Ngemuva kokuhlinzwa kwebele , ukususwa kwe-lymph node , noma imisebe yesikhumba , kuzodingeka wenze ezinye izivivinyo zengalo ukukusiza ukuthi ululame. Ukuzivocavoca nje kwezempi kusiza ukunciphisa imiphumela emibi yokwelashwa, futhi ubuyele emisebenzini evamile. Qinisekisa ukuthi uxoxisana nezinhlelo zakho zokuzivocavoca nodokotela wakho - ngaphambi kokuba uqale.
Ukuqapha Ukuzivivinya Kwezempi Emva Kokuhlinzwa Kwebele
Uma unezikhukhula zokuhlinza , linda kuze kube yilabo abangaphandle, ukuqala ukuzivocavoca. Uma une-sutures endaweni, ungawacindezeli. Ungenzi noma yiziphi izivivinyo kuze kube seqophelweni lobuhlungu.
Gqoka ukuze uthole induduzo, ngakho ungahamba kalula ngangokunokwenzeka. Hlela indawo yezindlela zakho zokuzivocavoca - indawo eqoshiwe, noma indawo lapho ungafaka khona umshini wokuzivocavoca.
Ukufudumala-ehlangothini nekhandla ngaphambi kokuba uqale ukuzivocavoca - uthathe ishawa, i-tub soak, noma usebenzise i-compress efudumele cishe imizuzu engama-20. Hambisa kancane kancane nangomusa ngenkathi usebenzisa umzimba, uthola kahle, kodwa hhayi ubuhlungu obukhulu.
Yenza umzimba wakho izikhathi ezimbili ngosuku. Phinda umsebenzo ngamunye izikhathi ezinhlanu kuya kwezingu-7, ukwenze ngendlela efanele njengoba unakho. Ungathanda ukudlala umculo ophuthumayo, otholile ngenkathi usula. Yiba njalo ukwenza izandla zakho zengalo. Lokhu kuzosheshisa ukutakula kwakho futhi kukunike imiphumela emihle kakhulu.
Nakhu okudingayo esandleni salezi zenzo zokuzivikela ukuze uqalise:
- Indawo enkulu ngokwanele ukulala
- Ubude bodonga obungavunyelwe, obude kunokuba ungakwazi ukufinyelela
- Ikhoneni likamelo, noma umnyango ovulekile
- Ithawula lokugeza
- I-wand, umuthi womshanelo, noma umoba (ngokuzithandela)
- Isihlalo esinzima esinemuva esingasekela amahlombe akho
Ukulungele? Ake siqale ngezinye izitezi zokuhlola.
Wand Lift - Floor Exercise Zombili Izikhali
Ngemuva kokuhlinzwa kwebele, uhlangothi lwakho lokuhlinzwa lungase luzizwe lukhuni, ngakho-ke ukuzivocavoca kwengalo kuyindlela ebalulekile yokwandisa ukuguquguquka kwakho nokwandisa ukuhamba kwakho. Ungasebenzisa into yasendlini nge-wand: umoba, isibambo se-broom, umgcini wesikhwama, isilenge noma ukhuni. I-wand yakho kufanele ibe mkhulu kunamahlombe akho futhi ubambe ngokwanele ukuqonda kalula.
Wand Lift - Floor Exercise
Thola indlela yakho yokuzivocavoca futhi ulungiselele ukuphakama kwe-wand lapho ukhetha indawo ongalala kuyo.
- Lala phansi ngemuva kwakho, ugcine umhlane wakho nentamo ngokuqondile.
- Ukuze usize ukugcina iphansi lakho eliphansi, phakamisa amadolo akho (bona imifanekiso).
- Izinyawo zakho kufanele zibe flat flat, ububanzi ububanzi eceleni. Ungagcini amadolo akho - njengezinyawo zakho, kufanele ahlukaniswe.
- Izandla zakho ezingaphezulu zizobe zihlezi phansi ngendwangu yakho, futhi isandla sakho sizokuqonda i-wand njengoba ihlala emgodini wakho.
