Mob nyob rau hauv lub lumbar qaum yog tshwm sim los ntawm cov kab mob ntawm musculoskeletal system. Kev tshwm sim ntawm lumbosacral sciatica cuam tshuam ntau zaus. Cov txheej txheem degenerative-dystrophic ntawm intervertebral discs ua rau cov kab mob no. Thiab qhov no, nyob rau hauv lem, yuav ua rau osteochondrosis. Cov txheej txheem cartilaginous tau hloov pauv thiab thinner, cov leeg txha caj qaum yog infringed thiab reactively inflamed. Tag nrho cov no provokes mob hnyav, uas nce nrog kev txav mus los thiab kev tawm dag zog lub cev. Nyob rau hauv tsab xov xwm no, peb yuav xav txog yuav ua li cas zoo gymnastics rau sab nraub qaum yog.
Pab tau dab tsi?
Qhov mob no raug tshem tawm los ntawm cov khoom siv uas muaj - tshuaj, kho lub cev, zaws, kho phau ntawv. Tab sis tsis tsuas yog cov txheej txheem kho mob tau teev tseg tuaj yeem pab tau. Nws yog ib qho tsim nyog los koom nrog cov kev kho mob tshwj xeeb rau sab nraub qaum. Qhov no yog ib qho tseem ceeb ntawm kev kho mob, txwv tsis pub koj yuav tsum tsis txhob suav rau qhov ua tau zoo ntawm kev kho mob. Yog tias koj ua raws li cov lus pom zoo ntawm lub cevkev tawm dag zog, yuav muaj cov txiaj ntsig zoo hauv qab no:
- Kev mob yuav raug tshem tawm.
- Cov pob txha ntawm sab nraub qaum yuav ntxiv zog.
- Intervertebral qhov chaw yuav nthuav dav, pinched qab haus huv yuav raug tso tawm.
- Cov ntshav thiab cov metabolism hauv cov pob txha, cov hlab ntsha, pob txha mos, cov leeg ntawm thaj tsam lumbar yuav nce.
Gymnastics rau qis rov qab muab tag nrho qhov no.
Cov Lus Qhia rau kev ua gymnastics
Kev tawm dag zog lub cev yog suav tias yog ib qho cuab yeej muaj zog hauv kev kho qee yam kab mob ntawm tus txha nraub qaum. Yog tias koj tsis ua lawv li kev txawj ntse, ces qhov mob yuav tsis tsuas yog ploj mus, nws tseem tuaj yeem ua rau hnyav dua. Nws yog ib qho tsim nyog yuav tsum tau ua raws li cov npe ntawm cov kev cai kom tsis txhob muaj qhov tsis zoo:
- Kev txav yuav tsum du, tsis muaj jerk thiab tawm tsam ntse.
- Ua ntej chav kawm, chav loj, ci ntsa iab yuav tsum tau ua kom muaj cua nkag. Khaub ncaws raug xaiv raws li ntuj tsim tau.
- Koj yuav tsum tswj koj qhov ua tsis taus pa: nqus pa - qoj ib ce, exhale - so.
- Ib lub ntsiab lus yuav tsum muaj tsawg kawg kaum rov ua dua los pib, tom qab ntawd koj tuaj yeem nce tus naj npawb ntawm cov sij hawm thiab tus lej ntawm cov teeb tsa thaum koj hloov mus rau qhov load.
- Yog qhov mob thiab lwm yam tsos mob tshwm sim (xws li xeev siab, tsis muaj zog, mob taub hau), qhov no yuav tsum tau tso tseg kev tawm dag zog.
Gymnastics rau sab nraub qaum yog ua tsis tu ncua, nyob rau tib lub sijhawm ntawm hnub, yooj yim rau tus neeg mob.
pib qhov twg?
painkillergymnastics yuav ua tau los ntawm ib tug zaum, dag, sawv txoj hauj lwm. Kev qoj ib ce pab ncab thiab ntxiv dag zog rau cov leeg. Tab sis tsis pub lub load rau ntawm intervertebral discs. Yuav ua li cas yooj yim thiab yooj yim rau ncab tus txha nraub qaum? Nws yog txaus los dai ntawm lub crossbar, thaum lub hwj chim hais tsis tuaj yeem siv. Tus txha caj qaum raws li qhov tshwm sim passively stretches nyob rau hauv lub zog ntawm lub ntiajteb txawj nqus ntawm lub cev. Qhov chaw nruab nrab ntawm cov vertebrae yog ncab, cov hlab ntsha pinched raug tso tawm. Gymnastics rau sab nraub qaum yog tshwj xeeb tshaj yog pab rau osteochondrosis.
