Ngoku, xa imigangatho yobumnandi ifuna ukuba amadoda namabhinqa iimeko eziphezulu zokukhula okuphezulu, kuba baninzi, umbuzo wokuba ukhule ngakumbi ufanelekile. Enyanisweni, ukukhula okuphezulu kwixesha lethu kunika iingenelo ezininzi: umntu omude uvakalelwa unamandla kwaye unentembelo ngakumbi, ukhangeleka kakhulu kwaye akhangayo. Nangona kunjalo, oku kungumzekelo nje, owenziwe uluntu, kuba empeleni, impumelelo yomntu ixhomekeka kwiimpawu zakhe.
Ngaba ndiyakhula xa ndixhoma kwibha?
Impendulo ecacileyo kumbuzo wokuba i-exercises kwi-bar engqambileyo inegalelo ekukhuleni kokukhula, kodwa kunjalo. Ngakolunye uhlangothi, lo msebenzi uqhathanisa i-disvertebral discs ethile, ivumela umlenze ukuba ube ngakumbi kwaye, ngenxa yoko, unokunyusa ukuphakama komntu ngamanenti ambalwa. Ngakolunye uhlangothi, emva kokubuyela kwisikhundla esifanelekileyo, umlanjana uphendule ifom yesiqhelo ngokukhawuleza, kwaye ukukhula kubuyela kwiindleko zangaphambili.
Nangona kunjalo, ukukhwela kwi-barbar kubandakanya iindlela ezininzi zokuqeqesha ibhola lebhoksi, apho kukukhula okuphakamileyo okubaluleke kakhulu. Mhlawumbi, kunye nokuqhutywa rhoqo kwesi sivivinyo, kunika impembelelo - kodwa kuphela into enokuyifumanisa ngokulula kancane umgudu - oko kukuthi, inzuzo i-2-4 cm.
Nangona kunjalo, akunakwenzeka ukwandisa ukukhula kunye nokuzilolonga ngokuzilinganisela: ukuphumla okupheleleyo kugalelo kule nto, kwaye kufezekiswa ngaphandle komthwalo owongezelelweyo.
Indlela yokukhula ende?
Isicwangciso semilinganiselo kunye nokuzilolonga ukukhula komntwana osemtsha kuya kunika iziphumo ezicacileyo kunezo sele sele zingaphezu kwama-25. Ngaphambi kwesi sizukulwana, umntu unokukhula ngokulungiswa kwesondlo somntu kwaye enze isethi yokuzilolonga. Xa usukhulile, unako "ukukhula" ngamacentimitha ambalwa, ngokwenza imisebenziselo ekhethekileyo eya kwandula iidiski ze-intervertebral uze wenze enye ngaphezulu. Kukho nawuphi na, xa uqhuba uluhlu olupheleleyo lweendlela, kuqinisekisiwe ukwandisa ukukhula ngo-2-5 cm.
Ngoko ke, kulabo abangeneminyaka engama-20-25 ubudala, ngaphandle kokuzivocavoca umzimba okukhuthaza ukukhula komzimba, kunengqiqo ukulungisa amanyathelo alandelayo.
- Ukusela amavithamini A, C no-E. Eyinkimbinkimbi, ezi zongezeleleko zandisa izinga kwigazi (oku kukukhupha i-hormone), kwaye ngenxa yoko, inkqubo yokukhula iba nzima.
- Ukutya ngokuchanekileyo . Ukuba ukutya kuya kulawulwa yimveliso yemvelo efana nomzimba, ubisi, iimveliso zerhasi ezincinci, kunye ne-chips, i-soda kunye nokutya okukhawuleza, umzimba uya kukhululeka kwi- toxins kwaye uya kukwazi ukulawula yonke imikhosi yawo ukwenzela ukwandisa ukukhula.
- Ukukhanyela kwimikhwa emibi . Utywala, ukutshaya kunye neziyobisi zizalisa umzimba kunye neendyhefu, ezivimbela ukukhula kwemvelo. Ngaphambili umntu uzuza enye yezinto ezixhomekeke kuzo, ngokukhawuleza inkqubo yokukhula kwakhe iphela.
Ukuba unamathela kule migaqo elula kwaye uqhuba isetyenzisiwe sokusebenza ngokufana nokukhula, iziphumo aziyi kuba lizayo.
Ukuzivocavoca ukwandisa ukukhula ekhaya
Ukukhula, ukuqhuba okunjalo kufuneka kwenziwe kwansuku zonke. Kule meko kuphela iziphumo ziya kukhawuleza ngokukhawuleza. Ukuqala ubunzima obuyidingayo kunye nokusebenza okulula kakhulu ukujika kweentloko, i-torso ye-trunk, izikwere, ezisebenza kwindawo. Emva koko unako ukuya kwinxalenye ephambili.
- Yima ejongene nodongeni kwaye uvuke kwi-tiptoe, ngokukhawuleza uqondise umva wakho. Phinda amaxesha ama-5 ukuya kuma-10.
- Thabatha kwi-crossbar, uze ukhulule umzimba wakho ngokusemandleni kwaye uxhomekeke umzuzu. Ekugqibeleni, hambisa ngokukhululeka imilenze yakho emva nangaphambili, ngoko-umzimba ukuya ngakwesokunene nangesinceleni.
- Yehla phezulu njengoko kunokwenzeka, ukudlulisela amandla okuguquka ekuphendukeni, ukuya ngasekunene, uze uye kumlenze wesobunxele, uze emva kokubili. Xa usuqa ngokukodwa ungaphakamisa isandla sakho sokunene kunye nesokunxele phezulu, welula, njengokungathi uzama ukufikelela kwibhar ephezulu engabonakaliyo.
Phinda amaxesha ama-5 ukuya kuma-10. - Uxoxe emhlane wakho, lungisa imilenze yakho kwaye welule izandla zakho emacaleni. Ngenye indlela, pha kamisa imilenze yokunene neyekhohlo ukuya kwinqanaba elifanelekileyo. Phinda amaxesha ama-5 ukuya kuma-10.
- Thetha kwisisu sakho, lungisa imilenze yakho, faka izandla zakho emva komqolo wakho. Gcoba umzimba emhlabathini, ulungele kwaye uphakamise isilwanyana sakho. Bendula, uphakamise intloko kunye namagxa, uze ubuyele kwindawo yokuqala. Phinda amaxesha ama-5 ukuya kuma-10.
Uvavanyo lokukhula ngokukhawuleza luya kusebenza ngakumbi xa ekugqibeleni lenza umgangatho oqhelekileyo othi "i-hitch", okanye ukuzilolonga.