Intlungu yezintso ekukhulelweni

Intlungu yezintso ekukhulelweni

Intlungu yezintso yile enye yeempawu uninzi lwabasetyhini olwabelana ngazoKukungonwabi rhoqo ukuya kwisiqingatha sesibini sokukhulelwa. Intlungu ihlala inzima kakhulu ekupheleni kosuku kwaye iza ngesiquphe, ngendlela ehlabayo. Nangona ayinabungozi, iintlungu zezintso zenza ukuba kubenzima ukuphumla kwaye iintlungu azonwabisi.

Utshintsho olwenzeka emzimbeni ngenxa yokukhulelwa ngunobangela weentlungu zezintso, nangona enyanisweni indawo echaphazelekayo ihlala iye kwenye. Intlungu ibonakala kumqolo ongezantsi, i-pelvis okanye indawo ye-lumbar, ke nangona kunjalo ngokuqhelekileyo kubizwa ngokuba yintlungu yezintso, la malungu ahlala engachaphazeleki. Kwimeko apho, uhlobo lokungonwabi luya kuba lukhulu kakhulu kwaye luya kufuna ukunyangwa kwisebe likaxakeka.

Ngaba ukhulelwe kwaye unentlungu yesifo sezintso? Ungaphoswa zezi ngcebiso ziya kukunceda xa kufikwa ekupheliseni ezi ngxaki.

Yintoni Ebangela Ubuhlungu Bezintso Ekukhulelweni?

Njengokuba umntwana ekhula esibelekweni, amanye amalungu omzimba kamama kufuneka ahambe ukuze enzele umntwana usana. Oku kukhokelela ekubeni umama atshintshe indlela ahlala ngayo ukuze akhululeke, okubandakanya ukugoba umqolo ngaphezu kwesiqhelo. Oku kubangela ukuba indawo yangasemva ibe noxinzelelo rhoqo, ekhokelela kwintlungu yezintso.

Es ukusuka kwikota yesibini yokukhulelwa xa beqala ukubonakala Olu hlobo lokucaphuka. Xa isisu siqala ukukhula kunye nokuma kukanina kutshintsha ukuziqhelanisa neemeko ezintsha. Iintlungu zinokucaphukisa, nangona wonke umntu obhinqileyo enentlungu eyahlukileyo. Ke kubafazi abathile iintlungu zinokuba namandla kakhulu, kwaye kwabanye ukungonwabi okuncinci.

Iingcebiso zokunciphisa iintlungu kwizintso xa ukhulelwe

Ukuhlamba ngexesha lokukhulelwa

Ukuphepha oku kucaphukisa kunokuba nzima kakhulu, nangona kunjalo, umthambo kunye nezinye iindlela zonyango ezinokukunceda Ukuthintela iintlungu zezintso ezinxulumene notshintsho ekukhulelweni. Nje ukuba iintlungu zivele, unokunciphisa ukungonwabi ngokulandela ezi ngcebiso:

  • Unako sebenzisa ubushushu kumqolo ongezantsi ukunciphisa ukungonwabi. Nangona kubaluleke kakhulu ukuba akukho meko ubushushu busetyenziswe ngqo kummandla wamathumbu. Ngaphandle kwamacala, ukusukela ubushushu esiswini kunokuba yingozi emntwaneni.
  • Unako kwakhona uthathe ibhafu efudumeleyo. Ukuba uyakwenza oko, qiniseka ukuba amanzi akashushu kakhulu okanye uchitha ixesha elininzi emanzini.
  • Kuphephe ukuchitha ixesha elininzi kwindawo enye. Ukuma ixesha elide kuya kubangela ukuba uxinzeleleke emzimbeni wakho nangakumbi. Ngokufanayo, ukuhlala ixesha elide kakhulu kunokubangela iintlungu zezintso kunye nokunye ukungahambi kakuhle njenge ukugcinwa kwamanzi.

Eyona ndlela yokuthintela ukukhathazeka emzimbeni okubangelwa kukukhulelwa kukwenza imithambo efanelekileyo kwimeko nganye. Kubalulekile ukuba Ukuzivocavoca kuyimpembelelo ephantsi kwaye kwenziwa phantsi kweliso lobungcali. Eyona midlalo ilungileyo yabasetyhini abakhulelweyo kukuqubha, iyoga okanye iiPilates, kwesi sixhobo uya kufumana ulwazi olupheleleyo malunga nayo.

Kufuneka wenze ntoni ukuba iintlungu zinzulu kakhulu?

Umfazi onenimba

Ngokubanzi, intlungu yezintso ayinabungozi kodwa iyacaphukisa. Nangona kunjalo, ukubandezeleka koku kungahambi kakuhle xa ukhulelwe kunokuba luphawu lwezinye iingxaki. Ke, ukuba iintlungu zikhatshwa naziphi na kwezi mpawu, unganqikazi ukuya kugqirha ngokukhawuleza:


  • Ukuba unomkhuhlane
  • Kwimeko apho uqaphele ukuba ukulahleka kwemvakalelo nakweyiphi na indawo esezantsi okanye kwindawo ye-pelvic.
  • Ukuba iintlungu kumqolo osezantsi ivela ekupheleni kwekota yesibini okanye ekuqaleni kweyesithathu, njengoko inokuba luphawu lokuqala kokuqalwa komsebenzi.
  • Ukuba iintlungu ziyaqhubeka kwaye azipheli emva kwexesha elifanelekileyo.

Yiba ngowokuqala ukuphawula

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
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