Txhua tus thib peb ntsib qhov mob ntawm caj dab. Ntxiv mus, tam sim no txawm tias cov menyuam yaus paub txog qhov teeb meem no. Thiab ib txoj hauv kev zoo tshaj plaws los kov yeej tus txha caj qaum yog qhov tshwj xeeb gymnastics. Tom qab tag nrho, feem ntau qhov mob tshwm sim vim yog kev ua neej nyob tsis muaj zog, yog li ntxiv dag zog rau cov leeg nqaij corset tso cai rau koj tiv nrog lawv. Kev qoj ib ce rau lub caj dab nrog osteochondrosis yog qhov tshwj xeeb tshaj yog muaj txiaj ntsig. Tus kab mob no degenerative-dystrophic maj mam ua rau txo qis hauv kev txav ntawm tus txha nraub qaum. Koj tuaj yeem tiv thaiv kom tsis txhob ua tiav ntawm caj dab nrog kev pab los ntawm kev tawm dag zog tshwj xeeb.
YCervical osteochondrosis
Cov kab mob xws li osteochondrosis nyob rau hauv lub ncauj tsev menyuam nqaj qaum, tsis ntev los no tau tshwm sim ntau dua. Pathology yog tus cwj pwm los ntawm qhov tseeb tias pob txha mos pib tawg. Yog li ntawd, cov vertebrae tuaj ze rau ib leeg. Thiab vim hais tias ntawm cov qauv tshwj xeeb ntawm lub ncauj tsev menyuam hauv cheeb tsam thiab nws txoj kev txav mus los, qhov no feem ntau ua rau muaj qhov tshwm sim loj. Cov vertebrae ntawm no yog me me, thiab cov discs ntawm lawv yog ntau duanyias. Yog li ntawd, ntau zaus vim osteochondrosis, cov hlab ntsha thiab cov hlab ntsha yog infringed. Thiab txij li cov hlab ntsha tseem ceeb uas muab cov ntshav mus rau lub hlwb dhau los ntawm lub ncauj tsev menyuam, qhov tshwm sim ntawm cov kab mob no feem ntau ua rau mob taub hau, kiv taub hau, ua haujlwm tsis zoo ntawm lub hlwb thiab kev sib koom tes ntawm kev txav.
Osteochondrosis feem ntau tshwm sim hauv cov tib neeg ua txoj kev ua neej nyob tsis muaj zog. Qhov no yog kab mob ntawm cov neeg ua haujlwm hauv chaw ua haujlwm, cov kws sau ntawv, programmers, cov tub ntxhais kawm. Kev nyob ntev ntev nyob rau hauv qhov chaw zoo li qub nrog lub taub hau qaij rau ntawm lub rooj feem ntau ua rau cov leeg nqaij spasm, circulatory disorders, thiab txav ntawm lub vertebrae.
Txoj kev kho mob ntawm ncauj tsev menyuam osteochondrosis
Txhawm rau tiv thaiv cov teeb meem hauv daim ntawv ntawm herniated discs lossis cerebrovascular raug mob, nws yog ib qho tsim nyog yuav tau kho osteochondrosis thaum ntxov li sai tau, thaum thawj cov tsos mob tshwm sim. Tom qab kuaj mob, tus kws kho mob feem ntau sau tshuaj kho mob kom txo tau qhov mob, txhim kho cov ntshav ncig thiab so cov leeg. Ntau cov txheej txheem kho lub cev kuj tseem siv tau.
Tab sis txoj hauv kev tseem ceeb ntawm kev kho mob yog gymnastics. Tom qab tag nrho, osteochondrosis feem ntau tshwm sim vim kev ua neej nyob tsis muaj zog. Thaum cov leeg tsis ua haujlwm, cov ntshav muab rau cov ntaub so ntswg qeeb. Yog tsis muaj cov as-ham tsim nyog, pob txha mos maj mam tawg. Thiab cov pathology yog aggravated los ntawm qhov tseeb hais tias ib tug qaug zog muscular corset tsis tuaj yeem tuav lub vertebrae nyob rau hauv qhov tseeb txoj hauj lwm, thiab lawv mus rau ib leeg. Yog li ntawd, kev tawm dag zog tseem ceeb heev kom ntxiv dag zog rau cov leeg ntawm caj dab hauv osteochondrosis. Nyob rau theem pibKoj tuaj yeem tshem tawm cov kab mob tsuas yog nrog lawv cov kev pab.
