Gymnastics bakeng mokokotlo.

Jwale, le tlaase bohloko morao hangata kopana ka bolwetse ba osteoarticular sethusathuto motho. Lebaka la ho sebopeho sa lefu lena hangata bofokoli ba mesifa ea foreime lesapo la mokokotlo, e leng ka lebaka la bophelo bo sedentary.

Gymnastics bakeng mokokotlo - ngoe ea litsela tse molemo ka ho fetisisa ea ho matlafatsa tlhaho (mesifa) ba foreime ya. moriana morao-rao e se e ntshetswa pele disete 'maloa tsa boitlhakiso li gymnastic, kgothaletswa ho osteochondrosis la mokokotlo ka.

Gymnastics bakeng sa lesapo la mokokotlo (cervical mokokotlo)

E mong le e ho ikoetlisa lokela ho a pheta bonyane tse hlano - ka makhetlo a leshome, a ntse a tataisoa ke bohloko bona. sete ena ya dira dithutiso di ka phethwa ka bobeli lapeng le nakong ea khefu mosebetsing:

1. Latela mokhatlo rotational la hlooho.
2. Theola hlooho ea hao 'me u leke ho ama selelu holimo sternal leliboho.
3. Lahlele ba hlooho morao haholo kamoo ho ka khonehang.
4. Lula setulong. Phahamisetsa mahetla a hao e le tse phahameng ha ho khoneha, a boloka sebaka sena ho metsotsoana e leshome ho leshome le metso e mehlano.

Gymnastics bakeng mokokotlo (thoracic)

sete ena ya dira dithutiso lumelloa bakeng sa ho sebelisoa mafu a hlobaetsang le a sa foleng la mokokotlo. Hlokahalang palo ya repetitions tsa e mong le e bontšang tse tharo - ka makhetlo a mane. Joalo rarahaneng ka ntlafatsa tsamaiso ya vertebrae thoracic.

1. Lula setulong, beha matsoho a hae hloohong. Phetha kha moea le, ho ea fihla kamoo ho ka khonehang, e leng palo e kahodimodimo Arch morao ea hao (morao lokela ho petelitsoe khahlanong le morao setulo sa). Ebe latela letsoapong la pele le exhale.
2. Ho bua leshano fatše ka khutlela hae arching tatediso.
3. Lula setulong. Hula tlase sefubeng thaole. Nakong vdoha- tebileng bopa ho hanyetsa katoloso ea sefuba.

Gymnastics bakeng mokokotlo (the lumbar)

E mong le e ho ikoetlisa lokela ho a pheta tse leshome - makhetlo a leshome le metso e mehlano.

1. Leshano ka morao ea hao, hula matsoho a hao hammoho le 'mele. Alternately tsitsipano le phutholoha mesifa ka mpeng ea hao.
2. Ho bua leshano ka khutlela hae, latela ts'ehetsana ea karolong e ka holimo ea kutu, ntle le ho nka maoto a hae theoha fatse.
3. Qalang boemo ba ho bua leshano ka morao ea hao, matsoho atoloswa hammoho 'mele. Ntle le ho nka ea hae le di-blades ka mahetla le hlooho, ho tloha fatše, jarisa pele maoto a mabeli ho lehlakoreng le letona, ka nako eo ka bobeli lehlakoreng le letšehali.
4. Fumana ka ditlhopa tsa bone tsohle. Latela alternately arching morao, pele ka ho le letona, ea ntan'o ba ho le letšehali.
5. Hang sikiloe otlolloa ka bareng. Phetha rotational mokhatlo oa tloha lehlakoreng ho lehlakoreng.
6. Ho bua leshano ka mpeng ea hae, matsoho a hula pele, bula maoto hao hanyane. Phahamisang leoto le leng le le nke le aloft ka bang tse hlano - leshome metsotsoana. Pheta sena le leoto le leng.

Ha u se u qetile ho phetha gymnastic tsa boitlhakiso, u robale 'me a phomole tse ka bang ka hora.

mothofatso mong oa pathologies lesapo la mokokotlo lenaneng la ka ba hernia. Sebelisa le lefu ka mohato hlobaetsang (ha hona joale a bontša bohloko) e contraindicated. Sena ke haholo-holo ka lebaka la monyetla oa ho kena-kenana ba methapo ea kutlo e le boemo a ntseng a mpefala a le mamello.

Ha e le boemo ba sa foleng - ya kalafi gymnastics le hernia vertebral mafolofolo behiloeng le kgothaletswa ke lingaka. tlelaseng ea boikoetliso Sena ke hoo e batlang e ha ho na fapaneng le gymnastics ka osteochondrosis. The tšobotsi feela - sena ke e le mokhelo ho tswa ho lethathamo la tsa boitlhakiso tse bakang bohloko, hammoho le ho mefuta e fapaneng e tletseng ba ka ho hlaka ho feta le hantle. Ka kakaretso, a liehe le boreleli phetha tsa boitlhakiso, ntle jerks efe kapa efe Razka phetha molao le accelerations - tšobotsi e khethehileng ea boitlhakiso tsohle tsa mokokotlo.

Kahoo, ea physiotherapy ke mokhoa o motle oa kalafo le thibelo ea mafu a la mokokotlo.