- Izandla zakho kufanele zibe nobubanzi behlombe phakathi nalesi sivivinyo. Lokhu kuvumela izingalo zakho ukusizana zonyusa i-wand futhi ziguqule amahlombe akho.
1. Bamba i-wand enzandleni zombili bese uqondisa izingalo zakho. Uma uthanda, vala izindwangu zakho, kodwa ungapheli amandla. Gcina amahlombe akho emahlombe phansi.
2. Ngesandla zombili kokubili, vusa i-wand enhloko yakho. Phakamisa i-wend ngangokunokwenzeka ngaphandle kokubangela ubuhlungu. Sebenzisa ingalo yakho engathintekile ukuze usize ingalo yakho yokuhlinzwa. Gcina izingalo ezihambisanayo - ungaphambuki i-wand on ikhanda lakho. Bamba i-wand kule ndawo ngamasekhondi angu-5 njengoba imisipha yakho isakazwa.
3. Nciphisa izingalo zakho ku-Isikhundla 1, bese uhlala kancane.
4. Phinda lesi sivivinyo izikhathi ezinhlanu kuya kweziyisikhombisa.
Ungakhathazeki uma ungeke ukwazi ukuphakamisa umoba yonke indlela phezulu - yenza kanye nokusemandleni akho. Khulisa kancane kancane ukwelula kwakho, ngakho-ke ungase uguquke kakhulu. Zama ukungadlulisi amahlombe akho ngesikhathi sokuvivinya umzimba - gxila ekuhambeni kwehlombe lakho.
I-Elbow Winging - I-Floor Exercise
Nansi indlela enhle yokwandisa ukunyakaza kwesifuba sakho esiphezulu ne-shoulder - i-elbow winging. Lesi esinye sezivivinyo eziningi zengalo ongayenza ngemuva kokuhlinzwa kwebele. I-elbow winging iyasiza ekujikelezeni kwehlombe kanye nasenhla kwesifuba se-muscle eguquguqukayo.
I-Elbow Winging - I-Floor Exercise
Yenza lo msebenzi ngesikhathi ulele phansi noma embhedeni wakho. Lokhu kuzokusiza ukubamba amahlombe akho amahlombe ngenkathi uhlanganiso lwakho lwehlombe lujikeleza. Lala phansi ngamadolo akho wakhuliswa futhi izandla zakho ziboshwe ngemuva kwentamo yakho. Gcina umhlane wakho nentamo ngokuqondile.
- Qala ngezandla zakho ziboshwe ngemuva kwentamo yakho kanye nezikhala zakho ezikhomba etafuleni.
- Ukugcina izandla zakho zikhonjiwe futhi ikhanda lakho likhona, phakamisa izingxube zakho eceleni nangaphansi ukuze uhle kakhulu. Bamba lesi sikhundla ngamasekhondi angu-3 kuya kwangu-5.
Phinda lokhu kusebenza izikhathi ezinhlanu kuya kweziyisikhombisa. Ungakhathazeki uma ungeke uhlehlise izindlebe zakho phansi kuze kube phansi - yenza nje kanye nakho. Khulisa kancane kancane ukwelula kwakho, ukuze uhlangane nehlombe lakho lihambe futhi. Gcina amahlombe akho amahlombe okwamanje phakathi nalokhu kuvivinya - gxila emgqeni wakho nasendleleni yehlombe.
I-Chest Stretch - Floor Exercise
Ukwenza i-chest stretch kungaba ukuphumula kakhulu. Ungenza lo msebenzi uma ulele phansi noma embhedeni wakho. Isifuba sithuthuka sisiza ukwandisa ukuguquguquka kwemisipha yesifuba sakho sekhanda, okungazizwa unzima futhi unzima ngemva kokuhlinzwa kwebele .
I-Chest Stretch - Floor Exercise
Lungiselela lo msebenzi ngokubeka phansi noma embhedeni wakho. Uma usebenzisa umbhede wakho kulolu hlelo, faka ihlombe lakho lisondele emaphethelweni omubi ngangokunokwenzeka. Lokhu kukunika ububanzi obukhulu bokuhamba. Amadolo akho angase aphakame, njengokuvivinya kwe-Wand Lift, noma ungagcina imilenze yakho iselulelwe flat.
