Kodi kulimbitsa mafupa anu ndi Mitsemphayi: zipangizo ndi ntchito

Mwadongosolo zolimbitsa thupi ndi zofunika pa msinkhu uliwonse. Imakhala ndi zokoma zambiri thupi lonse: kumalimbitsa minofu ndi mafupa, umatetezera ndipo ngakhale kumawonjezera mphamvu fupa, bwino kaimidwe, kusinthasintha ndi mitsempha bwino, wamphamvu ndi kukana nkhawa. Pofuna kukhala kamvekedwe ka dongosolo minofu ndi mafupa, muyenera kumupatsa kuthamanga ena tsiku ndi tsiku.

Zimfundo ndi udindo wawo mafupa anthu

Molumikiza - mankhwala ambiri mu mafupa a anthu. Iwo amapereka ufulu kayendedwe, koma malire a chimafotokozera mawonekedwe awo. The sayenda pawiri la amachepetsa mphamvu, kotero iwo anapitiriza anatsindika makodi fibrous. Mu thupi la munthu pali mazana a mafupa. Ena mwa iwo ang'ono ndi inconspicuous Mwachitsanzo, mu woimbayo lapansi. Ndipo zina zikuluzikulu ndi noticeable, mwachitsanzo, mu mapewa, maondo elbows. The sayenda mankhwala awa m'thupi ndi zosiyana kwambiri. Mwachitsanzo, ozungulira phewa olowa amalola kusuntha dzanja kwina kulikonse ndi lathyathyathya mankhwala intercarpal kupereka kochepa kokha kutsetsereka ndi mafupa mzake. Funso la mmene kulimbitsa mafupa, ndi othandizanso nthawi.

Makalasi ndi zothandiza kwambiri kulimbitsa mafupa

Anthu ambiri amadabwa kuti bwanji kulimbitsa mafupa. M'pofunika kuonetsetsa amadza katundu osachepera, monga kuyenda, kusambira, wokhulupirira pa njinga thupi. Kulimbitsa kugwirizana, kuchepetsa chiopsezo kuvulazidwa, kuthandiza anatambasula kokoka, kuphatikizapo anati yoga ndi Pilates. Ndi njira yabwino kulimbikitsa mfundo.

Kuwateteza ku mavuto, muyenera kutsatira malamulo:

1. Pitani ku zamafupa wa. Munthu amayenera ganizilani mmene m'miyendo, bondo ndi ntchafu mafupa.
2. Kupsa kulemera. Kunenepa - katundu owonjezera pa mfundo zonse za thupi, makamaka bondo ndi m'chiuno. Kuwonjezeka 1 okha makilogalamu kulemera ukuwonjezeka ndi 10-15% chiopsezo kukhala nyamakazi.
3. Kusankha nsapato lamanja. Omangika nsapato, makamaka zidendene mkulu, angawononge kaimidwe wanu, gait ndi kuyambitsa matenda miyendo. The nsapato yabwino ndi zolimba mwendo nsapato ndi Chipilala thandizo ndi chokhacho zofewa, izi nsapato - kupewa bwino za kuvulala bondo, m'chiuno ndi bondo mafupa.
4. Akonzekeretse kuntchito. Molakwa anapulumutsa kompyuta kapena omangika kaimidwe pa desiki wako amalenga vuto kwa msana, womwe patsogolo kwa kupweteka kwa msana ndi khosi.
5. Ntchito mu nsomba zakudya. Nsomba wolemera unsaturated mafuta zidulo, koyenera kuti malo.
6. Chitani Zochita yabwino yoti kusintha kusinthasintha, kaimidwe, moyenera ndi mgwirizano.

amachita zabwino zimfundo ndi Mitsemphayi chiyani?

zolimbitsa osiyana zimapindulitsa undoubted thupi lonse. Kodi kulimbitsa mafupa, minofu ndi Mitsemphayi, amachita pa iwo mtundu uliwonse wa zolimbitsa thupi:

1. Othamangitsa bwino otaya magazi kwa malo, kumalimbitsa Mitsemphayi.
2. Anatambasula ukuwonjezeka osiyanasiyana zoyenda, kuchepetsa stiffness, kupweteka.
3. Mphamvu maphunziro kumalimbitsa Mitsemphayi ndi tendons.
4. Kuthamanga kumalimbitsa tendons ndi Mitsemphayi wa thupi m'munsi.
5. Kusambira bwino kusinthasintha ndi magazi kwa malo.
6. Kuvina bwino magazi, kuyenda.
7. Kuyenda kumawonjezera kuyenda.
8. Jumping kulimbikitsa Mitsemphayi ndi tendons wa thupi m'munsi.
9. Yoga kumawonjezera osiyanasiyana zoyenda, kuchepetsa stiffness, kupweteka.
10. Pilates Njira yomweyo monga anati yoga.

