Kurambura ni kimwe mu bintu by'ingenzi bigize imyitozo ngororamubiri.Kubantu bakora siporo, kurambura bitera ubwoko bubiri bwimitsi ihuza umubiri: fascia na tendons / ligaments.Tendons na ligaments ningingo zingirakamaro zihuza umubiri, kandi kurambura byagura intera yo kugabanuka kwimitsi n'imitsi kugirango wirinde gukomeretsa siporo no guteza imbere gukura gukomeye.Byongeye kandi, kurambura kandi bigira ingaruka zo kugabanya ububabare bwimitsi, kwirinda umunaniro wimitsi, kuruhura umubiri nubwenge, no kugabanya imihangayiko.
A, Uruhare rwo kurambura mugihe cy'imyitozo
1, kurambura birashobora kongera umuvuduko wamaraso, kugabanya imitsi no gukomera, kandi bigira ingaruka zo kunoza ububabare bwimitsi.
2, guteza imbere fibre yimitsi kugirango igarure gahunda yambere itunganijwe neza, no kugabanya kwangirika kwimitsi.
3, kura umunaniro wimitsi, no kwihutisha gukira imitsi.
4, umubiri uhinduka buhoro buhoro uva mumyitozo ngororamubiri ikajya mumutuzo, bigaha umubiri ibitekerezo byiza.
5 Guteza imbere amaraso, kandi ufashe gukuraho umunaniro rusange wumubiri, kugirango umukinnyi akureho vuba umunaniro.
6 Guteza imbere kuruhuka kumubiri nubwenge, utange ibyiyumvo byiza kandi byiza.
7, ifasha kugumana imitsi myiza no kurambura igihe kirekire.
8, kurambura kugirango ukomeze imitsi ni ingenzi mukugabanya imvune za siporo no kwirinda imitsi.
9 Kunoza guhuza umubiri no guhinduka.
10 、 Kunoza imyifatire yumubiri, ugakora neza neza.
Icya kabiri, ibibi byo kutarambura nyuma y'imyitozo
1, ingaruka zo gutakaza ibinure ziba nto
Niba ushaka gutakaza ibinure ukoresheje inshuti zimyitozo ngororamubiri, ntukarambure nyuma yimyitozo, bikaviramo kugenda nabi kwimitsi, ingaruka zo gutakaza amavuta zizagabanuka cyane, kandi kurambura imitsi, birashobora kongera neza kugabanuka kwimitsi no kurambura, guteza imbere imitsi, kugirango ushimishe ingaruka zimyitozo ngororamubiri, ingaruka zo gutakaza ibinure zizaba nziza.
2, ntabwo bifasha kugarura umurongo wimitsi no kumubiri
Kurambura nyuma y'imyitozo ngororamubiri birashobora kongera imbaraga muri rusange imitsi, bikarushaho gukira imitsi no gukura, kandi bikongerera umuvuduko wo gushiraho, koroshya imitsi, hamwe na elastique nibyiza, kurambura bishobora kongera ubworoherane bwimitsi kurwego runaka, kandi bikagufasha gushiraho a umubiri ukiri muto, ufite imbaraga.
3, inyana nibindi bice bigenda byiyongera
Ntukore kurambura nyuma yimyitozo ngororamubiri, biroroshye kuganisha ku ntege nke zo kurambura imitsi, no kugabanuka guhinduka.Kurugero, kwiruka utarambuye, birashobora gutuma inyana ziba ndende kandi zikabyimbye, cyangwa andi mahugurwa nyuma yo kutarambura bizatera umugongo kuba umubyimba, amaboko abyibushye, nibindi. Kurambura nyuma yimyitozo birashobora kurambura imitsi ikomeye, kugirango amaraso gutembera nta nkomyi, kugirango wirinde kubyimba cyangwa kubyimba ibice byumubiri, kugirango umurongo wumubiri ube mwiza kandi utunganye.
