I-Rehab Reine-Uqeqesho lwe-ADL

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Yenza kakuhle Yenza iHIV nge-ADL

Ndiyakholwa ngokwenene ukuba "imikhwa yenza" (wo) indoda, "ngakumbi xa kuvela ekusebenzeni kakuhle ngokuzivocavoca, umzimba kunye nokuthintela intlungu. Kule nto, ndisebenza kakhulu kunye nabaxumi bam ukulungelelaniswa komzimba. Ndiyakholelwa ukuba ukwenza umsebenzi wokunyanga ulungele ukusetyenziswa ngokufanelekileyo nokusetyenziswa kwefomu elungileyo - kunye nolwazi olusisiseko lwezakhono zokuhamba.

Ndineprogram yonke endiyithandana ngothando ngokuthi "ngaphambi kokuzivocavoca" ethatha abaxhamli ngeendlela ezisisiseko zokuphefumla, ukulungelelanisa, kunye nolwazi oluchanekileyo lwamaziko ngaphambi kokuba ndiqalise ngokwenkqubo yoqeqesho. Ndiyazi ukuba amaxesha athile ama-physiotherapists asinaso ixesha elininzi njengoko ndiyenzela ukuthungca okunzulu, kodwa ngokuqhelekileyo bafundisa izigulane ezithile zentshukumo eyakhayo.

Le ntshukumo yakha - ukukhupha, ukunyuka nokuhla kunye nokunye-ukuvula indlela yokusebenza ngokugqithiseleyo, efanelekileyo eyenziwa ngokunyakaza kwemihla ngemihla

• Ezihlobene: Zama iSample of Pre-Exercise - My Recore Support Recipe

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Uqeqesho lwe-ADL - Intro

Xa uqala ukubuyisela entanyeni okanye ukulimala okuphantsi kweyona nto unyango lwakho lunokuthi lube neziko ekunciphiseni iimpawu nokufunda ngezikhundla ezikhuselekileyo ukuba uthathe.

Kungekudala, u-ophaphaza wakho unokuqala ukufundisa ezinye izinto ezisisiseko. Ukunyuka okunjalo kubandakanya ukuhamba, ukunyuka nokuhla ephuma embhedeni wakho, isihlalo okanye naphantsi, ukungena kunye nokuphuma emotweni yakho kunye nokunye. Ukuba nekhono ekwenzeni ezi zenzo eziphambili kuya kunceda ukunciphisa okanye ukunciphisa intlungu njengoko uhamba ngezoshishino zakho zansuku zonke.

Akunjalo kuphela kodwa ukwenza imisebenzi yokuphila kwansuku zonke, njengoko kuthiwa (i-ADLs), kukunika ithuba lokusebenzisa umgudu ongathathi hlangothi kwiimeko zangempela zobomi. Ukungathathi hlangothi kwinqanaba eliphambili le-ADL ekhuselekileyo (kunye nemisebenzi eyenzelwe iziphumo zonyango.)

• Ezihlobene: Ukungathathi hlangothi kunye neDrawing In Maneuver

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Ukubuyela kwi-Safe Safe - Imiyalelo

Ingaba uhamba ukusuka kumqolo wakho ukuya kwicala lakho, icala lakho phambi kwakho okanye phambi kwakho kwicala lakho, ukuqhaqha isakhono esiluncedo ukuba unakho. Ngokuqhelekileyo isetyenziselwa ukutshintsha izikhundla zokulala.

Kulo mzekelo, masizame ukusuka kwindawo ephakamileyo (oko kukulele emhlane wakho) ukulala phantsi.

Into yokuqala yokwenza xa ukugubungela kukufumanisa umqolo wakho ongathathi hlangothi. Landela oko ngokudweba ekusebenzeni. Ezi nyathelo zimbini zokuqala ziyakunceda ukuseka inkxaso efunekayo yokuguqula kwisithuba esithile ngexesha ulele phantsi.

Ukubuyela kwi-Safe Safe - Isikhumbuzo

Kubalulekile ukugqithisa i-trunk yakho njengeyunithi enye. Ukwenza oku, usenokucinga ukuba kukho ipolisi eqinile okanye intonga ehla phakathi kwiphondo lomzimba wakho (umqolo wamagxa) ukusuka entloko nge-pelvis. Isimboli sinokukunceda ugcine izimbambo zakho, amahlombe kunye / okanye i-pelvis ekuhambeni ngokuzimela omnye komnye xa uhamba.

Ngokuqinisekileyo, kulungile ukusebenzisa iingalo zakho kunye nomlenze wakho ophezulu ukukunceda ukuba uphumelele, ngoko ungakhathazeki ngaloo nto.

Uzakufuna isakhono sakho esitsha esitholakalayo sokufumana ukukhwela - uhleli phantsi okanye ulele phantsi ukuze uhlale.

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Hambisa ukulala ukuya kwindawo yokuhlala (kunye nokujonga) ngaphandle kokulimaza umva wakho.

Ukuhamba ukusuka ekuhlaleni ukuya kuhlala.

Njengoko ndikhankanyile kwiphepha langaphambili, uzakufuna umqulu wokuhamba oye wafunda ukuba ubuchule bokuhamba uhleli elele kumqolo wakho okanye ngokulandelana.

Ulale phantsi wakho. Ingaba umqulu wephepha ungagqiba kwicala lakho. Njengoko uhamba ngapha nangapha, ugoba iinqabetho kunye namadolo uze uziphakamise ngeengalo zakho.

Njengomqulu welogi, khumbula ukugcina i-trunk yakho iginile, ingakumbi ukusuka kwi-pelvis ukuya kwi-cage cage. Ngamanye amagama, ungavumeli umlenze wakho uphambuke uze ugobe njengoko uhamba. Esikhundleni saloo, vumela uhlangothi lwakho ngamadolo kwaye (ngokukodwa) iinqumlo zakho zithatha amandla. Gcina umlenze uxhaswe kodwa ukhululekile.

Ukuhamba ukusuka ekuhlaleni.

Sebenzisa imilenze kunye neengalo ukuze uthathe ubunzima kwaye kukuncedise ukuxhasa ubunzima bakho. Ukuba kufuneka, faka iingalo zakho phambi komzimba wakho kwaye usebenzise njengenkxaso njengoko unciphisa umzimba wakho. Xa ufihla ecaleni, u-hip wakho kunye namadolo aguqe kufuneka athambekele kuma-degree angama-90 (oko kukuthi, benza ama-angle angene).

Ukususela kwicala lokulala, sebenzisa izakhono zokuguqula izithuthi ukuze uzithathele kumqolo wakho (okanye phambili).

• Idibeneyo: Indlela yokuhlala kunye neXesha elifanelekileyo

_Umthombo

_{I-Kinser, C., Colby, LA, Exercise Exercise: Isiseko kunye Nezobugcisa. 4 Edition. FA Davis Inkampani. Philadelphia, PA. 2002.}