Abantu abaningi bayaqiniseka ukuthi ukuhamba ngamadolo njalo kusiza ukunqoba izifo ezahlukahlukene, imvamisa, i-arthrosis, i-arthritis, i-pathology ye-gastrointestinal pathology, ukuphazamiseka kwemetabolism futhi kube nomthelela ekunciphiseni isisindo.
Kodwa-ke, odokotela bathi ukuzivocavoca okunjalo akulethi izinzuzo kuphela, kepha futhi kungalimaza impilo, ikakhulukazi uma umuntu engazi ukuthi angaqhuba kanjani isifundo ngokufanele.
Ngakho-ke, kuyadingeka ukuqonda ngokucacile ukuthi kuziphi izimo lokhu kuhamba kuzoba nomthelela omuhle enhlalakahleni, lapho kubangela ukulimala, futhi okubaluleke kakhulu, ukuthi ungahamba kanjani ngokufanele ngenkathi uguqe ngamadolo.
Izinzuzo zokuguqa
Njengoba odokotela bephawula, ukuhamba njalo emadolweni kuletha izinzuzo ezinkulu emzimbeni, ikakhulukazi, umuntu uyaphawula:
- Ukuqinisa imisipha.
- Ukujwayeleka komzimba.
- Ukwenza ngcono ukuhamba ngokuhlanganyela.
- Ukuqhuma kwamandla.
- Ukwehliswa kwezimpawu zobuhlungu, ikakhulukazi ngemuva kwesifo sohlelo lwe-musculoskeletal.
- Ukusimama ngokushesha ezifweni.
Izinzuzo zokuqeqeshwa okunjalo zizoba kuphela uma lolu hlobo lokuhamba lubekwa ngudokotela oya khona.
Khulula Izimpawu ze-Arthritis ne-Arthrosis
Cishe abantu abangama-42% bahlushwa i-arthrosis ne-arthritis, ikakhulukazi ngemuva kweminyaka engama-55. Ngama-pathologies anjalo, izicubu ezihlangene zilimele, okuholela ekubhujisweni kwemisipha nemisipha.
Iziguli zizwa ubuhlungu obukhulu, ukuqina nobunzima bokuhamba, futhi esimweni sokunganakwa kakhulu ziyakhubazeka. Ngezifo ezinjalo, ngokusho kwabantu abangama-75% abatholwe bene-arthrosis noma i-arthritis, ukuhamba ngamadolo kuyasiza.
Ukuzivocavoca okunjalo kufaka isandla ku:
- ukuqinisa amalunga;
- ukususwa kwesifo esibuhlungu;
- ukwanda kwegazi;
- ukujwayelekile kokugeleza koketshezi lwe-synovial kuya emajoyintini.
Kodwa-ke, ezifweni ezinjalo, lezi zivivinyo zingasiza uma umuntu ene-arthrosis ne-arthritist:
- esigabeni sokuqala;
- akazange abe yisifo esingelapheki;
- akuholelanga ekuguqulweni okukhulu kwamalunga nemisipha, lapho kunzima khona ukunyakaza.
Nge-arthrosis ne-arthritis, ukuhamba ngamadolo kungenzeka kuphela ngokuvumelana nodokotela wakho, uma kungenjalo kunezingozi zokwandisa isimo sesifo futhi uzilimaze kabi.
Isiza ukunciphisa umzimba
Abantu abakhuluphele ngokweqile bangazijwayeza ukuguqa ngoba lezi zivivinyo:
- shisa ama-calories ngenkuthalo;
Ngesikhathi sokunyakaza, kukhona umthwalo owandayo ehlangothini le-hip, imisipha yemilenze nasemhlane.
- qinisa ibhande lamahlombe;
- susa amavolumu amaningi okhalweni nasesinqeni.
Ngaphandle kokuthi lokhu kuzivocavoca akuhlukaniswa ngemisebenzi yezemidlalo eqinile, kuyasebenza impela, inqobo nje uma kwenziwa njalo.
