mob nraub qaum tom qab qoj ib ce yog ib yam mob uas paub txhua tus neeg. Nws raug ntsib los ntawm ob tus kws ncaws pob thiab cov neeg zoo tib yam uas nyiam ua kom muaj zog. Lub lumbar qaum yog ib qho chaw tsis muaj zog rau txhua yam kev ua si ntawm lub cev, ob qho tib si thaum lub sij hawm ua kis las hnyav thiab thaum muaj kev ntxhov siab hauv tsev neeg txhua hnub. Qhov no tuaj yeem piav qhia los ntawm qhov tseeb tias sab nraub qaum yog qhov nruab nrab ntawm peb lub cev, nws cov ntsiab lus siv. Feem ntau, qhov mob ntawm sab nraub qaum yog tshwm sim los ntawm cov leeg tsis muaj zog corset, uas tsis tuaj yeem txhawb nqa tus txha caj qaum kom zoo. Lub cev tsis zoo kuj tseem ua rau tus mob hnyav dua. Hauv cov neeg ncaws pob kws tshaj lij, sab nraub qaum feem ntau muaj ntau dhau vim kev ua kis las tsis tu ncua.
Status Description
Yog tias tom qab kev tawm dag zog sab nraub qaum mob hnyav heev, tus neeg ntawd ib txwm tsis tuaj yeem sawv ntawm txaj, txav mus rau hauv txoj haujlwm khoov, thiab nws nyuaj heev rau nws txawm ua pa ib txwm nyob hauv tus mob no. Ntau tus neeg mob mob nraub qaum vim lub cev tsis muaj zog.
Tab sis yuav tsum tau sau tseg tias cov neeg ncaws pob tsis muaj kev tiv thaiv los ntawm qhov noxeev. Cov kws tsim lub cev, piv txwv li, nrog lub hnub nyoog pib hnov mob hnyav heev nyob rau hauv tus txha nraub qaum tom qab kev tawm dag zog, ib qho mob uas tsis tuaj yeem tshwm sim txawm tias sim ua kom yooj yim rau pem hauv ntej. Yog li ntawd, peb tuaj yeem xaus tias qhov mob nraub qaum tuaj yeem tshwm sim rau txhua tus neeg, txawm tias nws ua si lossis tsis ua si.
Nyob rau hauv cov neeg nqa khoom hnyav, kev raug mob nraub qaum feem ntau tshwm sim nyob rau sab qaum thiab sab nraub qaum. Cov kev xav tsis zoo muaj xws li los ntawm qhov mob me me rau lub sij hawm luv luv mus rau qhov mob mus sij hawm ntev. Ua rau tom qab kev ua haujlwm sab nraub qaum tuaj yeem raug ntaus nqi rau cov leeg mob hnyav, disc puas, muaj hnub nyoog hloov pauv ntawm cov pob txha, tsis zoo ntawm lub cev, thiab cov txheej txheem nqa tsis zoo hauv lub gym.
Txhawm rau tiv thaiv qhov tshwm sim ntawm qhov xwm txheej no, nrog rau ntau yam teeb meem, nws yog ib qho tsim nyog los txiav txim siab lub tswv yim ntawm kev txhim kho ntawm qhov mob thiab nws cov tsos mob tseem ceeb.
Qhia txog kev txhim kho tsis xis nyob
Cov leeg nqaij qis raug mob tom qab kev tawm dag zog, qaug zog, qaug zog, kev xav ntawm malaise, loog? Tag nrho cov no yog cov tsos mob hnyav uas yuav txhawj txog. Tus mob no yuav qhia tau hais tias muaj teeb meem nrog lub plab lossis lub zais zis ua haujlwm. Txhawm rau kom tsis txhob coj tus kab mob mus rau qhov txaus ntshai ntawm kev loj hlob, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog kws kho mob raws sij hawm, leej twg yuav pab sau ntawv kho mob zoo.
mob nraub qaum tsis tu ncua ntawm tus menyuam kuj yog qhov laj thawj loj raukev ntxhov siab. Feem ntau, tus mob no tshwm sim thaum yau vim hnav cov khoom hnyav, teeb meem nrog lub cev. Tab sis kuj mob mob hnyav tuaj yeem ua rau muaj mob hnyav: scoliosis thiab qog nqaij hlav.
Tsis xis nyob hauv ligaments thiab cov leeg
Tail mob feem ntau tshwm sim nws tus kheej ob qho tib si thaum so thiab thaum tsiv, tab sis thaum tsiv, qhov mob tsuas nce.
