Kodi munadzukapo m'mawa muli ndi ululu wovuta msana kapena kupweteka? Kapena mumakhala ndi ululu wosalekeza m'chiuno ndi matako anu? Nthawi zina timaganiza kuti izi ndi kupweteka kwa thupi kokha, koma chifukwa chake chingakhale vuto lotchedwa Ankylosing Spondylitis . Mwachidule, iyi ndi vuto lotupa lomwe limapezeka m'msana ndi malo olumikizirana akuluakulu monga chiuno. Pakapita nthawi, izi zingayambitse kuvutika kupindika msana ndi kuuma kwa malo olumikizirana. Koma musadandaule, vutoli likhoza kuthandizidwa bwino. Njira yabwino yochitira izi ndikuchita masewera olimbitsa thupi oyenera. Lero, tikambirana za masewera olimbitsa thupi omwe angakuthandizeni kukhala olimba m'chiuno ndi vutoli.
N’chifukwa chiyani masewera olimbitsa thupi olimbitsa chiuno ndi ofunikira?
Ndikofunikira kwambiri kuti munthu amene ali ndi Ankylosing Spondylitis asunge minofu yozungulira chiuno kukhala yolimba, chifukwa vutoli lingakhudzenso malo olumikizirana mafupa a chiuno. Kuchita masewera olimbitsa thupi moyenera sikuti kumathandiza kokha kuchepetsa zizindikiro, komanso kumaperekanso maubwino ena ambiri.
Chofunika kwambiri ndikulankhula ndi dokotala wanu kapena katswiri wa physiotherapist musanayambe kuchita masewera olimbitsa thupiwa kuti muwonetsetse kuti akugwirizana ndi vuto lanu. Angakupatseninso malangizo amomwe mungawachitire m'njira yomwe ingakuthandizeni.
Tsopano tiyeni tiwone ubwino waukulu wa masewera olimbitsa thupi awa.
| Phindu | Mwachidule... |
|---|---|
| Kuchepetsa chiopsezo cha kugwa ndi kusweka kwa mafupa | Minofu ya m'chiuno ikakhala yolimba, thupi limakhala bwino. Chifukwa chake, mwayi woti munthu aterereke ndi kugwa ndi wochepa kwambiri. |
| Kuyenda mosavuta m'chiuno | Kuchita masewera olimbitsa thupi kumawonjezera kuyenda kwa cholumikizira cha m'chiuno, zomwe zikutanthauza kuti kuuma ndi kusasangalala komwe kumakhalapo poyenda, kukhala pansi, ndi kuimirira kumachepa. |
| Kusunga kaimidwe koyenera koyenda | Ululu ndi kuuma nthawi zina zimasintha momwe timayendera. Chiuno chikakhala champhamvu, chimathandiza kwambiri ponyamula zolemera komanso kuyenda molunjika. |
| Thanzi labwino la msana | Chiuno ndi msana ndi ziwalo ziwiri zomwe zimagwira ntchito limodzi. Chiuno chikakhala champhamvu, kupanikizika kosafunikira pamsana kumachepa, zomwe zimathandiza kuchepetsa ululu wa msana. |
Tiyeni tiwone masewera olimbitsa thupi omwe tingachite tsopano.
Maseŵero olimbitsa thupi awa akhoza kuchitika mosavuta kunyumba. Koma kumbukirani, ngati mukumva kupweteka, musadzikakamize kuchita maseŵero olimbitsa thupi. Amuna, yambani pang'onopang'ono momwe mungathere.
1. Kutambasula - Kukanikiza Miyendo Yokhala Pampando
Izi zidzatambasula minofu mkati mwa ntchafu zanu.
- Khalani moyimirira pampando kapena pansi.
- Ikani mapazi anu pamodzi ndipo muwabweretse pafupi ndi malo anu opumira momwe mungathere.
- Tsopano kanikizani mawondo anu mwamphamvu pansi ndi manja onse awiri. Mudzamva kutambasula bwino mkati mwa ntchafu zanu.
- Gwirani kwa masekondi pafupifupi 15-20, kenako pang'onopang'ono masulani manja onse awiri ndikubwerera pamalo abwino.
2. Mlatho wa Glute
Izi zidzalimbitsa mafupa a m'mimba, minofu ya m'mimba, ndi msana. Popeza mawondo sakupanikizika, izi ndi masewera olimbitsa thupi abwino kwa iwo omwe ali ndi mavuto a bondo.
- Gona pansi ndi mphasa.
- Gwadani mawondo anu ndipo ikani mapazi anu pansi. Sungani mapazi anu motalikirana ngati mapewa anu. Ikani manja anu pansi m'mbali mwanu.