Nws yog ib qho nyuaj heev rau cov poj niam los dai ntawm lub bar, thiab tsis yog txhua leej txhua tus ua tau zoo rau cov txiv neej. Tej zaum yuav cuam tshuam rau kev noj qab haus huv lossis hnub nyoog. Tom qab ntawd koj tuaj yeem ua txoj haujlwm ntawm txhua plaub thiab ua kev tawm dag zog los ntawm nws. Txoj hauj lwm no tseem hu ua lub hauv caug-lub luj tshib. Nws cia tus txha nraub qaum kom ntau li ntau tau thiab tiv thaiv kom tsis txhob txav chaw.
Nws txaus tsuas yog taug kev ntawm plaub plaub, thaum me ntsis arching koj nraub qaum. Thiab nws yog ib qho tseem ceeb los saib xyuas koj qhov ua tsis taus pa - ua pa sib sib zog nqus yuav tsum tau hloov nrog kev nqus pa tob. Cov chav kawm tsis pub dhau 20 feeb.
gymnastics rau sab nraub qaum yog dab tsi? Xav paub ntau ntxiv tom qab.
hom kev tawm dag zog muaj dab tsi?
Kev tawm dag zog los ntawm txoj haujlwm sawv tseem ua tau zoo heev. Qhov no tsim kom muaj kev sib luag ntawm cov leeg ntawm lub nraub qaum, abs, pob tw thiab ncej puab. Tab sis nws yog ib qho tseem ceeb kom lean ntawm ib qho tawv tawv nrog koj nraub qaum thiab sacrum. Phab ntsa rau cov hom phiaj no yog qhov zoo tagnrho.
Koj yuav tsum ua pa, tsa ceg, khoov ntawm lub hauv caug thiab lub duav. Lub kaum sab xis yuav tsum yogncaj. Tuav txoj haujlwm no rau 10 vib nas this, tom qab ntawd exhale thiab txo koj txhais ceg. Txhawm rau ua kom lub nra hnyav rau yav tom ntej, ib qho me me (1-2 kg) yog siv. Yog tias koj tsis khoov txhais ceg, koj tuaj yeem ua rau koj nraub qaum, yog li koj yuav tsum tsis txhob ua li no.
Tab sis feem ntau siv cov kev kho mob rau kev mob nraub qaum los ntawm txoj hauj lwm nquag. Qhov no yuav xav tau ib qho chaw tiaj tus, tawv tawv. Ob txhais ceg yog kis lub xub pwg dav sib nrug, caj npab txuas nrog lub cev. Ua ntej koj yuav tsum tau tsa koj lub taub hau, nrog kev pab ntawm cov leeg plab, sim ncav cuag koj lub hauv caug nrog koj txhais tes. Tsis pub ntau tshaj kaum vib nas this raug faib rau txhua qhov kev siv zog. Tom qab ntawd lub pelvis sawv los ntawm qhov chaw pib, tuav thiab qis dua. Tom qab ntawd, koj tuaj yeem sim tig koj ob txhais ceg, khoov ntawm lub hauv caug, nyob rau hauv ntau txoj kev, ces koj lub hauv caug nce mus rau hauv siab. Txhua qhov kev hloov pauv no, txhua qhov kev tawm dag zog tau rov ua dua tsawg kawg kaum zaug.
Koj tuaj yeem zaum ntawm lub rooj zaum uas yuav tsum muaj lub nraub qaum. Lub nraub qaum arches nyob rau hauv qis rov qab thiab nias rau sab nraum qab ntawm lub rooj zaum. Tom qab ntawd koj tuaj yeem so rau lub sijhawm luv luv, tom qab ntawd koj yuav tsum rov qab mus rau qhov kev tawm dag zog. Koj tuaj yeem zaum hauv pem teb, nthuav koj lub hauv caug dav, tso koj lub pob tw ntawm koj txhais taw. Nrog lub nraub qaum ncaj, khoov rau pem hauv ntej, nqa lub pob tw tawm hauv pem teb. Rov ua dua kaum zaug.
