Imvamisa, izinhlungu kanye 'nokushanela' emgogodleni kubonakaliswa ngemuva kweminyaka engama-40-45 - ngalesi sikhathi amalunga abuthakathaka ngokwengeziwe, umsebenzi wemoto uncishisiwe futhi ukuntuleka kwe-calcium emzimbeni kuyabhekwa. Kodwa-ke, abanye abantu, ngenxa yezihlalo kanye nezici ngazinye zomzimba ebuhlungwini emuva emhlane ziqala ukuphazamisa kakhulu. Sikhuluma ukuthi ungayithola kanjani imbangela yangempela futhi silwe nayo.
Ukuhlolwa okugcwele komzimba
Okokuqala, udinga ukuya kudokotela futhi utshele ngezimpawu. Izinhlungu ezingemuva zingabangelwa yi-malaise yesikhashana, enjengamakhaza noma ithoni emisipha kanye nezifo ezihlala isikhathi esingamahlalakhona esigabeni esandayo. Thatha ukuhlolwa kwegazi okujwayelekile, okuthi ngokwe-leukocyte kuzonikeza udokotela ukuze aqonde ukuthi ngabe kukhona ukuvuvukala emzimbeni. Ngaphezu kwalokho, udokotela angabela i-X-ray, ukuhlolwa kwe-ultrasound kwemikhumbi noma ukubonisana komelaphi we-massage, okuzobona ukugcwala kwemisipha. Asikucebisi ukuthi ubhekane nemithi yokuzithemba - ngisho nasehlelweni lesikhathi esishubile ungathola isikhathi empilweni yakho.
Ukuqeqeshwa ekuphumuleni kwemisipha
Ngemuva kokuhlolwa, uzothola imbangela yobuhlungu obudingayo ukuze ucabangele lapho ukhetha amakilasi. Uma ungenayo ama-contraindication, bhalisela i-yoga nokwelula. Iya emakilasini okungenani amahlandla ama-2 ngesonto ukuze ubone umphumela. Xwayisa umqeqeshi ukuthi umhlane wakho ubuhlungu: Izokutshela izici zokuzivocavoca. Uma sikhuluma kafushane, udinga ukusetshenziselwa ukusonta izindlu futhi uthambise phambili. Ngesikhathi sokuzivocavoca, gxila kuwe imizwa yakho - imisipha kumele ifinyelele, kepha ungalimazi.
Ungenzi izivivinyo ezibangela imizwa ebuhlungu
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Ukusebenzisa amandla ehholo
Uma ungenalo i-hernia yokungenelela kanye nokushintshwa kwama-vertebral discs, sikucebisa ukuthi uzijwayeze izivivinyo nemithwalo. Isisekelo sohlelo lwakho lokuqeqeshwa kufanele kube ukuzivocavoca kwe-pelvic - traction, ukudonsa, ukuzalela amaqembu. Isibonelo, induku yenduku yamaRoma, ibhlokhi le-bloc liye ebhelini, lidonswe edorobheni le-gronsber nebhendi lerabha, ukuzalanisa ama-dumbbells emaphathini nangaphambili. Lezi zivivinyo zihilela izicubu zomhlane zangemuva, ibhande lehlombe nezandla. Imisipha enamandla izosiza ukugcina ukuma okuthi ngokuhamba kwesikhathi kuzodambisa izinhlungu emuva. Okokuqala, yenza umqeqeshi ozolawula ukunemba kwendlela futhi uzokhetha uhlelo oluthile.
Workout ngaphambi kombhede
Lapho nje uyolala, umgogodla uthatha isikhundla esisebenzayo futhi aphumule. Imisipha iqala ukulimala, okuthi phakathi nosuku osebenze ngenkuthalo - ebanjwa kahle umgogodla, wasisiza ukuba sihambe, sahlanganisa ukulinganisa komzimba. Ngaphambi kokulala, sikucebisa ukuthi welule izicubu zomzimba. Yenza ukujikeleza kwesiyingi ngekhanda nezingalo zakho, ama-tilts of the head nomzimba ezinhlangothini, phakamisa izandla zakho bese udonsa. Ngakho-ke uphumula imisipha, uzizwa ukukhathala okulula.
Vumela ukwelula kube umkhuba wakho owusizo
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