Gymnastics heniya of lumbar muzongoza: Exercise

Upenyu - sangano. Kashoma munhu vangati nechokwadi ichi. Kunyange vanhu vaya nguva pane kurwadziwa, zvakakodzera. Asi chikuru chinhu - ndiko kufamba zvakarurama. nemhando dzavo kurovedza akagadzirirwa chero chirwere. Chakavanzika kushanda kwavo nyore. Simbisa tsandanyama, kuvandudza kweropa kuti munguva dzose makirasi, kubatsira kurwisa chirwere. Anokosha inoita basa rinokosha jimunasitikisi heniya lumbar nomuzongoza. Kusimbisa tsandanyama rinenge izvozvo kunoita kuti kubvisa zvakawandisa mutoro. Uyezve, zvinoita kunonatsiridza zvinyama zvokudya pamusoro intervertebral discs. Uye vanofanira nayo kupfuura.

Maererano vanachiremba

Nyanzvi Most chiwanzo chokudavira kuti chakashandisa heniya pamusoro lumbar nomuzongoza ndiyo nzira inonyatsobudirira pakurapwa. Pashure mishonga zvinodhaka anogona kuderedza marwadzo panguva exacerbation. Massage uye physiotherapy mitoo kwenguva chete kukurudzira kweropa munyama. jimunasitikisi chete panguva lumbar heniya kungaita yakatsiga uye hunogara kushanda. Saka, murwere aidaro kurovedza, inopa refu zvabuda, kwete pfupi.

Zvinoitika pamuviri

Kuchirapa muviri pamwe ane heniya pamusoro lumbar nomuzongoza vakagadzwa vari ruregerero, nokuti marwadzo anokwanisa ironge kurovedzwa kuzviita zvikuru hazviiti.

A mitambo dzakaoma nechinangwa:

1. Kusimbisa netsandanyama. Izvi zvinoderedza zvikuru mutoro musana mbiru, ari intervertebral spacing inowedzerawo.
2. Achibvisa compression kuti musana tsinga.
3. Kumisa kufambira mberi chirwere.
4. Kudzorerwa murwere mufambo.

General kurumbidza

Gymnastics panguva lumbar nomuzongoza heniya anofanira kutevedzerwa kugara. Zvakanakisisa kusarudza manheru nokuda kwake. The mutoro pamusoro musana vanofanira ngazviwedzerwe zvishoma nezvishoma. rutsigiro Izvi zvinoshandawo kune amplitude.

zviitwa Asati atanga kwenyama dzemuviri napo. Edza kudzivisa hwokufananidzira crunch. Zvinokurudzirwa kuti atange kuita panyama kurapa kubva nguva apo marwadzo chido ndima. With chirwere ichi zvinobudirira kunobatsira maekisesaizi kushambira.

fanira mitemo

Herniated lumbar Dhipatimendi iri kukura chaizvo kwenguva refu. chirwere ichi - mugumisiro refu zvinhu kukanganisa muviri. Kazhinji, izvi zvinotungamirira chinopedza havachanyatsogoni muviri, kuchinja zera-ukama, kukodzera kurovedza muviri. Pamberi mumakirasi vanofanira Pakutanga kubvisa marwadzo. Chete nokubvisa huru chiratidzo chacho, unogona kutanga achiunza.

Exercises pamwe herniated lumbar nomuzongoza yaitwa chete enderana zvaidiwa mitemo zvinotevera:

1. Nyatsoteererai chaizvo nezvekufadza. Pashure pezvose, ose heniya kunoratidzwa warwo mirayiridzo. Kana panguva kurovedza zvakanaka manzwiro haakonzeri herniation ari lumbar nomuzongoza, rinotenda iwe zvizere hwakanaka. The kwaita kuchangotanga marwadzo - chiratidzo zvikuru kungwaririra uye zvakanaka kunzwisisa. Kana rikwanise lumbago yokubvotomoka panguva panyama kudzidzisa zviitwa zvinofanira kumbosiyiwa kuti vaviri kwemavhiki. Pashure imwe nguva, unogona kudzokera makirasi.
2. Kubvisa zvinhu zvose kuitika muviri curl they. havana pachii herniated nomuzongoza.
3. Dzivisa nokukurumidza, achirova kufamba vari shure.
4. Edza kuita zvakaoma kakawanda. Zvinokurudzirwa kuti kudzokorora 5 kanomwe pazuva.

