Ukuzivocavoca okungu-8 okuhle kwabadala

-Delile

• 1. Hamba
• 2. Ukwakha umzimba
• 3. Ukubhukuda
• 4. Ukuhamba ngebhayisikili
• 5. Ukwelula
• 6. Amanzi aerobics
• 7.IYoga
• 8. Ama-Pilates

Ukwenza kokuvivinya umzimba ekugugeni kunezinzuzo eziningi, njengokuthi ungadambisa kanjani ubuhlungu be-arthritis, uqinise imisipha namalunga futhi uvikele ukuvela kokulimala nezifo ezingalapheki njengesifo sikashukela noma umfutho wegazi ophezulu, isibonelo.

Ukuhamba ngezinyawo, ukubhukuda, ukusebenzisa i-aerobics kanye nokuqeqesha isisindo ngezinye zezindlela zokuzivocavoca ezifanele abantu abadala. Kubalulekile ukuthi bazijwayeze okungenani ama-3 ngesonto, ngemuva kokukhululwa kukadokotela nangaphansi kokuqondiswa uchwepheshe wezemfundo yomzimba noma i-physiotherapist ukuze ukuvivinya umzimba kwenziwe ngendlela efanele, ngesilinganiso senhliziyo esifanele ukufaneleka komzimba wabantu asebekhulile , futhi ukulimala kuvinjelwe.

Ngale ndlela, izivivinyo ezinhle kakhulu zabadala zifaka:

1. Hamba

Ukuhamba, ngaphezu kokukhuthaza ukuxhumana komphakathi, kuqinisa imisipha namalunga futhi kuthuthukise ukushaya kwenhliziyo. Ngesikhathi sokuhamba, kubalulekile ukugcina iqolo lakho namahlombe kuqondile futhi ugqoke amateki anethezekile, ngokuxosha, futhi ugcine ijubane elifanayo, okufanele lisheshiswe kancane, lihluke kunejubane ojwayele ukuhamba ngalo.

Umuntu osekhulile kufanele aqale ngemizila emifushane futhi akhuphule ibanga aze ahambe, ukusuka kumizuzu engama-30 kuye kwengu-60, cishe kathathu ngesonto. Ngaphambi nangemva kokuhamba izintaba, kubaluleke kakhulu ukwelula ukugwema ukulimala. Ngaphezu kwalokho, ukugwema izinguquko ekujikelezeni kwegazi, okuvame ukwenzeka lapho uhamba lapho ingalo ihlala phansi isikhathi eside, ivuna ukuqoqwa kwegazi ezandleni, ngokwesibonelo, asebekhulile bangakhetha ukugcina izingalo zabo zigobeka phakathi nokuhamba, sengathi uzogijima umjaho, ngokwesibonelo, noma uhambe ngokucindezela ibhola, njengoba kuthanda ukujikeleza kwegazi.

2. Ukwakha umzimba

Ukuqeqeshwa kwesisindo nakho kuyindlela enhle yokuzivocavoca kubantu asebekhulile, njengoba kusiza ukuqinisa nokwandisa ukumelana nemisipha, ngaphezu kokuthuthukisa ukuma nokwandisa ukuqina kwamathambo, okwenza amathambo aqine futhi avimbele ukugqoka kwawo namathuba okuphuka., Okuyinto kujwayelekile ukwenzeka njengoba umuntu esemdala ngenxa yenqubo yemvelo yokubhujiswa kanye nokwehla komsebenzi wamaseli abandakanyeka enqubeni yokwakheka kwamathambo.

Njengoba ezinye izivivinyo zokuqeqeshwa kwesisindo zidinga ukulungiswa komzimba okukhulu, kuyanconywa ukuthi ngaphambi kokuqala umkhuba walezi zivivinyo, asebekhulile bayahlolwa kodokotela, ikakhulukazi ukuhlola amandla amaphaphu nenhliziyo. Ngemuva kokukhululwa kukadokotela, kubalulekile ukuthi ukuqeqeshwa kwesisindo kwenziwe ngaphansi kokuqondisa kochwepheshe bezemfundo yomzimba ukuze kuvinjelwe ukulimala futhi kungabi bungozi kumuntu.

3. Ukubhukuda

Ukubhukuda kungenye yezindlela zokuzivocavoca ezihamba phambili kubantu abadala ngoba kusiza ukwelula nokuqinisa imisipha namalunga omzimba, ngaphandle kokulimala noma ngaphandle kokuba nomthelela omkhulu emajoyintini, okuyingozi kule minyaka.

Ngaphezu kwalokho, ukubhukuda kusiza ekudambiseni ubuhlungu obubangelwa yi-arthritis, ukuvimbela ukulahleka kwethambo nokunciphisa ubungozi bezifo ezifana nesifo sikashukela noma umfutho wegazi ophezulu, isibonelo.

4. Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili nakho kuyindlela enhle yokuzivocavoca kubantu asebekhulile ngoba kusiza ukuqinisa amalunga, ikakhulukazi lawo amadolo, amaqakala nezinqulu, ngaphezu kokusiza ekuqiniseni imisipha yemilenze nesisu.

Ngaphezu kwalokho, ukuhamba ngebhayisikili nakho kuyasiza ekwehliseni umfutho wegazi nokuqeda izinhlungu ezidalwa yisifo samathambo. Bona izinzuzo eziningi zokuhamba ngebhayisikili nokuthi iziphi izinyathelo okufanele uzithathe.

5. Ukwelula

Ukwelula, ngaphezu kokuthuthukisa ukuguquguquka kwegazi nokujikeleza kwegazi, futhi kuthuthukisa ukuhamba, ukuvumela ukusebenza kwemisebenzi yokuphila kwansuku zonke njengokulungisa indlu noma ukupheka, ngokwesibonelo.

Ngaphezu kwalokho, ukuzilolonga kusiza ukunciphisa ukuqina kwamalunga nemisipha futhi kuvimbele ukuvela kokulimala. Bheka ukuzivocavoca okwelulwa kwabantu asebekhulile.

6. Amanzi aerobics

Ku-aerobics yamanzi, yonke imisipha yomzimba iyasetshenziswa futhi amanzi athanda ukuphumula kwamalunga, aqede izinhlungu futhi athuthukise amandla nokumelana komzimba. Ngaphezu kwalokho, i-aerobics yamanzi ithuthukisa izinga lokushaya kwenhliziyo nempilo yamaphaphu. Thola izinzuzo eziyishumi zezempilo zokuvivinya umzimba ngamanzi.

7.IYoga

I-Yoga iyahluka ngokuzivocavoca ngamandla ngokuzivocavoca umzimba, isiza ukuthuthukisa ukuma komzimba, ukuzinza nokuguquguquka komzimba, ngaphezu kokusiza ukwelula nokunciphisela imisipha nokuxegisa amalunga. Umkhuba weYoga futhi ukhuthaza ukuphumula, ukwandisa umuzwa wenhlalakahle kanye nokuzimisela ukwenza imisebenzi yansuku zonke.

8. Ama-Pilates

Ama-pilates asiza ukukhuthaza ukujikeleza kwegazi futhi andise ukuguquguquka namandla, ethanda ukuhlangana kokuhamba. Ngaphezu kwalokho, kuyasiza futhi ukuthuthukisa ukuma nokuqeda ukucindezeleka.