Darasi na motsa jiki don maganin ciwon sukari na 2

Masana ilimin dabi'a na zamani sun tabbatar da cewa a cikin masu haƙuri da ke fama da ciwon sukari na 2, ayyukan jiki bayan mintuna 45 yana haifar da raguwa mai yawa a cikin sukarin jini mai haɓaka, ba tare da raguwar raguwar sukari ba. Amma kaya bai kamata ya wuce kima ba, in ba haka ba za'a sami raguwa mai yawa a cikin sukarin jini.

Don inganta lafiyar marasa lafiya da ke dauke da ciwon sukari na 2, an bunkasa motsa jiki na musamman. Ga marasa lafiya daga shekaru 50 da haihuwa da tsufa, har ma da masu kiba, don farawa, muna iya ba da shawarar kimanin jerin darussan motsa jiki don ayyukan motsa jiki na safe da za su daɗe na minti 10-12:

• yin tafiya a matsakaici na tsawon minti 1,

Kyauta, movementsauna mara ƙarfi don ɗumi tsokoki na hannaye, kafaɗun kafada da baya,

• motsa jiki tare da motsa hannu,

• motsa jiki na akwati, ciki da baya,

Motsin motsi don makamai da kafafu a hanzari hanzari,

• tafiya ko tsalle a wurin,

Yi kowane motsa jiki sau 4-6, ba kakkautawa, musamman maɗaukaki da juji na jiki da kan kai, ba tare da riƙe hannun a wuri ɗaya na dogon lokaci ba. Yayin caji, dole ne ka numfasawa daidai, shaƙa ta hanci, da shayar da bakin. Kashewa ya kamata ya zama ya ɗan fi tsayi fiye da wahayi. Lokacin da nessarancin numfashi ya faru, kuna buƙatar yin hutu kuma ku ci gaba da motsa jiki bayan dawo da numfashin al'ada.

Idan kun ji daɗi, ana iya ƙaruwa da motsa jiki ta hanyar yin, misali, dosed tafiya, yin gajere, har zuwa awanni 1.5, tafiya a cikin iska a matsakaicin matsakaici da kowane yanayi, tsalle-tsalle, hawan ruwa, iyo, hawan keke, hawa kankara kankara, wasan tennis, badminton, wasan kwallon raga, da sauransu.

Kuna iya ƙara yawan aiki ta jiki tare da dumbbells. Anan akwai saitin irin wannan aikin.

Darasi na 1. Farawa matsayi - tsaye. Fara yin tafiya tare da gwiwoyinsa ya ɗaga sama, a cikin minti kaɗan kuyi saurin zuwa wurin, don haka ku gudu na minti 2. Numfashi yayi sabani ba tare da bata lokaci ba.

Darasi na 2. Farawa matsayi - tsayawa tare da dumbbells a hannu. A kan hannayen hannu sama, ɗaga dumbbells gaba da ɗaukar numfashi. Mayar da hannuwanku zuwa matsayinsu na asali da fari. Iseaga hannun ka cikin bangarorin sama sama da numfashi. Komawa wurin farawa da bacci. Matsakaicin yana da matsakaici. Maimaita wasan motsa jiki sau 8-10.

Darasi na 3. Farawa wuri - tsaye, kafaɗa kafada kafada, dumbbells ga bangarorin. Yi ƙarfin ƙaƙƙarfan hagu zuwa gefen hagu ka cika. Ta wurin farawa, karkatarwa zuwa dama. Yunkurin yayi jinkirin. Maimaita wasan motsa jiki sau 8-10.

Darasi na 4. Farawa matsayi - tsayawa tare da dumbbells a hannu. Yi karfi da ƙarfi tare da ƙafarku ta hagu gaba, dumbbells gaba da gaba - sha iska. Komawa wurin farawa da bacci. Maimaita tare da ƙafar dama. Matsakaicin yana da matsakaici. Maimaita wasan motsa jiki sau 8-10.

Darasi na 5. Farawa wuri - tsaye, kafaɗa kafada kafada, tare da dumbbells a hannu. Miƙe jikinka sararin sama, shimfiɗa hannuwanka tare da dumbbells zuwa ga bangarorin kuma shaye. Komawa wurin farawa kuma ɗauki numfashi. Yunkurin yayi jinkirin. Maimaita wasan motsa jiki sau 8-10.

