Ngaba unesifo i-Ankylosing Spondylitis, okanye "AS" njengoko oogqirha besibiza njalo? Ukuba kunjalo, mhlawumbi uqhelene neentlungu zomqolo, ukuqina kwasekuseni, kunye nokuguquguquka okuncinci. Siyazi ukuba kunzima kangakanani ukuphila nezi ntlungu. Kodwa ubusazi ukuba kukho enye yezona zinto zibalaseleyo nezixabisekileyo onokuzenza ukulawula ezi mpawu? Kwaye oko kukuzilolonga .
Kutheni ukuzilolonga kubaluleke kangaka kumntu one-AS?
Ngamafutshane, ukuzilolonga yenye yezona zinto zibalaseleyo onokuzenza ukulawula iimpawu ezihambisana ne-AS. Ayinciphisi nje kuphela iintlungu zakho, kodwa ikwanceda ukugcina umzimba wakho uhamba lula kwaye uguquguqukayo .
Cinga nge-hinge enomhlwa kancinci. Ukuba siyishiya ecaleni singayisebenzisanga, iya kuba lukhuni. Kodwa xa siyibeka ioyile size siyihambise, iya kukhululeka ize iqale ukusebenza lula. Amalungu ethu afana. Xa sizilolonga, amalungu ethu afumana intshukumo efunekayo, kwaye izihlunu eziwajikelezileyo ziyaqina. Ke ngoko, i-AS ibangela:
- Ukuqina komqolo kunye namalungu
- Iingxaki ezibangelwa kukungami kakuhle komzimba
- Ukudinwa
- Ubunzima bokuphefumla
Inceda ukuphelisa izinto ezininzi, ezinje:
Zeziphi iintlobo zomthambo esifanele sizenze?
Ngokubanzi, sicebisa iintlobo ezine eziphambili zokuzilolonga kubantu abane-AS. Uhlobo ngalunye lunceda umzimba wakho ngeendlela ezahlukeneyo.
| Uhlobo lokuzilolonga | Injongo ephambili | Imizekelo |
|---|---|---|
| Ukuzilolonga ngokutsala nangokushukumisa umzimba (Yolula kwaye Ushukume / Uluhlu lweNtshukumo) | Nciphisa ukuqina komzimba kwaye wonyuse ukuguquguquka, ugcine ukuhamba kwamalungu. | Ukuzolula okulula kwemihla ngemihla, iYoga, iTai chi |
| Ukuzilolonga ngokuqinisa umzimba (Ukuqinisa) | Yomeleza izihlunu, uxhase umqolo kunye namalungu, kwaye ulungele ukuma. | Ukuphakamisa iintsimbi, ii-push-ups, ii-Pilates, umthambo ophakathi |
| Ukuzilolonga ngeCardio (I-Cardio / Aerobic) | Yomeleza intliziyo nemiphunga, yandisa amandla nokunyamezela. | Ukuhamba ngokukhawuleza, ukudada, ukukhwela ibhayisekile |
| Ukuzilolonga ngokulinganisela umzimba (Ibhalansi) | Yandisa uzinzo lomzimba kwaye uthintele ukuwa. | Ukuma ngomlenze omnye, iYoga, iTai chi |
Ukudibanisa olu hlobo lwemithambo kunye nokulwenza ubuncinane imizuzu engama-20 ngosuku kuya kwenza umahluko omkhulu kwiintlungu zakho, ukuqina, amandla, inqanaba lengqondo, kunye nempilo iyonke.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqale naluphi na uhlobo olutsha lokuzilolonga. Banokukunika iingcebiso ngeyona ndlela ilungileyo nekhuselekileyo yokuzilolonga kwimeko yakho.
Kukho ezinye iindlela zokuzilolonga ezibonelela ngeenzuzo zeentlobo ezininzi zezi zinto ngaxeshanye. Umzekelo:
- IiPilates
- I-yoga
- I-Tai chi
- Ukuqubha
- I-aerobics yamanzi
Ukuba uya kwiklasi yeqela, qiniseka ukuba uxelela utitshala ngemeko yakho yempilo ngaphambi kokuba iklasi iqale.
Ngoku makhe sijonge olu hlobo lwemithambo ngokweenkcukacha ezithe vetshe.
1. Ukuzilolonga ukolula
Ezi ziqhelo zolula kwaye zolule izihlunu zethu, imisipha, kunye nemisipha. Zikwakhumbuza amalungu ethu ngomgama wazo opheleleyo wokuhamba. Oku kufana nokuzifudumeza ngaphambi kokwenza eminye imithambo. Ezi ziza kunciphisa ukuqina komzimba wakho kwaye zinciphise umngcipheko wokwenzakala.
