Therappeutic bada domin atherosclerosis na kwakwalwa

Cerebral atherosclerosis yana haɓaka hankali kuma ana bayyana shi a cikin kunkuntar ƙwayar ƙwayar jijiyoyin jiki sakamakon samuwar ƙwayoyin cholesterol. Take hakkin da ke gudana daga cikin wurare dabam dabam da yake yaduwar jini yana haifar da rage yawan abinci a yankin da abin ya shafa.

Rashin abinci mai gina jiki na kwakwalwa yana bayyana ta ciwon kai, farin ciki, ƙwaƙwalwa mara kyau, da kuma tarwatsa hankali. A manyan al'amura, mutum ya rasa karfin aiki har zuwa nakasa.

Halin mafi haɗari a cikin hauhawar jini zai zama bugun jini (ischemic, basur ko nakasasshe wurare dabam dabam) tare da nufin mutuwa. Lokaci na lokaci yana ba ku damar gujewa wannan bayyanuwar kuma inganta yanayin haƙuri tare da atherosclerosis da aka riga aka inganta.

Tabbatar da ilimin kwalliyar dole ne ya hada da aikin motsa jiki, wanda za'a tattauna a wannan labarin.

Muhimmancin Movementungiyar Lafiya

Ayyukan motsa jiki hanya ce mai kyau don magance cuta. Gymnastics don atherosclerosis na tasoshin cerebral yana ba ka damar:

• haɓaka wurare dabam dabam na jini, wanda ke haifar da raguwa a cikin bayyanuwar atherosclerosis,
• inganta elasticity daga cikin jini wurare dabam dabam,
• kara karfin zuciya,
• hanzarta metabolism, wanda ya rage tarin cholesterol a cikin jijiyoyin jijiyoyin jiki,
• rage nauyi, wanda yake sauƙaƙe yanayin mai haƙuri,
• kunna garkuwar da ke cikin jiki don yaƙar cutar,
• ƙara haƙuri a kan jiki,
• kara samarda iskar oxygen zuwa kashin zuciya da kwakwalwa.

Game da lalacewar jijiyoyin jiki, yana da mahimmanci a tuna cewa hadaddun motsa jiki na jiki yakamata ya haifar da yawan aiki, amma a lokaci guda nauyin ya isa ya kunna jiki. A cikin zaɓin motsa jiki ya kamata a fi son motsa jiki safe, aikin motsa jiki, tafiya, yoga, iyo. Abun saukar da wutar lantarki da azuzuwan jurewa ba ya halatta.

Mahimmanci! Lokacin yin darussan don marasa lafiya tare da bayyanar cututtuka na atherosclerosis na kwakwalwa, yana da muhimmanci a kula da lafiyarsu da daidaita nauyin daidai da haƙurin mutum. Tabbatar don auna karfin jini da kirga bugun jini. Manuniyar hawan jini yakamata ya kasance canzawa, yawan zuciya ya kamata ya wuce 30% na bayanan farko. Don haka tare da bugun bugun bugun 100 na minti ɗaya bayan saiti, bai kamata ya zama mafi girma ba sama da 130. In ba haka ba, ya kamata a rage nauyin.

Gymnastics

Jirgin motsa jiki mai warkewa ya hada da motsa jiki na safe, wanda dole ne a yi shi kullun, kuma motsa jiki na motsa jiki a kalla sau 2 a mako. Zai fi kyau fara magani a ƙarƙashin kulawar ƙwararrun masani, bayan zaɓin nauyin da za ku iya yi da kanku a gida.

Don cire tsananin damuwa da fashewar “kwari” a gaban idanu, zai fi kyau a fara darasi na safe ba tare da tashi daga kan gado ba:

1. Tabbatar yin wasu layuka da yawa, saboda wannan ya isa ya hana hannayenku sama, zuwa garesu, zuwa rufi (muna yin sau 4-8 tare da hannu guda, sannan biyu tare).
2. Ja yatsun kawayenka daga gabanka, ka karkatar da juna ta kowace kafa da tare.
3. A lokaci guda muna jan hannayenmu sama da kafafunmu ƙasa.
4. Ba tare da canza matsayi ba (kwance akan bayan) na hannu tare da jikin, a madadin kuma tanƙwara da daidaita kafafu (kamar dai tafiya).
5. Kafafu suna lankwashewa a gwiwoyi, muna danna ƙananan baya da kashin kasusuwa zuwa gado a madadin haka.

Kowane motsa jiki ana yin shi sau 4-12, azuzuwan farko da muka fara da ƙaramar maimaitawa (2-3) ga kowane motsa jiki. Bayan daɗaɗɗen haske a cikin matsayi mai mahimmanci, ya kamata ku zauna a hankali.

Yayinda jiki ya saba da matsayin da ya canza, yi dakin motsa jiki don idanu (sama, ƙasa, hagu, dama, motsi). Don shakatar da idanun, shafa dabino a kan juna da haɗe zuwa idanun, idanun suna buɗe, zauna a wannan matsayin na mintuna da yawa.

A cikin wurin zama, muna yin motsa jiki da yawa (juyawa hannayenmu, karkatar da hagu da dama, shimfiɗa kambi zuwa rufi, juya kawunanmu zuwa tarnaƙi).

