Gymnastics don atherosclerosis na tasoshin ƙananan ƙananan

Atherosclerosis cuta ce wacce take dauke da jini wanda yaduwar jini da hawan jini. Abinda ya haifar da wannan cutar shine sikelin, wanda yake haifar da kunkuntar giciyen jirgin ruwa, saboda haka jini yana yin muni sosai, wanda ke haifar da cutar sikari.

Bala'i

Atherosclerosis na jiragen ruwa na ƙananan ƙarshen zai iya fara haɓaka a cikin ƙuruciya, lokacin da, saboda kiba, ƙwayoyin jijiyoyin jiki sun fara zama mai cike da kitse, wanda zai iya zama lamuran farin ciki. Ba zai zama alamu ba har sai an rage karfin jigon sha biyu da 2/3 ko sama da haka, kuma filayen cholesterol ba su toshe abinci mai gina jiki masu mahimmanci.

Ainihin, atherosclerosis na jiragen ruwa na ƙananan ƙarshen yana shafar maza fiye da shekaru 40, amma ya fi kamari ga maza sama da shekaru 55. Ba za mu iya magana game da dabi'ar ƙwayar cuta ga wannan cuta ba, saboda ko da akwai guda ɗaya, babban abin ƙarfafawa ga haɓakar atherosclerosis shine yawan wuce haddi na abinci masu takamaiman, musamman mai, mai yaji, ɗanɗano, abinci mai soyayyen. Wani muhimmin mahimmanci wanda ke haifar da wannan cuta shine halaye marasa kyau, waɗanda suka haɗa da shan taba da rashin aiki (laziki ma al'ada ce mara kyau).

Damuwa, damuwa mai rauni, tsotsarwar tsotsuwar zuciya sau da yawa wani ƙarfafa ne wanda ke kara haɓakar faruwar cutar atherosclerosis. Daga cikin cututtukan da ke haɗuwa, yana da mahimmanci don haskaka kiba da ciwon sukari, waɗanda ke cutar da jijiyoyin jini.

Atherosclerosis na jiragen ruwa na ƙananan ƙarshen zai iya haifar da cututtuka irin su infarction myocardial, cututtukan zuciya na zuciya, bugun jini, sclerosis na koda, wanda ke haifar da gazawar koda, mummunan ciwon sukari da sauran cututtuka.

A farkon haɓakar atherosclerosis na ƙananan ƙarshen, tsokoki na maraƙi suna da rauni, raɗaɗin suna kama da ƙonawa, ko hauhawar kaya daga ciki da ci gaba da rikicewa. Wataƙila ba za a iya jin zafi ba, amma kuna iya jin cewa kafafu da sauri sun gaji yayin aiki - wannan sakamakon ischemia ne na kashin kashin. Amma bayan wannan gajiya, bayan wani lokaci, har yanzu akwai ciwo mai zafi, wanda da farko yana faruwa lokacin tafiya, kuma yana ɓacewa bayan hutawa. Bayan wani lokaci, zafin zai iya bayyana ko da daddare, yana tare da raunin nama a cikin kafatanin kafafu.

Idan ba'a kula da atherosclerosis na ƙananan ƙarshen ba, zafin zai zama mai ƙarfi, ƙwayar cuta (tsari da aiki, wanda ya dogara da abinci mai gina jiki) na kyallen takarda yana canzawa mafi muni - ƙusoshin sun zama na toka, fatar ta zama mara nauyi, mai sheki da bushe har sai bushewa. Mataki na karshe na cutar yana da alaƙa da samuwar jijiyoyi da mutuwa (necrosis) na kyallen, wani lokacin gangrene yakan faru, wanda dole ne a yanke reshe ɗin.

Babu wasu hanyoyin da za a bi don magance atherosclerosis, don haka dole ne a gano cutar da wuri kuma ci gabanta ya tsaya. Wannan yana taimaka wa jijiyoyin motsa jiki, hanyoyin motsa jiki da abinci na musamman, wanda tare da taimakon abinci na musamman da kasancewar abinci mai kyau yana taimakawa haɓaka yanayin tashoshin jini, zagayarwar jini da abinci mai ƙoshin ƙafa. Magungunan ganye, magani na likita a cikin waɗannan kundin, ingantaccen wanda aka tabbatar da shi ta hanyar ilimin kimiyya, yana taimakawa.

Darasi

Ana iya yin motsa jiki sau da yawa a rana, don mintuna da yawa kowane lokaci. Kada ku sami magani na kai. Ayyukan motsa jiki suna da tasiri, amma a hade kawai tare da maganin da likita ya umarta. Hakanan kuna buƙatar tuntuɓi ƙwararrun masanin motsa jiki (motsa jiki na motsa jiki), wanda, dangane da rubutattun likitan likitanci da halayen jikin ku, zasu zaɓi waɗancan ƙungiyoyi waɗanda zasu kawo muku sakamako mafi girma. Muna yin motsa jiki motsa jiki sau goma kowannensu.