Kuthuthukisa umbono futhi kujwayelekile imetabolism
Ucwaningo lwesikhathi eside lososayensi baseJapan lukhombisile ukuthi ukuguqa kubuyisa umzimba, kuthuthukisa ngenkuthalo izinqubo zokuvuselelwa komzimba, futhi kuthuthukise nobukhali bokubukwa.
Lokhu kwenzeka ngezizathu eziningana:
- Kunamaphuzu angaphansi kwamadolo okuthi, lapho evezwa kuwo, athuthukise umbono nokugayeka komzimba.
Ngesikhathi sokunyakaza, umfutho okhethekile uya kulawa maphuzu.
- Ngesikhathi sokuzivocavoca, kukhona ukwanda kokugeleza kwegazi nokukhuphuka kwamandla, okuba nomthelela omuhle ekuguqulweni komzimba.
- Umuntu ungena kokuhle futhi, ngamandla akhe okusikisela, enze umzimba ululame.
Ososayensi bathole ukuthi ukuzivocavoca umzimba kuzothuthukisa ukubona futhi kuqinise imetabolism lapho kwenziwa kuphela ngamehlo akho evaliwe.
Ithuthukisa ukugeleza kwegazi kuya ebuchosheni nasemilenzeni
Ngesikhathi sesifundo, ukuhanjiswa kwegazi ebuchosheni nasemilenzeni kuyathuthukiswa.
Lokhu kwenzeka ngenxa yokuthi phakathi nalezi zivivinyo kuya:
- ukwanda kwegazi;
- ukuqedwa kokuma egazini;
- ukushesha komoya-mpilo kumaseli obuchopho.
Lokhu kuqhuma komoya-mpilo kuhlinzeka ngokuhamba okukhulu kwezingalo nemilenze.
Kushukumisa umgudu wokugaya ukudla nohlelo lwe-genitourinary
Ngenqubo yokuhamba ngezinyawo ezine noma ngamadolo, indawo yesifunda se-lumbar, umgodi wesisu, kanye ne-pelvis encane ibandakanyekile. Konke lokhu kuholela eqinisweni lokuthi umuntu unokuthuthuka ekusebenzeni kohlelo lwe-genitourinary, futhi kuvusa nomsebenzi wepheshana lesisu.
Umphumela uba:
- ukuvimbela nokukhululeka ekuqunjelweni;
- ukunciphisa ubuhlungu besisu, kufaka phakathi ngemuva kwesilonda noma i-gastritis;
- ukujwayeleka kokukhutshwa kwamajusi esiswini;
- ukwenza ngcono ukusebenza kwesibindi namanyikwe;
- ukususwa ngokushesha koketshezi oluningi emzimbeni;
- ukubuyiselwa kwemisebenzi yokuzala.
Ukuvivinya umzimba njalo, ngokusho kwabantu abaphethwe yizifo ezahlukahlukene zezinso, isibindi namanyikwe, kusiza ukususa isihlabathi emzimbeni.
Uphulukisa umgogodla futhi aqeqeshe inhliziyo
Ezimweni ezingama-65%, zonke izifo nezinkinga zomgogodla, kanye nesistimu yenhliziyo, kungumphumela womsebenzi ophansi womzimba. Ukuguqa kusiza abantu ukuthi baqinise imisipha yabo, bathuthukise ukugeleza kwegazi futhi babuyisele nohlelo lwemisipha.
Noma kunjalo, ukuzivocavoca okunjalo kungasiza uma:
- Umuntu akanazo izifo ezinzima zomgogodla nezenhliziyo ezidinga ukuhlinzwa noma ukwelashwa esibhedlela.
- Ukululama kuphelele, ikakhulukazi, ngokuhambisana nokuhamba, umuthi wenziwa (uma unqunywe udokotela), kulandelwa indlela yokudla nempilo enempilo.
- Akukho ukuphikisana nokuqeqeshwa okunjalo.
Ososayensi bathole ukuthi ukuqeqeshwa kwenhliziyo okuhle kakhulu kwenzeka lapho, ngesikhathi sokuvivinya umzimba, izinga lokushaya kwenhliziyo lingaphansi ngama-50% kunesilinganiso senhliziyo esiphezulu esingabonwa kumuntu othile.