- Phakamisa ukuhlinzwa kwakho-side side up, kuze kube perpendicular emzimbeni wakho.
- Kanciphisa kancane futhi uhlise ngokucophelela ingalo yakho phansi. Zizwe kancane kancane emisipha yakho yesifuba esifubeni. Yeka ukwehlisa ingalo yakho uma ukwelula kunzima - ungenzi lo msebenzi kuze kube seqophelweni lobuhlungu. Bamba lesi sikhundla cishe imizuzwana engama-30.
Phinda lokhu kusebenza izikhathi ezintathu kuya kwezi-5. Ungasebenzisi noma yisiphi isisindo esandleni sakho ukusiza ukwelula. Uma unzima kakhulu emva kokuhlinzwa, kungathatha isikhathi esithile ukuphinde uguquguquke esifubeni sakho. Zinike isikhathi, ukhumbule ukuhamba ngomusa.
I-Flip Blade Finyisa - Uhlezi Ukuzivocavoca
Leli qhwa lehlombe lisebenza ngokubambisana lihle ekuhlanganyeleni kwehlombe kanye ne-scapula. Ungenza lo msebenzi ngokuma noma ukuhlala endaweni. Lesi esinye sezivivinyo eziningi zengalo ongazenza ngemuva kokuhlinzwa kwebele, ukwandisa ukuguquguquka kwakho. Nansi indlela yokwenza i-shoulder blade ukucindezela ukuzivocavoca.
I-Flip Blade Finyisa - Uhlezi Ukuzivocavoca
Yenza lo msebenzi lapho uhlezi esitokisini, emaphethelweni esihlalo, noma emaphethelweni ombhede wakho. Udinga isikhala esanele ngemuva kwakho ukuze uphumule izandla zakho uphendulele ama-elbows akho. Hlala uqonde, ugcine umgogodla nentamo yakho ngqo.
- Qala ngokufaka izandla zakho ndawonye ngemuva kwakho. Gcina amahlombe akho nezikhali zikhululekile. Bheka phambili phambili.
- Ukugcina izandla zakho ndawonye, phonsa kokubili amahlombe phansi bese ubuyela ngenkathi ujikeleza izingalo zakho ngaphakathi. Kumele ukwazi ukuzwa amahlombe akho ehlombe ahambela umgogodla wakho. Bamba lesi sikhundla ngamasekhondi angu-3 kuya kwangu-5, ukuze uthole ukwelula. Isifuba sakho sizokwandisa ngaphambili.
Phinda lokhu kusebenza izikhathi ezinhlanu kuya kweziyisikhombisa. Uma ungeke ukwazi ukuhambisa zombili amahlombe kanye nezingalo ngokulinganisa okwamanje, ungakhathazeki - yenza nje okusemandleni akho. Zama ukwandisa isikhathi sakho sokwelula njengoba uzizwa ukwazi, ukuze uthole amahlombe akho ahambayo futhi.
I-Side Stretches - Ukuhlala Ukuzivocavoca
Ukwehlisa ngeso elihle eceleni kwakho kuyindlela enhle yokuqala ukululama kusuka ekubelethweni kwebele . Ukwehla kwesokunxele kungenziwa endaweni ehlezi. Lezi zizosiza nge-trunk, ehlombe nekhono lokuguquguquka kwengalo.
I-Side Stretches - Ukuhlala Ukuzivocavoca
Ingabe lawa macala ahamba kancane kancane futhi kancane kancane. Yenza okusemandleni akho ukugcina izandla zakho zisize phezu kwekhanda lakho ngenkathi zigoqa - gwema ukudonsa phambili. Lokhu kuzokwelula imisipha yakho yesifuba esifubeni, isiqu, umgogodla, intamo, amahlombe kanye nezingalo.