Yaya aikin motsa jiki

Yin amfani da motsa jiki na jiki daban-daban yana da, da farko, tasirin tonic: Halin mai haƙuri ya tashi, saboda abin da aikin ƙwaƙwalwar tsakiya yake inganta sosai, kuma ana aiwatar da kariya mai kariya don dawo da aiki.

Abu na biyu, an inganta aikin hawan jini da jijiyoyin jini. Wadannan abubuwan sun haifar da kara karfin gwiwa na myocardium, suna karfafa shi, kuma sannu a hankali suna dawo da sinadarin cholesterol zuwa al'ada. Daga cikin wasu abubuwa, motsa jiki, musamman na numfashi, inganta ayyukan farfadowa na jiki, wato mutum zai iya magance saurin cututtukan jijiyoyin jiki.

Saboda haka, babban aikin aikin motsa jiki don atherosclerosis sun haɗa da:

Tsarin zuciya
Inganta tsarin tafiyar jini da tsarin jijiya na tsakiya,
Normalization na metabolism.

Yi motsa jiki don maganin atherosclerosis na ƙananan ƙarshen

Zaɓin wasu darussan zai dogara da matakin cutar mai haƙuri, saboda haka kuna buƙatar fahimtar su da farko.

Mataki na farko ana nuna shi da alamu: jin zafi a kafafu, yawan yatsunsu, gajiya lokacin tafiya, damuna.
A na biyun akwai lura: bayyanar takaddama mara yawa, ƙara zafi, canje-canje trophic, gajiya a kafafu koda lokacin hutawa.
A cikin matakai na uku da na huɗu, 'gangrene sun fara nunawa, zafi yana ƙaruwa sosai, yana da wahala mutum ya iya tafiya koda metersan mitoci.

A cikin matakan farko, za'a iya amfani da motsa jiki da yawa don kafafu da jiki. Hakanan ana amfani da motsa jiki na numfashi. Ainihin, duk motsa jiki na jijiyoyin jiki domin atherosclerosis na tasoshin ƙananan ƙananan ya sauko don rage ƙanana da ƙananan tsokoki akan ƙafafun da aka shafa. Koyaya, ƙari mai lalacewa kawai zai zama mai cutarwa, saboda haka yana da kyau a tattauna yawan motsa jiki tare da likitanka.

Hanyar motsa jiki mai warkarwa tare da shafewa atherosclerosis na kafafu ya hada da wasu tsarin motsa jiki.

Ga wasu daga cikinsu:

Zauna a kan kujera, shakata. Ki ɗaga hannuwanku sama, ɗauki numfashi, saukar da ƙasa - exhale. Kuna iya maimaitawa har sau 7.
Zama a kan kujera, latsa yatsunsu zuwa kafadu. Yi motsi na juyawa: sau 10 a kowane lokaci na agogo, wani 10 - akasin. Kula da yanayin numfashi.
Zauna a kan kujera yana fuskantar bayan. Miƙe kafafunku gaba. Yi sha da kuma shimfiɗa hannunka na dama zuwa ƙafarka ta dama, exhale. Theauki farawa. Maimaita wasan motsa jiki sau 5-7, ana sauya hagu da dama.
Lean baya kadan, sha iska. Komawa wurin farawa da cikawa. Yi zaune 5-8 sau.
Yayin tsayawa, tsaya kan yatsun ka, ɗaga hannayen ka sama ka ɗauke numfashi. Sannan ka runtse kanka ka kasa. Yi 4-5 sau.
Sanya hannuwanku akan bel, yin motsi mai jujjuya jikinku sau 5 a kowane bangare. Kula da yanayin numfashi.
Sanya hannunka a bayan kujera. Yi motsi iri iri tare da ƙafa: motsa shi daga gefe zuwa gefe, sama da ƙasa, girgiza tsokoki maraƙi kaɗan. Maimaita sau 6-8.
Yi tafiya kusa da dakin tsawon minti 1-3, yana ɗaga gwiwowinku masu girma. Wannan kyakkyawan motsa jiki ne don atherosclerosis.
Kwanciya a bayanku, tanƙwara kafafunku kaɗan kuma ku ɗaga su sama a kan kusurwa kusan 60 °, riƙe tare da hannuwanku. Daga nan sai a fara tanƙwara da kwance ƙafafu har sai da ɗan gajiya ta bayyana. Bayan an kama matsayin, jira har sai kafafu sun sake cika da jini.
Rike da baya daga kujera, fara tarko. Exhale a mafi ƙasƙanci aya, sha ruwa a mafi girma a aya. Ana yin motsa jiki sau 6-8.
Lean gaba ya yi fice sau da yawa, durƙusa da baya inhale.
Zauna a kan kujera, ɗaga diddige da ƙarfafa tsohuwar maraƙin tsawon sati 2-3, sannan ƙasa da kwanciyar hankali. 5-8 sau.