Raws li txoj cai, sab nraub qaum mob tom qab ua haujlwm rov qab vim yog pob txha lossis leeg nqaij. Cov mob no tuaj yeem tiv thaiv tau los ntawm kev tsim cov leeg nqaij thiab ntxiv dag zog rau tus txha nraub qaum. Txawm tias cov neeg uas tau raug mob yav dhau los thaum ua si kis las tuaj yeem txhim kho lawv cov mob thiab ntxiv dag zog rau lawv cov leeg.
Cov neeg ncaws pob tshaj lij paub tias kev ua haujlwm ib txhij ntawm cov leeg antagonist tseem ceeb heev thaum ua kev tawm dag zog. Qhov no yog qhov tseeb tshwj xeeb rau cov neeg uas muaj teeb meem loj heev. Txhawm rau tiv thaiv qhov mob tom qab kev tawm dag zog, thaum kis las nws yog ib qho tseem ceeb uas yuav tsum tau sim ua kom sib npaug sib npaug ntawm cov pob txha. Qhov no txhais tau hais tias ua 300 squats kom ntxiv dag zog rau lub plab yog qhov tsis ncaj ncees lawm thiab tseem muaj kev phom sij rau kev noj qab haus huv. Tus neeg cob qhia yuav tsum sib npaug faib tag nrho cov khoom thauj ntawm tus txha nraub qaum, qhov no kuj siv tau rau cov leeg antagonist.
Qee hom kev tawm dag zog yog txwv rau cov neeg mob osteochondrosis. Weightlifting, nyob rau hauv uas tus txha nraub qaum yog hnyav loaded, tsuas yog exacerbate qhov mob syndrome. Nws yog ib qho tseem ceeb kom tshem tawm los yog ua tib zoo saib xyuasUa raws li cov kev tawm dag zog hauv qab no: ceg nias los ntawm qhov chaw zaum, deadlift, lunges nrog lub load ntawm lub xub pwg nyom, tub rog xovxwm.
Cov neeg ncaws pob ncaws pob muaj lub cev tau txais kev cob qhia zoo, yog li qhov tshwm sim ntawm kev raug mob lossis qee yam teeb meem hauv lawv rooj plaub yog tsawg. Kev saib xyuas tshwj xeeb rau cov txheej txheem ntawm kev nqa qhov hnyav yuav tsum tau them rau cov pib ua kis las, vim tias kev tawm dag zog tsis zoo tuaj yeem ua rau muaj teeb meem kev noj qab haus huv. Yog tias koj lub nraub qaum mob tom qab abs workout, ces nws yog ib qho tseem ceeb kom txo tau qhov hnyav los yog tus naj npawb ntawm repetitions.
poob qis
Ntau tus kws qhia hais tias kev poob phaus yog thawj yam uas koj tuaj yeem ua kom txo tau qhov mob rov qab. Kev poob phaus yuav pab txo qis disc hnav thiab bulge. Qee zaum, cov discs twb puas lawm, tab sis qhov no tsis tuaj yeem tiv thaiv koj los ntawm kev poob phaus ntxiv txhawm rau txhawm rau txhim kho tus txha nraub qaum tag nrho.
plab loj thiab ua haujlwm
Lub plab loj yog qhov teeb meem loj rau kev noj qab haus huv ntawm lub nraub qaum, vim nws ua rau kev faib tawm ntawm lub cev tsis raug rau ntawm qhov nkhaus ntawm tus txha nraub qaum thiab ntawm tag nrho lub tuam tsev. Vim yog nws, tus neeg cob qhia leans rau pem hauv ntej kom them nyiaj rau lub load, uas yog vim li cas provokes lub tsim ntawm ib tug "puag ncig rov qab". Qhov hnyav dhau los kuj ua rau muaj qhov hnyav ntawm cov disks thiab cov pob qij txha.
Peculiarities of exercises
Thaum ua kev tawm dag zog kom ntxiv dag zog rau cov pob txha pob txha thiab txha nraub qaum, qhov tseem ceeb yuav tsum tau muab tso rau ntawm oblique, transverse, lumbar thiab rectus nqaijplab, nrog rau lub quadratus lumborum thiab paraspinal leeg ntawm nraub qaum.
Ntau qhov kev hnov mob tuaj yeem txo tau nrog kev pab ntawm cov kev kho mob ib txwm muaj: so kom raug, siv cov khaub thuas txias thiab sov so, noj tshuaj. Yog tias qhov mob tshwm sim ntxiv rau ob peb hnub, thiab tus neeg mob tsis muaj zog, xav tias tsis xis nyob, nws yog ib qho tseem ceeb kom mus ntsib kws kho mob tam sim ntawd.
Qee yam ua rau mob nraub qaum cuam tshuam nrog tus txha nraub qaum tuaj yeem mus tsis tau pom ntev. Tus kws kho mob tuaj koom yuav pab koj xaiv ib txoj hauv kev kho tus txha nraub qaum thiab tshem tawm qhov mob.
