Gymnastics rau cov nqaj qaum: Ce thiab cov txheej txheem

Kom koj noj qab haus huv nyob rau hauv ob peb txoj kev. Ib tug ntawm lawv yog - physiotherapy, muab tso rau nws tsuas - ib ce muaj zog txoj kev kho. Nyob rau hauv no tsab xov xwm kuv xav los tham txog yuav ua li cas koj yuav pab tau koj tus txha nqaj ib tug txheej ntawm ce.

Ib tug ob peb yam yooj yim cov kev cai

Ua ntej ntawm tag nrho nws yog ib qho tseem ceeb hais tias ib ce muaj zog txoj kev kho rau tus txha nqaj yuav tsum tsis txhob coj ib tug neeg mob thiab ua heev npaum li cas nqaij nro raws li nws tej zaum yuav tshwm sim nyob rau hauv lub gym. Lub fact tias qhov no kho ib ce muaj zog, tsis nqa txoj kev kawm. Nws tseem yog tsim nyog paub dab tsi yog qhov zoo tshaj plaws los pib nrog tej yam yooj yim ce thiab ua lawv ib tug ob peb lub sij hawm rau ib tug xov tooj ntawm le caag. Tsuas yog nrog lub sij hawm yuav ua rau kom lub xov tooj ntawm loads. Yuav kom tsis txhob txawm me me mob thaum lub sij hawm qhov kev sib kho, yuav tsum tau sov lub cev. Qhov no yuav ua tau nyob rau hauv ib tug kub dej da dej los yog los ntawm kev siv lub steamed phuam da dej. Lwm tseem ceeb heev zaus ua tau zoo ntawm tag nrho cov ce. Yog li ntawd, rau qhov tus txha nqaj cev txoj kev kho yuav tsum los ua ib tug cwj pwm, tshwj xeeb tshaj yog thaum nws tawm los rau cov neeg uas muaj tus kab mob. Tshaj li cov chav kawm ntawv yog muaj, lub zoo dua qhov kev soj ntsuam thiab lub xeev kev kho mob ntawm tus neeg mob. Txawm li cas los, tsis txhob ntshai, vim hais tias txawm hnub kawm ntawv rau xwb 10-20 feeb yuav coj tau zoo heev. Ib tug me me caveat: yog hais tias ib tug neeg muaj nyob rau ntawm lub sij hawm exacerbated mob, nyob rau hauv xws moments nws yog zoo dua tsis mus rau puag cov chav kawm thiab ncua rau ib tug tej lub sij hawm. Thiab, ntawm chav kawm, tag nrho - nyob rau hauv tej dubious sij hawm mus tham nrog koj tus kws kho mob, uas, los ntawm txoj kev, tej zaum yuav nws tus kheej taw ib lub cev txoj kev kho ce rau tus txha nqaj.

lub tsev me nyuam nqaj qaum

Heev tsis tshua, ib tug neeg muaj ib qho teeb meem nrog rau tag nrho tus txha nqaj. Feem ntau cov feem ntau nws yog ib tug tej yam yog ib feem ntawm nws yuav cuam tshuam tus neeg mob. Ntawm no yog nws zoo tshaj plaws thiab lub tsheb ciav hlau. Yog li ntawd, tam sim no peb yuav tsom rau dab tsi yuav tsum tau ib ce muaj zog txoj kev kho rau ncauj tsev menyuam nqaj qaum. Nws yog ib nqi hais tias nws yog tseem ceeb kom paub koj qhov teeb meem. Tom qab tag nrho, koj muaj peev xwm cia li cob qhia muaj ntawm cov pob txha caj qaum, thiab nws yog ua tau rau mob siab ib chav kawm ntawv ntawm mob nyem. Nov yog hais txog nws yuav tau los sib tham. Yog li, txoj leeg so thiab mob yuav txo tau yuav muaj xws li ntawm 5 yooj yim ce, uas, li cas los xij, yuav muab tau zoo heev.

Tus thawj ce: nyob rau hauv ib tug zaum txoj hauj lwm mus muab nws txhais tes rau ntawm nws lub hauv pliaj thiab ua tilts lub taub hau rau pem hauv ntej, nws txhais tes raws li yog hais tawm tsam nws. Mus rau 10 vib nas this, ces 10 vib nas this ntawm so. Qhov zoo tshaj plaws xov tooj ntawm le caag: 10. Qhov no qoj ib ce no zoo vim nws saib kuas tseeb txoj hauj lwm ntawm lub taub hau thiab yog tsim lub muaj ntawm cov pob txha caj qaum.

Qhov thib ob ce: ntxiv dag zog rau sab nqaij ntshiv ntawm lub caj dab, nws yog tsim nyog kuj nyob rau hauv lub zaum txoj hauj lwm mus muab nws txhais tes, tab sis tsis nyob rau hauv lub hauv pliaj thiab nyob rau hauv lub tuam tsev, counteracting txhais tes taw ntawm lub taub hau. Ib zaug ntxiv, ua kaum poob lawm ntawm 10 vib nas this nrog tib tus naj npawb ntawm respite.