Don haka, mun bincika mafi kyawun aikin motsa jiki don lalata tsoffin ƙwayoyin cuta na ƙananan ƙwayoyin hannu.

Tare da atherosclerosis, ayyukan motsa jiki suna da amfani musamman. Ya kamata mai haƙuri ya yi tafiya daga ɗan gajeren nesa. Sannan saurin lokaci da tafiya da kanta yana ƙaruwa. Lokacin yanke shawarar ɗaukar kaya, yana da kyau a nemi likita. Hakanan ana amfani da abubuwan motsa jiki na zahiri don ƙwayar atherosclerosis.

Ya kamata a zabi motsa jiki don atherosclerosis na jiragen ruwa na ƙananan ƙarshen lokacin mataki na 3 ko 4 na cutar tare da taka tsantsan. An ba da shawarar yin, da farko, motsa jiki na numfashi da motsa jiki iri-iri don jiki.

Gymnastics don atherosclerosis: tsarin motsa jiki

Dukkanin darasi da aka bayyana a kasa yakamata ayi amfani dasu yayin aikin kwanciyar hankali na atherosclerosis kuma a matakan farko. Hakanan kuna buƙatar la'akari da shekarun ku da yanayin jikin ku.

Idan koda karamin ciwo ya bayyana, mai haƙuri yana buƙatar hutu na mintina da dama, sannan ya ci gaba. Idan kun kwantar da hankalin ku yi wasan motsa jiki na makonni 2-3 kuma a lokaci guda ba ku ji mummunan ba, to, kuna iya fara ƙara nauyin.

Gymnastics don atherosclerosis na ƙananan ƙarshen, hadadden lamba 1. Ana aiwatar dashi a matsayin tsaye.

Tsaya a yatsun ku. Canja wurin nauyi daga kafa ɗaya zuwa ɗayan ɗaya bayan ɗaya. Yi ƙoƙarin yin komai yadda ya kamata, ba tare da wasa ba. 5-8 sau.
Yi tafiya cikin wuri, yana ɗaga gwiwowinku masu girma. 'Yan mintina kaɗan zasu isa.
Latsa hannuwanku zuwa bel. Endulla kafafunku kuma ku fara yin motsi madauwari, ƙoƙarin kula da daidaituwa. Sau 5-6 a kowane bangare.
Tsaye a gaban bango. Taɓa da yatsun kuɗin kusan 40-50 cm daga bene
Yi tafiya kusa da dakin akan sheqa don 1-2 minti.
Legaga kafaɗun lebur kuma juya dan kadan a hagu da dama. Ka kwantar da hankalinka.

Gymnastics don atherosclerosis na reshe, hadadden lamba 2. Ana aiwatar dashi a matsayin kwance.

Sanya wani mirgine ko matashin kai a ƙarƙashin gwiwoyinku. Fitar da ƙafafunku hagu da dama.
Sanya hannuwanka gaba a gaban kirji. Shiga ciki yayin da kuka shimfida shi daban, kuma ya yi fice yayin da kuka dawo wurin farawa. Maimaita sau 4-5.
Kiyaye kafafunku a ƙarƙashinku, ba tare da cire ƙafafunku daga kan gado ba.
Latsa ƙafafun ku zuwa cikinku, kuna taimakawa kanku da hannuwanku biyu. Yi sau 3-4.
Matsa hannuwanku cikin dunkule, shimfiɗa hannuwanku zuwa ga tarnaƙi kuma fara lanƙwasa su a gwiwar hannu, yin ƙoƙari.
Juya ciki a ciki, sanya dabbobin ka a karkashin gindi. Yi taɗi timesan lokuta tare da ƙafafunku.

Yi motsa jiki don atherosclerosis na tasoshin ƙananan ƙananan, hadaddun No. 3. A yi shi a cikin wurin zama.

Ku tattara kafafu, kuyi juye juyen kafafun cikin hanyoyi daban-daban sau 4-5.
Sanya hannuwanku a cikin kugu, ku ɗaga kafafunku sama da ƙyallen ku, kuna yin "tafiya zaune".
Miƙe hannuwanka a gaban kirjin ka. Juya jiki zuwa gefe, shimfiɗa hannuwanku kuma kuyi numfashi. Sa'an nan jingina gaba, mayar da hannuwanku zuwa matsayinsu na asali, exhale. Maimaita sau 2-3.
A huta. Sanya hannuwanku akan bel ɗinku kuma kuyi numfashi mai zurfi, a hankali na minti 1.
Sanya abin nadi a ƙarƙashin ƙafafunku kuma mirgine ƙafafunku a kai.
Liftaga kafa a ɗan kadan kuma tausa shi, ƙoƙarin girgiza tsokoki.

Darasi na numfashi don aortic atherosclerosis

Ayyukan motsa jiki na motsa jiki suna taimakawa wajen tsaftace tsarin juyayi. Wannan nau'in wasan motsa jiki yana rama rashin ƙarancin jini a cikin kyallen takarda da kariya daga bugun jini. Anan akwai dabaru mafi inganci.

