Kubva pakurapa kwepanyama kusvika pakuvhiyiwa, wakamboedza zvose zvaunogona kufunga pamusoro pekubvisa marwadzo ako asingagumi - kungosangana nemigumisiro yakaodza mwoyo here?
Kana zvakadaro, iwe ungada kufunga nezvemvura yekudzidzira. Kune vakawanda vanorarama nemusana wemvura, mvura uye inzvimbo yakakosha inopa gedhi yekubudirira zviratidzo zvekugadzirisa. Zvimwe izvi zvinogona kuitika kwauri, zvakare.
Runako rwekushanda kunze kwemvura ndeyokuti inogona kuderedza zvakanyanya kupera kwechigunzva pamasangano anowanzotarisana nemapurogiramu ekugadzirisa maitiro. Uye pazvinenge zvichiita, unogona kuita zvakawanda mumvura kupfuura iwe unenge uri panyika, izvo zvinogona kuita kuti musiyano pakati penguva dzose uite chikamu muhutano hwekugadzirira zvekare kana kwete.
Zvichienderana nemamiriro ako epanyama uye zvinangwa zvekushanda, iwe unogona kuita mvura inoshandiswa mumvura isina kudzika, pakati-yakadzika uye / kana mvura yakadzika. Iyo yakadzika mvura, inonyanya kukosha iwe unoda bhanti yekutungira kuti ikutsigire iwe sezvaunoita iwe kufamba.
Dzimwe flotation zvombo zvinowanzoshandiswa mumvura makadziro emakirasi anosanganisira noodles, dumbbells bands uye paddles.
Inzwi rakanaka? Kana iwe uri mutsara wekushanda mumvura, iwe ungada kuziva nezvezvinobatsira zvekuita zvakadaro nguva dzose.
Kupera Kunorwa
Kana iwe usati wazvinzwa ikozvino, kurovedza muviri inzira yakanakisisa yekuchengetedza mhando dzakawanda dzemarwadzo ekudzokera shure .
Ichokwadi, chidzidzo chakabudiswa mupepanhau Pain vakaona kuti kurovedza muviri kunobatsira zvikuru nekugadzirisa kusingaperi kwemarwadzo ekudzokera shure, kunyange kupfuura kwenguva refu.
Uye kushandiswa kwemvura hakusi.
Kuti anzwisise kusiyana kwehuwandu hwekununurwa kwehurombo hwakapiwa nemvura uye kushanda kwenyika, vaongorori vechiCroatia vakatarisa varwere vepakati vaiva nemarwadzo asingagumi aingova nechepamusoro pemashure avo.
Mune mamwe mazwi, hapana mumwe wevadzidzi vaiwana sciatica, iyo inowanzokonzerwa nechinetso mumugero.
Nhau dzakanga dzakanaka. Muchidzidzo chacho, maitiro maviri ekurapa maitiro akaita basa rekudzivirira marwadzo zvakanaka, uye mumwe nomumwe akabatsira vatori vechikamu kuburitsa hurema hwepanyama. Kunyanya, vatsvakurudzi vanokurudzira kudzidzira muviri pakutanga kwechirwere cherapi kune vakwegura vakaremara, vachitaura kuti kushanda mumvura "kwakachengeteka, kwakanyatsorambidzwa uye mafomu anonakidza ekurovedza muviri."
Ramba Wakagadzikana Paunoporesa Kudzokera Kwako Kudzoka
Vatambi vanosimbiswa nekukuvara kwepamusoro vanogona kuitora zvakaoma apo vanachiremba vavo kana masayendisiti anovarayira kuti "vadzokere" kwechinguva. Asi chikonzero icho mupeki wako anoti izvi ndizvo zvakakosha masangano anove nekodzero yokuderedza, uye kunyange kuora mwoyo, kuporesa. Izvozvowo ndezvechokwadi, mune zvimwe zviitiko, kunyange izvo zvinoreruka zvakakosha zvekuita basa.
Dziva iri kununura!
