Okuqukethwe
- Izifo zabasebenzi basehhovisi, izivivinyo ezingenziwa emsebenzini ehhovisi
- Inombolo yokuzivocavoca 1 - ukukhulula umgogodla we-thoracic
- Ukuzivocavoca inombolo 2 - ukukhulula amalunga ehlombe
- Inombolo yokuzivocavoca 3 - ukwelula imisipha yangemuva yehlombe kanye nemisipha yamahlombe ehlombe
- Ukuzivocavoca inombolo 4 - ukukhulula imisipha yethanga nomlenze ophansi
- Ukuzivocavoca # 5 - Ukwelula imisipha ye-gluteal kanye nama-hamstrings
Izifo zabasebenzi basehhovisi, izivivinyo ezingenziwa emsebenzini ehhovisi
Umsebenzi wasehhovisi usuyingxenye yempilo yethu yansuku zonke, kodwa le ndlela yokuphila inobubi obuningi.
Udokotela wokwelapha umzimba kanye nemithi yezemidlalo, umqeqeshi wokufaneleka wekilasi lamazwe ngamazwe, umbhali wencwadi kanye nesistimu yokuzivocavoca yomgogodla namajoyinti.
Izindawo ezihamba phambili phakathi kwezifo nezinkinga zesisebenzi sasehhovisi zihlala:
1) i-osteochondrosis yomlomo wesibeletho, i-thoracic, i-lumbar spine;
2) ama-hemorrhoids kanye nokuminyana okuvela ezithweni ze-pelvic;
3) entrapment of the nerve sciatic;
4) ukuncipha kombono kanye nobunzima bamehlo.
Lezi zifo zikhula ngenxa yokuthi abasebenzi basehhovisi bahlala amahora amaningi ngaphandle kokushintsha ukuma futhi ngaphandle kokuthatha ikhefu elivamile ukuze bafudumale imisipha eyinhloko yomzimba, izingalo nemilenze. Ngaphezu kwalokho, bachitha isikhathi esiningi kukhompuyutha, okuholela ekugcwaleni amehlo nokonakala kancane kancane kokubona.
Ukuze ugweme imiphumela engathandeki enjalo evela emsebenzini wasehhovisi, kungakuhle ukuthi uhlanganyele njalo ekuqiniseni imisipha eyinhloko yomzimba wonke kusihlwa ngemva komsebenzi, futhi usebenzise okungenani imizuzu eyi-10 ngosuku ukuze uvivinye umzimba omncane ukuze ukhulule imisipha yemisipha. ibhande lasehlombe, izingalo nemilenze. Kulokhu, akudingekile ngisho nokushiya ihhovisi, ngoba ungenza ezinye izivivinyo khona kanye etafuleni lakho.
Inombolo yokuzivocavoca 1 - ukukhulula umgogodla we-thoracic
Ukusebenza kobuchwepheshe: sihlezi nge-back back, ngenkathi siphefumula, sihambisa isifunda se-thoracic phambili, kuyilapho amahlombe ehlala endaweni. Ama-shoulder blades angahlanganiswa kancane ukuze anikeze ukwelula kwe-pectoral eyengeziwe. Hlala kule ndawo imizuzwana embalwa.
Ekukhipheni umoya, sibuyela endaweni yokuqala.
Inani lezimpinda: Amaqoqo ama-2 we-10 reps.
Ukuzivocavoca inombolo 2 - ukukhulula amalunga ehlombe
Indawo yokuqala: ehlezi, izingalo zehliswa kanye nomzimba.
Ukusebenza kobuchwepheshe: siphakamisa isandla sethu sokunene futhi silethe phambili ukuze sihambisane nephansi, bese sibuyisela isandla sethu, siletha i-scapula emgogodleni.
Lokhu kushiya umzimba endaweni. Ukunyakaza kubangelwa kuphela ukuhlanganiswa kwehlombe kanye ne-scapula. Ungaphakamisi amahlombe akho. Isidumbu sihlala simile.
Bese sehlisa isandla. Bese siphinda umsebenzi wesandla sokunxele.
Ukuphefumula kumahhala.
Inani lezimpinda: Amasethi ama-2 ka-8 esandleni ngasinye.
Inombolo yokuzivocavoca 3 - ukwelula imisipha yangemuva yehlombe kanye nemisipha yamahlombe ehlombe
Indawo yokuqala: ehlezi, izingalo zihambisana nomzimba, zibuyele emuva ziqonde.
Ukusebenza kobuchwepheshe: njengoba ukhipha umoya, donsa kancane kancane isandla sakho sokudla siye kolunye uhlangothi oluhambisana naphansi. Lokhu kwelula imisipha eqondiwe. Ukunyakaza kusehlombe kuphela. Umzimba ngokwawo uhlala endaweni, awujiki ngesandla sakho - lokhu kubalulekile. Bese, ngenkathi uhogela, yehlisa isandla bese uphinda kwesokunxele.
Inani lezimpinda: 2 amasethi we-10-15 reps esandleni ngasinye.
Ukuzivocavoca inombolo 4 - ukukhulula imisipha yethanga nomlenze ophansi
Indawo yokuqala: ehlezi, izinyawo ziphansi.
Ukusebenza kobuchwepheshe: ngokulandelayo, siqala ukuvula umlenze wesokudla endaweni ehlangene yedolo ukuze umlenze ophansi uhambisane nephansi. Kulesi sikhundla, siqala sidonsela isokisi kithina bese sihlala imizuzwana embalwa, bese sisuka kithi siye kolunye uhlangothi futhi siphinde sihlale imizuzwana embalwa.
Bese sehlisa umlenze endaweni yawo yokuqala futhi senze umsebenzi emlenzeni wesobunxele. Ukuphefumula kwamahhala.
Inani lezimpinda: 2 amasethi izikhathi ezingu-10-15 emlenzeni ngamunye.
Ukuzivocavoca # 5 - Ukwelula imisipha ye-gluteal kanye nama-hamstrings
Indawo yokuqala: ehlezi, izinyawo ziphansi.
Ukusebenza kobuchwepheshe: futhi, gobisa umlenze owodwa edolweni kanye ne-hip joint futhi uyilethe emzimbeni. Ngalesi sikhathi, sihlanganisa izandla zethu ekhikhini futhi sibambe umlenze ezingeni lamadolo. Khona-ke, ngesandla, siphinde sidonsele umlenze kithi, kuyilapho siphumuza ngokuphelele imisipha yomlenze ukuze kube nokunwebeka okuhle. Asigobi sihlangane nomlenze. Uma kungenjalo, ukwelula okudingekayo ngeke kusaba, kodwa i-back back izoba nzima.
Bamba le ndawo yokwelula imizuzwana embalwa. Bese sehlisa umlenze endaweni yawo yokuqala futhi senze umsebenzi emlenzeni wesobunxele. Ukuphefumula kumahhala.
Inani lezimpinda: Amasethi ama-2 izikhathi ezi-5 emlenzeni ngamunye.
Lezi zivivinyo ezilula zokuthulula nokwelula zizosebenza njengokufudumala okuhle edeskini lakho, okuzosiza ukuthuthukisa ukujikeleza kwegazi emisipha yakho. Lokhu kuzokhulula ukucindezeleka okungadingekile, futhi uzozizwa ukhululekile ngenkathi usebenza. Ungabi namahloni ngozakwenu, kodwa kungcono ukubanikeza ama-warm-ups ahlangene.