Isifo esivame kakhulu esibangela abantu ukuba bacabange ngempilo yamadolo abo yi-gonarthrosis yamalungu amadolo. Kuyizikhathi ezinjalo, esimweni sokwesaba, ukuthi ukhetho lwenziwa-ukuphulukiswa ngokuzivocavoca ngamajoyini amadolo, noma ukwehlisa izandla zakho, ukuvimbela ukunyakaza, futhi uthole ama-painkillers.
Yiqiniso, ukukhetha okufaneleko kokuzivocavoca okufaneleko kokuqinisa ihlangothini lamadolo kusobala. Sifuna ukukujwayelana neminye imithetho okufanele ifakwe ku-akhawunti uma kuziwa kumajoyina asevele ekhulayo.
- Izinkimbinkimbi zokuzivocavoca ngegolo kufanele ziyenziwe nsuku zonke imizuzu engama-40-50. Kulolu cala, kungcono ukuwaphula phakathi kwemizuzu engu-15 ukunikeza amalunga ukuphumula.
- Qala ukuqeqeshwa ngokunyakaza okuhamba kancane, ukwandisa ngokushelela ukuphakama.
- Gxila kakhulu ekuhlanganyeleni kwesiguli - ucabange ukuthi, ngenxa yokuzivocavoca umzimba, igazi ligeleza kulo, ama-tissue avuselelwa, futhi ubuhlungu buyadlula.
- Njengoba ubuhlungu obukhulu, odokotela batusa ukuqhuba umzimba emanzini. Kodwa ngenxa yalokhu udinga ukubhalisa enkampanini yokwelashwa kwe-aqua-gymnastics.
Ukuzivocavoca kuyazuzisa imigudu kanye nezinqola zegceke elihlangene, ngoba ukuhamba, siqinisa imisipha eseduze bese sisusa umthwalo kusuka ekuhlanganyeleni uqobo.
Ukuzivocavoca
- Salala phansi, siphakamise izandla zethu phezulu, silula izingalo zethu phezulu kwamakhanda ethu, amasokisi ethu phansi. Yelulela emuva, uphendule, ngokukhipha isisindo zakho ngokwakho kanye nezithende zakho, ngokudonsa phansi phansi-ngakwesokudla, bese ushiya. Ukuphefumula, emasokeni okuphuma emoyeni phansi - sithunyiwe phambili. Bese uphinda ukwelula ngezithende.
- Izandla emzimbeni, vusa unyawo lwakho lokunene, welula isobho lakho phezulu - ukufaka, ukuzithengisa - ukudlulisa. Senza ibhayisikili yokuzivocavoca ngenyawo elifanele. Siphakamisa umlenze wesobunxele bese siphindaphinda esilula futhi ngebhayisikili.
- Siphakamisa izinyawo zombili ndawonye, senze esinye isithuthuthu ngonyawo lwesokudla nesokunxele.
- Izinyawo ndawonye, izinyawo ndawonye, amadolo awela ezinhlangothini. Senza umsebenzi we "butterfly" ngokuguquguquka - ukuguqa ndawonye, bese ubaphonsa phansi, ngobumnene nangobumnene.
- Sigcina isikhundla se "butterfly", susa ikhanda phansi, bheka amasokisi. Senza izinqola eziningana zekhanda namafosholo. Bese usika kancane u-coccyx, okhalweni, endaweni yesifuba kusukela phansi. Isikhumba sibheke phezulu, izandla zihlala phansi. Izintambo ziqinise, bese ubumnene phansi emgqeni.
- Amandla abamba amadolo afanele - siwacindezela esifubeni. Sibheke emuva, sifinyelela ebunzini nebunzi, bese siphindela ngakwesokunxele. Sifaka imilenze emibili esifubeni ngesikhathi esifanayo, sifinyelela yona ikhanda. Siya phansi.
- I-IP iyafana. Umlenze wesokudla unqanyuliwe phansi, unyawo lubekwa emgqeni wesobunxele, idolo elifanele liphendukele eceleni, ngaphandle, ukudonsa, bese siphumule futhi siphenduke ngaphakathi. Silungisa idolo, siphumule umlenze wesokunxele phansi, siphakamise bese usikhipha imilenze kithi. Ekuphakanyiseni sizulazula i-pelvis.
- Sinciphisa imilenze yethu phansi, sibabeke ngokubanzi kunamahlombe, ngenye indlela ihlezi phansi emadolweni, bese ishiya. Amahlombe awaveli emgodini, umhlane ophansi ucindezelwa phansi.
- Yenza umsebenzi wokuzivocavoca 7 ngakwesokunxele, bese uphinda ukuzivocavoca 8.