Darasi na jirgi da kai

Kyakkyawan sakamako don haɓakar kewaya jini a cikin kwakwalwa yana daɗaɗaɗa wuya:

1. Daga matsayin zaune ko tsaye. Sanya dabino a cikin kulle a goshin kuma latsa su a kan kai, kai a hannu, jinkirtawa har zuwa 30 seconds da shakatawa. Madadin sau 4-8. Maimaita guda tare da hannuwan a baya na kai, 1 hannun kowace haikali.
2. Rub da hancin murfin murfin, murfin wucin gadi na ƙugiya.
3. A madadin haka taɓa kan kafadar kunne.
4. Youraga kafadu.

An ba da shawarar kammala caji idan akwai matsala ta kwakwalwa ta hanyar tafiya cikin da'ira, ba a amfani da gudu. Yin numfashi kyauta ne a ko'ina cikin mahallan. Ba kwa buƙatar yin motsa jiki da yawa. Ya isa ya ɗauki minti 7-10 a kullum kuma tashi bayan bacci zai kasance da sauƙin. Bayan 'yan makonni, lokacin da aka miƙe, tsutsaura, fyaɗa a gaban idanunku zai shuɗe, kuma yawan rigar zai ragu.

Shawara! Kammala dakin motsa jiki mafi kyau tare da tausain kai na mintina 3-4. Motsa jiki don atherosclerosis na tasirin cerebral ana bada shawarar a kammala tare da karamin ginin ingin kansa. Haske na durƙushewa da shafa na wuya da kuma manyan occipital burs yana haɓaka kewaya jini a cikin kwakwalwa, yana haɓaka tasirin motsa jiki, yana rage ƙarfin tsoka.

Mahimmanci! Yin rigakafin cutar ya fi dacewa ga magani. Zai fi kyau fara fara motsa jiki daga shekara 40 zuwa 45. Baya ga darasi na safe, ya wajaba don yin motsa jiki mara nauyi yayin rana, musamman tare da tsawan tsayayyen aiki (aikin kwance, ko matsin lambar tsaye). Waɗannan nau'ikan ilimin motsa jiki suna da sakamako mai kyau: tafiya, gudu, hawan keke. Tare da haɓakar atherosclerosis, ba a amfani da gudu.

An zaɓi hadadden aikin motsa jiki don maganin atherosclerosis daban-daban ta ƙwararren likita a asibiti.

Yoga da rawa

Movementsungiyoyi masu laushi, musamman ga kiɗa, suna jimre wa damuwa wanda ke cutar da bangon jijiyoyin jiki da aikin ƙwaƙwalwar zuciya, da motsi masu ƙarfi suna ƙarfafa jiki gaba ɗaya da inganta hawan jini yayin canje-canje na atherosclerotic. Kowane mutum na iya yin yoga, ba tare da la'akari da matakin shiri da shekaru ba. Babban abu shine zaɓi wani tsari mai dacewa da farawa tare da motsawa mafi sauƙi.

Darussan raye-raye, ban da ƙarfafawa na gaba ɗaya, daidai yana daidaita aikin mai amfani da kayan aiki da taimakawa don kawar da bacin rai wanda galibi yake rakiyar tsofaffi.

Bada motsa jiki

Aikin yin numfashi wata hanya ce mai kyau wacce zata dace da hawan jini. Inganta zagayarwar jini da dawo da daidaiton tunani a cikin yanayi na damuwa.

Yin motsa jiki na numfashi baya buƙatar horo na musamman kuma zaku iya aiwatar da zaɓuɓɓukan ƙaiƙayi da ƙarfi. Babban dokar numfashi a cikin atherosclerosis shine inhalation yayi kasa da gajiya. Inhalation ya nuna ta hanci. Exhale ta bakin. Sakamakon zai kasance mafi girma yayin furta sauti iri daban-daban akan exhale.

Tsarin tsari na tsarin motsa jiki daban-daban don atherosclerosis yana kawar da alamun rashin kyau a cikin makonni 2-3 daga farkon jiyya. Resistanceara yawan juriya ga damuwa, inganta kwakwalwa da abinci mai gina jiki. Koyaya, kwararren likita ya kamata ya kula da shi. Abun da aka zaɓa wanda bai dace ba zai iya shafar lafiyar mai haƙuri.

Tsarin ilimin pathology

Atherosclerosis wata hanya ce ta cuta da ke tattare da lalacewar jijiya da ƙwaya mai haɗuwa da haɗuwa da ƙima mai nauyi wanda ke cikin jijiyar jiragen ruwa. Wannan halin sannu a hankali yana haifar da rikicewar yanayin jini.

Ciwon kai yana faruwa lokacin da ƙananan jijiyoyi suka lalace ta hanyar ƙwararrun atherosclerotic (cholesterol) waɗanda suka taru a cikinsu. Lumarancin ƙwayoyin jijiya a lokaci guda, suna haifar da lalata ga gabobin ciki da yawa. Mafi yawan lokuta shi ne kwakwalwa da jijiyoyin jini (jijiyoyin jini).

Yayin da cutar ke ci gaba, alamu masu zuwa suna fara bayyanuwa da ƙwazo:

• ƙwaƙwalwar ƙwaƙwalwar ajiya
• raunin hankali,
• gajiya,
• janye hankali
• yanayi canzawa
• matsala barci
• An haɗu da migraine tare da farin ciki.

Idan an furta atherosclerosis na ƙwayar hanji, to mutum zai iya fuskantar rikice-rikice na kwakwalwa wanda ke tare da ciwon kai a kai a kai. Kamar yadda alamu na gida suke bayyana tsananin wahala, magana mara hangen nesa da hangen nesa.

