An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Darasi 5 don osteoporosis

Bonearfin kashi da ƙashi na kasusuwa a cikin kasusuwa ya zama mai rauni yayin da muka girma. 90% na ƙashin ƙashi yana samarwa har sai mun cika shekaru 18-20. Bincike ya nuna cewa lokaci bai yi ba da za a fara motsa jiki wanda zai iya hana ko hana cutar sanyin kashi - zai fi dacewa a hade da sinadarin calcium ko makamantansu na kara karfin kashi. Anan akwai darasi 5 don osteoporosis. Motsa jiki, motsa jiki da motsa jiki don maganin cututtukan osteoporosis dole ne su dace da lafiyar ƙashi na mutum da tarihin likita. Da fatan za a raba ta shafinmu na Facebook tare da wani da kuka san wanda abin ya shafa.

A haɗe tare da waɗannan darussan, muna ba da shawarar cewa ku haɓaka motsinku na yau da kullun, misali a cikin hanyar tafiya a cikin ƙasa mai wuyar shaƙatawa ko iyo. Idan kun riga kun sami tabbataccen ganewar asali, muna ba da shawarar cewa ku duba tare da likitan ku (likita, likitan chiropractor, likitan kwantar da hankali ko makamancin haka) ko waɗannan atisayen sun dace da ku. Mun nuna cewa babu 'daidaitaccen zinare' don horo akan osteoporosis kuma cewa horo dole ne a daidaita shi da haɗarin raunin ku, shekarun ku, ƙarfin tsoka, motsi, motsa jiki, tafiya, daidaitawa da daidaituwa. Za'a iya rarraba motsa jiki akan osteoporosis zuwa ƙananan nauyi da horo mai nauyi. Gaskiyar ita ce cewa duk horo yana sa ku fi dacewa da osteoporosis - dabarar ita ce kawai dole ne ku daidaita da ikon ku.

1. Injin Ellipse

Wannan aikin motsa jiki ne mai sauƙi wanda yake da taushi akan ƙafafu da jiki gaba ɗaya - a lokaci guda kamar yadda yake injin motsa jiki mai tasiri. Ba ya samar da lodi mai ban tsoro kamar yadda yake gudana a kan mashin ko yin gudu a waje kuma ta haka ne zai iya zama kyakkyawar madadin waɗanda ke da cutar sanyin ƙashi. An gudanar da aikin - gwargwadon lafiyar ku - kimanin mintuna 15-45, sau 3-4 a mako. Daidaita da yanayinka kuma kayi aiki gaba gaba ahankali - ta wannan hanyar zai zama abin birgewa don horarwa.

2. Yi tafiya

Idan kun tabbatar da sanyin kashi - to abin takaici kuma kuna da karuwar kasusuwa a yayin faduwa ko makamancin haka. Tafiya a kan na'urar motsa jiki ko a waje shine kyakkyawan tsari na motsa jiki wanda ke inganta daidaituwa, daidaito, zagawar jini da ƙarfi. Yi ƙoƙari ka tafi yawo kowace rana - zaka sami tabbaci mai yawa daga wannan, a cikin yanayin ƙarfin kuzari da ƙoshin lafiya. Jin daɗin kawo aboki idan kuna tafiya a cikin yanayi ko ƙasa wanda zai iya zama ɗan wahalar tafiya a ciki. Abokin horo ma zai iya sauƙaƙa shi ya bi tsarin horo na yau da kullun.

3. Aerobics na al'ada (misali yanayin ruwa)

Kwastomomi na yau da kullun cikin ruwa ko kan ƙasa na iya zama kyakkyawan horo ga waɗanda cututtukan osteoporosis suka shafa saboda raunin tasirinsa. Aerobics na ruwa a cikin ruwan wanka na ruwan zafi na iya kasancewa kyakkyawan tsari na motsa jiki idan an shafe ku amosanin gabbai ko maganin ciwon kai. Wata fa'ida kuma ita ce, tarbiyya ce ta zamantakewa mai kyau inda mutum zai iya haduwa da mutane masu irin wannan ra'ayi a cikin wannan halin.

4. Tai Chi

An bayyana Tai Chi a matsayin fasaha mai ladabi mai laushi wanda ke da hankali sosai kan daidaituwa, daidaitawa da motsi masu sarrafawa. A wannan zamani, an yi amfani da wannan nau'in motsa jiki da niyyar rage matakan damuwa da ƙara yawan motsa jiki akan tsokoki da gidajen abinci. Wannan nau'in motsa jiki ana yinsa ne da kullun a cikin rukuni kuma yana da kyau idan kun nuna osteoporosis, kamar yadda zai iya, a tsakanin sauran abubuwa, rage damar faduwar da karaya.

5. Yi aiki tare da na roba ko na roba

Itungiyar maƙaƙe ko madaidaiciya motsa jiki na iya zama kyakkyawan madadin zuwa horo tare da kaya masu nauyi ko kayan aiki. Ana iya amfani da daskararru don horar da yawancin sassan jiki. Anan Misali wanda yake nuna yadda za'a yi sakamako gefen tare da roba:

Bidiyo: Sakamako na gefe w / na roba

Abubuwan da aka ba da shawarar don wannan aikin yau da kullun:

Kara karantawa: Elastics na horo - Kammalallen saiti tare da abokan adawar 6x daban-daban

Jin kyauta don tuntube mu a YouTube ko Facebook idan kuna da wasu tambayoyi ko makamancin haka dangane da motsa jiki ko ƙwayoyinku da matsalolin haɗin gwiwa.

PAGE KYAUTA: - Ciwon baya (Osteoarthritis)? Ya kamata ku san wannan!

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Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namuFacebook Page ko ta hanyar “TAMBAYA - SAMUN AMSA!"-Spalte.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

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Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

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(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

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(Muna ƙoƙari don amsa duk saƙonni da tambayoyi a cikin sa'o'i 24. Hakanan zamu iya taimaka maka gaya maka wane aikin motsa jiki ya dace don matsalarka, taimaka maka samun masu ilimin kwantar da hankali, fassara amsoshin MRI da makamantansu. rana don tattaunawa mai kyau)

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da kuma gudummawar mai karatu.