Kana mabvi ako achikuvadza, inobata zvikamu zvose zvehupenyu hwako. Upfu husingaperi hwemabvi hunoita kunyange kufamba kwakajeka, kufanana nekufamba kumusoro uye pasi pechikwiriso kana kupinda uye kubva mumotokari. Uye zvakadini nezvekurovedza muviri ?
Kana iwe wakatotambudzika, chinhu chekupedzisira iwe unoda kuita chinotambudza marwadzo akawanda kana kuita kuti zviwedzere kuipa nemhando dzisina kunaka dzekuvhima. Kutya kurwadziwa uye kukuvadza kunowanzoita kuti vanorwara vanorwara vachidzidzira, kunyange zvazvo mamwe mamiriro ezvinhu achavandudzwa nemhando dzakasiyana-siyana dzekudzidzira.
Uye kana kurwadziwa kwemabvi ako kwakaomeswa nokuve uwandisa, muviri unowanzotaurirwa. Kunyangwe kurasikirwa nehuwandu hwehutachiona kunogona kubvisa kuvhara pamabvi, zvichipa muviri wako zororo kubva pamarwadzo.
Kuziva izvozvo, zvakadaro uchiri kusangana nemarwadzo, ndezvipi zvidzidzo uye maitiro aungaita izvo zvisingagadziri zvinhu kuipa? Pano pane zvakawanda zvekushandisa zvekudzidzira nemarwadzo emabvi, asi danho rako rokutanga nderokuona zviri kuitika.
Chii Chinokonzera Kwenyu Kurwadziwa Kwako?
Kurwadziwa kwepamusoro kunogona kukonzerwa nenhamba ipi zvayo yemamiriro ezvinhu se bursitis kana arthritis, kana inogona kukonzerwa nekuputika, kubvarura, kana kukuvadza kudzvinyirira. Nemhaka yokuti kune zvikonzero zvakawanda zvekurwadziwa kwemabvi, zvakakosha kuona chiremba wako uye kuwana humwe hutachiona.
Iwe unoziva iwe unoda kuona chiremba kana marwadzo ako uye / kana kuvhara kunotora kwemazuva anoverengeka, kubatana kunonzwa kusingagadziki, kana kuti kwave kuchienderera kwenguva yakareba zvokuti inopindira mabasa ezuva nezuva.
Chiremba wako angada kuti iwe utore mishonga uye / kana chirwere chepanyama. Zvakakoshawo kubvisa chiremba kubva kuna chiremba wako kana mupfupa wepanyama chero ipi zvayo yekuita basa.
Tsvaga maitiro uye maitiro ekudzivisa pamwe chete nemabasa akanaka kune manotsi ako uye achakubatsira kuporesa.
Iwe unofanirwawo kubvunza pamusoro pekutambudzika panguva yekurovedza, kunyanya kana uchinzwa marwadzo ega kana kuti kana uchifanira kumisa basa racho. Nyanzvi nyanzvi dzinokurudzira kuti usarega kushanda kuburikidza nemarwadzo ose , asi mamiriro ako angave akasiyana.
Cardio Exercise for Knee Pain
Kana uchinge waziva zviri kuitika nemabvi ako uye uine chibvumirano kubva kuna chiremba wako, unogona kutanga kushandisa. Cardio kurovedza nzvimbo yakanaka kunotanga uye imwe yezvisarudzo zvakanakisisa zvekusimbisa muviri wakadzika, kutora mwoyo wako kuwedzera , uye kurasika.
Kana iwe uine ruzivo rwekurovedza muviri, pane zvakawanda zvezvasarudzo zvokusarudza kubva pazvinouya ku cardio.
Kushambira
Kushambira ndeimwe yezvakanakisisa kusarudza kana iwe uine marwadzo. Mvura inochengetedza muviri wako uchigunzva, uchibvisa chikamu kubva pamuviri wako wose uchikubvumira kuti uwane cardio workout yakasimba uye kusimbisa masumbu anotsigira mabvi.
Izvo zvakanakisisa zvinoshandiswa zvinoshandiswa uye zvakasununguka, asi iwe unogona zvakare kuedza mamwe mabheji uye maitiro.
- Kudzoka Kicking - Putira maoko ako kumativi e-kickboard, flip pamusoro pako uye kukanda, uine mabvi akakwirira nekukandwa kwega. Zvakaita seuri kufamba.
- Kufamba - Kana zvisingatambudzi mabvi ako, iwe unogona kupfeka chipfeko chechikepe uye famba nechokudziva. Kurwisana kuchaita kuti mwoyo wako uwedzere, asi hapana chakaipa uye iwe unogona kusimbisa mabvi ako. Iwe unokwanisa kufamba mberi, kumashure uye kunyange kumativi, kukupa zvakasiyana-siyana paunenge uchibvumira iwe kusimbisa misi yese mumutumbi wakaderera.
