Horarwa tare da scoliosis: yadda za a ɗaga ba tare da yin shi mafi muni ba

Tsarin ƙarfin ƙarfin gaske don scoliosis: shimfidawa na mako-mako, saiti da maimaitawa, yadda za a magance rashin daidaituwa na gefe zuwa gefe, da kuma alamun da ke buƙatar likita.

Scoliosis wani gefe ne na kashin baya wanda ya fi digiri 10, wanda aka auna a matsayin kusurwar Cobb a kan X-ray. Ga mafi yawan mutane da suke da lanƙwasa ƙasa da digiri 40 hakan ba yana nufin ba a ɗaga ba, yana nufin wasu gyare-gyare na musamman da kuma jinkirin ci gaba. Ga yadda wannan yake a zahiri mako zuwa mako.

Da farko, gano yadda babban da kwana ne

Ba tare da lambar da ke cikin rahotonku ba. Tambayi likitanka game da kusurwar Cobb da nau'in lanƙwasa (thoracic, lumbar, biyu). Aƙalla:

102424 digiri mai sauƙi. Kusan babu wani abu a cikin dakin motsa jiki da ba a yarda da shi ba; manya suna samun hotuna kowane watanni 122424.
254040 digiri mai yawanci. Har yanzu ana ci gaba da horar da ƙarfin jiki, tare da ƙarin kaya da kuma dubawa kowane watanni 61212.
sama da 455050 digiri tiyata ta zama wani ɓangare na tattaunawar, kuma shirin ya kamata ya fito daga likitan da ya gan ka da kansa.
bayan haɗuwa da kashin baya watanni 6 zuwa 12 na farko bi tsarin likitanka; aiki mai nauyi a baya yawanci ya dawo ba a baya ba fiye da watanni 6.

Abin da horo yake yi da kuma abin da ba ya yi

Don in kasance mai gaskiya da kai: ɗagawa ba rage Cobb kwanaKa yi tunani . A cikin matasa da suke girma, shirye-shiryen motsa jiki na musamman (Schroth da makamantansu) haɗe da ƙuƙwalwar ƙuƙwalwa na iya zama darajar digiri kaɗan, amma a cikin kashin baya mai girma ƙirar ta daidaita. Abin da horo da gaske sayen ku: rashin ciwon baya, karin juriya a cikin tsokoki na paraspinal, mafi kyawun ƙashin ƙashi, da kuma gaskiyar cewa sa'o'i takwas na zaune ko ɗaukar yaro ba ya ƙare a cikin kwana uku na spasm. Wannan dalili ne mai kyau.

Yadda makon yake

Ga wani mai lafiya banda lanƙwasa: Sau uku a mako a kowane lokaci, 456060 minti kowane, da kuma zaman 2 na 25 2530 minti na tafiya, keke ko iyo. Ka bar rana ta hutawa tsakanin lokacin motsa jiki. Idan kai sabon shiga ne, ka fara da zaman biyu ka ƙara na uku bayan makonni 4.

Taron A

Ƙungiyar Romanian 3 sets na 8
Ƙarƙashin benci ko ɗagawa 3 x 81010
Hanyar hannu guda 3 x 10 a kowane gefe
Ƙarƙashin gefe 3 x 204040 seconds a kowane gefe
Kayan aiki 3 x 20 mita a kowane gefe, 162424 kg

Taron B

Ƙarƙashin ƙwallon ƙafa ko ƙwallon ƙafa na inji 3 x 8
Ƙarƙashin band-assisted ko lat ja 3 x 81010
Ƙarƙashin ƙuƙwalwar ƙuƙwalwa (bench a digiri 304545) 3 x 10
Matattu kwaro 3 x 8 da gefe, 3 na biyu lowers
Tsuntsu mai tsalle 3 x 10 a kowane gefe

A karo na uku na mako ana maimaita A ko B da wani tsari daban, misali 4 x 6 maimakon 3 x 8.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙar: Wannan shine inda ka gaske kauce daga wani misali shirin

A cikin scoliosis gefe ɗaya kusan koyaushe yana da rauni a daidaitawa na gefe. Dokar: Ƙarfin da ya fi rauni ya fara kuma ya saita ƙididdigar wakilci. Idan ka riƙe wani katako na 40 seconds a hagu da 25 a dama, ka yi 25 a bangarorin biyu kuma ka ba da rauni gefe daya karin saiti. Haka kuma ga masu ɗaukar kaya da kuma jerin hannayen hannu guda.

