Matenda a mitsempha kapena kupweteka kwapadera kungachititse kuti zikhale zovuta pa zinthu zingapo zomwe zimafuna kukulitsa, kuphatikizapo kuphunzitsa kulemera. Kupweteka ndi kufooka m'manja ndi zala kungachititse kuti zikhale zovuta kugwiritsira ntchito zilembo zamtundu kapena zolemera zina, kupanga mphamvu kuphunzitsa njira yopweteka ndi yokhumudwitsa.
Njira yoyamba yothandizira ndi kuyang'anira matenda a nyamakazi ndizowona dokotala wanu kuti apeze matenda oyenera komanso kukambirana za mankhwala, machitidwe, ndi zipangizo zina zomwe mungagwiritse ntchito kuti muthetse ululu.
Muyeneranso kupeza mwayi wochita masewera olimbitsa thupi ndikuyankhula ndi adokotala za maphunziro amphamvu. Pakhala pali maphunziro ambiri omwe amasonyeza kuti mphamvu za mphamvu zimatha kusintha kwambiri mphamvu, ululu, ndi khalidwe la moyo mwa anthu omwe ali ndi nyamakazi zosiyanasiyana, kuphatikizapo osteoarthritis ndi nyamakazi ya nyamakazi.
Njira Zina Zopangira Zisokonezo
Ngati zimakuvutani kusunga zolemera chifukwa cha zowawa kapena zofooka, pali njira zina zomwe mungayesere:
- Kutsutsana Mabungwe - Kugwiritsira ntchito magulu omenyana kungakulolereni kugwira mmanja mwa manja anu, kusunga zala zanu kuti zisawonongeke kuti musagwirizane nazo. Izi sizingagwire ntchito iliyonse, choncho musankhe nokha zomwe mungachite mutatsegula manja. Malingaliro ena ndi monga makina opangira zipolopolo, ntchentche imodzi-manja, mapepala a bicep curls, makina opitirira, magawo akumbali, blaster, ndi mapapo. Zochita zolimbitsa thupi zambiri .
- A Medicine Ball - Ichi ndi chisankho chachikulu chowonjezera kukaniza kuntchito kwanu popanda kuyika chogwirira chaching'ono cha dumbbell. Mipira ya mankhwala imabwera mumasinkhu ndi zolemera zosiyanasiyana ndipo mukhoza kuigwiritsa ntchito pamene mukuchita masewera, monga mapapo , mapapo , mapuloteni, ndi biceps curls. Mufunikira mphamvu ya dzanja kuti muigwire mpira, makamaka ngati mukuchita zojambula chimodzi, kotero mutayese kulemera koyambirira poyamba (mwachitsanzo, mapaundi 3 mpaka 5) ndikuwonjezera kulemera kwake pang'onopang'ono. Zochita zambiri za mpira wa mankhwala .
- Zolemera ndi Zojambula - Njira ina ndiyo kugwiritsa ntchito kulemera komwe kumagwira ntchito monga smartbells. Mankhwalawa ndi ochulukirapo ndipo umatha kulemera kwake kumbali zonse, kukupatseni kugawa zolemetsazo mofanana pa manja onse awiri.
- Zolemera Zachilendo - Ngati mukuvutika kuti muteteze minofu yanu ndi mankhwala a mankhwala kapena ngati zolemera zanu mungakhale zolemetsa, kuwonjezera zolemera zowonjezera kungakhale njira ina yowonjezera mphamvu.
Zotsatira:
Bodza, D. Mphamvu Zophunzitsa Zingapindule Odwala Osteoarthritis. Matenda Osamalira Matenda a Nyamakazi. 2006; 55: 690-699.
Rall, L .; , Meydani, S .; Keayias, J ;; et al. Zotsatira za kupititsa patsogolo maphunziro opatsirana mu nyamakazi. Mphamvu yowonjezera popanda kusintha kwa mphamvu ya mphamvu kapena thupi. Arthritis & Rheumatism, Volume 39 Nkhani 3, Tsamba 415 - 426.