CHIKAMU 1

Mutsipa mberi, hunchback

Kushata kwekusendamira mberi kuri kupi?

Mutsipa unogara wakatambanudzwa mberi, izvo zvinoita kuti vanhu vataridzike vasina kunaka, kureva kuti, vasina hunhu.

Hazvina mhosva kuti kukosha kwekunaka kwakakwirira sei, kana uine dambudziko rekusendamira mberi, unoda kuderedza runako rwako.

Audrey Hepburn, mwarikadzi werunako, akatorwawo mifananidzo aine tsika yekuzendamira mberi pamutsipa wake. Akanga ari muchimiro chimwe chete naGrace Kelly, uyo akanga ane chimiro chakanaka, uye akabva angozvisiyanisa.

Mukuwedzera, kana mutsipa wakarerekera mberi, kureba kwemutsipa kuchapfupiswa nekuona. Kana isina kunaka, zvakare ipfupi chikamu chipfupi.

Zvikonzero & sei kuzviponesa

Mutsipa kumberi, kazhinji nekuda kwemusana, chifuva, mutsipa uye zvimwe zvikamu zvemhasuru, kusaenzana kwese kwesimba kwakakonzerwa.

Kana isina kururamiswa kwenguva yakareba, haizongove yakashata chete, asiwo inotungamirira kumarwadzo emutsipa wemutsipa, kuoma, kushungurudza musoro uye mamwe matambudziko.

Pano tinokurudzira "McKenzie therapy" yemutsipa mberi yakatsamira.

mkenzie therapy

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1. Rara nemanhede wombofemereka kuti uzorore.

2. Shandisa simba remusoro kuti udzore shaya, kusvikira isingachagoni kudzoserwa, chengetedza kwemasekonzi mashomanana, uye wozozorora kudzokera kunzvimbo yepakutanga.

3. Dzokorora zviito zviri pamusoro apa, ita mapoka gumi asati avata usiku hwose, usashandise mapiro!

Uye zvakare, inogona kuvandudzwa nekudzidzira yakapusa yoga postures.

Mamiriro anotevera anogona kusimbaradza tsandanyama dzekumusana uchizorodza bendekete nemutsipa, izvo zvinogona kunzi zvinouraya shiri mbiri nedombo rimwe.

01 hove

Rara nemanhede ako nemakumbo ako pamwe chete uye maoko ako pasi pehudyu;

Inhale, tambanudza musana, exhale, simudza chipfuva kumusoro;

Vhura mapendekete ako kumashure uye kunze, uye udonhe musoro wako pasi.

02 kupfugama

Rara nemusana wako, wokotama mabvi ako wobata mupendero wekunze wegumbo rako nemaoko ese.

Inhale, simudza chipfuva chepfudzi, exhale, makumbo kumashure akasimba

Musoro kumusoro, maziso pamberi

Ramba uchifema kashanu

Mukuwedzera, zviyeuchidze iwe kuchengeta chipfuva chako kumusoro, musoro uye chirebvu pasi. Usashandise mapiro akawandisa kuti udzivise kushushikana kwemusana.

Kune nzira dzakawanda, kiyi kutsungirira! simbirira! simbirira!

CHIKAMU 2

Humpback

Kana mutsipa wakarerekera mberi, unogona kuperekedzwa nedambudziko rehunchback.

Unoziva here mamiriro ezvinhu aya?

Ndaive munzira. Pakarepo, PA——

Mai vangu vakandirova mbama kumusana!

"Famba wakasimudza musoro uye chipfuva kumusoro!"

Zvikonzero & sei kuzviponesa

Apo patinogara tichikotamisa misoro yedu, chimiro chinoratidzwa sezvo mapepa akapetwa mberi uye mukati, uye chiuno chakasununguka uye chakasungirirwa.

Muchinzvimbo ichi, tsandanyama yezasi yechipfuva yakadzikama, nepo rezasi rekurudyi retsandanyama boka (rhomboid muscle, anterior serratus muscle, lower trapezius muscle, etc.) kushayikwa kwekurovedza muviri.

Kana kumberi kwakasimba uye kumashure kusisina simba, muviri wako unozosendamira mberi pasi pechiito chesimba, saka inova hunchback muchitarisiko.

Pano tinokurudzira "kunamatira kumadziro" kwemaminitsi mashanu mushure mekudya.

Kana wakamira pamadziro, ese mashanu mapoinzi emuviri anofanira kubata madziro.