Qhov thib peb ce: sawv los zaum ob txhais tes cia nyob rau hauv koj lub sab. Nws yog tsim nyog los tsa lub xub pwg nyom raws li high school raws li ua tau, kom lawv nyob rau hauv ib tug ceev txoj hauj lwm txog 15 vib nas this, maj txo lawv. Respite: 10 vib nas this, tus xov tooj txuas 10 lub sij hawm.

Qhov thib plaub ib ce muaj zog: supine xav tau koj tus kheej mus zaws ib sab ntawm lub caj dab pob txha thiab mos mos ib feem ntawm nws, qhov twg nqaij yog. Qhov no yuav tsum tau ua li ntawm 3-4 feeb, tsis ntshai mus nias rau cov cheeb tsam no. Qhov no yuav tsum tau ua kom tsis txhob muaj qhov mob, raws li tau zoo raws li mus rau tiv nrog ib tug mob taub hau.

Lub tsib ce massage Symptoms cov ntsiab lus ntawm lub caj dab leeg lub nplooj pu. Ua li no, lub cheeb tsam nyob rau sab saum toj thiab nyob rau hauv qhov chaw ntawm lub nplooj pu mus zaws kwm rau 3-4 feeb. Nws yog ib qho tseem ceeb hais tias tus mob tej zaum yuav tshwm sim nyob rau hauv thaum pib, tiam sis, lawv tsuas ploj nrog lub sij hawm.

qab plab

Lub sij hawm tom qab tus kab mob no kuj yuav pab lub cev txoj kev kho: thoracic osteochondrosis nqaj qaum. Ua li no, koj muaj peev xwm kuj tuaj tos ib tug txheej ntawm zoo ce. Nws yuav tsum qhia rau kev txhim kho cov kev mus ncig ntawm lub thoracic txha nqaj qaum, raws li zoo raws li rov qab los ntawm cov tau sib sib zog nqus pa.

Ce ib: koj yuav tsum mus zaum rau ntawm ib lub rooj zaum nrog ib tug high school cov rov qab muaj zog. Ua ntej, ib tug neeg zoo bends rau pem hauv ntej, rub kom ntau li ntau tau, ces leans rov qab. Ce yog qhov zoo tshaj plaws kom rov hais dua 3-5 zaug.

Ce Ob: xav tau ib tug menyuam txoj kab uas hla ntawm txog 10 cm, yog hais tias tsis yog, muaj peev xwm yuav txhab phuam rau tus ntxuag pin. Qhov no ntaus ntawv yog muab tso rau hauv qab plab, ib tug txiv neej dag rau nws rov qab, tucking nws ob txhais tes tom qab nws lub taub hau. Tus neeg mob yuav tsum xub khoov, ces nqa lub npog tas ib ce. Qhov no yuav tsum tau ua 3-4 lub sij hawm. Yuav kom qhia txawv qhov chaw hauv lub thoracic nqaj qaum rau cov menyuam yuav tsum tau txav mus li.

Ib ce muaj zog thib peb, ib tug pab cuam: Assistant yuav tsum muaj ib me ntsis massaging lub cheeb tsam ntawm lub xub pwg hniav. Ces tus neeg mob yuav quab yuam theem lawv ua ke, ua kom rau ib tug thaum nyob rau hauv no txoj hauj lwm, ces so kom txaus. Nyob rau hauv cov ntaub ntawv no, ib tug zoo pab presses rau lub xub pwg, raws li tau hais tias yuav pab tau lawv mus rau lub siab tshaj plaws rau sib nrauj nyob rau hauv tes.

Lumbosacral

Tseem muaj xiv rau lub cev txoj kev kho lumbosacral nqaj qaum. Yog li ntawd, koj yuav cia li cob qhia hauv cheeb tsam no, thiab yuav ua tau ib tug me ntsis stretch cov nqaj qaum los daws siab rau cov ntaub so ntswg nyob rau hauv qhov teeb meem qhov chaw ntawm lub rov qab.

Ce ib: dag rau nws rov qab nrog ob txhais ceg me ntsis bent txiv neej yuav tsum lim cov nqaij ntshiv ntawm lub plab mog, thaum tsis tuav kuv ua tsis taus pa. Qhov no yog ua txog 10-15 lub sij hawm. Qhov no qoj ib ce yuav pab me ntsis khoov tus txha nqaj.

Ce ob: koj yuav tau siv sij hawm them nyiaj yug, sawv nyob rau hauv pem hauv ntej ntawm nws lub hauv caug, muab nws lub taub hau rov qab thiab khoov thiab nce thiab nqis thaum rub cov leeg. Lub Upper thiab qis txoj hauj lwm yuav tsum tau kwv yees li 10 vib nas this, tab sis kev tiv thaiv rov qab mob. Rov qab ce 10 lub sij hawm.