Vim li cas kuv lub nraub qaum mob tom qab ua haujlwm rov qab? Feem ntau ua rau tus mob no yog cov txheej txheem ce tsis raug. Thaum kev cob qhia, lub cev yuav tsum zoo ib yam li txoj kab ncaj nraim, thiab sab nraub qaum yuav tsum nyob rau tib theem nrog ob txhais ceg thiab lub cev. Txoj hauj lwm tsis raug ntawm sab nraub qaum thaum lub sij hawm qoj ib ce feem ntau provokes mob hnyav. Hauv qhov no, koj yuav tsum tsis txhob tawm dag zog tam sim ntawd, txwv tsis pub cov leeg nqaij tsis xis nyob tuaj yeem ua rau muaj teeb meem loj.
Ntxiv rau, qhov mob nraub qaum tuaj yeem txhim kho nrog ntau hom kev ua haujlwm zoo. Cov txheej txheem rau kev ua txhua hom bar tuaj yeem sib txawv heev - qee qhov ntawm lawv suav nrog kev nce thiab txo qis ntawm tus txha nraub qaum, uas ua rau mob.
Nkauj kho siab Nkauj kho siab
Rov qab, suav nrog tus txha nraub qaum, yuav hlalub ntsiab load thaum lub sij hawm kev cob qhia. Nws yog vim li no uas ib tug yuav tsum tsis txhob xav tsis thoob ntawm qhov tshwm sim ntawm qhov mob hauv cheeb tsam no. Yog tias cov tsos mob tsis zoo tshwm sim, nws yog ib qho tseem ceeb kom nres lub plank tam sim ntawd thiab so kom zoo. Kev cob qhia txuas ntxiv yog qhov txaus ntshai rau kev txhim kho mob nraub qaum, nrog rau cov tsos mob ntawm cov kab mob: kyphosis, scoliosis, hyperhidrosis.
Tsis tas li ntawd, lub nraub qaum tuaj yeem raug puas tsuaj thaum ua lub phiaj xwm dynamic. Kev txav tsis raug tam sim ntawd, nrog rau cov txheej txheem tsis zoo, tuaj yeem ua rau muaj kev puas tsuaj rau lub vertebrae lossis teeb meem nrog kev noj zaub mov ntawm intervertebral discs, uas tuaj yeem ua rau muaj qhov tshwm sim loj rau tib neeg kev noj qab haus huv.
Yuav ua li cas yog tias koj lub nraub qaum mob tom qab ua haujlwm? Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias koj yuav tsum tsis txhob tawm dag zog tam sim tom qab thawj cov tsos mob tshwm sim. Nws yog ib qho tseem ceeb uas yuav tsum tau ua kom lub cev so, so, ntsuas qhov mob hnyav. Tej zaum nws tshwm sim nws tus kheej tsuas yog vim cov leeg nqaij leeg lossis kev ua haujlwm tsawg, tab sis muaj kev pheej hmoo ntawm kev noj qab haus huv tiag tiag.
Ntxiv rau, nws tseem ceeb heev uas yuav tsum tau ua tib zoo saib xyuas cov txheej txheem kev cob qhia. Tom qab kev tawm dag zog kom raug, mob nraub qaum thiab kev tawm dag zog ntau dhau tsis tshwm sim.
Ua raws li cov cai qhia
Thaum ua kev cob qhia, tus neeg yuav tsum ua raws li cov cai hauv qab no:
- tuav cov khoom hnyav thiab cov khoom hnyav kom zoo;
- nquag nrog tus kws qhia (tsawg kawg hauv thawj 6 lub hlis ntawm kev cob qhia hauv gym);
- hnav khaub ncaws xoob xoob xoob thiab khau rau kev cob qhia uas yuav pab tiv thaiv kev raug mob;
- tsim kom muaj kev noj zaub mov kom zoo nrog ntau cov calcium hauv cov khoom noj (nws yuav pab txhim kho pob txha) thiab protein (nws ua tau zoo rau pawg thiab ntxiv dag zog rau cov leeg nqaij corset).
Yog tias koj mob nraub qaum tam sim ntawd tshwm sim tom qab kev tawm dag zog hauv lub gym, koj yuav tsum tsis txhob ntshai ntau dhau. Nws yog ib qho tseem ceeb uas yuav tsum tau mloog lub xeev ntawm koj lub cev, txo qis lub cev hnyav ntawm lub cev, uas nws tsis tuaj yeem tiv taus rau theem no.