A cikin maganganun ci gaba, tare da lalacewar kwakwalwa ko igiyar kashin baya, mai haƙuri yana haɓaka kumburi ko paresis. Tare da inna, motsi mara ƙwarewa cikin mutane ba ya nan. Kuma tare da paresis, motsi na son rai yana raunana ko iyakantacce. Sabili da haka, hadadden aikin motsa jiki don cututtuka na tsarin juyayi na tsakiya na iya kawo ci gaba a yanayin mai haƙuri.

Fa'idodin motsa jiki

Ga marasa lafiya da atherosclerosis, motsa jiki babban ƙari ne ga babban jiyya. Mafi sau da yawa, cutar tana haɓaka asalin baya na rashin aiki na rayuwa saboda rashin abinci mai gina jiki, ƙarancin motsi.

Motsa jiki don maganin atherosclerosis:

• yana ƙara sautin tsoka, jijiyoyin jini,
• normalizes metabolism,
• yana hanzarta kawar da gubobi, mummunan cholesterol daga jiki,
• yana karfafa zuciya
• cike da jini tare da oxygen, abinci mai gina jiki,
• rage hadarin cututtukan zuciya.

Motsa jiki yakan yi kowace rana. Sakamakon yana sananne ne bayan tsawon wata horo.

Abubuwan horo na asali

Gymnastics don atherosclerosis na kwakwalwa sun hada da: motsa jiki, motsa jiki na motsa jiki, tafiya, wasannin waje, wurin iyo, tsalle-tsalle, Nordic tafiya.

Lokacin zabar aikin jiki, shekarun haƙuri, digiri na shiri, mataki na atherosclerosis, ana yin la’akari da cututtukan haɗin gwiwa. Sabon shiga yana buƙatar bin ƙa'idodi kaɗan:

• Gymnastics yana farawa da dumama shi, shimfida tsoka mai santsi. Idan kaya masu nauyi ne kawai ke tafiya, yin iyo, tsalle ko tafiya, yana da kyau a kara su da aikin motsa jiki na safe.
• Ana yin darussan gabaɗaya tare da abubuwa don aiki daga tsokoki na wuyansa, kafadu, makamai. Ba za ku iya juya sosai ba, canza matsayin jiki, da sauri squat ko lanƙwasa. Motsi ya kamata ya zama mai jinkiri, santsi ba tare da jerking ba
• A yayin motsa jiki, suna sa ido sosai a kan halayensu, ƙimar zuciya. Idan akwai rashin jin daɗi, ana dakatar da aiki.
• Gymnastics yana contraindicated a cikin m cututtuka da zazzabi, da wuce haddi na na kullum cututtuka, thrombosis, ciwon kai mai tsanani.

Bayan daidaitawa da tsokoki zuwa kayan lodi, ana iya karuwa. Matse, matakin da aka yarda zai taimake ka ka zabi mai horo don aikin motsa jiki. Kuna iya kewayawa gwargwadon yadda kuke ji. Idan an zaɓi abubuwan da suka dace daidai, bayan wasan motsa jiki mutum yana jin haɓaka da ƙarfi, yanayi mai kyau.

Shirya darussan zafi

Tare da cerebral arteriosclerosis, ana yin motsa jiki a hankali, ba tare da riƙe numfashinku ba:

1. Yi fitar da tsokoki na wuya. Yi madaidaicin tiltsin gaba, baya, dama, hagu. 15 sau don kowane shugabanci.
2. Suna zana lambobi daga 1 zuwa 10 tare da hanci a cikin iska, idanunsu a rufe, kuma kewayon motsi yana da matsakaici. Irin wannan aikin motsa jiki ya dace don lura da cututtukan ƙwayar mahaifa, osteochondrosis na mahaifa (mataki na sakewa).
3. Andaga kuma ka runtse kafadu sau da yawa. Yi numfashi a ko'ina, da zurfi.
4. Yin tafiya a kan tabo na minti 1-2.
5. Classic squats. Kafafu kafaffun kafaɗa ne, baya yana madaidaiciya. Squat sannu a hankali domin kwatangwaloku yayi daidai da bene.
6. Lunges gaba. Suna tsaye a tsaye, suna ɗaukar matakai mafi sauƙi a gaba, suna durƙusa gwiwa a kan kusurwar dama. Sun koma matsayinsu na asali, sun canza qafar su.
7. Torso gaba, dama, hagu.

Ba a amfani da dumbbells ko wasu masu amfani da nauyin nauyin lokacin dumama. Kowane motsa jiki ana maimaita shi sau 6, jimlar 2-5 ke nan. Za a iya yin amfani da dumama a kowane mataki na atherosclerosis.

Darasi na Core

Inganci don magani, rigakafin atherosclerosis na tasoshin kwakwalwa, wuya. Na farko, suna yin wasan motsa jiki 1 lokaci / rana, sannu a hankali suna ƙara nauyin, suna kawo shi har sau 3 / rana.

Cikakken No. 1 - ana yin dukkan motsa jiki yayin da suke zaune akan kujera:

1. Ku ware hannayenku. Sannu a hankali jingina da baya, yana ƙoƙarin kai ƙafa. Suna yin shi a hankali, suna guje wa bayyanar jin zafi.
2. Iseaga hannun dama, tanƙwara hagu. Daga nan hagu - jingina zuwa dama.
3. Riƙe wurin zama kan kujera, a madadin ɗaga kafafun su. A baya madaidaiciya
4. Aauki numfashi mai zurfi, bakin ciki, karkatar da kanka ƙasa, dama, baya, hagu. Jira 20-30 seconds kafin na gaba maimaita don kauce wa tsananin.

