Bicycle: Optimal Exercise kwa Anthu Osteoarthritis

Mphindi Zopindula Pindula ndi Kuchita Zovuta Kwambiri

Zochita zochepa kwambiri zimakhala zabwino kwa anthu omwe ali ndi osteoarthritis . Zochita zenizeni, kuchita masewero olimbitsa thupi kumatanthauza mtundu wa masewera olimbitsa thupi (monga kusambira, kuyenda ndi njinga) zomwe sizikuvutitsa kwambiri kuimitsa thupi, makamaka msana, chiuno, mapazi, mawondo ndi mabotolo. Kuthamanga ndi kuthamanga, komabe, ndi zitsanzo za masewera olimbitsa thupi.

Kupeza Zopindulitsa Bicycle

Bicycle ndizochita masewera olimbitsa thupi kwa anthu omwe ali ndi osteoarthritis.

Kuzoloŵera kawirikawiri ka njinga kumapangitsa mawondo anu kuyenda moyenda kwawo ndipo, panthawi imodzimodzi, imalimbitsa minofu yomwe imathandiza maondo anu. Ndizomveka kupitiliza njinga yamoto ngati mutatha. Komabe, ngati muli ndi kuwonongeka kwakukulu pamabondo anu kapena m'chiuno, kukwanitsa kukwera njinga kungakhale kochepa kwambiri.

Kafukufuku wa February 2010 mu Kulemala ndi Kukonzekera anayezetsa njinga zamagalimoto m'magulu atatu - odwala a knee osteoarthritis, odwala mawondo awo komanso odwala omwe anali ndi vuto la meniscal kapena ligament. Zotsatira zinasonyeza kuti ngati wodwala ali ndi zaka zambiri, kuthekera kupitiriza njinga kumachepetsa 5% pachaka. Mpata wopitiriza njinga njinga ndi 1.98 nthawi zambiri kuposa amuna kuposa akazi. Mpata wokhala ndi ululu pamene njinga ikuwonjezeka ndi 8% ndi gawo limodzi likutuluka kwa mndandanda wa thupi. Kafukufukuyu anachititsa kuti anthu azivutika kwambiri panthawi yopita njinga kupita ku misala ya thupi, m'malo mochiza matenda.

Kuphunzira kwina kochititsa chidwi, kofalitsidwa mu Journal of Gerontology, kunkayerekeza kwambiri kuthamanga njinga kumalo otsika kwambiri pamatenda a knee osteoarthritis. Akatswiri ofufuza anapeza kuti kutsika kwa njinga zamtunduwu kunali kovuta kwambiri kuposa kukwera njinga zamakono kuti apititse patsogolo ntchito ya wodwalayo, kupatsa mphamvu, kuthamanga kwa magazi, komanso kuchepetsa kupweteka.

Izi zinati, m'malo mosiya njinga zamoto pamakhala zovuta, yang'anani kuti musinthe zomwe mukuchitazo. Ngati bicycle kunja ndi vuto chifukwa cha malo osagwirizana, mapiri otsetsereka ndi mavuto ena omwe amabwera kunja, amabweretsa njinga zamoto m'nyumba.

Pogwiritsa ntchito njinga zamakono, onetsetsani kuti muli ndi njinga yomwe imamva bwino. Ena amalangiza kukhala ndi magalimoto osiyanasiyana. Palinso mabicyclists omwe amalimbikitsa magalasi a granny (magudumu ang'onoting'ono pa katatu katatu). Magalasi a granny amalola kuyendayenda pamtunda waukulu pa mphindi imodzi. Zida zotchedwa Granny zimatchulidwa motero chifukwa, mwachidziwikire, ngakhale agogo akhoza kukwera mapiri mu gearyi.

Ngati zofooka zanu (zopweteka, ziwalo zolepheretsa, kulekanitsa mavuto) zimapangitsa kuti mubweretse njinga zamakono m'nyumba, ganizirani zomwe mungachite pa njinga yoyendetsa njinga kapena bicycle ya recumbent .

Bicycle Yoyenda Bwino Yotsutsana ndi Bwalo la Recumbent Stationary Bike

Njinga yamakono ndi njinga yomwe imagwiritsidwa ntchito pochita masewera m'malo mopitako. Zili ndi zipangizo zamagetsi, zowonongeka, ndi mpando wa njinga, koma zimamangidwa pa nsanja yosungira. Ngati njinga imeneyo ili ndi magudumu, imachotsedwa pansi. Zojambulazo zimayang'ana bwino njinga zamkati.

Mabasi ena oyima ali ndi ergometer kuti ayese ntchito yomwe mwachita pamene mukugwedeza.

Njinga yamakono yokonzetsa imakhala ndi mpando waukulu, wonga mpando. Munthu wokwera njinga ya recumbent akukhala kumbuyo ndikupuma msana wake. Zimayenda pamsewu wopita kumbuyo, ndipo zowamba manja zimakhala zovuta kuti zifike. Ndizochitikira zovuta kwambiri. koma akatswiri ena amadzifunsa ngati kuchita masewera olimbitsa thupi pamabasi kumapereka ubwino wambiri monga kuchita pa njinga yolunjika. Komabe, kwa anthu omwe ali ndi mafupa a osteoarthritis, njinga yamakono yosungirako njinga ikhoza kusiyana pakati pa kuchita masewera olimbitsa thupi ndi kusagwiritsa ntchito.

Pansi

Musanayambe kuchita nawo masewera olimbitsa thupi kapena mtundu uliwonse wa masewera olimbitsa thupi, muyenera kulankhula ndi dokotala wanu. Pamene akukupatsani chivomerezo, ganizirani njira zanu zamagalimoto. Cholinga ndi kupanga njinga yamakono yomwe mungakondwere nayo ndi kumamatira kuti muthe kukolola zambiri. Sankhani zipangizo zanu mosamala. Ndipo kumbukirani: Yambani mukakwera.

_Zotsatira:

_{Zonse Zokhudza Osteoarthritis. Nancy E. Lane MD ndi Daniel J. Wallace MD. 2002. Oxford University Press.}

_{Zotsatira za kuthamanga kwapamwamba ndi kutsika kwapakati pazitsulo zamakono akuluakulu omwe ali ndi mafupa a m'magazi. Mangione KK et al. April 1999. Magazini a Journal of Gerontology Series A sayansi ya zamankhwala ndi sayansi ya zamoyo.
http://www.ncbi.nlm.nih.gov/pubmed/10219009}

_{Zofunika zogwiritsira ntchito njinga zamagalimoto pamagulu atatu a odwala mawondo. Kulemala Kukhazikitsidwa. Breujem SJ et al. Feb 10, 2011.
http://www.ncbi.nlm.nih.gov/pubmed/21309650}

_{Osteoarthritis ndi Kutsika ku Granny Gears. IsolateCyclist. January 7, 2011.
http://isolatecyclist.bostonbiker.org/2011/01/07/osteoarthritis-and-the-descent-into-granny-gears/}