Zochita kwa minofu phewa ndi Mitsemphayi katundu

minofu Overstrain wa mapewa ndi kumbuyo chapamwamba ana amakumana ndi chikhalidwe zopweteka kwambiri. Slouching pa desiki wanu ndi hunched kaimidwe nthawi zambiri amachititsa minofu ouma a chifuwa ndi kutambasula minofu ya mapewa ndi kumbuyo, ndipo lino, zingathandize kuti mutu ndi ululu minofu mderali.

Kodi kulimbikitsa phewa limodzi kusonyeza Zochita zotsatirazi:

1. Kugwedeza. Mu kuimirira kukweza mapewa ake kuti makutu ake, kulumikiza tsamba, ndiye kuwatenga iwo ndi kusiya.
2. Kusakaniza ndi dilution wa mapewa. Ngati kuli kotheka kuika mapewa patsogolo kutsogolo, ndiye muwachotse iwo kumbuyo, kujowina tsamba phewa.
3. Anatambasula kumbuyo. Kukhala pa mpando, kuika mapazi anu pansi. Pang'onopang'ono amatsamira patsogolo. Anatambasula manja ake pakati pa miyendo yake kuwafika miyendo ya mpando, mpaka pali mavuto amphamvu kumbuyo chapamwamba. Pang'onopang'ono kutenga udindo pachiyambi.

kudya zakudya zopatsa nthanzi

zakudya athanzi ndi zofunika pa m'badwo uliwonse: paubwana pamene mafupa ndi minofu ndi kukula mwachangu, ndi ukalamba, pamene wofooka minofu. Healthy fupa nthawi zonse kumafuna ena osachepera zakudya mavitamini ndi mchere, makamaka ima pamzere calcium.

Kodi kulimbikitsa mfundo ndi Mitsemphayi ndi mphamvu? Chakudya amatipatsa chamoyo ndi mphamvu, zomwe zingamuthandize chamoyo lonse monga mafuta galimoto. Mapuloteni chakudya ntchito ndi thupi monga chuma nyumba. N'zochititsa chidwi kuti mafupa mosalekeza chisoni ndipo akumanga. zaka 7-10 mchere wamkulu mafupa mankhwala kwathunthu kusinthidwa. Ndipo monga mwana, pamene mwana ikukula mofulumira, mafupa kwathunthu kusinthidwa kwa zaka 2. Ena kufufuza zinthu ndi mavitamini muli makamaka mafupa, mafupa ndi minofu. Musanayambe kulimbitsa mafupa mothandizidwa ndi thupi, muyenera kupereka thupi ndi kudya zakudya zopatsa nthanzi.

Zamgululi kwa minofu wathanzi, mafupa ndi zimfundo

chiwerengero zofunika mosavuta kuwapeza pochita zakudya zosiyanasiyana, zomwe zikuphatikizapo zotsatirazi magulu mankhwala:

1. Mkaka (mkaka, yogurt, kanyumba tchizi, kirimu wowawasa).
2. Mafuta ndi chakudya (masamba mafuta, mtedza, nsomba).
3. Zipatso ndi ndiwo zamasamba (watsopano, mazira, zouma, zamzitini).
4. Mapuloteni (nyama, nsomba, nkhuku, mazira, nyemba, mtedza, mbeu).

Ngati tsiku menyu si zizigwirizana chakudya chopatsa thanzi kwa dongosolo minofu ndi mafupa, ndi zofunika kutenga zowonjezera:

• kashiamu;
• Vitamini D;
• mankhwala enaake a;
• Omega-3-mafuta zidulo.

