Ngezizathu eziningi, ukuzivocavoca kuyisici esibalulekile ekwelapheni kwe-osteoarthritis. Kodwa lo msebenzi akufanele ukwandise izimpawu ze-osteoarthritis. Yiziphi izinhlobo zokuzivocavoca ezingcono kakhulu iziguli ze-osteoarthritis? Ingabe imishini yokuzivocavoca inconywa iziguli ze-osteoarthritis?
Umshini wokuzivocavoca ohlanganisa ukuqeqeshwa kwamandla , ukuguquguquka kwemvelo noma ukuvivinya umzimba okuhamba phambili futhi ezinye ze- aerobics zilungele iziguli ze-osteoarthritis.
Ukuhamba, ukubhukuda kanye nokuhamba ngebhayisikili ukukhetha okuhle kokuzivocavoca kwe-aerobic yeziguli ze-osteoarthritis ngoba zingaphansi kokucindezeleka ezingxenyeni (umthelela ophansi) uma kuqhathaniswa nemisebenzi efana nokugijima. Ngokuphathelene nokuqeqeshwa kwamandla - ukuphakamisa izimbumbulu ezikhanyayo, ukusebenzisa izinyathelo zokumelana nama-thera-bands, i- Pilates , nokusetshenziswa kwamanzi kuphakanyiswa. Ukuthuthukisa ukuguquguquka kwemvelo - i-yoga, i- tai , kanye nokwelula okuyisisekelo konke kungasiza.
Imishini yokudlala ingaba nenzuzo uma isetshenziswe kahle. Sabuza i-rheumatistist Scott J. Zashin MD mayelana nokuzivocavoca kanye nokusebenzisa imishini yokuzivocavoca iziguli ze-osteoarthritis. "Ngokuphathelene ne-osteoarthritis yamadolo noma ama- hip - ama-exercises angagcizelele amajoyina angcono kakhulu.Ibhayisikili, noma i-elliptical inhle. Ukuqiniswa kwama-quadriceps ngezinsimbi eziphansi noma ukumelana nakho kungasiza i-osteoarthritis yamadolo, ikakhulukazi uma i-patellofemoral element sithintekile. Uma iziguli zilimaza kakhulu ngosuku olulandelayo, zenze okuningi noma uhlobo olungalungile lokuzivocavoca, "esho
Iseluleko esiyisisekelo se-Gym Equipment
Iziteshi zokuhamba ngebhayisikili - Isihlalo sebhayisikili yakho esesimweni esifanele sidinga ukuphakama phezulu ngokwanele ukuze amadolo akho angabhondi ngaphezulu kwama-degree angu-90 noma afike phezulu kunesihlalo sakho lapho uhamba. Njengoba izimbatho zihamba phambili kakhulu ngale ndlela, unciphisa ukucindezeleka emadolweni akho.
Ibhayisikili evamile, eqondile inikeza ukuqeqeshwa okunamandla kunokuba ibhayisikili elihamba phambili. Kodwa-ke, ibhayisikili elihamba phambili lihlehliswa futhi lenzelwe ukunciphisa ukucindezeleka nokucindezeleka ngamadolo akho bese uhlehlisa emuva.
Umqeqeshi we-Elliptical - Umqeqeshi we-elliptical unikeza ukuqeqeshwa okuphansi, okufana nokuhamba, kodwa ngokuzivocavoca okukhulu kwe-cardio. Umqeqeshi we-elliptical, isiphambano esiphakathi kwe-stair climber kanye nebhayisikili ehleliwe, isebenza wonke amaqembu akho amakhulu ama-muscle futhi angakusiza ukuba ulahlekelwe isisindo futhi ulungise ngaphandle kokulimaza amadolo akho.
I-Treadmill - I-treadmill inikeza ukuhamba okuhamba kahle kakhulu - futhi akudingeki ukuthi ulwe nezakhi zezulu. I-Arthritis Namuhla iphakamisa ukuthi uqala kancane imizuzu emithathu kuya kwemihlanu futhi "uqhubekele ekuhambeni okulinganiselayo ngokunyuka kancane kancane umshini womshini." Lapho uyeka, upholile phansi ngokunciphisa ijubane futhi uhamba ngezinga elihamba kancane imizuzu embalwa.
Ngaphansi
Imishini yokuzivocavoca kufanelekile iziguli ze-osteoarthritis - ikakhulukazi uma ziguquliwe noma zivumelaniswa nezidingo zazo. Umgomo ukuzuza ekuzivocavoca kodwa hhayi ukucindezeleka amalunga arthritic. Kubalulekile ukuzivocavoca ezingeni elifanelana nekhono lakho lomzimba - kodwa bese ukwakha kulokho ngokuphepha futhi kancane kancane.
Umthombo:
> Amathiphu okuphumelela ekuhambeni kwe-Treadmill. I-Arthritis Namuhla. Jodi Helmer. Kufinyelele ngo 02/23/10.
http://www.arthritistoday.org/fitness/walking/gadgets-and-mechanics/treadmill-walking.php