Pakutanga, ndinonzwa kuneta zvakanyanya, asi kuvandudzwa kwedambudziko rechimiro haawanikwe nehusiku humwe, asi zvinoenderana nekuunganidza kwese kwese panguva dzakajairwa.

Usatarisira pasi pamaminitsi mashanu aya. Iwe unogona kuona mhinduro kubva kuDouban netizens

Simbira kune 1 mwedzi uchienderera mberi, usanamatira kumadziro ndiyo yakafanana kumashure yakatwasuka, famba nemhepo, izere nesimba!

CHIKAMU 3

Anteversion of pelvis

Kuti utonge kana uri wepelvic anteversion, unogona kutanga wazvifunga iwe pachako:

Zviri pachena kuti kwete mafuta, asi sei haagoni kuderedza dumbu;

Kumira kwenguva yakareba kazhinji kurwadziwa shure, hazvigone kubatsira asi kuda kudonha;

Hauna kurovedza nemaune, asi matako achiri majongwe?

…

Kana zvese zviri pamusoro zvakabudirira, zvinofanirwa kunyatso tarisa kana pelvis yako yakasendamira kumberi.

Unogona:

Kurara nemanhede kana kumira kumadziro, zvikwekwe ruoko rumwe pasi pe lumbar spine. Kana nzvimbo yepakati ichigona kubata zvinopfuura kana kuenzana neminwe mitatu, zvinoreva kuti pelvis yakarerekera kumberi.

Rebha, somuenzaniso, anoonekwa sechimiro chakanaka, asi dumbu duku riri pamufananidzo rinoratidza kuti anoita seane dambudziko rimwe chete.

Nechinetso chepelvis chinosendamira mberi, vanhu vakaonda saReba vachaputika mberi, nokudaro vachigadzira maonero ekuona "hip cocking".

Izvo zvakafanana zvinoiswa kunze kwechigaro chehudyu, dumbu raHan Xue riri pachena rakati sandara.

Zvikonzero & sei kuzviponesa

Kutaura zvazviri, chikonzero chakadzama chekurerekera mberi kwepelvic ndechekuti mhasuru yeiliopsoas, tsandanyama yepamberi yehudyu, yakanyanyisa kudhonzera chiuno kumberi uye kutenderera, uye tsandanyama yegluteus maximus haina simba, izvo zvinotungamira kurerekera kumberi kwepelvic.

Ona kuti sei pelvis yakasendamira mberi

A mhando
Maekisesaizi ekugadzirisa pelvic kumberi kurerekera:

01 kutambanudza yeiliopsoas tsandanyama

Crescent kutambanudza uye kusimbisa zvidya, kutambanudza iliopsoas, kubvisa marwadzo ekumusana anokonzerwa nekugara kwenguva yakareba uye kuvandudza pelvis mberi kurerekera.

02. Simbisa simba repakati

Kurwadza kwepazasi kumashure kunogona zvakare kuve nekuda kwekuneta simba remudumbu, saka iwe unogona kusimbisa iyo yepakati simba kuburikidza nerutsigiro rwakadzikama.

Zvechokwadi, chirevo ndechokuti kufamba kunofanira kunge kwakarurama uye kwakarurama, kana zvisina kudaro kunokonzera kukuvadza kumuviri

03 | gluteus muscle kusimbisa

Nekuita kuti gluteus maximus uye posterior chidya tsandanyama, uye zvizere kutambanudza anterior pelvic tsandanyama, inogona kuvandudza anteversion yepelvis.

Tinogona kuzadzisa chinangwa chekuuraya shiri mbiri nedombo rimwe kuburikidza nekudzidzira mabhiriji.

Yakanakira chibereko, uye inogona zvakare kutetepa dumbu ichienda kuchiuno chebhaketi. Chiito ichi chine simba zvakanyanya! (tinya chinongedzo kuti uongorore zambuko)

CHIKAMU 4

Vandudza tsika dzakaipa

Mazhinji ematambudziko ekumira anonyatso kukonzerwa nemaitiro edu akaipa ekugara kwenguva yakareba uye kutamba nenharembozha.

Kwenguva yakareba, kugara pasi kunoita kuti simba rechiuno uye dumbu rive risina kukwana. Mushure mekugara kwenguva yakareba, musana wacho unorwadza, tisingatauri migumisiro inokonzerwa nemaitiro akaipa e "Ge You paralysis".

Zvinokurudzirwa kuti ugare uchizviyeuchidza kuti uri positive