Kuchita masewera olimbitsa thupi n'kofunika kwa aliyense, koma ngati muli ndi nyamakazi, amaonedwa kuti ndi ofunikira. Kuchita masewera olimbitsa thupi kumakuthandizani:
- yonjezerani mphamvu yanu
- Pangani chitsanzo chabwino chogona
- lizani kulemera kwanu
- sungani mtima wathanzi
- wonjezerani mafupa ndi mphamvu zaminofu
- kuchepetsa kuvutika maganizo ndi kutopa
- Pitirizani kudzidalira komanso kudzidalira
Kuchita masewera olimbitsa thupi ndi kofunikira pa ziwalo zathanzi . Kusuntha ziwalo zanu tsiku ndi tsiku kumathandiza kusunga kapena kusintha kayendetsedwe kake. Kulimbikitsa minofu yoyandikana kumathandiza kuthandizira ziwalozo. Komanso, gulu lophatikizana limatulutsa zakudya zamtundu ndi zowonongeka kuchokera ku karotila , zomwe zimateteza ndi kumamatira mapeto a mafupa.
Mitundu ya Kuchita Zochita
Pali mitundu yosiyanasiyana ya masewera olimbitsa thupi ndipo ndikofunika kumvetsetsa chifukwa chake kuli kofunikira.
Zochita Zambiri
Zochita zambiri zoyendayenda ndizo kayendetsedwe kowongoka kamene kamakakamiza kusuntha mgwirizano uliwonse kupyolera muyendo wawo wonse . Zochita izi ziyenera kuchitidwa tsiku ndi tsiku kuti zithandizire kusunga manambala mwatsatanetsatane komanso kuteteza kuuma ndi zofooka.
Zochita zolimbitsa thupi ndizofunikira kwa anthu omwe ali ndi nyamakazi omwe, chifukwa cha kupweteka kwakukulu kapena kosalekeza, amatha kusunthira ziwalo zawo pamtundu wawo wonse. Anthu ena amakhulupirira kuti ntchito zachizoloŵezi za tsiku ndi tsiku zimatha kutenga ziwalo mokwanira, koma izi siziri choncho.
Ntchito zachizolowezi za tsiku ndi tsiku, monga ntchito zapakhomo, kuvala, kusamba, ndi kuphika sizilowe m'malo mwa zochitika zosiyanasiyana.
Kulimbikitsa Zochita
Kulimbikitsanso machitidwe kumathandiza kuwonjezera mphamvu za minofu. Minofu yamphamvu imathandizira mamembala-kupanga ziwalozo kukhala zolimba ndi kukuthandizani kuyenda mosavuta komanso mopweteka kwambiri.
Mitundu iwiri ya machitidwe olimbikitsa ndi isometric ndi isotonic.
- Kuchita masewera olimbitsa thupi kumaphatikizapo kulimbitsa minofu, popanda kusuntha ziwalo. Zochita zimenezi ndizothandiza makamaka pamene kuyendetsa gwiritsirana kuli kovuta.
- Zochita za Isotonic zimaphatikizapo kulimbitsa minofu mwa kusuntha ziwalo.
Kupirira Zochita
Kuchita khama ndi ntchito zakuthupi zomwe zimapangitsa kuti mtima wanu ufike pamlingo woyenera kwa mphindi 20 mpaka 30. Kuŵerengeka kwanu kwa mtima kumalinganizidwa kuchokera pa msinkhu ndi matenda. Mwa kukweza mtima, kupirira kumapangitsa kuti thupi likhale lolimba. Kupirira kuyenera kuchitidwa katatu pa sabata kuti amange bwino.
Anthu ambiri omwe ali ndi nyamakazi amene amachititsa nthawi zambiri masewero olimbitsa mtima amapeza kuti:
- kuwonjezera mphamvu za thupi
- Khalani ndi maganizo abwino
- kusintha matenda a nyamakazi
Sikuti odwala onse a nyamakazi amatha kuchita masewera olimbitsa thupi, komabe. Mwachitsanzo, anthu omwe ali ndi nyamakazi ya nthawi yayitali omwe amawonongeka kwambiri komanso omwe amalephera kugwira ntchito , sangathe kuchita ntchitoyi. Kupirira kwa odwala nyamakazi akuyenera kusankhidwa mwatcheru kuti asamavulaze limodzi.
Kusankha Zochita
Muyenera nthawi zonse kukambirana zolinga ndi zolinga zanu ndi dokotala musanayambe ndondomeko kapena pulogalamu.
Pakhoza kukhala zochita zolimbitsa malire chifukwa zingayambitse kuvulaza kapena kuwonongeka, makamaka pamene ziwalo zatupa ndi kutentha. Ndalama ndi machitidwe olimbitsa munthu aliyense zimasiyana malinga ndi:
- mtundu wa nyamakazi
- ziwalo zimakhudzidwa
- miyezo yotupa
- kukhazikika kwa ziwalo
- kukhalapo kwa malo olowa pamodzi
- zofooka zathupi
Nazi zochitika zina zomwe mungachite kuti muzigwira ntchito bwino kwa anthu omwe ali ndi nyamakazi:
- Kuyenda kungakhale bwino kusankha masewera olimbitsa thupi. Kuyenda kumathandiza kumanga nyonga ndikusunga kusinthasintha, kugwiritsira ntchito pathanzi, komanso kuchepetsa chiopsezo cha osteoporosis .
- Tai Chi ndizochita masewero olimbitsa magulu omwe amachokera ku China wakale. Pamene mukuchita kayendetsedwe ka madzi ozungulira, mumatha kumasuka, kusunga kuyenda, ndikusintha kayendetsedwe kake.
