Kusunthira M'bedi
Ngati mwavulazidwa kapena mukudwala, simungathe kuyenda mozungulira chifukwa cha kufooka, kuchepa kwa kuyenda, kapena ululu. Mungapindule ndi mankhwala omwe akuthandizani kuti mubwererenso kuntchito kwanu yachibadwa.
Wodwala wanu wathanzi akhoza kuyesa momwe mungathere kuzungulira malo osiyanasiyana. Kugona pabedi ndi chimodzi mwa malo amenewo. Kugona kwagona ndikumatha kwanu kuchita padera pogona.
Wodwala wanu wathanzi akhoza kuyesa bedi lanu kuyenda ndi kupereka njira ndi machitidwe kuti apange bedi kuyenda .
Ngati mwakhala m'chipatala kapena muli kunyumba, wodwalayo angayang'ane mbali zosiyanasiyana zoyendetsera ntchito. Izi zingaphatikizepo kuyenda kwa bedi, kusamutsidwa (kukhala pansi pa zovuta), ndikuyenda. Chisamaliro chapadera openda opaleshoni amaphunzitsidwa kuti aone izi ndikugwira ntchito ndikupatsani chithandizo kuti musunthe bwino.
Kusiyanasiyana Kosiyana ndi Kugona Kogona
Pamene wodwala wanu akuyang'ana bedi lanu kuyenda, iye adzayesa zosiyana. Izi ziphatikizapo:
- Kuponyera mmwamba kapena pansi
- Kuthamanga kumbali
- Kupititsa patsogolo
- Kupotoza ndi kufika
- Kukweza m'chiuno (monga momwe mukukwirira)
- Kutuluka kuchokera kumagona mpaka kugona
- Kusamuka kuchoka pansi kukagona pabedi
Zonsezi zimafuna mphamvu m'magulu osiyanasiyana. Pogwiritsa ntchito njira zanu zosiyana pamabedi anu, PT yanu imatha kugwedezeka pamagulu angapo omwe angakhale ofooka kapena omwe angapindule ndi masewero olimbitsa thupi kuti abwerere pabedi lanu.
Ngati mupita ku PT kuchipatala chachipatala kapena m'chipinda cham'chipinda chachipatala, PT yanu ikhoza kuyendetsa bedi lanu kuyenda pa gome la mankhwala. Palibe chifukwa chodandaula; zofanana zomwe mumachita pa tebulo lachipatala zikhoza kuchitidwa pabedi lanu mutabweranso m'chipinda chanu.
Nchifukwa chiyani Kuyenda Kwapabanja N'kofunika?
Thupi lathu ndilofunika kusuntha.
Ngati simungathe kuyenda bwino pabedi, thupi lanu lingadwale chifukwa cha atrophy kapena kutaya mphamvu. Izi zingabweretse mavuto aakulu ndi kuyenda.
Kulephera kuyendetsa pabedi kungayambitsenso ku zilonda zopanikizika , makamaka ngati mwatsutsidwa kwambiri ndikukhalabe pamalo amodzi kwa nthawi yaitali. Khungu lanu lingayambe kuphuka, zomwe zimayambitsa zilonda zopweteka zomwe zimafuna kusamalidwa mwakuya kuchiza. Kukhoza kusunthira bwino pabedi kungathandize kupewa zilonda zam'mimba.
Kupititsa patsogolo Kugona Kwagona
Ngati mukuvutika kuyenda pabedi, mukhoza kuchita zinthu zothandizira kuti mukhale ndi moyo. Wodwala wanu wathanzi angapereke zochitika zina zomwe zingathandize kuti bedi lanu liziyenda bwino. Magulu osokonezeka omwe PT anu angayang'ane nawo ndi awa:
- Quadriceps
- Kumangirira
- Mphuno ya Gluteus m'chiuno mwako
- Minofu ya ng'ombe
- Minofu yamphongo ndi yozungulira
- Triceps ndi biceps mmanja mwanu
Monga mukuonera, kuyendayenda pabedi kumatenga thupi lanu lonse. Mchiuno mwako, miyendo, mikono, ndi mapewa zonse zimagwirira ntchito pamodzi kuti muwonetsetse kuti muli ndi ubwino wokhala pabedi.
Zochita zosiyanasiyana zomwe mungachite kuti musinthe bedi lanu zingakhale monga:
- Zopatsa ulemu
- Lendo lolowera limadzuka
- Mabwalo
- Zithunzi zochepa za arc quads
- Mapampu a ankle
- Kutsika kwa thunthu pansi
- Kupita kumapeto
Musanayambe kuchita masewera olimbitsa thupi pa bedi lanu, lankhulani ndi dokotala wanu kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino. Kugwira ntchito ndi wodwala wathanzi kungatsimikizire kuti mukuchita bwino zomwe mukuchita komanso kuti mukuchita bwino.
Kulepheretsa Kutaya kwa Bedi
Kodi pali zinthu zomwe mungachite kuti muteteze mavuto ndi bedi? Inde! Choyamba, kukhalabe ndi thupi loyenera kumakuthandizani kuti mukhalebe ogwira ntchito komanso ogwira ntchito. Kugwira ntchito pazomwe mukuyendetsa bedi kumatchulidwa ndi wodwala wanu wathanzi akhoza kusunga magulu oyenera a minofu kugwira ntchito bwino.
Nthawi zina, opaleshoni kapena matenda amafooketsa minofu ndi chipiriro chanu, ndipo izi zingachititse kuti mukhale osagona pogona.
Pulogalamu yanu ya PT ingakhale yogwiritsira ntchito zipangizo zina, monga trapeze pamtunda kapena bolodi losungira, kuti muthe kuyendayenda pabedi. Lankhulani ndi dokotala wanu ndikugwira ntchito limodzi ndi wodwala wanu kuti muwone kuti mukutha kusuntha pabedi mukatha kuvulala, matenda, kapena opaleshoni.
Mawu Ochokera
Ngati muli ndi vuto ndi kuyenda bwino, wodwala wanu wathanzi akhoza kufufuza momwe mukuyendayenda mukuyenda, akukwera kuchokera pansi, ndikugona. Mwa kumvetsetsa zomwe bedi likuyenda komanso mmene mungasinthire bedi lanu kuyenda, mutha kukhala otsimikiza kuti mubwerere kuntchito yanu yachizolowezi mwamsanga.
Chitsime: Alexander, NB et al. Ntchito yogwira ntchito yogona pa okalamba akuluakulu. J Rehabil Res Dev. 37 (5). October 2000. 633-8.