Ukuvocavoca kwamajoyini amadolo. Izivivinyo zokwelapha zikaDkt. Bubnovsky

Ibhokisi elihlangene lenye yezinto eziyinkimbinkimbi kakhulu futhi ezihamba phambili emzimbeni womuntu. Iphikisana nomthwalo osindayo futhi yenza imisebenzi ebalulekile ngesikhathi sokusebenza, ukuxuma, ukuhamba nokunye ukunyakaza. Ukuhlanganiswa kwamadolo kunzima kakhulu, ngakho-ke noma yikuphi ukuphazanyiswa kwegazi noma ukujikeleza kwegazi kukhonjiswe esimweni sesishukela saso. Ukusebenza kwamadolo nakho kuthinteka ukulimala okuhlukahlukene, ukucindezeleka okwenyukayo kanye nezinqubo ezilahlayo ezenzeka emzimbeni oneminyaka yobudala. Konke lokhu kubangela izifo ezihlukahlukene. Enye yezindlela eziphumelela kakhulu zokwelashwa kwayo yizokuzivocavoca ngamalungu amadolo. Kubaluleke kakhulu ukuthi izivivinyo ezikhethekile ezibekiwe udokotela zenziwa.

Ukungasebenzi kwamalunga

Ukwakhiwa kwamadolo kunzima kakhulu. Ukuhlanganiswa okhethekile kwamathambo, inqwaba yemisipha kanye nemigqa inikeza ukuhamba ngokuhlanganyela ngezindlela ezahlukene. Kulesi sihlangene, kunezinwele ezikhethekile zokugxila - i-menisci, ezinikezela ngezindawo zokumisa futhi zivikele amathambo ekubhujisweni. Ukuhamba emadolweni kunokwenzeka ngenxa yezixhobo zamasculoskeletal. Ngaphezu kwalokho, kule ndawo kukhona inani elikhulu lezinzwa nemithambo yegazi. Konke lokhu kwenza amadolo ahlangane kakhulu nokucindezeleka ngokomzimba, ukuhlukunyezwa neminye imiphumela.

Kule ndawo ngokuvamile kuvame ukuthuthukisa izifo ezifana ne-arthritis, i-arthrosis, i-synovitis, i-bursitis, i-tendonitis, i-sprain nezinye. Ukubuyiselwa kwamadolo umsebenzi kuyinkqubo ende futhi eyinkimbinkimbi. Ngakho-ke, ukwelashwa kwezifo ezinjalo kufanele kube okuphelele. Ngemuva kokuhlolwa bese unquma imbangela yokuhamba nokuhlupheka, udokotela ubeka izindlela zokwelapha ezihlukahlukene. Kulesi simo, ukwelashwa kwama-knee joints gymnastics kubhekwa ukuthi kuphumelela kakhulu. Ngemuva kwalokho, ukubuyisela umsebenzi wemisipha nemigqa, ukubuyisela ukuqina kwe-cartilage nokuyeka ukubhujiswa kwamathambo amathambo kungcono ngokuzivocavoca okukhethekile.

Imisebenzi yokuzivocavoca

Isakhiwo esiyingqayizivele sokwelashwa ngokuzivocavoca sithuthukisa kakhulu ukusebenza kwesistimu ye-musculoskeletal. Uqokwa udokotela, konke ukuzivocavoca kukhethwe ngabanye, kuye ngokuthi uhlobo lwe-pathology, iminyaka yesiguli kanye nempilo yakhe jikelele. Ukuzivocavoca kwamalungu amadolo kwenza imisebenzi enjalo:

• Uqinisa imisipha;
• Ukwandisa ukuqina kwezimpawu;
• Ukwenza ngcono ukujikeleza kwegazi kanye nezinqubo ze-metabolic in tishu;
• Ukwandisa ukuhamba kwejoyina;
• Ukhulula ubuhlungu emadolweni.

Imithetho Eyisisekelo Yokusebenza

Ukuzivocavoca kwamalungu amadolo kumele kubekwe udokotela. Emva kwakho konke, kuye ngokuthi uhlobo lokuzivocavoca kufanele luhluke kanjani. Ikakhulukazi kubalulekile ukuba uqaphele ngemithwalo emadolweni emva kokulimala, nge-arthrosis, inqubo yokuvuvukala okunamandla. Kodwa ukukhetha isisindo esihle sokuzivocavoca akuyona yonke into, kubaluleke kakhulu ukukwenza kahle. Kunemithetho eminingana, ukulandelwa okuzokwenza ukwelashwa kokusebenza kwamadolo kusebenze:

• Amakilasi kufanele abe njalo, okungenani amaminithi angu-30 ngosuku, kuvame ukunconywa ukuthi usebenzise izikhathi ezingu-2-3 imizuzu engu-10-15;
• Inkambo yokwelapha okunjalo kufanele ihlale ingaphansi kwenyanga, futhi kwezinye izimo ukuvivinya umzimba kufanele kwenziwe njalo;
• Ukuzivocavoca kwenziwa ngokushelelayo, ngaphandle kokunyakaza okungazelelwe kanye nemithwalo esindayo kuhlangene;
• Umthwalo ekuqaleni kwamakilasi kufanele ube ophansi, ukuvivinya umzimba kwenziwa ngezinga eliphansi, futhi kufanele landa kancane kancane;
• Okokuqala inani lokuphindaphindiwe kokuzivocavoca kufanele libe izikhathi ezingu-3-5, kancane kancane kudingeka lenyuselwe ku-10-15;
• Ngeke ukwazi ukubekezelela ukubonakala kobuhlungu ngesikhathi sokuvivinya umzimba;
• Ekupheleni kokuzivocavoca, udinga ukuguqa ngamadolo akho - ulale phansi, uqondise imilenze yakho, bese wenza ukuzithokozisa okulula bese uthatha ishaja esahluke.

Ukuqhathaniswa nokuziphatha kwama-gymnastics

I-LFK yehlangothini lamadolo iyindlela yokwelashwa eyinhloko, okhethwe ama-pathologies ahlukahlukene. Kodwa hhayi njalo umthwalo wenyama uvunyelwe isiguli. Ngezinye izikhathi kufanele ufune ezinye izindlela zokubuyisela ukujoyina. Ukuvocavoca kunqatshelwe ezimweni ezinjalo:

• Nge-high blood pressure;
• Ngenkinga yokunyuka kwengcindezi;
• Uma kukhona i-hernia;
• Iziguli ezinezifo zegazi;
• Ngesimo esinzima sokuhluleka kwenhliziyo;
• Lapho izinga lokushisa likhuphuka;
• Phakathi nezifo ezithathelwanayo nezivuthayo;
• Ngenyanga yokuqala emva kokusebenza;
• Esikhathini esibucayi sezifo ezihlangene;
• Ngokuvuvukala okuphefumulayo;
• Ngaphambi kwe-ankylosis.

Ukuzivocavoca kakhulu kwe knee arthrosis

Lesi sifo sibonakala ukwephulwa kwenani nokwakheka kwamanzi abizayo, ukubhujiswa kwezicubu zomzimba kanye nomkhawulo wokuhamba ngokuhlanganyela. Esikhathini sokuqala se-arthrosis, yi-gymnastics esiza ukuthuthukisa ukujikeleza kwegazi nokubuyisela imisebenzi yamadolo. Ukuzivocavoca okhethekile kuqinisa imisipha, kukhululeke ukuphazamiseka kwabo futhi kuyeke ukuqhubeka kwesifo. Ungakwazi ngisho nokuhlanganyela esikhathini esiyinkimbinkimbi sesifo, kodwa ngaphansi kokuqondiswa udokotela. Ukuzivocavoca ngamadolo ahlangene ne-arthrosis kungabandakanya ukuzivocavoca okunjalo:

• Ukulala emhlane, ukushintshanisa izinyawo, ukuwaphendulela, welula izithende phambili, welula isisindo se-gastrocnemius;
• Kusukela esimweni esifanayo ukuphakamisa imilenze ehlukile;
• Bese ukhuphuka emadolweni eguqa emadolweni kuya esiswini;
• Ngenkathi yokuxolelwa, umsebenzi "ibhayisikili" uyasiza;
• Ehlezi esihlalweni, egoqa unyawo lwakhe, eguqa futhi engayigodli emadolweni.

Ukuzivocavoca okunamandla okuhlangene kwamadolo

Endabeni yokubhujiswa kwamathambo nama-cartilage tisses, inqwaba yemithwalo eshukumisayo ingaba yingozi. Ukuze uqinise imigudu nemisipha ngaphandle kokucindezeleka ekuhlanganyeleni uqobo, ungasebenzisa ukuvivinya umzimba. Ngaphezu kwalokho, ukubambezeleka kwesimo esiphakeme kufanele kube imizuzwana engu-40-60. Akufanele kubangele ukucindezeleka okukhulu nokungasebenzi kahle emoyeni. Ukuzivocavoca okugxilwe ngamadolo okuhlanganisa i-arthrosis kungabandakanya ukuzivocavoca okunjalo:

• Ukulala esibelethweni sakhe kuphakamisa umlenze wakhe u-15 cm kusukela phansi, ukuwuguqa ngenkemba;
• Uhlezi esihlalweni, uqondise ngomunye, khona-ke omunye umlenze, uphakamise phansi bese ubabeka kule ndawo;
• Ukuma futhi ubambe izandla ukuze uthole ukusekelwa, ukuphakama emasokisi, bese usezithende, uhlale isikhathi eside.