- Mvura Aerobics - Kushanda kweboka kunofadza uye kuifambisa mune dziva kuchakupa cardio workout yakakura pasina mhinduro pamajoini.
Muviri Wakadzika Ergometer
Imwe muviri wepamusoro ergometer inongoita sebhazikoro nokuda kwemaoko ako uye mishonga yakawanda yemishonga uye yemishonga inorapwa. Iwe unogara pamberi payo uye unofambisa pedals nemaoko ako kuti mwoyo wako uwedzere.
Izvi hazviregi pamabvi, saka ichi chisarudzo chakanaka kana iwe uchikuvadzwa kwakakomba kana iwe uchidzoka kubva pakuvhiyiwa.
Elliptical Trainer
Hasi marwadzo ose emabvi anopindura zvakanaka kumudzidzisi we elliptical , asi chokwadi chokuti hachina matanho asi kuwedzera kwekutakura kunoita kuti izvi zvive zvakanaka kuedza. Hapana mhinduro pamajoini asi sangano rinokubvumira kuti usimbise quads uye hamstrings paunenge uine cardio workout yakanaka.
Kana ichiita sechisimudza bhandi rako, kana panguva kana mushure mekuvhima, svetuka ichi uye edza basa rakasiyana.
Iwe unogona kutanga usingatendi uye maminetsi mashomanana nenguva kuti uone kuti muviri wako unopindura sei. Inogona kunzwa zvakanaka kana iwe uchidzidzira, asi inopera zuva rinotevera.
Treadmill
Chigadzirwa chetsika chiyewo chisarudzo chakanaka kana kufamba kune chimwe chinhu chaunogona kuita pasina marwadzo. Bhanhire rinofambisa rinopa chikwata chinokonzerwa nekrete chekrete hachibvumi, zvichiita kuti iwe uende kunze usina kuuraya zvakanyanya.
The Rowing Machine
Mushonga wokuchera ndeimwe imwe nzira yekuedza nokuti sangano rinoshandisa quads nemagetsi, zvichibatsira kuvaka mabvi akasimba.
Zvisinei, chikamu chacho chinodzokorora pamabvi. Izvi zvinogona kubatsira marwadzo ako kumabvi kana, kune vamwe, zvinogona kuita kuti zviwedzere. Zvakare, tanga nyore uye uzviite chete kwemaminetsi mashomanana kuona kuti muviri wako unopindura sei.
Kana zvose zvinokanganisa zvichikuvadza, iyi ndeyekudarika.
Kumba Cardio Workout
Kana iwe usati uri wekurovedza muviri kana izvo zvisarudzo hazvibatsire, pane zvakawanda zvezviito zvaunokwanisa kuita kumba uye zvishoma zvishoma zvemidziyo. Basa rakaperera riri pasi rinosanganisira zvakasiyana-siyana zvepasiporesi yemoto cardio yakagadzirirwa kuita kuti mwoyo wako uwedzere kunze usina kuputika pamabvi uye mamwe maungo.
Precautions
Ona chiremba wako usati waita izvi kana chimwe chekuita basa uye urege kutsika chero kupi zvayo kunokonzera kurwadziwa kana kusagadzikana.
Zvishandiso
Bhuku rinopikisa, mushonga wemakiromita (4-10 lbs) uye ibhola rekushandisa.
How To
- Kushamwaridzana nechiedza che cardio, kufamba munzvimbo kana kumativi eimba kwemaminitsi mashanu, kana kushandisa maviri ekutanga maitiro ekudzidzira misimba yako.
- Kana uchingopisa uswa, tambanudza chero mishonga yakasimba yemuviri wakadzika; nyundo, quads nemhuru .
- Ita basa rimwe nerimwe kwemaawa 30-60, uchibva pane imwe kuenda kune imwe inotevera kana uchinge usingazorori mukati.
- Chinangwa chekushanda nesimba rakaenzana . Kana iwe uchida kuwedzera kuwedzera , enda nekukurumidza, shandisa hukuru hwakakura hwekufamba kwemaitiro, kuwedzera chiitiko, kana kushandisa kushorwa kunorema.
- Ita imwe inotanga kwenguva shoma, yemaminitsi gumi nemashanu kana kudzokorora dunhu kakawanda sezvaunoda.
- Pedza nechinotonhora pasi uye iva nechokwadi chekutambanudza muviri wakaderera .
Step Touches
Kubatanidzwa kunotanga nekudzidzira kwakadzika kunowedzera zvishoma zvakanyanya sezvo basa rinopfuurira.
