Manje, uma izindinganiso zobuhle zibeka kokubili amadoda nabesifazane ithuba lokukhula okuphakeme, kwabaningi, umbuzo wokuthi ungakhula kanjani ngaphezulu ufanelekile. Ngempela, ukukhula okuphezulu esikhathini sethu kunikeza izinzuzo eziningi: umuntu omude uzizwa enamandla futhi ethembeke kakhulu, ubheka okuncane kakhulu futhi okukhangayo. Kodwa-ke, lokhu kuyisimo sengqondo esinqunywe ngumphakathi, ngoba empeleni, ukuphumelela komuntu kuncike ezimfanelweni zakhe.
Ngingakwazi yini ukukhula uma ngibhalela ibha?
Impendulo eqondile embuzweni wokuthi ngabe ukuzivocavoca kwi-bar enezingqimba kunomthelela ekukhuleni kokukhula, okwamanje. Ngakolunye uhlangothi, lo msebenzi uhlanganisa ama-disversebral discs, uvumela umgogodla ukuba ube ngaphezulu futhi, ngenxa yalokhu, ungandisa ukuphakama komuntu ngamasentimitha amaningana. Ngakolunye uhlangothi, ngemva kokubuyela esimweni esivamile, umgogodla uzothatha ifomu evamile, futhi ukukhula kubuyela emaqenjini angaphambilini.
Kodwa-ke, ukuvakashela emgqeni we-crossbar kuhlanganisa izinketho eziningi zokuqeqesha ibhola lebhola, okuyinto ukukhula okubaluleke kakhulu okubaluleke kakhulu. Mhlawumbe, ngokukhishwa okuvamile kwalokhu kuvivinya umzimba, kunomthelela othile - kodwa kuphela okungafinyelelwa ngokulula kancane umgogodla - okungukuthi, inzuzo ngu-2-4 cm.
Kodwa-ke, akunakwenzeka ukwandisa ukukhula ngendlela enjalo ngokuzilinganisa: ukuphumula okuphelele kuphela okufaka isandla kulokhu, futhi kufezwa ngaphandle komthwalo owengeziwe.
Indlela yokukhula ende?
Iqoqo lezinyathelo kanye nokuzivocavoca kokukhula kwentsha kuzonikeza imiphumela ecacile kakhulu kunelabo asebevele bangaphezu kuka-25. Ngaphambi kwalesi sikhathi, umuntu angakhula ngokulungisa ukudla komuntu nokwenza isethi yokuzivocavoca. Lapho usukhulile, ungakwazi "ukukhula" ngamasentimitha amaningana, ngokwenza izivivinyo ezikhethekile ezizokwelula ama-disk intervertebral bese uthola okuningi ngisho nokuzimela. Kunoma yikuphi, lapho wenza uhla olugcwele lwezinyathelo, kuqinisekisiwe ukwandisa ukukhula ngo-2-5 cm.
Ngakho-ke, kulabo abangeneminyaka engu-20-25 ubudala, ngaphandle kokuzivocavoca umzimba okukhuthaza ukukhula komzimba, kunengqondo ukubhekana nalezi zinyathelo ezilandelayo.
- Ukuphuza amavithamini A, C no-E. Eziyinkimbinkimbi, lezi zithako zikhulisa izinga egazini (lokhu kuyi-hormone yokukhula), futhi ngenxa yalokho, inqubo yokukhula iba esebenzayo.
- Ukudla ngokufanele . Uma ukudla kuzolawulwa yimikhiqizo yemvelo enjengenyama, ubisi, imikhiqizo yobisi ephansi kakhulu, hhayi i-chips, i-soda nokudla okusheshayo, umzimba uzokhululeka ezinobuthi futhi uzokwazi ukuqondisa wonke amandla ayo ukuze ukwandise ukukhula.
- Ukwenqaba emikhubeni emibi . Utshwala, ukubhema kanye nezidakamizwa nakho kugcwalisa umzimba nge-toxin, okuvimbela ukukhula kwemvelo. Ngaphambili umuntu uthola enye yalezi zindinganiso, ngokushesha inqubo yokukhula kwakhe iphela.
Uma unamathela kule migomo elula futhi uqhuba isethi yokuzivocavoca ngokufana nokukhula, imiphumela ngeke ifike isikhathi eside.
Ukuzivocavoca ukwandisa ukukhula ekhaya
Ukuze ukhule, ukuzivocavoca okunjalo kufanele kwenziwe nsuku zonke. Kuphela kulesi simo imiphumela izoba impela ngempela. Ukuze uqale isakhiwo esiyidingayo ngokuzivocavoca okulula ukujika kwekhanda, i-torso yesiqu, ama-squats, asebenza endaweni. Khona-ke ungaya engxenyeni eyinhloko.
- Hlala ubheke odongeni bese usukuma phezulu, uphinde uqondise emuva. Phinda izikhathi ezingu-5 kuya kwezi-10.
- Donsela emgqeni we-crossbar, bese ukhulula umzimba wakho ngangokunokwenzeka bese uhlala ujikeleze umzuzu. Ekugcineni, hamba ngokukhululekile imilenze yakho, bese-ke umzimba uya ngakwesokudla nangakwesobunxele.
- Yehla phezulu ngangokunokwenzeka, ukudlulisela amandla okuguqula, bese ngakwesokudla, bese uye ngakwesokunxele, bese kokubili. Uma ugijima ngokunye uphakamise isandla sakho sokunene nesokunxele phezulu, welula, njengokungathi uzama ukuthola ibha eliphezulu elingabonakali.
Phinda izikhathi ezingu-5 kuya kwezi-10. - Themba ngemuva kwakho, lungisa imilenze yakho bese welule izandla zakho ezinhlangothini. Ngenye indlela, vusa imilenze yokunene nengakwesobunxele kuze kube ngakwesokudla. Phinda izikhathi ezingu-5 kuya kwezi-10.
- Themba esiswini sakho, uqondise imilenze yakho, faka izandla zakho ngemuva kwakho ekukhiyeni. Gcoba umzimba emhlabathini, ugobile futhi uphakamise isikhumba sakho. Phonsa phezulu, uphakamise ikhanda lakho namahlombe, bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-5 kuya kwezi-10.
Ukuzivocavoca ukukhula okusheshayo kuzosebenza kangcono uma ekugcineni kwenza "i-hitch" ejwayelekile, noma ukuvivinya umzimba.