Ukuvocavoca ngendlela kaS S. Bubnovsky

Udokotela owaziwa kakhulu owenza indlela ye-kinesiotherapy ukholelwa ukuthi kungenzeka ukubuyisela imisebenzi yamadolo kuphela ngosizo lwemfundo engokwenyama, ngaphandle kokusebenzisa imithi. UDkt. Bubnovsky wadala isakhiwo esiyingqayizivele esiza ukubuyisela impilo emathangeni emadolweni kunoma yikuphi ukugula. Umehluko walo omkhulu emisebenzini yendabuko yokwelashwa kwemithi yukuthi ukuvivinya umzimba kwenziwa nge-simulators ekhethekile. Kodwa ungafundela ekhaya, usebenzisa i-band elastic band.

Inkimbinkimbi, eyadalwa nguSergei Bubnovsky, iyasiza ukubuyisela amalunga ngokuthuthukisa ukondla kwegazi nokudla okunomsoco wezicubu nokudambisa isikhukhula semisipha. Kuhlanganisa ukuzivocavoca okukhethekile okungenziwa kuphela ngaphansi kokuqondiswa kochwepheshe:

• Gcoba amadolo nge-compress yeqhwa elichotshoziwe. Kulesi simo, shiya kubo futhi uhambe kancane kancane izinyathelo ezimbalwa, uzincike esihlalweni.
• Kusukela endaweni yokuguqa, kubalulekile ukuba uhlale ezithende ngokucophelela, ubambe izandla ngezandla. Okokuqala, kungcono ukufaka umshini wokugubha noma ukugoqa phansi kwamadolo akho, kancane kancane unciphise ubukhulu bawo. Kuyinto efiselekayo ukufezekisa ukuthi isikhathi sokuhlala kule ndawo siyimaminithi angu-5-6.
• Uhlezi phansi phansi imilenze yakho iqondile, udinga ukugoba, ubambe izinyawo zakho bese udonsa iminwe yakho. Ngokwenza kanjalo, udinga ukuzwa ukuthi izidumbu zezinyane zisolwe kanjani.
• Ukulala ngesisu sakho, ukugoba imilenze yakho. Ukuzisiza ngezandla zakho, zama ukucindezela izithende zakho emagodini.

Power umzimba Bubnovsky

Lolu hlobo lomthwalo luboniswa phakathi nenkathi yokuxoxwa ezinyathelweni zokuqala zokuthuthukiswa kwezifo zamadolo. Ukusebenzisa ngosizo lomzamo kusiza ukuqinisa imisipha, ukuthuthukisa ukujikeleza kwegazi kanye nokudla kwezicubu. Kungenziwa kuphela emva kokubonisana nodokotela, ngoba kwezinye izimo imithwalo enjalo ingenza umonakalo omkhulu. Ukuze enze izivivinyo zamandla, uDkt. Bubnovsky uncoma ukusebenzisa i-absorber yokudonswa kwenjoloba ngesimo se-band elastic. Omunye umkhawulo wayo unamathele ekuhlanganyeleni kwe-ankle, enye ekugcineni ekusekelweni okugxilwe noma ephethwe ngesandla. Ungenza izivivinyo ezinjalo:

• Ukulala emathunjini, ukugoba umlenze emadolweni, ukubamba ukuphikiswa kwesimangalo sokuphazamiseka;
• Ukulungisa i-tape ngakolunye uhlangothi, ukuze umlenze uguqe ngamadolo, udinga ukuwuyeka;
• Themba empilweni yakho bese ugoba umlenze wakho, unqunywe ngumshini wokumangalisa;
• Ukuhlala phansi phansi kuya ekusekeleni, okwenziwe yi-absorber shock, ukuhola nokubuyisela umlenze, ukulwa nokumelana kwayo;
• Ema, egoqa umlenze, ezama ukuthinta isithende samadolo.

Yini eyingozi emhlangeni wamadolo

Ezilwaneni ezahlukene kule ndawo aziboniswa noma yimiphi imithwalo. Kunezindlela zokuzivocavoca ezingalimaza futhi zibhubhise futhi i-articular cartilage. Ukuzivocavoca kwamajoyini amadolo akufanele kufaka phakathi ukugxuma, ukugijima, noma ukuzivocavoca ngebhayisikili emile. Okungathandeki kakhulu kubo, ukuthambekela ngejika, ama-squats ajulile, amaphaphu neminye imithwalo ehambisana nokuguqa okuqinile kwamadolo.

Ukuzivocavoca okukhethekile okwenziwe kahle kuzosiza ukubuyisela ukuhamba, ukukhulula ubuhlungu nokuvuvukala. Ukuvocavoca kuyindlela engcono kakhulu yokuyeka ukuqhubeka kwesifo futhi ubuyisele impilo yamadolo.