Arthritis kana kurwadziwa mavoko kunogona kuita kuti zvive zvakaoma kumabasa akawanda anoda kubata, kusanganisira kuidzidzira kuwedzera. Urombo uye utera mumaoko neminwe zvinogona kuita kuti zvive zvakaoma kubata dumbbells kana mamwe marudzi emaremu, zvichiita kuti simba ridzidzise zvinorwadza uye zvinogumbura.
Nhanho yako yokutanga mukurapa nekugadzirisa chirwere cheArthritis ndechokuti, kuona, chiremba wako kuti awane hutano hwakanaka uye kukurukurirana nezvemishonga, maitiro, uye mamwe matashandisi aungashandisa kugadzirisa marwadzo.
Iwe unofanirwawo kuwana ruzivo rwekudzidzira muviri uye utaure nachiremba wako nezvekudzidziswa simba. Pakave nekuongororwa kwakawanda kuratidza kuti simba rekudzidzisa rinogona kuwedzera simba, marwadzo, uye hupenyu hwehupenyu kune vanhu vane marudzi akasiyana arthritis, kusanganisira osteoarthritis uye rheumatoid arthritis.
Alternatives to Dumbbells
Kana iwe ukaona zvakaoma kubata zvisikwa nekuda kwekutambudzika kana kusava nesimba, kune zvimwe nzira dzokuedza nadzo:
- Kurwisana Mabheti - Kushandisa masimba ekugadzirisa zvinogona kukubvumira kubata zvigunwe muzvanza zvemaoko ako, kuchengeta minwe yako yakawedzerwa kuitira kuti usafanira kubata zvinyorwa. Izvi zvingasashanda kumabasa ose, saka sarudza chete izvo zvinogona kuita kuti uchengetedze nekuchengetedza maoko. Mamwe mazano anosanganisira mabhizimisi emapfupa, imwe-maoko inobhururuka, biceps curls, mabhii epamusoro, matanho emakona, blaster blaster, nemapapu. Kunyanya kushora band maitiro .
- A Medicine Ball - Ichi ndicho chimwe chisarudzo chikuru chekuwedzera kushorwa nekushanda kwako pasina kubata chiduku chiduku che dumbbell. Mishonga mipira inouya muhukuru hwakasiyana-siyana uye zviyero uye unogona kuvabata pavanenge vachiita maitiro, akafanana nemapapu , mapapu emativi , mapapiro, uye biceps curls. Iwe unoda simba remaoko kuti ubate bhora, kunyanya kana iwe uri kuita maitiro ekugadzira rimwe chete, saka unogona kuedza kurerusa kwepakutanga pakutanga (semuenzaniso, 3 kusvika ku5 pounds) uye kuwedzerwa uremu zvishoma nezvishoma. Mamwe mishonga bhora maitiro .
- Zviremba ne Handles - Chimwe sarudzo inoshandisa kuyerwa kunobata zvakadai sa smartbells. Zvisungo zvakakura uye iwe unogona kubata uremu kune rumwe rutivi, zvichikubvumira kuti ugoverere uremu zvakanyanya zvakafanana pamaoko ose maviri.
- Zvigadzirwa zveWrist - Kana iwe uchiona zvakaoma kupikisa misungo yako nerapa bhora kana kana zviyereso zvaunogona kubata hazvina kuremera zvakakwana, kuwedzera zvigadzirwa zvemaoko zvinogona kuva imwe nzira yekuwedzera kuwedzera.
Sources:
Nhema, D. Kudzidzisa Simba Kunogona Kubatsira Varwere Ne Osteoarthritis. Arthritis Care Res. 2006: 55: 690-699.
Rall, L .; , Meydani, S ;; Kehaias, J .; et al. Mhedziso yekufambira mberi kwokudzivisa kudzidzira mu rheumatoid arthritis. Kuwedzerwa simba risina kuchinja mune simba rakakwana kana kuumbwa kwemuviri. Arthritis & Rheumatism, Volume 39 Nyaya 3, Mapeji 415 - 426.