txiaj ntsig ntawm caj dab ce
Tus txha nraub qaum nrog osteochondrosis ua tsis tshua muaj zog. Vim lub convergence ntawm lub vertebrae, paj fibers thiab hlab ntsha yuav compressed. Qhov mob tshwm sim ua rau cov leeg nqaij spasm. Qhov no ntxiv ua rau qhov teeb meem no hnyav dua, vim tias cov leeg nruj nreem nyem cov ntaub so ntswg ntau zog. Yog li ntawd, kev tawm dag zog rau caj dab nrog osteochondrosis ntawm ncauj tsev menyuam yog qhov tseem ceeb heev. Lawv muaj qhov cuam tshuam no:
- tshem tawm cov leeg nqaij leeg;
- txo qhov mob;
- normalize lymph outflow, vim qhov edema ploj;
- s zog caj dab;
- restore ligament elasticity;
- txhim kho kev xav thiab kev ua haujlwm.
Ntxiv rau, xaiv cov kev tawm dag zog kom zoo rau cov leeg caj dab nrog osteochondrosis pab ua kom cov ntshav txaus rau lub hlwb. Yog li ntawd, ntau cov tsos mob tsis kaj siab raug tshem tawm. Xws li gymnastics pab tshem tawm kiv taub hau thiab mob taub hau, txhim kho kev nco, txo qhov muag lossis hnov lus tsis zoo, normalizes mus ob peb vas thiab rov qab pw tsaug zog zoo. Kev tawm dag zog tsis tu ncua txo qis cov paj hlwb, uas tshem tawm loog loog hauv cov ceg thiab lwm yam kev mob tshwm sim los ntawm nws.
Yuav ua li cas thiaj ua tau?
Kev qoj ib ce rau lub caj dab nrog osteochondrosis ntawm lub ncauj tsev menyuam nqaj qaum tau muab tshuaj los txo qhov mob, rov ua haujlwm ntawm tus txha nraub qaum thiab tiv thaiv cov teeb meem. Lawv tuaj yeem ua tau tsuas yog raws li kws kho mob tshuaj thiab ua ntej raws li nws cov lus qhia. Qhov tseeb, vim yog qhov nyuaj thiab tsis yooj yimtus qauv ntawm tus txha nqaj qaum nyob rau hauv seem no, ib tug ntse ntse los yog ua tsis raug cai zog yuav ua rau aggravate qhov teeb meem no, ua rau kev hloov ntawm lub vertebrae los yog pinching ntawm cov hlab ntsha. Yog li ntawd, koj tuaj yeem ua koj tus kheej hauv tsev tsuas yog tom qab lub complex tau kawm zoo nyob rau hauv kev taw qhia ntawm tus kws tshaj lij. Tus neeg mob tsis tas yuav xaiv cov kev tawm dag zog twg los ua. Tsis tas li ntawd, koj yuav tsum nco ntsoov tias gymnastics tsuas yog siv tau thaum pib ntawm tus kab mob, yog li nws yuav tsum yog ib feem ntawm kev kho mob.
Thaum sau cov kev tawm dag zog rau lub caj dab nrog osteochondrosis, tus kws kho mob yuav tsum coj mus rau hauv tus account theem ntawm pathology, kev noj qab haus huv ntawm tus neeg mob, muaj cov kab mob sib kis. Piv txwv li, yog tias tus neeg mob feem ntau muaj kiv taub hau, nws tsuas yog ua tau nyob rau hauv qhov chaw zaum lossis pw tsaug zog, vim tias muaj kev pheej hmoo ntawm kev poob. Tsis tas li ntawd, muaj qee qhov contraindications rau kev ua haujlwm rau lub caj dab nrog osteochondrosis. Tus kws kho mob sau ntawv rau lawv tus kheej, coj mus rau hauv tus account lub xub ntiag ntawm osteophytes los yog herniated discs, nrog rau txoj hauj lwm ntawm lub vertebrae. Piv txwv li, nrog nce kev txav ntawm tus txha nraub qaum hauv chav haujlwm no, koj yuav tsum tau xyaum hauv Shants dab tshos. Nws yuav tiv thaiv kev txav ntawm cov pob qij txha.
