Alas, nws yog qhov nyuaj heev los nrhiav sij hawm kom ntxiv dag zog rau cov nqaij ntshiv ntawm tag nrho lub cev, dhau mus, nrhiav nws tsis tu ncua. Ua haujlwm, tsev, tsev neeg, thiab yog tias koj tseem thov rau kev ua si tsawg tsawg ... Koj tuaj yeem sau cov ntawv tshuam txog kev siv dag zog rau kev noj qab haus huv, tiam sis qhov kev txiav txim siab tseem yuav yog koj li - koj yuav nrhiav tau lub sijhawm rau koj tus kheej lossis tsis ua. Tom qab ntawd tag nrho cov lus yuav zoo dua.
Thaum nws tawm los rau cov teeb meem rov qab, tus neeg mob tau pom zoo siv qoj ib ce kom ntxiv dag zog rau qhov qis thiab "raug liam" ntawm hypodynamia. Yuav kom txhua tus neeg niaj hnub yuav teb hais tias nws nyob ntawm nws taw txhua hnub: txog thaum lub tsheb npav nres, thaum lub sij hawm teev, nws yuav tuaj txog rau pej xeem kev thauj mus ua haujlwm, thaum khiav tawm mus rau pluas su thiab rov qab ... Txhua qhov thaum maj nrawm thiab khiav, tab sis nws tsis muaj tib yam, tseem ceeb.
Peb yuav sim piav qhia koj txog dab tsi tshwm sim rau koj qaum rau nruab hnub thiab qhia seb yuav ua li cas tsim nws, siv kev siv zog ua kom tus qeeb qeeb.
Lub neej rov qab
Los ntawm qhov kawg ntawm kev ua hauj lwm hnub, peb tus txha nraub qaum los ntawm 1 - 2 cm Ntawm qhov kev sib nraus (ntev thiab sawv), daim ntawv cog lus vertebrae, thiab koj tsis paub xyaw lawv. Ib qho kev noj qab haus huv rov qab yog peb khoov, uas yog, poj niam tsev menyuam, lub hauv siab thiab lub taub hau. Peb rov qab muaj 24 vertebrae thiab discs, uas yog cushioned ntawm lawv. Cov discs yog sewn li yog peb cia lub vertebrae kom dhau ze.
Thaum muaj ib tug kab mob nyob rau hauv ib qho ntawm cov vertebral thaj tsam, lub nra ntawm lwm ob nce, thiab, raws li, lawv kuj poob mob. Thiab qhov ua haujlwm ntawm ligaments thiab cov leeg yog kom muaj kev ruaj khov rov qab. Yog tias sab nraum tsis cob qhia, thiab koj tsis xav tias yuav ua li cas ntxiv dag zog rau cov nqaij ntshiv ntawm qhov txha caj qaum, lawv atrophy, thiab tus txha nraub qaum yog mob tshaj ntawm cov nyhav.
Ntxiv dag zog
Kev tawm dag zog rau kev txhim kho lub nqaj qaum yuav tsum muaj kev siv zog thiab kev qoj ib ce , nrog rau kev ua kom ncav tes. Ntxiv mus, qhov kawg taw tes yog qhov tseem ceeb tshaj, vim nws yog qhov kev txuas ntxiv uas yuav tiv thaiv kom tsis txhob muaj qhov kev tawm tsam ntawm cov kev cuam tshuam ntawm cov pob nyiaj siv ntawm intervertebral.
Xyaum ua si
Peb txoj kev qoj ib ce rau txoj kev txha nqaj qaum kuj yuav ua rau kev zoo siab rau qhov kev xav ntawm lub paj hlwb tom qab ib hnub ntev.
- Peb zaum saum lub luj ntawm lub luj taws, ua pa - tsa peb ob txhais tes, thaum ncab cov leeg nqaij intercostal, thiab tso pa tawm - tes.
- IP - rau tag nrho cov plaub, nrog rau thom khwm peb so rau hauv pem teb, thawb peb ob txhais tes thiab ob txhais taw rau hauv pem teb mus rau tus aub qhov pose "muzzle" cia. Peb khoov, thiab tom qab ntawd, puag ncig peb nraub qaum, peb rov qab los ncaj nraim. Peb qhib lub hauv siab, peb tos ntsoov. Peb ua pa thiab rov qab mus rau tus aub, "muzzle" cia. Ua tib zoo txav ntawm ib txoj haujlwm mus rau lwm qhov.
- Peb txo qis pelvis rau hauv pem teb, ib nrab ntawm daim tawv nqaij ntawm peb, txhais tes ncav lub taub hau. Ntawm qhov ua pa, peb nti ntawm peb txhais taw, thawb lub qaum rau ntawm peb tus kheej, thiab peb lub hauv siab. Ntawm exhalation peb khoov peb ob txhais ceg thiab txo peb ob lub mis mus rau peb txhais ko taw. Muaj me ntsis ncaj peb cov ceg, peb rov khoov dua hauv kev tshoov siab thiab so rau ntawm exhalation. Ncaj kom ob txhais ceg kom tag, khoov rau hauv qaum taub hau thiab tog rau lawv ko taw.
- Peb hloov peb sab nraub, ncab peb txhais tes thiab tshem tawm ntawm peb ko taw. Peb nqa tawm kev hloov mus los ntawm ib txoj haujlwm mus rau lwm qhov. Txhim kho txoj kab nqes, peb siv rau taw.
- Peb ncab peb sab caj npab, peb muab peb tus kheej tso peb tus kheej, peb sawv ntawm peb ko taw, straining peb cov pob tw, thawb peb tus kheej. Peb mus, nrog rau cov pa hauv plawv lawv ncab thiab rov ua dua qhov teeb meem ntawm lub tiaj nyom, tab sis nrog qhov sawv ntawm txoj cai ceg. Peb khoov cov ceg, peb muab cov ko taw rau ntawm tus ncej puab sab laug, rau ntawm exhalation peb ua twisting. Peb rov qab los: peb ncab peb sab, peb poob. Ua pa, ntxias kom lawv ko taw, nqus pa thiab muab peb ob txhais tes rau ntawm peb tus kheej, thawb tawm thiab ua txhua yam ntawm ob ceg.
- Nias tes los ntawm hauv pem teb, lub plab pog tau tawm, thiab peb lob peb lub hauv caug. Peb poob rov qab rau hauv av. Peb tuav caj npab los ntawm txhais taw, ntawm kev nqus pa hauv plab thawb lub plab nce. Peb muab cov xib teg pov rau ntawm lub duav thiab mus nrog peb txhais ko taw rau pem hauv ntej. Peb rov qab nrog peb ko taw thiab tsa lawv tig. Tom qab ntawd tsa ob sab taw tib lub sijhawm.
- Peb txhav peb lub hauv caug rau peb tus kheej thiab tsa peb sab mus rau sab xis, mus rau sab laug.
- Peb yob nyob tom qab, nraub qaum.
- Zaum, ob txhais ceg hla mus rau ib nrab-qhov muag, nqus tau, ua pa tawm.