Labo abahlushwa i-osteoarthritis kungenzeka ukuthi kungenxa yelungu elingavocavoci umzimba, njenganoma yini Esinye isitho emzimbeni womuntu esingasetshenziswa kakhulu sithambekele ekuwohlokeni.
Ngokuphambene nalokho, ilunga elisetshenziswa kakhulu futhi kaningi ngaphandle kokujeziswa, ligcinwa lisesimweni esingcono. Ngokwalesi sizathu, njalo kunconywa kubantu abane-osteoarthritis ukuthi bazisebenzisa ngokucophelela ukunqanda ubuhlungu babo.
Ukuzivocavoca umzimba kusiza ukumisa ukuwohloka kwamalunga, kunciphise ukungakhululeki futhi kusenze sizizwe singcono kakhulu. Noma kunjalo, lapho besitshela ukuthi kufanele silolonge umzimba nokuthi ukuvivinya umzimba kunenzuzo, ezikhathini eziningi siyazibuza ukuthi hlobo luni lokuvivinya umzimba okudingeka ulwenze.
Sihlaselwa ukungabaza okuningi, mayelana nokuthi yikuphi ukuzivocavoca okuhle ukwelulekwa odokotela, uma umsebenzi we-aerobic ungcono noma kungcono ukwenza izivivinyo zokwakha umzimba, uma kunesidingo sokwenza imidlalo nsuku zonke noma izinsuku ezintathu nje ngeviki kuzokwanela. Yonke le mibuzo sizoyiphendula kulesi sihloko.
Izinzuzo zomsebenzi womzimba
Ukuvivinya umzimba kuqinisa imisipha namathambo, okuvumela umzimba ukuthi umelane kangcono nokwethuka okuhlangene okubangelwa ukuzivocavoca umzimba. Ngokwesinye isandla, Lapho ukuwa kwenzeka, ilunga elinemisipha elihle livikeleka kangcono njalo.
Ukuzivocavoca Ongakwenza Lapho Une-Osteoarthritis
Okulandelayo sikutshela ukuthi yiziphi izivivinyo ezinhle kakhulu ezingenziwa uma une-osteoarthritis.
- Ukuzivocavoca okulula kudambisa ukuqina futhi ugcine ukunyakaza kokujoyina, ungenza ukunyakaza ehlombe kudweba isiyingi, ngaphandle kokuphoqa.
- Ungakwenza futhi ukuzivocavoca okugcina ukuguquguquka kwethenda namandla emisiphanjengokubhukuda i-walk, i-aerobics, ukuhamba ngebhayisikili, kanye nokunye ukuvivinya umzimba usebenzisa ama-band elastic.
- Kuyadingeka ukuxhumana njalo nodokotela lapho kufanele wenze uhlelo lokuzivocavoca ukuze lungabeki impilo yakho engcupheni.
Yini ukuzivocavoca umzimba okungcono noma ukuzivocavoca amandla?
Ukuzivocavoca okuhle kakhulu ukwelapha i-knee osteoarthritis yilawo aqinisa imisipha ye-quadriceps esekela ngokunembile ukuhlangana kwamadolo.
Uma kwenziwe kahle, ikwazi ukunciphisa ubuhlungu be-osteoarthritis ngo-20%. Lokhu kuzuzisa isiguli ngokumvumela ukuthi athuthukise isimo sakhe somzimba, yingakho kungcono ukwenza izivivinyo ze umsebenzi we-aerobic ngokomzimba njengokubhukuda, ukuhamba ngebhayisikili, noma ukuhamba ngezinyawo. Kuyathakazelisa ukuthi lapho izivivinyo zamandla nemisebenzi ye-aerobic ihlanganiswa kuseshini efanayo, inzuzo ingaphansi kunalapho yenziwa ngokuhlukile.
Lapho le misebenzi emibili isihlanganisiwe, kuchithwa isikhathi esincane kulowo nalowo futhi lokhu kunciphisa izinzuzo zakho. Yize kungenzeka futhi ukuthi lezi zinhlobo ezimbili zokuvivinya umzimba zithinta amalunga ngokuhlukile ngakho bayaphazamisana.
Ngenkathi kusalindwe isizathu sokuthi sicaciswe, imiphumela yocwaningo iphakamisa ukuthi bafuna ukuhlanganisa amandla nemisebenzi ye-aerobicKungcono ukuzijayeza ngezinsuku ezahlukahlukene kunangalolo suku.