Ngakho-ke, ukuhamba ngamadolo kuhlinzeka ngomthwalo ojwayelekile nowokuhogela, onomthelela omuhle emsebenzini wenhliziyo.
Ukulimaza nokuphikisana nokuhamba ngamadolo akho
Ukuhamba ngamadolo kunganikeza izinzuzo ezinkulu emzimbeni, kepha kwezinye izimo, imisebenzi enjalo ingaba yingozi.
Isibonelo, abantu bangaqala ukungena:
- Ubuhlungu emadolweni.
Ubuhlungu kumacala angama-98% benzeka lapho ukuhamba kusezingeni elingalingani nelingenalutho, kanye nokuthi isiguli sihamba isikhathi eside ngaphandle kokuphazamiseka.
- Ama-callus nobomvu endaweni yamadolo.
- Ukuwohloka kwenkambo yalesi sifo.
- Ubuthakathaka emilenzeni.
- Ukuthuthumela emilenzeni noma emzimbeni wonke.
Kodwa-ke, lokhu kuyabonakala lapho:
- ukuqina komzimba okuphansi, ngokwesibonelo, isiguli besilaliswe embhedeni isikhathi eside noma kuyaqabukela sivuke ngenxa yesisindo esikhulu noma i-pathologies ekhona;
- ukuqina kwemisipha;
- i-cap cap pathology;
- isifundo senziwa ngokungeyikho.
Ngaphezu kwalokho, odokotela abakukhuthazi ukusebenzisa lolu hlobo lokuhamba uma une:
- noma yikuphi ukulimala emgogodleni nasemaphethelweni aphansi;
- ukubhebhetheka kwesifo samathambo noma i-arthrosis;
- muva nje kwenziwe ukuhlinzwa, ikakhulukazi, sekudlule izinsuku ezingaphansi kwama-30 - 50 kusukela ngosuku lokuhlinzwa;
- izinga lokushisa lomzimba eliphezulu;
- ukubhebhetheka kwezifo ezingamahlalakhona.
Ukugwema ukulimala ekuvivinyweni okunjalo, udinga ukubonisana nodokotela wakho ukuze akwazi ukukutshela kahle ukuthi ungazivivinya noma cha.
Imithetho yokuguqa
Ukuthola umphumela omuhle, ukuhamba ngezinyawo kufanele kube okulungile.
Kulolu daba, kubalulekile:
Kancane kancane jwayela umthwalo onjalo, okungukuthi:
- zama ukuma ngamadolo izinsuku zokuqala ezi-2 - 7;
- bese uqala ukuziqeqesha ngezinyathelo ezimbalwa phambili;
- lapho kuzoba ntofontofo futhi kungabi buhlungu ukudlulela esifundweni esigcwele.
Kungcono ukuma esicamelweni ukugwema izinhlungu.
- Qeqesha nsuku zonke.
- Lwela ukuthatha izinyathelo ezingama-400 phakathi nesifundo.
Ngokusho kodokotela, izinyathelo ezingama-400 zibhekwa njengenani elifanele, elinomphumela omuhle empilweni futhi liqinisa umzimba.
- Gwema ukwenza ukuzivocavoca phansi, kepha hamba kukhaphethi othambile noma umboze ngengubo.
- Iya phambili, bese ubuyela emuva.
Okubalulekile: ukushintshashintsha kokuya phambili nokubuyela emuva kuholela ekwandeni okukhulu kakhulu kokugeleza kwegazi nokuqiniswa kwemisipha.
- Ekupheleni kokuzivocavoca umzimba, udinga ukulala ngomhlane futhi ulale phansi imizuzwana engama-40-60, ngenkathi uphefumula kakhulu futhi uphefumula.
Uma uzizwa ungakhululekile kuma-kneecaps, kufanele uthenge amaphedi akhethekile amadolo bese wenza ukuzivocavoca kuwo.
Ukubuyekeza
Impilo yami yonke bengilahlekelwa isisindo, kanti ngonyaka odlule ngingeze amanye ama-kilogram ayisithupha. Ezinyangeni ezintathu ezedlule, nginqume ukusebenza kanzima kimi futhi ngaqala ukunciphisa umzimba. Ngavakashela isazi sokudla okunomsoco futhi ngokubambisana naye sazenzela ukudla okufanelekile kimi.