- Yoga ikhoza kupatsa mpumulo, kupuma minofu yolimba, ndi kumachepetsa ziwalo zowawa. Ndi machitidwe olamulidwa, zovuta, kutambasula ndi kupuma mokwanira, yoga ikhoza kusintha kayendetsedwe kake. Samalani pamene zochitika za matenda zikuwombera ndi kupewa phokoso lowonjezera kapena kupanikizika pamagulu.
- Zochita masewera olimbitsa thupi ndi njira yabwino kwambiri yopezera mphamvu, kuchepetsa ziwalo zolimba , ndi kupumula minofu yowawa. Madzi amathandizira thupi pamene ziwalo zimasunthira kupyolera mukuyenda kwawo.
- Bicycle / bicycle , zonse mkati ndi kunja, zingapereke mwayi wosankha zochita zochepa . Kuthamanga njinga ngati zochitika zolimbitsa thupi kungakhale kumasulidwa kapena kuyima. Zipangizo zamasewera zingasinthidwe ndikusinthidwa chifukwa cha zofooka zambiri.
- Kuthamanga / kuthamanga kungakhale kochita masewera olimbitsa thupi ngati muthamanga pazitali. Njira zoyendayenda kapena zochepetsetsa za masewera olimbitsa thupi zingakhale bwino, komabe ngati muli ndi nyamakazi m'munsimu. Mosiyana ndi chikhulupiliro chofala, kuthamanga sikumayambitsa matenda a osteoarthritis kwa anthu omwe ali ndi mawondo abwino, osadulidwa.
Malangizo Ochita Zochita
Kupeza phindu lalikulu pa pulogalamu yochita masewero olimbitsa thupi:
- Khalani osasinthasintha. Kuchita masewera olimbitsa thupi kumachitidwa tsiku ndi tsiku. Kuti muwone zotsatira ndi kupeza madalitso ochuluka ku zochita masewera olimbitsa thupi, sizingatheke mosayembekezereka. Koma, funsani dokotala wanu kuti mudziwe zoyenera, pulogalamu ya munthu aliyense.
- Mangani pang'onopang'ono. Pulogalamu yabwino kwambiri yochita masewera olimbitsa thupi ndi imodzi yomwe imayambira pang'onopang'ono ndipo imamanga pang'onopang'ono pamene zizindikiro zimaloleza. Kuchita masewera olimbitsa thupi, makamaka poyamba, kungawononge zizindikiro.
- Muzichita masewera olimbitsa thupi ngati zizindikiro sizikuvutitsa. Nthawi yabwino yochita masewero olimbitsa thupi ndi pamene kupweteka ndi kuuma kuli ponseponse. Anthu ena omwe ali ndi nyamakazi amakonda kuchita masewera pambuyo pa kuuma kwa mmawa kumatsika. Ena samakonda masewera olimbitsa thupi chifukwa amatha kutopa pamene tsiku likupita. Ndi nkhani ya zokonda zanu.
- Musapitirire. Mapulogalamu ambiri olimbitsa thupi ndi othandizira amachititsa kuti ntchitoyi ikhale yopitilira katatu kapena 10, ndipo kawiri kawiri kawiri kawiri kawiri kawiri. Palibe nambala yosankhidwa yomwe imagwira ntchito kwa aliyense. Chiwerengero cha kubwereza chimadalira m'mene mumamvera. Zochita zambiri, makamaka panthawi yamoto, zikhoza kukuliritsani kapena kuwonjezereka.
- Mvetserani zizindikiro za thupi. Kukhumudwa pang'ono panthawi ya masewero olimbitsa thupi ndilolandiridwa komanso kuyembekezera. Ngati kupweteka kumakhala maola awiri kapena kuposerapo atatha kuchita masewera olimbitsa thupi, thupi likusonyeza kuti zochitika zolimbitsa thupi zinali zovuta kwambiri. Kubwereza mobwerezabwereza kumafunika kuchitidwa mpaka zizindikiro zikuchepa.
- Ngati mgwirizano umakhala wotentha, pewani kuchita zolimbitsa thupi. Kuchita masewera olimbitsa thupi kungayambe kuvulaza, kutentha, kapena ziwalo zotentha . Sinthani zochita zanu mpaka zizindikiro za nyamakazi zimayambiranso.
- Khalani ndi zolinga zenizeni. Yambani purogalamuyi ndi zolinga zomveka komanso kutsimikiza kuti muwonjezere pang'onopang'ono pakapita nthawi. Zambiri, posachedwa zingakhale zovulaza.
- Wosasinthasintha, wosasinthasintha. Kugwiritsa ntchito ndi kupuma ziyenera kugwirizanitsidwa. Pewani kugwedeza kapena kuthamanga komwe kungapangitse kusemphana maganizo. Muzichita masewera olimbitsa thupi, osasinthasintha ndipo muzisangalala pakati pa kubwereza.
- Kupuma kwina ndi ntchito. Ngakhale kuchita ntchito n'kofunika kwambiri kuti mukhale ndi thanzi labwino, ndiko kupeza mpumulo woyenera.
Zochita Zochiritsira
Zochita zachipatala ndizochita zomwe akulimbikitsidwa ndi dokotala, wodwala thupi, kapena wodwala ntchito ndi cholinga chenicheni m'maganizo. Odziwa zaumoyo angakuthandizeni kupanga mapulogalamu olimbitsa thupi omwe amakwaniritsa zosowa zanu.
Zotsatira:
Marie Westby. Kuchita Zochita ndi Arthritis. American College of Rheumatology. Inayambiranso April 2015.
Gecht-Silver ndi Duncombe. Chidziwitso cha odwala: Arthritis ndi kuchita masewera olimbitsa thupi (Pambuyo pa Zowona). Zaposachedwa. Inayambiranso July 2016.