Ngendlela Flat. Iseti loqheliso ze aphakamise oluchanekileyo

yokuma Smooth - ngokusekelwe mzobo entle anobungozi. Xa umntu zijonge ezantsi, nembonakalo yakhe sibi. Umntu kunye nendlela echanekileyo ejonge zinde, ikhangeleka Idizayini, sleeker, nentembelo ngakumbi.

emva okunempilo

Eyona kolawulo emva tyaba - ulondolozo iphezulu amagophe zendalo yomqolo. ume kakuhle na indawo eyiyo isalamane amalungu omzimba. Apha kubalulekile ukuba ukuhlonipha imin segolide. Kakade ke, slouching okubi, kodwa gcina umva wakho kakhulu ukuba kulungile. Kulo mzekelo, umnqonqo kuxhomekeke phantse noxinezeleko efanayo. ngendlela embi ngokukhawuleza uba mkhwa. Ekuhambeni kwexesha, oku kukhokelela kwempixano ezinganyangekiyo okanye kokunciphisa izihlunu kunye nemisipha emhlane. Ngenxa yoko kokuma embi fixed bonke ngakumbi kunzima ulungiso curve spin kwakhiwa.

Igama elithi "zokufota" uyiqhelile kangangokuba bonke abantu abaninzi, ekuchongeni ubukho balo mntwana, nto ayithethi ukuthatha. Kwimeko ilungileyo, kuphelele amagqabaza ngamaxesha athile kwi elivisayo malunga kokuma kwakhe ngethuba umsebenzi wesikolo okanye ehleli computer. Enyanisweni, zokufota kukhokelela kwiingxaki ezinzulu asichaphazeli nje kuphela umnqonqo kodwa izibilini.

zokufota

Igama elithi "zokufota" livela kwisiGrike - "ugobile", yaye esi sifo ngokwayo luphawulwa ugobile yomqolo ukuya ekunene okanye ekhohlo. Ngenxa yoko kukho Ukuguqulwa omqolo, esifubeni gqitha, yaye utshintsho kamva lwezidumbu, ngendlela enye okanye omnye, ichaphazela inkqubo musculoskeletal. Kwiimeko phambili, le ukukhubazeka spinal kukhokelela nje kuphela yokuma nje kwigophe le ngasemva, kuchasene imisebenzi enyama yangaphakathi, kwaye ngamanye amaxesha - umnqonqo.

Izinto ezibangela zokufota

Kwiimeko ezininzi, unobangela zokufota kukho ukuphazamiseka pathways kwithishyu nokuqina, lalo nethambo. I-compact phakathi omqolo ebegqwese lususwa ecaleni, kunye nabo liphezulu ezinqinileyo. Umsebenzi izihlunu kunye nemisipha adibanayo kubo, kuba yezi zinto, kwaye ikwiphulo lokukhula eziphilayo kukhokelela ekubeni linegunya le vertebra.

Ekubeni umnqonqo ebanjwe kwindawo ethile, izihlunu kunye nemisipha, unobangela ukukhubazeka spinal inokuba ubuthathaka izixhobo dystrophy, kokuhlala ixesha elide kwindawo engalunganga ngethuba leeyure zesikolo, kwi computer okanye TV. Kulo mzekelo, izihlunu nsinya, ukwandisa ngobukhulu kwaye yilungise kwindawo engaqhelekanga.

Iimpawu kokuma bakhubazekile:

• ukuphakama ezahlukeneyo kwamagxa;
• kwikona esezantsi intsimbi kwelinye icala angela likhaba ngasentla;
• ngezandla netshiki ifomu lateral imigca esinqeni oonxantathu ukuba azilingani e zokufota, ukuba twatse ne emva flat.

Ukuba umntwana wakho uye ubuncinane enye yezi mpawu, buza podiatrist okanye wabantwana moshilongo ngakumbi.

Sesikolweni xa engakanani ngobudala kufuneka uthathe unonophelo le yokuma lo mntwana?

Iingcali zikholelwa ukuba ukuzalwa komntwana kuyimfuneko ukuba ukuthatha unonophelo ukuba kid ukuma flat.

