Hoo e batlang e le motho e mong le e mong o utloa bohloko bo bakoang ke morao nako le nako. Ho ea ka Mayo Clinic, bohloko ba morao-rao ke e 'ngoe ea mabaka a tloaelehileng ao batho ba fanang ka' ona bakeng sa mosebetsi o lahlehileng. E boetse ke e 'ngoe ea mabaka a tloaelehileng ka ho etela ha ngaka.
Ho na le mabaka a mangata a bohloko bo bakoang ke morao, empa tse ling tse atisang ho boleloa li kenyelletsa ho fokola, ho lula ka tsela e feteletseng, mekhoa e sa lokelang ea ho phahamisa, likotsi, le mathata a tšohanyetso le li-sprains.
Matšoafo le lilase tsa morao tlase li thusa tšehetso ea mokokotlo mme li lumella mokhatlo o boreleli, o matla nakong ea mosebetsi. Haeba mesifa ena e fokola, e khutšoanyane kapa e khathetse, ho sisinyeha ho matla ka tšohanyetso ho ka baka kotsi.
Mahlaba a khutšoanyane a ka morao a ka thibeloa ka ho sebelisa mechine e ntle ea 'mele, ho ntlafatsa maemo, ho ema le ho falla khafetsa, le ho etsa liketso tse ling tsa morao-rao le tse matla ea ho matlafatsa. Phekolo ea meriana le phekolo ea malapeng e tloaelehileng ka tloaelo ke mokhoa o atlehileng ka ho fetisisa oa ho sebetsana le lihlopha tse sebetsang tsa bohloko ba morao.
Tšebeliso ea Pele ea Bohlokoa
Tsela e molemohali ea ho thibela bohloko ba ho khutlela morao ke ho theha mokhoa o phelang oa bophelo bo botle o bolokang mesifa le methapo ea mantlha e matla le e feto-fetohang. Litlhahiso tse fokolang ke tsena ho itšireletsa ho bohloko bo ka morao.
Tsamaea ho feta
Ho lutse haholo ho ka senya bophelo ba hau, kahoo tsoha 'me u tsamaee metsotso e seng mekae ka hora. Ho ea ka lipatlisiso tse eketsehileng, ho lula ka nako e telele ho etsa hore mesifa ea 'mele e ka tlaase, e nang le liphello tse kotsi tsa bophelo bo botle, ho kenyeletsa ho fokotseha ha metabolism, ho eketseha kotsi ea lefu la tsoekere, botenya le lefu la pelo.
Kahoo, ema 'me u etse bonyane likulo tse' maloa kapa u tsamaee ka metsotso e seng mekae ka hora.
Lula u Flexible
Mokhoa oa motheo oa ho ikoetlisa ka morao o tla thusa ho boloka boemo bo botle, mechine ea 'mele le ho feto-fetoha ha maemo. Ke habohlokoa ho hopola hore sepheo sa ho otlolla ke ho hlahisa le ho boloka mefuta e loketseng ea ho tsamaela ho potoloha manonyeletso a itseng.
Mabapi le mokokotlo, baatlelete ka kakaretso ba hloka ho tsamaea hantle 'me ba tsamaee mokokotlong oa thoracic (ka morao ka morao), ha mokokotlo oa lumbar o fana ka motheo o tiileng oa tshehetso le o tsitsitseng.
Le hoja mofuta o mong le o mong o ka ba monate ka mor'a hore o ikoetlise kapa ka mor'a hore u lule nako e telele, melemo ea sebele ea kemiso e itseng ea ho otlolla ke hore e ka thusa ho boloka mefuta e loketseng ea ho tsamaela ho pota-potile lintlha tse itseng. Ho molemo le ho feta ha ho otlolla le ho lokoloha mesifa e thata ho tsamaisana le ho matlafatsa le ho tsitsisa ba fokolang, joalokaha ho hlalositsoe ntlheng e hlahlamang, khanya e sebetsang.
