Wadanda ke fama da cututtukan osteoarthritis na iya zama saboda haɗin gwiwa wanda ba a motsa shi, kamar kowane Wani gabar a jikin mutum wanda da kyar ake amfani dashi yakan zama mai lalacewa.
Sabanin haka, haɗin haɗin gwiwa wanda ake motsawa sosai kuma galibi ba tare da azabtar dashi ba, ana kiyaye shi cikin mafi kyawu. Saboda wannan dalili, ana bada shawara koyaushe ga mutanen da suke da cutar sanyin ƙashi cewa suna motsa su a hankali don dakatar da ciwo.
Motsa jiki yana taimakawa dan rage lalacewar gidajen, rage rashin jin dadi kuma yana bamu damar jin sauki sosai. Duk da haka, lokacin da suka gaya mana cewa mu motsa jiki kuma motsa jiki yana da amfani, a lokuta da yawa muna mamakin ainihin wane nau'in motsa jiki ya kamata ku yi.
Muna da shakku da yawa, game da wanne ne mafi kyawun motsa jiki da likitoci suke ba da shawara, idan aikin motsa jiki ya fi kyau ko ya fi kyau a yi motsa jiki, idan ya zama dole a yi wasanni kowace rana ko kawai kwana uku a mako zai wadatar. Za mu amsa duk waɗannan tambayoyin a wannan labarin.
Amfanin motsa jiki
Motsa jiki yana ƙarfafa tsokoki da jijiyoyi, yana barin jiki ya fi ƙarfin jure wa haɗuwar haɗuwa ta motsa jiki. A wannan bangaren, Lokacin da faɗuwa ta auku, haɗin muscled da kyau na da kariya koyaushe.
Darasi Zaku Iya Yi Lokacin da kuke Ciwon Osteoarthritis
A gaba zamu gaya muku menene mafi kyawun motsa jiki da za'a iya yi yayin da kuke da cutar sanyin ƙashi.
- Exercisesananan motsa jiki suna taimakawa da ƙarfi kuma kiyaye motsi na haɗin gwiwa, zaku iya yin motsi a cikin kafaɗa zana da'ira, ba tare da tilastawa ba.
- Hakanan zaka iya yi darussan da ke kula da saurin jijiyar jiki da ƙarfin tsokakamar yin iyo yin yawo, motsa jiki, motsa jiki, da ma wasu atisayen juriya ta amfani da makada na roba.
- Wajibi ne a koyaushe a nemi likita lokacin da za ku aiwatar da shirin motsa jiki ta yadda ba zai iya cutar da lafiyarku ba.
Wanne ne mafi kyawun motsa jiki ko ƙarfin motsa jiki?
Mafi kyawun motsa jiki don magance osteoarthritis na gwiwa sune waɗanda ke ƙarfafa ƙwayoyin quadriceps waɗanda ke tallafawa haɗin gwiwa gwiwa.
Idan anyi daidai, yana sarrafa rage raunin osteoarthritis da 20%. Wannan yana amfanar da mara lafiya ta hanyar bashi damar inganta yanayin jikin sa, wanda shine dalilin da ya sa yafi dacewa ayi atisayen motsa jiki na motsa jiki kamar iyo, motsa jiki, ko tafiya. Abin sha'awa, lokacin da aka haɗu da ƙarfin motsa jiki da ayyukan aerobic a cikin zama ɗaya, fa'idar ta ƙasa da lokacin da ake yin su daban.
Lokacin da aka haɗu da ayyukan biyu, an rage ɓata lokaci akan kowanne kuma wannan yana rage fa'idodin ku. Kodayake yana iya zama cewa nau'ikan motsa jiki iri biyu suna shafar mahaɗa daban don haka suke tsoma baki a tsakaninsu.
Yayin jiran dalilin da za a fayyace, sakamakon binciken ya nuna cewa suna son haɗuwa ƙarfi da ayyukan aerobicAn fi so a aiwatar da su a ranaku daban-daban fiye da a rana guda.
Exercisesarin motsa jiki ko karin motsa jiki
An samo zama uku a kowane mako don bayar da fa'idodi fiye da ɗaya ko biyu. Hakanan, aikin motsa jiki mai ƙarfi bai nuna mafi kyau ko mafi muni daga aiki matsakaici ba.
Yi tafiya da tafiya
Yana da mafi aminci kuma mafi arha aiki, Tafiya wani abune da kowa yayi, baya bukatar wani horo na zahiri kuma yana yiwuwa wannan aikin yana da matukar alfanu ga duk wadanda suke fama da cutar amosanin gabbai.
Yana taimakawa wajen motsa tsokoki na ƙafafu kuma yana rage ciwo da nakasa da haɗin gwiwa da abin ya shafa.
Tai Chi
Tai chi na iya zama wani motsa jiki mai matukar amfani muyi yayin da muke da cututtukan zuciya, kamar aquagym ko wasan motsa jiki na ruwa.
Tai chi asalinsa daga China ne kuma yana da halin tafiyar hawainiya da motsi wanda banda fa'ida da mu, zai iya inganta daidaito, ƙarfi da kula da jikinmu.
Manya tsofaffi waɗanda ke yin wannan wasan, yana taimaka musu su kasance cikin ƙoshin lafiya, kuma inganta lafiyar su gaba ɗaya. Hakanan yana rage haɗarin faɗuwa. A cikin mutanen da ke fama da cutar sankarau, yana rage ciwo da inganta ayyukan haɗin gwiwa. Menene ƙari, yana da fa'idar cewa idan kun fara farawa tun kuna shekaru, zaka iya kaucewa zafin da ya sha ta ciwon atritis.
Gymnastics a cikin wurin waha
Game da ruwa, yana inganta sassaucin gwiwoyi da kwatangwalo, da kuma karfin murji da karfin aerobic. Inganta ikon haɗin gwiwa kuma wannan fa'idar ana ajiye su tsawon watanni uku bayan zaman karshe.
Ire-iren atisaye don kaucewa lokacin da muke fama da cutar sanyin kashi
Hakanan zamu iya sanin mafi kyawun atisaye don magance amosanin gabbai tare da motsa jiki, dole ne kuma muyi la'akari da irin ayyukan da bai kamata muyi ba a kowane yanayi saboda zai iya zama mara amfani ga jikin mu.
- Ya kamata a guji motsa jikin da zai iya cutar da mahaɗin fiye da ɗaya wannan ya riga ya lalace Amma yana yiwuwa a ci gaba da yin wasanni a kai a kai muddin ana yin sa ta hanyar da ta dace, ka tabbata kana da dabarun da ta dace a cikin isharar da kayan aiki masu kyau.
- Zai fi dacewa don gujewa canje-canje kwatsam cikin ƙarfi da tsawon lokacin aikin, yana daya daga cikin sanadin rauni na haɗin gwiwa.
- Ya kamata motsa jiki ya ƙare a hankali, ya kamata ku gama aikin tare da miƙawa, kuma a farkon, ya kamata ku ji dimi kafin fara miƙawa.
- Zai fi dacewa don gujewa canje-canje kwatsam cikin ƙarfi da tsawon lokacin atisayen, saboda wannan yana haifar da raunin haɗin gwiwa. Har ila yau yana da mahimmanci don ci gaba da farawa da ƙarshen raunin haɗin gwiwa.
- Wasannin da ke haifar da raunin da ke maimaitawa na iya haɓaka saurin guringuntsi. lokacin da ake motsa jiki sosai, wasan motsa jiki, rawa na gargajiya ko wasan hockey. Za a iya haifar da ciwon baya ta hanyar ayyuka kamar wasan motsa jiki ko hawa doki.