Sei Joint Protection Yakakosha?
Kune vanhu 355 miriyoni pasi rose vari kurwara nezvirwere zvakasiyana siyana, uye nhamba yacho iri kuwedzera.Muchokwadi, hupenyu hwemajoini hushoma, uye kana vangosvika hupenyu hwavo hwesevhisi, vanhu vangave nezvirwere zvakasiyana-siyana zvemajoini!
Joint lifespan ndeye 60 makore chete!Upenyu hwemajoini hunonyanya kutsanangurwa nemajini, uyeHupenyu hwesevhisi hune hutano hwakazara makore makumi matanhatu.
Kana munhu akararama kwemakore makumi masere, asi mubatanidzwa wasvika kumagumo ehupenyu hunobatsira mushure memakore makumi matanhatu, iye / iye achatambura mumakore makumi maviri anotevera.Zvisinei, kana nzira yekuchengetedza yakakodzera, 60-makore ehupenyu hwehupenyu hwehupenyu hunogona kushanda makore gumi kwenguva refu.Saka, majoini anofanira kushandiswa nekuchenjerera!
Chii chinokuvadza kune Joint Protection?
1. Squat
Maekisesaizi ese anonetsa ekumhanya nekusvetuka anozowedzera kubvongodzwa kwebvipip, kunyanya kana ukatsinzinya pasi wobva wasimuka, rinonyanya kupfeka majoini.Kunyanya kune vanhu vane patella kukanganisa, squats inofanira kuderedzwa.
2. Gomo nekukwira kwechivako
Mapepanhau anogarotaura kuti chembere dzinotadza kudzika kana dzakwira gomo.Imhaka yokuti pavanokwira gomo, mutoro wavo wakabatanidzwa unopetwa kana kana kuti kashanu pane wenguva dzose.Pakutanga, vanogona kutsungirira, asi pavanowedzera kukwira mugomo, majoini avo anowedzera kurwadza.Kazhinji, havagoni kuzvibata vamene kusvika pakati pegomo.
Zvakatonyanya kuoma kuti vadzike.Kukwira kunonyanya kushandisa simba remuscular, nepo kudzika kunogona kupfeka majoini emabvi zvakanyanya.
Vanhu vanewo kunzwa kwegumbo kudedera mushure mekudzika pasi kana pasi kwenguva yakareba, uye iyo inobatanidza kuwandisa.Saka vanhu vezera repakati nepakati nevakuru vanofanira kushandisa ma lifti nepavanogona napo.
3. Pukuta pasi pamabvi
Kupfugama nekupukuta pasi, kumanikidzwa kwepatella kunenge kuri pafemur, zvichiita kuti cartilage pakati pemapfupa maviri inobata pasi zvakananga.Inofanira kudziviswa, kana zvisina kudaro mamwe mabvi haazokwanisi kutwasanudza.
4. Mutambo pane simende pasi
Articular cartilage inenge 1 kusvika 2 mm muhupamhi, uye inoderedza kumanikidzika uye inodzivirira mapfupa kubva pakutsemuka.
Kana simba guru rekuita richidzokera kumashure panguva yemitambo pasimende pasi, zvinokonzeresa kukuvadzwa kukuru kumajoini nemapfupa.
5. Kugara kwenguva refu
Itsikawo yakaipa kugara pamubhedha kwenguva refu.Apo misumbu yakaoma, kudzivirira kwemapfupa kunoderera.
Kune vechidiki, nyama dzavo dzinokurumidza kupora, asi kana zvasvika kune vakwegura, zvakaoma kuti mhasuru dzavo dzigadzirire zvakare mushure mekutambanudza.Nokudaro, mhasuru dzinofanira kushandiswa kuwedzera kugadzikana kwemajoini.
Zvinhu zvina zvekuita kune Joint Protection
1. Kuderedza uremu
Kune avo vakafuta, mabvi akabatanidzwa i "jack."Kana munhu ari kurovedza muviri, simba rinokonzera rakakura, uye mutoro unorema unoita kuti mabvi awedzere kuoma kutakura, saka, kurasikirwa uremu kunokosha pakugadzirisa majoini.
2. Kutuhwina
Kune vanhuwo zvavo, kurovedza muviri kwakanakisa kwemajoini kushambira.Mumvura, muviri wemunhu wakafanana nepasi, uye majoini haana kutakurwa.Nokuti mwoyo, simba rinokwevera zvinhu pasi ndiro dukusa, uyewo rakanakira mwoyo.
Vanhu vane zvirwere zvisingaperi seshuga neBP vanofanira kushambira zvakanyanya.Vanhu vakwegura vasingagoni kushambira vanogonawo kufamba mumvura, nerubatsiro rwekubhururuka kwemvura, ivo pachavo vakazvirovedza nekupfeka majoini emabvi avo zvishoma.
3. Yakakodzera calcium supplementation
Mukaka uye zvigadzirwa zvesoya zvakapfuma mucalcium uye zvine mwero wekushandisa wakakwira, saka vanhu vanofanirwa kutora akawanda acho mukati.
Shrimp ganda, sesame muto, kelp, walnuts, mhodzi dzemeloni, mbatatisi, nezvimwewo, zvinogona kuwedzera kudya kwecalcium nekudaro kudzivirira mabvi akabatanidzwa.
Uye zvakare, zviitiko zvekunze, kuratidzwa kwezuva, uye vhitamini D kushandiswa kunogona kubatsira kukurudzira kunyura kwecalcium.
4. Iva netsika dzakanaka
Vasikana havafaniri kupfeka zvitsitsinho zvepamusoro kwenguva yakareba.Zviri nani kupfeka shangu dzakapfava dzine elastic soles, dzakadai seyakasununguka shangu dzine wedge heels.Izvi zvinogona kuderedza kupera uye kukanganisa kwegiravhiti pamajoini.Peya yeshangu dzakapfava inogona kuve sarudzo yakanaka munzira yekuenda nekubva kubasa kana tsoka dzakaneta muhofisi.
Vakwegura havafaniri kusimudza zvinhu zvinorema, kukwira kumusoro kana kutakura zvinhu zvinorema kuti vadzivise kukuvara kwemajoini.
Nguva yekutumira: Jul-13-2020