Fumana Thoriso ea Hao ea ho Fata
Haeba u lula nako e telele, u ka 'na ua qetella u e-na le likhahla tse fokolang, li-hamstrings tse thata, le li-flexible tsa maqhubu a thata. Ho se leka-lekana ha mofuta ona ke lebaka le leng la hore batho ba bang ba hlaseloe ke bohloko ba morao. Ho phaella ho tsoha hangata ho etsa hore mesifa ea 'mele e ka tlaase, ho etsa kemiso e tsitsitseng ea ho khanya ho tla thusa ho tsuba hantle le ho fokotsa ho se leka-lekane ho bakoang ke ho lula ha nako e telele. Hape ke kemiso e ntle ea baatlelete ho kenngoa ka mofuthu e le hore mesifa e matla ka ho fetisisa 'meleng e khone ho chesa hantle nakong ea boikoetliso.
Matlafatsa Nako ea Hao le Khale
Ho etsa kemiso e bonolo le e ka sehloohong e matlafatsang ho tla u thusa ho boloka mechine ea 'mele e tiileng ka ho matlafatsa mesifa ea mantlha e fanang ka tšehetso le botsitso mokokotlong.
Tse ling tsa tse matlafatsang le tse hlokomolohang hangata tse matlafatsang li kenyelelitse boikoetliso ba borokho, boikoetliso ba morao-rao, le letsoho le ho ikoetlisa ka leoto.
Etsa bonnete ba hore "Transverse Abdominis" (TVA)
Mokokotlo oa sefapano (VBC) ke mesifa e tebileng haholo ea mpa le e 'ngoe ea mesifa e ka sehloohong e tsitsitseng ea lumbar spine. Hangata TVA e fokolang e amahanngoa le bohloko bo bohloko ba morao, empa mokhoa o mong o bonolo o ka thusa ho matlafatsa mesifa ena.
Haha Matla a Akaretsang ka ho Fetisisa
Ho na le bopaki bo bong ba hore ho aha matla a kakaretso ka lenane la motheo la koetliso ea boima ba 'mele ho ka thusa ho fokotsa bohloko ba morao.
Phuputso e 'ngoe e phatlalalitsoeng ho Journal of Strength le Conditioning e tlalehile hore koetliso ea matla e ne e thusa haholo ho fokotsa bohloko ba ho khutlela morao le ho ntlafatsa ts'ebetso ea mokuli ho feta ho etsa lenaneo la ho ikoetlisa ka mokhoa oa ho ikoetlisa. Lenane la thuto le ne le sebelisa mekhoa ea ho itšireletsa.
Lisebelisoa
Bakl, Elin, le. al. "Na re tobane le ponahalo e ncha ea ho se sebetse hantle?" Br J Sports Med, la 4 February 2010, e le: 10.1136 / bjsm.2009.067702
Ian Shree MD, Ph.D. le Kav Gossal MD. Likhopolo-taba le 'Nete ea ho otloloha: Litlhahiso tse ikhethiloeng bakeng sa meriana e phetseng hantle, Thekopi le Sportsmedicine, VOL 28, # 8, August 2000
Kell, R; Asmundson, G. A Ho bapisoa le Mefuta e 'meli ea Mekhoa ea ho Koetlisetsa ho Koetlisetsa Boithaopo Boemong ba Puso ea Chronicle ea Nonspecific Low-Back Pain. Journal of Strength & Conditioning Research. 23 (2): 513-523, March 2009.
Nicholas Institute of Sports Mesebetsi le Tlhaselo ea Lipapali, Bothata bo Fokotsang Boholo le Lumbar Matlafatso, [http://www.nismat.org/ptcor/lbp].
Tataiso ea Mamello ea ho Anatomy le Mosebetsi oa Sefate sa Makala, Sekolo sa Bongaka sa Maryland. [umm.edu/programs/spine/health/guides/anatomy-and-function].