Isifo esiqhelekileyo esibangela abantu ukuba bacinge ngempilo yamadolo abo yi-gonarthrosis yamalungu amadolo. Kuloo mizuzu, kwimeko yokwesaba, ukuba ukhetho luye lwenziwe-ukunyanga ngokuzilolonga ngamadolo, okanye ukunciphisa izandla zakho, ukukhawuleza ukunyakaza, nokufumana i-painkillers.
Ewe, ukhetho olufanelekileyo lwesenzo esifanelekileyo sokomeleza idolo ehlangene kubonakala. Sifuna ukukuqhelanisa neminye imithetho ekufuneka ifakwe kwingqalelo xa kuziwa kumajoyina asele aphelile.
- Ubunzima bokuzilolonga ngamadolo kufuneka kuqhutyelwe imihla ngemihla ngemizuzu engama-40-50. Kule meko, kukulungele ukuliphula kwiimitha ezili-15 ukuya kwexesha ukuze unike amajoyina.
- Qalisa uqeqesho ngokuhamba ngokukhawuleza, ukwandisa ngokukhawuleza i-amplitude.
- Gxininisa ingqalelo kwisigulane sogulane - cinga ukuba, ngenxa yokuzilolonga umzimba, igazi liphuma kulo, izicubu zihlaziywa, kwaye intlungu iyadlula.
- Ngobuhlungu obukhulu, oogqirha bancoma ukuba benze iimvavanyo emanzini. Kodwa ngenxa yale nto kufuneka ubhalise kwiklasi ye-aqua-gymnastics.
Ukuzivocavoca kunenzuzo kwimigudu kunye neengxube zexolo, ngenxa yokuba sishukunyiswa, siqinisa iintloko ezikufuphi kwaye sisuse umthwalo kwi-joint joint.
Ukuzivocavoca
- Silala phantsi, siphakamise izandla zethu phezulu, solule izandla zethu ngaphezu kweentloko zethu, iisokisi zethu phantsi. Gweba umqolo wakho, unyuke, ngokukhupha iisokisi zakho ngokwakho kunye nezithende zakho, ngokukhawuleza ukudonsa phantsi-ngakwesokudla, uze uhambe. Ukuphefumla, kwiisokisi zomoya ophuphuma phantsi - sisetyenziswe phambili. Emva koko phinda ukwelula kunye nezithende.
- Izandla kunye nomzimba, pha kamisa unyawo lwakho lokunene, welula i-sock yakho phezulu - inhale, isithende-exhale. Senza i-bike yokuqhuba ngesantya sokunene. Siphakamisa umlenze wekhohlo kwaye siphinde silulele kunye nebhayisekile.
- Siphakamisa iinyawo zombini kunye, senze enye ibhayisikili ngelokunene nelokhohlo.
- Iinyawo kunye kunye, iinyawo kunye, amadolo adlula ehlangothini. Senza umsebenzi "ugqabhathane" kwimigudu - amadolo kunye, uze uwaphulise phantsi, ngobumnene nangokucokisekileyo.
- Sigcina isikhundla se "butterfly", susa intloko evela phantsi, jonga iisokisi. Senza iintlobo ezininzi zeentloko kunye namafosholo. Emva koko, krazula i-coccyx, inqeni, indawo yesifuba ukusuka phantsi. I-pelvis iselulela phezulu, izandla zihlala phantsi. Iintonga ziqine, uze udibe phantsi emgqeni.
- Izandla ziqonda idolo elifanelekileyo - silicindezela kwisifuba. Sijikeleza ngasemva, sifika ebunzini kunye nebunzi, siphindze siye emlenzeni wesobunxele. Sicinezela imilenze emibili kwisifuba sinye, siyafikelela kubo intloko. Sihla.
- IP iyafana. Umlenze wokunene unqanyulwa phantsi, unyawo lubekwe kwicala lasekhohlo, idolo elifanelekileyo lijikelelwe kwicala, langaphandle, ukudonsa, ngoko sihlala siphumle size siphindele ngaphakathi. Silungisa idolo ngokusula, siphula emlenzeni wesobunxele ukusuka phantsi, siphakamise uze usikhuphe imilenze kuthi. Xa sisiphakamisa siyaqhawula i-pelvis.
- Sinciphisa imilenze esiya phantsi, siwabeke ngokubanzi kunamahlombe, ngokuthe ngenye indlela wehlisa idolo elifanelekileyo kumaphephethi, kwaye ushiye. Amagxa awaveli kwi-carpet, umqolo ongaphantsi ucinezelwe phantsi.
- Yenza umsebenzi wokuqhuba umsebenzi 7 kwinqanaba langasekhohlo, ubuye uphinde usebenzise umsebenzi wesi-8.