Zofunikira pa Mitsempha Yathanzi
Dokotala wanu mwina adalimbikitsa zochita masewera olimbitsa thupi, kapena mwawerengapo kuti kuchita masewero olimbitsa thupi n'kofunika kuti mafupa akhale abwino. Koma kodi masewera olimbitsa thupi ndi chiyani komanso amathandiza bwanji kuti mukhale ndi thanzi labwino?
Kuchita Zochita Zachizolowezi Nthaŵi Zonse Kumalimbitsa Thanzi Labwino Ndi Matenda a Nyamakazi
Ndikofunika kuyamba ndi kunena kuti kuchita maseŵera olimbitsa thupi kumathandiza anthu omwe ali ndi nyamakazi. Sangathe kuchepetsa kupweteka kumodzi komanso kuuma koma zingakuthandizeni kukhalabe olimba komanso okhwima.
Anthu omwe ali ndi nyamakazi amene amachita masewera olimbitsa thupi nthawi zonse samangokhala ochepa, koma kuchita masewera olimbitsa thupi kungathandizenso:
- Kusamala
- Mphamvu zamatumbo
- Kusintha
- Matenda a mtima
- Kupirira
- Kulemera kwa thupi
- Kukhala ndi moyo wathanzi
Zonse zomwe zanenedwa, zingakhale zovuta kwa anthu omwe ali ndi nyamakazi kuti azikhala ndi ndondomeko yochita masewero olimbitsa thupi chifukwa cha kuchepa kwawo . Kulankhulana ndi dokotala wanu ndi wodwalayo kungakuthandizeni kukhazikitsa zolinga zanu pazofookazo ndikukumvetsa mtundu wa zochita zolimbitsa thupi komanso ubwino uliwonse.
Mitundu ya Kuchita Zochita ndi Ntchito Zawo Mu Umoyo
Nthawi zambiri timalankhula za masewera olimbitsa thupi, koma pali mitundu yosiyanasiyana yochita masewera olimbitsa thupi ndipo aliyense akhoza kukhala ndi cholinga chenicheni chothandizira thanzi lanu. Izi zikuphatikizapo:
Njira zambiri zoyendetsera kayendetsedwe kazendo : Chitsanzo cha kuyendetsa masewera olimbitsa thupi ndiko kusuntha ziwalo zanu zonse kudzera muzomwe mukuyenda tsiku ndi tsiku.
Kulimbikitsana: Kuchita masewera olimbitsa thupi kumathandizira ndi kulimbitsa mgwirizano.
Zochita zolimbikitsanso zowonongeka:
- Zochita zolimbitsa thupi
- Kutsutsana zolimbitsa thupi
Kupirira kumachita : Kuchita khama kumapangitsa chiwerengero cha mtima wanu kuti chikhale chofunika komanso ndikofunika kuti mukhale ndi thupi labwino.
Kodi Kuchita Zolimbitsa Thupi Ndichifukwa Chiyani Ndikofunika?
Kuchita masewera olimbitsa thupi ndikofunika kuti mukhale ndi mafupa abwino ndipo mumaphatikizapo ntchito iliyonse yomwe imagwira ntchito minofu ndi mafupa.
Pogwiritsa ntchito masewera olimbitsa thupi, fupa limasinthira mpaka kulemera kwa kulemera kwake ndi kukopa kwa minofu mwakumanga maselo ambiri a mafupa. Chifukwa chake, fupa limakhala lolimba ndi lofupa. Kuphatikiza pa kuwongolera mphamvu ndi ophatikizana, kuchita masewero olimbitsa thupi kungachepetse chiopsezo chanu cha mitsempha komanso chiopsezo chanu cha matenda monga osteopenia ndi matenda otupa mafupa .
Pofuna kulimbikitsa kulimbitsa thupi pochita zolimbitsa thupi, mphamvu, msinkhu, ndi kuchuluka kwa nkhawa zomwe zimagwiritsidwa ntchito ku fupa ziyenera kuwonjezeka pakapita nthawi. Kuwonjezeka kwa zochitika zolimbitsa thupi kungakhale kovuta kwa anthu omwe ali ndi nyamakazi omwe ali ndi zofooka zathupi, ndipo ndikofunikira kupeza bwino pakati pa masewero olimbitsa thupi ndi ochepa kwambiri.