Ukuvivinya umzimba kaningi noma ukuzivocavoca okukhulu
Izikhathi ezintathu ngesonto zitholakale zinikela ngezinzuzo ezingaphezu kweyodwa noma ezimbili. Futhi, ukuvivinya umzimba ngamandla akuboniswanga kungcono noma kubi kunomsebenzi olinganiselayo.
Hamba uhambe
Umsebenzi ophephe futhi oshibhile, Ukuhamba kuyinto eyenziwa yilowo nalowo muntu, akudingi ukuqeqeshwa ngokomzimba futhi kungenzeka ukuthi lokhu kuvivinya umzimba kunenzuzo enkulu kubo bonke labo abaphethwe yisifo samathambo.
Kuyasiza ukuzivocavoca imisipha yemilenze futhi kwehlisa ubuhlungu nokukhubazeka kwamalunga athintekile.
I-Tai chi
I-Tai chi ingaba ukuzivocavoca okunenzuzo kakhulu okufanele sikwenze lapho sinesifo samathambo, njenge-aquagym noma i-gymnastics yamanzi.
I-Tai chi idabuka eChina futhi ibonakala ngokunyakaza okuhamba kancane noketshezi okuthi, ngaphandle kokusizuzisa, kungathuthukisa ibhalansi yethu, amandla nokulawula umzimba wethu.
Abantu abadala abenza lo mdlalo, babasize ukuthi bahlale kangcono ngokwengqondo, futhi bathuthukise impilo yabo jikelele. Futhi kunciphisa ubungozi bokuwa. Kubantu abane-osteoarthritis, inciphisa izinhlungu futhi ithuthukise imisebenzi yokuhlangana. Yini enye, unethuba lokuthi uma uqala ukuzijwayeza usemncane, ungabugwema ubuhlungu obuhlushwa ukuhlushwa yi-atritis.
Ukuzivocavoca echibini
Ngokuqondene ne-aquagym, ithuthukisa ukuguquguquka kwamadolo nezinqulu, kanye namandla emisipha namandla e-aerobic. Kuthuthukisa ikhono lamajoyinti futhi kuzuze zigcinwa izinyanga ezintathu ngemuva kweseshini yokugcina.
Izinhlobo zokuzivocavoca okufanele sizigweme lapho sihlushwa i-osteoarthritis
Ngendlela efanayo yokuthi singazi izivivinyo ezinhle kakhulu zokwelapha i-arthritis ngokuzivocavoca, kufanele futhi sinake ukuthi yikuphi ukuvivinya umzimba okungafanele sikwenze ngaphansi kwanoma yiziphi izimo ngoba kungaba nomthelela emizimbeni yethu.
- Ukuzivocavoca okungalimaza amajoyinti angaphezu kwelilodwa kufanele kugwenywe lokho sekuvele kuthambile. Kepha kungenzeka ukuthi uqhubeke nokuzijwayeza umdlalo njalo inqobo nje uma wenziwa ngendlela enengqondo, qiniseka ukuthi unenqubo efanele ezenzakalweni zomzimba kanye nempahla esezingeni elifanele.
- Kukhethwa ukugwema izinguquko ezingazelelwe ekujuleni nasikhathi sokuzivocavoca umzimba, ingenye yezimbangela ezivame kakhulu zokulimala okuhlangene.
- Umsebenzi womzimba kufanele uqedwe ngokuqhubekayo, kufanele uqedele ukuvivinya umzimba ngokunweba, futhi ekuqaleni, kufanele futhi ufudumale ngaphambi kokuqala ukwelulwa.
- Kungcono ukugwema izinguquko ezingazelelwe ngamandla nobude bezivivinyo, ngoba lokhu kubangela ukulimala okuningi okuhlangene. Kubalulekile futhi ukuqala nokuqeda ukulimala ngokuhlanganyela.
- Imidlalo edala ukulimala okuphindaphindiwe nayo ingasheshisa ukugqoka uqwanga. lapho uzivocavoca kakhulu, i-gymnastics, umdanso we-classical noma i-hockey. Ubuhlungu beqolo bungadalwa yimisebenzi efana nokushushuluza noma ukugibela ihhashi.