Ingabe unesifo i-Ankylosing Spondylitis, noma i-"AS" njengoba thina odokotela sikubiza kanjalo? Uma kunjalo, cishe ujwayelene nobuhlungu bomhlane, ukuqina kwasekuseni, kanye nokuncipha kokuguquguquka. Siyazi ukuthi kungaba nzima kangakanani ukuphila nalezi zinkinga. Kodwa bewazi ukuthi kukhona enye yezinto ezinhle kakhulu nezibaluleke kakhulu ongazenza ukuze uphathe lezi zimpawu? Futhi lokho ukuzivocavoca .
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Kungani ukuvivinya umzimba kubaluleke kangaka kumuntu one-AS?
Kalula nje, ukuzivocavoca kungenye yezinto ezinhle kakhulu ongazenza ukuze uphathe izimpawu ezihambisana ne-AS. Akugcini nje ngokunciphisa ubuhlungu bakho, kodwa futhi kusiza ukugcina umzimba wakho uhamba kalula futhi uguquguqukayo .
Cabanga nge-hinge egqwalile kancane. Uma siyishiya eceleni singayisebenzisanga, izoqina. Kodwa uma siyifaka uwoyela bese siyihambisa, izokhululeka futhi iqale ukusebenza kalula. Amalunga ethu afana. Uma sizivocavoca, amalunga ethu athola ukunyakaza okudingekayo, futhi imisipha ewazungezile iba namandla. Ngakho-ke, i-AS ibangela:
- Ukuqina emhlane nasemalungeni
- Izinkinga ezibangelwa ukuma kabi komzimba
- Ukukhathala
- Ubunzima bokuphefumula
Inikeza impumuzo ezintweni eziningi, njenge:
Yiziphi izinhlobo zokuzivocavoca okufanele sizenze?
Ngokuvamile, sincoma izinhlobo ezine eziyinhloko zokuvivinya umzimba kubantu abane-AS. Uhlobo ngalunye lusiza umzimba wakho ngezindlela ezahlukene.
| Uhlobo lokuzivocavoca | Inhloso eyinhloko | Izibonelo |
|---|---|---|
| Ukuzivocavoca kokudonsa nokunyakaza (Yelula futhi Unyakaze / Ububanzi Bokunyakaza) | Nciphisa ukuqina komzimba futhi wandise ukuguquguquka, ugcine ukuhamba kwamalunga. | Ukulula kwansuku zonke, i-Yoga, i-Tai chi |
| Ukuzivocavoca okuqinisayo (Ukuqinisa) | Qinisa imisipha, usekele umgogodla namalunga, futhi umise kahle umzimba. | Ukuphakamisa izinsimbi, ama-push-up, ama-Pilates, izivivinyo zomzimba |
| Ukuzivocavoca kwe-cardio (I-Cardio / Aerobic) | Qinisa inhliziyo namaphaphu, wandise amandla nokukhuthazela. | Ukuhamba ngokushesha, ukubhukuda, ukugibela ibhayisikili |
| Ukuzivocavoca umzimba ngokulinganisela (Ibhalansi) | Khulisa ukuzinza komzimba futhi uvimbele ukuwa. | Ukuma ngomlenze owodwa, i-Yoga, i-Tai chi |
Ukuhlanganisa lezi zinhlobo zokuzivocavoca nokuzenza okungenani imizuzu engama-20 ngosuku kuzokwenza umehluko omkhulu ebuhlungwini bakho, ekuqineni, emandleni, ezingeni lengqondo, kanye nempilo yakho iyonke.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho noma nodokotela we-physiotherapist ngaphambi kokuqala noma yimuphi umkhuba omusha wokuzivocavoca. Bangakweluleka ngezindlela zokuzivocavoca ezingcono kakhulu neziphephile zesimo sakho.
Kunezinye izivivinyo ezinikeza izinzuzo zezinhlobo eziningana zalezi ngesikhathi esisodwa. Isibonelo:
- Ama-Pilates
- I-Yoga
- I-Tai chi
- Ukubhukuda
- I-aerobics yamanzi
Uma uya ekilasini leqembu, qiniseka ukuthi utshela umfundisi ngesimo sakho sempilo ngaphambi kokuba ikilasi liqale.
Ake sibheke lezi zinhlobo zokuzivocavoca ngemininingwane ethe xaxa.
1. Ukuzivocavoca kokwelula
Lokhu kuzivocavoca kwelula futhi kwelula imisipha yethu, imisipha, kanye nemisipha. Kukhumbuza amalunga ethu ngebanga eliphelele lokunyakaza kwawo. Lokhu kufana nokuzifudumeza ngaphambi kokwenza eminye imithambo. Lokhu kuzonciphisa ukuqina komzimba wakho futhi kunciphise ingozi yokulimala.
