Imisebenzi esebenzayo ukuba amadolo

Xa uhamba, ndichopha, sisihla sinyuka ngezinyuko, ukubaleka okanye ngexesha ezemidlalo umthwalo eziphambili iwela omzimba edolweni. Le nto yokungqinisisa ibaluleke kangaka ukuba amadolo ezenzeka kubomi bemihla ngemihla wonke umntu. Kakade ke, ungasoloko ukuya ejimini okanye okuqesha ngumqeqeshi, kodwa ukuba akukho mali yaneleyo, unako ukwenza ukuphuculwa yabo.

Ukuqinisa kwedolo kubalulekile ukuba iimbaleki, kwakunye abafazi abakhulelweyo, njengoko inzuzo ubunzima umthwalo owongezelelweyo ngesiquphe iwela ngamadolo akhe. Kwelinye icala, ukuzilolonga rhoqo kuya kunceda ukuphelisa icala kwimiqulu umhlehlo oya kwenza imilenze yakho ezibhityileyo ngakumbi. Ukusebenza kwedolo zifuneka kunye nezifo namalungu, kwakunye emva kokwenzakala kakhulu okanye immobilization elide kweqondo.

Ngoko ke, ngaphambi kokuba uqale ukuqeqesha kufuneka ukushushubeza Wazolulela nemisipha. Ukuze wenze oku, ulale phantsi Yolule imilenze yakho. On the basezela tsala sock ndedwa, njengoko siphefumla, phakamisa unyawo iplagi iikawusi ngokwabo. Kulo mzekelo, kufuneka uzive yade ezantsi kwedolo.

Ubonisa ukuba leziNdlu amadolo kunye osteoarthritis kunye nezinye izifo;

• Hlala esihlalweni phezulu ukuze iinzwane ayifiki ukufikelela emgangathweni. Ngoku ukuqala uyisele unyawo ekhohlo, ekukhuliseni usehlisa ngayo. Emva nje kokuba uzive imimoya edibeneyo, utshintshe isantya.
• Ngoku kufuneka alale kwindawo eqinileyo, onokolula imilenze yakho. Nyusa umlenze wasekunene ngaphezu komgangatho ukwenzela ukuba engile nama-30 degrees, uze ubambe kule ndawo ngenxa 4 - imizuzwana-5. ezisezantsi kancinane phinda ukuba umlenze ekhohlo. Zama ukuba agobe amadolo akho.
• Hlala kwi yokuqala enye, kodwa ususe emgangathweni ngeenyawo zombini. Benza isindululo setyhula, efana ngebhayisekile. Qala bend eziliqela, ngokuthe ngcembe inani labo.
• Ngoku ulale ngobuso phantsi. Goba umlenze wakho ngasekhohlo, ezama ukufikelela isithende ku ezimpundu. Ngoku phinda kunye nabanye emlenzeni.
• Kufuneka uhlale phantsi kunye ukuqondisa imilenze yakho phambi kwakhe. Ngoku, bamba izandla emva iminwe zabo kwaye zitsale umzimba phambili ukwenzela ukuba incum ukubeka ngeenyawo zabo, ningawachukumisi impumlo kwedolo. Ngelo xesha uya buhlungu kancinane kwamalunga idolo.

Uqheliso ukuba amadolo - susa amanqatha kunye nokubuya ukuhamba:

• Kuba isiqalo abe kufutshane eludongeni, beka izandla zakho kulo. Khwela Iinzwane uphose umlenze lakho lasekhohlo off phantsi. Kwehlisa kwaye uphakamisa iminwe yakhe, bemi ngomlenze omnye. Phinda izihlandlo ezili-15 uze utshintshe imilenze. Ngexesha lo msebenzi nje kuphela zizame edolweni, kodwa edibeneyo Achilles - usenokuvakalelwa nokushisa.
• Ngoku yima ngeenyawo zakho ngaphezu athwale-magxa. Beka izandla zakho phezu esinqeni sakho. Yenza 10 - 15 squats. Zama ukunciphisa umzimba isezantsi kangangoko - kangangokuba ezimpundwini yaba ngaphantsi kwenqanaba emadolweni. Ekuqaleni kuya kuba nzima.
• Yima nde, amagxa ezinamathambeka izandla zakhe esinqeni sakhe. Tsala kancinci unyawo lwasekunene ecaleni kwaye ufake kwi sock. Qala i ezintle. Kulo mzekelo, umzimba engundoqo ubunzima yakho kumlenze lasekhohlo kwaye kwicala lasekunene lisetyenziswa kuphela eseleyo. Yenza 15 - 20 squats, ngoko ushintshele imilenze.
• Lala phantsi emgangathweni. Yanjalo, phakamisa imilenze ngqo kangangokuba phakathi kwabo kunye esiswini baseka esinekona sasekunene - kuqala ekhohlo, ngoko ekunene. Yehlisa ukuba umgangatho ngendlela efanayo. Yenza 20-30 koboniso.
• Fumana ngazitho zine, beka izandla zakho phantsi. Nyusa ekhohlo, waguqa kwi edolweni umlenze ecaleni. Phinda kophindo 20 umlenze nganye.

Khumbula ukuba xa ufuna ukufikelela nefuthe elibonakalayo, imithambo kuba amadolo kufuneka rhoqo - amaxesha ubuncinane 3-4 ngeveki. Ukuze ufumane iziphumo ezinkulu, qhagamshela yokuthamba isondlo kunye nokhathalelo neenkqubo efanelekileyo. Hi ndlela leyi, ukukhwela ibhayisikile, ukuqubha kunye njengomtyibilizi, nazo ukuqinisa kakhulu amalunga idolo. Xa le mithambo ufuna ukusebenzisa njenge umthambo enyangayo, kuqala udibane nogqirha wakho.