Kowane motsa jiki ana maimaita shi sau 2-4, ba fiye da hanyoyin 2 ba.

1. Kusa da ciki - an juyar da kan shugaban, an sanya hannaye a karkashin ƙananan hakarkarinsa. Exhale - an dawo da shugaban baya, yayin da bangarorin suka matse, suna kwance tsokoki.
2. Inhale - an jawo makamai sama, da dan kadan suka sake jefa kanka baya. Exhale - ɗauki matsayin farawa.
3. Yi numfashi mai zurfi, yayin juyawa kafadu kafada. Exhale - kafadu suna jan gaba. Suna shakata tsokoki, suna hutawa don 10-20 seconds, suna maimaita motsa jiki.
4. Sha ruwa, ɗauki hannayenka zuwa gaɓoyun, a lanƙwasa gwiwowi, sannan ka daidaita.
5. Handaga hannun damanka a gaba, zuwa gefe, baya, sannan hagu. An sake yin motsi da kafafu. Kar a lanƙwasa, ɗaga ba m. Idan da wahala a sami daidaito, zaku iya riƙe kan kujera. Koma baya ya zama madaidaiciya

Kowane motsa jiki ana yin shi sau 5, kusada 2-4.

1. Don dawo da ƙafar dama, saka kan yatsan. Bar hannun hagu baya, tanƙwara hannun dama, danna shi a kirji. Aauki numfashi mai zurfi, sa'ilin ya cika. Tashi kai tsaye. Maimaita tare da ɗayan da ƙafa.
2. Samun numfashi mai zurfi, ɗaga hannuwanku, shimfiɗa sama, ba tare da ɗaga sheqa daga ƙasa ba.
3. Kwanciya akan bayanku ku kwaikwayi matakan. Yi wasan motsa jiki na 30-60 seconds.
4. Zauna a kasa gaba yayi gaba. Shafi - shimfiɗa hannuwanku zuwa bangarorin. Exhale - jingina da gaba, ƙoƙarin isa yatsanka.
5. Sanya hannuwanku a kusurwar 90 0, dabino. Inhale - shimfida kirji a gaba. Exhale - shakata.

Yi 5-10 sau, ba fiye da hanyoyin 3 ba.

Gymnastics yana inganta jini a cikin kai, kirji, rami na ciki, yana kawar da cunkoso.

Exercarin motsa jiki don tasoshin wuyansa

Ta hanyar jijiyoyin mahaifa, ana yin bayar da jini ga kai. Abubuwan da ke raunana, tasoshin da aka raunana suna lalata abinci mai gina jiki, rage kwararar oxygen zuwa sel kwakwalwa.

Sau da yawa azaba, farin ciki, fitsari yana yiwuwa. Sabili da haka, motsa jiki ya haɗa da tsarin motsa jiki don ƙarfafa tsokoki na mahaifa, arteries:

1. Lean a kan bango tare da baya da baya. Kashe ruwa, danna kan bango gwargwadon yiwu don a sami tashin hankali mai wuya a cikin wuya. Riƙe matsayin na 5-10 seconds, shakata.
2. Zauna a kujera, sanya dabino a goshin ku, latsa ƙasa don karkatar da kai. Musclesarfafa tsokoki na wuyansa, ƙirƙirar juriya ga matsa lamba. Rike kai tsaye. Tsawon lokacin aikin shine 10-15 seconds.
3. An maimaita aikin, amma an sanya dabino a bayan kai, sannan a dama da hagu.
4. An kammala hadaddun ne ta hanyar jujjuya shugaban kai, sau 10 na farayin agogo 10, sannan counterwatwise 10.

An haramta aji tare da wuce gona da iri na osteochondrosis.

Bada motsa jiki

Jirgin motsa jiki yana motsa jini, yana wadatar da jini tare da oxygen, yana haɓaka metabolism. Horo yana da amfani sosai a cikin sabon iska, wanda ke inganta tasirin warkarwa. Ka'ida ta asali: sha iska ta hanci, fitar da bakin ta hanyar lebe matse.

Ayyuka masu tasiri don atherosclerosis:

• Tsaya a tsaye, fadi da ƙafafun kafaɗa. Sanya dabino na hannun hannu akan kirji, ɗayan a ciki. Shortauki gajeren numfashi 4-6, amfani da kirji da farko, sannan ciki.
• Kafaffun kafaɗun haɗuwa, shimfiɗa makamai.Inhale - hau kan yatsun kafa, kangara - sauka.
• Kafafu suna da fadi fiye da kafadu. Inhale - jingina da baya, ɗora bayanka. Exhale - sannu a hankali komawa zuwa wurin farawa.
• Tsaye ko zaune, ɗauki gajeren hutu sau 4. Riƙe numfashinka har zuwa 10 seconds, exhale da.

Domin zama daya, ana bada shawarar yin kowane motsa jiki sau 10-15.

Menene wannan cutar?

Atherosclerosis (ICD 10) cuta ce da ta shafi nau'ikan jijiya. Ganyen lipids din da jikin (fats / cholesterol) ya zauna akan bangon jijiyoyin jini, wanda hakan ke haifar da aikin jijiyoyin jini.

