Uma amadolo akho ahlukumezekile, kuthinta zonke izingxenye zokuphila kwakho. Ubuhlungu bendondo engapheli kwenza ngisho nokunyakaza okulula, njengokuhamba ngezinyawo nokuya ezitebhisini noma ukungena nokuphuma emotweni inselele. Kuthiwani ngokuzivocavoca ?
Uma usuvele ubuhlungu, into yokugcina ofuna ukuyenza ingabangela ubuhlungu obuningi noma kwenze kube kubi nakakhulu ngokuzivocavoca okungalungile. Ukwesaba ubuhlungu obuningi nokulimala ngokuvamile kuvimbela ubuhlungu abahluphekayo ekuzivocavoca, nakuba ezinye izimo zizophuthuka ngezinhlobo ezahlukene zokuzivocavoca.
Futhi uma ubuhlungu bakho bomadolo bunzima ngokuqhathanisa ngokweqile, ukuvivinya umzimba kuhlale kunconywa. Ngisho nokulahlekelwa isisindo esincane singathatha ukucindezeleka emadolweni, unike umzimba wakho ukukhululeka ebuhlungu.
Ukwazi ukuthi, okwamanje usadingeka ukubhekana nobuhlungu, yiziphi izenzo nokusebenza ongazenza okungeke kwenze izinto zibe zimbi nakakhulu? Ngempela kukhona okuningi okukhethwa kukho kokuzivocavoca ngamadolo, kodwa isinyathelo sakho sokuqala ukuthola ukuthi kwenzekani.
Yini eyenza i-Causing Your Knee Pain?
Ubuhlungu bomzimba bungabangelwa yinoma yiliphi inani lezimiso ezifana ne-bursitis noma i-arthritis, noma kungabangelwa ukulimala, ukukhala noma ukulimala ngokweqile. Ngenxa yokuthi kungaba nezizathu eziningi zokuhlukunyezwa kwamadolo, kubalulekile ukubona udokotela wakho futhi uthole ukuxilongwa okuqondile.
Uyazi ukuthi udinga ukubona udokotela uma ubuhlungu bakho kanye / noma ukuvuvukala kudlulela izinsuku ezimbalwa, ukujoyina kuzwa kungenakwenzeka, noma sekuqhubeka isikhathi eside kangangokuba kuphazamisa imisebenzi yansuku zonke.
Udokotela wakho angase akufune ukuthi uthathe imithi kanye / noma ukwelashwa ngokomzimba. Kubalulekile futhi ukuthola imvume evela kudokotela wakho noma uchwepheshe wezempilo nganoma yiluphi uhlobo lomsebenzi womzimba.
Thola ukuvivinya umzimba nokunyakaza ukugwema kanye nemisebenzi enhle kumalungu akho futhi kuzokusiza ukuphulukisa.
Kufanele futhi ubuze mayelana nobuhlungu ngesikhathi sokuvivinya umzimba, ikakhulukazi uma uzizwa ubuhlungu obuvamile noma uma kufanele umise umsebenzi. Ochwepheshe abaningi bancoma ukuthi ugweme ukusebenzisa noma yibuphi ubuhlungu , kodwa isimo sakho singase sihluke.
I-Cardio Exercise for Knee Pain
Uma wazi ukuthi kwenzekani ngamadolo akho futhi unemvume evela kudokotela wakho, ungaqala ukuzivocavoca. Ukuzivocavoca kwe-Cardio kuyindawo enhle ukuqala futhi enye yezinqumo ezinhle kakhulu zokuqinisa umzimba ophansi, ukushaya inhliziyo yakho phezulu, nokulahlekelwa isisindo.
Uma ufinyelela ku-gym, kunezinketho eziningi ongakhetha kuzo uma kuziwa kwi-cardio.
Ukubhukuda
Ukubhukuda kungenye yezinqumo ezinhle uma unamahlombe emadolweni. Amanzi agcina umzimba wakho uphukile, uthatha umthelela emzimbeni wakho wonke ngenkathi uvumela ukuba uthole ukuqeqeshwa okukhulu kwe-cardio nokuqinisa imisipha exhasa idolo.
