Ngaba nawe unesifo 'se-Ankylosing Spondylitis' okanye i-AS njengoko sisitsho ngamafutshane? Ngoko ke, kuyacaca ukuba uziva iintlungu zomqolo kunye nokuqina xa uvuka kusasa, akunjalo? Uyazi ukuba kunzima kangakanani ukudlula usuku kunye nale ntlungu. Kodwa ubusazi ukuba eyona nto ingcono onokuyenza ukulawula ezi mpawu kukuzilolonga. Oku kufana neyeza elingcono onokulinika umzimba wakho.
Kutheni umthambo ubaluleke kangaka?
Ngamafutshane, ukuzilolonga sisisombululo esihle kwiingxaki ezininzi eziza ne-ankylosing spondylitis (AS).
- Intlungu iyancipha: Xa uzilolonga rhoqo, intlungu kunye nokungonwabi okuzivayo kuya kuncipha kakhulu.
- Kunciphisa ukuqina komzimba: Ukuzilolonga kunceda ekunciphiseni ukuqina komzimba, ingakumbi kusasa, kwaye kwenza umzimba ube bhetyebhetye ngakumbi.
- Ungashukuma ngcono: Ukuhambahamba kwakho kuyaphucuka kuba amalungu akho kunye nezihlunu zakho ziyasebenza.
- Indlela omi ngayo ilungisiwe: Izihlunu ezomeleleyo zinceda ukugcina indlela omi ngayo kakuhle, zithintela umqolo ukuba ungagobi phambili ngokuhamba kwexesha ngenxa ye-AS.
- Kunciphisa ukudinwa: Kusenokubonakala kumangalisa, kodwa ukuzilolonga kwandisa amanqanaba akho amandla kwaye kunciphisa ukudinwa ohlala ukuziva.
- Ukuphefumla kuba lula: Eminye imithambo yomeleza izihlunu zesifuba, ivumela imiphunga ukuba iphefumle ngcono.
Eyona nto ibalulekileyo kukuba konke oku kuyawuphucula umgangatho wobomi bakho. Kuhle ukukwazi ukwenza imisebenzi yakho yemihla ngemihla ngokulula nangaphandle kwentlungu, akunjalo?
Ngowuphi umthambo ofanelekileyo kuwe?
"Kulungile, umthambo ulungile, kodwa ndingenza ntoni?" usenokuba ucinga. Oogqirha badla ngokucebisa iintlobo ezine zokuzilolonga kubantu abane-AS. Isicwangciso sokuzilolonga esidibanisa zonke ezine sisebenza kakhulu.
| Uhlobo lokuzilolonga | Injongo ephambili |
|---|---|
| Ukolula kunye noLuhlu lweNtshukumo | Nciphisa ukuqina komzimba, phucula ukuhamba kwamalungu, kwaye wonyuse ukuguquguquka. |
| Ukomeleza | Ukuqinisa izihlunu nokubonelela ngenkxaso efanelekileyo kumalungu kunye nomqolo. |
| Ukuzilolonga ngeCardio | Ukuphucula ukusebenza kwentliziyo nemiphunga, ukwandisa amandla nokunyamezela. |
| Ukugcina ibhalansi | Yandisa uzinzo lomzimba kwaye uthintele ukuwa. |
Ukuze ufumane iziphumo ezilungileyo, zama ukwenza olu hlobo loqheliso ubuncinane imizuzu engama-20 ngosuku .
Qiniseka ukuba uyakwenza oku ngaphambi kokuba uqale.
Qiniseka ukuba uthetha nogqirha wakho. Uza kukuxelela ukuba zeziphi iindlela zokuzilolonga ezikhuselekileyo nezifanelekileyo kwimeko yakho. Ungathunyelwa kwingcali ye-physiotherapist eya kukwenza isicwangciso sokuzilolonga esilungiselelwe wena.
Ungafumana iingenelo zeentlobo ezahlukeneyo zokuzilolonga ngaxeshanye ngezinto ezifana nePilates, yoga, tai chi, kunye nokuqubha. Ukuba uthatha iklasi yeqela, qiniseka ukuba wazisa umqeqeshi ngemeko yakho yempilo ngaphambi kokuba uqale.