Ƙara minti 5 na numfashi a ƙarshen kowane zaman: Ka kwanta a gefenka da tawul din da aka mirgine a ƙarƙashin kugu ka ɗauki numfashi 10 kai tsaye zuwa yankin da haƙarƙarin ke ji, 4 seconds a ciki da 6 seconds a waje. Ba sihiri ba ne, amma yana sa kirjin ya yi motsi kuma yana rage ƙarfin tsoka.

Aiki na barbell: abin da za a canza

Yadda ake ci gaba: +2.5 kg a mako guda a kan squats da deadlifts, +1.25 kg da yawa a kan latsa, idan dai fasaha tana riƙe.
Ku tafi. 23 sakewa a cikin ajiya a kan kowane sa. Gwajin da aka yi a cikin maimaitawa ɗaya ba zai ba ka kome ba a nan.
Idan sandar ta zama a baya ko ba ta da kyau, yi amfani da sandar tsaro, bambancin kofin ko na'ura don makonni 812 masu zuwa yayin da kwandonku ya kama.
Ka tsallake juyawa da kuma saukowa mai wuya har sai ka iya riƙe da 45 seconds gefe a bangarorin biyu.
Yi fim da kanka daga baya da gefe sau ɗaya a wata fasaha tana da sauƙin gani fiye da ji.

Ciwo: inda layin yake

Yi amfani da ma'auni 010. Har zuwa 3/10 A lokacin saiti, dawowa zuwa asalin cikin awanni 24, abin yarda ne. Idan hasken ya wuce awa 48, sai ka rage nauyin da kashi 20 zuwa 30 cikin ɗari, ka riƙe shi a wurin na mako biyu, sai ka sake hawa.

Rashin jin daɗi da safe da ke ɓacewa bayan minti 10 na motsa jiki al'ada ce. Ba za a iya samun ciwo da zai tashe ka da dare ba kuma ba zai canja ba.

Farfadowa

Ka yi barci na awa bakwai da tara. Protein 1.62.22.2 grams da kilogram na nauyin jiki (ga mutum mai nauyin 70 kg wanda shine 11015155 grams a rana) ya bazu a cikin 34 abinci. Idan kana zaune duk rana, tashi a kowace minti 45-60 kuma ka yi tafiya na minti 2-3 don baya wanda ya fi kowane karin motsa jiki.

Lokacin da za ka je wurin likita

Rashin ji, ƙuƙwalwa ko rauni a kafa ko hannu, musamman idan ya wuce ƙasa da gwiwa ko gwiwar hannu.
Ciwo da ke tashe ka da dare, ko kuma yana zuwa tare da asarar nauyi da zazzabi.
Sabon numfashi a kan aiki (ƙwanƙwasawa fiye da digiri 70 na iya ƙuntata ƙirjin).
Wani karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin karamin
Rashin sarrafa fitsari ko hanji a rana ɗaya, cikin gaggawa.

Gajerun bayanai

Ka samu kusurwar Cobb; a karkashin digiri 40 horo na ƙarfin jiki yana aiki, sama da haka ka shiga cikin jiki.
Darussan motsa jiki 3 a mako na minti 45 da 60, da kuma minti 2 x 25 da 30 na motsa jiki mai sauƙi.
Ƙarfin da ya fi rauni ya fara kuma ya kafa maimaitawa; allon gefe 3 x 204040 seconds da kaya na 3 x 20 mita sune mafi girma.
Ci gaba +2.5 kg a mako a kan ƙananan jiki da +1.25 kg a kan sama, ko da yaushe tare da 23 maimaitawa a cikin ajiya kuma babu gwajin gwaji.
Ciwo har zuwa kashi 3 cikin 10 wanda ya wuce cikin sa'o'i 24 yana da kyau; ƙarancin ji, ciwo na dare ko rashin ƙarfi yana nufin bincike, ba gyara shirin ba.