Masewera Olimbitsa Matenda Osteoarthritis

Zamkati

• Kodi osteoarthritis ndi chiyani?
• Zochita zolimbitsa thupi zochepa
• Kuyenda
• Njinga yaying'ono
• Zochita zamadzi
• Yoga
• Tai chi
• Zochita zolimbitsa minofu
• Mpando woyimilira
• Bridge
• Kutambasula m'chiuno
• Zochita zosinthasintha
• Kutambasula mwendo wamkati
• Chiuno ndi kumbuyo kumbuyo kutambasula
• Kutembenuka kawiri m'chiuno
• Kuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi
• Malangizo othandizira kuthetsa kupweteka kwa m'chiuno kwa OA

Kodi osteoarthritis ndi chiyani?

Osteoarthritis ndi matenda obwera chifukwa cha matenda a chichereŵechereŵe. Izi zimathandiza kuti mafupa azipukutira limodzi, zomwe zingayambitse mafupa, kuuma, ndi kupweteka.

Ngati muli ndi nyamakazi ya m'chiuno, kupweteka kumatha kukulepheretsani kuchita masewera olimbitsa thupi. Kulephera kuchita masewera olimbitsa thupi kumathandizanso kuti nyamakazi iwonongeke. Kuchita masewera olimbitsa thupi nthawi zonse kumathandizira kulimbitsa minofu, kukonza bwino, ndikupangitsa ziwalo zanu m'chiuno kukhala zolimba.

Kuphatikiza pa kuchita masewera olimbitsa thupi pafupipafupi, mutha kuwonjezera mayendedwe anu pochita zochitika zatsiku ndi tsiku. Kuwonjezera zochitika zolimbitsa thupi tsiku lililonse kumatha kukhala ndi thanzi labwino.

Zinthu monga thanzi lanu lonse komanso msinkhu wanu zidzakuthandizani kudziwa masewera olimbitsa thupi omwe angakuthandizeni. Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mukukambirana ndi dokotala wanu, kapena muwapemphe kuti alangize othandizira.

Zochita zolimbitsa thupi zochepa

Mukayamba pulogalamu yochita masewera olimbitsa thupi, ndibwino kuti muyambe pang'onopang'ono. Zitsanzo zina za masewera olimbitsa thupi osachita zolimbitsa thupi ndi monga:

Kuyenda

Ngati mukukumana ndi mavuto, kugwiritsa ntchito chopondera chopondera (chopanda kuweramira) kumakupatsani mwayi wopitilira. Kuyenda mothamanga - kaya ndi m'nyumba kapena panja - ndi masewera olimbitsa thupi otsika kwambiri.

Njinga yaying'ono

Kugwiritsa ntchito njinga yoyimilira pamalo osavuta kumakupatsani mphamvu pang'onopang'ono. Kugwiritsa ntchito njinga mnyumba yanu kumakupatsani mwayi wopewa kuchuluka kwamagalimoto ndikuimilira mukamavutika.

Zochita zamadzi

Kusambira momasuka kumapereka kulimbitsa thupi pang'ono. Kuyenda m'madzi mpaka m'chiuno kumachepetsa katundu wanu m'malo mwanu komanso kukupatsani mphamvu zokwanira kuti minofu yanu ikhale yolimba. Izi zitha kukonza ululu ndi magwiridwe antchito am'chiuno tsiku ndi tsiku.

Yoga

Kuchita maseŵera a yoga pafupipafupi kumathandizira kusintha malo olumikizira mafupa, kulimbitsa minofu, ndikuchepetsa ululu. Malo ena a yoga amatha kuwonjezera mavuto m'chiuno mwanu, chifukwa chake mukakhala kuti simukusangalala, pemphani aphunzitsi anu kuti asinthe. Kalasi la oyamba kumene ndi malo abwino kuyamba.

Tai chi

Kuyenda pang'onopang'ono, kwamadzimadzi kwa tai chi kumatha kuchepetsa kupweteka kwa nyamakazi ndikusintha bwino. Tai chi ndikuchepetsa kwachilengedwe komanso kwathanzi.

Zochita zolimbitsa minofu

Minofu yamphamvu imatha kukuthamangitsani pamafundo anu amchiuno ndikuthandizani kukonza bwino. Simuyenera kuchita zolimbitsa thupi kawiri kuposa sabata. Zitsanzo za zolimbitsa minofu ndizo:

Mpando woyimilira

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Khazikitsani mpando kukhoma ndikukhala kutsogolo kwa mpandoyo ndi mapazi anu pansi. Bwerani kumbuyo ndikudutsa mikono ndi manja pamapewa anu.

Mutu wanu, khosi, ndi msana molunjika, bweretsani thupi lanu kumtunda ndikuwuka pang'onopang'ono kuyimirira. Pang'onopang'ono mubwerere pampando wanu woyamba.

Bwerezani izi mpaka kasanu ndi kamodzi, pang'onopang'ono kuti mukhale ndi mphamvu zokwanira kubwereza 12.

