Ukhuseleko oludibeneyo

Kutheni kubalulekile uKhuseleko oluDityanisiweyo?

Kukho abantu abazizigidi ezingama-355 kwihlabathi liphela abaphethwe zizifo ezahlukeneyo zamalungu, yaye inani liyanda.Enyanisweni, ubomi bamalungu bulinganiselwe, kwaye xa sele befikelele kubomi babo benkonzo, abantu baya kuba nezifo ezahlukeneyo zamalungu!

Ubomi obudibeneyo yiminyaka engama-60 kuphela!Ubude bokuphila kwamalungu bugqitywe ikakhulu ngamajini, kwayeubomi benkonzo esempilweni jikelele yiminyaka engama-60.

Ukuba umntu uphila iminyaka engama-80, kodwa ikhonkco ifikelele esiphelweni sobomi bayo obuluncedo emva kweminyaka engama-60, uya kubandezeleka kwiminyaka engama-20 ezayo.Nangona kunjalo, ukuba indlela yokulondoloza ifanelekile, i-joint yeminyaka engama-60 yenkonzo inokusebenza iminyaka elishumi ngaphezulu.Ngoko ke, amajoyina kufuneka asetyenziswe ngononophelo!

Yintoni enobungozi kuKhuseleko oludibeneyo?

1. Squat

Yonke imithambo enzima yokubaleka kunye nokutsiba iya kwandisa ukukrazuka kwe-kneecap, ngakumbi xa u-squat phantsi emva koko uphakame, iya kunxiba amalungu amaninzi.Ngokukodwa kubantu abanomonakalo wepatella, ii-squats kufuneka zincitshiswe.

2. Ukunyuka kwentaba kunye nesakhiwo

Amaphephandaba asoloko esithi amaxhegwazana akakwazi ukuhla xa enyuka intaba.Kungenxa yokuba xa benyuka intaba, umthwalo wabo odibeneyo uphindwe kane okanye kahlanu kunokwesiqhelo.Ekuqaleni, bayakwazi ukuyinyamezela, kodwa xa benyuka besiya entabeni, amalungu abo aba buhlungu ngakumbi.Ngokuqhelekileyo, azikwazi ukuzilawula ukuya kutsho kwisiqingatha sentaba.

Kunzima ngakumbi kubo ukuhla.Ukunyuka ikakhulu kusebenzisa amandla emisipha, ngelixa ukuhla kunokunxiba amadolo ngokunzulu.

Abantu nabo banemvakalelo yokungcangcazela komlenze emva kokuhla ezantsi okanye ezantsi ixesha elide, kwaye oko kumthwalo odibeneyo.Ngoko ke abantu abaphakathi nabadala kufuneka basebenzise izinyusi kangangoko banako.

3. Sula umgangatho emadolweni

Ukuguqa kunye nokusula umgangatho, uxinzelelo lwepatella luya kuba kwi-femur, kubangela ukuba i-cartilage phakathi kwamathambo amabini athintele ngqo phantsi.Kufuneka kugwenywe, ngaphandle koko amanye amadolo akayi kukwazi ukulungelelanisa.

4. Umdlalo kumgangatho wesamente

I-Articular cartilage imalunga ne-1 ukuya kwi-2 mm ububanzi, kwaye iyanciphisa uxinzelelo kwaye ikhusele amathambo ekuqhekekeni.

Xa amandla amakhulu okusabela abuyela emva ngexesha lezemidlalo kumgangatho wesamente, kuya kubangela umonakalo omkhulu kumalungu kunye namathambo.

5. Indawo yokuhlala ixesha elide

Kukwangumkhwa ombi ukuhlala ebhedini ixesha elide.Xa izihlunu ziqinile, ukukhuselwa kwamathambo kuya kuncipha.

Kubantu abancinci, izihlunu zabo zibuyela ngokukhawuleza, kodwa xa kuziwa kubantu abadala, kunzima ukuba izihlunu zabo zilungiswe kwakhona emva kokwelula.Ngoko ke, imisipha kufuneka isetyenziswe ukuphucula ukuzinza kwamalungu.

Izinto ezine ekumele zenziwe kuKhuseleko oluManyeneyo

1. Ukunciphisa umzimba

Kwabo batyebileyo, idolo elihlangeneyo “yijekhi.”Xa umntu esebenzisa, amandla empembelelo makhulu, kwaye umthwalo wesisindo wenza ukuba idolo elihlangene libe nzima ukuthwala, ngoko ke, ukulahlekelwa ubunzima kubalulekile ekugcinweni ngokubambisana.

2. Ukuqubha

Kubantu abaqhelekileyo, owona mthambo ungcono kumalungu kuqubha.Emanzini, umzimba womntu uhambelana nomhlaba, kwaye amalunga awalayishwanga.Kuba intliziyo, umxhuzulane umncinci, kwaye ulungele intliziyo.

Abantu abanezifo ezingapheliyo ezifana nesifo seswekile kunye noxinzelelo lwegazi kufuneka badade ngakumbi.Abantu abadala abangakwaziyo ukuqubha banokuhamba emanzini, ngoncedo lokuhamba kwamanzi, baye bazilolonge ngokunxiba amadolo abo ngaphantsi.

3. Ukuxhaswa kwe-calcium efanelekileyo

Ubisi kunye neemveliso zesoya zizityebi kwi-calcium kwaye zinezinga eliphezulu lokusetyenziswa, ngoko ke abantu kufuneka bathathe uninzi lwazo.

Ulusu lwe-Shrimp, i-sesame sauce, i-kelp, i-walnuts, imbewu ye-melon, iitapile, njl., Inokunyusa ukungena kwe-calcium ngaloo ndlela ikhusela idolo.

Ukongezelela, imisebenzi yangaphandle, ukukhanya kwelanga, kunye nokusetyenziswa kwe-vitamin D kunokunceda ukukhuthaza ukufunxa kwe-calcium.

4. Yiba nemikhwa emihle

Amantombazana akufanele agqoke izithende eziphakamileyo ixesha elide.Kungcono ukunxiba izihlangu ezithambileyo ezine-elastic soles, ezifana nezicathulo eziqhelekileyo ezinezithende ezinqabileyo.Oku kunokunciphisa ukunxiba kunye nefuthe lomxhuzulane kumalungu.Ipere yezihlangu ezisicaba zinokuba lukhetho olulungileyo endleleni eya kunye nokubuya emsebenzini okanye xa iinyawo zidiniwe eofisini.

Abantu abadala akufanele baphakamise izinto ezinzima, bakhwele phezulu okanye baphathe izinto ezinzima ukuze bagweme umonakalo odibeneyo.