Ukuzilolonga Kolula Nokushukuma
Ezi ziziseko zesiqhelo sakho sokuzilolonga semihla ngemihla. Ziyazolula kwaye zigcina izihlunu zakho, imisipha, kunye nemisipha, kwaye zikwakhumbuza amalungu akho ngomgama wawo opheleleyo wokuhamba.
Ingxaki eqhelekileyo ye-AS kukudibana kwamathambo omqolo kumqolo. Ukuzilolonga imihla ngemihla kunokunceda ukunciphisa le ngozi.
Khawucinge nje, izihlunu ezijikeleze elinye lamalungu akho ziqala ukuqina ngenxa yokuvuvukala okubangelwa yi-AS. Ukuba awusoluli eso sihlunu okanye awushukumisi ilungu, loo kuqina kunye nentlungu ziya kuba mandundu. Ngoko ke ukuze ufumane iziphumo ezilungileyo, yenza le mithambo yonke imihla .
Ukuzilolonga ngokuqinisa umzimba
Apha usebenzisa ubunzima, ibhendi yokumelana, okanye ubunzima bomzimba wakho ukuze unike amandla okuxhathisa izihlunu zakho. Imizekelo yoku ibandakanya ukutyhala ii-push-ups kunye nokuphakamisa iintsimbi.
Oku kuyaqinisa izihlunu zakho kwaye kukunceda ukuba ushukumise umzimba wakho ngokulula nangokukhuselekileyo. Ingakumbi kubantu abane-AS,Kubaluleke kakhulu ukuqinisa izihlunu esiswini sakho nasemqolo (imisipha engundoqo). Ezi zihlunu zezona zixhasa umqolo wakho. Xa ezi zihlunu ziqinile, uxinzelelo emqolo wakho luyancitshiswa kwaye neentlungu zomqolo zinokuthomalaliswa.
Ukwenza olu hlobo lomthambo iintsuku ezimbini ukuya kwezine ngeveki kwanele.
Ukuzilolonga ngeCardio
Oogqirha babiza oku ngokuthi yi-aerobic exercise. Oku kwandisa isantya sentliziyo yakho kunye nesantya sokuphefumla, nto leyo enika intliziyo yakho kunye nemiphunga umthambo olungileyo.
- Ukuqubha
- Ukukhwela ibhayisekile
- Ukubaleka
- Ukuhamba ngeenyawo okuqhelekileyo
Xa usenza olu qheliselo, intliziyo yakho isebenza nzima kwaye ipompa igazi elinomoya-mpilo emzimbeni wakho wonke. Oku kuya kuphucula imeko yakho yengqondo kunye namanqanaba amandla. Ekuhambeni kwexesha, uya kukwazi ukuhamba imigama emide ngaphandle kokudinwa okanye iintlungu.
Zimisele ukwenza lo mthambo imizuzu engama-75-150 ngeveki. Ngamafutshane, imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki, iya kuzalisekisa loo njongo.
Umthambo okhethekileyo wokuphefumla
Yongeza olu hlobo lokuphefumla olulula kwinkqubo yakho yokuzilolonga yemihla ngemihla. Luya kunceda ukwandisa isifuba sakho kwaye lwenze umzimba wakho ube bhetyebhetye ngakumbi.
- Inyathelo 1: Phefumla nzulu kangangoko unako de isifuba sakho sande.
- Inyathelo lesi-2: Bamba umoya wakho uze ubale uye kuthi ga kwisithathu.
- Inyathelo lesi-3: Khupha umoya kancinci, ngokungathi ucima ikhandlela.
- Inyathelo lesi-4: Thatha ikhefu elifutshane, ubale ukuya kutsho kathathu kwakhona, uze uphinde la manyathelo.
Umyalezo Wokuya Ekhaya
- I-Ankylosing spondylitis (AS) yimeko ehlala ixesha elide, kodwa ukuzilolonga sesinye sezona zixhobo zinamandla onazo zokulawula iimpawu zakho.
- Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
- Isicwangciso esihle sokuzilolonga kufuneka siquke ukolula, ukuqinisa umzimba, i-cardio, kunye nokulinganisela.
- Eyona nto ibalulekileyo kukwenza rhoqo. Kungcono kakhulu ukwenza kancinci yonke imihla kunokwenza okuninzi ngolunye usuku uze ungakwenzi kangangeentsuku ezimbalwa.
- Mamela umzimba wakho. Ukuba kukho umthambo obangela iintlungu ezingakumbi, yeka uthethe nogqirha wakho.
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