- Hlala esihlalweni esinzima nawe emuva nangentamo ngqo, futhi izandla zakho zifakwe emgodini wakho. Ungagcina amadolo akho ndawonye (njengoba kubonisiwe) noma ubeke amadolo nezinyawo zakho ngobubanzi besikhwama ngaphandle.
- Njengoba izandla zakho zihlangene ndawonye, ziphakamise izingalo zombili phezu kwekhanda lakho endaweni ekhululekile. Akudingeki ukuthi uqondise izingalo zakho, kodwa ubone ukuthi uphakeme kanjani uphakamise izandla zakho ukuze uthole ukwelula okuhle. Yeka uma uzizwa ubuhlungu.
- Ukugcina izingalo zakho phezu kwezinyawo nezinyawo zakho phansi, ukugoba okhalweni futhi uzizwe kahle kahle izingalo nezinhlangothi zakho. Bamba lokhu cishe imizuzwana emithathu.
- Buyela endaweni 2.
- Bend ngakwesokunene bese ulula, ubambe le pose cishe imizuzwana emithathu.
Phinda uhlangothi lubeka izikhathi ezingu-5 kuya kwezi-7.
Ukunyuka Kwezakhiwo - Ukuzivocavoca Okumisiwe
Ungenza udonga oluhamba phambili (noma ukukhwela udonga) ngezindlela eziningana, usebenzisa eyodwa noma zombili izingalo ngesikhathi. Ama-angles ahlukene asebenza imisipha yakho ye- rotator ngezinkomba ezahlukene, ukwandisa uhla lwakho lokuhamba.
Ukukhuphuka I-Front Front - Ukubhekana Ne-Wall
- Hlala ubheke odongeni, ngezinzwane zakho cishe ngamasentimitha ayisishiyagalombili noma ayishumi ukusuka ebhodini. Beka izandla zakho odongeni ngezinga leso. Lesi yisimo sakho sokuqala.
- Hamba iminwe yakho phezulu odongeni, ugibele phezulu ngangokunokwenzeka. Zizwa imisipha yakho ehlangene kanye nengalo besebenza ndawonye. Hamba izandla zakho ngqo odongeni, ngaphandle kokuhamba nge-angle. Hambisa umzimba wakho odongeni, uma ukwazi ukufinyelela phezulu. Bamba izandla zakho endaweni ephakeme ongayiphatha cishe imizuzwana engu-15.
- Hlanganisa izingalo zakho bese uvumela ukuba bahlehlele phansi endaweni yakho yokuqala.
Phinda i-Front Front Climb 3 kuya ku-5 izikhathi. Umgomo wakho uzokwazi ukuphakamisa izingalo zakho phezulu ngokusemandleni akho.
Ukunyuka Ngodonga Oluhlangothini - Ohlangothini Oludongeni
- Hamba nohlangothi lwakho lokuhlinza odongeni, ngesithende sakho cishe ngamasentimitha ayisishiyagalombili noma ayishumi ukusuka ebhodini. Beka isandla esisodwa odongeni ngezinga leso. Hambisa lesi sandla mayelana nobubanzi obubanzi besandla (noma nge-angle angama-30 degree ukusuka emzimbeni wakho). Lesi yisimo sakho sokuqala.
- Manje faka iminwe yakho phezulu odongeni, ukhuphuke phezulu ngangokunokwenzeka. Zizwa ukuhlanganyela kwakho kwehlombe ukujikeleza futhi imisipha yakho yezingalo ephezulu ilula. Hamba isandla sakho phezulu odongeni, uqondise umlenze wakho njengoba uhamba. Hambisa umzimba wakho odongeni, uma ukwazi ukufinyelela ngaphezulu. Bamba isandla sakho phezulu njengoba ungaphatha cishe imizuzwana engu-15.
- Sula ingalo yakho uphinde uqale isikhundla sakho sokuqala.
Phinda uhlangothi oluseceleni Ukhawule izikhathi ezintathu kuya kwezi-5 ngengalo ngayinye. Lokhu kusiza ukusebenzisana nemisipha yehlangothini kanye neyasenhla yezingalo ukuze uthole ukuguquguquka okukhulu.