Bude bakinka a hankali, yana taɓa harshen har zuwa maɓallin gaban hakora. Fara numfashi ta hancin ka cikin nutsuwa, sarrafa kowace inhalation da shaye shaye. A lokacin hurarrun, a hankali ambaton sauti "s", yayin da shaye-shaye - "hum". Yi sau 2-3 a rana don mintina 10-15.
Yi numfashi ta hanyar hanyar hanci. Don yin wannan, rufe shi kuma ɗauki zurfi, yana cika kirji da ciki da iska. Riƙe numfashinku na 'yan seƙoƙi kaɗan kuma kuyi ciki ta hanci wanda aka rufe. Maimaita wannan don minti 5-7.
Sha ruwa tare da hanci, riƙe numfanka don sakan 3-4, shimfiɗa bakinka tare da bututu kuma a hankali, tare da ɗan hutu, exhale.

Shin yana yiwuwa a yi wasa da wasanni tare da atherosclerosis

Kowane kwararren likita zai amsa cewa ilimin ilimin jiki ba kawai zai yiwu ba, har ma dole.

Lokacin yin motsi mai aiki yana faruwa vasodilation, wanda ke mayar da yanayin tafiyar jini a cikin su, yayin da kyallen takin da suke ciyarwa cike yake da iskar oxygen.
Gashinan da ke aiki yayin aiki na jiki suna kawar da abubuwan da ke haifar da taɓarɓarewar ƙwayar jijiyoyin jijiyoyin jiki da ƙarancin wadatar jijiyoyi.
A cikin kyallen takarda mai zafi, ba kawai yawan jini, amma har ila yau ana buɗe tasoshin da ba sa aiki a hutawa (collaterals), waɗanda ke da mahimmancin gaske don rama rashin ƙarancin abinci mai gina jiki a cikin atherosclerosis mai ƙarfi.
Loanƙarar Cardio yana haɓaka ƙarancin ƙwaƙwalwar ƙwaƙwalwa, sannu-sannu ana daidaita ƙaura kuma kara karfin zuciya.
Ayyukan motsa jiki suna wadatar da jini da iskar oxygen, yana haɓaka metabolism da hakan runtse matakin "mummunan" cholesterolajiye a bango na jini.

Babban abu shi ne cewa azuzuwan ba su faruwa ba a lokacin ɓacin rai na rikitarwa wanda ya haifar da atherosclerosis (bugun zuciya, microstroke, matsanancin tashin hankali na kwararawar jini a cikin gabar jiki ko hanji). Amma bayan tsawan lokaci na ilimin halayyar cuta, ba shi da daraja jinkirta tare da aikin motsa jiki: Yawan dawo da ayyukan jikin ya dogara da shi.

Hanyar magani da rigakafin cutar atherosclerosis ta amfani da ƙungiyoyi masu haƙuri masu zaman kansu ana kiranta kinesitherapy.

Game da ilimin jijiyoyin jini, suna da amfani musamman. yar iska darasi - wanda aka yi a cikin tsabtataccen iska. Yayin horo, yakamata ku numfasa sosai, kuna fitar da kaya masu nauyi kuma masu shayarwa don shakatawa.

Classes a cikin dakin motsa jikibai dace da kowa ba: ana nuna su azaman prophylaxis na atherosclerosis ko kuma a farkon matakin da ya gabata. Za'a zaɓa hadaddun da ya dace ta hanyar likita daban-daban, gwargwadon matsayin lalacewar jijiyoyin jiki.

Warkewar motsa jiki an yi ta:

bayan karamin daskararre mai sanyin jiki da kuma mika wuya na jijiyoyin wuya,
ba tare da manyan wakilai masu nauyi ba (ba tare da su ba ko kuma tare da mara nauyi),
a cikin jinkirin tafiya ba tare da girgizawa da motsin kwatsam ba,
a kai a kai, tare da kula da lafiya da bugun jini.

Horon farko Yana da kyau farawa da ƙanƙan ƙarancin kaya da mafi kyawun lokacin, yana haifar da jin motsin rauni kaɗan, kuma ba gazawar bugun zuciya ba, gazawar numfashi, matsanancin bugun jini a cikin kai. Bayan samun amfani da kayan, yana da mahimmanci don haɓaka hankali. Istwararren masani a cikin aikin motsa jiki zai gaya muku saurin tafiya, yana mai da hankali kan alamomin ƙimar zuciya, matsin lamba da kuma yawan numfashi yayin darasi na nunawa.

Gymnastics don atherosclerosis na tasoshin kwakwalwa da wuya

Tare da shan kashi na wannan fassarar, ana yin motsa jiki tare da taka tsantsan, a hankali, a hankali, ba tare da riƙe motarka ba. Don motsa aikin tasoshin kwakwalwa da wuyansa, ana amfani da dunkulen kai: gaba, baya, zuwa kafada, juya zuwa ga tarnaƙi - har sau 15 a kowane bangare.

