Mukukhala ndi Ankylosing Spondylitis? Pezani mpumulo wabwino kuchokera ku masewera olimbitsa thupi!

Kodi mukudwala Ankylosing Spondylitis, kapena "AS" monga momwe madokotala amachitcha? Ngati ndi choncho, mwina mukudziwa bwino kupweteka kwa msana, kuuma kwa m'mawa, komanso kuchepa kwa kusinthasintha. Tikudziwa momwe zingakhalire zovuta kukhala ndi mavutowa. Koma kodi mumadziwa kuti pali chimodzi mwazinthu zabwino komanso zamtengo wapatali zomwe mungachite kuti muthane ndi zizindikirozi? Ndipo zimenezo ndi masewera olimbitsa thupi .

N’chifukwa chiyani kuchita masewera olimbitsa thupi n’kofunika kwambiri kwa munthu amene ali ndi matenda a AS?

Mwachidule, kuchita masewera olimbitsa thupi ndi chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muchepetse zizindikiro zomwe zimabwera ndi AS. Sikuti kumangochepetsa ululu wanu, komanso kumathandiza kuti thupi lanu liziyenda mosavuta komanso mosavuta .

Taganizirani za hinge yotupa pang'ono. Ngati titayisiya pambali osaigwiritsa ntchito, idzakhala yolimba. Koma tikaipaka mafuta ndikuisuntha, idzamasuka ndikuyamba kugwira ntchito mosavuta. Mafupa athu ndi ofanana. Tikamachita masewera olimbitsa thupi, mafupa athu amapeza mayendedwe ofunikira, ndipo minofu yozungulira imakhala yolimba. Chifukwa chake, AS imayambitsa:

• Kuuma kwa msana ndi mafupa
• Mavuto omwe amabwera chifukwa cha kaimidwe koipa
• Kutopa
• Kuvuta kupuma

Zimathandiza kupewa zinthu zambiri, monga:

Ndi mitundu yanji ya masewera olimbitsa thupi yomwe tiyenera kuchita?

Kawirikawiri, tikupangira mitundu inayi ikuluikulu ya masewera olimbitsa thupi kwa anthu omwe ali ndi AS. Mtundu uliwonse umathandiza thupi lanu m'njira zosiyanasiyana.

Kuphatikiza mitundu iyi ya masewera olimbitsa thupi ndikuchita kwa mphindi zosachepera 20 patsiku kungapangitse kusiyana kwakukulu pa ululu wanu, kuuma, mphamvu, mulingo wamaganizo, komanso thanzi lanu lonse.

Pali masewera olimbitsa thupi ena omwe amapereka ubwino wa mitundu ingapo ya masewerawa nthawi imodzi. Mwachitsanzo:

• Masewera a Pilates
• Yoga
• Tai chi
• Kusambira
• Masewera olimbitsa thupi m'madzi

Ngati mukupita ku kalasi ya gulu, onetsetsani kuti mwauza mphunzitsi za matenda anu kalasi isanayambe.

Tiyeni tsopano tiwone mitundu iyi ya masewera olimbitsa thupi mwatsatanetsatane.

1. Masewero olimbitsa thupi

Maseŵero olimbitsa thupi amenewa amatambasula ndi kutambasula minofu yathu, minyewa, ndi mitsempha. Amatikumbutsanso za kuyenda kwawo konse. Izi zili ngati kutenthetsa thupi musanachite masewera olimbitsa thupi ena. Izi zimachepetsa kuuma kwa thupi lanu ndikuchepetsa chiopsezo chovulala.

Izi ndizofunikira kwambiri kwa anthu omwe ali ndi AS, chifukwa masewera olimbitsa thupi ena otambasula angathandize kupewa kuti mafupa a msana asagwirizane, vuto lofala la AS.

Nthawi zambiri timamva ngati tikufuna kupewa kugwiritsa ntchito chiwalocho chifukwa chimapweteka, koma zosiyana ndi zimenezo.Mukapanda kuigwiritsa ntchito, imalimba komanso imapweteka kwambiri. Kuti mupeze zotsatira zabwino, khalani ndi chizolowezi chochita masewera olimbitsa thupi tsiku lililonse.

2. Masewero olimbitsa thupi

Chomwe timachita apa ndikugwiritsa ntchito minofu yathu motsutsana ndi kukana kwina. Izi zikutanthauza kunyamula zolemera, kugwiritsa ntchito mipiringidzo yolimbana ndi kukana, kapena kugwiritsa ntchito kulemera kwa thupi lathu (monga ma pushup). Izi zimalimbitsa minofu.

Kwa munthu amene ali ndi AS, ndikofunikira kwambiri kulimbitsa minofu ya m'mimba ndi msana, kapena 'minofu yapakati'. Chifukwa minofu imeneyi imagwira ntchito ngati chithandizo cha msana wathu. Izi zikalimbikitsidwa, kupanikizika kumbuyo kumachepa, ndipo ululu wa msana ukhoza kuchepetsedwa. Izi zimathandizanso kukonza kaimidwe kanu pakapita nthawi.

Chitani izi kawiri kapena kanayi pa sabata kuti mupeze zotsatira zabwino.

3. Kuthamanga kwa mtima

Madokotala amatcha izi maseŵera olimbitsa thupi othamanga. Kuchita izi kumawonjezera kugunda kwa mtima wanu ndi kupuma kwanu. Izi zikutanthauza kuti mtima ndi mapapo anu amachita maseŵera olimbitsa thupi abwino. Mwachitsanzo:

• Kusambira
• Kukwera njinga
• Kuthamanga
• Kuyenda mwachangu

Panthawiyi, mtima wanu umapopa magazi mwachangu kuti upereke mpweya womwe minofu yanu imafuna. Mapapu anu amawonjezeranso mpweya wambiri m'magazi anu. Izi zimakuthandizani kukhala ndi maganizo abwino komanso zimawonjezera mphamvu zanu. Pakapita nthawi, mudzatha kuyenda mtunda wautali osatopa monga kale.

Khalani ndi cholinga chochita masewera olimbitsa thupi a cardio kwa mphindi 30, masiku 5 pa sabata (mphindi 150 pa sabata).

4. Maseŵero olimbitsa thupi (Kulinganiza thupi)

Maseŵero olimbitsa thupi awa adzakuthandizani kukhala olimba, makamaka pamene mafupa anu akufooka kwambiri mukamakula, kotero ndi ofunikira popewa kugwa. Zinthu monga yoga ndi tai chi zingathandizenso kukonza bwino thupi. Mutha kufunsa dokotala wanu kapena katswiri wa masewera olimbitsa thupi kuti akuthandizeni. Yesani kuchita masewera olimbitsa thupi awa katatu kapena kasanu pa sabata.

Musaiwale: masewera olimbitsa thupi opumira

Onjezani kuchita masewera olimbitsa thupi osavuta kupuma pa zochita zanu za tsiku ndi tsiku. Izi zikuthandizani kukulitsa chifuwa chanu ndikuwonjezera kusinthasintha kwa thupi lanu. Tsatirani izi:

1. Pumirani mpweya wambiri. Pumirani mpweya mpaka chifuwa chanu chikhale chodzaza.

2. Tsopano gwirani mpweya wanu ndipo muwerengere mpaka katatu m'maganizo.

3. Kenako, tulutsani mpweya pang'onopang'ono, ngati kuti mukuzima kandulo.

4. Dikirani kaye mpaka muwerengerenso katatu, kenako bwerezani masitepe awa.