Umbhali: William Ramirez
Umhla Wokudalwa: 23 Eyomsintsi 2021
Hlaziya Umhla: 11 Ucanzibe 2024
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Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)
Ividiyo: Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)

Intambo yomqolo inemithambo-luvo ethwala imiyalezo phakathi kwengqondo yakho nomzimba uphela. Intambo idlula entanyeni nasemqolo. Ukulimala kwentambo yomqolo kubaluleke kakhulu kuba kunokubangela ukulahleka kwentshukumo (ukukhubazeka) kunye nemvakalelo engezantsi kwendawo yokwenzakala.

Ukulimala kwethambo lomqolo kunokubangelwa ziziganeko ezinje:

  • Imbumbulu okanye inxeba lokuhlaba
  • Ukophuka komqolo
  • Ukulimala kabuhlungu ebusweni, entanyeni, entloko, esifubeni, okanye ngasemva (umzekelo, ingozi yemoto)
  • Ingozi yokuntywila
  • Umothuko wombane
  • Ukujijeka okukhulu kumbindi womzimba
  • Ukulimala kwezemidlalo
  • Ukuwa

Iimpawu zokulimala kwethambo lomqolo zinokubandakanya nayiphi na kwezi zinto zilandelayo:

  • Intloko ekwimeko engaqhelekanga
  • Ubudenge okanye ukurhawuzelela okusasaza ingalo okanye umlenze
  • Ubuthathaka
  • Kunzima ukuhamba
  • Ukukhubazeka (ukulahleka kokuhamba) kweengalo okanye imilenze
  • Ukuphulukana nesinyi okanye ukulawula amathumbu
  • Umothuko (ulusu, ulusu olunombala omnyama, imilebe eluhlaza okwesibhakabhaka kunye neenzipho, usebenza ngokungacacanga okanye ungazi nto)
  • Ukungabikho kokulumkisa (ukungazi)
  • Intamo elukhuni, intloko ebuhlungu, okanye iintlungu zentamo

Ungaze uhambise nabani na ocinga ukuba unokwenzakala emqolo, ngaphandle kokuba oko kunyanzelekile. Umzekelo, ukuba ufuna ukukhupha umntu emotweni evuthayo, okanye umncede aphefumle.


Gcina umntu ethe cwaka ngokupheleleyo kwaye ekhuselekile de kufike uncedo lwezonyango.

  • Fowunela inombolo yongxamiseko yendawo, enje ngo-911.
  • Bamba intloko nentamo yomntu kwindawo awayefunyanwa kuyo. Ungazami ukulungisa intamo. MUSA ukuvumela intamo ukuba igobe okanye ijike.
  • MUSA ukumvumela umntu ukuba aphakame ahambe.

Ukuba umntu akalumkanga okanye akaphenduli kuwe:

  • Jonga ukuphefumla nokujikeleza komntu.
  • Ukuba kuyimfuneko, yenza iCPR. MUSA ukuhlangula ukuphefumla okanye ukutshintsha indawo entanyeni, yenza ukucofa kwesifuba kuphela.

MUSA ukumqengqa umntu ngaphandle kokuba umntu uyagabha okanye uminxa igazi, okanye kufuneka ukhangele ukuba uphefumla kakuhle na.

Ukuba ufuna ukumqengqela umntu ngaphezulu:

  • Yiba nomntu okuncedayo.
  • Omnye umntu kufuneka abekwe entlokweni yomntu, omnye kwicala lomntu.
  • Gcina intloko yomntu, intamo, kunye nomva emgceni ngelixa uziqengqa kwicala elinye.
  • MUSA ukugoba, ukujija, okanye ukuphakamisa intloko okanye umzimba womntu.
  • SUKUZAMA ukumsusa umntu phambi kokuba afike uncedo lwezonyango ngaphandle kokuba kunyanzelekile.
  • SUKUSUSA umnqwazi webhola ekhatywayo okanye iiphedi ukuba kurhanelwa ukwenzakala komqolo.

Fowunela inombolo yongxamiseko yendawo yakho (enje nge-911) ukuba ucinga ukuba umntu othile wenzakele umgogodla. Musa ukumhambisa umntu ngaphandle kokuba kukho ingozi engxamisekileyo.


Oku kulandelayo kunganciphisa umngcipheko wokulimala komqolo:

  • Bhinqani amabhanti.
  • Sukusela uqhube.
  • Musa ukuntywila kumadanyana, amachibi, imilambo, kunye neminye imizimba yamanzi, ngakumbi ukuba awunakucacisa ubunzulu bamanzi okanye ukuba amanzi awacacanga.
  • Musa ukuwisa okanye ungene emntwini ngentloko.

Ukulimala komqolo; I-SCI

  • Umqolo womqolo
  • I-Vertebra, isibeleko (intamo)
  • I-Vertebra, i-lumbar (umva osezantsi)
  • I-Vertebra, i-thoracic (phakathi ngasemva)
  • Ikholamu ye-Vertebral
  • Inkqubo ye-nervous central
  • Ukulimala kwentambo yomqolo
  • Umzimba womzimba
  • Uluhlu lwabantu ababini - uthotho

Umnqamlezo obomvu waseMelika. Uncedo lokuqala / i-CPR / AED's Incwadana yabathathi-nxaxheba. IDallas, TX: Umnqamlezo obomvu waseMelika; Ngo-2016.


I-Kaji AH, iHockberger RS. Ukulimala komqolo. Ku: Iindonga RM, iHockberger RS, iGausche-Hill M, ii-eds. Unyango lukaRosen oluNgxamisekileyo: iikhonsepthi kunye nokuziqhelanisa neklinikhi. Umhla we-9. IPhiladelphia, PA: Elsevier; I-2018: isahluko 36.

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