Darasi na 6. Farawa matsayi - tsayawa tare da dumbbells a hannu. Zauna a wuri har zuwa dama don ɗaukar dumbbell baya da kuma exhale. Komawa wurin farawa da shawa. Squatting, kiyaye jikinka madaidaiciya. Maimaita wasan motsa jiki sau 8-10.

Darasi na 7. Farawa matsayi - zaune akan kujera tare da dumbbells a hannu. Da sauri tanƙwara da cire ƙawancen gwiwarka kusan sau 15-20. Numfashi yayi sabani ba tare da bata lokaci ba.

Darasi na 8. Farawa wuri - kwance a bayanka, ƙafafunku suna rufe dumbbell. Liftawo murƙushe tare da madaidaiciya kafafu, tanƙwara gwiwoyi, daidaita kafafu kuma ku koma wurin farawa. Numfashi yayi sabani ba tare da bata lokaci ba. Maimaita wasan motsa jiki sau 8-10.

Darasi na 9. Farawa wuri - kwance a bayanka tare da gurɓatattun kafafu da kuma dumbbells a cikin hannunka. Sannu a hankali ɗaga sama da rabin jikin, jan dumbbells gaba da bushewa. Komawa wurin farawa kuma ɗauki numfashi. Maimaita wasan motsa jiki sau 8-10.

Darasi na 10. Farawa wuri - kwance a ciki, dumbbells a gaban. Sannu a hankali ɗaga dumbbells da manyan jiki zuwa mafi girman tsayi da iska mai yiwuwa. Komawa wurin farawa da bacci. Maimaita wasan motsa jiki sau 8-10.

Darasi na 11. Farawa wuri - kwance a gefen hagu, a hannun dama damma. A lokaci guda ɗaga ƙafarka ta dama da hannun dama tare da murƙushewa ka ɗauki numfashi. Komawa wurin farawa da bacci. Maimaita wasan motsa jiki sau 8-10 a kowane bangare.

Dole ne a yi motsa jiki a zazzabi na al'ada. Heauke da zafi ko sanyi mai sanyi na iya shafar magudin jikin mutum.

Me yasa ake buƙatar nau'in ciwon sukari na 2 na ilimin motsa jiki?

Ayyukan jiki a gaban ciwon sukari yana da sakamako na warkarwa a kan duk ayyukan jiki, kuma idan aka ba da ƙwayoyin da ke cikin wannan cutar ba su iya sarrafa sukari da kansu, ayyukan wasanni suna ba da gudummawa ga yawan kuzari kuma ƙwayoyin na iya ɗaukar ƙarin glucose.

Yawancin alamu suna inganta, kamar:

assimi da jikin abubuwanda ke shigowa,
hana haɓaka wasu cututtuka saboda ciwon sukari,
haɓaka samar da jini ga dukkan tsarin,
jijiyar oxygen
haɓaka yanayi da ingantacciyar rayuwa (yana taimakawa rage haɓakar ƙwayoyin haila),
karuwar rayuwa
akwai wani canji a cikin cholesterol daga kanana zuwa babba (yana da amfani ga jiki),
kyakkyawan yanayin jiki da nauyi na yau da kullun.

Gymnastic gidaje don masu ciwon sukari

Darasi na warkewa don ciwon sukari na iya bambanta ƙwarai daga yanayin zuwa yanayin. Akwai matakan motsa jiki don kiyaye sautin gaba ɗaya na jiki da waɗanda ke nufin hana rikice rikice waɗanda aka samu.

Ana iya rarraba darussan masu ciwon sukari cikin rukuni-rukuni kamar:

na numfashi (sanyin numfashi),
safe hadaddun
motsa jiki
ƙarfin bada tare da dumbbells.

Gaba daya karfafa bada

Duk wani motsa jiki a gaban ciwon suga da hauhawar jini ya kamata ya fara da dumama, motsa jiki na safe ya zama al'ada, dole ne a yi shi.