Amma cajin da ke zuwa zai zama mafi ban sha'awa: don zana lambobi daga 1 zuwa 10 kuma a cikin kishiyar fuska tare da hanci a cikin iska, kuma duk motsi ya kamata a yi tare da mafi girman yiwuwar amplitude. A wannan yanayin, an gudanar da dukkan hadaddun motsi da aka nuna a cikin kwakwalwa na mahaifa da mahaifa atherosclerosis. Bayan irin wannan kayan motsa jiki mai sauƙi, ya kasance don ɗaga da ƙananan kafadu sau da yawa.

A cikin yaƙar atherosclerosis na tasoshin jijiyoyin ɓangaren jini na jini, aikin juriya zai taimaka: kana buƙatar murƙushe yatsunka, da farko sanya su a goshinka ka huta kanka da ƙarfi, riƙe har na rabin minti. To sai ka motsa hannayen ka zuwa bayan kai, ka maimaita matakin.

Zai fi kyau a yi aikin jiyya don tasoshin kai da wuya da safe, ta haka za a inganta yadda jini yake gudana a cikin kwakwalwa, da kuma sanya shi yin aiki don gobe.

Tafiya da Tsarin Jiki

Yanzu ƙarin game da horo na zuciya.Yin tafiya da gudana suna haifar da kusan dukkanin tsokoki don aiki, saboda haka suna dacewa da tasiri akan aikin zuciya da yanayin duk hanyoyin jini na jiki. Don samun sakamako na warkewa, yana da kyau a jagoranci horo a kowace rana, kuma idan ba zai yiwu ba, aƙalla kowace ranar. Zaka iya amfani da motar treadmill da aka sanya cikin sabo mai iska.

Matsakaicin tafiya mai nisa yana daga kilomita 2 (na tsofaffi, masu farawa ko tare da matsanancin ƙwaƙwalwar atherosclerosis na tasoshin) zuwa 5 km (don matasa, haɓaka kaya ko a farkon cutar).
Jogging yana farawa da kilomita 3, sannu-sannu yana haɓaka nisan zuwa 8-10 km. Kafin fara tseren ya zama dole a nemi ƙwararrun masani (bincika matakan da aka ba da shawara, nesa, ingantaccen lokacin tsere).

Don wahalar da horo na zuciya, yana da kyau zaɓi zaɓar hanyoyin ƙasa, hanzarta hawa da sauka, ko saka motsa jiki a tsakanin sassan hanyoyin.

Gudun gudu ba da shawarar ba: kuna buƙatar amfani da takamaiman tsarin tsere.

Tafiya tare da hanzari.
Tafiya
Bugawa da rage gudu.
Tafiya
Tafiya tare da raguwa.

Jin numfashi, madadin tare da ciwan jiki gaba tare da saukad da hannaye da zurfin kuzari, zai kwantar da numfashi bayan aiki.

Yoga da Qigong don cutar atherosclerosis

Wadannan ayyuka guda biyu suna da alaƙa da aikin motsa jiki. Abubuwan hadaddun su kuma sun hada da yin zuzzurfan tunani, motsa jiki da kuma, a yanayin qigong, art art.

Nazarin ya nuna cewa yoga da qigong (har ma da haɗuwarsu a cikin nau'i na qigong yoga) tare da atherosclerosis na tasoshin cerebral suna daidaita matsa lamba na intracranial, haɓaka ji da gani, kunna ƙwaƙwalwa, da daidaita yanayin haɓaka jini.

Kuna iya nazarin yanayin aiki, koyon yadda ake numfasawa da yin zuzzurfan tunani daidai tare da masu koyar da waɗannan fasahar. Likita na kula da motsa jiki ya kasance don samun izini don aiwatar da al'adun gargajiyar daidai da matakin lalacewar jijiyoyin ku.

Magungunan ganye na ganye zai taimaka wajen inganta sakamakon ilimin motsa jiki. Kuma hanyar farfesa ya zama hanya mafi dacewa ta lura da cututtuka da yawa, gami da atherosclerosis Sergey Bubnovsky: Ya akayi daban-daban ya tsara haduwa da hanyoyin motsa jiki, aikin motsa jiki, yin aiki akan abubuwan motsa jiki da kuma motsawar numfashi yadda yakamata.

Gargadi masu mahimmanci

Gymnastics don atherosclerosis na jini contraindicated idan akwai:

m cututtuka
ƙara yawan zafin jiki
karin bayani game da cututtukan ƙwayar cuta,
hali na haɓakar thrombosis,
cutuka masu rauni
zub da jini
ciwo mai raɗaɗi mai raɗaɗi.

