Okuqukethwe
Ubuhlungu emuva buvela ngenxa yezizathu eziningi. Kubangelwa ukulimala kwezicubu nemisipha esekela umgogodla, kanye ne-osteochondrosis, i-intervertebral hernia, izifo zezitho zangaphakathi, lapho ubuhlungu buphuma khona emuva. Ukungafani kokucindezeleka, kanye nokwelashwa kwazo zonke lezi zifo, kuyahluka, ngakho-ke kubalulekile ukubonisana nodokotela ngesikhathi esifanele ukuze uthole ukuxilongwa nokwelashwa okunembile.
Ukuqeqeshelwa ubuhlungu obukhulu
Vele, ukuqeqeshwa esigabeni esibucayi sesifo kufanele kukhanselwe futhi nodokotela kufanele aboniswe ngokuxilongwa, ngoba lobu buhlungu bungabangelwa imisipha hypertonicity kanye ne-intervertebral hernia. Uma une-hernia engakukhathazi ngaphambili, futhi manje uzwa ubuhlungu, khona-ke lokhu kukhombisa ukuqala kwenqubo yokuvuvukala. I-Edema yakhekile, ecindezela ukuphela kwezinzwa kwizicubu ezizungezile, kubangele ubuhlungu. Lapho i-hernia iqala ukwakheka, abukho ubuhlungu, kepha ithoni nokusebenza kwemisipha kuyaphazamiseka.
Isinyathelo sokuqala ukuxhumana nodokotela wakho mayelana nezidakamizwa ezilwa nokuvuvukala nezindlela ze-physiotherapy zokumisa inqubo yokuvuvukala nokukhulula ukuvuvukala. Ukubhucungwa nokwelashwa kwezandla akukunciphisi ukuvuvukala, kepha kunikeza kuphela umphumela wesikhashana. Akukho ukuhlolwa okudingekayo - bheka udokotela wakho bese uqala ukwelashwa.
Lapho ubuhlungu buyaphela, buyela ekusebenzeni ngokomzimba, kepha hhayi kuhlelo lwangaphambilini (i-calorifier). Kuzofanele wenze izivivinyo zokwelapha okungenani inyanga eyodwa ukuqinisa imisipha ye-corset nemisipha yamathambo. Kungaleso sikhathi kuphela lapho ungabuyela ekusebenzeni okugcwele. Kufanele futhi ubuze udokotela ngalokhu, lapho ufunde izinkomba zakho nokuphikisana. Odokotela abaningi abafuni ukuthatha umthwalo wemfanelo, ngakho-ke bavame ukukweluleka ukuthi uyeke ukuzivocavoca. Kulokhu, kungcono ukubona udokotela osebenza ekuvuseleleni futhi angakunika usesikhathini ngokuqeqeshwa. Kakade ngalezi zikhundla, kufanele uze kumqeqeshi. Uma unebhadi lokuthola udokotela onjalo, funa umqeqeshi onesiqu somelaphi wokuvuselela.
Ukuzivocavoca ngezinhlungu ezibuya emuva
Uma ukuxilongwa kwe-hernia kungaqinisekisiwe, kepha ukhathazekile ngobuhlungu obulinganiselayo, bhekisisa uhlelo lokuqeqesha.
Yini ongayikhipha:
- Umthwalo we-Axial emgogodleni (ibhentshi cindezela / ama-dumbbells amile, ama-squats namaphaphu nge-barbell, imithambeka ene-barbell, ama-deadlifts avela phansi). Zonke lezi zivivinyo zingashintshwa. Isibonelo, sebenzisa imishini yokunyathelisa imilenze, izandiso, ukujija, ulwazi, nokuthunjwa kwemilenze, bese usebenzisa umshini wokuma uhleli.
- Imigqa evundlile ngaphandle kokulungisa umgogodla (umugqa ovundlile webhulokhi, umugqa we-barbell emthambekeni, umugqa wedumbbell emthambekeni) Esikhundleni salokho, ungasebenzisa umshini wokuxhumanisa ibha noma wenze imigqa ye-dumbbell yesandla esisodwa ngenkathi ulele ebhentshini nge-angle engama-30 degree. Uma uphumuza isisu nesifuba sakho emshinini noma ebhentshini ngenkathi wenza izivivinyo ze-latissimus, ukhipha umthwalo kukholamu lomgogodla. Iningi lokuzivocavoca kwenziwa kangcono ngenkathi ulele noma uhleli.
