Ukuzivocavoca ukunyanga iPectus Excavatum kunye nokuPhucula amandla

Umxholo

• Ukuphusha usenyuka
• Impukane yesifuba
• Umqolo we-Dumbbell
• I-Dumbbell yangasemva ye-delt ibhabha
• Superman
• Ihleli ijiwe
• Indawo yokuguqa
• Indawo yeCamel
• Ukuthatha

I-Pectus excavatum, ngamanye amaxesha ibizwa ngokuba sisifuba sefaneli, luphuhliso olungaqhelekanga lwentambo apho isifuba sikhula ngaphakathi. Izizathu zepectus excavatum azicacanga ngokupheleleyo. Akuthinteki kodwa inokunyangwa. Enye yeendlela zokuyinyanga kukuzilolonga.

Nangona kunjalo, umthambo awunakuvakala ngokulula kuba ipectus excavatum inokubangela:

• ingxaki yokuphefumla
• iintlungu zesifuba
• ukunciphisa ukunyamezela

Ngokuka-Anton H. Schwabegger, umbhali we "Congenital Thoracic Wall Deformities: Diagnosis, Therapy and Current Development," ukuzilolonga kwe-pectus kubandakanya ukuphefumla okunzulu kunye nokwenza imithambo yokuphefumla, kunye nokuqeqesha amandla emqolo nasesifubeni.

Ukuba wenza le mithambo ngokuthe chu kwaye ujonge ekuphefumleni ngokunzulu kangangoko, uya kufumana okungakumbi kuzo. Ifom yakho iya kuba ngcono, uya kuhambisa ioksijini efunekayo kwimisipha yakho, umzimba wakho uya kukhululeka, kwaye uya kuthintela ukubamba umphefumlo wakho, ekulula ukwenza ukuba kukho into engonwabisiyo.

Gcina ukhumbula ukuba kuya kufuneka ungenise inqanaba elilula lokuhamba kwaye ukhuphele ngaphandle kwinqanaba lokuzilolonga lomsebenzi ngamnye. Izibonelelo ezithile kunye nemikhombandlela ibandakanyiwe kwisenzo ngasinye esingezantsi.

Iintshukumo ezidweliswe apha ngezantsi ziyomeleza kwaye zisolula imithambo ejolise kwimisipha ye-pectoral kunye ne-serratus, izihlunu zangasemva, kunye nezihlunu eziphambili ukuphucula imeko yonke. Ukomeleza ezi zihlunu kuya kunceda ngefibre flare ebangelwa yi-pectus excavatum kunye neziphumo zayo, zombini ezomzimba kunye nezithambiso.

Ukuphusha usenyuka

Le inokubonakala ngathi isisiseko, kodwa akukho nto inokuphika ukuba i-pushups yenye yeendlela ezilungileyo zokuqinisa izihlunu zepectoral. Oku kunokwenziwa emadolweni okanye kwiinzwane. Ukuba awulungelanga i-pushups epheleleyo, qala ngezandla zakho uphumle kwindawo eqinileyo ephezulu kuneenyawo zakho-njengetafile yekofu eyomeleleyo okanye umphetho wesingqengqelo, imithwalo isuswe, icinezelwe eludongeni- kwaye uqale iinzwane.

Ukuba nezandla zakho ziphezulu kuneenyawo zakho kunye nomzimba wakho kwi-engile kunokuba yindlela elungileyo yokuqala irejimeni yepushup. Njengoko usomelela, ungaqala ukuthoba i-engile yomzimba wakho. Oku kuya kukunceda utshintshele kwi-pushups epheleleyo ngokulula kunokuhamba ukusuka emadolweni ukuya ezinzwaneni. Iplanga elipheleleyo libandakanya izihlunu ngokwahlukileyo, nkqu nakwikona.

Xa usenza i-pushups, jolisa kwiiseti ezimbini ze-10 reps ngosuku.

1. Qala kwisikhundla seplanga ngezandla zakho phantsi kwamagxa akho kunye nomxholo wakho.
2. Njengoko uhla, phefumla.
3. Njengoko udibanisa izihlunu zakho ukuze uzityhale, phefumla. Gcina iingqiniba zakho zigona kufutshane nomzimba wakho. Gcina ujoliso ekuphefumleni ngokucothayo njengoko usenza ezi zinto, kunye nasekubandakanyeni iipektheriya ngelixa ugcina eyona nto ingqongqo.