Oku kubaluleke kakhulu kubantu abane-AS, njengoko eminye imithambo yokuzolula inokunceda ukuthintela ukuba amathambo omqolo angadibani, ingxaki eqhelekileyo ye-AS.
Sidla ngokuphepha ukusebenzisa elo lungu kuba libuhlungu, kodwa okuchaseneyo kuyinyani.Xa ungayisebenzisi, iba lukhuni kwaye ibe buhlungu ngakumbi. Ukuze ufumane iziphumo ezilungileyo, ziqhelise ukwenza umthambo wokuzolula yonke imihla.
2. Ukuzilolonga ngokuqinisa umzimba
Esikwenzayo apha kukusebenzisa izihlunu zethu ngokuchasene nokuxhathisa okuthile. Oko kuthetha ukuphakamisa iintsimbi, ukusebenzisa iibhendi zokuxhathisa, okanye ukusebenzisa ubunzima bomzimba wethu (njengee-pushups). Ezi ziqinisa izihlunu.
Kumntu one-AS, kubaluleke kakhulu ukuqinisa izihlunu zesisu nomqolo, okanye 'izihlunu ezingundoqo'. Kuba ezi zihlunu zisebenza njengenkxaso yomqolo wethu. Xa ezi ziqinisiwe, uxinzelelo emqolo luyancitshiswa, kwaye iintlungu zomqolo zinokuncitshiswa. Oku kukwanceda ukulungisa ukuma kwakho ngokuhamba kwexesha.
Yenza lo mthambo kabini ukuya kane ngeveki ukuze ufumane iziphumo ezilungileyo.
3. I-Cardio
Oogqirha babiza olu hlobo lokuzilolonga nge-aerobic. Ukwenza oku kwandisa izinga lokubetha kwentliziyo yakho kunye nezinga lokuphefumla. Oku kuthetha ukuba intliziyo yakho kunye nemiphunga zifumana umthambo olungileyo. Umzekelo:
- Ukuqubha
- Ukukhwela ibhayisekile
- Ukubaleka
- Ukuhamba ngokukhawuleza
Ngeli xesha, intliziyo yakho ipompa igazi ngokukhawuleza ukuze inike ioksijini efunekayo kwizihlunu zakho. Imiphunga yakho ikwafaka ioksijini engaphezulu egazini lakho. Oku kuphucula indlela ovakalelwa ngayo kwaye kwandisa amandla akho. Ekuhambeni kwexesha, uya kukwazi ukuhamba imigama emide ngaphandle kokudinwa njengangaphambili.
Zibekele usukelo lokwenza umthambo we-cardio imizuzu engama-30, iintsuku ezi-5 ngeveki (imizuzu eli-150 iyonke ngeveki).
4. Ukuzilolonga ngokulinganisela umzimba (Ukulinganisela)
Ezi ziqhelo ziza kukunceda uhlale uzinzile, ingakumbi njengoko amathambo akho esiba buthathaka njengoko ukhula, ngoko ke zibalulekile ekuthinteleni ukuwa. Izinto ezifana neyoga kunye ne-tai chi nazo zinokunceda ukuphucula ibhalansi. Ungacela ugqirha wakho okanye ingcali yezonyango ukuba akunike iziqhelo ezithile zokukunceda. Zama ukwenza ezi ziqhelo kathathu ukuya kahlanu ngeveki.
Ungalibali: ukuzilolonga ukuphefumla
Yongeza umthambo olula wokuphefumla kwimisebenzi yakho yemihla ngemihla. Oku kuya kunceda ukwandisa isifuba sakho kwaye kwandise ukuguquguquka komzimba wakho. Landela la manyathelo:
1. Tsala umoya onzulu ngaphakathi. Phefumla ude uzive ugcwele isifuba sakho.
2. Ngoku bamba umphefumlo wakho uze ubale ngengqondo ukuya kwisithathu.
3. Emva koko, khupha umoya kancinci, ngokungathi ucima ikhandlela.
4. Linda umzuzwana ude ubale uye kutsho kuthathu kwakhona, uze uphinde la manyathelo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga kufana nonyango kumntu one-AS. Kubalulekile ukunciphisa iintlungu, ukuqina komzimba, nokuhlala uguquguqukayo.
- Gxila kwiintlobo ezine zokuzilolonga: ukolula, ukuqinisa, i-cardio, kunye nokulinganisela.
- Zama ukuzilolonga ubuncinane imizuzu engama-20-30 ngosuku. Qala kancinci uze wandise ixesha.
- Soloko uqhagamshelana nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqalise inkqubo entsha yokuzilolonga.
- Ziqhelise ukuphefumla yonke imihla. Oku kuya kwandisa ukuguquguquka kwesifuba sakho nomqolo.
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