Biz bulshyqetter men býyndar arqasynda erkin qozǵalyp, sportpen ainalysamyz jáne denemizdi jeńil sezinemiz. Biraq olardyń saýlyǵyna siz oilamaǵan kóptegen faktorlar áser etedi, dep habarlaidy Dalanews.kz.
Aǵza durys jumys isteýi úshin oǵan aqýyz, kaltsii, magnii, D dárýmeni, omega-3 mai qyshqyldary jáne kollagen qajet. Bulardy tek qospalardan emes, teńgerimdi tamaqtaný arqyly da alýǵa bolady. Sondai-aq kún saiyn jetkilikti uiyqtaý óte mańyzdy — dál sol kezde aǵza tinderdi qalpyna keltirý protsesin bastaidy.
Al keibir kúndelikti ádetter býyndar men bulshyqet tinderiniń jaǵdaiyna keri áser etedi. Ol qandai ádetter?
1. Qoldy jastyqtyń astyna qoiyp uiyqtaý
Bul qalypta uzaq jatý iyq býynyna artyq kúsh túsirip, júikelerdi qysady. Qol tabiǵi emes jaǵdaida jatqandyqtan, bulshyqetter tartylady, tańerteń uiyp nemese qozǵalysy shektelip oianýyńyz múmkin. Bul ádet ýaqyt óte kele moiyn nemese iyqtyń sozylmaly qabynýyna ákeledi.
2. Sportpen ainalyspaý
Qozǵalys azaiǵanda bulshyqetter ikemsiz, al sińirler qataiyp ketedi. Bul deneniń qartaiýyn jyldamdatyp, tipti aýyr zat kótermei-aq, qarapaiym áreketter kezinde jaraqat alý qaýpin arttyrady. Sondyqtan turaqty túrde jaiaý júrińiz, ioga nemese júzýmen ainalysyńyz. Kúnine 20–30 minýt jeńil qozǵalystyń ózi býyndar men bulshyqetterdi uzaq ýaqyt saý saqtaýǵa kómektesedi.
3. Shamadan tys júkteme alý
Óte aýyr jattyǵýlar da ziian. Únemi úlken salmaqpen jattyǵý shemirshekterdi zaqymdap, qabyný men ómir boiy mazalaityn mikrojaraqattarǵa sebep bolýy múmkin.
4. Jattyǵýdy qyzdyrynbai bastaý
Qyzdyrynbai jattyǵýdy bastaý — jaraqat alýdyń tikelei joly. Sýyq sińirler ońai sozylady, al kenet qozǵalystar spazm nemese tartylýǵa ákeledi. 20 minýt jattyǵý jasasańyz da, 5–10 minýt qyzyp alý keregin umytpańyz: býyndarǵa ainalmaly qimyldar, bir orynda turyp sekirý, dinamikalyq sozylý. Bul deneni jattyǵýǵa daiyndaidy.
5. Ústelde uzaq otyrý
Bir qalypta kóp otyrý arqa men moiyn bulshyqetterin qataityp, qan ainalymyn nasharlatady. Nátijesinde sharshaý paida bolady, ýaqyt óte sozylmaly aýyrsynýǵa ainalady. Ár saǵat saiyn ornyńyzdan turyp, jeńil qozǵalys jasańyz: birneshe qadam júrip, iilip, iyqty ainaldyryp qoiyńyz.
6. Aýyr sómkeni tek bir iyqqa asý
Salmaqtyń teń bólinbeýi omyrtqaǵa ziian, bulshyqetterdi taryltady jáne omyrtqaaralyq diskilerdiń jyljýyna ákelýi múmkin. Uzaq merzimde dene asimmetriiasy paida bolyp, onyń saldary aýyrsynýǵa ulasady.
7. Yńǵaisyz aiaq kiim kiiý
Tik taban da, qatty biik ókshe de býyndarǵa birdei ziian. Mundai aiaq kiimde kúnde júrý tize men omyrtqaǵa artyq kúsh túsirip, tabannyń tabiǵi amortizatsiiasyn buzady. Sondyqtan 2–4 sm ókshesi bar, tabany yńǵaily, tireýish bóligi jaqsy aiaq kiim tańdańyz. Qosymsha retinde ortopediialyq ultaraq qoldanýǵa bolady.
8. Búkireiip júrý, durys otyrmaý
Búkireiip uzaq otyrǵanda iyq alǵa shyǵyp, moiyn bulshyqetteri shamadan tys jumys isteidi. Ary qarai — qysylýlar, sozylmaly aýyrsyný jáne omyrtqa qisaiýy múmkin.
9. Sýdy az ishý
Býyndarǵa da sý qajet. Shemirshekter sinovialdy suiyqtyq arqyly «mailanady». Eger aǵza sýsyzdansa, bul suiyqtyq qoiýlanyp, býyndar tez tozady.
10. Aýyrsynýdy elemeý
Dene belgilerin elemeý — sozylmaly aýrýlarǵa aparatyn ádet. Jaraqattanǵan nemese shamadan tys sharshaǵan bulshyqetter men býyndar ózdiginen jazylmaidy. Kerisinshe, jaǵdaidy ýshyqtyra beredi.
