Yadda za a daidaita yanayin numfashi tare da hauhawar jini ta hanyar Strelnikova

A cikin rayuwar yau, irin wannan matsala kamar tsalle-tsalle a cikin karfin jini yana azabtar da duk mutane 3 a duniya waɗanda sun riga sun yi bikin cikarsu 50. Ko ta yaya, cututtukan sun fara girma sosai matasa kuma galibi matasa masu matsakaitan shekaru na iya fama da cutar hawan jini ko canje-canjenta koyaushe.

A irin wannan karamin tsufa, bana son cutar da jikina da kwayoyin hana daukar ciki, ga irin waɗannan maganganu ne aka bunkasa su hauhawar jini badawannan yana ba ku damar rage karfin jini zuwa matakan al'ada na yau da kullun ba tare da magunguna ba, wanda, a matsayin mai mulkin, suna da yawa sakamako masu illa. Kafin kuyi la'akari da darussan gani don rage matsin lamba, kuna buƙatar fahimtar dalilan da suka shafi bambance-bambancen su, waɗanda zasu iya zama da yawa.

Sanadin bayyanuwar bambance bambancen hawan jini

Yi la'akari da mafi yawan abubuwa:

• Yawan wuce gona da iri game da munanan halaye,
• Rashin abinci mai gina jiki da yiwuwar kiba mai yawa,
• Cutar cututtukan koda
• Jagoranci rayuwar rayuwa
• Akai-akai danniya da damuwa juyayi.

Sau da yawa, marasa lafiya masu hauhawar jini suna yin tunani akan tambayar nawa zasu iya rayuwa saboda cutar su? A wannan yanayin, amsar tana kan rayuwar mai haƙuri da halayensa ga jikinsa.

Idan kun bar kyawawan halaye kuma ku dawo da salon rayuwar ku bisa ga al'ada, kamar yadda kuma kuyi ta motsa jiki a kai a kai yayin motsa jiki don hauhawar jini da kuma yin wasu darussan, to zaku iya yin rayuwar farin ciki ba tare da duba kullun ba.

Idan mukayi la'akari da magungunan daban, to zasu iya danne alamun cutar kawai na dan lokaci, duk da haka, cutar zata sake dawowa kuma hakan zai yuwu, wanda yafi karfi da kuma barazanar rayuwa.

Mahimmanci! Yin amfani da magunguna na yau da kullun don hauhawar jini yana dakatar da ci gaba da cutar, bayan watsi da su, cutar ta sake dawowa tare da ko da mafi girma, wanda shine dalilin da ya sa yawancin marasa lafiya ke ci gaba da shan kwaya akai-akai, ta hanyar lalata sauran gabobin mahimmanci.

Matsawar numfashi da kuma amfanin irin wannan motsa jiki

Yin motsa jiki don rage karfin jini tabbatacce zai shafi aikin cutar, yana da tasirin gaske akan aikin babban tsoka na jikin mutum - zuciya.

A lokacin da ake yin motsa jiki na numfashi don rage matsin lamba, jiki yana jan jini da karamin karfi, ta yadda hakan zai rage kaya a jikin jijiyoyin jikin. Abin da ya sa ke rage karfin jini.

Ana iya yin maganin hauhawar jini ta hanyar numfashi a gida, A saboda wannan, ana amfani da darussan motsa jiki daga marubutan Strelnikova ko Bubnovsky.

Idan an aiwatar da motsa jiki yadda yakamata kuma a cikin yawansu kamar yadda yakamata ayi, to zaku iya rage hawan jini kuma ku guji cutar cututtukan zuciya da sauran cututtukan da ke tattare da cutarwa.

Darasi na motsa jiki na matsi yana da wasu ab advantagesbuwan amfãni:

1. A karkashin kulawa na likita, ana iya yin aikin numfashi sau da yawa kamar yadda kuke so,
2. Don motsa jiki na numfashi baya buƙatar wani ƙarin kayan aiki ko yanayi,
3. Marasa lafiya tare da hauhawar jini, waɗanda ke yin motsa jiki a kai a kai, suna rayuwa sosai a tsawon lokaci.

Sau da yawa increasedara yawan hawan jini zai iya kasancewa tare da alamomin masu zuwa, wanda yafi cutar hauhawar rayuwa mai guba:

• Migraines da ciwon kai akai-akai, sha raɗaɗin,
• Moarfafawa na sama da na ƙarshe,
• Zuciya palpitations (tachycardia),
• Prouse gumi ko'ina cikin jiki.

Yana da mahimmanci a san cewa a gaban irin waɗannan alamun bayyanar cututtuka daga magunguna ba za su yi amfani sosai ba, za a buƙaci kiran gaggawa da gabatarwar allurar da ta dace a nan.

Babban motsa jiki na numfashi bisa ga tsarin Strelnikova

Yin rigakafi da lura da hauhawar jini yana da wuya cikakke ba tare da ayyukan motsa jiki daga marubucin Strelnikova ba.

Wannan dabara tana da amfani ga marasa lafiya masu hauhawar jini tare da kowane irin cuta. Ana yinsa a duk faɗin duniya, kuma mutanen da ke yin motsa jiki a kai a kai suna rayuwa daɗewa kuma sun fi waɗanda suka ƙi yin motsa jiki motsa jiki.

Dole ne ayi aikin motsa jiki akai-akai domin aƙalla watanni biyu.

A layi daya da wannan, dole ne ka canza salon rayuwarka matukar kana son yin rayuwa mai farin ciki tsawon rai.

Da farko, ana yin motsa jiki mafi sauki, wanda bayan haka ana kara tura abubuwa masu rikitarwa a hankali, wanda daga karshe kuna da darasi 5. Duk waɗannan ayyuka ana yin su a gida.

A matakin farko, motsa jiki na motsa jiki daga matsin lamba ya hada da sauki motsa jiki "Doki". Aiwatarwarsa kamar haka:

• Mai haƙuri yana zaune a kowane wuri mai gamsarwa,
• Yana magance damuwa gaba daya kuma yana shakatawa tsokoki,
• Yakamata baya ya zama lebur lokacin yin motsa jiki,
• Sannan an ɗauki numfashi mai zurfi 4 a jere ba tare da tsayawa ba,
• Yana da mahimmanci a sanya su cikin sauri kuma da sauti mai fasali,
• Bayan wannan, an dakatar da 5 na biyu tare da nutsuwa mai laushi,
• Bayan haka kuma an sake yin wani abu mai karfi 4 a hanci,
• Motsa jiki yana da mahimmanci don maimaita sau 24.