Lokhu kubaluleke kakhulu kubantu abane-AS, njengoba ezinye izivivinyo zokuzelula zingasiza ekuvimbeleni ukuhlangana kwamathambo omgogodla, okuyinkinga evamile ye-AS.
Sivame ukugwema ukusebenzisa lelo lungu ngoba libuhlungu, kodwa okuphambene nalokho empeleni kuyiqiniso.Uma ungayisebenzisi, iba lukhuni futhi ibe buhlungu kakhulu. Ukuze uthole imiphumela emihle kakhulu, jwayela ukwenza ezinye izivivinyo zokuzelula nsuku zonke.
2. Ukuzivocavoca okuqinisayo
Esikwenzayo lapha ukusebenzisa imisipha yethu ngokumelene nokumelana okuthile. Lokho kusho ukuphakamisa izinsimbi, ukusebenzisa amabhande okumelana, noma ukusebenzisa isisindo somzimba wethu (njengokusunduza). Lokhu kuqinisa imisipha.
Kumuntu one-AS, kubaluleke kakhulu ukuqinisa imisipha yesisu nomhlane, noma 'imisipha eyinhloko'. Ngoba le misipha isebenza njengokusekela umgogodla wethu. Uma lokhu kuqiniswa, ingcindezi emhlane iyancishiswa, futhi ubuhlungu bomhlane bungancishiswa. Lokhu kusiza futhi ukulungisa ukuma kwakho ngokuhamba kwesikhathi.
Yenza lo msebenzi kabili kuya kane ngesonto ukuze uthole imiphumela emihle kakhulu.
3. I-Cardio
Odokotela bakubiza lokhu ngokuthi ukuzivocavoca kwe-aerobic. Ukwenza lokhu kwandisa izinga lokushaya kwenhliziyo yakho kanye nezinga lokuphefumula. Lokhu kusho ukuthi inhliziyo yakho namaphaphu kuthola ukujima okuhle. Isibonelo:
- Ukubhukuda
- Ukuhamba ngebhayisikili
- Ukugijima
- Ukuhamba ngokushesha
Ngalesi sikhathi, inhliziyo yakho ipompa igazi ngokushesha ukuze inikeze umoya-mpilo odingwa yimisipha yakho. Amaphaphu akho nawo engeza umoya-mpilo owengeziwe egazini lakho. Lokhu kuthuthukisa isimo sakho sengqondo futhi kwandisa amandla akho. Ngokuhamba kwesikhathi, uzokwazi ukuhamba amabanga amade ngaphandle kokuzizwa ukhathele njengakuqala.
Zibekele umgomo wokuzivocavoca nge-cardio imizuzu engama-30, izinsuku ezi-5 ngesonto (imizuzu eyi-150 isiyonke ngesonto).
4. Ukuzivocavoca ngokulinganisela umzimba (Ibhalansi)
Lezi zivivinyo zizokusiza ukuthi uhlale uzinzile, ikakhulukazi njengoba amathambo akho eba buthakathaka njengoba ukhula, ngakho-ke zibalulekile ekuvimbeleni ukuwa. Izinto ezifana ne-yoga kanye ne-tai chi nazo zingasiza ekuthuthukiseni ibhalansi. Ungacela udokotela wakho noma uchwepheshe wezokwelapha umzimba ukuthi akunike izivivinyo ezithile ukuze akusize. Zama ukwenza lezi zivivinyo kathathu kuya kahlanu ngesonto.
Ungakhohlwa: izivivinyo zokuphefumula
Engeza ukuzivocavoca okulula kokuphefumula ohlelweni lwakho lwansuku zonke. Lokhu kuzosiza ukwandisa isifuba sakho futhi kwandise ukuguquguquka komzimba wakho. Landela lezi zinyathelo:
1. Phefumula kakhulu. Phefumula kuze kube yilapho isifuba sakho sigcwele.
2. Manje bamba umoya wakho bese ubala ngokwengqondo kuze kube kathathu.
3. Bese ukhipha umoya kancane, njengokungathi ucima ikhandlela.
4. Linda isikhashana uze ubale ufike kathathu futhi, bese uphinda lezi zinyathelo.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca umzimba kufana nomuthi kumuntu one-AS. Kubalulekile ukunciphisa ubuhlungu, ukuqina komzimba, nokuhlala uguquguqukayo.
- Gxila ezinhlotsheni ezine zokuvivinya umzimba: ukwelula, ukuqinisa, i-cardio, kanye nokulinganisela.
- Zama ukuzivocavoca okungenani imizuzu engama-20-30 ngosuku. Qala kancane bese wandisa isikhathi.
- Njalo thintana nodokotela wakho noma nodokotela we-physiotherapist ngaphambi kokuqala inqubo entsha yokuzivocavoca.
- Prakthiza izivivinyo zokuphefumula nsuku zonke. Lokhu kuzokwandisa ukuguquguquka kwesifuba sakho nomhlane.
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