- Tsopano, popeza kulemera kwanu kuli pa mapazi ndi mapewa anu, kwezani chiuno chanu mmwamba momwe mungathere. Thupi lanu liyenera kukhala lolunjika.
- Mukangonyamulidwa, limbitsani minofu ya matako anu ndipo mugwire kwa masekondi awiri kapena atatu.
- Kenako, mosamala kwambiri komanso molamulira, bwererani pansi mofanana ndi kale.
- Chitani izi nthawi 10-15 nthawi imodzi.
3. Kuchita masewera olimbitsa thupi a Clamshell
Kuchita masewera olimbitsa thupi kumeneku kukuthandizani kumvetsetsa bwino momwe mafupa anu a m'chiuno ndi bondo amagwirira ntchito. Kudzalimbitsa minofu m'mbali mwa chiuno chanu.
- Gonani chagada pansi. Ikani miyendo yanu pamwamba pa ina ndi ina ndipo ipindeni pa ngodya ya madigiri 45.
- Ikani mutu wanu pa mkono wanu wapansi ndipo mupumule.
- Tsopano, mapazi anu ali pamodzi, kwezani bondo lanu lapamwamba lokha momwe mungathere. Musalole kuti chiuno kapena chiuno chanu chiziyendayenda panthawiyi.
- Musanyamule ngakhale mwendo wanu wapansi kuchokera pansi.
- Mukakweza bondo lanu mmwamba, ligwireni kwa masekondi 1-2, kenako pang'onopang'ono libwezeretseni pamalo ake oyamba.
- Chitani izi pafupifupi nthawi 15 mbali imodzi, kenako chitani nambala yomweyi mbali inayo.
- Ngati mukufuna kuti zikhale zovuta pang'ono, mutha kuchita izi ndi bandeji yolimba pamwamba pa mawondo anu.
4. Kuchita masewera olimbitsa thupi pa thabwa
Bokosi ndi masewera olimbitsa thupi abwino kwambiri omwe amalimbitsa thupi lonse, makamaka minofu yapakati. Pali njira zambiri zochitira izi.
- Thalauza Lam'mbali: Yendani patsogolo, musunge zigongono zanu ndi manja anu pansi. Ikani dzanja lanu lapamwamba pamwamba pa mwendo wanu wapamwamba. Sungani thupi lanu molunjika, osalola chiuno chanu kukhudza pansi, ndipo gwirani kwa masekondi 20-30. Sinthani mbali ndikubwerezanso mbali inayo.
- Thalauza Lam'mbali Lokhala ndi Kunyamulidwa: Lowani m'malo omwewo monga kale. Sungani thupi lanu lolunjika ndikukweza mwendo wanu wapamwamba molunjika mmwamba. Gwirani izi kwa masekondi angapo. Izi ndi zovuta pang'ono, choncho chitani izi kwa kanthawi kochepa momwe mungathere poyamba.
- Thalauza Lam'mbali Lokhala ndi Miyendo Yokwezera: Khalani m'malo mwa thalauza la m'mbali, kwezani mwendo wanu wapamwamba mmwamba kenako muutsitsenso pansi. Musalole mwendo wanu wapansi kukhudza. Bwerezani izi nthawi 10-12 kenako sinthani mbali.
Onjezani masewera olimbitsa thupi awa pa zochita zanu za tsiku ndi tsiku. Ngakhale poyamba zingakhale zovuta, pamene mukupitiriza kuzichita, mudzazindikira kuti mphamvu zanu, kusinthasintha kwanu, ndi kulinganiza kwanu zidzawonjezeka. Ndipo ululu udzachepanso kwambiri.
Uthenga Wopita Nawo Kunyumba
- Matenda a Ankylosing Spondylitis ndi matenda omwe angathe kuthetsedwa ndi chithandizo choyenera. Kuchita masewera olimbitsa thupi n'kofunika kwambiri pa izi.
- Kulimbitsa minofu yozungulira chiuno chanu kungathandize kuchepetsa ululu, kukonza bwino thupi, komanso kupangitsa ntchito za tsiku ndi tsiku kukhala zosavuta.
- Nthawi zonse funsani dokotala wanu kapena katswiri wa physiotherapy musanayambe kuchita masewera olimbitsa thupi atsopano.
- Ngati mukumva kupweteka mukuchita masewera olimbitsa thupi, pewani kudzikakamiza. Mvetserani thupi lanu. Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani nthawi ndi kuchuluka kwa masewera olimbitsa thupi omwe mumachita.
- Zotsatira zomwe mumapeza mukamachita masewera olimbitsa thupi nthawi zonse zimakhala zabwino kwambiri, choncho musataye mtima ndipo pitirizani.
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