Ukuzivocavoca okuyi-Rheumatics

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Ukuziqhelanisa no-7 kwezonyango

Ukuzivocavoca okuyi-Rheumatics

Ngaba uchaphazelekile yirheumatism? Nazi izinto ezisi-7 zokuzilolonga ezinokunceda ukuphucula ukusebenza kunye nokukhulula iintlungu ngokudibeneyo. Ukuzivocavoca kufuneka kulungelelaniswe nokuguquguquka kwesifo sakho samathambo. Unyango kunye neeklinikhi lunokuba yimfuneko ngokudibeneyo nokuzivocavoca ukuze ubuyiselwe ngokupheleleyo. Ezi mithambo zili-7 zijolise ngokukodwa ekwandiseni ukuhamba kunye nokuguquguquka. Ewe, siyavuma ngokupheleleyo ukuba kukho iintsuku ezithile ezimbi ongakwaziyo ukuziqeqesha.

 

I-rheumatism ligama leambrela elibandakanya iimeko ezinokubangela iintlungu ezingapheliyo kulamalungu kunye nezicubu ezihambelana nazo. Zingaphezu kwe-200 iintlobo zerheumatism. Njengoko sele kukhankanyiwe, amalungu, izihlunu ezihlangeneyo kunye nezihlunu zihlala zichaphazeleka yi-rheumatism, kodwa kubalulekile ukuba wazi ukuba isifo samathambo sinokuchaphazela ulusu, imiphunga, inwebu yangaphakathi kunye namanye amalungu-kuxhomekeke kuhlobo lwesifo se-rheumatic. Zive ukhululekile ukunxibelelana nathi kwiphepha lethu le-Facebook ukuba unayo igalelo okanye izimvo.

 

Ingcebiso: Ukongeza kwimithambo yesiqhelo, sikwacebisa ukusetyenziswa rhoqo kwe kubangela iibhola zenqaku ngokuchasene nezihlunu eziqinileyo (bona umzekelo apha - ikhonkco livula kwiwindow entsha).

 



Funda kwakhona: Into omele uyazi NgeRheumatism

rheumatism-design-1

 

Ngokudibeneyo nala macebiso, sicebisa ukuba uhlengahlengise intshukumo yakho yemihla ngemihla, umzekelo ngohlobo lokuhamba okwenziwe ngendlela ethandekayo kwindawo erhabaxa okanye ukuqubha echibini lamanzi ashushu. Ukuba sele unesifo esiqinisekisiweyo, sicebisa ukuba ujonge kugqirha wakho (ugqirha, ugqirha wezamayeza, ifizotherapisti okanye into efanayo) ukuba ingaba le mithambo ikulungele na. Dibanisa iqela leFacebook simahla kwabo bane-rheumatism kunye nentlungu engapheliyo: I-Rheumatism kunye neNhlungu eziNgapheliyo - INorway: Uphando kunye neendaba

IVIDIYO (Kule vidiyo ungayibona yonke imisebenzi enenkcazo):

Aqali ividiyo xa uyicofa? Zama ukuhlaziya ibrawuza yakho okanye yibukele ngokuthe ngqo kwisitishi sethu seYouTube. Zive ukhululekile ukubhalisela ijelo.

 

Ukuququzelela icala ngokulula kwindawo ephezulu

Umthambo ohambisa umva kwaye wolule imisipha ekufutshane. Kufuneka yenziwe ngononophelo nangokuthula, nangokuhamba okuzinzileyo.

Ukugoqa amadolo ngasemva ongezantsi

Iqala Indawo: Lala umqolo wakho - ngokukhethekileyo kwikhiti yoqeqesho enomqamelo wentloko. Gcina iingalo zakho ziqonde ngqo ecaleni uze utsale imilenze yomibini ngakuwe. Zama ukuphumla umzimba wakho wangaphezulu njengoko usenza umthambo.

abulawe: Vumela amadolo akho awe kancinci ukusuka kwicala ukuya kwelinye ngelixa ugcina i-pelvis yakho ngokwemvelo-qinisekisa ukuba amahlombe omabini agcinwa ngokudibana nomhlaba. Yenza umthambo ngentshukumo ethambileyo kwaye ubambe isikhundla kangangemizuzwana emi-5 ukuya kweli-10 ngaphambi kokuhamba kancinci uye kwelinye icala.

I vidiyo:

 

2. Iimpundu ngokuchasene nezithende (Ukuzilolonga ngasemva)

Lo msebenzi wolula kwaye uqokelele umqolo.