I-Corner Push-Ups - Ukuzivocavoca okumiyo
Ama-push-ups ayi-Corner iyindlela enhle yokwelula imisipha yakho ye-pectoral - imisipha emikhulu ewela isifuba sakho. Konke okudingayo ikhoneni ekamelweni futhi isikhathi esithile ukwenza ama-push-ups akho ekhoneni. Ukwehlisa imisipha yakho ye-pectoral kukusiza ukuthi ululame ekubelethweni kwebele .
I-Corner Push-Ups - Ukuzivocavoca okumiyo
Ngemuva kokuhlinzwa kwebele noma kwehlombe, imisipha yakho yesifuba ingase ibe nomuzwa oqinile futhi oqinile. Enye indlela yokwenza lezo zinhlanzi zihambe futhi ngokukwenza ukuqhuma kwekhonksi. Uma ungenayo ikona lekamelo elinogumbi olwanele olwanele nendawo yokubeka phansi, thola umnyango ovulekile ongasebenzisa esikhundleni. Umqondo uwukusebenzisa isisindo somzimba wakho ukuze usebenzise lezi zinsizwa zesifuba.
- Hamba uye ekhoneni ekamelweni uphinde uphumule kokubili izibikezelo odongeni, ube nezinga eliphezulu lezingalo zakho phansi. Ngenkathi usukuma uqonde, thatha cishe ingxenye yesinyathelo emuva. Lokhu kuzoba isikhundla sakho sokuqala.
- Ngemuva wakho ngokuqondile, futhi ugcine izimpande nezinyawo zakho namanje, uncike kancane kancane ekhoneni uze uzizwe ulula. Kufanele uzizwe amahlombe akho ehlombe ahambela phambili emgodleni wakho. Bamba lesi sikhundla cishe amasekhondi angaba ngu-30, bese ubuya ngobumnene ku-Isikhundla 1.
Phinda lo msebenzi kathathu, bese uthatha ukuphumula okuphumula. Qinisekisa ukuthi ungaphonsa umgogodla wakho noma ugoqe izingalo zakho odongeni ngenkathi wenza ama-push-ups ekhoneni. Uma ungeke uncike ekhoneni kakhulu kakhulu, kulungile - yenza nje okusemandleni akho. Hambisa ngomusa futhi ngokushelela. Yeka uma uzizwa ubuhlungu. Ngokuhamba kwesikhathi, uzokwazi ukwenza kahle i-push-ups ekhoneni ngendlela efanele.
Ithawula Lithengisa - Ukuzivocavoca Ukuma
Ukuze uthole ihlombe lakho libuyele emuva ngemuva kokuhlinzwa kwebele, zama le welula ithawula - isebenza ngokuhlanganyela kwehlombe lakho lokujikeleza kwangaphakathi. Ukwenza ithawula ithambe kabili ngosuku kuzokuthuthukisa ukuguquguquka kwehlombe lakho kanye nokuhamba kwezinyathelo.
Ithawula Lithengisa - Ukuzivocavoca Ukuma
Ukuze ithawula ithambe, uzodinga ithawula lokugeza elide elide. Phakathi nalokhu kuvivinya umzimba, uzosebenzisa ingalo eyodwa ukuze usebenzise omunye. Ungaqhubeki phambili, uphazamise umzimba wakho, noma welula kuze kube seqophelweni lobuhlungu njengoba wenza ithawula elula. Umgomo wakho ukukhipha ihlombe lakho elithintekile ukuze ukwazi ukufinyelela phakathi kwe-back your back.
- Vuka ngokuqondile ithawula elidwetshiwe ngaphesheya kwesigcawu sakho sokunene. Bamba phambili ithawula ngakwesokunene sakho, nangemuva kwethawula ngakwesokunxele sakho, ngemuva kwakho. Manje usesikhundleni sakho sokuqala.
