Zochita za M'mimba Zingakuthandizeni Kubwerera Pambuyo Pambuyo Opaleshoni
Anthu omwe ali ndi matenda opatsirana (IBD) nthawi zambiri samadziwika kuti opaleshoni ya m'mimba. Anthu omwe ali ndi matenda a Crohn ali ndi mwayi wokwana 50% wofuna kuchitidwa opaleshoni kuti athetse matendawa. Mu ulcerative kolitis odwala, 30% okha amafunika opaleshoni ina (makamaka colectomy ).
Atachira opaleshoni ndikuchotsedwa ndi dokotalayo kuti achite nawo ntchito zowonongeka, malingaliro angayambe kukhazikika pamimba.
Kuchita masewera olimbitsa thupi kudzakuthandizira kukhala ndi thanzi labwinobwino, ndikubwezeretsanso masewero olimbitsa thupi pambuyo pochita opaleshoni ndi njira imodzi yochepetsera chiopsezo cha mavuto azaumoyo.
Kuyamba Ndi Kuchita Zochita za M'mimba
Zomwe mungakumbukire musanayambe kuchita ntchito yatsopano:
- Kupeleka chilolezo kwa dokotala wa opaleshoni, gastroenterologist, ndi / kapena dokotala wamkulu asanayambe kuchita zozoloŵera zatsopano ndizofunikira
- Sipsani madzi (kapena zakumwa za masewera) musanayambe, nthawi, komanso pambuyo pochita masewera olimbitsa thupi kuti musatenge madzi (izi ndi zofunika kwambiri kwa anthu omwe ali ndi ostomy kapena j-poch )
- Yambani ntchito yochita masewero olimbitsa thupi monga gawo la dongosolo lonse la thupi labwino lomwe limaphatikizapo kudya chakudya chabwino
- Musamadzimve mlandu chifukwa chosiyiratu ntchito, koma mutsimikizire kusunga nthawi yotsatira
- Zindikirani zoletsedwa zirizonse, mwachitsanzo, kukhudzana ndi masewera sangakhale chinthu chabwino atangoyamba opaleshoni
Chitsanzo cha Ab Workouts
| Woyamba | Okhazikika | Zapamwamba |
| Mitambo Yachiwawa Zochitika Zopanda Phindu | Crunch Yowonekera Yonse Kuwombera ndi Kujambula pa mpira | Zovuta Zambiri Pushup / Twist Kuwombera ndi Kujambula pa mpira |
Kuyenerera Kuyenerera M'nthawi Yanu
Choyamba muyenera kuganizira momwe mungagwiritsire ntchito chizolowezi chochita masewero olimbitsa thupi tsiku ndi tsiku. Anthu ambiri amafunika tsiku la mpumulo pakati pa gawo lililonse lochita masewera olimbitsa thupi, choncho katatu pa sabata ndi cholinga choyambitsa machitidwe. Kukonzekera ntchito pa nthawi imodzimodzi ya tsiku chifukwa zingakuthandizeni kukhala ndi chizoloŵezi.
Kutsata Minofu ya M'mimba
Zomwe zimagwiritsidwa ntchito kuti zigwiritse ntchito minofu ya m'mimba (onani Flatten Your Abs) kuti mudziwe zambiri). Pofuna kupewa kuchepetsa minofu, kumbukirani kusunga kumbuyo kumbuyo. Sikofunika kukhala ndi zipangizo zamakono zochita masewero olimbitsa thupi. Komabe, mpira wochita masewera olimbitsa thupi udzakuthandizira kulunjika m'mimba.
Mosiyana ndi zomwe anthu ambiri amaganiza, kuchita zambirimbiri nthawi imodzi sikungakuthandizeni. Kuika maganizo pa kusunga fomu yoyenera pamene mukuchita masewera olimbitsa thupi ndi njira zosiyanasiyana zowonjezera.
Pangani Njira Yoyenera
Kuphatikizana ndi kulimbitsa minofu ya ab, ndibwino kuika zojambula za cardio ndi kuphunzitsa kulemera kwa nthawi yopuma. Kuyenda, kuthamanga, kusambira, ndi njinga zamabhayisikwi kumathandiza kupanga chizoloŵezi cholimbitsa thupi ndipo zonsezi zingakhale ntchito zabwino kwa anthu omwe ali ndi IBD. Kulemera kwa kulemera kungathandize kulimbitsa minofu yomwe ili yofooka pambuyo poti satha kugwira ntchito kapena pambuyo pogwiritsa ntchito steroid (zomwe zingayambitse kupweteka kosafunikira). Zochita za Ab zimathandizira kulimbitsa minofu ya torso koma samachita zambiri pofuna kuchepetsa mafuta omwe akuphimba abs. M'mawu ena: kwa iwo omwe ali ndi zolemera zina m'mimba, dongosolo lonse la thupi labwino ndi zakudya zowonongeka kuti zitheke kulemera kwake, kuphatikizapo masewera olimbitsa thupi, ndiyo njira yabwino kwambiri.
Kusunga Ntchito Mwatsopano
Kuti musapitirire kapena kuti mukhale osokonezeka, sungani zosiyana pazomwe mukuchita ndikugwiritsanso ntchito mitundu yosiyanasiyana ya zozizwitsa kuti muwonjezere yankho la thupi lanu. Mavidiyo ochita masewera olimbitsa thupi omwe amawoneka minofu, yoga, kapena Pilates angathandizenso.
Pemphani thandizo la anthu omwe akuzungulirani kuti mukhale ndi chizoloŵezi chokhalitsa thupi. Pezani wochita masewera olimbitsa thupi, kupita ku masewera olimbitsa thupi kuti mukamaphunzira nawo ntchito, kapena funsani dotolo kuti akulimbikitseni pulogalamu yochita masewera olimbitsa thupi. Pokhala ndi chidziwitso ndi thukuta, mukhoza kukhala panjira kuti muyang'ane ndikumva bwino ngakhale mukuchita opaleshoni ya m'mimba.
Mawu Ochokera
Chinsinsi cha kulimbitsa ndi kuyimitsa ndiko kuchita chizoloŵezi.
Anthu ambiri adzazindikira kuti mphamvu zawo zimawonjezeka mwamsanga atangoyamba pulogalamu yolimbitsa thupi. Kulemera kwa kulemera kwa thupi ndi zotsatira zina zowonongeka kudzatenga nthawi yochuluka - kulikonse kuyambira masabata 6 mpaka 18.