Kodi Ndi Zitsanzo Zotani Zolimbitsa Thupi?
Tsopano pozindikira kufunika kochita masewera olimbitsa thupi, ndi zochitika ziti zomwe zimagwera m'gululi? Zitsanzo zikuphatikizapo:
- Kuyenda
- Kuthamanga
- Kuthamanga
- Kuvina
- Yambani kuthamanga kwa aerobics
- Soccer
- Baseball
- Basketball
- Sitima
- Racquetball
- Bowling
- Golf
- Kukwera masitepe
Zitsanzo za zochitika zomwe sizingaganizidwe monga zolemetsa zolemera zimaphatikiza kusambira ndi njinga.
Kodi Mukuyenera Kudziwa Zotani Zokhudza Zochita Zolimbitsa Thupi?
Ambiri omwe ali ndi matenda a nyamakazi omwe ali ndi zofooka zochepa thupi adzayang'ana pa mndandanda wa zochitika zolemetsa ndipo amadandaula kuti akhoza kuchita nawo zochepa chabe.
Dokotala wanu kapena wodwalayo akuthandizani kuti muyambe kuganiza mozama pogwiritsa ntchito njira zina zomwe mungapangire zolimbitsa thupi ndi zofooka zanu. Ngati mukudwala matenda a nyamakazi, nkofunikanso kuyankhula ndi dokotala wanu za masewera olimbitsa thupi kapena machitidwe ena omwe angawononge nyamakazi yanu.
Kwa omwe satha kuchita zolimbitsa thupi, njira zina zoperekera zolemera ndizobwino kuposa zolimbitsa thupi. Phunziro la 2015 linapeza kuti ngakhale kuyendetsa bwino thupi kumachepetsa chiopsezo cha matenda a mtima ndi kuchepetsa kukula kwa chifuwa cha nyamakazi.
Kuchita zolimbitsa thupi nthawi zonse n'kofunikira kwa anthu omwe ali ndi nyamakazi kuti akhalebe ndi thanzi labwino.
Matenda Ena Amayesetseratu Kulimbitsa Matenda a Arthritis
Monga momwe kuchita maseŵera olimbitsa thupi kuli kofunikira poyendetsa ubongo ndi ululu wokhudzana ndi nyamakazi, njira zina zamoyo zingapangitse kusiyana. Chakudya chotsutsa-kutupa chingayambitse matenda a nyamakazi. Anthu ambiri omwe ali ndi nyamakazi amatha kugona mokwanira komanso kutenga nthawi yokhala ndi ukhondo wabwino angathandize m'njira zambiri kuposa imodzi. Pomaliza, tengani kamphindi kuti muthe kukhala ndi matenda a nyamakazi kuti muphunzire zina zomwe mungachite kuti mukhale ndi moyo wabwino ngakhale mutakhala ndi nyamakazi.
> Zotsatira:
> Bartholdy, C., Juhl, C., Christensen, R. et al. Udindo Wolimbikitsa Kugwiritsa Ntchito Mankhwala Opaleshoni ya Knee Osteoarthritis: Kukonzekera Mwadongosolo ndi Kusintha kwa Meta Kufufuza Zowonongeka. Masemina mu Arthritis ndi Rheumatism . 2017. 47 (1): 9-21.
> Fernandopulle, S., Perry, M., Manlapaz, D., ndi P. Javakaran. Zotsatira za Ntchito Yogwira Ntchito Yachilengedwe Yowonjezera Padziko Lapansi Zophatikizapo Pa Ululu, Kugwira Ntchito, ndi Kuchita Zachilengedwe mu Hip ndi Knee Osteoarthritis: Kusanthula Mwachidule ndi Kufufuza Meta. American Journal of Physical Medicine ndi Kukonzanso . 2017 March 18. (Epub patsogolo pa kusindikiza).
> Messier, S., Mihalko, S., Legault, C. et al. Zotsatira za Zakudya Zapamwamba ndi Kuchita Zochita Zambiri Zolemetsa, Kutupa, ndi Zotsatira za Zipatala Pakati pa Olemera Kwambiri Ndi Ovuta Omwe Ali ndi Knee Osteoarthritis: IDEA Randomzed Clinical Trial. JAMA . 2013. 310 (12): 1263-73.