As mazera ehuwandu hwepasi rose uye tarisiro yehupenyu inowedzera, nyaya dzehutano hwevanhu vakuru dzave chinhu chinonetsa.Kuderera kwakabatana nezera mumabasa akasiyana-siyana emuviri, senge tsandanyama uye simba, zvinoita kuti vanhu vakura vanyanye kubatwa nedambudziko rehutano, kusanganisira kudonha.Nhamba dzinoratidza kuti vanhu vangangosvika miriyoni zana nemakumi manomwe nevaviri vakaremara nekuda kwekudonha gore rega rega, ne684,000 vakafa zvine chekuita nekudonha.Kudzivirira kuwa nekudaro kwave nzvimbo yakakosha yekutarisisa.
Resistance kurovedza uye kurovedza muviri kunoita basa rakakosha mukuchengeta simba remhasuru dzevakuru vakura, kugona kushanda, uye kuenzanisa, nokudaro zvichideredza njodzi yekudonha.Resistance training inoshanda sehwaro uye musimboti wekupindira maekisesaizi kune vakura vakura.Kune akati wandei maitiro anoshanda ekurwisa maekisesaizi, anosanganisira:
1. Squats, mabhenji mabhenji, uye kuwedzera kwemabvi, izvo zvinosanganisira kuchinja nzvimbo dzemuviri uye simba rekubata.
2. Unilateral uye bilateral kufamba kwemaoko netsoka.
3. Kudzidzira kunonangana ne8-10 mapoka makuru emasumbu anobatanidzwa mumabasa emuviri uye kufamba.
4. Kushandiswa kwemabhandi ekupikisa, zviyero zvemakumbo, uye dumbbells.
OVakuru vakuru vanofanira kuita kudzidziswa kwekudzivirira 2-3 nguva pavhiki.Nhamba yemaseti inofanira kuwedzera zvishoma nezvishoma kubva pa1 kusvika ku2 seti uye pakupedzisira kusvika ku2 kusvika ku3 seti.Kusimba kwezviitwa kunofanirwa kutangira pa30% kusvika 40% yesimba guru remunhu uye zvishoma nezvishoma kufambira mberi kusvika pa70% kusvika 80%.Zvakakosha kubvumira zuva rimwe chete rekuzorora pakati pezvirongwa zvinotarisa boka rimwechete remasumbu kuti uone kupora kwakakwana.
Aerobic maekisesaizi evakuru anosanganisira zvinhu zvakaita sekufamba nekukurumidza, kukwira kana kukwira masitepisi, kuchovha bhasikoro, kushambira, tenisi, uye gorofu.Munzvimbo yenharaunda, maekisesaizi e-aerobic anogona kuve nyore sekufamba kwemaminetsi matanhatu kana kushandisa bhasikoro rakamira.Kuenderana uye kutevedza kwenguva refu kumitambo yekurovedza muviri kwakakosha pakubudirira kwakanyanya.Vakuru vakura vanofanira kuvavarira kuita maekisesaizi panguva dzakati dzikamei zuva rega rega, sepashure pekudya kwemangwanani, mushure mekuzorora kwemasikati, kana kuti vasati varara.Pamusoro pezvo, pasi pekutungamirwa kweanorapa rehabilitation, vanhu vakuru vakura vanogona kuita zvirongwa zvekurovedza muviri zvakanangwa kuti vawedzere kuwedzera kugona kwavo kushanda.
In pfupiso, kudzidziswa kwekudzivirira uye maitiro e-aerobic anobudirira uye euchapupu-hwakavakirwa nzira dzekusimudzira hutano uye kugara zvakanaka kwevanhu vakuru.Aya maitiro ekurovedza muviri anobatsira kuwedzera simba remhasuru, kuvandudza kugadzikana kwemuviri, uye kuderedza kuitika kwekudonha, zvichiita kuti vanhu vakuru vakwegura vanakidzwe nehupenyu hwakanaka uye hunogutsa.
More rehab article:Nyore uye inoshanda kudzorera maoko kumba
Nguva yekutumira: Mar-29-2024