Amathiphu ayishumi okuvimbela ubuhlungu bokubuyela emuva

Ukuvimbela ubuhlungu emuva kungase kube indlela elula yokubhekana nayo. Kulesi sihloko ungathola amathiphu okusiza ukuvimbela ubuhlungu emuva.

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Phakamisa Ngokuphepha

Ukuphakama okuphephile kuhilela ukusebenzisa imilenze yakho ukuze ugcine umhlane wakho. Bhonqa amadolo, qinisa imisipha yakho yesisu , futhi ugcine into ephakanyisiwe emzimbeni wakho. Ukuze uthole amathiphu amaningi, bheka Amasu Okukhishwa Okuphephile, enikeza umhlahlandlela wesinyathelo ngesinyathelo esibonisiwe.

Kungumqondo omuhle ukuqaphela amasu wokuphakamisa okungaphephile , ukuze ukwazi ukuwagwema. Amasu okuphakamisa okungavikelekile ngokuvamile afaka izikhundla ezizokwenza ube nzima uma ungeza umthwalo kubo.

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Ncipha futhi Ugweme Ukunyakaza Okuphambene

Ukusetshenziselwa ukuphikisana kufanele kuhlolwe ngokucophelela, futhi kukhishwe emuva noma kuqedwe ngendlela efanele. Lapho uphakamisa izinto ezinzima, ukuguquka kufanele kugwenywe. Lapho wenza umsebenzi onzima, njengemisebenzi yasendlini, zama ukuqhubeka uhlanekezela okungenani. Kweminye imisebenzi, qaphela indlela ohambisa ngayo umgogodla wakho, kanye nanoma yiziphi izimpawu zokuxwayisa ezifana nobuhlungu noma ukuqina, okungase kubonise inkinga. Isikali emuva kokuphazamiseka ngokusho kokuxwayisa okubonisa umzimba wakho ukukunika.

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Phuza okuningi kwamanzi

Imizimba yethu inamanzi angama-70%. Amanzi akwanele asenza sikhukhule, kunokuba sibe nzima. Ukuphuza amanzi amaningi kuphakamisa ukuphakama kwama diski e-intervertebral , ukugcina imithwalo ye-absorbers enempilo. Amanzi adingekayo cishe yonke inqubo yomzimba kuhle ukutholakala ngokukhululekile, okungenani izibuko ezingu-6-8 8-ounce ngosuku. Kulula ukuphuza amanzi amaningi kakhulu. Ukuze uthole amaqiniso ngokuphefumula kwamanzi, funda ukuphelelwa yisikhathi : Yeka ubuhlungu!

Okuningi

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Phila impilo esebenzayo futhi uqinise i-Abs yakho

Ukuzivocavoca nomsebenzi kugcina imisipha yomgogodla iqinile. Imisipha ebaluleke kakhulu ukuqinisa ukugwema ubuhlungu emuva emuva izibeletho . Faka ukungenelela ohlelweni lwakho lokuzivocavoca ukuze ugweme ukuqina, okubangela ubuhlungu. Esinye isizathu sokuhlala siguquguqukile yilolo misipha enzima iyisandulela sokulimala.

Okuningi

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Londoloza isisindo esinempilo

Ukugcina isisindo esinempilo ngokuvamile kuyindlela enhle kakhulu yokuvimbela zonke izinhlobo zezifo nokuphazamiseka. Ukuze umgogodla, ugweme ukucindezela nokulayishwa kwamadiski e - intervertebral , kuvimbela ukungahleleki kokuthunyelwe kwangasese , njengokuncipha kwangaphakathi kwe- pelvic, nokuphazamisa indlela yokuphila yangasese , okuhambisana nemisipha eqinile futhi / noma ebuthakathaka.

Okuningi

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Thola izindawo ezingcono zokulala

Ukuthola isikhundla sokulala okukusebenzela kungakusiza ukugwema ukubeka izinkinga ezingadingekile emuva noma entanyeni yakho. Odokotela bavame ukuhluka uma bekhuthaza izikhundla ezinhle zokulala, ngakho-ke ukuqondiswa amazinga akho okududuza nokusebenzisa isahlulelo sakho kuhle kuhle ngokuvumelana neseluleko sakhe. Umhleli we-Sleep Disorders, uFlorence Cardinal, unamasu amaningi okubeka ukulala.

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Kulungele

Kulabo abazivocavoca, futhi lokho kufanele kube yilowo nalowo, ukufudumala kuyimfuneko. Ukufudumala kusho umsebenti we-aerobic okhanyayo ongu-5-10 ngaphambi nje kokuzivocavoca. Inhloso yokufudumala ukugxilisa imisipha ekwenzeni umsebenzi omkhulu kakhulu kancane kancane ukuvimbela ukulimala, ngakho-ke, ubuhlungu. Izincomo zochwepheshe zihluka ngokuthi ngabe inkathi efudumele kufanele ihlanganise kanjani ukunweba.

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Yehlisa umoya

Isikhathi esiphansi sokuphumula emva kwesikhathi sokuqeda kufanele sifake ukulula. Ngesikhathi epholile phansi, imisipha yakho isesifudumele kusuka ekuzivocavoca, futhi iyamukelwa kakhulu ekusweleni. Ukwehlisa kuyoba buhlungu obukhulu ngesikhathi sepholile, futhi. Ukwehlisa kunciphisa ukuqina kwesisu, okuyisinye sezimbangela zokubuhlungu emuva. Ukwehlisa nakho kusiza ukulinganisela isenzo semisipha, ukuthuthukisa ukulungiswa okuhle , nokunciphisa ukuxuba okuhlangene.

Okuningi

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Izikhathi Eziningi Zokungena Ngenhloso Yokuhlala

Uma uhlala isikhathi eside, ziphoqa ukuba uvuke esihlalweni sakho njengoba nje indawo yakho yomsebenzi izovuma. Ukuhlala ulayisha umgogodla futhi uqede ama disks , okuholela ezinkingeni ze disk . Ukugqilaza ikhompyutha isikhathi eside kungase kubangele izinkinga zokumisa , njenge- kyphosis , nezinkinga zentamo .

Okuningi

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Zama indlela yokuHlonipha

Izindlela zokusebenza zomzimba eziqinile kanye nezinhlelo ezifana nokwelapha ukubhusa , i-yoga, i- Pilates , i- Feldenkrais , i- Chiropractic , noma i- acupuncture kuyindlela enhle yokugcina izakhiwo zomgogodla wakho zilungiswe impilo yonke!

Okuningi