Kuva nemajoka Batsirwa neKuderera Kwakawanda Kuita Kudzidzira
Kuderedza-kushanda muviri kwakakosha kune vanhu vane osteoarthritis . Zvinonyanya kukosha, kushandiswa kwemaitiro mashoma kunoreva maitiro ezvokuvhima (zvakadai sokushambira, kufamba uye bhasikoro) izvo zvisinganyanyi kunetseka kuzvibatisa zvinorema, kunyanya musana, zviuno, tsoka, mabvi uye maziso. Kumhanyira nekukwira, zvisinei, mienzaniso yekunakidza muviri.
Kuwana Zvikomborero Bhasikoro
Bhasikoro ndeyekuita basa guru kune vanhu vane osteoarthritis.
Kurogiramu yenguva dzose yebhazikoro inoita kuti mabvi ako awedzere kuburikidza nekufamba kwawo uye, panguva imwechete, inosimbisa mitsipa inotsigira mabvi ako. Zvinonzwisisika kupfuurira mabhasikoro kwenguva yakareba sezvaunokwanisa. Zvisinei, kana uine huwandu hwakawanda hwekubatana mumabvi ako kana mahudyu, kukwanisa kwako kukwira bhasikoro kunogona kuwedzera kukura.
Muna February 2010 kudzidza muHarare neKuberekwa kwepamusoro kwakaongororwa mabhasikoro mumapoka matatu - knee osteoarthritis varwere, mabhesi akashandura varwere nevarwere vaiva nevhudzi hwemasisita kana chirwere. Migumisiro yakaratidza kuti semurwere akwegura, kukwanisa kupfuurira mabhasikoro kunoderedza 5% gore negore. Mukana wekuenderera mabhasikoro ndewe 1.98 nguva huru kune varume kupfuura vakadzi. Mikana yekurwadziwa apo bhasikoro inowedzera ne8% nega rimwe nerimwe rinokwira romuviri mass index. Ichi chidzidzo chakaita kuti pave nekurwadziwa kwakanyanya munguva yebhazikoro kusvika mumuviri masikirwo, pane kuti murwere aongororwe.
Chimwe chidzidzo chinonakidza, chakabudiswa mu Journal of Gerontology, chichienzanisa yakakwirira-kukwira mabhasikoro kusvika pasi-yakasimba mabhasikoro mumabvi osteoarthritis varwere. Vatsvakurudzi vakagumisa kuti kuderera kwebhasikoro kwaive kwakakosha sekumhanya-mhanya mabhasikoro ekuvandudza basa remurwere, gait, aerobic simba, pamwe nekuderedza marwadzo.
Izvozvo zvakati, panzvimbo pekusiya bhasikoro kana zvichinyanya kuoma, tarisa kugadzirisa basa racho pane zvaunoda. Kana bhasikoro rekunze riri dambudziko nemhaka yezvisina kukodzera, makomo mashoma uye mamwe matambudziko anouya nehukuru kunze, kuunza bhasikoro mumba.
Nekunze bhasikoro, itai kuti une bhasikoro inonzwa yakasununguka. Vamwe vanopa mazano aine magero emhando. Kunewo mabhasikoro anofanidza maGranny gears (zvishoma zvetani gumbo pamatatu matatu). Girai gears inobvumira kutsvaga pahuwandu hwakawanda hwekugadziriswa paminiti. Iko gorosi gear yakatumidzwa zvakadai nokuti, inoretically, kunyange granny inogona kukwira makomo mune iyi gear.
Kana kukanganisa kwako kwepanyama (majoini anorwadza, kubatana kwekubatana, kusawirirana kwehutano) zvinoita kuti zvidikanwe kuunza bhasikoro mukati, funga nezvekusarudza kwebhasikoro yakamira yakananga kana bhizimusi rakamira .
Yakashambadzira Stationary Bicycle Versus Recumbent Stationary Bike
Bhasikoro inoshandiswa bhasikoro rinoshandiswa pakuita zvekuvhima panzvimbo pokufambisa. Iko yakagadzirirwa zvigadziriswe, pedals, uye chigaro chinogara chebhasikoro, asi yakagadzirwa pane imwe nzvimbo yepamusoro. Kana bhasikoro rakadaro rine mavhiri, vanosimudzwa kubva pasi. Izvo zvakagadzirirwa zvinonyatsoratidza mabhasikoro kunze.
Mimwe mabhasikoro anoisa ergometer kuti aone basa rawakaita uchifamba.
Rimwe bhasikoro rinosungirirwa rakagadzirwa nechigaro chikuru, chigaro-sechigaro. Munhu ari kutasva bhasikoro rakagadzikana anogara kumashure uye anozorora musana wake. Nhanho dzebhasikoro dzinowanzogara dziri mberi, uye zvigaro zvemaoko zviri munzvimbo inoda kuderera kusvika. Ndiyo ruzivo rwakanyanya kufara. asi dzimwe nyanzvi dzinobvunza kana kushandisa bhizimisi yakagadzikana iripo inopa zvikomborero zvakadai sekudzidzira pabhizimisi yakamira. Zvisinei, kune vanhu vane osteoarthritis, bhasikoro rinongoramba riripo rinogona kuita musiyano pakati pekudzidzira uye kwete kushandisa.
Pasi Pasi
Usati wava kushingaira nebhasikoro kana chero rudzi rwekuita muviri, unofanira kutaura nechiremba wako. Paanokupa chibvumirano, funga nezvekusarudza kwako mabhasikoro. Chinangwa ndechokuita bhasikoro basa raunofarira uye unamatira pamwe kuitira kuti iwe unogona kukohwa zvakawanda. Sarudza zvombo zvako zvakanaka. Uye yeuka: Fambisa paunenge uchikwira.
Sources:
Zvose Nezve Osteoarthritis. Nancy E. Lane MD uye Daniel J. Wallace MD. 2002. Oxford University Press.
Migumisiro ye-high-intensity uye yakaderera-yakasimba kukwidza ergometry muvakuru vakwegura nemabvi osteoarthritis. Mangione KK et al. April 1999. Journals of Gerontology Series A Medical Sciences uye Biological Sciences.
http://www.ncbi.nlm.nih.gov/pubmed/10219009
Nzira dzinokosha dzinofanirwa kushandisa mabhasikoro mumapoka matatu evanhu vanoita mabvi. Kuremara Kubudirira. Breujem SJ et al. Feb 10, 2011.
http://www.ncbi.nlm.nih.gov/pubmed/21309650
Osteoarthritis uye Kubva kuGranny Gears. IsolateCyclist. January 7, 2011.
http://isolatecyclist.bostonbiker.org/2011/01/07/osteoarthritis-and-the-descent-into-granny-gears/