Futhi, ngaqala ukuhamba ngaphezulu, kufaka phakathi amadolo ami ngizungeze indlu. Lokhu ngikwenza nsuku zonke imizuzu engama-20. Uma ngikhuluma iqiniso, ekuqaleni bekunzima futhi imilenze yami ikhathele ngokushesha. Kodwa-ke, konke kwashintsha lapho ngibona umphumela. Ngenyanga eyodwa kwavela ukuthi ususe amakhilogremu ama-4.5.
U-Alevtina, 53, uBarnaul
Ngemuva kokubeletha ingane yami yesibili, ngaba nezinkinga ngomzimba wami, isisu sami saqala ukuconsa kabi, futhi kwakheka amasentimitha angeziwe ezinhlangothini nasezinqeni. Njengoba ngingenaso isikhathi esanele, ukuya ejimini noma ukuqina akuyona inketho yami.
Ngaqala ukuqeqeshwa ekhaya, kuhlanganise nokuzijwayeza ukuguqa. Ukuzivocavoca okunjalo akuthathi isikhathi esiningi, kepha kuyasebenza futhi kusiza ukususa ngokushesha izinhlangothi nokulenga kwesisu.
UYana, 33, Yaroslavl
Eminyakeni emibili nesigamu edlule, odokotela bangithola ngine-arthrosis. Kusukela lapho, kufanele ngiqaphe impilo yami nakakhulu, nginamathele ekudleni futhi ngiphuze amaphilisi. Eminyakeni yamuva nje, ngibe nezinhlungu zokuhlangana eziphindelelayo, udokotela wami ongisizayo wancoma ukuthi ngihambehamba efulethini ngamadolo nsuku zonke. Yize lo msebenzi ungabonakala ungavamile ekuqaleni, uyasiza impela. Ubuhlungu buyaphela, ngisho nokuhamba kwamadolo kuba ngaphezulu.
UPavel, 64, eMoscow
Ngangihamba ngamadolo inyanga yonke, futhi ngangiqhuba ikilasi ngokuphelele ngesikhathi futhi ngaziqeqesha kanzima. Kodwa-ke, angibonanga nzuzo kimi, isisindo asizange sinciphe, izinkinga zesisu zahlala zinjalo. Futhi, ngemuva kokuhamba okunjalo, kuvela izinhlungu, futhi izingcingo ziyahlikihlwa.
ULyubov, 41, eTver
Ngaqala ukuba nezinkinga zenhliziyo eminyakeni emibili edlule, nami ngikhuluphele kakhulu futhi ngemuva kokuhlukumezeka ebuntombini nginezinkinga ezithile zemisipha. Kimina, ukuguqa ukuphela kwendlela yokuzivocavoca umzimba, ngenkathi ngaphandle komzamo omkhulu nobuhlungu. Ngihamba nsuku zonke, futhi ngiziqeqesha ekuseni kuphela, lapho izinzuzo zesifundo ziphakeme kakhulu.
UMaxim, 41, Ulyanovsk
Ukuhamba ngamadolo akusikho ukuzivocavoca okusebenzayo, kepha, naphezu kwalokhu, kukuvumela ukuthi uqinise imisipha, wandise ukugeleza kwegazi futhi, ngenxa yalokho, ubuyisele ukusebenza kwethambo lamathumbu nenhliziyo, kanye nokujwayela umsebenzi wohlelo lwemisipha. Kodwa-ke, ukuzivocavoca okunjalo kuvunyelwe kuphela ngokuya ngemithetho futhi uma kuvunywa ngudokotela oya khona.
Blitz - amathiphu:
- phakathi nesifundo, njalo udinga ukuqinisekisa ukuthi umhlane wakho uqondile;
- uma izinyathelo zinzima, khona-ke kungakuhle ukuthi uqhubeke ume nje emqamelweni, uguqe ngamadolo akho, kuze kuqine imisipha;
- ungalokothi uqale ukuzivocavoca umzimba uma kunesifo esandayo noma ukubonakala kwesifo somkhuhlane kuvamile.