Isithende ukuyolula iinyawo

Iqala Indawo: Yimani kuwo omane amatye oqeqesho. Zama ukugcina intamo yakho kunye nomva kwindawo engathathi hlangothi, eyandisiweyo kancinci.

Yolula: Emva koko hlisa i-butt yakho kwizithende zakho - kwintshukumo ethambileyo. Khumbula ukugcina ijika elingathathi hlangothi kumqolo. Bamba umkhanyo malunga nemizuzwana engama-30. Zizambatho kuphela ezibuyela umva njengoko ukhululekile.

Phinda umthambo izihlandlo ezi-4-5. Umthambo unokwenziwa izihlandlo ezi-3-4 yonke imihla.

 



3. Ukuxhaswa kwesisu

Umsebenzi wokuvuselela kunye nokuqhelanisa oya kwintshukumo yokugoba ngasemva - ikwabizwa ngokuba lulwandiso.

Ukujika umva ukubuyela umva

Lo msebenzi uyolula kwaye uqokelele umqolo wakho ngendlela ethambileyo. Lala ngesisu sakho kwaye uxhase iingqiniba zakho ngentende yakho ejonge phantsi. Gcina intamo yakho ingathathi cala (engagobanga) kwaye wolule umva kancinci ngokusebenzisa uxinzelelo phantsi ngezandla zakho. Kuya kufuneka uzive ulula kancinci kwizisu zakho zesisu njengokuba usolula umva- ungahambi ngokonzakala. Bamba isikhundla kwimizuzwana emi-5 ukuya kweli-10. Phindaphinda ukuphindaphinda okungaphezulu kwe-6-10.

 

4. Umlenze esifubeni (ukuzivocavoca umva ongezantsi kunye nesihlalo)

Lo msebenzi ujolise ekwandiseni ukuhamba komva ongezantsi kwaye wolule izihlunu zesitulo kwaye ubuye umva. Lala ngomgangatho phantsi ngomqolo wakho phantsi, ngokukhethekileyo kwimatriki yoqeqesho ngokuxhaswa phantsi kwentamo yakho. Tsala imilenze yakho ngakuwe de abe kwinqanaba eligobile.

empontshwa ukolula

Emva koko gobisa umlenze omnye ngakuwe ude uyive ilula ngobuso esihlalweni kwaye wehle umva. Bamba ukwelulwa kwimizuzwana engama-20 ukuya kwengama-30 uze uphinde amatyeli ama-3 kwicala ngalinye.

Ngenye indlela, unokugoba imilenze yomibini uze esifubeni - kodwa sicebisa ukuyisebenzisa kuphela xa unezintlungu ezimbalwa, kuba ibeka uxinzelelo oluphezulu kwiidiski kumqolo ongezantsi.

 

I vidiyo:

 

5. Ukugoba ngasemva kwibhola yonyango ngeengalo ezeluliweyo

Umfazi wolula intamo kunye namagxa kwibhola yonyango

Lo msebenzi ujolise ekuncedeni ukunciphisa uxinzelelo kunye nokuqina phakathi kwamagxa kunye nentamo. Le ikwayindlela entle yokuzivocavoca ukunciphisa ukubakho koxinzelelo kwimisipha kwixesha elizayo.

Iqala Indawo: Gobela ngaphambili ngokuthe chu ukuze uxhonywe ngaphezulu kwebhola - kuya kufuneka uzive ukonyuka kancinci esifubeni kunye nasezandleni.

Indawo Final: Phakamisa umzimba wakho ngokuzolileyo ngengalo zakho ukuya ecaleni. Bamba isikhundla imizuzu eli-10 ngaphambi kokuzinza kwakhona. Phinda amaxesha ama-5 ukuya kuma-10.

 



6. Ukuzilolonga kwekati

Ukuzilolonga kwekamela

Umsebenzi wekamela wekati ngumsebenzi olungileyo kwaye omnandi wokuzilolonga onika ukuhamba ngakumbi kumqolo wonke. Iyolula kwaye inike ukuguquguquka okungakumbi kumqolo, isifuba nentamo. Luthambo olululo oluhle kwabo kufuneka bakhulule ukhuni emqaleni nasemva. Qala ukuma kuwo omane, uze wehlise umva wakho ngokuthe chu kumgangatho ngaphambi kokuba ngokuthe chu, kodwa ngokucinezela umva wakho ubheke esilingini. Phinda wenze umthambo nge-reps eziyi-8-10 ngaphezulu kweeseti ezi-3.

