Ukuzivocavoca Ukwelapha iPectus Excavatum Nokuthuthukisa Amandla

-Delile

• Ukujima
• Impukane yesifuba
• Umugqa we-Dumbbell
• Ukundiza kwe-delumb yangemuva kwe-Dumbbell
• USuperman
• Ihleli i-twist
• Khothama Pose
• Ikamela Ikamela
• Ukuthatha

I-Pectus excavatum, kwesinye isikhathi ebizwa ngokuthi isifuba se-funnel, ukukhula okungajwayelekile kwezimbambo lapho ithambo lesifuba likhula khona ngaphakathi. Izimbangela zepectus excavatum azicaci ngokuphelele. Akuvinjelwe kodwa kungalashwa. Enye yezindlela zokuyelapha ukuzivocavoca umzimba.

Kodwa-ke, ukuzivocavoca umzimba kungenzeka kungazwakali kahle njengoba i-pectus excavatum ingadala:

• inkinga yokuphefumula
• ubuhlungu besifuba
• kunciphise ukubekezelelana kokuvivinya umzimba

Ngokusho kuka-Anton H. Schwabegger, umbhali we "Congenital Thoracic Wall Deformities: Diagnosis, Therapy and Current Developments," izivivinyo zepectus zifaka izivivinyo zokuphefumula ezijulile nokuphefumula, kanye nokuqeqeshwa kwamandla emisipha yangemuva nasesifubeni.

Uma wenza lezi zivivinyo kancane futhi ugxile ekuphefumuleni ngokujulile ngangokunokwenzeka, uzothola okuningi kuzo. Ifomu lakho lizoba ngcono, uzoletha umoya-mpilo odingeka kakhulu emisipheni yakho, umzimba wakho uzophumula, futhi uzokugwema ukubamba umoya, okulula ukukwenza uma kukhona okungahambi kahle.

Gcina ukhumbula ukuthi kufanele uphefumulele esigabeni esilula sokunyakaza futhi ukhiphele esigabeni sokuzivocavoca komzimba ngamunye. Izinzuzo ezithile nezikhombisi-ndlela zifakiwe ekusebenziseni ngakunye okungezansi.

Ukuhamba okubalwe ngezansi ukuqinisa nokwelula izivivinyo okubhekiswe kwimisipha ye-pectoral kanye ne-serratus, imisipha yangemuva, kanye nemisipha eyinhloko ukuthuthukisa ukuma jikelele. Ukuqinisa le misipha kuzosiza nge-rib flare ebangelwe yi-pectus excavatum kanye nemiphumela yako emibi, yomzimba neyokugcoba.

Ukujima

Lokhu kungabonakala kuyisisekelo, kepha akunakuphikwa ukuthi ama-pushups angenye yezindlela ezingcono zokuqinisa imisipha ye-pectoral. Lokhu kungenziwa emadolweni noma ezinzwaneni. Uma ungakakulungeli ukugcwala okugcwele, qala ngezandla zakho ziphumule endaweni eqinile ephakeme kunezinyawo zakho - njengetafula eliqinile lekhofi noma onqenqemeni lombhede, kususwe amakhushini, acindezelwe odongeni - bese uqala izinzwane.

Ukuba nezandla zakho ziphakeme kunezinyawo zakho nomzimba wakho kwi-engeli kungaba yindlela enhle yokuqala uhlobo lwe-pushup. Njengoba uba namandla, ungaqala ukwehlisa i-engeli yomzimba wakho. Lokhu kuzokusiza ukuthi ushintshele kuma-pushups ngokugcwele kalula kunokuhamba usuka emadolweni uye ezinzwaneni. Ipulangwe eligcwele lihlanganisa imisipha ngokuhlukile, noma nge-engeli.

Lapho wenza ama-pushups, lwela amasethi ama-2 ama-reps ayi-10 ngosuku.

1. Qala ngokuma kwepulangwe ngezandla zakho ngaphansi kwamahlombe akho nengqikithi yakho ibandakanyekile.
2. Njengoba wehlisa, donsa.
3. Njengoba uhlanganisa imisipha yakho ukuze uziphushe, phefumula. Gcina izindololwane zakho zigonene eduze komzimba wakho. Gcina ukugxila kwakho ekuphefumuleni kancane njengoba wenza lokhu, nasekubandakanyeni ama-pectorals ngenkathi ugcina umongo uqinile.