Wannan hanyar motsa jiki na motsa jiki don rage karfin jini ya ƙunshi ƙarfe 8 na hanci. Lokacin yin aikin, an haramta shi sosai don riƙe numfashinku ko yin dogon hutu cikin maimaita wasan.

Motsa jiki motsa jiki ya ƙunshi hurawar huɗa 4 da ɗaci daya mai santsi. Ga marasa lafiya da hauhawar jini, yana da matukar muhimmanci a mai da hankali kan wahayi, da kuma adana asusu akan kumburi.

Hakanan yana taimakawa wajen yaƙar hauhawar jini. motsa jiki "dabino". Wannan aikin an yi shi ne a tsaye, yayin da hannayen biyu ke lante kuma gwiwoyi da kafada.

A wannan halin, dabino ya kasance yana fuskantar fushin mutum. Bayan haka an sha ruwa inha 4 tare da ƙoshinsu. Kashegari, dole a maimaita wannan aikin.

Ayyukan bada numfashi sun hada da hanyar "drover"wanda yake gudana kamar haka:

• 8 ƙoshin hancin hanci an yi,
• Wannan ya biyo bayan ɗan gajeren hutu dangane da yanayin,
• Bayan haka an maimaita motsa jiki sau 12.

A ranar farko ta shirye-shiryen shiri, wasan motsa jiki na motsa jiki ya hada da yin darasi na mintina 15. Ana aiwatar da aikin ne da safe da maraice.

Bayan an idar da shirye-shiryen shirye-shiryen, zaku iya ci gaba zuwa matakan bada darussan da za ayi masu, wanda ya kamata ayi tattauna dalla dalla.

Hanyar Cats

• Mai haƙuri da hauhawar jini ya sami zuwa ƙafafunsa, yana ɗaukar su ɗan kunkuntar fiye da faɗi na kafadu. Lokacin yin aikin, ba da shawarar cire ƙafafunku a ƙasa ba.
• Wannan yana biyowa tare da squat mai kaifi tare da juyar da jiki, yayin da mai kaifi ya bi hanci.
• Bayan wannan, an maimaita squat, amma jiki ya juya zuwa ɗayan ɓangaren kuma wani iska mai kaifi shima ya biyo baya.

Yin aikin, ƙoshin yana faruwa ba da gangan.

An ba da shawarar yin 8 set na 12 sau tare da gajeren hutu.

Jikin ya juya kawai daga kugu, ka tabbatar cewa baya ma. Don sauƙaƙe hukuncin kisa, zaka iya amfani da kujera.

Yana da mahimmanci a lura cewa ga tsofaffi, ana tsara aikin motsa jiki tare da taka tsantsan dangane da bayanan su na jiki da kuma matakin hauhawar jini.

Motsa Jiki

Idan aka yi ta, jiki a lokaci guda tare da yin nishi leans gaba. Lokacin yin wannan, hannayenka da baya ya kamata shakata.

Yin wani shayarwa, jikin mutum ya dawo baya, amma bai kai ga cikakke madaidaiciya ba.

A ranar farko, ana bada shawarar yin wannan motsa jiki sama da sau 4, kuma washegari, ana iya ninka adadin maimaitawa.

Kada ku ɗauki matsayin baya da ƙasa kaɗan, saboda wannan na iya tsananta sakamakon.

Shugaban Yana Juya Hanyar

Don aiwatar da wannan darasi, ya kamata ka juyar da kanka a gefe, yayin yin kauri mai kaifi, sannan kuma maimaita numfashi tare da kai yana fuskantar shugabanci. Lokacin yin wannan aikin, ana yin ƙoshin a kowane fanni.

Ayyukan da aka bayyana suna da shahararrun mutane a tsakanin masu cutar hawan jini, amma kar ku manta da hakan motsa jiki na motsa jiki shine kawai rigakafin cutar. A cikin yanayin musamman m, ana buƙatar magani a hade tare da motsa jiki na numfashi.

Darasi na jiki don hauhawar jini

Ga marasa lafiya da hauhawar jini, akwai motsa jiki na jiki don magance cutar hawan jini. A wannan yanayin Ana amfani da darussan da ke biyowa kamar haka:

• Yin yawo a cikin babban waje
• Darasi na motsa jiki a cikin ruwa, wanda aka yi nufin hutawa da tsoka,
• Yin iyo, mai girma ne ga marassa lafiyar masu kiba da cututtukan hadin gwiwa,
• Injin keke ko injin motsa jiki iri ɗaya a kan ɗakin kwana.

Hakanan ga marasa lafiya da hauhawar jini yana da amfani matuƙar yin motsa jiki na safe.

Yin amfani da abubuwan motsa jiki don magance hauhawar jini, ya kamata a bi ƙa'idodin masu zuwa:

• Ba'a ba da shawarar yin amfani da ƙarfin motsa jiki da na'urar kwaikwayo ba,
• A hanyoyin dole ne mai tsauri,
• Kafin horo, ya kamata ku guji siraye, saboda sukari yana taimakawa haɓaka matsin lamba,
• Yayin motsa jiki, ya kamata ka lura da numfashin ka a hankali. Ba a yarda da zurfin numfashi da ƙoshin kuzari a nan ba,
• Da farko, ana yin aikin motsa jiki don yaduwar kwararar jini zuwa ƙananan ƙarshen,
• Horarwa ta ƙare da karamin dumin-hurawa, har numfashi da bugun zuciya su daidaita,
• Kafin horarwa, ya kamata ku nemi shawara tare da likitan ku game da girman nauyin da kuma saitin motsa jiki. Hakanan, ɗan ƙwararren mai horo na iya ba da irin wannan shawara.

Wasan motsa jiki na motsa jiki bisa ga tsarin Bubnovsky

Ga marasa lafiya da hauhawar jini, za a iya ba da shawarar tsarin Bubnovsky, wanda ya ƙunshi daga tsarin bada da nufin shakatar da baya. Don yin wannan, dole ne a sauka a kan dukkan hudun kuma a hankali tanƙwara bayanku ba tare da kaya mai nauyi ba.

Bayan an gama wannan motsa jiki na gaba.

