Ukuzivocavoca Kwesisu Kungakusiza Ubuyele Emuva Emva Kokuhlinzwa
Abantu abane- inflammatory disease (IBD) abavame ukungaziwa kubantu besisu. Abantu abanesifo sikaCrohn banethuba elingama-50% lokudinga ukudinga ukuhlinzwa ukuphatha lesi sifo. Ezigulini ze- ulcerative colitis , cishe 30% kuphela kuzodinga uhlobo oluthile lokuhlinzwa (ngokuvamile i- colectomy ).
Ngemuva kokuthi alulame kusukela ekuhlinzekeni futhi ekhishwa udokotela ohlinzayo ukuba ahlanganyele emisebenzini evamile, imicabango ingase iphenduke imisipha yomzimba.
Ukuzivocavoca kuzokukhuthaza impilo yonke engcono, futhi ukubuyela emuva ekuzilolweni kokuzivocavoca emva kokuhlinzwa kuyindlela eyodwa yokunciphisa ingozi yezinkinga zezempilo esizayo.
Ukuqala Ngokuzivocavoca Kwesisu
Amathiphu ambalwa okumele uwakhumbule ngaphambi kokuqala isimiso somsebenzi omusha:
- Ukuthola imvume kudokotela ohlinzayo, i-gastroenterologist, kanye / noma uchwepheshe jikelele ngaphambi kokuqala isimiso somzimba omusha kubalulekile
- Amanzi we-Sip (noma iziphuzo zezemidlalo) ngaphambi, ngesikhathi, nangemva kokuzivocavoca ukugcina ukungena emanzini (lokhu kubaluleke kakhulu kubantu abane-ostomy noma i- j-poch )
- Qala isimiso sokuzivocavoca njengengxenye yohlelo lokuzivocavoca oluhlanganisa nokudla ukudla okulinganisela kahle
- Ungazizwa unecala ngokusuka emsebenzini, kodwa uzimisele ukugcina isikhathi sakho sokuzivocavoca esilandelayo
- Qaphela noma yimiphi imingcele, isibonelo, imidlalo yokuxhumana ingase ingabi umbono omuhle ngemva kokuhlinzwa
Isampula Ab Ukusebenza
| Isiqalo | Okuphakathi | Okuthuthukisiwe |
| I-Tilts yamaPelvic Ukuhlukunyezwa Okubalulekile | I-Crunch ephelele egcwele I-Rolls ne-Plank ebholeni | Izingqikithi ze-Ab Pushup / Twist I-Rolls ne-Plank ebholeni |
Ukuzivocavoca Kuyafaneleka Osukwini Lwakho
Into yokuqala okufanele ucabange ngayo ukuthi ungayifaka kanjani isimiso sokuzivocavoca esimweni sosuku nosuku. Iningi labantu lidinga usuku lokuphumula phakathi kweseshini ngasinye sokuzivocavoca, ngakho-ke kathathu ngesonto kuhloswe okuhle ukuqala ukuzivocavoca. Ukuhlela ukusebenza ngesikhathi esifanayo sosuku ngoba kuzosiza ukuthuthukisa isimiso.
Ukubhekisisa Imisipha Ye-Abdominal
Amagunches aphindaphindiwe futhi ajwayelekile angasetshenziswa ukukhomba imisipha yomzimba (bheka Flatten Your Abs ngolwazi oluthe xaxa). Ukuze ugweme ukuhlunga imisipha emuva, khumbula ukugcina umhlane uphahla phansi. Akudingekile ukuthi ube nemishini yokuzivocavoca ekhethekile yokwenza ama-crunches. Kodwa-ke, ibhola lokuzivocavoca lizosiza ekuhloleni izicathulo zomzimba.
Ngokuphambene nalokho abantu abaningi abakucabangelayo, ukwenza okuningi kwama-crunches konke ngesikhathi esisodwa ngeke kukusize. Ukugxila ekugcineni ifomu elifanele ngenkathi kusetshenziselwa futhi kwenziwa izivivinyo ezihlukahlukene kuyindlela yokuthola labo abangenayo i-flat.
Dala i-Routine ye-Fitness
Kanye nokuqinisa imisipha ye-ab, kungumqondo omuhle ukubeka ukuzivocavoca kwe-cardio nokuqeqeshwa kwesisindo esimisweni sokuzivocavoca. Ukuhamba, ukugijima, ukubhukuda, nokuhamba ngebhayisikili kuzokusiza ukudala isimiso somzimba jikelele futhi konke lokhu kungaba imisebenzi enhle kubantu abane-IBD. Ukuqeqeshwa kwesisindo kungasiza ukuqinisa imisipha ebuthakathaka ngemuva kokungasebenzi noma ngemuva kokusebenzisa i-steroids (okungabangela ukuzuza kwesisindo okungenhloso). Izenzo zokuvikela u-Ab zisiza ukuqinisa imisipha yalesi sifo kodwa angenzi okuningi ekunciphiseni amafutha omzimba afaka i-abs. Ngamanye amazwi: kulabo abanesisindo esingeziwe esithombeni esiswini, uhlelo oluphelele lomzimba nokudla okunengqondo ukulahlekelwa isisindo, kanye nokuvivinya umzimba, yilona plan elihle kakhulu.
Ukugcina Ukusebenza Okusha
Ukuze ugweme ukuqhuma noma ukhathazekile, gcina ezihlukahlukene esimisweni sakho futhi uhlanganise izinhlobo eziningi zokuzivocavoca ukuze ukwandise impendulo yomzimba. Amavidiyo wokuzivocavoca agxile kumisipha, i-yoga, noma i-Pilates angasiza futhi.
Cela usizo lwabo abaseduze nawe ukuze uqhubeke nomkhuba omusha wokuzivocavoca. Thola umlingani wokuzivocavoca, ikhanda ukuya ejimini lokuzivocavoca ngomqeqeshi, noma ubuze udokotela ukuba ancoma uhlelo lokuzivocavoca. Ngokuzimisela nokuzikhukhumeza, ungaba endleleni yakho ukubuka nokuzwa okuhle naphezu kokuhlinzwa kwesisu.
Izwi elivela
Isihluthulelo sokuqinisa kanye nokwehlisa ukwenza umkhuba umkhuba.
Abantu abaningi bayaqaphela ukuthi amandla abo akhula masinyane emva kokuqala uhlelo oluphelele lokuzivocavoca. Ukulahlekelwa kwesisindo kanye neminye imiphumela ephawulekayo kuzothatha isikhathi esengeziwe - noma kuphi kusukela emavikini ayisithupha ukuya kwangu-18.