Izinyathelo ezihamba phambili ziyi-freestyle kanye ne-backstroke, kodwa ungase uzame amanye ama-drill kanye nokuzivocavoca.
- Ukuchofoza Ukuchofoza - Ukugoqa izingalo zakho eduze kwekhadibhodi, flip phezu kwakho emuva bese ukhahlela, uphakamisa amadolo phezulu ngokukhahlela ngakunye. Cishe sengathi uhamba.
- Ukuhamba - Uma kungakhathazeki ngamadolo akho, ungagqoka idivaysi ye-flotation bese uhamba ngaphesheya kwechibi. Ukumelana kuzokwenza inhliziyo yakho ifike phezulu, kodwa akukho mthelela futhi ungaqinisa amadolo akho. Ungakwazi ukuhamba phambili, emuva nangemuva, ukunikeza izinhlobo ezihlukahlukene ngenkathi ikuvumela ukuba uqinise zonke imisipha emzimbeni ophansi.
- I-Water Aerobics - Ukuzivocavoca kweqembu kuyamnandi futhi ukwenza ukunyakaza echibini kuzokunika umsebenzi omkhulu we-cardio ngaphandle kokuthinta amajoyina.
I-Ergometer yomzimba ophezulu
I-ergometer yomzimba engenhla impela injengesebhayisikili ezandleni zakho kanye nemitholampilo eminingi yokwelapha kanye nemithi yokwelashwa. Uhlala phambi kwayo futhi ujikeleze izinyawo ngezandla zakho ukuze uhlabe inhliziyo yakho.
Lokhu akufaki ukucindezela emadolweni, ngakho lokhu kuyinhle ukukhetha uma unobungozi obunzima noma ululame kusuka ekuhlinzekeni.
Umqeqeshi we-Elliptical
Akuwona wonke ubuhlungu obudolo obuphendula kahle kumqeqeshi we- elliptical , kodwa iqiniso lokuthi awunamthelela okwamanje okwesisindo okwenza lokhu kube yindlela enhle yokuzama. Ayikho impembelelo kumajoyina kodwa ukuhamba kukuvumela ukuba uqinise i-quads nezintambo ngenkathi uthola ukuzivocavoca okukhulu kwe-cardio.
Uma kubonakala sengathi kwandisa idolo lakho, noma ngesikhathi noma emva kokuqeqeshwa, yeqa lesi bese uzama umsebenzi ohlukile.
Ungase uqale ngokungamelani nokumane imizuzu embalwa ngesikhathi ukubona ukuthi umzimba wakho uphendula kanjani. Kungase kuzwakale kahle uma udlala, kodwa uvuke ngosuku olulandelayo.
I-Treadmill
I-rollreader iyisinqumo esihle uma ukuhamba kuyinto ongayenza ngaphandle kobuhlungu. Ibhande elihambayo linikeza umkhumbi lapho imigwaqo engakhonkolo ingakwenzi, ikuvumela ukuba uhambe ngaphandle kokushaya ubuso obunzima kangaka.
Umshini Wokugubha
Umshini wokugwedla ungenye indlela yokuzama ngoba ukunyakaza kusebenza i-Quads kanye ne-hamstrings, kusiza ukwakha amadolo aqinile.
Noma kunjalo, ukunyakaza kuphindaphinda ngamadolo. Lokhu kungasiza ubuhlungu bakho emadolweni noma, kwabanye, kungenza kube kubi nakakhulu. Futhi, qala kalula futhi uyenze kuphela imizuzu embalwa ukubona ukuthi umzimba wakho uphendula kanjani.
Uma konke lokho kugoqa kukulimaza, lokhu kungokweqa.