Mlingo waukulu wa kashiamu anthu ayenera kutenga zaka 20 wa moyo, pamene mphamvu fupa yaikidwa mu nyengo ya kukula yogwira. Komanso, mlingo waukulu wa kashiamu ndi zofunika kwambiri kwa m'badwo pamene kachulukidwe fupa mchere yafupika chifukwa cha zinthu zachilengedwe ndi chiopsezo fractures ukuwonjezeka.

bondo thanzi olowa

Pa moyo wa maondo kukumana nkhawa kwambiri. mafupa awo nthawi zonse anakhalabe thupi ndi kuvutika chifukwa kuvulala zoweta ndi masewera. Bondo - yaikulu komanso ovuta kwambiri olowa m'thupi la munthu, izo nawo kwambiri minofu, Mitsemphayi ndi tendons, amene amaonetsetsa kugwirizana ndi kukhazikika kwa ntchito bondo mwendo.

Pansi pa mafupa a thupi ndimaziko yokoka ndipo umalimbikitsa mphamvu ndi kuyenda yosavuta pa bondo anthu, omwe nthawi 4-5 kuposa kulemera kwake. Koma pamene thupi, pamene mapazi anamenya pansi, mphamvu akhoza kupitiliza thupi ndi maulendo oposa 12. Choncho onenepa kumawonjezera kwambiri chiopsezo kuvulazidwa bondo ndi muzu wa theka la ntchito yonse kuti abwezeretse articular chichereŵechereŵe cha bondo.

Udindo wa Mitsemphayi ndi

Bondo olowa ali cruciate ndi Mitsemphayi ina. mitsempha ichi, cholimbikitsa olowa. Fibrous interosseous mitsempha, kulimbitsa bondo olowa, ndipo ngakhale kulamulira kuyenda mu izo. Iwo akhoza kutenga malo mkati M'mimbamo ake mu mpanda wa kapisozi olowa ndi kupitirira. Izi magulu amphamvu minofu connective polumikiza mafupa linanena ndi kusewera n'kofunika kuti mphamvu zawo, chifukwa wathanzi minofu yogwirizana akhoza kutambasula mpaka 5% ya kutalika pachiyambi.

Komanso anatambasula kuvulala pangozi, sprain. Kuonekera mkati minofu tosaoneka, zikubweretsa ululu ndi olowa kutupa ndi kuchepetsa see ake. Pa katundu apamwamba, makamaka masewera mitsempha akhoza chophukacho, kuvulala zimenezi zili zotheka ngakhale kugwa. Choncho pali ululu ndi edema, yafupika mtendere wa bondo.

Kodi kulimbikitsa bondo olowa?

Kumene, kupewa kuposa kuchiza. Yoganizira za maondo, mpaka pali mavuto ndi iwo. Choncho mosavuta kwambiri kuti mupewe mavuto bondo ndi kulimbikitsa kuti azitha kuteteza bondo Mitsemphayi ndi menisci zimamuchulukira ndiponso kupewa kuvulala kwambiri. Ofooka minofu - chifukwa chachikulu cha mavuto bondo, kotero ndikofunika zonse kusinthanitsa iwo. Kuti tichite zimenezi, zoyenera kuchita masewera olimbitsa thupi kumalimbitsa - bondo minofu kutenga katundu zofunika, umene kuchepetsa chiopsezo kupweteka m'mawondo.

1. Kupinda mawondo. Kugonera mimba yake, limbitsani miyendo. Pa zachifalansa pang'onopang'ono maondo mwendo umodzi pa bondo, kuukitsa mwendo m'munsi mpaka perpendicular kwa ntchafu. Dikirani mu udindo uwu masekondi 2-3, ndiye, pang'onopang'ono, kubwerera ku malo ake apachiyambi. Chimodzimodzi ndi kukwaniritsa mwendo wina. Kodi 3 mndandanda wa 10 amenewa Zochita.
2. Kukwera molunjika mwendo. Kugonera nsana wanu, weramitsani mwendo umodzi ndi kukanikizana phazi pansi akule mafupa a chiuno. The mwendo chachiwiri isanathe. Pa zachifalansa pang'onopang'ono kuchotsa mwendo za masentimita 25 kuchokera pansi. Gwirani pafupifupi 3 masekondi, pang'onopang'ono kutenga udindo pachiyambi. Chitani ndi mwendo wina. Pangani waika atatu a kubwereza 10.
3. Limbitsani maondo anu. Kukhala pa mpando molunjika, nsana wake ndi kumbuyo kwa mpando. Pa zachifalansa pang'onopang'ono limbitsani mwendo umodzi pafupifupi ikufanana pansi, koma osati njira zonse. Gwirani mwendo masekondi angapo mu udindo uwu. Bwererani kuyambira udindo ndi kuchita masewera olimbitsa thupi ndi mwendo wina. Kodi Zochita 10 3 zino.