 

Ukuhlala emva kolulwa (ukolulwa kwe-lumbar spine, piriformis kunye nesihlalo)

Yoga

Hlala kwi-Workout mat okanye efanayo ngokuma okuhle kumqolo ongezantsi (akufuneki ugobe). Emva koko beka umlenze omnye ngaphaya komnye uze ujijeke umzimba kwelinye icala - kuya kufuneka uziva ukuba wolula kakuhle ecaleni kwesihlalo nangaphandle esinqeni. Ukonyuka kokuguquguquka kunye nokuhamba okuhamba kwesi musipha kunokunciphisa uxinzelelo kumqolo ongezantsi kwaye ke kuncede ukunciphisa ukuqina komqolo ongezantsi. Bamba umthambo imizuzwana engama-30 kwaye uphinda-phinde kumacala omabini ngaphezulu kweeseti ezi-3.

 

ushwankathelo:

Nazi izinto ezisi-7 zokuzilolonga ezinokunceda ukuphucula ukusebenza kunye nokukhulula iintlungu ngokudibeneyo. Uqeqesho kufuneka luhlengahlengiswe ngokuguquguquka kwesifo sakho esixekileyo.

 

Siyathemba ukuba eli nqaku linokukunceda ekulweni i-rheumatism kunye nentlungu engapheliyo.

 

Zive ukhululekile ukuba nenxaxheba kwimidiya yoluntu

Kwakhona, sifuna ukwenza njalo buza kakuhle ukuba wabelane ngeli nqaku kwimidiya yoluntu okanye ngebhlog yakho (zive ukhululekile ukunxibelelana ngqo nenqaku). Ukuqonda kunye nokunyusa ukugxila linyathelo lokuqala eliya kubomi bemihla ngemihla obungcono kwabo bane-fibromyalgia.

 

Iziphazamiso ze-rheumatic kunye ne-diagnostic iintlungu ezingapheliyo zinokubangela umonakalo omkhulu kumntu ochaphazelekayo. Ukuxilongwa kungakhokelela ekunciphiseni amandla, iintlungu zemihla ngemihla kunye nemiceli mngeni yemihla ngemihla ephezulu kakhulu kunaleyo uKari kunye no-Ola Nordmann abanengxaki nayo. Siyakucela ukuba uyithande kwaye wabelane ngayo ngoku kugxilwe ngakumbi kunye nophando ngakumbi kunyango lwe-fibromyalgia. Uninzi lombulelo kuye wonke umntu othanda kunye nokwabelana- mhlawumbi singaba kunye ukufumana unyango ngenye imini?

 



iziphakamiso: 

Ukhetho A: Yabelana ngokuthe ngqo kwi-FB - Khuphela idilesi yewebhusayithi kwaye uyincamathisele kwiphepha lakho le-facebook okanye kwiqela elifanelekileyo le-facebook olilungu lalo. Okanye ucinezele iqhosha "SHARE" apha ngezantsi ukuze wabelane ngokubhaliweyo kwi-facebook yakho.

 

(Cofa apha ukuze wabelane)

Umbulelo omkhulu kuwo wonke umntu onceda ukukhuthaza ukuqonda okwandileyo kwe-fibromyalgia kunye nonyango olungapheliyo lokuqonda.

 

Inketho B: Nxibelelanisa ngokuthe ngqo nenqaku kwibhlog yakho.

Inketho C: Landela kwaye ulingane Iphepha lethu le-Facebook (Cofa apha ukuba uyafuna)

 



 

imithombo:

PubMed

 

IPHEPHA ELANDELAYO: -Uphando: Esi sesona sidlo sihle seFibromyalgia

Ukutya kwe-fibromyalgid2 700px

Cofa kumfanekiso apha ngasentla ukuya kwiphepha elilandelayo.

 

Ukucetyiswa kokuzinceda ngokwakho ukuze afumane esi sifo

ucinezelo Noise (umzekelo, ukunyanzelwa kweesokisi ezifaka isandla ekunyukeni kwegazi ukuya kwizintlungu zomlenze)

Kcukumisa Balls indawo (ukunceda ngokwakho ukusebenza kwezihlunu mihla le)

 

Nceda uxhase umsebenzi wethu ngokusilandela kunye nokwabelana ngamanqaku ethu kwimidiya yoluntu:

I-logo ye-YouTube incinci-Ndicela ulandele i-Vondt.net kwi ITUBE

logo logo-Ndicela ulandele i-Vondt.net kwi FACEBOOK

imifanekiso: I-Wikimedia Commons i-2.0, ii-Creative Commons, iiFestockphotos kunye negalelo lokungenisa abafundi.

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