Ngezizathu ezininzi, ukuzivocavoca luyinxalenye ebalulekileyo yonyango lwe-osteoarthritis. Kodwa lo msebenzi awufanele unyuse iimpawu ze-osteoarthritis. Ziziphi iintlobo zokuzilolonga zilungele izigulane ze-osteoarthritis? Ngaba izixhobo zokuzivocavoca zinconywa izigulane ze-osteoarthritis?
I-regimen yovavanyo equka ukuqeqeshwa kwamandla , ukuguquguquka okanye ukuhamba kweendlela zokuhamba kunye nezinye i- aerobics zifanelekileyo kwiigulane ze-osteoarthritis.
Ukuhamba, ukubhukuda kunye nokuhamba ngebhayisikili kukukhetha okufanelekileyo kwe-aerobic umzimba kwizigulane ze-osteoarthritis kuba zixinzeleleke kakhulu kumalungu (umphumo ophantsi) xa kuthelekiswa nemisebenzi efana nokugijima. Ngokumalunga nokuqeqeshwa kwamandla - ukuphakamisa izibilini zokukhanya, ukusebenzisa ama -tra-bands, i- Pilates , kunye nokusetyenziswa kwamanzi kunconywa. Ukuphucula ukuguquguquka kwemvelo - yoga, tai chi , kunye nokwelula konke kunokuba luncedo.
Izixhobo zokudlala ziyanceda xa zisetyenziswe kakuhle. Sabuza i-rheumatologist uScott J. Zashin malunga nokuzilolonga kunye nokusetyenziswa kwezixhobo zokuzivocavoca izigulane ze-osteoarthritis. "Ngokubhekiselele kwi-osteoarthritis yamadolo okanye i- hip- exercises engagxininisa amajoyina ahamba phambili.Ibhayisiki okanye i-elliptical ilungile. Ukuqiniswa kwee-quadriceps ngeesisindo esiphantsi okanye ukuxhatshazwa kunokunceda i-osteoarthritis yamadolo, ngakumbi ukuba i-patellofemoral ichaphazelekayo. Ukuba izigulane zibuhlungu kakhulu ngosuku olulandelayo, zenze izinto ezininzi okanye ukungalunganga, "watsho
Iseluleko esisisiseko seGym Equipment
Izithuthi zebhayisikili - Isitulo sebhayisikili yakho emele ifuna ukuphakanyiswa ngokwaneleyo ukwenzela ukuba amadolo akho aguqe ngaphezulu kwama-degrees angama-90 okanye akhuphuke phezulu kunesihlalo sakho xa uhamba. Ngezithuba ezihamba phambili ezikude kakhulu ngale ndlela, unciphisa uxinzelelo emadolweni.
Ibhayisikili eliqhelekileyo eliqhelekileyo linika umsebenzi ogqithiseleyo ngaphezu kwebhayisikili. Nangona kunjalo, i-bike ehamba phambili iyancipha kwaye yenzelwe ukunciphisa uxinzelelo kunye noxinzelelo emadolweni kunye nezantsi.
Umqeqeshi we-Elliptical - Umqeqeshi we-elliptical unikeza umqhubi omncinci ochaphazelekayo, ofana nokuhamba, kodwa ngokusebenza ngokukodwa kwe-cardio. Umqeqeshi we-elliptical, umnqamlezo phakathi kwe-stair climber kunye nebhayisiki ehleliweyo, isebenze onke amaqela akho asemasipha kwaye anokukunceda ulahlekelwe isisindo kwaye ulungele ngaphandle kokulimaza amadolo akho.
I-Treadmill - I-treadmill inikeza ukuhamba okuhamba phambili - kwaye akudingeki ukuba ulwe nezinto zezulu. I-Arthritis Namhlanje iphakamisa ukuba uqala ukukhawuleza imizuzu emithathu ukuya kwemihlanu kwaye "ukunyuka ukuya kwizinga elilinganayo ngokunyusa ngokukhawuleza isantya somshini." Xa uyeka, pholisa phantsi ngokunciphisa isantya kwaye uhamba ngesantya esincinci kwimitha embalwa.
Okukwintsusa
Izixhobo zokuzivocavoca zifanelekileyo kwizigulane ze-osteoarthritis - ingakumbi xa zichitshiweyo okanye zilungelelaniswe neemfuno zazo. Injongo kukuzuza kumsebenzi kodwa ungagxininisi amajoyina e-arthritic. Kubalulekile ukuba usebenzise umgangatho ohambelana nekhono lakho lomzimba - kodwa ke ukwakhela ngokukhuselekileyo kwaye ngokuthe ngcembe.
Umthombo:
> Iingcebiso zeTreadmill Ukuhamba Impumelelo. Arthritis Namhlanje. Jodi Helmer. Fi kelelwa ngo 02/23/10.
http://www.arthritistoday.org/fitness/walking/gadgets-and-mechanics/treadmill-walking.php