A wurin zama, cutar tana da nau'ikan da ke zuwa:

• atherosclerosis na cututtukan jijiyoyin zuciya (cardiac) - yana haifar da bugun zuciya, yana haɓaka angina pectoris da ischemia,
• aortic - lalacewar babban jirgin ruwa na jiki (cardiac, ciki), yana shafar dukkanin gabobin, yana lalata yanayin aikinsu,
• na koda atherosclerosis (na koda tasoshin) - take kaiwa zuwa hauhawar jini, rashin aiki koda,
• cuta na cerebrovascular - rushewar kwayoyin gaba ɗaya,
• na gefe - lalacewar tasoshin gwiwoyin hannu na sama da / ko ƙananan.

Cutar ta bayyana kanta duka a wuri guda na cutar, da kuma cikin hadadden wuri. Yin motsa jiki tare da ita yana da amfani sosai. Ayyukan da aka zaɓa na musamman na zahiri suna mayar da mai haƙuri, taimakawa ba kawai don rasa nauyi ba, har ma don rage ƙimar cholesterol, wanda ya haifar da matsalar.

Waɗanne ayyukan jiki ne suke da amfani musamman?

Motsa jiki yana taimakawa rage tsari na lalata cututtukan koko. Yana da muhimmanci a tuna hakan Daga dukkan ayyukan jiki, mafi yawan duniya shine tafiya da motsa jiki safe.. Sun dace da kowane mataki na cutar, kuma ana amfani dasu don rigakafin.

Tare da atherosclerosis, nau'ikan motsa jiki masu zuwa suna da amfani:

• tafiya - tsofaffi har zuwa 2 km., Mutanen da ba su fi 5 km ba. m
• dakin motsa jiki - wanda ake yi da safe,
• hawan doki - kimanin awa 2,
• kankara kankara - awa 1.5 a kowane darasi, zai yiwu sau ɗaya a mako,
• hawan keke - har zuwa kilomita 15,, asuredaunar hawa,
• jirgi - daga 5-10 km.

Bayan magani, an yarda da marasa lafiya masu laushi na jiki mara nauyi. An ba shi izinin magance su kawai idan mutumin ya murmure kuma babu yiwuwar sake dawowa.

Darasi yayin kwance a bayanku:

1. Sanya hannuwanku a gwiwanku kuma kuyi numfashi, daidaita hannuwanku da shaye - 5-10 sau sau biyu.
2. Sanya kafafunku a madaidaiciya, shimfiɗa hannuwanku tare da jiki, matsi da shakata hannayen a cikin dunkule sau 5-10, sannan ku sanya motsin da'ira tare da su a cikin shugabanci kuma a cikin sau 5-10 kowane, maimaita sau 2.
3. Kafa ta dama tana lankwashewa a gwiwa, tanƙwara da daidaita ta sau 2, tanƙwara kuma daidaita madaidaiciyar hagu sau 2, sannan a lanƙwasa - lanƙwasa dama da hagu sau 2, yi sau 2.
4. Kafafu suna madaidaiciya, sannu a hankali gwiwoyi na dama da mike, sannan kafa ta hagu, yi sau 4 cikin tsari 4.

Darasi na tsaye:

1. Mun riƙe kafafu tare, hannaye tare da jiki, muna ɗaukar madaidaiciyar ƙafa ta dama zuwa gefen, komawa zuwa wurin, yi shi sau 4, sannan yi daidai tare da hagu na hagu, yi shi a cikin saiti 2.
2. Kafafu suna da kafaffun kafaɗa, hannayen suna tare da jiki, za muyi a madadin madogarar ta gefen hannun tare da ƙananan hannayen, sannan kuma shaye, madaidaiciya sama da ɗaukar numfashi, maimaita sau 5-10.
3. Kafafu tare, hannaye a kan bel - in ba haka ba sai a ɗaga kafafun madaidaiciya, a motsa su zuwa gefe, muna yin sau 4 a cikin jere biyu.

Yaya ingancin magani tare da magungunan jama'a, karanta nan yadda ake magance cutar, koya a nan.

Jirgin motsa jiki na warkewa ko motsa jiki na motsa jiki

Magungunan motsa jiki don atherosclerosis yana dogara ne akan motsa jiki na jiki tare da kaya masu nauyi har zuwa 1 kg ko ba tare da su ba, suna tafiya, motsa jiki na numfashi.

An hana yin wasanni masu nauyi da nauyi tare da atherosclerosis. Misali, wannan shine nauyin sama da kilo 1, motsa jiki tare da hadaddun daidaituwa da riƙe numfashi, motsi mai haɗari tare da canjin matsayi. Hanyoyin motsa jiki na warkewa yana da natsuwa kuma an auna su, yawan maimaitawa ya dogara da makurar, matakin bunƙasa cutar da kuma shekarun mai haƙuri.

Yakamata a yi motsi yadda ya kamata kuma tare da hutawa bayan kowace hanya. An zaɓi ayyukan motsa jiki daban-daban kuma sun haɗa da tafiya yau da kullun, yin iyo, kewaya.

1. Tafiya da matsakaicin matakan 30 seconds zuwa minti daya.
2. Torso zuwa gefe sau 5-6 akan kowane gefe (hannaye akan bel, kafaɗun kafada kafaɗa).
3. Aiki tare da kujera - riƙe a bayan kujera sannan kuma a ɗaga kafaɗa madaidaiciya sau 3-5, ko kuma, riƙe da hannaye biyu, a hankali squat, exhale, tashi tsaye - shaƙa.
4. Torso juya - kafafu tare, hannaye a kan bel, yi sau 5-6, exhale lokacin juyawa.