- I-Hyperextensions, ukusonteka emaphephandabeni esihlalweni samaRoma, ngokugcizelela imigoqo engalingani kanye naphansi ngokuhlukaniswa okwenziwe ngamakhemikhali - zonke lezi zivivinyo ziveza isifunda se-lumbar kumthwalo omkhulu, singadala noma sandise ubuhlungu.
- I-Lumbar stretch - iphazamisa ukuzinza. Umgogodla we-lumbar kufanele usekele umgogodla futhi ungantengantengi kuzo zonke izinhlangothi. Ukwephula uzinzo lwayo kushuba isimo. Amakilasi e-Stretching ne-yoga kuzofanele amiswe isikhashana.
- Ukulenga kubha evundlile - kwandisa ukucindezelwa nobuhlungu. Ngesikhathi se-hang, imisipha ejulile yangemuva inenkontileka, futhi ayikhululeki.
- Ukugxuma, ukugijima - ukudala umthwalo wokushaqeka emgogodleni, kungcono ukuwabeka esikhundleni se-cardio ephansi ephansi.
Uma kunezinhlungu emgogodleni womlomo wesibeletho, kufanele kuqashelwe lapho kwenziwa imishini yokucindezela yebhentshi futhi uhleli, futhi wenqabe ukulengiswa kubha evundlile, cindezela ngemuva kwekhanda nokudonsa kwebhulokhi elingaphezulu ngemuva kwekhanda. Izivivinyo ezimbili zokugcina zingenye yezinto eziyingozi kakhulu futhi eziyingozi - ziholela ekuhlukumezeni okunqwabelanayo, akufanele zibe kuhlelo ngisho nakubantu abaphilile.
Uma ufuna ukukhulula imisipha yakho yangemuva ngemuva kokuzivocavoca, bese ulala phansi endaweni yesisu, usebenzisa i-fitball, noma ukuya echibini kuyindlela enhle. Ukubhukuda echibini kuhamba kahle ngokuzivocavoca ejimini.
Zonke izincomo ezichazwe ngenhla zizosebenza kubantu ababuyela ekuqeqeshweni ngemuva kokuqina. Siyakugcizelela ukuthi udaba ngalunye oluthile kufanele luxoxwe nodokotela.
Ukuvimbela ubuhlungu emuva
Ukuvimbela ukukhuphuka, kuyadingeka ukwakha inqubo yokuqeqesha ngokufanele. Lokhu kuzokusiza ukwazi kahle inqubo yokuzivocavoca efanele, uhlelo lokuqeqesha olulinganiselayo, ukuqinisa izinqe kanye ne-abs.
- Indlela efanele yokuzivocavoca - gcina njalo isimo somgogodla ongathathi hlangothi kanye nokuphambuka kwemvelo emhlane ongezansi, ungalokothi uphakamise izinsimbi phansi, uzungeze iqolo lakho, wenze i-squat, uphakamise umthwalo ngemilenze yakho, hhayi emuva.
- Uhlelo olinganiselayo lusho ukuthi inani lomthwalo (ukuzivocavoca umzimba, ukusetha, ukuphindaphinda) kulo lizolinganiswa ezindizeni. Ungasebenzisa uhlelo olulula lwabaqalayo, uzilungiselele lona, noma uthinte umqeqeshi womuntu siqu.
- Imisipha ekhazimulayo kanye ne-rectus abdominis muscle kusiza ukugcina ukuma komzimba okulungile. Lapho bebuthakathaka, izinkinga ziqala. Ukuzivocavoca okuhle kakhulu yi-dumbbell noma i-kettlebell squats (i-goblet squat), i-gluteal bridge, ipulangwe, ukusonteka ngaphandle kokuphakamisa iqolo elingezansi.
Ukunaka wena, ukunamathela kubuchwepheshe ekuqeqesheni nasempilweni yansuku zonke, umthwalo olungile kanye nendlela yokuphila esebenzayo ukuvikela okungcono kokuphazamiseka kohlelo lwe-musculoskeletal system (calorizator). Noma usuvele unezinkinga, akukephuzi kakhulu ukuqala ukuqeqesha ngokufanele, ukuze ungazibhebhethekisi.