluli nje amahlombe akho.

Ukwenza oku, kuba uziva ukhululekile, kwaye uhambise ama-blades, kodwa ungabi ngaphezu kwe-1 cm. Landela ukuhamba kwaye ubambe isikhundla semigqa e-10. Emva koko phahla i-blades nge-1 cm uze ulinde kwakhona. Phinda amaxesha amaninzi.

Izenzo eziphambili kwiimisipha zamagxa

Ukulungiswa kwamagxa kuya kunceda nokuba kulula, ujwayelene nezifundo zokuhamba ngemfundo.

Ngokomzekelo, i-torsion kunye nomxhelo wegxala: phakama ngokuthe ngqo, ubambe i-posture kwaye ujikeleze amahlombe akho (kungekhona ngezandla zakho) ngeenyawo ezili-10, emva koko.

Omnye umsebenzi omhle ubizwa ngokuba yi "castle". Ukwenza oko kufuneka uphakamise ingalo yakho yokunene, uyibophe kwaye uyibeke ehlombe, isandla sokhohlo ngeli xesha ligoba kwi-elbow kwaye lisichukumise ihlombe elisezantsi. Ngoku zama ukuqonda iminwe yesandla esinye nomnye. Zama ukuzifakela ngokufutshane njengoko kunokwenzeka kwi-scapula. Phinda ngokutshintsha isikhundla sezandla.

Ukuba ukuguquguquka kwakho kwanele ngokwaneleyo ukufumana iminwe yesinye icala, thatha ithawula eliqhelekileyo uze uzame ukuyibamba.

Kwimeko nayiphi na into, yenza ngokucophelela, ngaphandle kokugqithisa imisipha engaqeqeshwanga, ukwenzela ukuba ungagcini ingxaki.

Emva koko, ungazibamba izandla - nje ngezandla ezichanekileyo, kwaye uncike eludongeni kwaye ugoba izandla zakho ngekreite yee-90 degrees.

Indlela yokulungisa amahlombe

Zama ukwenza loo mizimba elula rhoqo:

Ukulungiswa kwegxala: vusa isandla sokunene kwaye ugobe kwi-elbow, ubhekise iminwe ukusuka ehlombe elingasekhohlo ukuya kwicala, ngoko ngesandla sesibini, ubambe iqhosha lekunene, uze ulikhuphe kancane kwicala lasekhohlo. Zama ixesha ngalinye ukunyusa ukwanda kwe-amplitude yentembeko, kodwa ungayithandi.

Ukuchaswa okanye i-cobra posture ngumsebenzi osebenza kakuhle, owanceda ukulungisa amahlombe kwaye ulungele umva. Ukuze uyenze uyakufuna isidlo sokuzivocavoca. Thetha kwisisu sakho, ukugoba iingalo zakho kwiingqungquthela kwaye ubeke izandla zakho phantsi kwinqanaba. Ngoku ngoku, krazula isifuba esisezantsi, uphakamise isikhala senyuka phezulu, ungavumeli umgca ogqithiseleyo kumqolo osezantsi. Zama ukuhambisa kuphela indawo ephakathi kunye nephezulu. Ukususela kokuqala, kunokwenzeka ukuba awukwazi ukunyuka phezulu ngokwaneleyo. Musa ukukhawuleza, emva kweentsuku ezimbalwa umgudu uya kuba ne-flexible, kwaye ngoko unokuwulula ngokukhuselekileyo.

Ngoku uyazi indlela yokulungisa amahlombe ukuze unqobe isigxina. Ungakulibali ukuba ukusebenza kwezi zivivinyo kuya kuxhomekeka ngqo kwixesha lokusetyenziswa kwazo. Kwaye uhlala uphulaphule umzimba wakho-ukunganyameki kunye nokunyanzeliswa kunokunyusa iingxaki ezininzi.

Imisebenzi efanelekileyo

Imfihlelo yendlela yokulungisa amahlombe kunye nokunyamekela impilo yemva, ayikho nje kwimigudu yokuzivocavoca, kodwa kunye nokubunjwa kwemikhwa efanelekileyo.

Ngokomzekelo, ngokuqhelekileyo kuthatha ikhefu ngexesha lomsebenzi wokuhlala kunye nokuhambisa ngaphezulu - nangona kuthetha ukuhamba ngeendawo ezimbalwa kunokusebenzisa i-elevator. Abaninzi banceda inkohliso encinane yeofisi - ukubeka umshicileli kude kwideskithophu. Ngoko rhoqo xa ufuna ukuprinta incwadi, uya kunyanzelwa ukuba uhambe kancane.

Ungakulibali ukuba amahlombe akho awanamacici, ngoko ungavumeli ukuba intamo yakho igube rhoqo, kwaye amahlombe akho ayenyuke ezindlebeni zakho.

Ukuba kunzima ukugcina i-posture, akuyi kuba yinto engathethekiyo yokuthenga iipads ezikhethekileyo ukuhlala esihlalweni, esinceda ukugcina ukugoba okufanelekileyo komlenze okanye i-corsets ekhethekileyo. Ezi zilandelayo zingathengwa kwi-pharmacy. Ayibonakali phantsi kweengubo eziqhelekileyo kwaye ukhetho olufanelekileyo luya kunceda ukulawula isikhundla samagxa kunye nokuphepha.