- Sebenzisa isandla sakho sokunene ukuze udonsa ngobumnene ithawula. Lokhu kuzokwelula isandla sakho sokunxele bese kubangela ukuba ihlombe lakho lesokunxele lijikeleze. Uma uzwa ingalo yakho yesobunxele isolula, ubambe leso simo cishe imizuzwana engama-30 bese uphumule.
Ingabe ithawula ithambe kathathu, bese ushintsha izingalo. Yelula enye ingalo yakho izikhathi ezintathu. Ingabe ithawula ithambe kabili ngosuku. Uma ungaboni ukuthuthukiswa ngokushesha, ungakhathazeki - ukujikeleza ukuhamba kungathatha amasonto ambalwa ukubuyisela. Yenza konke okusemandleni akho futhi uqhubeke nesimiso sakho sokuzivocavoca njalo.
Okuningi mayelana nokuzivocavoca nokuvuselelwa kwesisu
Kunezinye izivivinyo eziningi ezingakusiza ukuthi uphinde uthole ukuhamba okuhle kokuhamba emisipha yakho yesandla, ihlombe nesifuba. Uma udinga usizo lokufunda lezi zivivinyo noma ufuna usizo lobuchwepheshe, thola umuthi omuhle ongakusiza. Ukuqondiswa kwePilates, ukwelashwa ngokomzimba, imithi yezemidlalo, kanye namathambo kungaba usizo olukhulu.
Qhubeka usebenzise umzimba emva kokuhlinzwa kwebele ukuze uphinde uthole amandla akho nokuguquguquka. Ukudla okunempilo nokuzivocavoca njalo kungumkhuba omuhle wokwenza - kuzokwenza ukuthi ingozi yakho yokuphindaphinda , uthuthukise imizwa yakho, futhi ikusize ulahlekelwe isisindo.
Ukuzivocavoca okwengeziwe kokuzama:
- I-Pilates ye-Breast Cancer Recovery
- I-Pilates Ukuzivocavoca: Isikhali Sifinyelele Futhi Sithinte Ukuzinza Nokuqina Kwezinwele
- Pilates Ukuzivocavoca: Izikhali Ngaphezu
- Ukwelashwa Kwemvelo: Uhlelo Lokuthutha Ukubuyiswa Kwamaphutha Emva kokusebenza
- Ukwelashwa Kwemvelo: Rotator Cuff Ukuqinisa Exercises
- Imithi yezemidlalo: Ukuzivocavoca nge-shoulder Rehab - I-Isometric Rotator Cuff Shoulder Exercises
- I-Orthopedics: I-Frozen Shoulder Treatment
Izinto Okumele Uzikhumbule Ngokuzivocavoca Nokuvuselelwa Kwebele
Qinisekisa ukuthi uxoxisana nezinhlelo zakho zokuzivocavoca nodokotela wakho - ngaphambi kokuba uqale. Ungadluli umsebenzi womzimba emavikini ngemuva kokuhlinzwa kwakho. Yiba nomnene ngengalo yakho ethintekile. Ukwandisa umsebenzi wakho wokuphindaphinda kancane kancane. Misa futhi uthole usizo uma unezinhlungu ezingasuki, ukuthuthukisa ukuvuvukala eduze nanoma yikuphi ukuhlambalaza, noma ukushaya ikhanda noma umbono obonakalayo.
Umgomo wakho ukubuyisela ukunyakaza nokuguquguquka ezandleni zakho, emahlombe nasezinsumeni zesifuba, nokugqugquzela imfucuza yamanzi, okusiza ukuvimbela i-lymphedema. Zinike amasonto ambalwa ukuze ululame ekubelethweni kwebele, futhi ukhumbule ukuthi ukuzivocavoca kungasiza!
> Imithombo:
> Ukuzivocavoca Emva kokuhlinzwa kwebele. I-American Cancer Society. Kubuyekezwe: 06/19/2013.
> Gcina Amahlombe Athu. IHhovisi LokuHlola Lokuhamba, i-Moss Rehabilitation Research Institute. Kushicilelwe ngo-2003.