Ni kangahe dutenguha mu maso no kwita ku mubiri! Ibibindi bya varmenitssa ntabwo bikora - kandi ibi nubwo nubwo ibitekerezo byiza byinshi hamwe nabakobwa batsinze hamwe nabakobwa bose bamenyereye. Kandi duhindura vector twongeye, tutiriwe dutekereza kuba fuzz oval, iminkanyari ku gahanga no gukata kabiri ntizishobora "gutsindwa" umukozi umwe wo kwishyuza. Byose kuko ikibazo ntabwo kiri mu ruhu ubwacyo, kandi ... muburyo bwacu!
Ntabwo ari ibanga kubona ishusho iterwa nuburyo "umurongo" wumubiri wacu ukora, "inkoni" - umugongo. Kimwe mu bimenyetso bikuru bishaje, abashakashatsi bo muri iki gihe b'iyi nzira karemano basuzuma ko byoroshye no kugenda kwa vertebrae. Ntabwo ari impfabusa bamwe muritwe basa nabakobwa bato, bafite imyaka "kurenza ...", kandi bamwe basanzwe mubatoro basaga mugihe gito bitandukanye. Ntekereza ko buri wese muri twe yiga mu mbaga y'abahanzi ba Passistbi Ballet: Batandukanijwe na gare iguruka, umutwe wazamutse cyane ku ijosi rirerire, igituza gifunguye n'inyuma. "Noneho rero - Ballerina! Ntabwo bahagaze gusa, bafite indyo, ibibujijwe byinshi, "uzavuga, kandi uzabitandukanye. Ikigaragara ni uko ubwumvikane nubushake bigenwa bitarenze umubare wa kilo, aribyo umwanya wumubiri mumwanya, ugereranije. Kubwibyo, n'abantu bafite ibiro byinshi, ariko umugongo utagira umugongo (rero birabaho) usa) uhuza hejuru, ariko bigufi.
Ariko, ntibishoboka ko umuntu azahatira akamaro k'umwanya ukwiye. Ariko abantu benshi ntibazi ko bigira ingaruka ku buryo butaziguye icyo umubiri wacu gasa, ahubwo usa no ku ruhu rw'uruhu rw'umubiri no mu maso. Nibyo, yego, ntiwigeze wumva: abantu bamenyereye kunyerera, banza bamenyera imipira, hamwe numusaya kabiri, hamwe na nasolabial bikabije. Twumva impamvu bisohoka nuburyo bwo kubyitwaramo.
Abantu benshi ntibazi ko igihagararo kigira ingaruka muburyo umubiri wacu usa, ahubwo no kumubiri no mumaso
Ifoto: Pexels.com.
Umunara wa Babiloni
Kugirango tumenye itumanaho hagati ya leta yumugongo no kugaragara k'uruhu, birakenewe kwibuka anatomiya. Rero, inkingi zuruhu ni ishingiro rya skeleti ya axial yumuntu, ugizwe na mirongo itatu na batatu (mubihe mirongo itatu na bine) vertebrae, bihujwe bihagaritse bigize umunara. Ibi bice bigabanyijemo amashami bitanu: Umwotsi, Umurinzi, LUBAR, igituza na servoque. Buri kimwe muri byo gifite impinduka za physiologiya zifasha guta agaciro no kurinda disiki zo gusiba. By the way, twavutse dufite inyuguti zigororotse, isanzwe yunamye nkuko umwana ava ku birenge.
Ninkunga ku birenge, kandi muri rusange kugenda ni imikorere mikuru ikora umugongo (hiyongereyeho kurengera umugongo). Nibyiza, noneho twibuka umusirikare wuzuye kubaza, ariko ntabwo ari munsi yukuri muri yo: "Kwimuka ni ubuzima." Nibyo, benshi muritwe twimuka duva mu biro tujya mu biro n'inyuma, gake twahisemo muri siporo. Ngaho, birumvikana ko nshaka gufata no "gukora" imigati yose yariye, kuko dutangiye kwihesha imbaraga, guhindagurika kuzunguruka cyangwa kwizana kuri leta yacitse intege kuri podiyumu.