Nekutanga kwako kutama, tanga neshato rinogunzva. Dzokera kurudyi utore maoko kubva kumativi. Ita rutsoka rworuboshwe mukati, uchibata pasi pakatarisana netsoka rwerudyi uye pakarepo uende kuruboshwe nerutsoka rworuboshwe.
Ramba uchienda kune kurudyi uye kuruboshwe, uchiita kuti matanho acho akawedzere uye maoko makuru kuti ashe muviri.
Dzokorora kwemasekondi 60.
Kusiyana :
- Nhanho inobata nzira yose mhiri kwekamuri uye kumashure.
- Denderedzera maoko kumusoro kuti uwedzere simba.
- Panzvimbo pemaitiro unobata, gara pajoko rorudyi uye utungamirire rutsoka rworuboshwe kunze uye mumaminitsi makumi matatu. Dzokorora kune rumwe rutivi.
Low Impact Jumping Jacks
Wedzera kuwedzera kwechidiki zvishoma nezvishoma zvakashata kumhanya jacks.
Tora rutsoka rworudyi kubva kurudyi, rutsvake zvishoma kune rutsoka rworuboshwe kuitira kuti muviri wako utarise kuruboshwe rwomukati. Panguva imwe chete, shandisa ruoko rworudyi.
Dzokera shure kuti utange uye uende kurudyi, kutora rutsoka rworuboshwe kunze uye uchidzungira ruoko rworuboshwe.
Ramba uchichinja mutsara kwemasekondi makumi matanhatu.
Kusiyana :
- Wedzera zvombo zvepakati: Panzvimbo yekutora ruoko rumwe pane imwe nguva, tora zvanza zviviri, uzviperekedze pamwe chete iwe uri kutora muraraungu mumhepo.
- Wedzera kukanganisa: Kana ikasanetsa mabvi ako, edza jump yakakwana.
- Kana kuchinja kunotambudza mabvi ako, chengetedza muviri unotarisana mberi.
Fambisa Nechirwere Chekurovedza muviri
Bata basa rako bhora uye isu ticharamba tichipfuurira kune maitiro makuru.
Tora bhora mumaoko ose ari maviri kumusoro. Uya nemabvi akakodzera apo iwe unounza bhora pasi kumabvi. Tora bhora kumusoro, udzikise gumbo rorudyi uye enda kune rimwe jumbo.
Rambai kwemasekondi makumi matanhatu.
Kusiyana :
- Chengetedza bhora pachifuva chepfuva sezvaunofamba kana izvi zvakaoma kumuviri wepamusoro.
- Kurumidza kuita basa kuti uwedzere simba.
Pamberi Dzose Kudzoka neBercercise Ball
Achiri kubata bhora, ritora rakananga kumusoro. Chengetedza bhora ipapo apo iwe unodzoka shure nerutsoka rworuboshwe. Dzokera zvakare, bhora richiri pamusoro, uye dzoka shure netsoka rakarurama.
Ramba uchienderera mberi.
Kusiyana:
- Ita bhora kumusoro uye pasi apo iwe unodzokera kumashure pane kubatisisa nguva yose.
- Chengetedza bhora pachifuva chepfupa kuti udzikise huwandu hwehutano.
- Kurumidza kupedza basa racho zvakanyanya.
Munyika Yose Neine Bhuku Rekudzidzira Muviri
Kuisa basa rako bhora mumaoko ose maviri, tsoka nemabvi zvishoma zvakakotama, kuzvisimudzira kurudyi. Ikozvino uifurure kumusoro uye denderedzwa kuruboshwe.
Ramba uchitenderera bhora nenzira yose kudzokera pakati, uchidzokorora kwemasekondi makumi matatu mune imwe nzira, 30 seconds pane imwe nzira.
Kusiyana:
- Ita kuti kufamba kwako kwakakura sezvinobvira kuwedzera kuwedzera.
- Kuita kuti zvive nyore, tora bhora pedyo nemuviri apo iwe unotenderera bhora kumativi ose.
Med Ball Knee Lifts
Kune zvimwe zvakasiyana-siyana, zvakakosha kuwedzera chigadzirwa chitsva kumusanganiswa. Bata mushonga wako bhora: Inenge 4 kusvika ku 8 lbs ibhuku rakanaka raunosarudza kubva.
Tora mavoko maviri uye famba sezvawakaita nebhora rekushandisa. Tanga nebhora rayo pakarepo uye uuye nebheji rakarurama, uchiribata nemishonga bhora.
Pasi uye dzokorora nemabvi ari kuruboshwe, kushandura kumativi kwemasekondi makumi matanhatu.
Kusiyana:
- Chengetedza bhora pachifuva chepfuva sezvaunofamba kana izvi zvakaoma kumuviri wepamusoro.
- Kurumidza kuita basa kuti uwedzere simba.