Classes don atherosclerosis na ƙananan ƙarshen (hanzarta tsayar da jijiyoyin jini, tsokoki na tsaye tare da iskar oxygen):

1. muna zaune akan kujera muna daga hannayenmu sama, dauki numfashi, runtse hannayenmu da shaye-shaye, maimaita sau 5-6,
2. zaune a kan kujera, riƙe hannayenmu a kafaɗa, juya a cikin haɗin gwiwa kafada sau 16-20,
3. zaune, shimfiɗa hannuwanku zuwa safafunanku kuma madaidaiciya, yi sau 5-6,
4. a tsaye, ɗaga kafafunku kuma a hankali girgiza su don 30 seconds kowane.

Motsa jiki idan akwai lahani ga mahaifa arteriosclerosis (da nufin rage matsi da tsaftace tasoshin kai:

1. tafiya 1-2 mintuna
2. a tsaye, kafafu baya, fara fara lankwashewa a gaba, yayin da muke shaye - muna madaidaici da shaɗa (sau 5-6),
3. tare da kujera ko goyan baya muna yin lanƙwasa ƙafafun madaidaiciya zuwa gefe, muna ɗauka sau 10,
4. mun tsaya kai tsaye kuma muka juya jiki, mu juye da hannayenmu kuma mu sha iska sosai, mu dawo kan cinya (sau 4-6).

Me zan iya yin rigakafin?

Don rigakafin cutar, akwai motsa jiki da yawa, mafi yawan su:

1. Rufe ƙafa da hannuwanku - a cikin matsayin supine, zamu fara kawo ƙafa da hannaye tare, sannan muna shimfiɗa su da kuma shimfiɗawa, a hankali ya dawo zuwa wurin farawa (yana tsabtace sifofin kwakwalwa sosai, yana watsar da jini daga kai.
2. Kifin zinari- ana yi bayan farkawa. A cikin kwance kwance akan gado, shimfiɗa hannuwanku a cikin yankin na vertebra na huɗu, cire safa na ƙafafunku zuwa gare ku, muna ƙara tashin hankali na jiki. Tare da aiwatar da hukuncin da ya dace, zaku iya jin ɗan rawar jiki a kan gabar jiki, motsa jiki yana kunna zagayawa jini.
3. Faɗakarwa - An tsara shi don tsarkake hanyoyin jinin jini da karfafa su. Ana yin sa tun da bacci a gado. Mun fara ɗaga makamai da kafafu, kuma girgiza jiki na kimanin minti 3 (motsa jiki yana haɓaka jini daidai, yana taimakawa wajen cire gubobi da aka tara daga tasoshin, yana ƙara ƙarfi).

Shin akwai abubuwan hanawa?

Tare da atherosclerosis shirya bada kuma bayar da aikin jiki yakamata ya kasance tare da taka tsantsan. Akwai contraindications. Misali, tsofaffi masu ƙarancin motsi da cututtukan haɗin gwiwa bai kamata a tsara musu matakan yin rigakafi waɗanda ke buƙatar aiki mai yawa ba.

Untatawa suna faruwa ga ruwa, motsawa, hawan keke, doguwar tafiya, motsa jiki tare da kujera da kwance. Tsofaffin mutane ba za su iya sauka daga kan bene ba tare da taimako da cutarwa ba, za su iya cutar da kansu yayin aiki tare da kujera, wasu kawai ba za su iya ɗaga kafafun su ba tare da jin zafi ba.

Kammalawa

Atherosclerosis yana da magani, kodayake yana da haɗari sosai game da haɓakar sabon cuta. Yana da muhimmanci a lura da alamun cutar sannan a nemi taimakon likita. Don kauce wa wannan, ya kamata ka saurara ga jikinka a hankali, aiwatar da aikin hana motsa jiki, jagoranci rayuwa mai aiki tare da ingantaccen abinci mai gina jiki, kuma kar a bar jiki ya yi tururi.

Idan kun sami kuskure, da fatan za selecti yanki na rubutu kuma latsa Ctrl + Shigar.

Yi motsa jiki don maganin atherosclerosis

Kafin fara wasan motsa jiki na likita, kuna buƙatar gano komai game da cutar ku. Ana haɗuwa da atherosclerosis na jijiyar ƙwayar cuta tare da hauhawar jini.

Kafin farawa likita, likita ya kamata yayi bayani dalla-dalla a ƙarƙashin abin da yanayin aikin kwakwalwa ke inganta - zama ne na yau da kullun a cikin yanayin yanayi mai kyau, motsa jiki (tare da atherosclerosis na jijiyar ƙwayar cuta) da kuma matsakaiciyar motsa jiki.

Istswararrun masana sun haɗu da hadaddun hanyoyin motsa jiki don atherosclerosis na 1 da 2, motsa jiki na warkewa, wanda aka yi amfani da shi a wasu darasi masu zuwa, suna da muhimmiyar rawa:

1. Na tsawon mintuna 2 ana yin tafiya a kan tabo, a mataki na biyu ko na uku, ana shan inhalation, kuma daga mataki na uku ko na huxu, ana yin kumburi.
2. Tashi tsaye tare da haɗa ƙafa, hannaye a ƙananan baya. Shara ta hanci, yayin zane a ciki. A lokacin wahayi, yakamata a yi ciki ta yadda zai yiwu. Mutumin da yake yin wannan motsi kada ya canza matsayin farawa, kuna buƙatar saka idanu akan yanayinku. Dukkanin ayyukan ana yin su a hankali kuma suyi aiki tare, kowane motsi ana maimaita shi sau 3-4.
3. Riƙe da baya daga kujera. Squat sau 5, numfashi da wuya.
4. Riƙe da baya daga kujera, sanya kafafunku a tsaye. A asusu 1, mika hannun hagu zuwa gefe. Juya hancin a daidai wannan hanyar, ɗauka madaidaicin kafa na baya. A kan asusun 2, komawa zuwa wannan matsayi. A 3 da 4, yi daidai, kawai tare da hannun dama da hagu. Komai yana maimaitawa a matsakaici sau 3-4.
5. Riƙewa da baya, tanƙwara jiki baya kuma yin motsi na sau 7-8, amai da kai, yayin da ƙafafun hagu shima yana juyawa baya. Duk wannan ana yi yayin da kuke hutawa. A kan wahayi, komawa zuwa matsayin da ya gabata. Ana yin abu ɗaya tare da ƙafar dama.
6. Tashi tsaye tare da rufe ƙafafunku tare. Sanya kafar dama, yayin da gwiwa ya taba gwiwar hannu ta hagu. Jiki jikinshi yayi. An dauki numfashi. Haka ake yi da sauran kafa da hannu. Ana maimaita komai sau 3-4.

Baya ga ilimin ilimin jiki, don kula da jikin mutum na yau da kullun, yana da mahimmanci don guje wa yanayin damuwa, rabu da munanan halaye kuma bi duk shawarwarin likitan halartar.

Babban ka'idodin ilimin ilimin jiki don atherosclerosis

Tare da cututtukan atherosclerotic na cututtukan jijiya, wasanni irin wannan na iya zama haɗari, tunda yana yawan tayar da jijiyoyin jiki da jijiyoyin jini, wanda zai iya sa yanayin haƙuri yayi muni. Ko da yake, ya kamata a kiyaye ayyukan jiki na mai haƙuri har zuwa iyakar. Daidai don wannan, ana amfani da motsa jiki.

Babban burin motsa jiki na motsa jiki don atherosclerosis shine kawar da spasm na tsokoki da jijiyoyin jini, kiyaye kwararar jini da microcirculation a cikin gabobin da ke ciyar da jijiyoyin da tasoshin cholesterol ke shafa.

Lokacin zabar jerin ayyukan motsa jiki don marasa lafiya tare da atherosclerosis, yankin mafi girman lalacewar tasoshin, matakin cutar, shekaru da jinsi na haƙuri, ana yin la’akari da rikice-rikice da cututtukan haɗaka. Gabaɗaya ka'idodi na aikin motsa jiki suna dogara ne akan haɓaka haɓakar kwararar jini ta amfani da lodi mafi laushi.

Masana sun ba da shawarar bin waɗannan ka'idodi:

1. Idan kuna buƙatar amfani da kayan wasanni, an zaɓi abubuwa tare da mafi ƙarancin nauyi. Idan akwai damar yin ba tare da yin nauyi ba, ana yin motsa jiki ba tare da su ba.
2. Da farko, aiwatar da mafi yawan ayyukan motsa jiki - numfashi, motsa jiki, a tsaye - domin jikin "dumama". A ƙarshen azuzuwan ne kawai suke fara aiwatar da ƙarin hadaddun kaya, sannan kuma, idan wannan ya ba da damar halin haƙuri na yanzu.
3. Tare da bayyanar hauhawar bugun zuciya, zafin wuta mai zafi, jin gajiya, ciwon kai da farin ciki, kowace cuta, an dakatar da darasi.
4. Hanyar motsa jiki yana da matsakaici, idan ya cancanta, ya sassauta. Yakamata a kiyaye numfashin a tsaye: a kan magudanar ruwa, motsi da ke buƙatar ƙoƙari yakamata a yi, sannan a daskare na wasu secondsan seconds, exhale, sannan a koma wurin farawa. Wannan yakamata ayi hakan ba tare da ankara da matsanancin damuwa ba.

Babban mahimmancin tasiri na aikin motsa jiki na motsa jiki ga marasa lafiya da ke fama da cutar atherosclerosis shine tsari na ɗumbin da aka zaɓa daban-daban. Zai fi kyau yin motsa jiki a kowace rana na mintina 5 fiye da sau da yawa a mako don rabin sa'a. Yi amfani da tausa tonic don atherosclerosis kafin farkon kaya da kwanciyar hankali a ƙarshen kawai idan babu alamun thrombosis da kumburi bangon jirgin ruwa a wuraren da aka fallasa.

Yaya aikin motsa jiki

Maganin motsa jiki mai warkarwa tare da atherosclerosis yana rage abubuwan da ke haifar da rauni, saboda amintacce ne sananne cewa ɗayan abubuwan da ke haifar da cutar shine rashin motsa jiki ko rashin motsa jiki. Ko da motsa jiki na motsa jiki da ƙungiyoyi waɗanda ba sa tsokani tashin hankali suna taimakawa canje-canje a cikin jiki:

• Yana cinye ƙarin oxygen, wanda yake wajibi ne don musayar gas ta dace a cikin gabobin ciki, kwakwalwa da kyallen takarda - mai haƙuri yana jin ci gaba a cikin yanayi, ƙarfin tsoka yana ƙaruwa, kwanciyar hankali na mahaifa yana ƙaruwa,
• aiki yana haifar da kariya ta jiki da kuma sake tsarin rayuwa,
• a bango daga aiki na jiki, an dawo da metabolism, ana rage cholesterol jini da glucose.