I-Home Cardio Workout
Uma ungenalo i-gym noma lezo zinto ongakhetha kuzo azisebenzi, kunezindlela eziningi zokuzivocavoca ongazenza ekhaya ngezingcezu ezimbalwa zemishini. Ukuzivocavoca ngezansi kufaka izinhlobo ezihlukahlukene zokuthinta umzimba we-cardio ezenzelwe ukushaya inhliziyo yakho ngaphandle kokushaya ngamadolo namanye amalunga.
Ukuqapha
Bona udokotela wakho ngaphambi kokwenza lokhu noma noma yimuphi omunye umshini wokudlala bese weqa noma yikuphi ukuhamba okubangele ubuhlungu noma ukunganaki.
Izinsiza
Ibhola lokumelana, ibhola lemithi (4-10 lbs) nebhola lokuzivocavoca.
Kanjani
- Ukufudumala nge-cardio ekhanyayo, ukuhamba endaweni noma eduze kwendlu okungenani imizuzu engu-5, noma sebenzisa izivivinyo ezimbili zokuqala ukufudumala imisipha yakho.
- Uma usufudumala phezulu, welula noma iyiphi imisipha eqinile yomzimba ophansi; ama-hamstrings, ama-quads namathole .
- Yenza umsebenzi ngamunye ngamasekhondi angu-30-60, uhamba ukusuka kwesinye isinyathelo kuya kwesinye unokuphumula okuncane noma akukho phakathi.
- Hlela ukusebenza ngokulinganisela . Uma ufuna ukwengeza ukuqina okukhulu , hamba ngokushesha, sebenzisa ububanzi obukhulu bokunyakaza, uhlanganise umthelela, noma usebenzise ukumelana okunzima.
- Yenza isifunda esisodwa somsebenzi omfushane, umzuzu-15 noma ubuyekeze isifunda kaningi ngendlela oyithandayo.
- Qeda ngokupholile futhi uqiniseke ukuthi welula umzimba ophansi .
Isinyathelo esithinta
Ukuzivocavoca kuqala ngokuzivocavoca okulula okuqhubekayo ngokuqhubekayo njengoba umsebenzi uqhubeka.
Ukuhamba kwakho kokuqala, qala ngesinyathelo esithinta. Hamba uye ngakwesokunene uthathe izingalo ezihlangothini. Letha unyawo olungakwesokunxele, uthinte phansi eduze kwesinyawo sokunene bese usheshe uye ngakwesobunxele ngomlenze wesobunxele.
Qhubeka uye phambili ngakwesokunxele nangakwesobunxele, wenze izinyathelo zibanzi futhi izingalo ezinkulu ukuze zifudumise umzimba.
Phinda imizuzwana engu-60.
Izinguquko :
- Isinyathelo thinta yonke indlela egumbini nasemuva.
- Zungeza izingqimba ezingaphezulu ukuze ungeze amandla.
- Esikhundleni sesinyathelo sithinta, hlala ngakwesokunene bese uhambisa unyawo olungakwesokunxele ngaphandle nangemizuzwana engu-30. Phinda ngaphesheya.
I-Jack Impact Jumping Jacks
Khulisa amandla kancane kancane ngamagciwane angaphansi okumpompozayo.
Thatha unyawo olungakwesokudla ngakwesokudla, uphendule kancane ngakwesokunxele ukuze umzimba wakho ubheke ohlangothini lwesobunxele ekamelweni. Ngesikhathi esifanayo, swing the arm right.
Hamba emuva ukuze uqale futhi ujikeleze ngakwesokudla, uthathe umlenze wesokunxele uphinde uphendule ingalo yesobunxele.
Qhubeka ushintshana izinhlangothi kumasekhondi angu-60.
Izinguquko :
- Engeza izingalo zembuthano: Esikhundleni sokuthatha ingalo eyodwa ngesikhathi, thatha izingalo zombili, uzijikeleze ndawonye njengoba udweba ubusuku emoyeni.
- Engeza umthelela: Uma ungakhathazeki ngamadolo akho, zama i-jumping jack egcwele.
- Uma ukuqhuma kuphazamisa amadolo akho, gcina umzimba ubheke phambili.