Sukuvele uyikhuphe ukuze uyenze- oku kunokubeka esichengeni ifom yakho kwaye wenze okubi kunokulungileyo. Ukuba intshukumo inzima ngenene, qhekeza iiseti zibe zintathu okanye zibe ntlanu ukuqala, okanye ufumane indawo ephezulu ukuqala emva kweveki yomthambo. Ukuba kukho imfuneko, unokuma kwaye wenze i-pushups ukutyhalela eludongeni.

Impukane yesifuba

Kulo msebenzi, uya kudinga ibhentshi okanye ibhola yomthambo kunye nezinye iidumbbell. Ukuba awunabunzima, ungasoloko usebenzisa imo yokulinda yakudala: isuphu inakho kwisandla ngasinye. Gcina nje ukhumbula ukuba ii-dumbbells kulula ukuzibamba kwaye ungafumana okuninzi ngokuzisebenzisa, njengoko ubunzima beepawundi ezi-5 bunzima kunezinto zakho ezinzima kakhulu enkonkxiweyo.

1. Thetha ngomva wakho wangasentla nophakathi kwibhentshi okanye ibhola, kunye nemilenze yakho kwi-90-degree angle. Bamba ubunzima kwisandla ngasinye kwaye wolule iingalo zakho esibhakabhakeni, iingqiniba zigobe kancinane.
2. Njengoko uphefumlela ngaphakathi, yehlisa iingalo zakho zibanzi, kude kube iingqiniba zakho ziphakame emagxeni.
3. Njengoko uphuma, phakamisa izandla zakho de zidibane ngaphezulu kwesifuba sakho kwakhona.
4. Yenza iiseti ezi-2 ezili-10.

Ukuba uziva ulula ngokulula, yonyukela kwiiseti ezi-2 ezili-15 okanye wandise ubunzima obusebenzisayo.

Umqolo we-Dumbbell

Ukomeleza izihlunu zakho zangasemva yinto ebalulekileyo kunyango lwepectus excavatum. Umqolo we-dumbbell ujolise kwimisipha yakho yangasemva. Indlela echazwe ngezantsi nayo yomeleza isiseko sakho, elinye icandelo elibalulekileyo lokunyanga le meko. Uya kudinga ezinye iidumbbell ukugqibezela oku kushukuma - phambuka kwicala elikhanyayo ukuba awuzange wenze umqolo ngaphambili.

1. Bamba i-dumbbell enye kwisandla ngasinye kunye neengalo zakho ezandisiweyo. Hinga ezinqeni de umzimba wakho ongaphezulu ufike kwiqondo leedigri ezingama-45.
2. Ukugcina intamo yakho ngokuhambelana nomqolo wakho kwaye ujonge ngqo ezantsi, tsala iingqiniba zakho ngasemva kwaye ucofe phakathi kwamagxa.
3. Yandisa iingalo zakho emva kwindawo yokuqala. Gcwalisa iiseti ezimbini ze-10.

I-Dumbbell yangasemva ye-delt ibhabha

Elinye inyathelo lokomeleza umqolo wakho, i-dumbbell yangemva ye-delt fly nayo ijolise kwi-lats, kunye ne-rhomboids kunye nemigibe. Khetha izibini ezikhanyayo zokugqibezela le ntshukumo kwaye uqinisekise ukuba ucofa amagxa egxalathelana phezulu ukuze ufumane okuninzi kuwo.

1. Bamba i-dumbbell enye kwisandla ngasinye kunye neengalo zakho ezandisiweyo. Hinga ezinqeni de umzimba wakho ongaphezulu ufike kwi-angle ye-45-degree kwaye uzise ii-dumbbells kunye.
2. Ukugcina umqolo wakho nentamo ungathathi hlangothi, phefumla ngaphakathi kwaye utyhalele i-dumbbells ngaphandle kwaye uye ecaleni kude kube iingalo zakho zifana nomgangatho.
3. Khupha kwaye ubuyele ekuqaleni ngokuhamba kancinci nangokulawulwa. Gcwalisa iiseti ezimbini ze-10.