Birakwiye kuvuga ko kugenda byubuzima bitazarushaho kunozwa rwose (kandi neza, niba bidahuye). Ikigaragara ni uko imitwaro miremire kandi ikomeye ari guhangayikishwa cyane n'umugongo wacu, ukurikije imibare, mirongo inani na mirongo i ku ijana by'abakuze kugeza mu myaka mirongo itatu, kure y'intungane. Byongeye kandi: Impinduka zangiritse zangiza zitangira kubana nabanyeshuri. Kandi iyo axis idatunganijwe, kandi munsi yumutwaro ugerageza imikorere yayo, ni ukuvuga, basunikaga hamwe na barbell cyangwa urugero, biruka birebire, ibintu birakabije.
Mugihe gisigaye, twicaye neza, dutontoma inyuma kandi tugatandukanya no kurambura ijosi, "twarohamye" mu bitugu byazamuwe muri voltage. Mubaremasi, mugihe duhagaze kumurongo, tuba dukomeje imbere igitereko mugushakisha inkunga, cyangwa kugerageza kugorora, kugabanya ibyuma bikagerageza kumenyera ishami rya Lumbur. Yoo, ariko niyo mbaraga zijya kwihuta: Nyuma yumunota, umukandara utangiye kubabaza "mwiza", ibyuma bika umuriro, ijosi ntirikonjesha mu magambo, bisa Biroroshye gusubira muburyo busanzwe bwibibazo.
Ururimi abantu bakunda kugira ibibazo mumugongo umwe, ariko kubera ko imirongo yacu ari imwe, reka igabanye ibice bikora igikoresho, niba "imyanda" arizo shami, noneho imirimo yayo irasabwa kugirango ifate abaturanyi. Dore urugero rworoshye cyane: umukobwa akemura nabi pelvis, aho shingiro yumugongo wometseho, uyishyiraho umugongo, ushyireho "gutandukana cyane, ushireho" gutandukana, kugirango ugaragaze neza, ushimangire neza, ushimangira uburyo bwibibuno.
Nibyiza rwose. Ariko ishami rya LUNSAR ryumva rite? Kubera iyo mpamvu, kunyerera ntibusanzwe ko umugongo wacu, vertebrae yishami rya Lumbar ryahinduwe kandi rirakanda. We, wagoretse, agira ingaruka ku ishami ry'igituza, atangira gusubirayo, atera hump. Kandi umaze kumwanya wamabere, leta yishami ryinkondo, umubare wigituba kandi wimukanwa, wimukanwa, utangwa imbere kandi koshwa muri iyi leta. Amato y'ijosi arafatwa, amaraso arakomera, lymph arahagarara ku buntu mu bwoko bwo mu maso (Mwaramutse, kubyimba!). Kubera kuzenguruka nabi amazi, isura yijisho ni imibabaro ahanini: disikuru ntizigenda ibara rye ryiza, nta ijwi ryiza. Imitsi itabona ogisijeni ihagije kandi intungamubiri igenda neza "iranyeganyega" kandi ikarenga, ikadiri "ireremba", kandi natwe, twumva neza ko "ibintu byose byatakaye". Byongeye kandi, ishingiro ryijosi ritangiye gukora bruma ribi, abantu bitwa umuhemu. Nubwo bikozwe ahanini mu mpinduka za hormone, uruhare runini mu "ruswa" ni imyanya itari yo y'umugongo. Ongeraho umutwe uhoraho numunaniro kuri ibi, kandi bizagaragara neza: hamwe niki kibazo ugomba gukora ikintu!