Logama nje umntwana eminyaka 2-4 ubudala, kwanele ukuba uhambisa, kwaye abazali kufuneka ulandele ezi zincomo:

1. Yokulala umntwana kufuneka kube nzima mhle ukukhusela umnqonqo evela ukufiphala. Kunyaka wabo wokuqala bezelwe umqamelo kufuneka ezincinane, indawo ngokupheleleyo ngetawuli amaxesha siphindwe eziliqela.
2. Esingcono ngexesha ubuthongo - ngasemva.
3. Kubalulekile ukubeka wosana isisu sakhe.
4. Xa ukunxitywa usana lwakho kwindawo tye, kuyimfuneko ukuba baqhube ngasemva.
5. Ukuba umntwana uzama ukuhlala phezulu, hayi obkladyvat phantsi kwentloko yakhe, njengokuba yokuma bent kwandisa uxinzelelo kwalapho-ethe.
6. Bukela ukuma kwakhe, musa ukuvumela ukuba ahlale ixesha elide endaweni enye.
7. Table nosihlalo kufuneka kungabi ubude kunye nobudala bomntwana. Umele uhlale ukuze amadolo baphikele kwi engile, ekuncothukeni kweentende zeenyawo waphumla ngomhla phantsi ngokupheleleyo. Ukuphakama itafile kufuneka libe kwinqanaba elenza ukuba xa ehleli emva kwakhe iingalo zazizimisele kwi engile.
8. Kuba kwisikolo samabanga aphakamileyo abafundi kufuneka ukuba bathenge ubhaka zinganxitywa ngasemva, hayi egxalabeni enye, ngoko ke umthwalo isasazwa ngokulinganayo, amagxa kunye umva zihambelana ukunika ethile flat.

Types of deformation postural

Xa ngendlela engeyiyo inokubonakalisa deformation main amagophe komzimba yomqolo :

• lordosis wesibeleko;
• lordosis empontshwa;
• kyphosis thoracic.

Ukuba yokuma abahluphekayo ezibangelwa yokungasebenzi emzimbeni, umzekelo, ukufumana iiyure ezininzi kwindawo ikhompyutha okanye ukubukela umabonwakude, izihlunu umva buthathaka, nto leyo angakwazi IiCD lialio.

Kulo mzekelo, oku kulandelayo iintlobo buyo:

1. Bayasibekeka. Kulo mzekelo, eli nani lenyuswa laya kyphosis thoracic, nto leyo ekhokelela ukuba lokusekwa idolo. Kukho ukuncitshiswa emagxeni esifubeni, ngamaphiko isa-.
2. emva Flat. Kwakhona, le hlobo kokuma kuthiwa sekulungisiwe. Kulo mzekelo, zonke amagophe yomqolo phantse equalized. Taz eza phambili.
3. Nokubuya umva tyaba ngayo malunga ngasemva, xa kukho ukwanda kyphosis thoracic. Kufana i arc. ezandleni zabantu ilenga, intloko yakhe eveleleyo.

Oko kuya kukunceda ukuba ugcine sihlale ngendlela echanekileyo?

Strong, musculature iyavisisana kubalulekile ukuba sihlale ngendlela ethile caba kunye nokhuseleko ezidibeneyo. yokuma Poor kunye nezihlunu ezibuthathaka kunyaka ngamnye umonakalo ngakumbi. ubuncinane imizuzu eli-45 kufuneka inikwe umthambo ngokulinganiselweyo izihlandlo ezithathu ngeveki, kuquka amandla, bazolulela umthambo ukuze ngendlela ethile flat. Iluncedo ingakumbi kuba imisebenzi ezifana Pilates, yoga kunye nomdaniso:

• Pilates. Ngqo, iintshukumo ezilawulwa ukomeleza izihlunu yezihlunu, ukuphucula ulungelelaniso kunye nokulinganisela kwizihlunu.
• Yoga. Smooth iintshukumo yade yeyoga kwandisa bhetyebhetye. Asana - umthambo ekhethekileyo yoga, nto leyo ebonisa ngokuthe ngcembe yade kwemisipha kunye nemisipha, nto leyo eyandisa kwegazi negazi, luthambe kunye ilizwi.
• Dancing. Phucula ukuma, ukulungelelana kunye nolungelelaniso.

Uqheliso ukomeleza izihlunu umva nokuphucula indlela yokuma

Ezi ukusebenza ngendlela ethile tyaba ngcono impilo emva kunye nezibilini.