• Mai haƙuri yana zaune a kan ƙafarsa ta hagu, yana lanƙwasa shi kuma a lokaci guda yana jan hannun dama na dama.
• A wannan yanayin, lokacin yin aikin, kafafun hagu na shimfiɗa gaba har zuwa kanwata yayin ƙoƙarin rage ƙasa da dama.
• Yin aikin, hannu da ƙafafun suna kan aiki dabam. Kafa ta dama ita ce hagu kuma gaba.
• Yakamata yakamata ya fice a ƙarshen maki.
• Dole ne a maimaita motsa jiki sau 20.

Hakanan tsarin Bubnovsky yana samarwa mayar da shimfida motsa jiki. A wannan yanayin, mai haƙuri yana cikin matsayi ɗaya na farawa, yayin da hannayen ke lanƙwasa a gwiwar hannu kuma a lokacin ƙarewa, jiki ya faɗi a ƙasa. A kan wahayin, jiki yana daidaita, ƙoƙarin tsayawa a kan diddige.

Ga marasa lafiya masu hauhawar jini, yana da muhimmanci a tuna abu daya: duk motsa jiki da motsa jiki suna da kyau a yaki da cutar, amma ba tare da canji a rayuwar ba za su kawo sakamakon da ya dace.

Saboda haka, a cikin yaƙar cutar hawan jini Da farko dai, canza salon rayuwarku ta hanyar daidaita abin da kuke ci da kuma barin kyawawan halaye.

Zana karshe

Cutar zuciya da bugun jini sune sanadin kusan kashi 70% na duk mutuwar a duniya. Bakwai daga cikin mutane goma suna mutuwa saboda toshewar hanyoyin zuciya ko kwakwalwa.

Musamman mummunan shine gaskiyar cewa mutane da yawa ba sa tunanin cewa suna da hauhawar jini. Kuma suna rasa damar da zasu gyara wani abu, kawai suna yiwa kansu kisan kai.

Bayyanar cututtuka na hauhawar jini:

• Ciwon kai
• Son zuciya
• Dige-dige a gaban idanun (kwari)
• Tausayi, rashin damuwa, nutsuwa
• Wahala mai hangen nesa
• Haɗaɗɗa
• Rashin gajiya
• Kurawa fuska
• Numbness da jin sanyi na yatsunsu
• Matsi na motsa jiki

Hatta ɗayan waɗannan bayyanar cututtuka ya kamata ya sa ka yi tunani. Kuma idan akwai guda biyu, to, kada ku yi shakka - kuna da hauhawar jini. an ruwaito daga econet.ru.

Idan kuna da wasu tambayoyi, tambaye su.nan

Shin kuna son labarin? To ku ​​tallafa mana latsa:

Numfashin Strelnikova

Akwai hanyoyi da yawa don shawo kan alamun rashin gamsuwa da cutar. Inganta numfashi a matsanancin matsin lamba na iya shafar karatun tonometer sosai. An kirkiro dabarun Strelnikova sama da shekaru 80 da suka gabata. Babban aikinta shi ne tallafawa mawaƙa. Darasi na numfashi na musamman wanda aka ba da izinin gyara muryar mai muryar.

A cikin magungunan zamani, ana amfani da wannan dabara don hauhawar jini. Wadanda ba sa so ko saboda wasu contraindications ba su iya shan magungunan kantin magani na iya motsa jiki da kuma kula da lafiyarsu. Strelnikova numfashi yana ba da gudummawa ga haɓaka yanayi na jijiyoyin jini, saboda haka yana daidaita yanayin. Ya dace da waɗanda ke da cutar hawan jini kuma akwai haɗarin haɓaka jini ko mara nauyi.

Dokoki don numfashi bisa ga Strelnikova tare da hauhawar jini

Don amfanin dabarar don amfana, yana da matukar muhimmanci a kiyaye duk ka'idodin numfashi. A lokaci guda, aiwatar da shawarwari bisa ga ka'idoji ba kawai ya zama daidai da haɓakar jini ba, har ma yana inganta jin daɗi, yana inganta yanayin rayuwa. Wajibi ne a yi amfani da motsa jiki na numfashi kuma yana da mahimmanci a lura da salon rayuwarku, a daina kyawawan halaye da kuma ƙoƙarin cin abinci daidai.

Lokacin yin darussan, dole ne a bi waɗannan ƙa'idodin:

• ka saki bakinka
• kar a hada su gaba daya,
• sha daga hanci, sha iska ta bakin.

Don runtse matsin, shakar iska sosai. Gara a bar shi a hankali da santsi. Hakanan yana da amfani don yin motsa jiki na musamman a lokaci guda. Wannan yana da ikon gamsar da buƙatar iskar oxygen, kazalika da kunna aikin gabobin ciki da tsarin. Ya kamata a maimaita ɗaukacin ayyukan ayyukan sau 1,500 sau biyu a rana.

Lalacewar numfashi yakamata ya zama rhythmic, kamar yadda aka bayyana a sama. Don cimma sakamako, numfashi don haka dole ne ya zama aƙalla minti 10. Bayan wannan lokacin, jinkirin saukar da jini zai fara.

Yana da mahimmanci don canza tashin hankali tare da annashuwa. Abu ne mai yiwuwa a rage matsin lamba ta amfani da wannan dabarar. Bayan kammala ayyukan 5-7, kuna buƙatar ba tsokoki hutawa. Bayan 4-5 mai karfi na hanci ta hanci, yakamata a bawa mai haƙuri da yake fama da hauhawar jini sau ɗaya, kwantar da shi.

Abin da darasi bisa ga tsarin Strelnikova suna da tasiri

Don rage matsin lamba, yana da mahimmanci don aiwatar da cikakken ayyukan. Zai dace a duba cewa ya kamata tsofaffi suyi taka tsantsan. A cikin yanayin su, ana iya yin horo sosai a ƙarƙashin kulawar ƙwararrun masani. Matsayi mafi dacewa don motsa jiki na numfashi a wannan zamanin shine kwance akan gado.

Domin kada ku ɗauki kwayoyi waɗanda ke rage karfin jini, kuna buƙatar tantance daidai waɗanda motsa jiki zasuyi tasiri tare da hawan jini. Gymnastics Strelnikova ya ƙunshi irin waɗannan darussan:

Kasancewa azuzuwan, ya kamata kuyi la’akari sosai dalla-dalla yadda ake koyar da numfashi yadda yakamata.

Fasaha don motsa jiki "Hannun"

Yawancin motsa jiki ana bada shawarar lokacin zaune. An keɓance keɓaɓɓun kawai ga tsofaffi. Yana da kyau a yi shi yayin kwanciya don kara tsaro.

