Iimpawu zoxinzelelo

Umxholo

• Intlungu yomhlathi
• Umqolo obuhlungu
• Iintlungu zeNtamo kunye namagxa
• Uxinzelelo Lwentloko
• Uphengululo lwe

Uxinzelelo lwengqondo luhlala lunecandelo lomzimba. Ngapha koko, yile nto impendulo yoxinzelelo yile: ukubonwa komzimba ngokubonakalayo ukuba ulwe okanye ubaleke kwingozi ebonakalayo. Okungaqondwa kakuhle kukuba kwanoxinzelelo olungapheliyo, olungathandekiyo, uhlobo oluhlala luhlala lucinga ukuba luqhelekile, lunokubangela iintlungu kunye neentlungu onokuthi ungazibaleli kwiimvakalelo. Ngoqikelelo oluthile, isiqingatha sezigulana oogqirha sibabona kwiintlungu zomzimba eziqhelekileyo, ezinjengentlungu yomhlathi, ngenene zibonisa uxinzelelo lwengqondo ngeentlungu zomzimba.

Umthombo weentlungu ezinxulumene noxinzelelo zilele kwingqondo, ethi, xa uziva phantsi kompu, ibangela ukukhululwa kwe-cortisol, i-adrenaline kunye nezinye iihomoni ezilungiselela umzimba ukuba usebenze, umzekelo, ukunyuka kwentliziyo, uxinzelelo lwegazi kunye nokuphefumula. . Ngokungaqapheleki, la mahomoni enza ukuba izihlunu zixineke, ezinokubangela iintlungu kwaye zicaphukise imithambo-luvo.

Nasi isikhokelo kwiindawo apho uxinzelelo lubetha khona rhoqo, kunye namanyathelo alula onokuwathatha ukunciphisa iintlungu kunye neempawu zoxinzelelo.

Intlungu yomhlathi

Iintlungu kwicala lobuso ezinokuphuma entloko okanye entanyeni zingabonakalisa isifo semihlathi eyaziwa ngokuba yi-temporomandibular joint disorder (TMJ). Kodwa kwiimeko ezininzi, ingxaki ayilulo ilungu elidibanisa umhlathi kukhakhayi, kodwa ukuxinezeleka kwemisipha okubangelwa kukubamba amazinyo ngelixa uphantsi koxinzelelo. Ngaphambi kokuba ucwangcise loo msebenzi, yehlisa uxinzelelo kwimisipha eqhuba umhlathi:

• Vula umhlathi wakho ubanzi kangangoko unako, bamba imizuzwana embalwa, emva koko ngokuthe ngcembe mayiphumle. Usenokuziva ubuhlungu ngakumbi ekuqaleni, kodwa lowo ngumsebenzi wokuqina kwemisipha; ukungonwabi kufuneka kuchithakale njengoko usebenza izihlunu.
• Zama ukuziqhelisa ukubamba umhlathi wakho uvule kancinci ukuze amazinyo akho angasentla nangezantsi angachukumisi. Ukuphumlisa ulwimi lwakho kuphahla lomlomo wakho ngelixa usenza oku kunokunceda ukugcina amazinyo ahlukene ukuze ungabinakuwabamba okanye uwagaye.
• Uxinzelelo lunokubangela ukuba ubambe okanye utshixize amazinyo ebusuku. Thetha nogqirha wakho; Unokucebisa ukuba kugcinwe umlomo kuwo omabini ukunciphisa umonakalo kumazinyo akho kunye noxinzelelo lomqamelo emhlathini, olunokunceda ukunciphisa iintlungu zomhlathi.

Umqolo obuhlungu

Iintlungu ezisezantsi ezinokubangelwa zizinto ezininzi ezahlukeneyo, ezinje ngokuma kakubi okanye uxinzelelo kumqolo ukusuka kwiiyure ezininzi uhleli. Kodwa uphononongo lwakudala lwaseSweden lweentlungu ezisezantsi emsebenzini ngaphezu kweminyaka elishumi edlulileyo lubonise ukuba abafazi abaxela iimpawu zoxinzelelo ezifana nokunganeliseki, ukuxhalaba kunye nokudinwa kwakunokwenzeka ukuba bafumane iintlungu ezisezantsi kunabo babenoxinzelelo lomzimba njengokwenza okuninzi. yokunyusa.

Kutshanje, abaphandi beYunivesithi yaseOhio State bafumanise ukuba xa amavolontiya eziva ecinezelekile (kusuka kumphathi welebhu ekhaliphileyo ebagxeka njengoko bezama ukuphakamisa into), basebenzise izihlunu zabo zomva ngeendlela ezenza ukuba babe sesichengeni sokwenzakala. Ukufumana isiqabu seentlungu, zama ezi ngcebiso:

• Yima ngezithende namagxa akho ubambe udonga. Thambisa isinqe sakho ukuze incinci yomqolo wakho icinezele eludongeni, ukhulule izihlunu ezingasemva. Bamba imizuzwana eyi-15-30. Yenza lo msebenzi rhoqo ukunciphisa umngcipheko wokufumana iintlungu emva okanye ukukhulula intlungu ekhoyo.
• Yomeleza izihlunu zakho zesisu, ezixhasa umqolo, ngokwenza crunches kathathu ngeveki. Lala ngomqolo kumqolo wokuzilolonga izandla zibekwe ngasemva kweendlebe zakho. Iinyawo kufuneka zibe kunye kwaye zithe tyaba phantsi, ngamadolo aguqe malunga ne-angle ye-45-degree. Gobisa i-torso yakho ephezulu, uzise iimbambo ukuya esinqeni de amagxa egxalaba acoce umhlaba. Yenza iseti enye ye-15-25 crunches; ngokuthe ngcembe ukwakha iiseti ezintathu. Kwakhona, nyusa unyamezelo lwezihlunu ecaleni komqolo, ii-spinal erectors, ngokwenza enye imilenze kunye nengalo inyusa ukusuka kuzo zone izithuba, ubambe isikhundla ngasinye ngamanani asibhozo. Ekuqaleni, yenza iseti enye yokuphindaphinda kwe-10, ukwakha ukuya kwiiseti ezintathu.

