Munyori: Roger Morrison
Zuva Rekusika: 19 Gunyana 2021
Gadziridza Zuva: 8 Chivabvu 2025
Anonim
Home facial treatment after 50 years. Beautician advice. Anti-aging care for mature skin.
Vhidhiyo: Home facial treatment after 50 years. Beautician advice. Anti-aging care for mature skin.

Zvemukati

Kune tsika dzakajairika dzinokanganisa mamiriro, sekugara pasi makumbo-makumbo, kusimudza chinhu chinorema kwazvo kana kushandisa bhegi pabendekete rimwe, semuenzaniso.

Kazhinji, matambudziko emuzongoza, sekurwadziwa musana, kuve neherniated disc kana kuvhima, anoonekwa zvishoma nezvishoma uye mhedzisiro yemaitiro akagamuchirwa pamusoro pemakore, saka mhinduro yakanakisa ndeyekudzivirira mamiriro asiri iwo pakutanga.

Mimwe yehunhu hunokuvadza hunhu hwepashure tsika hunosanganisira:

1. Shandisa bhegi rinorema kwazvo kana bhegi

Kazhinji, vanhu, kunyanya vana nevechiri kuyaruka, vanopfeka mabhegi anorema uye kazhinji vanotsigira chete pabendekete rimwe chete, izvo zvinogona kukonzera shanduko musana, senge hernias, sezvo huremu hwehombodo kana bhegi rikave risina kuenzana uye, richisundira bendekete pasi uye hudyu yakamonyorokawo.

Mamiriro akarurama: Bhegi rinofanira kupfekwa pamapendekete ese, zviine mabhanhire akasungwa, akagadziridzwa kumashure uye huremu hwepamusoro hwaunofanira kutakura i10% yehuremu hwemunhu. Semuenzaniso, mwana anorema makirogiramu makumi maviri anofanirwa kutakura bhegi rine hurefu hwe2 kg.


Uye zvakare, mune nyaya yekushandisa bhegi, munhu anofanirwa kusarudza imwe ine muchinjiko wekubata kana mune yekutsigira bhegi papfudzi rimwe chete, rinofanirwa kudzivirirwa kuti rakanyanya kukura uye kuti rinorema.

2. Gara wakakombama musana

Kugara pachigaro uine torso yakakombama, kusendama kana nemakumbo akayambuka, kunogona kukonzera kurwadziwa kwemhasuru, zvisinei, nyaya yacho inova yakanyanya kutadza kana munhu achinge achishanda akagara zuva nezuva, semuenzaniso pakombuta, uye otora mamiriro asiri iwo.

Mamiriro akarurama: Paunenge ugere pasi, unofanirwa kuzendamira musana wako nekusundira chiuno chako kumashure kusvikira wabata chigaro chako kuseri kwechigaro cheya. Pamusoro pezvo, tsoka dzinofanira kutsigira tsoka pasi uye maoko anofanira kunge ari patafura nemagokora akatsigirwa. Verenga zvimwe pa: Kururamisa mamiriro pakombuta.


3. Kusimudza masimbi pasina kukotamisa mabvi ako

Kazhinji, kunhonga zvinhu pasi, isu tinorerekera kumashure kwedu kumberi, zvisinei, chimiro ichi chinoderedza tsandanyama dzemusana nekukotamisa musana.

Mamiriro akarurama: Kana uchisimudza chinhu kubva pasi, unofanirwa kuita squat, uchikotamisa mabvi ako zvishoma nezvishoma, uchichengeta tsoka dzako uye uchidzivirira kudzora musana wako, uchiramba wakamira. Mushure mekunhonga chinhu, chinofanira kutakurwa padhuze nemuviri.

4. Rara nedumbu

Kurara padumbu rako uye nemusoro wako wakatenderedzwa kudivi kunogona kukonzera marwadzo ekumusana uye kukuvadza majoini ekupindirana emutsipa, uye chinzvimbo ichi chinogona kutungamira kune mutsipa wakaomarara.


Mamiriro akarurama: Iwe unofanirwa kurara parutivi rwako, uchiisa mutsago pasi pemusoro wako uye imwe pakati pemakumbo ako, kana kurara nemusana, zvishoma kukotamisa makumbo ako nekuisa mutsamiro mutete pasi pemabvi ako.

Uye zvakare, yakasimba, matiresi yefuro inofanira kushandiswa iyo inoparadzira huremu hwemuviri zvakaenzana.

