I-arthritis noma ubuhlungu ezandleni zingenza kube nzima ngenani lezinto ezidinga ukugijima, kuhlanganise nokuqeqeshwa kwesisindo. Ubuhlungu nobubuthakathaka ezandleni naseminwe kungenza kube nzima ukumbamba iziqu noma ezinye izinhlobo zezisindo, okwenza amandla aqeqeshe inqubo ebuhlungu futhi ephazamisayo.
Isinyathelo sakho sokuqala ekunakekeleni nasekulawuleni i-arthritis, yiqiniso, ukubona udokotela wakho ukuxilongwa kahle kanye nengxoxo mayelana nemithi, umzimba, kanye namanye amathuluzi ongawasebenzisa ukuphatha ubuhlungu.
Kumele futhi uthole imvume yokuzivocavoca futhi ukhulume nodokotela wakho mayelana nokuqeqeshwa kwamandla. Kuye kwaba nezifundo eziningi ezibonisa ukuthi ukuqeqeshwa kwamandla kungathuthukisa kakhulu amandla, ubuhlungu, kanye nekhwalithi yokuphila kubantu abanezinhlobo ezahlukene ze-arthritis, kuhlanganise ne-osteoarthritis ne-rheumatoid arthritis.
Okunye okunye okungahambisani nezidakamizwa
Uma uthola kunzima ukubamba izinsimbi ngenxa yobuhlungu noma ubuthakathaka, kunezinye izindlela zokuzama:
- Amanqamu Wokumelana - Ukusebenzisa ama-resistance bands angakuvumela ukuthi ubambe izibambo ezandleni zezandla zakho, ugcine iminwe yakho inwetshiwe ukuze ungadingi ukubamba. Lokhu kungase kungasebenzi kuwo wonke umsebenzi, ngakho-ke khetha kuphela okuhambayo ongakwenza ngokuphepha ngenkathi ugcina izandla zivulekile. Iminye imibono ihlanganisa imishini yamakhofu, izimpukane ze-one-arm, ama-curls e-biceps, imishini yokucindezela ngaphezulu, izinyathelo ezinhlangothini, i-blat butt, namaphaphu. Ukuzivocavoca okuningi kwama-band .
- I-Medicine Ball - Lena enye enye indlela enhle yokwengeza ukumelana nokusebenza kwakho ngaphandle kokubamba isibambo esincane se-dumbbell. Imithi yezazi ivela ngobukhulu obuhlukahlukene nobukhulu futhi ungabamba ngenkathi wenza izivivinyo, njengamaphaphu, amaphaphu ahlangene , ama-crunches, nama-curl biceps. Udinga amandla esandla ukubamba ibhola, ikakhulukazi uma wenza umzimba owodwa, ngakho-ke ungase uzame isisindo esincane ekuqaleni (isib. 3 kuya ku-5 amakhilogremu) futhi ukwandise isisindo kancane kancane. Imithi eminingi yokwelapha ibhola .
- Izisindo ezinamathele - Enye indlela ukusebenzisa isisindo ngezibambo ezifana ne-smartbells. Izibambo zibanzi futhi ungakwazi ukufaka isisindo kunhlangothi zonke, ukuvumela ukuba usakaze isisindo ngokulinganayo phezu kokubili kwezandla.
- Izisindo ze-Wrist - Uma uthola kunzima ukuphikisana nemisipha yakho ngebhola lezokwelapha noma uma izisindo ozokwazi ukuzibamba azikhathali ngokwanele, ukwengeza izisindo zesisindo kungaba yinye indlela yokwengeza amandla.
Imithombo:
Amanga, D. Ukuqeqesha Amandla Kungase Kuzuze Iziguli Nge-Osteoarthritis. I-Arthritis Care Res. 2006; 55: 690-699.
I-Rall, L .; , Meydani, S .; I-Kehayias, J .; et al. Umphumela wokuqeqeshwa okuqhubekayo kokumelana nesifo samathambo e-rheumatoid arthritis. Amandla akhula ngaphandle kokushintsha kokulinganisela kwamandla noma ukwakheka komzimba. I-Arthritis & Rheumatism, Umqulu 39 Issue 3, Amakhasi 415 - 426.