Kora hamwe numugongo wawe birashobora kuba mugihe icyo aricyo cyose
Ifoto: Pexels.com.
ifashe
Niki cyakorwa mugihe usanzwe ugiye muri pisine (by the wan, koga utabimenyera ishami ryinkondo y'umura, kugirango niba utiteguye guhura na chlorine, nibyiza gusiga siporo y'amazi), kandi Urukuta rwahagaze, kandi ibitabo biri kumutwe? Ni ngombwa gutangira kuva mbere. Wibuke uko umugongo wacu utangiye? Hamwe n'amacakubiri. Byombi bifatanye na pelvis, kandi biri hano, mu gitereko, kandi ni "ingingo" ya mbere y'umwihariko. Wibuke: Pelvis yawe igomba "kureba" hasi. Kugenzura Umwanya neza, shyira amaboko kuri PUBO na Taildone ugereranije. Niba inama zintoki zawe zikosowe perpendicular kuri hasi, bivuze ko wakoze byose neza. Ubwa mbere, ushobora kuba utamerewe neza muburyo bumeze, ariko umubiri uzahita ufata umwanya mushya, kuko "wahimbwe" kandi uduhabwa na kamere ubwayo.
Ukwiye gushyira pelvis, uzumva ko inyuma yinyuma akenewe ashyigikira abanyamakuru, nigifu, umaze gukora umwanya munini muri siporo, kuko imitsi ihora mu ijwi .
Gukurikira inyuma yo hepfo hamwe nishami ryigituza rizakomera. Kumufasha, gukuramo igituza imbere, ntabwo yibanda kumakuru yicyuma. Kandi ukimara gusohoka kugirango wubake amashami yose avurwa, ijosi, rishinzwe ubuzima nurubyiruko rwuruhu rwuruhande, ruzaba rufite umwanya usanzwe.
Birumvikana ko kwigaragaza muri leta nshya, uzakenera gufasha umugongo. Nta mabanga n'ubwenge: Imyitozo yoroshye nka "Ubwato", "injangwe", hazashobora gushimangira ibimenyetso byoroheje no guha imisozi bizaha "inkoni" guhinduka n'imbaraga zawe. Niba urarambiranye kwishora mu kwigunga, aho gukoresha amahugurwa yitsinda, hitamo PILATES cyangwa YOGA.
Hanyuma, kugenda kugirango usubizwe moshi n'imitsi yose, ubaruhuke kandi ushireho uruziga rwamaraso na lymph, urashobora gushyira mubikorwa byo kwikunda. Bumwe mu buryo, amateka yabo ntafite ikinyejana cyayo, - kora hamwe na Gouas Scraper. Iyi ni isahani idasanzwe mubiti byoroshye cyangwa ibuye (kuva plastike nibyiza kwanga), bikaba bifite igitutu cyoroheje ukeneye gutwara imirongo ya massage. Witondere gukoresha amavuta ya massage, amavuta cyangwa ibiti, bitabaye ibyo urashobora kwangiza uruhu.
Nibyiza kandi byiza byiza kwikorera ijosi n'amaboko ye. Ingendo zose zigomba kwitonda, nziza, byoroshye, gukubitwa, ariko ntibiteye ubwoba. Bikore n'imihango yawe yumukara mbere yo kuryama: Hitamo amavuta ahumura, fungura umuziki ushimishije woroshye, utwike impumuro kandi uruhuke.
Uburyo bwiza butangaje nuburyo buduha inganda zubwiza, ntanumwe murimwe ushobora kwemeza ubuzima bwacu. Kandi nta rufatiro ruzima, ubwiza nyabwo ntibushoboka, nubwo twaburaniraga gute, kandi ibikorwa byacu byose bizahindura umwanya nyawo wibintu. Amakuru meza nuko bishoboka gukorana numugongo wawe mugihe icyo aricyo cyose - Kubwamahirwe, umubiri wacu ukomeza kuba mwiza kandi utwitegereje ko tuyasubiza kumwanya we.