Hamba Ngebhola Lokuzivocavoca
Thatha ibhola lakho lokuzivocavoca futhi sizoqhubeka nokuzivocavoca okukhulu.
Bamba ibhola ezandleni zombili ngqo phezulu. Thatha idolo elifanele njengoba uletha ibhola phansi emadolweni. Thatha ibhola phezulu, wehlisa umlenze wesokudla uphinde uhambisane nomlenze owodwa.
Qhubeka imizuzwana engu-60.
Izinguquko :
- Gcina ibhola esifubeni sakho uma uhamba uma lokhu kuyinselele emzimbeni ophezulu.
- Sheshisa umsebenzi ukuze wengeze amandla.
Isinyathelo Esikude SineBhola Lokuzivocavoca
Namanje ubambe ibhola, yibeke ngqo phezulu. Gcina ibhola lapho lapho ubuyela emuva ngonyawo lwesokunxele. Phindela emuva, ibhola lingaphezulu, uphinde ubuye unyawo olunene.
Qhubeka, izinhlangothi ezishintshayo imizuzwana engu-60.
Izinguquko:
- Letha ibhola phezulu bese phansi njengoba uphindela emuva kunokubamba isikhathi sonke.
- Gcina ibhola esikhwameni sehlombe ukuze unciphise izinga lokuqina.
- Shesha ukuvivinya umzimba ngokwengeziwe.
Emhlabeni Wonke Ngebhola Lokuzivocavoca
Ukubamba ibhola yakho ezandleni zombili, izinyawo kanye namadolo kancane, ugijimela ngakwesokudla. Manje uyifinyelele phezulu futhi ujikeleze ngakwesokunxele.
Qhubeka ujikeleza ibhola kuze kube yilapho ubuyela emuva, uphinda imizuzwana engu-30 ngakwesinye isiqondiso, imizuzwana engu-30 ngakolunye uhlangothi.
Izinguquko:
- Yenza ukunyakaza okukhulu ngangokunokwenzeka ukwengeza amandla.
- Ukwenza kube lula, ubambe ibhola eduze komzimba njengoba ujikeleza ibhola nxazonke.
I-Med Ball Knee Lifts
Kwezinye ezihlukahlukene, kuhle ukufaka ithuluzi elisha kumxube. Thatha ibhola lakho lemithi: U-4 kuya ku-8 lbs ububanzi obuhle ongakhetha kukho.
Yibambe ngezandla zombili futhi uhambe njengoba wenza ngebhola lokuzivocavoca. Qala nge-ball med ngqo phezulu bese uletha idolo elifanele, elikuthinta ngebhola lomuthi.
Yehla bese uphinda ngamadolo wesobunxele, izinhlangothi ezishintshayo imizuzwana engu-60.
Izinguquko:
- Gcina ibhola esifubeni sakho uma uhamba uma lokhu kuyinselele emzimbeni ophezulu.
- Sheshisa umsebenzi ukuze wengeze amandla.
Ukushaya kwe-Leg Straight nge-Med Ball
Ukugcina imithi yakho yebhola, sizobe sithatha amandla ngokuhamba kwesibindi eside.
Thatha ibhola ngokuqondile uma ubuyela emuva ngomlenze wesokudla ungene emlenzeni owumlenze oqondile. Ibhande langaphambili kufanele liboshwe kancane. Kusukela kuleso sikhundla, phakamisa umlenze wesokudla phambili njengoba uletha ibhola phansi kuya ezandleni zezinzwane.
Phinda imizuzwana engu-30 uphenduke ngakolunye uhlangothi.
Izinguquko:
- Uma ukugoqa idolo langaphambili emlenzeni oqondile wumlenze kukukhathaza, gcina umlenze wakho uqonde.
- Bamba ibhola esikhwameni sekhanda ukuze ube namandla.
- Veza idolo esikhundleni sokugcina umlenze uqonde.