Ayyukan gama gari sun hada da masu zuwa:

Yana jujjuya shugaban a fuskoki daban-daban (yi shi a hankali kuma a sauƙaƙe tare da maimaita shi),
juya hannayenka a baya da gaba tare da hannuwanka a bel,
juya hannayenka gaba / baya da gefe,
hannaye akan kugu da kuma jujjuya zagaye na jiki a bangare daya, sannan a daya bangaren,
daga kafafu gaba
Ayyukan motsa jiki (taimakawa wajen samar da kyallen jiki tare da isasshen oxygen).

Lokacin darasi ya dogara da matakin cutar sankarau da kasancewar matsaloli. A digiri na biyu, lokacin aji ya kamata ya ɗauki daga minti 40 zuwa awa daya. Tsakanin tsakanin motsa jiki, kuna buƙatar yin motsa jiki na numfashi.

Irin wannan aikin kamar yin nishaɗin ƙarfi ya tabbatar da inganci. Asalinsa shine cewa a cikin tsari jiki zai iya samun karin oxygen a cikin sel, shiga cikinsu, zasu iya ciyar da glucose mafi kyawu.

Lambar darasi ta Bidiyo 1 tare da koyarwar hanyoyin yin kururuwa:

Gymnastics ana yi kamar haka:

sha iska kamar yadda zai yiwu da bakinka,
cinyewa ya kamata 3 seconds
1 hadadden zai kasance na tsawon minti 3,
Maimaitawa 5 a cikin rana, kowace don minti 2-3.

Akwai wani aikin motsa jiki. Kuna buƙatar samun lokaci don shaƙa kusan sau 60 a cikin minti daya, wato, shakar sauri, ƙoshin haya na iya zama duk abin da kuke so, dabarar su ba ta taka muhimmiyar rawa ba, amma yana da kyau a rufe hannuwanku a kafadu, kowane hannu a ɗayan kishiyar, ko yin squats. Ka'idojin iri daya ne, za'a wadatar da sel da adadin oxygen.

Musamman hadaddun ƙafa

Mutanen da ke da ciwon sukari na 2 suna yawan samun matsaloli tare da jijiyoyin ƙafafunsu da ƙafafunsu gaba ɗaya. Don yin aikin jiyya sosai, kuna buƙatar yin motsa jiki na musamman. Zasu taimaka wajen tsayar da zirga-zirgar jini a cikin jiragen, bi da bi, ba wata cuta da za ta ta da hanji.

Idan an lura jin zafi, to da sannu za su daina damun, yana da muhimmanci kada su daina.

Darasi mai amfani ga kafafu:

tafiya a wuri tare da ɗaga gwiwoyi (tafiya),
ƙetaren hanyoyin ƙasa
tsere
ƙafafun juyawa a cikin hanyoyi daban-daban
squats
matsi da shakata yatsun kafa,
daga ƙafafunku kuma ku juya safa a cikin da'ira,
sanya ƙafarka a yatsun ka kuma juya diddige,
zaune a kan shimfiɗaɗɗen kafaɗa da shimfiɗa ƙafafunku ku jawo yatsun ku gabanka sannan ya rabu da kai,
kwanta a kasa ko wani shimfiɗaɗɗen shimfiɗa, ɗaga kafafunku yadda zai yiwu, kuma juya ƙafafunku na mintina 2 a cikin da'irar.

Dukkanin aikin ya kamata ayi tare da maimaitawa, kowane 10 sau. Idan za ta yiwu, yi motsa jiki sau da yawa a rana, zai fi dacewa. Za ku iya yin shi a kowane yanayi da ya dace muku. Idan akwai yanayin da ya dace, to a wurin aiki, wuraren shakatawa, da sauransu.

Zaman zuciya

Tare da ciwon sukari mellitus na rukuni na biyu, tsarin zuciya kuma yana fama. Motsa jiki na iya taimakawa matakin zuciya da kuma inganta samar da jini ga sauran tsarin jiki.

Amma kafin ka fara wasan motsa jiki na zuciya, ya kamata ka nemi likitanka. Faɗa wa kwararrun game da hadaddun ayyukan da za ku yi. Zai yiwu zai gabatar da haramcin wasun su ko kuma ya ba da shawarar wasu waɗanda suka fi dacewa game da batun ku.