Contraindications kuti kurovedza muviri

Asati atendeuka kuti kunyatsoshanda ari zvakaoma, zvinokosha kunzwisisa; kana varwere vose kukodzera unyanzvi ichi? Pashure zvose, pane nguva apo muviri kungaita kuti zvisingadiwi migumisiro.

Saka, nechirwere "herniation pamusoro lumbar nomuzongoza" kurovedza haina anokurudzirwa zvinotevera nyaya:

• murwere ane mwoyo mutinhimira chainetsa;
• ane simba marwadzo chirwere;
• katsika kakawanda ropa;
• panguva exacerbation kuti zvirwere;
• chenjera maitikiro nezvirwere zvinotapukira.

Gymnastics Doctor Bubnovskaya

inoshanda zvakakwana zvakagadzirirwa ne akakurumbira chiremba muviri heniya yacho lumbar nomuzongoza. Bubnovsky akapa nyika yacho yakasiyana zvivako, inonzi "physiotherapy" kana "adaptive jimunasitikisi." Chiremba akaita chiitwa, chinangwa iyo - kubvisa nokusarovedza muviri. Mushure zvose, kazhinji zviri kuomarara kunotungamirira pave nezvirwere zvakawanda, kusanganisira intervertebral heniya.

Gymnastics heniya of lumbar nomuzongoza kubudikidza Bubnovsky rine yakatarwa kurovedza. Funga zvimwe vavo.

Complex makirasi, kumhanya ose mana

1. Maximum dzikama tsandanyama zvose. Ndatura befu. Zvishoma nezvishoma, vachinyatsoongorora zvakabaya musana. On the exhale sezvo akashambidzika mubako. Reps zano kuita 20. Musakanganwa kuti vose kufamba anoteererwa zvakanaka. Kana uchinzwa marwadzo panguva yechiitwa, kuderedza amplitude. Kana kwenguva regedza Implementation zvayo.
2. Ndakamira ose mana, akaisa uremu hwako pamabvi ako uye nezvanza. Zvishoma nezvishoma Uchasendamira mberi. Attack kuita napo. Muchiitiko chino, regai wakarerekera emaoko enyu. Kumora kudzokera pokutangira chinzvimbo. Unofanira kudzokorora pachiitwa ichi 20-30 nguva.
3. Kubva chinzvimbo ose mana, zvishoma nezvishoma kudzikisa akasiya gumbo. Akagara naye kurudyi kudhonzera shure. The akasiya ruoko anofanira kumutswa pachine. Izvozvo rutsoka zvakarurama.

zvidzidzo Complex ari shure

1. Available ruoko maoko ako pamwe muviri. Ndatura befu. Exhale zvishoma nezvishoma, saka kucheka kuti chiuno kure paburiro. Edza uchaimutsa kune kunonyanyisa pakakwirira. On the fema, kudzokera kutanga chinzvimbo. Sangano inofanira kuva pachaenzaniswa. Zvachose contraindicated Vanorwisa. Kuita dzinenge 20 mharidzo.
2. Avete musana ake, maoko ake pasi musoro wake. Emaoko kusimudza vertically kumusoro. Vanokunga makumbo ako ari kurudyi akachinjikana. Kusundira chirebvu wako muchipfuva chako. Zvishoma nezvishoma, vachinyatsoongorora kusimudza muviri. Edza kubata emaoko ako mabvi. Zvakakosha kuchengeta nezvekufadza. Marwadzo hakufaniri yakakura. Zvikasadaro, basa iri kunogona kukanganisa zvikuru nomuzongoza. Munyaya kutanga chinzvimbo, dzoka zvakare zvishoma nezvishoma uye zvakanaka. Kakawanda vachidzokorora. Achinzwa aneta mune tsandanyama, kuchimisa.

Complex chaiko kurapa

Anotevera kurovedza pamwe herniated lumbar vaiona zvakakwana kunobudirira. Photo rinoratidza unyanzvi kuti aurayiwe vamwe vavo. kunzwisisa ichi nechinangwa achisimbisa zvose tsandanyama maitiro nemarunda.

