9 Exercises yekufambisira mberi MS: Workout Pfungwa uye Chengetedzo

Zvemukati

• Yoga
• Kudzidzira mvura
• Kusimudza simbi
• Anotambanudza
• Balance bhora
• Zvekurwa
• Aerobic kurovedza muviri
• Recumbent kuchovha bhasikoro
• Mitambo
• Zvinhu zvekuchengetedza mupfungwa uchirovedza muviri

Zvakanakira kurovedza muviri

Wese munhu anobatsirwa nekurovedza muviri. Icho chikamu chakakosha chekuchengetedza mararamiro ane hutano. Kune mazana mana ezviuru zveAmerica ane multiple sclerosis (MS), kurovedza muviri kune zvimwe zvakanaka. Izvi zvinosanganisira:

• kurerutsa zviratidzo
• kubatsira kusimudzira kufamba
• kurerutsa njodzi dzemamwe matambudziko

Zvisinei, zvakakosha kutarisa nachiremba wako usati watanga chero chirongwa chekurovedza muviri. Chiremba wako anogona kukukumbira iwe kuti ushande zvakanyatsoita neyemuviri kana wepabasa Therapist kusvikira iwe wadzidza maitiro ekuita maekisesaizi usinganyanyoshanda musimba dzako

Heano marudzi mapfumbamwe ekurovedza muviri aunogona kuita wega kana nerubatsiro kubva kune wepanyama murapi. Aya maekisesaizi akagadzirirwa kukubatsira iwe kuchengetedza mhando yepamusoro yehupenyu uye kurerutsa zviratidzo zvako.

Yoga

A kubva kuOregon Health & Science University akawana kuti vanhu vane MS vaiita yoga vakasangana nekuneta kushoma kana vachienzaniswa nevanhu vane MS vasina kuita yoga.

Kufema kwepamuviri, kunoitwa panguva yeyoga, kunogona kubatsira kuvandudza kufema kwako kunyangwe iwe usiri kuita yoga. Izvo zviri nani iwe kufema, iri nyore ropa rinokwanisa kutenderera kuburikidza nemuviri wako. Izvi zvinovandudza kufema uye nemoyo hutano.

Kudzidzira mvura

Vanhu vane MS vanowanzo pisa kupisa, kunyanya kana uchirovedza muviri kunze. Nechikonzero ichocho, kurovedza muviri mudziva kunobatsira kuti ugare uchitonhorera.

Mvura zvakare ine yakasarudzika buoyancy inotsigira muviri wako uye inoita kuti kufamba kuve nyore. Iwe unogona kunzwa uchinzwisisa kupfuura zvaunoita kana usiri mumvura. Izvi zvinoreva kuti unogona kukwanisa kuita zvinhu mudziva iwe rausingakwanise kuita kunze kwedziva, senge:

• tatamuka
• simudza zviyero
• ita cardio kurovedza muviri

Zvakare, izvi zviitiko zvinogona kusimudzira zvese hutano hwepfungwa uye hwepanyama.

Kusimudza simbi

Simba chairo rekusimudza huremu handizvo zvaunoona kunze. Ndozviri kuitika mukati memuviri wako. Simba kudzidziswa kunogona kubatsira muviri wako kusimba uye kudzokedzana nekukurumidza kubva mukukuvara. Inogona zvakare kubatsira kudzivirira kukuvara.

Vanhu vane MS vangangoda kuyedza huremu kana kuramba-kudzidzisa chiitiko. Chiremba wepanyama kana mudzidzisi anogona kugadzirisa maitiro ekurovedza muviri kune zvaunoda.

Anotambanudza

Kutambanudza kunopa mamwe mabhenefiti akafanana neyoga. Izvi zvinosanganisira:

• kubvumira muviri kufema
• kudzikamisa pfungwa
• kusimbisa mhasuru

Kutambanudza kunogona kubatsirawo:

• wedzera kuwanda kwekufamba
• kuderedza mhirizhonga yemhasuru
• kuvaka mhasuru yakasimba

Balance bhora

MS inokanganisa cerebellum muuropi. Ichi chikamu chehuropi hwako chine chekuita nekuyanana pamwe nekubatana. Kana iwe uchinetseka kuchengetedza mwero, bhora reyero rinogona kubatsira.

Iwe unogona kushandisa bhora rekuyera kudzidzisa iwo makuru mhasuru mapoka uye dzimwe nhengo dzekunzwa mumuviri wako kubhadhara chako chiyero nekubatana matambudziko. Balance kana mushonga mabhora anogona zvakare kushandiswa mukusimbisa simba.

Zvekurwa

Dzimwe mhando dzeartial arts, senge tai chi, dzakaderera zvakanyanya. Tai chi chave kufarirwa nevanhu vane MS nekuti inobatsira nekuchinjika uye kuenzanisa uye inovaka musimboti simba.

Aerobic kurovedza muviri

Chero kurovedza muviri kunomutsa kupomba kwako uye kunowedzera kufema kwako kunopa akawanda mabhenefiti ehutano. Rudzi urwu rwekurovedza muviri runogona kutobatsira nekubata bladder. Aerobics inzira huru yekusimudzira system yemuviri wako yekudzivirira, kurerutsa zviratidzo zveMS, uye kuvaka stamina. Mienzaniso yekurovedza muviri inosanganisira kufamba, kushambira, uye kuchovha bhasikoro.

Recumbent kuchovha bhasikoro

Chinyakare kuchovha bhasikoro kungave kwakanyanya kunetsa kune munhu ane MS. Zvisinei, bhasikoro rakashandurwa, senge recumbent bhasikoro, rinogona kubatsira. Iwe unenge uchinge uchikwirisa senge pabhasiketi yechinyakare, asi haufanire kunetseka nezvebhalansi nekubatana nekuti bhasikoro rakamira.

Mitambo

Mitambo yemitambo inosimudzira kuenzanisa, kubatana, uye simba. Zvimwe zvezviitiko izvi zvinosanganisira:

• Basketball
• handball
• gorofu
• tenesi
• kukwira bhiza

Zvizhinji zvezviitiko izvi zvinogona kuchinjirwa munhu ane MS. Pamusoro pekubatsira panyama, kutamba mutambo waunofarira kunogona kubatsira kuhutano hwepfungwa.

Zvinhu zvekuchengetedza mupfungwa uchirovedza muviri

Kana iwe usingakwanise kuenderana nemuviri nezvinodiwa zveye 20- kana makumi matatu-maminetsi maitiro ekurovedza muviri, unogona kuzvikamura. Nguva yemaminitsi mashanu ekurovedza muviri inogona kungobatsirawo pahutano hwako.