Txoj cai lij choj
Gymnastics yuav siv tau tsuas yog yog tias txoj haujlwm raug xaiv raug thiab qee yam tau ntsib thaum kawm. Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog thaum ua haujlwm rau lub caj dab nrog osteochondrosis. Yog li ntawd gymnastics tsis ua rau ib tug deterioration ntawm tus mob thiab cov teeb meem, koj yuav tsum ua raws li cov cai no:
- kev tawm dag zog tsuas yog tom qab qhov mob thiab mob tshwm sim;
- nws raug nquahu kom ua qhov nyuaj tsawg kawg 2-3 zaug hauv ib hnub;
- txhua qhov txav yuav tsum ua kom maj mam, du;
- load maj mam nce, zam kev mob;
- ua ntej pib kawm, koj yuav tsum tau sov so cov leeg nrog lub teeb zaws;
- thaum lub sijhawm ua haujlwm koj yuav tsum ua pa maj mam, tsis txhob tuav koj txhais tes;
- ib ce yuav tsum rov ua dua 5-7 zaug;
- tus txha nraub qaum thaum lub sijhawm ua haujlwm yuav tsum ncaj
- koj yuav tsum ua nws txhua hnub, ob peb lub hlis, thiab hauv cov xwm txheej siab - tas li.
YContraindications
Zoo li lwm txoj kev kho mob, kev tawm dag zog rau caj dab nrog osteochondrosis ntawm ncauj tsev menyuam tsis tuaj yeem ua tau los ntawm txhua tus. Nyob rau hauv rooj plaub ntawm kev ua txhaum loj, kev sab laj nrog kws kho mob yog tsim nyog. Tshwj xeeb tshaj yog koj yuav tsum tau ceev faj nrog lub cev ua si nyob rau hauv cov ntaub ntawv ntawm herniated discs, hloov chaw ntawm lub vertebrae, instability ntawm tus txha nraub qaum. Lub ntsiab contraindication rau kev kho mob ce rau osteochondrosis yog exacerbation ntawm pathology thiab mob hnyav. Hauv qhov xwm txheej no, ntawm qhov tsis sib xws, nws yog ib qho tsim nyog los xyuas kom meej qhov kev tsis sib haum xeeb ntawm lub ncauj tsev menyuam hauv cheeb tsam, vim tias txhua qhov kev txav tsis zoo tuaj yeem ua rau cov hlab ntsha lossis cov hlab ntsha, nrog rau subluxation ntawm vertebrae. Tsis tas li ntawd, kev tawm dag zog rau caj dab nrog osteochondrosis yog contraindicated nyob rau hauv:
- kab mob sib kis thiab mob;
- nce lub cev kub;
- mob plawv tsis ua hauj lwm;
- mob ntevkab mob.
Tseem muaj qee yam contraindications hauv kev ua qee yam txav. Nrog osteochondrosis nyob rau hauv cov theem siab, nrog rau lub xub ntiag ntawm hernia, nws yog tsis yooj yim sua los ua twisting, tig taub hau, thiab nws yog txwv tsis pub dhia. Nws yog ib qho tseem ceeb kom tsis txhob txav tam sim ntawd, tilting lub taub hau rov qab. Tsis tas li ntawd, nrog osteochondrosis, nws tsis pom zoo kom siv cov simulators thiab cov cuab yeej siv rau kev ncab lub ncauj tsev menyuam qaum yam tsis muaj kws kho mob cov tshuaj.
Txoj kev kawm sib txawv
Ua kev tawm dag zog rau caj dab thiab nraub qaum nrog osteochondrosis yog qhov tsim nyog rau txhua tus neeg uas tau kuaj pom qhov no. Lawv kuj xav tau los ntawm cov neeg uas muaj kev pheej hmoo. Cov no yog cov neeg ua haujlwm paub, programmers, cov tub ntxhais kawm. Kev ua haujlwm tsis tu ncua ntawm kev ua haujlwm tshwj xeeb yuav pab tiv thaiv kev txhim kho osteochondrosis, txhim kho cerebral ncig, thiab txo qhov mob taub hau. Kev ua kom cov leeg nqaij ntawm caj dab yuav pab kom tsis txhob spasms thaum nyob hauv ib txoj hauj lwm ntev los yog thaum lub sij hawm ua kom lub cev muaj zog.