Iintlungu zeNtamo kunye namagxa

Intlungu yentamo ingaqala ngemikhwa emibi njengokucinezela ifowuni phakathi kwegxalaba lakho nendlebe, kodwa uxinzelelo kwimisipha yentamo luyenza mandundu ingxaki, ihlala ibangela ukuba iintlungu zikhuphe. Uphononongo lwakutsha nje eFinland lufumanise ukuba ukongeza kwizinto ezibonakalayo ezinje ngokusebenza ngesandla esiphakamileyo ngaphezulu kwegxalaba, uxinzelelo lwengqondo luxhumeke kakhulu kumathuba okufumana iintlungu zentamo.

Kwiimeko ezininzi, ukunciphisa iintlungu zentamo kuya kuzinceda iintlungu zamagxa. Nantsi into onokuyenza:

• Nika imisipha yakho yentamo ujikeleze inyathelo elinye ngexesha. Okokuqala, xa uhleli nkqo esitulweni, yehlisa isilevu sakho esifubeni, uvumele ubunzima bentloko yakho bolule ngobunono izihlunu ezingasemva kwentamo. Bamba ukolula imizuzwana eli-15.
• Emva koko, ngobumnene vumela intloko yakho iwele kwelinye igxalaba. Bamba imizuzwana eli-15 uphinde uphinde kwelinye icala.
• Sebenzisa ukuphumla kwezihlunu eziqhubela phambili, apho ugxila ngengqondo kwiimisipha kwaye uzivumele ukuba ziphumle. Kuya kufuneka uhlule izihlunu kuqala ngokuzibamba ngakumbi: Phumla kwiingqini zakho phezu kwedesika yakho kwaye ucinezele ubuso bakho nxamnye nezandla zakho, emva koko ukhulule, oya kuthi ukhulule izihlunu ezisentanyeni yakho. Ngokwengqondo qaphela imisipha yentamo oyisebenzisayo kwaye, kwisithuba semizuzwana eyi-15, khupha kancinci uxinzelelo lwabo. Qhubeka ugxile kwimisipha yakho yentamo nasemva kokuba uphakamise ubuso bakho ezandleni zakho, ucinga ukuba izihlunu ziphumle kakhulu.

Uxinzelelo Lwentloko

Intloko yentloko, yenye yeempawu zoxinzelelo, ngamanye amaxesha zibizwa ngokuba yi-hatband headaches kuba iintlungu zivela macala onke entloko, nangona zinamandla kakhulu kwiitempile nasemva kolukakayi. Iindawo ezixineneyo ezibangela i-ache, nangona kunjalo, zihlala zigxile ebusweni nasentanyeni, zibhekisa iintlungu ngemicu yemisipha kunye nemithambo-luvo.

Olunye uphando lubonisa ukuba abantu abaneentloko zentloko banomdla wokubona (okanye bakhumbule) imicimbi yemihla ngemihla njengoxinzelelo, nangona izifundo ziphikisana. Inkxalabo enkulu kukuba abo baneentloko ezihlala zikhona basemngciphekweni omkhulu wokudakumba noxinzelelo. Ukuba uneentloko ezingaphezulu kwentloko ngenyanga, qhagamshelana nogqirha wakho ukuze ubone ukuba yintoni enye enokwenzeka.

Kwiimeko ezininzi, nangona kunjalo, intloko ebuhlungu ihlala ixesha elifutshane kwaye ayiqhelekanga. Ukujongana neyakho:

• Yiya lula ekuthomalaliseni iintlungu zekhawuntareni: Ezinye iimveliso ziqulathe icaffeine, ethi, ukuba ithathwa rhoqo, ibangele ukurhoxiswa kwe-caffeine, "iintloko" ezibuhlungu ezenza ingxaki ibe mandundu. Kwakhona cinga ukunciphisa ikofu, kodwa ungahambi kwi-turkey ebandayo. Zama ukusela ikomityi enye ngosuku, yonke imihla ukunqanda ukurhoxa kwi-caffeine.
• Sebenzisa iindlela zokuzihlaziya ezijongana nezihlunu ebusweni nasentanyeni ezihlala zibhekisa entlokweni. Qala ngokucinezela ngobunono iminwe yakho kumacala omabini obuso bakho ujikeleze ihenjisi kumhlathi wakho, uhlikihla indawo ngokujikeleza okujikelezayo, emva koko uxovule ulusu ngeminwe yakho. Okulandelayo, hambisa izandla kwindawo nje emva komhlathi nangaphantsi kweendlebe, uphulula ngobunono njengoko utyibilikisa izandla ngokuthe ngcembe entanyeni yakho ukuya kumazantsi amagxa.

Uphengululo lwe