Bridge

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Gona chagada pansi. Ndi mawondo anu atawerama ndi mapazi anu pansi, ikani manja anu pansi m'chiuno mwanu. Ndi nsana wowongoka, kwezani matako anu mmwamba momwe mungathere. Gwiritsani ntchito manja anu moyenera. Ndiye dzichepetseni pansi.

Chitani zobwereza zinayi kapena zisanu ndi chimodzi.

Kutambasula m'chiuno

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Pogwiritsa ntchito kumbuyo kwa mpando kuti muzitha kudziyimira bwino mutayimirira, khalani patsogolo pang'ono ndikukweza mwendo wanu wakumanja molunjika kumbuyo kwanu pamene mukukulitsa matako anu. Kwezani mwendo wanu momwe mungathere osagwada kapena kugwedeza msana.

Pambuyo pogwira malowo mwachidule, tsitsani mwendo pang'onopang'ono. Bwerezani ndi mwendo wanu wamanzere ndikuyesera kumaliza izi kanayi kapena kasanu ndi kamodzi mbali iliyonse.

Zochita zosinthasintha

Zochita zofatsa zosinthasintha, kapena zolimbitsa thupi, zimathandizira kuyenda komanso kuchepetsa kuuma.

Kutambasula mwendo wamkati

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Khalani ndi mawondo opindika ndipo mapazi anu akukhudza. Pogwira zipsinjo kapena akakolo, pindani thupi lanu kumtunda pang'ono. Pepani maondo anu pansi ndi zigongono. Gwiritsani pafupifupi masekondi 20 mpaka 30.

Chiuno ndi kumbuyo kumbuyo kutambasula

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Gona chagada ndi miyendo yatambasulidwa. Ndi khosi lako pansi, tembenuzira chibwano chako pachifuwa. Bwerani mawondo anu ndi kuwagwira ndi manja anu. Kokerani mawondo anu paphewa panu momwe mungathere. Tengani mpweya wambiri ndikubweza mawondo anu mukamatuluka.

Kutembenuka kawiri m'chiuno

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Gona pansi chagwada, mawondo atawerama ndi mapazi atafooka pansi. Ndi mapewa anu pansi, pang'onopang'ono gwetsani mawondo anu mbali imodzi ndikutembenuzira mutu wanu ku wina. Bweretsani mawondo ndikubwereza mbali inayo.

Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi masiku atatu pa sabata kumachepetsa mwayi wakugwa ndikuthandizani kuti mukhale otetezeka. Zitsanzo za masewera olimbitsa thupi omwe amathandiza moyenera ndi awa:

• tai chi
• kuyimirira ndi phazi limodzi
• kuyenda pang'onopang'ono
• masewera olimbitsa thupi osavuta kugwiritsa ntchito Wii Fit

Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi, kotchedwanso cardio kapena kupirira zolimbitsa thupi, ndizochita zomwe zimapangitsa mtima wanu kugunda kwambiri. Ndizabwino pamtima panu ndipo zitha kukuthandizani kuti mukhale ndi thanzi lokwanira, koma samalani kuti musapanikizike kwambiri ndi mfundo zanu.

Funsani dokotala musanayambe kuchita masewera olimbitsa thupi. Kutengera ndi zomwe mungathe kuthana nazo, zitsanzo za masewera olimbitsa thupi omwe ali ndi zovuta zochepa ndi awa:

• kuyenda mofulumira
• kusambira mwamphamvu
• njinga yoyimilira
• kuvina kwa aerobic

Malangizo othandizira kuthetsa kupweteka kwa m'chiuno kwa OA

• Mverani thupi lanu ndikusintha zochita zanu ngati kuli kofunikira.
• Khalani ndi masewera olimbitsa thupi omwe amalimbitsa minofu m'chiuno mwanu.
• Ngati mukumva kupweteka kowonjezeka, imani ndi kupumula. Ngati kupweteka kwamalumikizidwe kukupitilira patatha maola ambiri mutasiya, mwatha kugwiritsa ntchito chiuno chanu.
• Onjezani gawo lanu lazomwe mukuchita tsiku lonse poyenda ngati zingatheke.
• Gwiritsani ntchito mankhwala oletsa kupweteka m'chiuno mwanu.
• Onetsetsani kuti mukugona mokwanira usiku.
• Sinthani kulemera kwanu: mapaundi owonjezera atha kukhala olemetsa m'chiuno mwanu.
• Funsani dokotala wanu ngati mukuganiza kuti zingakhale zofunikira kugwiritsa ntchito ndodo.
• Lowani nawo kalabu yazachipatala kapena kalasi yolimbitsa thupi kuti ikuthandizeni kukhalabe olimbikira komanso otakasuka.

Funsani dokotala wanu kuti alangize wochiritsa yemwe amamvetsetsa nyamakazi ya m'chiuno. Othandizira athupi amatha kutsata chithandizo makamaka kwa matenda anu ndikupatseni malingaliro pazomwe mumachita tsiku lililonse.