Hannun ya kamata a lanƙwasa a gwiwowi kuma “duba” a bene. Dole a sanya dabino a matakin kirji. Juya goge tare da baya zuwa gare ku.A wannan matsayin, kuna buƙatar yin sautin haɓaka mai ƙarfi tare da hanci. Tare da kowane numfashi, an yaɗu dabino cikin dunkule, kuma yayin da kake shaƙa, tsokoki suna shakata.

Maimaita kowane hanya sau 4. Sannan hutu na ɗan gajeren lokaci ya kamata ya zo. Dole ne a maimaita aikin aƙalla sau 6.

Yaya ake yin Pogonchi

Don yin aikin motsa jiki na numfashi don hauhawar jini, dole ne ka ɗauki matsayin tsaye. Yakamata a saki kafadu gaba daya kuma a daga kai. Hannun da aka lankwashe a gwiwan hannu, da dabino biyu da aka fizge su, suna nan a matakin bel din. Lokaci guda tare da inhalation, hannayen suka mike ba zato ba tsammani, cams a buɗe, yatsunsu suna shimfidawa. Mutum na iya tunanin cewa wani abu yana buƙatar jefa shi ƙasa. Kwanciyar hankali na ɗan gajeren lokaci ya kamata a sake maye gurbin shi ta hanyar tashin hankali a cikin tsokoki.

Maimaita motsa jiki "Pogonchiki" suna buƙatar sau 8-10. Yana da mahimmanci a lura da numfashi a hankali. Wannan babbar hanya ce ga wadanda ba su san yadda za su rage matsi ba.

Motsa jiki "Cat"

Akwai wata doka da yakamata a bi don cimma sakamako da ake so. Ya kamata a aiwatar da rage motsa jiki akai-akai, a kusan lokaci guda. Hakanan ana yin "cat" a matsayin tsaye. Hannu suna tare jikin. Dole ne a saki jiki da tsokoki.

Ana aiwatar da ayyuka a kan numfashi. Kuna buƙatar zama a hankali, amma ba ƙasa ba. Lokaci guda tare da squat, yana da mahimmanci don yin karamin juyawa na jiki zuwa dama. Juya, hannayen ya kamata a lante a gwiwan hannu, kuma hannayensu sun matse zuwa dunkule.

Yayin santsi mai santsi mai sauƙi, tsokoki suna hutawa, jiki kuma zai koma matsayin sa na asali. Maimaita aikin ya kamata ya zama aƙalla sau 8, yana juyawa kowane bangare.

Wasu suna yin yoga. Akwai hanyoyi da yawa masu tasiri, amma hanyar Strelnikova ta riga ta amfana mutane da yawa waɗanda matsin su kan tashi lokaci-lokaci.

Embauke da kafadu

Za'a iya magance hawan jini ta hanyar wannan motsa jiki. Hannu ya lanƙwasa a gwiwar gwiwar. A kan wahayin, kana buƙatar sumbata kanka da kyau. A wannan halin, yana da kyau a tabbata cewa ƙafafun sun kasance daidai da juna kuma kada su ƙetare. An maimaita motsa jiki aƙalla sau 8. Yayinda kake shaye, ƙwayoyinka suna annashuwa, kuma hannayenka ƙasa.

Ta yaya ake juyo da Kai

Hakanan ana yin wannan motsa jiki yayin tsayawa. Ya kamata a juyo kan shugaban ba zato ba tsammani, a kan inhalation. Ya kamata kar a yi kwanciya a wani matsayi. Lationara aikin ya zama kusan babu tsammani ta bakin bakin ajar. Bayan juyawa 8, zaku iya ɗaukar fewan mintuna don tsagewa. A cikin duka, hanyoyi 12 tare da matakai 8 ya kamata a aiwatar.

Yin Motsa motsa jiki

Tsarin kulawa ya haɗa da ayyuka daban-daban. Wannan yana ba ku damar dawo da aikin jijiyoyin jini gaba ɗaya. Babu buƙatar yin watsi da kowane darasi - wannan dabarar zata ƙara haɓakar ƙwarewar.

Motsa jiki "Pump" yi tsaye. Kuna buƙatar durƙusar da dan kadan. Kashi yakamata ya zama semicircular. Tsokoki na kafadu, makamai da wuya suna buƙatar shakatawa. Aikin ya ƙunshi saurin motsawa, wanda yakamata ya kasance tare da mai saurin motsawa da kaifi mai ƙarfi. A zahiri, mutumin da yake yin aikin zai yi kama da bayyanar wanda ya tsinkaya wani abu tare da famfo.

Sanin yadda ake rage karfin jini ba tare da kwayoyin magani ba, zaku iya jin kwarin gwiwa a kowane yanayi. Tsayar da hankali kan duk shawarwarin, yana da sauƙi don kula da lafiyar ku don magance da hauhawar jini.

Ingancin Hanyoyin Nesa

Darasi na motsa jiki don hauhawar jini shine tsarin motsa jiki wanda likita zai zaɓa dangane da alamun masu haƙuri.

Don hanawa da hana hauhawar jijiyoyin jini a mataki na 1, ana ba da shawarar shiga cikin wasanni bisa ga ƙirar musamman:

1. Therapeutic tafiya. Darasin yana farawa da tafiya akan yatsun kafa, wanda daga baya suka matsa zuwa mataki zuwa wuri tare da inganta gwiwoyi.
   
   Darasi na gaba: an sanya kafa ɗaya a gaba, jikin jiki yana juyawa zuwa dama, an ɗaga hannu sama. Bayan juyawa, matsa gaba tare da kafa na gaba kuma juya a gaban kishiyar. Lokacin da aikin yayi, koma yin tafiya na 'yan mintina kaɗan.
2. Koaukar aiki tare da itace. Farawa don yin wannan darasi, kuna buƙatar ɗaukar harsashi tare da hannuwanku a ƙarshen ƙarshen, sanya shi a gabanka, kawai a sama da wuya. Ki ɗaga ɗan sanda kaɗan, ɗauki zurfi tare da hancinka da ƙafa ɗaya a ɗan baya kaɗan, sa shi a yatsanka. Exhale kuma tafi zuwa wurin farawa. Yi wannan algorithm tare da sauran kafa. Yawan maimaitawa sau 6 ne.

Irin wannan motsa jiki. Tare da cire ƙafa ɗaya a bayansu, suna yin ɗan rago zuwa ƙafar da aka ja da baya.