Idan babu contraindications, ka'idar aikin motsa jiki yana canzawa: na farko, dumama da shimfiɗawa, sannan sannu a hankali ƙara ɗaukar nauyin, sannan bugawa da kuma shimfiɗa sake. Tsakanin set, ana buƙatar hutu na mintuna 2-3. Ba za a iya yin motsa jiki ba a kan komai a ciki: awa 1.5 kafin horo, kuna buƙatar cin wani abu mai haske. “Hanzarta” zuciya na iya + 30% na mitar farko (a hutawa).

Yin matsakaicin nauyin yau da kullun na iya samun sakamako mafi kyau fiye da tare da fitowar kai ta hanyar motsa jiki. Kuma idan kun ƙara abinci mai ma'ana da watsi da jaraba masu cutarwa, to tabbas zai sami nasara a yaƙi da arteriosclerosis!

Ta yaya motsa jiki zai taimaka tare da atherosclerosis?

Dukkanin tsarin zuciya yana horarwa kuma yana karfafawa, wanda zai nisanta shi ko yayi jinkirin ci gaba da ayyukan atrophy na nama.
Motsawar oxygen da abubuwan gina jiki ta jiki ta hanyar jini yana al'ada.
Rashin nasara a cikin aikin metabolism an cire shi, gami da mai. A sakamakon haka, ƙwayar cholesterol, wanda ke haifar da katange gadaje na jijiyoyin jiki, an rage zuwa matakan al'ada.

Gymnastics don atherosclerosis na jiragen ruwa na ƙananan ƙarshen nasa yana cikin rukuni na aikin motsa jiki, amma ba ga wasanni ba. Latterarshe yana haɗuwa da babban wahala da wuya a yi haƙuri da ɗimbin yawa, kuma yana haɓakawa cikin marasa lafiya tare da wannan ilimin. Motsa jiki ya kamata ya zama mai sauƙin yinwa da laushi, haɗuwa da ayyukan motsa jiki. Idan mara lafiya yana motsawa zuwa magani, zaka iya hada 1kg dumbbells a cikin kayan ka. An shawarci tsofaffi ko marassa lafiya su mai da hankali sosai akan tafiyar hawainiya.

Yadda za a zabi matakan motsa jiki da suka dace

Gymnastic complexes na kafafu dole ne su cika ka'idodi:

Dukkanin abubuwan suna gudana ne tare da nauyin nauyi ko ba tare da shi kwata-kwata.
M tafiya da ɗawainiya don ingantaccen numfashi.
Wajibi ne a tsara adadin maimaitawa dangane da shekaru, tsananin tsananin cutar, halin lafiyar yanzu da kuma yadda martanin da martani ya ke bayarwa zuwa wutan lantarki mai shigowa (fara da hanya mafi sauki).

Matsayi na Matsalar Samarwa

Kit mai sauki

Wani sashi mai mahimmanci yana tafiya. Abubuwa masu sauki ne don aiwatarwa kuma baya haifar da abubuwan da za'a iya ganuwa. Gymnastics ana yin shi a hankali kuma ba tare da wata matsala ba, ba tare da motsi ba zato ba tsammani, a wani yanayi na natsuwa. Bayan kowane motsa jiki, ana bada shawara a huta na akalla minti 1 kafin a ci gaba. Kammalallen darasi yana tafiya ne tsawon minti 1-5.5.

Na biyu (matsakaici) digiri na wahala

Matsalar tana ƙaruwa kaɗan, azuzuwan kansu sun zama mawuyacin hali kuma ya fi tsayi, mai haƙuri dole ne ya ɗan yi ƙoƙarin yin su.

Za a kafa babban wahala

An ba da shawarar ga marasa lafiya waɗanda ke da kusancin cikakken warkewa. Zabi wani bangare ne na shirin, aiwatarwa wanda ba ya haifar da ciwo. Ana iya canza hanyoyin motsa jiki da aka bayyana, daɗa ko rage wahalar dangane da jihar.

Kwance a baya

Miƙewa da shakatawa tsokoki cikin yardar kaina. Wajibi ne don tanƙwara ƙafar hagu a gwiwa kamar yadda motsi na haɗin gwiwa ya ba da dama. Yayin wannan, ƙafa da yatsunsu a hankali suna tafiya tare da saman bene. Ci gaba da lanƙwasa, amma tuni a cikin yankin na TBS, jawo ƙafafunku zuwa gare ku kuma danna hannuwanku zuwa ga jiki, ƙoƙarin riƙe bayanku da ƙarfi a kan goyon baya. Komawa wurin farawa kuma yi daidai don ƙafafun dama. Maimaita wasan motsa jiki kusan sau 10.
Da amfani ga atherosclerosis shine sanannen "keke." Wata gabar jiki, ta danyi rauni a gwiwoyi, ta tashi saman bene da motsawa cikin wata madauwari, mai nuna keken hawa. Yi 10 maimaitawa.
Wani sauyi na hannaye da kafafu. Ka yi tunanin motsi da kwaro ya faɗi a bayanta kuma yana ƙoƙarin mirgine ya yi kokarin maimatawa. Duk da irin kallon da akeyi mai ban dariya, ana samun sakamako mai kyau daga irin wadannan ayyuka - jiki yana sanyaya jiki kuma yana motsa jini.
Shirye shiryen abubuwan sun hada da motsa jiki “almakashi”. Don haɓaka sakamako, an sanya dabino a ƙarƙashin coccyx. Bayan maimaita dozin sau biyu, kafafu yakamata a daidaita, a ci gaba da nauyi kuma a matse juna da tsawan 10, sai a huta. Kashi na karshe yana matsewa zuwa bene.