Ce Peb: koj yuav tsum qhib lub qhov rooj thiab dai rau ntawm nws lub outstretched caj npab, bent nyob rau tib lub sij hawm koj lub hauv caug. Yog li ntawd tsis txhob dai tsawg tshaj li ib feeb tom qab qoj ib ce mus so rau txog 10 feeb ua ob peb le caag nyob rau hauv lub hnub. Qhov no qoj ib ce stretches rau cov nqaij ntshiv zoo kawg nkaus thiab relieves siab nyob rau hauv tus txha nqaj.

Ce Plaub: mus dai rau ib tug crossbeam rau ncaj caj npab, tig lub npog tas ib ce mus rau sab xis thiab mus rau sab laug. Qhov no yuav tsum tsis txhob lim lub caj dab, xub pwg, txhua yam yuav tsum so rau lub siab tshaj plaws. Nws kuj ncab ce uas yuav tau rov qab ob peb zaug ib hnub twg. Yog li ntawd koj yuav tsum mus dai peb los yog plaub feeb.

tus txha nqaj puas

Txha caj gymnastics yuav tsum tau nyob rau hauv rooj plaub yog ib tug neeg muaj ib tug compression puas. Tiam sis ntawm no nws yog ib qho tseem ceeb hais tias tag nrho cov ce yuav tsum tau muab los ntawm ib tug kws kho mob, nws tus kheej-pab lawv tus kheej yog tsis pom zoo, vim hais tias cov cwj pwm no yuav txawm paug qhov teeb meem no. Tsis tas li ntawd, nws yuav tsum tau recalled hais tias lub rehabilitation thiab rov qab lub sij hawm yuav ntev heev. Yog li, tus thawj lub sij hawm ntawm ib ce muaj zog txoj kev kho nrog vertebral pob txha lov kav txog thawj ob lub lim piam, thaum lub tsawg kawg nkaus load, thiab ce rau ib tug neeg noj qab nyob tej zaum yuav zoo li childish ntawm tag nrho cov. Tag nrho cov kev taw yog ua nyob rau hauv lub supine txoj hauj lwm. Qhov thib ob lub sij hawm ntawm kev ncaj ncees - 3-6 lub lis piam tom qab raug mob, lub ce ua dag rau koj rov qab thiab plab mog. Peb lub sij hawm - lub ob hlis tom qab tus txha caj raug mob. Nws yuav tsum tau ua ce thaum sawv nyob rau tag nrho cov fours. Qhov thib plaub lub sij hawm, lub xeem ib - nws yog peb lub hlis tom qab qhov kev raug mob: ntxiv ce nyob rau hauv ib tug sawv txoj hauj lwm, kuj kawm nrog rau lub npas.

protrusion

Ce kho nyob rau hauv cov leeg nrob protrusion yog tseem muab. Qhov no yog ib qho ntawm feem ntau cov ntaub ntawv txha caj degeneration, uas tshwm sim nyob rau hauv yuav luag 80% ntawm cov neeg. Nws yog ib qho tseem ceeb yuav tau nco ntsoov hais tias qhov no yog thawj zaug rau theem ntawm ib tug hernia, li ntawd, lub teeb meem yuav tsum yog heev npaum tua. Qhov no yuav pab tau nyob rau hauv physiotherapy. Txawm li cas los, cov chav kawm yog tsis complex, nws yog tsim nyog los qhia cov cheeb tsam nyob qhov twg muaj ib qho teeb meem. Feem ntau cov kev xaiv - ib tug protrusion lumbar protrusion kuj tau lub tsev me nyuam thiab thoracic discs. Ib zaug ntxiv, nws yog ib qho tseem ceeb hais tias qhov no yog ib qhov teeb meem nyob qhov twg kho mob yuav tsum muab tsuas yog tus kws kho mob, raws li nws muaj ib complex ntawm pab ce, uas yuav txoj kev tus neeg ntawd. Tsuas yog nyob rau hauv no txoj kev uas peb muaj peev xwm ua tau tus yam tau thiab tsis ua mob rau nws tus kheej.

yog qhov khoov pob

Yog hais tias ib tug neeg muaj qhov khoov pob, kuj pab tau kom gymnastics rau cov nqaj qaum. Ce no yuav tsum tau raws kev coj tsis mus ncab rau tom qab, tej zaum nws yuav me ntsis thuam tus neeg mob tus mob. Cov chav kawm muaj nyob rau hauv ntau txoj haujlwm.

"Sawv ntsug": mus taug kev nyob rau hauv lub hauv av, thaum tswj ib theem ntawm hwj tau lub cev; qhia tau tias ntawm ob txhais tes mus txog, sawv saum ntiv taw xoo thiab cia li tag nrho nres.

Yuav kom "supine": rub koj txoj cai luj tshib rau koj sab laug hauv caug thiab vice versa; qho rub koj lub hauv caug mus rau koj lub hauv siab.

Yuav kom "nws": nkoj - koj yuav tsum sia, kho ib tug ob peb lub vib nas this nyob rau hauv no txoj hauj lwm. Rov qab mus rau cov starting txoj hauj lwm maj mam. Leaning ntawm ob txhais tes, tsa koj ob txhais ceg raws li high school raws li sai tau.