Okufaayo kulina okussibwa ku nkozesa y’omuvuzi w’ennyonyi ow’omunda!

Mu byuma ebitendeka, omuvuzi w’ennyonyi ow’omunda ekyuma ekirungi ennyo. Nzikiriza nnyo nti abantu abamu oba bakimanyi bulungi, era waliwo emigaso mingi egy’omuvuzi w’amaato ag’omunda, naye abantu bangi tebamanyi bizibu bya bulijjo eby’okuvugira mu nnyumba, mu butonde oba abantu abamu bye bamanyi. Kale bizibu ki ebitera okubeera mu kusiiga abavuzi b’ennyonyi munda mu nnyumba? Beera mwegendereza. Katutunuulire wamu wansi!

Ekikolwa ekituufu eky'omuvuzi w'amaato ag'omunda .
1. Teweetaaga kukwata kifuba kyo ng’oggulawo ekifuba kyo. Ebibegabega bibbira wansi (amagumba g’ebibegabega gatambula wansi), era kiwulira ng’abantu abamu banyigiriza bulungi ebibegabega byo mu nkola yonna.
2. Kuuma obutaliimu bwa disiki y’omugongo (intervertebral disc) era ziyiza okutambula kw’omugongo. Kozesa empalirizo enkulu ng’ekisenge ky’olubuto okuyamba okunyweza ensengekera yo.
3. Londa obuzito obutuufu obutuufu omugongo gwo ogwa waggulu gubeere mu nkola ya antagonistic.
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5. Tekyetaagisa, situla omutwe gwo n’ekifuba ekisusse. Mu kiseera kye kimu, jjukira okwejjukiza okunyiga wansi embiriizi zo.

Ebizibu ebitera okubeerawo mu kusiiga omuvuzi w’ennyonyi ow’omunda .
Nga ovugira, buli stretch ne bend of the arm stroke bisobola okukola exercise ebitundu nga 90% ku extensors, kale ddala kya mugaso eri extensors abatatera kwetaba mu mirimu gyonna egy’okukola ffiiti. Mu kiseera kye kimu, era kirina ekikolwa ekirungi eky’omugaso ku dduyiro w’ekinywa kya latissimus dorsi, ekiyinza okufuula omugongo okuba n’omulimu gw’omulamwa ogw’ekika ekya waggulu mu kufukamira mu maaso n’okugaziwa kw’omubiri emabega, buli kiyungo ky’amagumba eky’omugongo kisobole okukolebwa. Kino tekikoma ku kulongoosa buzito bwa binywa okutwalira awamu, naye era kyongera ku bugumu bwakyo. Bw’oba ​​otendekebwa okuvuba, kikulu okussaayo omwoyo ku kugenda mu maaso kw’entambula, era buli ntambula y’okusika n’okugolola tekyetaagisa kutaataaganyizibwa, okukakasa okuteeka mu kifo ekituufu. Singa empalirizo eba ntono nnyo, ebinywa by’omubiri gwonna ebyetaba mu mirimu gy’okukola ffiiti tebijja kusobola kutuuka ku kufukamira okumala, okugaziwa, oba okukonziba.

Okukoppa entambula z’obutonde ez’okuvuba okuyita mu kusimula, ezisaanira ebibiina bya fitness n’emizannyo gy’awaka, okukola dduyiro w’ebinywa mu ngalo, amagulu, ekiwato, n’ebifo ebirala, n’okukozesa ebibinja by’ebinywa ebifukamira n’okugaziya mu ngeri entuufu, kiyamba nnyo mu dduyiro w’ekiwato era kisobola okukendeeza ku bulumi bw’omugongo. Mu kiseera kye kimu, okwongera okulongoosa obulamu bw’okutambula kw’omubiri mu kibinja ky’ebinywa by’omugongo ogwa wansi. Naddala esaanira Abachina enjeru-abakozi abakola mu maaso ga kompyuta okumala ebbanga eddene.

Ebyuma ebivuba biba bya mugaso nnyo mu kukola dduyiro, kale buli muntu asobola okubigezaako. Okusinziira ku kuleeta mu bujjuvu ebizibu ebitera okubeerawo ku byuma ebivuba, buli muntu alina okussaayo ennyo omwoyo ng’abikozesa. Bwe baba tebasobola kusiigibwa bulungi nnyo, balina okutegeera abakola emirimu so si kugoberera mu ngeri ya kizibe ky’amaaso omuze okwewala okwonooneka. Just ssaayo nnyo attention.