Ofufuza amati Inu Muyenera Kukayikira Ubwino Wopindulitsa Kukhala pa Ball
Kodi mungagwiritse ntchito mpira wa masewera olimbitsa thupi ngati mpando wothandizira kuti mukhale ndi mphamvu zenizeni ndikukhala bwino? Nthano ndi yakuti pamene mutakhala pa mpira wa masewera olimbitsa thupi, thupi lanu limapanga kusintha pang'ono ndi minofu ya m'mbuyo, m'mimba, m'maso ndi m'mimba. Ndi "kugwira ntchito mwakhama" kusiyana ndi kukhumudwa ndi kusowa kosauka timakhala ndi mipando ya desk ergonomic.
Kafukufuku wina anapeza kuti omwe amagwiritsa ntchito mpira monga mpando ku ofesiyi akuganiza kuti iwo amachepetsa kuika kwawo, kuchepa, ndi mphamvu. Koma maphunziro ena osiyanasiyana sanapezeke kwambiri kuwonjezeka kwa mitsempha yoyambitsa mitsempha ndipo palibe kusiyana kwa ndalama zogwiritsira ntchito mphamvu. Simungathe kutentha makilogalamu akuluakulu pokhapokha mutakhala pamtunda wosakhazikika. Zingakhalenso zosakwanira kuchepetsa kuopsa kwa thanzi la kukhala motalika kwambiri .
Chenjezo lochepa lakumbuyo kwa ululu ndi kukhala pa Stability Ball
Kafukufuku wina anapeza pafupifupi theka la anthu amene anagwiritsa ntchito mpirawo pofotokoza mmene akumva ululu akamagwiritsa ntchito. Stuart McGill, PhD. mu "Low Back Disorders" amachenjeza kugwiritsa ntchito mpira wa masewera olimbitsa thupi ngati mpando ngati muli ndi kupweteka kwa msana. Ngati mukumva kupweteka kochepa mmbuyo mukamagwiritsa ntchito masewera olimbitsa thupi ngati mpando, kambiranani ndi wothandizira zachipatala ndikuganiza kuti musiye ntchito.
Kodi Kukhala Pogwiritsa Ntchito Mphuphu Yoyamba?
Amene amapanga ndi kugulitsa mipando ya ergonomic, yomwe imagula madola mazana awiri, mwachidziwitso amakuchenjezani za kugwiritsa ntchito mpira wa masewero 15-30 m'malo mwake.
Ndithudi, iwo omwe ali ndi ululu wammbuyo ndi matenda ena a minofu amafunikira kusamala pamene akusintha mipando ya maola ambiri.
Muyenera kupeza kukula kwa mpira. Mafupa anu ayenera kutsika pansi pang'ono kusiyana ndi kukhala pa madigiri 90. Koma mpira sayenera kukhala wautali kwambiri moti mumatha kusinthanitsa pamakutu anu pa kibokosi.
Maphunziro a kafukufuku sadapindulepo phindu pogwiritsa ntchito mpira wotetezeka ngati mpando. Komabe, ambiri othandizira opaleshoni, achiesiotherapists ndi ophunzitsira okha amagwiritsa ntchito mipira yolimba monga mipando. Mwina ndi fad, koma ndi imodzi mwa anthu otembenuka mtima pakati pa akatswiri ochita masewera olimbitsa thupi komanso opaleshoni.
Pangani Nthawi pang'onopang'ono
Pamene mukuyamba kugwiritsa ntchito mpira, muyenera kuyamba ndi theka la ora kapena osachepera ndi kumanga nthawi yanu tsiku ndi tsiku kuti muwone momwe mukulekerera. M'malo mogwiritsa ntchito mpando wa mpira basi, mungafunike kusinthana pakati pa mpando wa deskrononi, mpando wa mpira, ndi mawonekedwe ena ogwira ntchito. Dekcycle pansi pa desk cycle exerciser ndi njira zina zomwe zingapangitse ntchito.
Zochita pa mpira
Mukakhala ndi mpira wochuluka, n'zosavuta kuti mubwerere kuchokera ku desiki ndikuchita zochepa. Mbalame siimachititsa ululu wa ululu ngati ukhoza kugwiritsira ntchito mphasa ndipo simudzasokoneza tsitsi lanu popeza mutu wanu sudzagwira mphasa kapena pansi.
- Kukonzekera kwa mpira koyamba kwa Mphamvu, Kukhazikika, ndi Kusamala
- Kusankha ndi kugwiritsa ntchito mpira wothamanga
- Mmene Mungapangire Mapiritsi a Mbalame
> Zotsatira:
> "Matenda Otsika Kwambiri" Stuart M. McGill, Copyright 2002, Human Kinetics.
> Lowe BD, Swanson NG, Hudock SD, Lotz WG. Kusakhazikika pokhala kuntchito-Kodi zochitika zolimbitsa thupi zimapindula? American Journal of Health Promotion . 2015; 29 (4): 207-209. lembani: 10.4278 / ajhp.140331-cit-127.
> Schult TM, Awosika ER, Schmunk SK, Hodgson MJ, Heymach BL, Parker CD. Kukhala pa mipira yolimba: Kuunika kwa biomechanics pamalo omwe amagwira ntchito. Journal of Occupational and Environmental Hygiene . 2013; 10 (2): 55-63. lembani: 10.1080 / 15459624.2012.748324.
> Tudor-Locke C, Schuna JM, Frensham LJ, Proenca M. Kusintha njira yomwe timagwirira ntchito: Kupititsa patsogolo ndalama zomwe zimagwiritsidwa ntchito pogwiritsa ntchito ntchito. International Journal of Obesity . 2013; 38 (6): 755-765. do: 10.1038 / ijo.2013.223.