Sanya baya a madaidaiciya, ɗaga hannayenka kaɗan kuma nuna su a gefen hagu na kanka, ƙoƙarin ɗaga gefen hagu na sandar. Maimaita algorithm na aikin a wannan bangaren. Yawan maimaitawa sau 8 ne.

Darasi na safiya don hauhawar jini

Don kulawa da rigakafin hauhawar jini na 2, ana bada shawarar yin wasan motsa jiki a cewar wani tsari na musamman:

• Zauna a kan kujera. Yi zurfi mai zurfi tare da kirjin ku kuma shimfiɗa hannuwanku a gefe. Yi taɗi a hankali kuma ka ɗauki matsayin farawa. Maimaita sau biyar.
• Zauna a natsu. Don sanya goge a wuyan kafada, don shimfiɗa gwiwar hannu a tarnaƙi. Sanya motsi da gwiwar hannu. Yawan maimaitawa sau biyar ne.
• Matsayin farawa daidai yake, kafafu suna tsaye a gabanku. A cikin iska sukan “jawo” da'ira tare da ƙafafunsu. Yawan maimaitawa sau takwas ne.
• Ya kamata ku zauna a kujerar tare da baya. Mataki na farko shine juyawa jiki zuwa digiri 90 zuwa dama. Hannun hagu yakamata ya kai kusurwar dama ta saman ɗakin. Bayan taɓa kujera, komawa zuwa wurin farawa, mai gaji. Yi wannan darasi a gefe guda. Maimaitawa har sau 6.
• Kai matsayin wurin zama. Miƙe ƙafar dama ta gaba. A wannan lokacin, tanƙwara ɗayan ƙafa a gwiwa. Canja kafafu. Yi 8 sau.
• A matsayin farawa daya, nemi abincinta na baya, kafafu suci gaba. Yi sau 3-4 sau inhalation / ƙarewa ta hanyar diaphragm. Bayan numfashi, tashi da yin tafiya, tanadi kafafu biyu a gwiwowi.
• Don tsayawa. Shake madadin biyu kafafu. Yi maimaitawa uku.
• Sannu a hankali tsaya a kan yatsun ku, yayin da kawo hannayenku ga ƙafarku. Yi numfashi mai zurfi kuma, a kan jinkirin gajiya, sauko zuwa wurin farawa.
• Matsayi - tsaye a kafafu an zayyana a fadin girman da kafada. Sanya kafafunku dan kadan zuwa gefe kuma ja hannun ku a cikin shugabanci. Yi komai a kan numfashi. Theauki matsayin farawa, exhale. Maimaita waɗannan matakan zuwa gefe. Yawan maimaitawa sau 6 ne.

Marasa lafiya waɗanda suka sha wahala daga akai-akai, hawan jini ana wajabta magani a cikin wurin shakatawa.

A nan suna yin wasan motsa jiki a ƙarƙashin kulawa ta kwararru. Don tsara wannan magani, ya kamata ka nemi likitanka.

Bada motsa jiki

Don lura da hauhawar jini, ana ba da aikin motsa jiki sau da yawa. Yawancin lokaci ana ba da marasa lafiya don magance dabara ta Strelnikova. Koyaya, ga marasa lafiya masu hauhawar jini, wannan dabarar zata kasance mai ƙarfin gaske.

Magungunan motsa jiki tare da hauhawar jini da sauri yana kawar da damuwa mai juyayi, inganta hawan jini!

Motsa jiki akai-akai da kaifi zasu iya yin lahani fiye da kyau, sabili da haka, don ci gaba da jinya yana da amfani mutum ya kasance yana da sauƙin motsa jiki:

1. "Shiru, mai zurfi." A baya madaidaiciya, matsayi yana tsaye, hannaye suna kan ciki. A kan wahayin, ya zama dole don sannu a hankali shan iska ta hanci, yayin da yake kumburin ciki. Lokacin da girman ciki ya daina isa, muna samun hasken oxygen. A wannan yanayin, kiyaye madawwamiyar kafaɗun kafada. Riƙe numfashinku na sakan goma ka huta. Yi motsa jiki sau uku a jere.
2. "A hankali mara nauyi." Ya kamata a yi wannan aikin bayan an gama amfani da shi na baya. Ana yin shi ta hanyar kwatancen tare da motsa jiki na baya, kawai ƙoshin zai yi hankali ba tare da riƙe iska a cikin huhu da ciki ba. Yi motsa jiki sau uku, ba tare da hutawa ba.

Lokacin da aka sanya domin motsa jiki ya zama ya zama a kalla mintuna 45. Yawan horo - aƙalla sau 3 a mako. Yana da amfani don musayar lodi. Misali, wata rana zaka iya yin iyo, wata rana - tafiya.

Kafin fara azuzuwan, ya kamata ku ziyarci likitan ku don gano menene kaya masu amfani a gare ku a wani lokaci. Idan likita ya hana yin motsa jiki a cikin motsa jiki - kada ku yi fushi! Akwai wasu hanyoyi don hana hauhawar jini.

HANKALI NE KYAUTA
CIGABA DA KWANKWASINKA YANZU

Me yasa hawan jini ya bayyana

Kafin yin motsa jiki don hauhawar jini, yana da muhimmanci a san abubuwan da ke haifar da hawan jini, da yadda ake rayuwa tare da hauhawar jini. Babban abubuwan sun hada da:

• Mummunan halaye
• Kiba, rashin abinci mai gina jiki,
• Cutar koda
• M rayuwa da danniya.

Mutane da yawa suna mamakin yawan hauhawar jini. Wannan batun yakamata a kusanci shi daban-daban, la'akari da salon rayuwa, magani da kuma dalilan da suka haifar da cutar hawan jini, an kuma zaɓi wadatar marasa lafiya daidai.

Magunguna ba su yin magani na hauhawar jini, suna taimakawa rage matsin lamba. Amma idan salon rayuwar ya kasance iri ɗaya, to, alamomin matsin lamba sun fi girma kafin amfani da kwayoyi.

Sakamakon haka, mutum ba ya tunanin yadda zai yi rayuwa tare da hauhawar jini ba tare da kwayoyin cutar ba kuma ya ci gaba da irin wannan magani.

Fa'idodin motsa jiki na motsa jiki

Hawan jini ba magana bane!

An daɗe da yin imani da cewa ba shi yiwuwa a kawar da hauhawar jini gaba ɗaya. Don jin kwanciyar hankali, kuna buƙatar shayar da magunguna masu tsada koyaushe. Shin hakane da gaske? Bari mu fahimci yadda ake maganin hauhawar jini a nan da Turai.