Ayyukan motsa jiki na Cardiac suna kan jerin cututtukan zuciya. Waɗannan sun haɗa da gidaje tare da squats, gudana a kan tabo, gudana da motsa jiki a cikin dakin motsa jiki, amfani da kayan aiki.

Ya kamata kuma ku yi darasi tare da dumbbells. Wannan ya kamata ya dauki mintina 15. Irin waɗannan motsa jiki suna ƙarfafa ƙwayar zuciya kuma suna haɓaka aikin zuciya.

Darasi na iya zama kamar haka:

shan dumbbells, kuna buƙatar shimfiɗa hannuwanku zuwa garesu kuma a cikin sankarar matsayi don kawo dumbbells a gabanka, sannan a hankali ku runtse hannuwanku zuwa matsayinsu na asali.
haka kuma ka daga kowane hannu daga dumbbell sama ka lanƙwasa hannu a gwiwar hannu don murƙushe ya kasance bayan bayan shugaban,
tare da dumbbells a hannu, mika hannuwanka zuwa garesu kuma a lokaci guda kawo su a gabanka cikin tsawaitaccen lokaci, sannan ka koma bangarorin,
tsaye kai tsaye, ɗaga dumbbell, lanƙwasa gwiwowi, zuwa matakin kafada da sannu a hankali ƙusa hannayenku ƙasa.

Darasi na bidiyo tare da badawa don raunin zuciya:

Wasanni da aka Ba da izini

Ga mutanen da ke fama da ciwon sukari na 2, motsa jiki yana da amfani, amma ba duk wasanni da horo suna aiki daidai ba. Zai fi kyau bayar da fifiko ga wasanni masu motsa jiki waɗanda ke da ikon yin amfani da duk tsokoki da tsarin jiki.

Masu ciwon sukari sun fi dacewa:

yin iyo
Gudun da nau'ikansa,
kan kankara, kan kan kankara, kankara.

Duk da cewa yoga ba kayan wasa bane na yau da kullun, waɗannan ayyukan ma suna ba da sakamako mai kyau, tunda suna da motsa jiki masu amfani ga sassa daban-daban na jiki da dabarun numfashi a maimaita su.

Dokoki don wasan motsa jiki

Kafin fara motsa jiki, yana da mahimmanci a la'akari da halayen jiki don kada ku cutar da kanku. A karkashin manyan kaya, ana samar da insulin, kuma yana cutar da jiki sosai kuma yana haifar da rikicewa.

Don haka, dole ne a tsai da tsari horo da ainihin tsarin aikin tare tare da likitan halartar. Kwararrun zai lura da yanayin kuma, idan ya cancanta, canza tsari da motsa jiki.

Lokaci na farko na darasi zai buƙaci aiwatar da shi a ƙarƙashin kulawar likita, sannan kuma za ku iya riga ku matsa zuwa azuzuwan a gida ko a kowane yanayi da ya dace.

Ya kamata a dakatar da aji a kai tsaye idan kun ji mummunan rauni da alamu kamar:

karancin numfashi
turba
zafi
canji na zuciya.

Duk wannan tare da babban matakin yuwuwar alama na iya zama wata alama ta haɓakar hypoglycemia. Darasi daga dakin karantun kwalliya sun fi dacewa da masu ciwon sukari. Irin waɗannan ayyukan gaba ɗaya ba su ba da gudummawa ga ci gaban tsokoki ba, amma suna taimakawa rage sukari kuma ba sa samun karin fam.

Wadannan darussan sun hada da:

yin iyo
Yin hawan ciki da gudu ba wuya (bayan cin abinci)
bike.

Wanene bai kamata ya shiga ba?

Ba wai kawai a karo na biyu ba, har ma a duk wani mataki na ciwon sukari, ana bada shawara don yin wasanni, amma ana motsa jiki gaba ɗaya ga marasa lafiya waɗanda ke da:

na kasawar kasa yana lura
matsalolin zuciya
rauni na fata a kafafu,
mummunan nau'in ma'amala.

Tare da irin wannan karkacewa daga al'ada, yana halatta a yi ayyukan numfashi, yoga na iya taimakawa. Lokacin da yanayin ya daidaita, to, a hankali za ku fara motsa jiki, sannan ku aiwatar da cikakken azuzuwan.