Nzira Yakarurama Yakakosha neMed Ball
Kuchengetedza mishonga yako bhora, isu tichatora kuwedzera kwechimwe chirefu chevha inosimuka.
Tora bhora rakananga kumusoro apo iwe unodzokera shure nerutsoka rworudyi mumugwagwa wakarurama. Ibvi rinotaridzika rinofanira kunge rakanyarara. Kubva pane izvi, geda rutsoka rworudyi mberi apo iwe unounza med ball pasi kune zvigunwe.
Dzokorora kwemaminitsi makumi matatu uye shandura kune rumwe rutivi.
Kusiyana:
- Kana kukotama bondo rinotungamira mumugwagwa wakarurama wemakumbo kunokutambudza, chengeta gumbo rako rakarurama.
- Tora bhora pachifuva chechifu chechikwata chakaderera.
- Uyai nemabvi panzvimbo pane kuchengetedza gumbo rakarurama.
Rutivi Rutivi Knee uye Kick
Isa pasi bhora re med medhi uye ubate bhora rinopikisa. Inogona kuva chero dambudziko rekutambudzika kana, kana iwe usina, iwe unogona kungoshandisa tauro.
Fungidza band iri muhafu ndokubata kumagumo. Ita uremu hwako kuruboshwe rworuboshwe uye utore maoko ako zvakananga, uchibvisa maoko kubva kune mumwe nemumwe kuti uite muviri wepamusoro.
Simudza mabvi akakodzera, achivhara chiuno kuti uise bhodhi rakarurama kumusoro nekubuda kune rumwe rutivi uchiuya nechokurudyi kumabvi. Pasi petsoka, ruramisa torso uye uite chinhu chimwechete, kungochengeta gumbo rorudyi rakananga mumutsipa wemakumbo.
Rambai kwemaminitsi makumi matatu, shandura bheji rakakotama uye gumbo rakananga uye shandura mahlangothi.
Kusiyana:
- Ita kufamba pasina bhendi yekudzivirira kuti uderedze simba.
- Wedzerai kumhanya kune chiitiko kuti muwedzere kuwedzera.
Knee Inotakura Nezvipembenene
Tanga kufamba uku nekutarisana nekona yekamuri yekamuri. Dzokera shure nerutsoka rwako rworudyi sezvo iwe uchirova nerudyi.
Ikozvino, tambanudza ruoko rwako rworuboshwe ugovhomora ruoko rwako rworuboshwe iwe uchikwevera gumbo rakarurama mukati. Rambai nemakumbo nemakumbo emabvi kune rumwe rutivi kwemaminitsi makumi matatu uye shandurai mapande.
Kufamba uku kunoda kubatana, saka zvipe nguva shomanana yekuenda.
Kusiyana:
- Ingovhara mukati uye kubuda neruoko rworudyi kana kutama uku kunonzwa kuvhiringidza pakutanga.
- Wedzerai nekukurumidza kana kubata zvigetsi zvishoma kuti uwedzere kuwedzera.
Punch-Punch NeKnee Lift
Kuti uenderere mberi nekatekiti, iwe unowedzera mamwe mapepa nemakumbo emabvi.
Nokuti iyi inotanga netsoka dzakadzika uye inounza mabvi akakodzera, ichirova muviri wose nebandani kuruboshwe.
Pasira mabvi uye zvino ita zvinotevera: Kurudyi kwechikwata, kuruboshwe, pora. Pakupedzisira punch, uya nebhokisi roruboshwe. Funga pamusoro payo sechitsva-chechi-chinyorera nemabvi. Rambai kwemasekondi makumi matanhatu.
Kusiyana:
- Bvisai mabheji akasimudza kana kutama uku kuchivhiringidza.
- Wedzera kasi kana kubatisisa zviyereso zvishoma kuti uwedzere simba.
> Sources:
> Bosomworth NJ. Kudzidzira muviri nemabvi osteoarthritis: kubatsirwa kana njodzi? Chiremba weCanada yemhuri Medecin de > mhuri >> Canadian >. https://www.ncbi.nlm.nih.gov/pubmed/19752252. Yakabudiswa muna September 2009.
> Ott B, Cosby NL, Grindstaff TL, Hart JM. Hip uye gumbo rinosuruvara rinotevera mushure mekuita basa rinowanikwa mune vanhu vane patellofemoral pain syndrome. Nyaya ye electromyography uye > kinesiology: > nyanzvi yepamutemo ye International Society of Electrophysiological Kinesiology. https://www.ncbi.nlm.nih.gov/pubmed/21689607. Yakabudiswa muna August 2011.
> Messier PDSP. Zvokudya zvakanyanya uye Kuita muviri uye Knee Osteoarthritis. JAMA. http://jamanetwork.com/journals/jama/fullarticle/1741824. Yakabudiswa musi waSeptember 25, 2013.