Gymnastics tare da hauhawar jini yana da tasirin gaske akan aikin zuciya. Ana yin ƙarin jini a kai ba tare da ƙarancin ƙoƙari ba, don haka hauhawar jini a kan jijiya yana raguwa, kuma adadinsa zai zama ƙasa kaɗan.

Kulawar gida yana da amfani ga marasa lafiyar hawan jini. Akwai motsa jiki da yawa na numfashi don marasa lafiya masu hauhawar jini, alal misali, Strelnikova marubuci ko Bubnovsky. Idan an yi su kamar yadda aka zata, to zaka iya rage haɗarin cutar zuciya da samun raguwar hauhawar jini.

Motsa jiki don hauhawar jini yana da fa'idodi da yawa:

1. Za a iya yin wasan motsa jiki gwargwadon abin da kuke so (a ƙarƙashin kulawar likita),
2. babu yanayi na musamman da ake bukata
3. Ta hanyar aiwatar da motsa jiki da tsari, mutane suna rayuwa tsawon rai.

Yawan hawan jini yawanci suna tare da irin waɗannan alamu mara kyau:

• ciwon kai
• rawar jiki
• samarin
• gumi.

Jiyya tare da allunan a waɗannan yanayin bazai zama mai tasiri ba, saboda haka kuna buƙatar kiran motar asibiti don samun allura.

Wasan motsa jiki na numfashi don Strelnikova

Jiyya da rigakafin hawan jini yana da wuya ba tare da aikin Strelnikova ba. Wannan dabara tana da amfani ga marasa lafiya masu hauhawar jini, tana warkar da mutane da yawa a duniya. An tabbatar da cewa lokacin yin wannan hadadden, mutane suna rayuwa tsawon rai.

Dole ne a aiwatar da hadadden Strelnikova akalla watanni biyu a kullun, yayin da kuke canza salon rayuwar ku. Na farko, ana yin motsa jiki mafi sauki, sannan adadin su ya karu zuwa 5. Ana yin wasan motsa jiki don marassa lafiyar a gida.

A matakin farko, kuna buƙatar yin ɗan lokaci don nazarin dabarun Strelnikova don rage matsin lamba. Motsa jiki mai sauƙi "Doki" (a cikin bidiyon) ya dace azaman dumi. Mai haƙuri yana zaune a kowane matsayi kuma yana shakatawa, amma ya kamata ka lura da madaidaiciyar matsayi na baya. Kuna buƙatar ɗaukar numfashi mai zurfi 4 tare da hanci ba tare da tsayawa ba. Inhalation ya kamata ya zama mai kaifi da hayaniya. Bayan haka, dakata na tsawon dakika 5, na yin saurin yin numfashi da bakinka. Bayan haka an ɗauki ƙarin 4 hanci na hanci.

Ana yin wannan aikin aƙalla sau 24, tare da kowace maimaitawa kuna buƙatar yin numfashi 8 tare da hanci. Yayin motsa jiki, baza ku iya riƙe numfashinku ba, an kuma dakatar da yin dogon hutu.

Yaya yawan shayarwa na hanci da ƙonewa da za a buƙata:

• 4 hanci hanci - kaifi da aiki,
• 1 exhale - a hankali kuma a hankali.

Gymnastics ga masu fama da hauhawar jini ya ƙunshi maida hankali akan ƙwayar iska, bawai a kan gaji ba, don kar a rasa ƙidaya.

"Ladoshki" motsa jiki ne a tsarin Strelnikova, wanda aka yi shi a matsayin tsaye. Hannun ya kamata a lanƙwasa a gwiyoyin hannu kuma a matse zuwa ga kafadu, dabino suna fuskantar juna daga mutum. Yana da mahimmanci don yin nau'i-nau'i na ƙare da numfashi. Kashegari, kuna buƙatar wata hanya bayan ɗan gajeren hutu.

Lokaci na shirye-shiryen ya hada da aikin "direba". Kuna buƙatar yin sautsi mai kaifi tare da hanci sau 8, huta har tsawon lokacin da jihar ke buƙata, kuma maimaita. Darasi na numfashi da aka nuna don sauƙaƙa matsa lamba ana yin shi sau 12.

A ranar farko ta horo, mara lafiyar masu bukatar hauhawar jini suna buƙatar yin motsa jiki na kimanin mintina 15. Yakamata ayi shirye shiryen shirya safe da yamma.

Bayan kun kammala shirye-shiryen shirye-shiryen, kuna buƙatar zuwa "cat". Mai haƙuri ya tashi a daidai, nisa tsakanin ƙafafu ya kamata ya zama ƙasa da kafadu. Yin aikin, yana da kyau kada ku kawar da ƙafafunku daga bene.

Kuna buƙatar zaunawa da kyau kuma juya kullun jiki, yayin yin kumburi mai kaifi tare da hanci. Sannan akwai squat, jujjuya jiki zuwa wancan bangaren da kuma sake fitar da numfashi mai kaifi. A wannan yanayin, ƙonewa yana faruwa ba da izuwa tsakanin numfashi. Zai fi kyau a ɗauki numfashi 8 kuma maimaita motsa jiki kusan sau 12.

Juya jiki zuwa gefe yakamata a yi kawai a cikin kugu, yayin da matsayin baya zai kasance lebur. Yi wannan darasi tare da taimakon kujera. Buƙatar yin squats a kan kujera kuma juya jiki.

Jiyya don hauhawar jini tare da abubuwan motsa jiki ya kamata a wajabta wa tsofaffi masu kulawa. Wadanda suke da rauni da zazzabin cizon sauro na iya yin motsa jiki, a wannan yanayin ana juyawa ne kawai tare da numfashi lokaci guda.

Don yin aikin "Ruƙe kafadunku", kuna buƙatar ɗaga hannuwanku zuwa matakin kafada kuma ku tanƙwara su a gwiwanku. A lokaci guda, tare da hannuwanku biyu kuna buƙatar ɗauka kanku da kafadu, kamar dai don sumbacewa, yayin da kake shakar iska da hancinka.Yakamata ya kasance numfashi 8, maimaita motsa jiki akalla sau 12.

Hakanan wasan motsa jiki na Strelnikova ya hada da aikin "Head Turns". Don yin wannan, juya kai zuwa dama da shaƙa a hankali, sannan juya shugaban zuwa hagu kuma sake sake yin hura hanci. Fitar lokaci-lokaci bayan kowane numfashi.