1. Kwindawo uvaleke uprites izandla phantsi emagxeni nentloko uchukumisa ebunzi floor. Kwi Tsalani, abahluza umva izihlunu, phakamisa umntla yakho eliphezulu. 5 amaxesha umoya siphefumla, uwukhuphe uthathe indawo yokuqala.
2. Slide intende umva kancinci - ukuya kwinqanaba esifubeni - akumisele izindlu kwakhona. Ngobunono watyhala izandla zakhe phezu emgangathweni, mqolomba eyomeleleyo. Uphefumlela - uwukhuphe 5 amaxesha. Kwi siphefumla, ubuyele indawo yokuqala.
3. Fumana zonke ezihamba. Hlala kwi izithende zakho Ungayami phambili, engqiyame ibunzi yakhe emgangathweni. Yolula iingalo zakho phambili, uphefumlela / uwukhuphe izihlandlo ezihlanu. Le pose kuthiwa ngendlela ethile bent bemveku.
4. Yima ngeengalo ezijingayo ngokukhululekileyo. Kangangoko kunokwenzeka tsala i emagxeni phambili, ngoko ukuthatha zizibuyisele ngakumbi, ukujoyina lo igxalaba. Kwenziwe zanela kophindo ezintlanu.
5. Thatha indawo emi, iingalo sijinga ngokukhululekileyo. Phakamisa amagxa ezindlebeni, ukudibanisa ikhaba. Ke Mababuye umva ngokuhla. amagxa wamvusa phambili, kungekhona ukwalathisa. Phinda kahlanu.
6. Yima nkqo, iinyawo malunga ububanzi egxalabeni ngaphandle, waguqa kancinci emadolweni. Ndayame phambili kwaye siqonde inkxaso oluzinzileyo, umzekelo, emva kwesitulo. Mkhonzeni isinqe emva ude uzive ukungaqondani ngamandla komhlana. Ukubala ukuya 15, nibuyele indawo yokuqala.
7. Hlala kwi esitulweni, ubeke iinyawo zakho phantsi. Kancinci ndayame phambili. Ukolula iingalo zakhe phakathi kwemilenze yakhe, siqonde imilenze kwesitulo. Kancinane ubuyele indawo yokuqala.
8. Yima ngeenyawo kunye. Nkxu izandla zakho phambi kwakho, bajije iminwe yakho. Kwi Tsalani, phakamisa izandla zakho phezu kwentloko yenu, izibhija izandla zakhe phezulu. Vula kancinane nomzimba ekunene, ezama ukuba ukuhamba ngexesha elifanayo okanye isinqe okanye imilenze. 3-4 Ukwenza inhalation kunye ngumphunga, vula umzimba ukuya ekhohlo.
9. Tshekisa umzimba wakho ukuya ekhohlo. Kulo mzekelo, musa bajije umva wakho, goba phambili kwaye ungqiyame umva. Yimani nkqo, benze kwithambeka okufanayo ukuya ekunene. Ke olule iingalo zakho kangangoko phezulu kunokwenzeka, ndivuka ngeenzwane zakhe. Relax, emva kokubuyela ukuya kwindawo yokuqala. Uphinde amaxesha 20.

mshini Ukukhetha

Ukuze kuthintelwe umva iingxaki, ukuze kupheliswe iziphene kokuma kusekwangoko isifo ziluncedo izixhobo umthambo ekhaya kwalapho. iinketho ezininzi efumaneka ezivenkileni ezobuchwepheshe, nto leyo ngokuqhelekileyo yahlulwe:

• ukwakhiwa T-emqaleni;
• block;
• nezihlalo ukwandiswa;
• "Gorbunki".

Ukukhetha lo mshini umnqonqo ixhomekeke iqondo kunye nohlobo uhlobo postural. Umzekelo, "Gorbunki" - ukhetho ogqibeleleyo abantwana abakwiminyaka yokuba sesikolweni, zinceda ukugcina ngendlela ethile obusempilweni ngexesha ehleli kwi idesika, kunye izihlunu zenkxaso spinal yomqolo wesibeleko kwimilo elungileyo, ukomeleza kwalapho.

ukusebenza komzimba rhoqo kubalulekile nokuba ubudala bungakanani na, kuba izisa inzuzo ibalulekile kubo bonke umzimba: oko iqinisa imisipha namalungu, igcina amandla ithambo, iphucula ukuma kunye nolungelelwaniso zeentshukumo.