1. Get ose mana. Panguva imwe chete kusimudza rutsoka rwako rworudyi noruoko rwako rworuboshwe. The chinzvimbo wokurera kuzopedza chaizvoizvo mumasekonzi 5. Zvadaro ita muviri mamwe vachipiwa maoko nemakumbo.
2. Nhema pamusoro musana wako. Faranuka. Vanokunga makumbo ako uye kuzorora navo pasi pemvura. Vachisimudza muhudyu make, vanorichengeta munzvimbo ino kuti masekonzi mashoma. Panguva ino, chikuru muupenyu chinofanira kuva pamusoro tsoka uye mapfudzi. Achingwarira uye zvishoma nezvishoma kudzokera pokutangira chinzvimbo.
3. Isa pamusoro dumbu rako. Maoko enyu pasi chirebvu. Masekondi 5-7, munovhiya kubva pemvura musoro, mapendekete, chipfuva uye maoko. Edza atsaudzire nechemuchiuno. Rezasi Chikamu muviri (dumbu, chiuno uye makumbo) vanofanira kuurima pasi.
4. Garai pasi mudumbu. Hands anoiswa achitevedza muviri. Head uye pamapfudzi pamusoro fema kudhonza makumbo. On the exhale, kudzokera pokutangira chinzvimbo.
5. Nhema pamusoro musana wako. Maximum kutwasanudza. Dhonza masokisi tsoka kune pachako. Panguva ino aiming chirebvu kuti chipfuva chake. Usakanganwa kuti muviri kunoitwa zvakanaka, pasina pakarepo masangano.

Makirasi ari rikwanise chokutambudzika chirwere

Yeuka: Exercise panguva lumbar nomuzongoza heniya kunofanira kusarudzwa nokuda kupinda chiremba. Kana uri kutanga pachako muviri wako, compulsorily anotungamirirwa zvichiitika unzwe.

Zvinotevera kurovedza vari yakarumbidza kuti rikwanise nguva chirwere:

1. Isa cheya pakati makamuri. Zviri nani kana hakuzoitiki shure. Ndokuiisa chipanje kana nyoro mutsago. Nhema pamusoro mudumbu. Panzvimbo ino, musana wako achandipfugamira inongoitika nzvimbo. Izvi achabvumira heniya kumisa kudzvinya etsinga harinzwi. Uchanzwa marwadzo kunodzikira. Uyezve, pachiitwa ichi anotidzidzisa tsandanyama puranga, zvinoita muzongoza kutambanuka. Panguva run nguva, fema zvikuru, utilizing yokumusoro hafu pechipfuva.
2. The makakatanwa tsandanyama zviri shure anogona kubviswa nokushandisa hombe yokurovedza muviri bhora. Nhema kumusana kwenyu pamusoro pake. Zvakanaka reciprocating kutenderera. Spiked bhora ichapa zvakawanda kurudziro uye kufamba kweropa, vavesa kuti kukwiza muviri mumwe mhando.
3. Nokuti nomuzongoza ekisitenjeni rinogona kushandiswa pave vachida pabhenji rusvingo mbariro. Pasina izvozvo kuchaita aenderane chero purangazve. Yokumusoro kumucheto wanamatira akadarika mita kukwirira kubva pasi pevhu. Kuguma wechipiri wakaiswa pasi. To pamusoro anosungira zvinofanira zvakabatanidzwa, izvo zvichaita kuti wakaiswa noruoko. Pamusoro pemvura murwere nhema dumbu. In chinonyanya vagadzikana wehurumende zvakakodzera kuti kupedza imwe nguva. Basa iri rinoita nyoro Munotatamura ari nomuzongoza. Zvaiita haambokonzeri kusanzwa uye zvakakodzera varwere hernias chero zera.

mhedziso

Varwere kazhinji tenda kuti jimunasitikisi heniya lumbar musana - zvikuru mubvunzo uye basa nechiyero kurwisa chirwere. Zvisinei, izvozvo nderei uye zvakakodzera zvikuru kurapwa kuti huripo heniya. Pashure pezvose, anokosha muviri kwete chete kusimbisa tsandanyama rinenge asi kukurudzira kweropa, batsirai kusungika vakakomberedza nomuzongoza.