A cikin aikin "Kunnuwa", ana karkatar da kai zuwa dama, kunnuwa ya taɓa kafada ta dama kuma hanci mai kaifi ne, bayan haka ana karkatar da kai zuwa hagu, yayin da kunne ya kamata ya taɓa kafada na biyu da kaifin kafaɗa. Sabani ƙonewa ta bakin.

Ana gudanar da darussan karshe don marasa lafiyar hawan jini a cikin tsarin Strelnikova don inganta yanayin jiki gaba ɗaya.

Motsa jiki "Sutura" akan hadaddun Strelnikova. Yana da Dole a karkatar da jiki gaba lokaci guda tare da shawa. A lokaci guda, hannayen suna rataye tare da yardar kaina ba tare da an ja da baya ba. A kan jiki, jiki yakan tashi, amma ba lallai ba ne don cimma madaidaicin matsayi na jiki.

A ranar farko, ana maimaita aikin sau 4, sannan lambar ta ninka. Kada ku ɗauki matsayin baya da ƙasa kaɗan, saboda wannan yana cutar da sakamakon.

Dangane da masu bin tsarin motsa jiki na Strelnikova, kowane irin wannan na'urar kwaikwayo yana da tasiri don hauhawar jini. Classes na dan lokaci daidaita al'ada matsa lamba. A cikin hauhawar jini, ana nuna magani.

Mafi kyawun motsa jiki

Akwai motsa jiki na jiki wanda zai zama da amfani ga hauhawar jini, komai tsawon lokaci.

1. Simulator ko hawa akan shimfidar laushi (a cikin bidiyon). Kuna buƙatar zaɓar matsakaicin matsakaici wanda jiki ke jin daɗi,
2. Yin iyo Mafi amfani ga kiba da cutar hadin gwiwa,
3. Gymnastics a cikin ruwa. Yana shakata tsokoki ta hanyar rage ƙarfin tsoka.
4. Tafiya a cikin iska.

Idan babu wata hanyar zuwa dakin motsa jiki, zaku iya siyan na'urar kwaikwayo don gwadawa a gida. Lokacin da ake amfani da hauhawar jini a kan jirgi na mataki, tare da dumbbells ko ball don yoga. Kwararren maharbi ko treadmill yana da amfani, kayan aikin suna ba ku damar yin wasan motsa jiki da ƙona kiba mai yawa.

Motsa jiki don hauhawar jini ya kamata ya zama mai tsauri, ba a ba da shawarar yin amfani da na'urar wutan lantarki, tunda wannan yana haifar da karuwar hawan jini kuma magani zai zama dole. Don rage haɗarin rauni, ana iya amfani da na'urar kwaikwayo kawai bayan dumama kafin motsa jiki.

Kafin horo, ba a ba da shawarar cin abinci mai dadi, yana ƙara matsa lamba. Yi amfani da na'urar kwaikwayo ba a bayan awa daya da rabi bayan cin abinci. A cikin azuzuwan, don rage matsin lamba, ba za ku iya shan ruwa mai yawa ba, adadin rabin rabin lita. Kuna iya amfani da wannan ko na'urar kwaikwayon, bayan tattaunawa tare da mai horo.

Yayin horo, mai haƙuri ya kamata ya lura da numfashi; numfashi mai zurfi da ƙoshin kurar ba su yarda da shi ba. Tare da rauni, dizziness da hauhawar bugun jini, kuna buƙatar dakatar da amfani da na'urar kwaikwayo da shakatawa, motsa jiki tare da hauhawar jini ya kamata a allurai.

A farkon motsa jiki, suna yin ayyukan motsa jiki don jagoranci jini zuwa ƙananan jikin. Kammala motsa jiki ta hanyar ɗumi ɗinka don daidaita yanayin numfashi da bugun zuciya.

Baya ga abubuwan da ke sama, daraktan asuba suna da amfani. Yi motsa jiki na baya, makamai da kai na rabin sa'a.

Yana da muhimmanci a tattauna da mai horo game da yawan darussan da ake buƙata kuma wanne mai horo za a yi amfani da shi.

Darasi kan tsarin Bubnovsky

A gida, zaku iya bayar da shawarar motsa jiki na Bubnovsky, wato, tsarin kwanciyar hankali na baya (a bidiyon). Don yin wannan, kuna buƙatar samun dukkan fuskoki huɗu don nuna fifiko a kan tafukan hannu da gwiwoyi. Bugu da kari, kare baya ya zama dole.

A darasi na gaba, daga wurin farawa kuna buƙatar zama a kan ƙafarku ta hagu, tanƙwara shi kuma a lokaci guda ja da ƙafafun dama. Legafan hagu ya shimfida sama har zuwa dama, yana ƙoƙarin faɗuwa ƙasa. Lokacin motsawa, hannun dama yana kan aiki sau biyu kuma lokaci guda - kafa na hagu, sannan mataimakin. Ana yin karin ƙarfi a ƙarshen maki. A hanya guda, kuna buƙatar yin motsi 20.

An shimfida baya daga wuri daya farawa, amma hannayen suna lankwashewa a gwiwan gwiwarka kuma yayin da kake shaye, jiki ya faɗi ƙasa, kuma lokacin da kake shaƙa, hannuwanka suna kwance, suna ƙoƙarin saukar da kanka a gwiwarka. A lokaci guda, tsokoki na ƙananan baya da baya suna horarwa. Yakamata a maimaita aikin har zuwa sau 6.

Ayyukan hawan jini wanda ke rage karfin jini koyaushe yana kawo fa'idodi mai amfani, mutane suna rayuwa tsawon rai, amma bai kamata ku dogara da wadannan hanyoyin ba. A cikin lokuta masu tasowa, ya kamata a kula da magani kamar yadda ake buƙata. Bidiyo a cikin wannan labarin zai gaya maka menene aikin motsa jiki da yadda yake shafar hauhawar jini.

Menene hauhawar jini?

Increaseara yawan jini a cikin jini zuwa 140/90 da sama ana kiranta hauhawar jini ko hawan jini mai mahimmanci. Zai iya zama ko dai cuta ce mai zaman kanta ko alama ce ta wasu cututtuka. Kasancewa da rauni, ciwon kai, farin ciki. Yanayi ne wanda ba shi da ilimin etiology wanda ba a sani ba, na hali ne ga mutane masu kiba masu wahala da ke fama da aiki, yana da matsaloli tare da glandar thyroid, ga marasa lafiya da raunin hawan jini. Rikice-rikice masu tsanani na hauhawar jini na iya zama bugun zuciya ko bugun jini.