Musa ukuvele nje ukwenze lokhu ukuze ukwenze - lokhu kungabeka ifomu lakho engozini futhi kwenze okubi kunokuhle. Uma ukunyakaza kunzima impela, phula amasethi abe ngamathathu noma amahlanu ukuze uqale, noma uthole iphuzu eliphakeme ozoqala ngalo ngemuva kwesonto lokuzivocavoca. Uma kunesidingo, ungama futhi wenze ama-pushups ucindezela odongeni.

Impukane yesifuba

Kulokhu kuvivinya umzimba, uzodinga ibhentshi noma ibhola lokuzivocavoca kanye namanye ama-dumbbells. Uma ungenazo izinsimbi, ungahlala usebenzisa okubekwe eceleni okudala: ikani lesobho esandleni ngasinye. Vele ugcine engqondweni ukuthi ama-dumbbells kulula ukuwabamba futhi ungathola okuningi ngokuwasebenzisa, njengoba nezisindo zamakhilogremu amahlanu zisinda kakhulu kunezimpahla zakho ezisemathinini ezisinda kakhulu.

1. Lala ngomhlane wakho ongaphezulu nophakathi ebhentshini noma ebholeni, imilenze yakho ikwi-90-degree angle. Bamba isisindo esandleni ngasinye futhi welule izingalo zakho esibhakabhakeni, izindololwane zigobile kancane.
2. Njengoba uhogela, yehlisa izingalo zakho zibanzi, kuze kube yilapho izindololwane zakho ziphakeme ngamahlombe.
3. Njengoba ukhipha umoya, phakamisa izandla zakho zize zihlangane ngaphezu kwesifuba sakho futhi.
4. Yenza amasethi ama-2 kwayi-10.

Uma lokho kuzwakala kulula kakhulu, kufika kumasethi ama-2 kwangu-15 noma wandise isisindo osisebenzisayo.

Umugqa we-Dumbbell

Ukuqinisa imisipha yakho emuva kuyinto ebalulekile yokwelapha i-pectus excavatum. Umugqa we-dumbbell uhlose imisipha yakho ye-lat. Indlela echazwe ngezansi nayo iqinisa ingqikithi yakho, enye into ebalulekile yokwelapha lesi simo. Uzodinga amanye ama-dumbbells ukuze uqedele lokhu kuhamba - weqa ohlangothini olulula uma ungakaze wenze umugqa ngaphambili.

1. Bamba i-dumbbell eyodwa esandleni ngasinye ngezandla zakho zeluliwe. Hinge ezinqulwini kuze kube yilapho umzimba wakho ophezulu ufinyelela engxenyeni engu-45-degree.
2. Ukugcina intamo yakho ihambisana nomgogodla kanye nokubuka kwakho ngqo phansi, donsela izindololwane zakho emuva ngqo bese ucindezela phakathi kwamahlombe akho.
3. Yelula izingalo zakho emuva endaweni yokuqala. Gcwalisa amasethi ama-2 ayi-10.

Ukundiza kwe-delumb yangemuva kwe-Dumbbell

Okunye ukunyakaza kokuqinisa umhlane wakho, impukane engemuva ye-dumbbell delt ibuye igxile kulats, kanye nama-rhomboids nezicupho. Khetha ama-dumbbells amancane ukuze uqedele lokhu kuhamba futhi uqinisekise ukuthi ucindezela amahlombe ehlombe ndawonye phezulu ukuze uthole okuningi kukho.

1. Bamba i-dumbbell eyodwa esandleni ngasinye ngezandla zakho zeluliwe. Hinge ezinqulwini kuze kube yilapho umzimba wakho ophezulu ufinyelela engxenyeni engu-45-degree bese uletha ama-dumbbells ndawonye.
2. Ukugcina umgogodla nentamo yakho kungathathi hlangothi, phefumulela phezulu uphinde uphushe ama-dumbbells ngaphandle futhi uye ohlangothini kuze kube yilapho izingalo zakho zifana phansi.
3. Exhale bese ubuyela ekuqaleni ngokunyakaza okuhamba kancane nokulawulwa. Gcwalisa amasethi ama-2 ayi-10.

