1. Ndiani anofarira kusimudza nemakumbo
Chinhu chikuru chekusimudza gumbo ndechekuti muviri wepamusoro wakazembera pachituru.Iyo immobilization yemuviri inoderedza kutora chikamu kweyepakati tsandanyama boka, inowedzera yekuzviparadzanisa nevamwe pane quadriceps, uye inobvumira kudzora kuri nani kweyekusimudza renji.
Kune akati wandei marudzi evarapi vanosarudza kushandisa kusimudza gumbo:
Kune vanhu vakura, wedzera denderedzwa remakumbo uye ratidza mitsetse yechidya.
Vanhu vasingakwanisi kusquat pasi kana kusagadzikana.
Vanotanga, simba repakati harina kusimba, uye squat haina kugadzikana zvakakwana.
2. Zvikonzero zvekurwadziwa kwemusana
Kuti uwedzere maitiro ekudzidziswa, vanhu vepamberi vanowanzo shandisa zvinorema uye kuwedzera huwandu hwekufamba.Paunenge uchitsikirira makumbo, kutwasanudza ibvi ibasa rine njodzi, saka kazhinji wedzera kudzoka kwebvi kana uchidzika.
Vanotanga vasina kunaka pakuputika vanogona kunge vasina kugadzikana zvakakwana pavanenge vachishandisa simba nekuda kwesimba ravo risina simba.
Nokudaro, panguva yekusimudza gumbo, mahudyu uye chiuno zvinogona kumiswa kubva pachitsiko, uye pelvis yakarerekera kumashure.Uku kurerekera kumashure kunotwasanudza kona ye lumbar spine (kazhinji kacho ishe ishe), kuisa njodzi yakavanzika yekurwadziwa kwemusana.
Chikonzero 1: Kana iyo pelvis yakarerekera kumashure, iyo intervertebral disc pa lumbar spine inomanikidzwa ne vertebral body uye bulge kumashure, izvo zvinogona kumanikidza tsinga dzakapoteredza.
Chikonzero chechipiri: Apo lumbar spine pachayo inenge yatove pakona isina kuchengeteka, uremu hwechiridzwa hunowedzera kuwedzera mutoro pachiuno chechiuno.
3. Nzira yekudzivisa
Kuti uderedze njodzi dzinogona kuitika dzekutsikirira kwemakumbo, heino 4 matipi.
Zano 1 Iva nechokwadi chekuti chiuno chako uye chiuno chako zvakanamira pachituru kudzivirira kurerekera kumashure kwepelvic.
Zano 2 Deredza kudzika zvishoma, kuve nechokwadi kuti uremu huri pamakumbo uye kuderedza kubatanidzwazve pelvis uye lumbar musana.
Zano 3: Paunonzwa kuti mutsara we quadriceps hauna kukwana, kuderedza nzvimbo yetsoka zvishoma, izvo zvinogona kuwedzera huwandu hwekufamba kwemabvi akabatanidzwa uye kuderedza basa rekubatana kwehudyu, nokudaro kuwedzera kukurudzirwa kwe quadriceps femoris.
Zano 4 Paunenge uchishandisa uremu hunorema, shandisa bhandi kuti ubatsire kuwedzera intra-abdominal pressure, iyo inobvumira mhasuru dzepakati kuchengetedza zvirinani lumbar spine.
Nguva yekutumira: Jun-17-2022