4 Kuzamura ububabare bw'umubiri
Imyitozo ndende nyuma yo kutarambura, imitsi izaba imeze nabi, umuvuduko waho uzaba munini, kandi mugihe kirekire, uzabyara umuriro, imyanda mishya ya metabolike ntishobora kuvaho vuba, kandi izagenda yegeranya buhoro buhoro ibi bice, bityo bigatera umunaniro wimitsi muri ibi bice, ndetse no gukomeretsa siporo, ntabwo bigoye gukomeza imyitozo gusa, ahubwo binatera imvune kumubiri.Kubwibyo, kurambura ntabwo ari urufunguzo rwo kunoza imitsi, cyangwa kwirinda gukomeretsa ahubwo ni uburinzi bwingenzi.
5, bigira ingaruka kubuzima bwumubiri
Imyitozo ndende nyuma yo kudakora kurambura, imitsi izabura elastique, biroroshye biganisha kuri hunchback, igice cyibibazo byimbitse, umubyimba nibindi bibazo byumubiri, kandi gutakaza imitsi gutakaza imbaraga bizatera igihagararo cyimikino kandi gikomeye, ntabwo bizakora gusa ingingo zifatika, ingaruka zikabije zizakomeza kurenga, igihe, bizatera imvune nububabare.Ububabare nabwo buzatuma imitsi irinda imitsi, irusheho gukaza umurego imitsi, uruziga rukabije rwabyaye.
Kubwibyo, kurambura nyuma yimyitozo birakenewe cyane, kurambura birasa nkibyoroshye, ariko mubyukuri, ibisabwa ni byinshi cyane.
Icya gatatu, igihe cyo kurambura imyitozo
Ingaruka zo kurambura mubihe bitandukanye ziratandukanye.
1, mbere yimyitozo irambuye
Kurambura mbere yimyitozo bifasha koroshya imitsi, kongera umuvuduko wamaraso, kuzamura umuvuduko wogutanga intungamubiri nigipimo cyo gusohora imyanda ya metabolike, no kwirinda gukomeretsa siporo.Imitsi imeze neza ntigomba kuramburwa, mbere yo kurambura igomba kuba iminota 3 kugeza kuri 5 yumubiri wose.
2 、 Kurambura mugihe cy'amahugurwa
Kurambura mugihe cy'amahugurwa birashobora gufasha kwirinda umunaniro wimitsi no guteza imbere gusohora imyanda ya metabolike (acide lactique, nibindi).
3 、 Kurambura amahugurwa
Kurambura nyuma yimyitozo bifasha kuruhuka no gukonjesha imitsi no guteza imbere imyanda ya metabolike (acide lactique, nibindi).
Icya kane, ubwoko bwo kurambura
1 stret Kurambura bihamye
Kurambura bihamye nuburyo busanzwe bwo kurambura fitness, biroroshye cyane, komeza umwanya urambuye, ukomeze amasegonda 15-30, hanyuma uruhuke akanya gato, hanyuma ukore ubutaha burambuye.Kurambura bihamye bifasha kuruhuka no gukonjesha imitsi kandi birakwiriye nyuma yimyitozo.Kurambura guhagarara mbere cyangwa mugihe cyamahugurwa bizagabanya urwego rwimikorere kandi bigira ingaruka kumyitozo.
2 kurambura imbaraga
Kurambura imbaraga, nkuko izina ribivuga, ni ugukomeza imbaraga mu kurambura.Kurambura imbaraga birashobora gufasha abajya mu myitozo ngororamubiri kugumana ubushyuhe bwo hejuru bwumubiri, bifasha kuzamura imiterere yumubiri, no kwirinda imvune za siporo, bibereye mbere no mugihe cyamahugurwa.Kuzunguruka ukuguru ni bisanzwe kurambura imbaraga, aho amaguru azunguruka inyuma no muburyo bugenzurwa, buhoro.
Muncamake, akamaro ko kurambura ntawahakana, hiyongereyeho akamaro ko kurambura, ariko kandi no kurambura umwanya wumubiri, ubukana, igihe, ninshuro kugirango ugere kubisubizo byiza.
Igihe cyo kohereza: Gicurasi-04-2023