Zaunawa

Lokaci 90 ° na goyan bayan an raba su lokaci guda kuma a haɗu tare. Wajibi ne a kalla a maimaita sau 5, bayan haka shimfiɗa da shakatawa. Kafin tafiya zuwa kashi na gaba na shirin, ana buƙatar ɗan hutawa.

Wani abu mai rikitarwa a cikin wannan gwajin shine halittar abubuwan toshewar motsi ta hanyar sanya dabino a gwiwoyi tare da sanya matsin lamba a kan sabanin bangaren tafiyar su.

Zauna a kan kujera, sa ƙafafunku a gaba, sannan karkatar da jiki zuwa garesu, ƙoƙarin taɓa goshin ku. Yi aƙalla sau 8. Wani yiwuwar rikicewar shine ka tanƙwara ƙasa, riƙe ƙafafu, da kuma rawar jiki a cikin ƙasa mai lanƙwasa da yawa na daƙiƙoƙi.
Da dabino ya kama hannun dama, ka ɗaga kafaɗa duka yadda zai yiwu, ba tare da barin hannunka ba. Yayi layi a cikin matsayin da aka karɓa, a hankali yana ƙidaya 10 seconds. Komawa matsayi na al'ada, maimaita iri ɗaya tare da hagu. Kowannensu, yi motsi na 10 r.

A gwiwoyinku

Samu kan dukkan hudun, har ma da fitar da numfashi. Iltaɓo jikinka zuwa goyan baya, taɓa shi tare da kirjinka da wuyanka, kana kwance dabinanka a ƙasa. Ja da baya, yi wani 4-8 maimaitawa.
Don daidaita da kuma dawo da ƙafa a kan shayarwa, a kan shakar ruwa don dawo da ita, yin hakan tare da wani, sau 6 akan reshe.
Kulle hannaye a kan bel. Fara fara da jingina da gaba, makasudin shine taɓa goshin ka zuwa gwiwoyi. Bayan fewan secondsan lokaci, ku madaidaiciya. Don kusanci da yi sau 15. Don ƙarin ingantacciyar haɗin gwiwa bayan wannan darasi kuna buƙatar tafiya.

Bada motsa jiki

Don lura da cututtukan tsarin jijiyoyin jini tare da taimakon motsa jiki numfashi hanya ce mai kyau, a cewar masana kiwon lafiya. Yana taimaka wa jiki samun isasshen kwayoyin halitta, kwantar da hankali da kuma kawar da alamun damuwa. Aikin jijiyoyin jini da haɓakarsu yana ƙaruwa, ƙarin jini yana shiga cikin ƙwayar zuciya.

Contraindications don irin wannan horo sun haɗa da:

hawan jini
osteochondrosis,
thrombophlebitis
sciatica.

Ana ba da umarnin motsa jiki na musamman da likitan halartar. Amma amfani ne hanyoyin da aka san su tun daga koyarwar ilimin jiki.

Positionauki matsayin tsaye, kafafu ban da kaɗaɗaɗaya banda. Don farawa a hankali da kuma shaƙa da zurfi, a lokaci guda tsaye akan yatsun hannunka ka ɗaga hannuwanka sama, yana karkatar da baya ta hannunka. Yayin da kake komawa zuwa wurin farawa, fara saukar da jiki da kai ƙasa, yana shayar da rabin-ƙetare hannuwansa a ƙarƙashin kirjinsa. Bayan shakatar da tsokoki na wuyansa da jiki, zaku iya tsayawa a cikin wannan matsayi na daƙiƙi da yawa, sannan kuma ya sake zama.
Don hanzarta mamaye adadin oxygen a cikin jini, ana aiwatar da ayyuka masu zuwa: ƙoshin bacci, tare da juyawa daga ciki na ciki, sai kuma wani zurfin numfashi tare da aikinta. Numfashi mai zurfi, tare da motsi daga cikin tsokoki na ciki, yana haɓaka kwararar jini.