Numfashi don rage matsin lamba

Magungunan magani na cutar yana farawa daga baya na hauhawar jini. A farkon haɓakar cutar, likita ya tsara hanyoyin da ba magunguna ba don magance alamunta - abinci, motsa jiki na numfashi. Ayyukan motsa jiki suna ƙarfafa tsarin zuciya da jijiyoyin jini, rage tashin hankali. Jin zurfin numfashi yana rage kaya a zuciya, hanya ce mai amfani wajen magance arrhythmia, yana haifar da kwantar da hankalin jijiyoyi da annashuwa. Tsarin numfashi na motsa jiki yana daidaita karfin jini kuma yana haifar da sakamako na warkarwa baki ɗaya.

Yadda za a rage matsin lamba tare da numfashi

Yawancin fasahohi na fasahar numfashi da motsa jiki, an inganta hanyoyin numfashi na musamman, aiwatar da yau da kullun wanda ke taimaka rage karfin hauhawar jini. Yin wasan motsa jiki na motsa jiki ya danganta ne da musanyar zaburarwa da karewar dura daban-daban, ta hanyar jinkiri tare da jinkirta numfashi. Dangane da hanyar, ana yin motsa jiki yayin kwance ko a zaune, wanda ya gabata ta hanyar injin kansa na musamman. Mayila a yi shi azaman prophylaxis na ƙara matsin lamba, alal misali, kafin aukuwa tare da tashin hankali mai juyayi.

Yin motsa jiki don rage karfin jini

Kulawa da hauhawar jini tare da taimakon wani tsarin na numfashi na musamman yana taimakawa wajen tsaftace sautin jijiyoyin bugun gini, kusan babu wani maganin cututtukan fata (sai dai cutar asma da sauran cututtukan cututtukan zuciya), kuma yana taimakawa wajen rage amfani da magunguna. Darasi na numfashi don hauhawar jini ta amfani da dabaru na musamman, wadanda suka fi fice daga cikinsu sune:

• Strelnikova bada numfashi don hauhawar jini,
• Batun motsa jiki Buteyko,
• koyarwar numfashi na Dr. Bubnovsky.

Bubnovsky darasi

Dokta Bubnovsky a cikin hadaddiyar tasirinsa ya haɗu da motsa jiki tare da cakuda motsa jiki. Lokacin yin motsa jiki, yanayi mai mahimmanci shine numfashin da ya dace, wanda shine oxygen wanda aka cika shi a cikin dukkanin tsarin jiki. Warmara dumama kanta mai sauƙi ce kuma tana ɗauke da tsarin sakewa:

• Kwanciyar hankali tsokoki. An yi shi a cikin matsayi a kan duka huɗu, tare da girmamawa kan makamai da ƙafafu. Numfashin yana da natsuwa, zurfi. Lokacin jagoran shine mintuna 3.
• Koma baya. A wannan matsayi, tare da iska mai ƙarfi, tanƙwara da baya, tare da ƙoshin hutawa - zagaye. Yi a daidaitaccen tafiya, fara da 25-30 sake.
• Matsawa mai tsauri. Daga matsayin tsaye yayin da kake shayarwa, ɗauki wani babban matakai gaba kuma lanƙwasa ƙafar gaban kafa (kafafun ta baya ya tsawanta), shimfiɗa hannayenka sama da kan ka ka haɗa hannuwanka. Riƙe wannan wuri tare da riƙe numfashi na 3-6 seconds, komawa zuwa wurin farawa, ɗan hutu kuma maimaita daga ɗayan kafa. Yawan maimaitawa sau 7-10 ne.

Cikakkun Motsa Jiki

An gabatar da dakin motsa jiki don rage matsin lamba a cikin hadaddun darussan motsa jiki (Strelnikova, hanyar Bubnovsky), sabili da haka, don matakai daban-daban na cutar akwai shawarwari, dangane da tsananin yanayin hauhawar jini. Don kowane rashin jin daɗi da ke faruwa yayin kisan, ya kamata ku daina don kada ku cutar da lafiyar ku.

A cikin farkon matakan

A matakan farko na haɓakar hauhawar jini, likitoci sun ba da shawarar kula da hadadden tsarin na Bubnovsky, wanda ya haɗa da "diaphragmatic" numfashi. Ana yin shi a cikin supine matsayi. A kan shawa, ciki yana gudana gwargwadon abin da zai iya sama, gaba daya kirjin ya cika da iska, kan kumburi ana zana shi da zurfi, yana jingina da kashin baya. Yawan numfashin numfashi a cikin sake zagayowar shine 5-7, yawan kusanci shine 3-5.

Tare da rikicin hauhawar jini

Tare da digiri mai tsanani na haɓakar cutar, alal misali, tare da rikicewar hauhawar jini, kada kuyi motsa jiki mai ƙarfi. Gymnastics yana da shawarar zama mai laushi, alal misali, jerin motsa jiki daga hanyar Strelnikova. Rage yawan hanyoyin, lokacin aiwatar da tsananin kaifi tsakanin su. Yi duk abin da ke zaune, a hankali, a natse, a hankali lura da yanayin ku.

Don ciwon kai

Hanyoyin Strelnikova suna da kyau ga sauƙaƙa ciwon kai. A yayin harin, kafin kowane motsa jiki, yi ƙarancin motsin jiki sau 3-4, sannan sai a huta tsawon dakika 10, maimaita sake zagayowar daga sau uku zuwa biyar. A cikin wurin zama, yi ayyukan motsa jiki na asali ga marassa lafiyar jijiyoyin jini - “Ladoshki”, “Pogonichki” da “Pump”, sannan ku tashi ku gama aikin gaba ɗayan, sai dai “Pendulums”, “Juyayi na kai”, “Kunnuwa”.

Don inganta zaman lafiya

Motsa jiki na motsa jiki don inganta lafiya yakamata a yi shi akai-akai, zai fi dacewa kowace rana. Kafin fara azuzuwan a Bubnovsky, ya wajaba don dumama jiki, kamar a gaban ilimin motsa jiki. Kowane ɗayan hadaddun da aka bayyana suna da nasa fa'ida da rashin jin daɗinsu, suna da tasiri a hanyarta, kuma tana buƙatar tsarin mutum. Gwada hanyoyi daban-daban don tantance wanne ne yafi dacewa a gare ku.