Yuav ua li no tam sim no muaj ntau txoj kev cob qhia. Muaj cov kev tawm dag zog tshwj xeeb los txhawb lub caj dab nrog osteochondrosis, txhawm rau tiv thaiv cov kab mob no. Ib qho kev sib zog yog pom zoo siv rau hauv herniated intervertebral discs los yog nyob rau hauv lub xub ntiag ntawm osteophytes. Tsis tas li ntawd, muaj ntau yam tswv yim tsim los ntawm cov kws kho mob orthopedic paub zoo:
- Dr. S. Bubnovsky tsim ib txoj hauv kev kho tib neeg los ntawm osteochondrosis yam tsis muaj tshuaj thiab kev ua haujlwm, kev tawm dag zog hauv nws yog raws li kev siv cov simulators tshwj xeeb;
- Tshwj xeeb rau lub caj dab, cov txheej txheem ntawm Dr. A. Shishonin tau tsim, cov kev tawm dag zog no pab kom tsis txhob muajteeb meem thiab nce nqaij elasticity;
- complex, tsim los ntawm Dr. Norbekov, yog tus cwj pwm los ntawm kev sib koom ua ke rau kev ua haujlwm ntawm cov leeg tsis yog ntawm caj dab, tab sis ntawm lub xub pwg nyom thiab nraub qaum;
- P. Evdokimenko cov kev tawm dag zog muaj txawm tias muaj rau cov neeg mob pw hauv txaj, tab sis tseem siv tau rau osteochondrosis.
Isometric exercises
Qhov kev ua haujlwm no tuaj yeem ua tau los ntawm txhua tus neeg rau kev tiv thaiv osteochondrosis thiab mob caj dab. Nws tuaj yeem suav nrog hauv kev tawm dag zog txhua hnub thaum sawv ntxov, hauv kev sov so rau cov neeg ncaws pob, lossis ua haujlwm thaum nruab hnub, yog tias tsim nyog, zaum ntawm lub rooj ntev. Cov kev tawm dag zog isometric suav nrog kev thauj khoom zoo li qub ntawm cov leeg. Nws nce lawv cov suab nrov, nce elasticity, tiv thaiv cov leeg nqaij. Cov kev tawm dag zog no suav nrog:
- Muab koj xib teg rau ntawm koj lub tuam tsev thiab sim tig koj lub taub hau mus rau ib sab, kov yeej kev tawm tsam;
- qaij koj lub taub hau rau ntawm koj lub xub pwg, muab txhais tes rau ntawm koj lub tuam tsev thiab tso siab rau nws, tsis txhob cia koj tsa koj lub taub hau;
- Muab koj ob txhais tes tso rau ntawm koj lub hauv pliaj thiab tso siab rau koj lub taub hau, thaum strain koj caj dab cov leeg, tsis cia koj lub taub hau tig rov qab;
- yuav koj txhais tes rau hauv lub xauv rau tom qab ntawm koj lub taub hau thiab tso siab rau koj lub taub hau, sim tig rov qab;
- Muab ob txhais tes clenched rau hauv lub nrig hauv qab lub puab tsaig, qaij koj lub taub hau, tiv nrog koj lub nrig;
- qaij koj lub taub hau rov qab mus rau ob sab yam tsis muaj kev thauj khoom ntxiv.
Qhov kev sib tw tshaj plaws
Tseem muaj cov kev tawm dag zog uas feem ntau tau sau tseg rau osteochondrosis ntawm ncauj tsev menyuam. Nws yog qhov zoo tshaj los ua lawv thaum zaum ntawm cov quav. Txhua qhov kev tawm dag zog yog yooj yim, koj tuaj yeem ua lawv thaum twg los xij.
- Nws yog qhov zoo dua los pib qhov nyuaj nrog kev sov so ntawm cov leeg ntawm lub xub pwg nyom. Txhawm rau ua qhov no, ncab koj txhais tes rau pem hauv ntej, tig koj txhais tes, clench thiab tuav koj lub nrig. Tom qab ntawd tsa koj lub xub pwg nyom rau koj pob ntseg ua ke lossis hloov pauv, ua kev sib hloov nrog koj lub xub pwg nyom.
- Kaw koj ob txhais tes hauv qab koj lub taub hau. Tshaj koj lub luj tshib rau ob sab.
- Qaij koj lub taub hau mus rau sab, kov koj lub xub pwg nrog koj pob ntseg. Tuav txoj hauj lwm no ib pliag, hnov cov leeg ncab.
- Ua qeeb taub hau tig mus rau sab nrog qhov siab tshaj plaws.
- Txo koj lub taub hau, kov koj lub puab tsaig rau hauv siab. Tig koj lub taub hau mus rau ib sab thiab ib sab.
- Kaw koj txhais tes hauv qab koj nraub qaum. Tig koj lub xub pwg nyom, nqa koj lub xub pwg nyom ua ke.