USuperman

Ukuma okungalungile kungasiza ebukhulwini nasekubonakaleni kwe-pectus excavatum. Ukuqinisa imisipha yakho yangemuva kungasiza. Ngoba sihlala sisebenza emzimbeni wethu wangaphambili - ikakhulukazi lapho siqinisa isifuba sethu ukusiza nge-pectus excavatum - lo msebenzi uzosiza ukulinganisela umzimba wakho ngokuqinisa iketanga lakho langemuva - leyo misipha engemuva komzimba.

1. Lala ngesisu emethini izingalo zakho zeluliwe phambi kwakho nebunzi lakho lihleli phansi.
2. Njengoba uhogela, phakamisa ikhanda, imilenze nezingalo.
3. Bamba ukubalwa okungu-5 bese ukhulule ngobumnene ubuyele phansi.
4. Gcwalisa amasethi ama-2 ayi-10.

Ihleli i-twist

Okukhulu ngalokhu kuvivinya umzimba ukuthi kungenziwa emsebenzini - esihlalweni esijwayelekile esingenazinsimbi. Noma kungenziwa kube nzima ngokwengeziwe ngokuhlala ebholeni lokuzivocavoca nokusebenzisa izinsimbi. Uzozwa lokhu emhlane wakho ongaphezulu nakuma-oblique. Izosebenza nengqikithi yakho nama-pecs akho, ikakhulukazi uma usebenzisa izinsimbi.

1. Hlala uqonde bese ubamba umnyombo wakho. Yelula izingalo zakho phambi kwakho. Uma usebenzisa isisindo, sibambe ngezandla zombili, ngokugoqa isandla esingu-1 ngaphezulu kwesinye noma usibekelele esisindweni.
2. Faka futhi njengoba uphuma, phendukela ngakwesokudla.
3. Bala kancane uye ku-5, bese uhamba nomoya wakho. Uzojija lapho ukhipha umoya futhi uhlale umude noma ungabambeki lapho uhogela.

Khothama Pose

Ukwelula nakho kuyisici esibalulekile ekwelapheni i-pectus excavatum. Kuvulwa isifuba se-Yoga kuzosiza ukukhulisa isifuba ngenkathi kukhuthaza nokuphefumula okujulile. Zama Bow Pose ukuqala.

1. Lala ngesisu emethini izingalo zakho zisemaceleni akho, izintende zibheke phezulu.
2. Gobisa amadolo akho ulethe izinyawo zakho ngemuva kwakho, ubambe amaqakala akho ngezandla.
3. Faka futhi uphakamise amathanga akho phansi, ucindezele amahlombe wakho emuva ukuvula isifuba sakho. Ukubuka kwakho kufanele kube phambili.
4. Gcina ukuma okungenani imizuzwana engu-15, uqinisekise ukuthi uqhubeka nokuphefumula. Qedela imizuliswano emi-2.

Ikamela Ikamela

Enye i-yoga pose evula isifuba, iCamel ikunikeza ukunweba okujulile kuwo wonke umzimba ophezulu. Lokhu kuzoba nzima kubaqalayo - uma ungeke ukwazi ukufeza ukuma okugcwele, ncika emuva ngezandla zakho ngemuva kwesikhumba sakho, uzwe ukunwebeka lapho.

1. Guqa phansi ngezicathulo zakho kanye nezihloko zezinyawo zakho ucindezelwe emhlabathini. Beka izandla zakho ngemuva kwesikhumba sakho.
2. Ukugcina amathanga akho ebheke phansi futhi ecindezela ithambo lakho lomsila, uncike emuva, uhlose ukulahla izandla zakho ezithendeni zakho. Yehlisa ikhanda lakho emuva.
3. Gcina ukuma okungenani imizuzwana engu-15. Qedela imizuliswano emi-2.

Ukuthatha

Ukuzivocavoca umzimba kuyisici esiyinhloko ekwelapheni i-pectus excavatum. Ngokuqinisa isifuba sakho, emuva, nezicubu zomgogodla nokwelula isifuba sakho, ungalwa nemiphumela yalesi simo. Hlela ukuqeda lezi zivivinyo izikhathi eziningana ngesonto ukukhulisa imiphumela.