Chikonzero Chinokatyamadza Yako Yepazasi Kumusoro Kunorwadza Paunomhanya

Zvemukati

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Musana wako wepazasi unogona kunge usingaitwe kunge unoita basa rakakura mukumhanya, asi kubata muviri wako wakamira kwenguva refu kunogona kukuita kuti uve panjodzi yekukuvara-kunyanya munzvimbo yepazasi. Ndosaka boka revatsvakurudzi veOhio State University Wexner Medical Center, nerubatsiro rweNational Institutes of Health (NIH), vakaita chidzidzo chekufananidza kuti vaone kuti nei vamhanyi vangasangana nemarwadzo aya uye chii chingaitwe kudzivirira inotora nguva refu. (Zvakafanana: Zvakambonaka Here Kuva Nekurwadziwa Kwepazasi-Kumashure Mushure meKushanda?)

Mutungamiri anotungamira wekudzidza, Ajit Chaudhari, Ph.D., purofesa wehukama padhipatimendi reOSU reinesiology, akagadzira mhando dzakatarisana nevamhanyi chaivo vasere kuti vaone kuti mapfupa nemajoini zvinokanganiswa sei nekumhanya (ona mufananidzo).

Kamwe iko kuenzanisa kwapera, vaongorori vakashandisa mhasuru dzakasiyana mumhanyi wega wega, vachidzikamisa nekuvatetesa kuti vaone kuti muviri wese unoripa sei. Zvinoitika kuti kuve nekwakadzika musimba kunogona kuwedzera mutoro kumusana wako nenzira inogona kutungamira pakurwadziwa kwepashure.

"Tsandanyama dzakabhadhara apo pakadzika pakange pasisina kusimba dzakakonzera masimba makuru ekuveura (kusundidzira uye kudhonza ma vertebrae) mu lumbar spine (uko musana wakakomberedza uchipinda mukati padumbu)," Chaudhari anoudza. Chimiro. "Iwo masimba anogona kukonzeresa iwo wega vertebrae kutsvedza ichipfuura imwe kana kufamba padivi, izvo zvinoisa kushushikana kwakanyanya pazvikamu zvemuzongoza izvo zvinogona kukonzeresa kurwadziwa kwekudzokera kumashure. iwe unogona kunge uchiri kukwanisa kumhanya nenzira imwechete, nechimiro chimwe chete, asi unozopedzisira waremedza lumbar spine nenzira dzinogona kukonzera kukuvara."

Asi Chaudhari haasi kutaura nezve yako abs. "Ndidzo mhasuru dzaunogona kuona-yako 'mhasuru dzemahombekombe' -uye dziri pasi peganda uye dzinowanzove dziri kure kure nemuzongoza wako," anodaro. Iyo mhasuru iri mukati mako musimboti iri padyo nemuzongoza wako uye inowanzo kuve ipfupi, ichibatanidza chikamu chimwe cherembabvu musana kune imwe. "Kana yakasimba, mhasuru idzi dzinobata musana, izvo zvinoita kuti usanyanya kukuvara," anodaro Chaudhari. (Yakabatana: Ab Ab Ngano Unofanirwa Kurega Kutenda Izvozvi)

Zvakajairika kuti vanhu, kunyangwe vamhanyi vane hunhu hwakanaka, varegeredze moyo wavo wakadzika, Chaudhari anotsanangura. Nepo kugara-kumusoro uye crunches zvingashande yako abs, ivo vanoita zvishoma kune yako yakadzika moyo. Chaudhari anokurudzira kutarisisa zviitwa zvinokumanikidza kuti ubate moyo wako munzvimbo yakatsiga, semapuranga nemabhiriji panzvimbo dzisina kugadzikana senge bhora reBosu kana bhalansi disc. (Zvakafanana: Aya maAb Exercises Ndiyo Chakavanzika chekudzivirira Kurwadza Kwepazasi-Kumusana)

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