Gyara sakamako

Dole ne a gudanar da motsa jiki a cikakke, waɗanda kawai likitan ne ya umarta, a cikin wani tsari kuma tare da lokacin da aka tsara.
M sakamako warkewa zai yi tafiya. Ana iya haɗa su cikin rayuwar yau da kullun - tafiya daga aiki, tafiya a maraice da / ko ƙarshen mako. Ayyukan wasan barkwanci mai tsaka-tsaki na tsaka-tsaki, wasan tennis, skiing ko wasan kwallon raga mai ƙarfi zai ƙarfafa tasoshin jini da haɓaka da zaman lafiya
Wani muhimmin abu cikakke ne mai inganci mai inganci. Akwai ƙin yarda da ƙima na cutarwa na dabbobi, ƙwaiƙashan ƙwai, soyayyen. Za'a maye gurbinsu da abincin abincin teku da kayayyakin shuka. Yawan adadin gishiri a abinci da kashi mai a cikin kayan kiwo ya kamata a rage.
An ba da shawarar dakatar da shan sigari da kuma shan barasa, rage yawan yanayin damuwa, daidaita tsarin mulki da samar da hutu mai kyau daga damuwa, da kuma kyakkyawan bacci. Wannan zai taimaka wajen kawar da ci gaban cutar.

An tsara dakin motsa jiki na warkewa don kafafu tare da atherosclerosis an tsara shi ta wannan hanyar da mai haƙuri, zuwa kowane mataki na haɓakar cutar, zai iya yin saitin motsa jiki da aka sanya masa ba tare da fuskantar zafi da rashin jin daɗi ba.

Wannan, ban da ingantaccen inganci na azuzuwan, babban mahimman bayanai ne ga likita, saboda ɗaukar nauyin jiki ya wuce ga mutane masu cutar atherosclerosis kuma zai kawo lahani kuma ba zai amfana ba. Yin caji na zamani ba ya buƙatar ƙoƙari da lokaci. Canza salon rayuwarku don aiwatar da wasu ayyukan masu amfani ma zaɓi ne. Amma ƙananan canje-canje a cikin shugabanci na rayuwa mai lafiya zai taimaka a nan gaba don guje wa rikice-rikice da manyan kuɗi don magunguna da kayan aiki don dawo da tsarin jijiyoyin da suka lalace.

Manyan ka'idodin ilimin motsa jiki na cutar

Yakamata horarwa ya zama mai araha, amma tsari. Baza a iya yin motsa jiki ba har iyakar ƙarfin su. Kuna iya sarrafa yanayinku da taimakon ƙudurin zuciya da ma'aunin jini;

matsakaicin karfin zuciya yayin motsa jiki kada ya zarce bugun 100-110 a minti daya,
Hawan jini yana da alamomi na sama da na ƙasa: yayin horo, na farkon zai karu da kaɗan, na biyu kuma zai ragu.

Tare da karuwa mai yawa a cikin bugun zuciya da hauhawar hauhawar jini, rage karfin azuzuwan ta hanyar yin karancin maimaita motsa jiki.

Kwanciya a ciki

Matsayi akan ciki yana ba ka damar daidaita yanayin jini a cikin kashin, gabobin ciki da kafafu. Waɗannan sune motsa jiki na duniya na aikin motsa jiki wanda ke taimakawa tare da cututtukan cerebrovascular, inda cholesterol ke daidaitawa mafi yawan lokuta:

Kwanciya a ƙasa, tanƙwara gwiwoyi, ɗaga kafafu zuwa wani wuri na tsaye, a madadin haka ko a tare. Maimaita sau 5-7.
Daga matsayin supine, ɗaga kai, sannu a hankali tanƙwara a bayan. Yi tare da iyakar amplitude, a hankali. Maimaita sau 4-6.
Kirki da tafin hannu a kasa a matakin kafada, a madadin haka ka ɗaga kafafun kafa. Maimaita sau 4-8.

Tsaye

Matsayin tsaye yana ba ku damar yin nau'ikan motsi daban-daban tare da gabar jiki, jiki da wuyansa. Suna ba da dama ga aikin dukkanin rukuni na tsoka da sauran jijiyoyin jini waɗanda ke ciyar da jini zuwa sassan jikin da ke daidai. An bada shawarar motsa jiki don atherosclerosis na kwakwalwa da wuya, tasoshin jijiyoyin jini da ƙananan gabobin. Kuna iya aiwatar da zaɓuɓɓuka masu zuwa:

Kafafu kafaɗun kafaɗa, baya, makamai zuwa ga tarnaƙi. Sanya gwiyoyinku, taɓa yatsunsu tare da kafadu, shimfiɗa hannuwanku sama da ɗaga kai. Isar da kai kuma ka ɗauki numfashi mai zurfi. Komawa wurin farawa
Sanya hannuwanka akan bel dinka. Yi madaidaiciya zuwa gefe (exhale) kuma komawa zuwa madaidaiciyar matsayi (shaƙa). Kar a lanƙwasa kafafunku da gudu.
Hannu ya sauka. Juya gidaje hagu-dama, yayin yada su baya da rage su yayin dawowa matsayinsu na farko. Kada ku tanƙwara kafafu, kada ku tsage sheqa daga ƙasa.

Yi 3-8 maimaitawa.