I-Side Side Knee neKick
Gweba ibhola le-med bese ubambe ibhande lokumelana. Kungaba yiliphi izinga lezinkinga noma, uma ungenalo, ungasebenzisa ithawula kuphela.
Gcwalisa ibhande ngesigamu bese ubamba ukuphela. Shift isisindo sakho emlenzeni wesobunxele bese uthatha izingalo ngqo, udonsa izandla ngaphandle komunye ukuze usebenze umzimba ophezulu.
Phakamisa idolo elifanele, ucindezela okhalweni ukuze ulethe idolo elifanele futhi uphume ohlangothini ngenkathi uletha ibhande elifanele emadolweni. Nciphisa umlenze, uqondise u-torso bese wenza into efanayo, ugcine umlenze wesokudla uhlangothi ngqo emphakathini wezinyawo.
Qhubeka imizuzwana engu-30, uguqe idolo eligobile nomlenze oqondile bese ushintsha izinhlangothi.
Izinguquko:
- Yenza ukuhamba ngaphandle kweqembu lokumelana ukuze unciphise amandla.
- Engeza ijubane emsebenzini ukuze ukwandise amandla.
I-Knee iphakamisa ngezimpumputhe
Qala lokhu kuhamba ngokubhekene nekhoneni elifanele lekamelo. Phindela emuva ngomlenze wakho wokunene njengoba ujezisa ngendonga yangakwesokudla.
Manje, phonsa i-rightbow back and punch out nge ingalo kwesobunxele njengoba wena badonsela knees right. Qhubeka nge punches kanye namaphethelo amadolo ngaphesheya imizuzwana 30 bese ushintshe izinhlangothi.
Lokhu kuthutha kudinga ukubambisana okunye, ngakho-ke zinike isikhathi esincane sokungena phansi.
Izinguquko:
- Vele ujezise futhi uphume ngengalo yangakwesokudla uma lokhu kuthutha kuzwa kudidekile ekuqaleni.
- Engeza ijubane noma ubambe izinsimbi ezilula kakhulu ukwandisa amandla.
Punch-Punch Nge-Knee Lift
Ukuze uqhubeke nenhloko ye-kickboxing, uzofaka ama-punch amaningi nokuphakamisa amadolo.
Ngalesi siqale ngezinyawo ezinhlangothini futhi uphakamise amadolo, uphonsa umzimba wonke ngesibindi sesokunxele.
Nciphisa idolo bese manje yenza okulandelanayo okulandelayo: Punch punch, kwesokunxele punch, right punch. Emgqonyeni wokugcina, ulethe idolo elingakwesokunxele. Cabanga ngakho njenge-punch-punch-punch ngamadolo. Qhubeka imizuzwana engu-60.
Izinguquko:
- Thatha ukuphakama kwamadolo uma lokhu kuthutha kudideka kakhulu.
- Ukwandisa ijubane noma ubambe izinsimbi ezilula kakhulu ukwengeza amandla.
> Imithombo:
> Bosomworth NJ. Ukuzivocavoca nokuguqa i-osteoarthritis: inzuzo noma ingozi? Udokotela wasekhaya waseCanada Medecin de > family >> Canadianen >. https://www.ncbi.nlm.nih.gov/pubmed/19752252. Kushicilelwe ngo-September 2009.
> Ott B, Cosby NL, Grindstaff TL, Hart JM. Umsebenzi we-Hip ne-knee muscle emva kokuzivocavoca kwe-aerobic kubantu abane-syndrome ye-patellofemoral syndrome. I-Journal of electromyography kanye > kinesiology: > iphephandaba elisemthethweni le-International Society of Electrophysiological Kinesiology. https://www.ncbi.nlm.nih.gov/pubmed/21689607. Kushicilelwe ngo-Agasti 2011.
> PDSP kaMesiya. Ukudla Okujulile Nokuzivocavoca Ne-Knee Osteoarthritis. I-JAMA. http://jamanetwork.com/journals/jama/fullarticle/1741824. Ishicilelwe ngo-Septhemba 25, 2013.