Superman

Ukuma okungalunganga kunokuba negalelo kubukhali nasekubonakaleni kwepectus excavatum. Ukomeleza izihlunu zakho zangasemva kunokunceda. Ngenxa yokuba sihlala sisebenza kumzimba wethu wangaphambili-ngakumbi xa someleza isifuba sethu ukunceda i-pectus excavatum- lo msebenzi uya kunceda ulungelelanise umzimba wakho ngokuqinisa ikhonkco lakho elingasemva- ezo zihlunu zingasemva komzimba.

1. Lala ngesisu emethini iingalo zakho zandisiwe phambi kwakho nebunzi liphumle emhlabeni.
2. Njengoko uphefumlela phezulu, phakamisa intloko, imilenze neengalo.
3. Bamba inani le-5 kwaye ukhulule ngobumnene ubuyele emhlabeni.
4. Gcwalisa iiseti ezimbini ze-10.

Ihleli ijiwe

Eyona nto intle malunga nalo msebenzi kukuba inokwenziwa emsebenzini-kwisitulo esiqhelekileyo ngaphandle kobunzima. Okanye kunokwenziwa nzima ngakumbi ngokuhlala kwibhola yokuzilolonga kunye nokusebenzisa ubunzima. Uyakuziva oku kumqolo wakho wangasentla nakwi-oblique. Iyakusebenza kwakhona kwisiseko sakho kunye neepcs zakho, ngakumbi ukuba usebenzisa ubunzima.

1. Hlala nkqo kwaye ubandakanye ingqokelela yakho. Yandisa iingalo zakho phambi kwakho. Ukuba usebenzisa ubunzima, bamba ngezandla zozibini, nokuba usonge isandla esinye phezu kwesinye okanye usibeke kubunzima.
2. Tsala kwaye njengoko uphuma, jika ngasekunene.
3. Bala kancinane ukuya ku-5, uze uhambe nokuphefumla kwakho. Uya kujika xa ukhupha umoya kwaye uhlale umde kakhulu okanye ungabambeki xa uphefumla.

Indawo yokuguqa

Ukolula ikwayinto ebalulekileyo kunyango lwepectus excavatum. Izivuli zesifuba seYoga ziya kunceda ukwandisa isifuba ngelixa zikhuthaza nokuphefumla okunzulu. Zama ukuPhutha ukuqala ukuqala.

1. Lala ngesisu emethini neengalo zakho emacaleni, iintende zijongise phezulu.
2. Gobisa amadolo akho kwaye uzise iinyawo zakho ngasemva kwakho, ubambe amaqatha akho ngezandla zakho.
3. Faka kwaye uphakamise amathanga akho emgangathweni, ucofe amagxalaba wakho ngasemva ukuze uvule isifuba sakho. Amehlo akho kufuneka abheke phambili.
4. Gcina indawo yokuhlala ubuncinci imizuzwana eyi-15, uqinisekisa ukuba uyaqhubeka nokuphefumla. Gcwalisa ii-2 ngeenxa zonke.

Indawo yeCamel

Enye indawo yokuvula isifuba seyoga, iCamel ikunika ukolula umzimba wonke. Oku kuya kuba nzima kubaqalayo - ukuba awukwazi ukufezekisa i-pose epheleleyo, buya ubuye izandla zakho ngasemva kwe-pelvis yakho, uziva wolule apho.

1. Guqa ngamadolo phantsi ngemikhono yakho kunye neentloko zeenyawo zakho ezicinezelwe emhlabeni. Beka izandla zakho ngasemva kwesinqe sakho.
2. Ukugcina amathanga akho ejikeleze umhlaba kwaye utyhale ngomsila wethambo lakho, jika umva, ujonge ukuwisa izandla kwizithende zakho. Yehla intloko yakho ngasemva.
3. Gcina indawo yokuhlala ubuncinci imizuzwana eli-15. Gcwalisa ii-2 ngeenxa zonke.

Ukuthatha

Ukuzivocavoca yinto ebalulekileyo ekuphatheni i-pectus excavatum. Ngokuqinisa isifuba sakho, umva, kunye nezihlunu ezingundoqo kwaye wolule isifuba sakho, unokulwa nemeko yempembelelo. Nenjongo yokugqiba le mithambo kaninzi ngeveki ukuze wandise iziphumo.