Nokugadzirisa zvimwe kana tsika yako yose yakarongeka nemvura yakadzika yekushanda, unogona kukonesa kurasikirwa kwehutano nekuda kwekuderedza kwebasa pasina kukuraira shure kwako.
Musungo Kusimbisa
Nokuti isu tiri vanhu, kunyange zvakadaro, zvishoma zvemasimba kusimbisa zvingava zvinotora kutanga kutanga kunzwa zviri nani. Kazhinji, makirasi emvura anowanzobatanidza basa rekuita shure, ab uye huputi.
Uwandu hwemvura sechitsuwa chakakomberedzwa chinopa kumira kune kufamba kwako; nenzira iyi, kudzidzira kunoitwa muhombe iyo inoratidzira kuyerwa kudzidzisa.
Kuwedzera Joint Range of Motion
Kushanda mumvura ndiyo basa rakasarudzwa rinowanikwa kune vazhinji vane munhu ane chirwere chepasina arthritis. Sei? Nemhaka yokuti kubvumira kwemvura kunobatsira kutora mutoro wacho pazviputi. Izvi hazvisi izvo chete zvinobatsira pakuita zvekunakidzwa, asi zvinogonawo kuti iwe uende pamwe chete pamwe chete, uye wedzera kufamba kwako .
Kunyange muchiedza chezvikomborero izvi zvakanaka, kana arthritis yako ichikupa marwadzo mazhinji, kana marwadzo ako ave achienderera kwenguva yakareba, iwe unogona kushandiswa zvakanakisisa nokutanga zvinyoro uye zvishoma nezvishoma usati washanda kusvika pakukwanisa.
Kunyangwe zviri nani, shanda pamwe nechiremba wepanyama mumuzinda.
Kuita Kuti Udzivirire Kuedza Kudzidzira
Dziva iri nzvimbo yakanaka yekutsvaga nheyo yako. Pamwe pamwe nekufambisa kwakafanana semvura kufamba, bhasikoro uye kukanganisa, iwe unogonawo kutorwa kuburikidza nehuwandu hwekufambisa kwakagadzirirwa kusimbisa mimba yako yepamuviri, hip uye kumashure. Mvura ipi neipi yakadzika inogona kunge yakakodzera basa rekusimudzira simba , asi inowanzodikanwa kushandiswa kwechimwechete kana kupfuura zvigadziridzo zvombo zvekutsigira.
Imwe nzira yekuvandudza simba remukati mumvura ndeyekupokana nemari yako. Muchiitiko ichi, unogona kuzviisa pane zvimwe zvidimbu zvezvigadziro zvemvura zvakadai seanodles kana kukwikwidza uye edza kugara ipapo. Kugara, kupfugama uye kumire ndezvese mutambo wakanaka.
Chikonzero
Vanhu vazhinji vanoona kuti kushanda mumvura kunoshamisa kunonakidza. Chikwata chekudzidzira muviri mumvura chinopa rusununguko kubva pamagariro ekubatanidza, nzira yekuti zvose kusimbise uye kutambanudza, uye zvichida kupfuura zvose, pfungwa ye comraderie neaunodzidza navo.
> Sources:
> Konlian, C., Aquatic therapy: achiita mhepo mukurapa kwekukuvara kwakadzika shure. Orthop Nurs. Jan / Feb 1999. https://www.ncbi.nlm.nih.gov/pubmed/10223000
> Kisner, C., & Colby, LA (2002). Kurapa Kwokurapa: Nheyo uye Nyanzvi.Philadelphia: FA Davis Company.
> Liddle SD, Kuita muviri uye kusagadzikana kunorwadza shure shure: chii chinoshanda? Pain. Jan. 2004. https://www.ncbi.nlm.nih.gov/pubmed/14715404
> Tomislave, N., et. al. Kuenzaniswa kweMigumisiro yeZven-Based and Water-Based Therapeutic Exercises paRange of Motion and Physical Disability in Patient with Chronic Low-Back Pain: Single-Blinded Randomized Study. Acta Clin Croat 2013. https://www.ncbi.nlm.nih.gov/pubmed/24558764