5. Rongedza mumba musana wakakotama

Kazhinji, mumabasa epamba zvakajairika kukotamisa musana wako kumberi uchirongedza mumba, kupukuta jira kana kutsvaira pasi, semuenzaniso. Aya mamiriro akawandisa majoini uye anogona kukonzera marwadzo kumashure uye mutsipa.

Mamiriro akarurama: Muzviitiko izvi, zvakakosha kuti uite mabasa ekuchengetedza musana wako nguva dzose wakatwasuka. Kusarudza mabhuremu matsva anobata kunogona kubatsira kuchengetedza mamiriro akanaka emabasa epamba.

6. Pedza maawa akawanda munzvimbo imwechete

Kazhinji, kana uchipedza maawa akawanda munzvimbo imwechete, uchiita mabasa akadzokororwa, sekugara pakombuta kana pasupamaketi kana kunyange kumira muzvitoro, semuenzaniso, zvinokonzeresa kurwadziwa musana, zvinogona kukonzera kuzvimba kwemakumbo netsoka, kutenderera kweropa kwakashata uye kupatira.

Ona zvinoitika kumuviri wako kana ukapedza maawa akawanda wakagara.

Mamiriro akarurama: Sezvineiwo, iwe unofanirwa kufamba uchibva parutivi neparutivi kwemaminitsi mashanu paawa imwe munzvimbo imwe chete, kutambanudza uye kutambanudza makumbo ako, maoko nemutsipa kudzivirira kuzvimba uye kurwadziwa shure.

7. Yambuka makumbo ako

Tsika yekuyambuka makumbo inokanganisa chimiro sezvo paine kusaenzana kwehudyu zvichikonzera iyo lumbar musana kuti iwedzere kuteedzera kune rumwe rutivi.

Mamiriro akarurama: Iwe unofanirwa kugara, uchisiya makumbo ako ajar, tsoka dzako dzakatsetseka pasi uye mapendekete ako akatsikitsira kumashure zvishoma.

Kurapa kwekuvandudza mamiriro

Kurapa kwekuchinja kwepashure, kwakadai sehyperkyphosis kana hyperlordosis, kunogona kutungamirirwa nachiremba wemazino pamwe chete nePhysotherapist nekuti mune dzimwe nguva zvinogona kudikanwa kupfeka jasi rezvemabhonzo kana kuvhiya musana.

Chero zvazvingaitika, physiotherapy inoratidzirwa nekuti inobatsira kudzikisa marwadzo uye kunzwa kwekurema uye kuneta kwemhasuru, kuve kunobatsira kwazvo kugadzirisa zvimiro zvemapfupa, kudzikira kusvika padiki, kana kutoporesa hyperkyphosis kana hyperlordosis, semuenzaniso.

Imwe yenzira dzekurapa shanduko yepashure neye physiotherapy inogona kuitwa kuburikidza neGlobal Postural Reeducation (RPG), uko kwakanangana nemadhizaini uye kurovedza muviri kunatsiridzwa kugadzirisa mamiriro uye zvimwe zviratidzo zvine chekuita nekusamira zvakanaka.

Nzira yekudzivirira yakaipa mamiriro

Kuti udzivise mamiriro akashata zvakakosha ku:

  • Kuita kurovedza muviri kanokwana 2 kavhiki kusimbisa mhasuru, kunyanya musana;
  • Ramba uri munzvimbo yepamusoro kwemaminitsi mashanu pazuva kudzivirira scoliosis kana lordosis, semuenzaniso. Tsvaga maitiro ekuzviita: Kururamisa mamiriro kunovandudza hupenyu hwehupenyu.
  • Anotambanudza kubasa kwemaminetsi matatu, ka1 kana ka2 pazuva, sezvo zvichibatsira kuzorora uye kuderedza kushushikana mumhasuru, kudzivirira marwadzo kumusana, maoko nemutsipa. Heano maitiro ekuzviita: 3 Kutambanudza zviitwa zvekuita kubasa.

Pamusoro peaya matipi ekudzivirira mamiriro akashata, kurasikirwa nehuremu, kana munhu akafuta zvakanyanya zvakakosha kuti awane chimiro chakaringana uye chine hutano.

Kana iwe uri kutsvaga kugara zvakanaka uye hupenyu hwehupenyu unofanirwa kutarisa iyi vhidhiyo:

Kana iwe waifarira ruzivo urwu verenga zvimwe pa: matipi mashanu kuti uwane mamiriro akafanira

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