Yog tias koj lub nraub qaum mob tom qab kev cob qhia lub zog, nws tseem ceeb heev kom mus ntsib koj tus kws kho mob tam sim ntawd. Nws yog qhov txaus ntshai rau kev kho tus kheej, xws li qhov txhab ntawm lub nraub qaum tuaj yeem raug tshem tawm nrog kev pab ntawm compresses thiab tshuaj pleev ib ce, uas yuav ua rau muaj kev phom sij heev rau lwm hom kev raug mob.
Basic rules
Thaum ua kev ua kis las, nws tseem ceeb heev uas yuav tsum ua raws li cov cai hauv qab no:
- Txuag ntxiv. Ua raws li kev noj qab haus huv ntawm lub neej, saib koj qhov hnyav, nquag ua haujlwm, zam kev tsis ua haujlwm - qhov no yuav pab txo qis kev raug mob nraub qaum thiab mob. Tus neeg txav ntau dua, nws lub cev yuav zoo dua.
- Tawm kev haus luam yeeb. Cov nicotine pom hauv cov luam yeeb cuam tshuam rau cov qauv ntawm intervertebral discs, hloov nws thiab ua rau lub cev qhuav dej sai. Vim li ntawd, cov discs poob lawv lub zog thiab hnav sai sai.
- Txoj kev ua kom raug. Qee tus neeg,Nyob rau hauv kev sib txuas nrog lawv cov kev ua ub no, lawv feem ntau yuav tsum tau siv sij hawm feem ntau nyob rau hauv ib qho chaw zaum. Qee cov kws tshaj lij qhia kom muab lub khoos phis tawj tso rau ntawm qhov muag, lub rooj zaum yuav tsum sib haum rau qhov siab ntawm tus neeg, yog li ntawd thaum zaum, lub hauv caug khoov lub kaum sab xis mus txog 90 degrees.
- Ua haujlwm tsis tu ncua yog tias koj yuav tsum nyob hauv ib txoj haujlwm ntev. Koj yuav tsum tau sawv ntawm koj qhov chaw ua haujlwm txhua ib nrab ib teev thiab taug kev nyob ib ncig ntawm chav tsev li ob peb feeb kom txo tau qhov siab ntawm tus txha nraub qaum thaum zaum.
- Sim siv tsawg lub laptop thiab xov tooj. Nrog kev siv lub xov tooj ntawm tes tsis tu ncua, thaum tus neeg lub caj dab nyob rau hauv txoj hauj lwm inclined los yog tig mus rau sab, lub xeev ntawm lub cev deteriorates zoo heev thiab muaj ib tug ntxiv load ntawm qaum. Txhawm rau tiv thaiv cov teeb meem zoo li no, koj yuav tsum yuav lub mloog pob ntseg Bluetooth tshwj xeeb uas yuav pab txo qis kev nruj ntawm tus txha nraub qaum thiab caj dab.
Strengthe rov qab nqaij
Yog tias ib tug neeg muaj mob tom qab kev tawm dag zog, nws yog ib qho tseem ceeb uas nws yuav tsum tau ua tib zoo saib xyuas tag nrho cov leeg hauv cheeb tsam cuam tshuam. Nws tseem yog ib qho tseem ceeb kom ntxiv dag zog rau koj cov leeg nraub qaum los ntawm kev sib txuas ntau hom kev tawm dag zog thiab tswj kom pom qhov sib npaug. Yog hais tias thaum lub sij hawm kev cob qhia ib tug neeg ua rau pem hauv ntej khoov, tom qab ntawd nws kuj yuav tsum tau ua ib ce ntawm cov leeg nraub qaum.
Txoj Kev Ncaj Ncees
Saib koj lub cev thaum koj pw. Cov kws kho mob qhia pw tsaug zog ntawm koj sab thiab ntawm lub txaj tawv. Txoj hauj lwm yuav tsum ua kom yooj yim li sai tau. Lub fetal txoj hauj lwm pab txo qhov nro ntawm lub duav,relieves nkees. Qhov kev pw tsaug zog tsis zoo yog suav tias yog nyob rau ntawm lub plab, nws provokes txoj kev loj hlob ntawm curvature ntawm tus txha nraub qaum.
Yog tias koj mob nraub qaum, koj yuav tsum tsis txhob tawm dag zog tam sim ntawd thiab ua qhov kev tawm dag zog yuam kev. Lub nraub qaum yuav tsum so kom txaus thiab rov zoo. Tsis tas li ntawd, yog tias tom qab kev tawm dag zog koj lub nraub qaum mob hauv thaj tsam lumbar, nws yog ib qho tseem ceeb uas yuav tau mus ntsib kws kho mob uas yuav sau tshuaj tiv thaiv kab mob thiab sau ntawv kho kom zoo ntawm tus neeg mob lub cev.