Cia saib seb yog gymnastics rau nraub qaum muaj rau sawv daws mob nraub qaum.
Txoj kev txwv thiab contraindications yog dab tsi?
mob lumbar tuaj yeem tshwm sim tsis yog vim sciatica thiab osteochondrosis. Tsis yog ib txwm muaj txiaj ntsig los ntawm kev kho mob, hauvQee zaum nws tuaj yeem tsim teeb meem. Raws li cov xwm txheej hauv qab no, nws tsis pom zoo kom xyaum ua raws li cov lus piav qhia:
- Thaum cev xeeb tub.
- tuberculosis.
- Malignant neoplasms.
- Kev kis kab mob ntawm lub plab zom mov.
- kev raug mob qaum.
- Kidney disease.
- Rau qhov mob nraub qaum mus rau sab ceg.
Bubnovsky gymnastics rau sab nraub qaum
- Koj yuav tsum pw ntawm koj lub plab. Nyob rau hauv lem, sab laug, ces txoj cai ncaj ceg sawv. Lingers nyob rau hauv qhov chaw siab rau 1-2 vib nas this.
- Ntxhais plab plab. Tam sim no, es tsis txhob ob txhais ceg, koj yuav tsum tsa koj lub cev. Tuav ob peb feeb thiab rov qab mus rau qhov chaw pib.
- Zaum ntawm koj lub hauv caug. Ua pa, tsa lub cev, nthuav caj npab mus rau sab. Exhale - rov qab mus rau qhov chaw pib.
- Txhua tus plaub. Ua viav vias nrog ob txhais ceg ncaj nce thiab nqis tig sab laug thiab sab xis.
- Tuag koj nraub qaum, khoov koj lub hauv caug. Simulate cycling.
- Sawv ntsug, tsa koj txhais ceg ncaj thiab muab tso rau ntawm ib qho kev txhawb nqa - rooj, rooj zaum. Maj mam qaij lub cev mus rau ko taw, kom deb li deb tau. Ces ob txhais ceg yuav tsum hloov.
- Tuag ntawm koj ib sab. Tsa ceg ncaj nraim, tuav ib pliag thiab txo nws mus rau hauv qhov chaw. Tom qab ntawd koj yuav tsum hloov sab.
Puas yog txhua tus tau tso cai ua gymnastics rau mob nraub qaum?
YContraindications
Tseem muaj contraindications rau cov kev tawm dag zog no:
- Ua ntejpostoperative lub sij hawm tsis pom zoo rau kev kho mob ce. Tej zaum yuav sib nrug los yog lwm yam teeb meem tshwm sim..
- Nrog cov qog nqaij hlav hauv qaum. Nrog rau cov haujlwm no, cov neeg mob qog noj ntshav tsuas yog ua rau qhov xwm txheej hnyav dua.
- Ua txhaum cov ntshav muab rau lub plawv cov leeg. Kev tawm dag zog tuaj yeem ua rau myocardial infarction.
- Kev ua txhaum ntawm cov ntshav mus rau lub hlwb. Nyob rau hauv lub xeev pre-stroke, txhua yam kev ua si lub cev yog contraindicated.
Lub plawv nres thiab mob stroke feem ntau ua rau tuag taus, yog li cov lus pom zoo no yuav tsum tsis txhob raug tsim txom.
Kev qaug zog ntawm lub cev, ntshav siab, plawv tsis ua haujlwm thiab ntshav qab zib mellitus, nrog rau kev nyiam los ntshav yog contraindications rau hom kev tawm dag zog no.
Reviews
Kev tshuaj xyuas paub meej tias kev kho mob rau sab nraub qaum yog qhov tseem ceeb heev. Rau cov chav kawm, koj tsis tas yuav yuav khoom kim heev, kev tawm dag zog tuaj yeem ua tsis tau tawm hauv tsev. Kev ntseeg hauv kev kho yog qhov tseem ceeb, thiab nws tshwm sim yog tias koj xyaum tsis tu ncua. Tab sis txhawm rau kom tsis txhob muaj qhov tshwm sim tsis zoo, nws yog qhov zoo dua mus ntsib kws kho mob ua ntej pib kawm. Nws yuav sau ib qho kev ntsuam xyuas, cov txiaj ntsig uas tuaj yeem txiav txim siab qhov ua rau ntawm qhov mob ntawm sab nraub qaum.