- tsa koj txhais tes tsa, sim ncav koj sab pob ntseg. Ua tib yam nrog lwm tus tes.
Kev tawm dag zog rau caj dab Dr. Bubnovsky
Cervical osteochondrosis yog ib yam kab mob sib haum. Tsis tas li ntawd, cov neeg mob tsis tshua mus rau tus kws kho mob thaum pib, thaum nws tseem tuaj yeem nres qhov kev loj hlob ntawm pathology nkaus xwb nrog kev pab ntawm cov pa gymnastics. Tab sis muaj cov txheej txheem tshiab uas pab kho osteochondrosis yam tsis muaj tshuaj thiab phais. Cov no yog ib ce rau lub caj dab Dr. Bubnovsky. Osteochondrosis qiv nws tus kheej rau cov txheej txheem no ntawm txhua theem. Nws peculiarity yog siv tshwj xeeb tsim simulators,stretch marks, kab rov tav bar, uas tso cai rau koj ntxiv dag zog rau cov leeg tsis muaj zog ntxiv rau lawv.
Dr. Shishonin txoj kev
Nrov heev yog gymnastics ntawm tus kws kho mob los ntawm qhov chaw ntawm Bubnovsky - A. Shishonin. Muaj ib txheej ntawm 7 ce. Koj yuav tsum ua lawv ua ntej raws li kev taw qhia ntawm tus kws tshaj lij, thiab tom qab ntawd, tom qab kawm tag nrho cov kev txav, koj tuaj yeem ua koj tus kheej hauv tsev. Shishonin's gymnastics suav nrog cov kev tawm dag zog hauv qab no:
- "Metronome" - lub taub hau qaij rau sab xis thiab sab laug nrog kev txhim kho nyob rau hauv txoj hauj lwm huab rau 5-10 vib nas this.
- "Lub Caij Nplooj Ntoos Hlav" - txo lub puab tsaig rau hauv siab, tom qab ntawd rub mus rau pem hauv ntej thiab nce.
- "Goose" - ncab koj caj dab, ua lem mus rau sab yam tsis tau txo koj lub puab tsaig.
- "Saib saum ntuj" - tig koj lub taub hau mus rau sab kom ntau li ntau tau, nyob twj ywm, ntsia.
- "Frame" - rov ua dua qhov kev tawm dag zog yav dhau los, tab sis tam sim no txhais tes los ntawm sab uas lub taub hau tig rau ntawm lub xub pwg nyom, yog li lub xub pwg nyom txuas nrog rau txoj haujlwm.
- "Fakir" - kuj tig lub taub hau mus rau sab, tab sis ob txhais tes khoov ntawm lub luj tshib tau tsa saum taub hau.
- "Heron" - nqa koj txhais tes rov qab, txuas lub xub pwg hniav, tib lub sijhawm rub koj lub puab tsaig.
Ntawm ntawm gymnastics hauv ntau yam pathologies
Cov kev tawm dag zog feem ntau tuaj yeem ua tau tsuas yog rau kev tiv thaiv osteochondrosis, nrog rau thawj theem ntawm pathology tom qab sab laj nrog kws kho mob. Hauv cov xwm txheej hnyav dua,xav tau tsuas yog raws li kev taw qhia ntawm tus kws tshaj lij. Koj yuav tsum tau ceev faj tshwj xeeb nrog lub taub hau txav nyob rau hauv lub xub ntiag ntawm osteophytes ntawm vertebrae. Tom qab tag nrho, lawv tuaj yeem ua rau muaj kev cuam tshuam ntawm cov hlab ntsha lossis cov hlab ntsha. Tib yam muaj tseeb rau intervertebral hernia. Hauv cov xwm txheej no, yuav tsum tsis txhob txav mus los sai sai, kev tawm dag zog yuav tsum tau ua qeeb qeeb, nrog me me amplitude. Lub hom phiaj ntawm kev cob qhia rau cov kab mob no yog txhawm rau ua kom cov leeg nqaij thiab nce kev txav ntawm tus txha nraub qaum.
Tsuas yog kev ua tau zoo ntawm cov kev tawm dag zog tshwj xeeb uas kws kho mob tau sau tseg yuav pab kom tsis txhob muaj teeb meem thiab nres cov txheej txheem degenerative hauv osteochondrosis. Tab sis tib lub sijhawm, gymnastics yuav tsum yog ib feem ntawm kev kho mob.