A ƙarshe, kyakkyawan zaɓaɓɓen tsarin ayyukan jiki suna ba da gudummawa ga hanzarta kawar da ƙwayar jijiyoyin jiki da jijiyoyin jini, sakamakon wanda jini ke gudana ta hanyar jijiyoyin jijiyoyin jini da lafiyar nama.

Saitin bada don extarshe hanyoyin

Zaɓin motsa jiki don atherosclerosis na ƙananan ƙarshen shine saboda kasancewar irin waɗannan canje-canje kamar raunana bango na ciki, spasm na aorta da rauni na gluteal da tibial na baya. Da farko dai, an bada shawara don 'yantar da jijiyoyin wuya daga tsokoki na bakin ciki da hancinsu ta hanyar kwantar da ƙashin ƙugu da ƙashin gwiwar a hankali. Daga nan sai suka ci gaba kai tsaye zuwa ga aiwatar da ayyukan motsa jiki na atherosclerosis, da nufin ƙarfafa tsarin tsoka daga cikin ƙananan ƙarshen, dawo da gudan jini da kuma kawar da cututtukan:

1. Motsa jiki "Swimmer". An kwantar da mara lafiya a ƙasa a ciki. An shimfiɗa hannuwan kai gaba, kafafu a kan daidaita, ana nuna duban zuwa bene. Sannu a hankali yakan tayar da hannun dama da hagu. Kuna buƙatar yin motsi sau ɗaya, duk lokacin da kuke kula da duban ganinku (kai tsaye a gabanku). A lokacin tashinsa, ana yin numfashi don sekan 1-2, sannan akan cinyewa wata gabar jiki ta fadi a kasa. Maimaita tare da hannu na hagu da ƙafar dama. Maimaita sau 10.
2. Motsa jiki "Cutar Wuta". Mai haƙuri ya zama a kan kowane huɗu, ya nuna gabansa zuwa bene kai tsaye a ƙarƙashin kansa. A lokaci guda, ƙafar dama tana madaidaiciya kuma shimfiɗa baya kuma hannun hagu yana shimfiɗa gaba. Rike numfashi a saman kololuwa, a kan exhale, wata gabar jiki ta koma matsayin su na asali. Maimaita wasan motsa jiki tare da hagu da hagu na dama. Duk tsawon lokacin da shugaban ya kasance a farkon farawa, ana duba dutsen zuwa ƙasa, baya yana kan madaidaiciya. Maimaita sau 10.
3. Motsa jiki "Kunkuru". An kwantar da mai haƙuri a ƙasa a kan bayansa. Kafafu sun yi dan banbanci kuma sunkuyawa a gwiwoyi, kafafun suna matsa kusa da gindi. A kan jiki, ƙashin ƙugu ya tashi a hankali, kafafu suna motsawa zuwa jiki. A kan gajiya, ƙashin ƙugu da kafafu suna komawa zuwa matsayinsu na asali. Maimaita sau 10.

Hakanan, motsa jiki don atherosclerosis na ƙananan jikin da kafafu na iya haɗawa da tafiya cikin wuri tare da abubuwa na huhu na gaba da baya, jingina jiki gaba da ƙashin ƙugu. Mai amfani a cikin wannan nau'in cutar shine motsa jiki na numfashi tare da atherosclerosis na tasoshin ƙananan ƙarshen. Da farko dai, ana nuna marasa lafiya suna numfashi tare da diaphragm, wanda ke ba su damar dawo da gabobin ciki zuwa matsayinsu na jiki da kuma rage matsin lamba kan aorta.

Saitin bada don tasoshin kwakwalwa da wuya

Darasi na warkewa don atherosclerosis na tasoshin mahalli suna da manufa guda daya - raunana spasms a cikin wuya da na sama, rage rage murjiyoyi a bayan kai da wuya. Babban nauyin wannan nau'in atherosclerosis yana contraindicated, don haka duk abubuwan motsa jiki suna da tsayayye ko kuma suna nuna damuwa a jiki.

Wadannan bada bada shawarar bada shawarar:

1. Kwaikwayon matakai kwance. A lokaci guda, hannaye suna yin motsi zuwa kan kafa, wanda yake a cikin motsi: An kawo hannun dama zuwa cinya ta hagu, hagu zuwa dama. Kafuna sun kasance a guga man zuwa sama.
2. Kwanciya a bayanku, kawo gwiwowinku a kirjinku, da ɗan riƙe ƙafarku ta baya tare da hannuwanku. Na farko, kafada ta dama, sannan hagu, da sauransu sau 10 a kowane reshe. Shugaban yana kwance a saman, tsokoki na wucin gadi suna annashuwa.
3. Tashi hannaye a tsaye. Hannu ya rufe a cikin kulle a gaban jiki, sannan ya tashi ta hanyar inhalation (kar buɗe buroshi!). Riƙe don 2-3 seconds kuma a hankali ƙasa. Maimaita sau 10-15.
4. Hannun kafafu zaune. Gwiwowi sun faɗi ƙasa, hannayen sun hura bisa saman kwatangwalo, gwiyoyin hannu suna da faɗi dabam, guntu ya saukar da kirji. A kan wahayin, an shimfiɗa hannuwan baya, an daidaita su a wani matsayi da keɓaɓɓe da bene, shugaban zai hau kaɗan. A kan cinya, gabobin sama su koma kan matsayin su na asali, nonon ya sauka zuwa kirji.

Idan babu tsananin wahala, ana barin marasa lafiya su yi motsa jiki don wuya. Don yin wannan, karkatar da kai da kai da kan gaɓar. A lokaci guda, kafadu suna ƙoƙarin kiyaye jigilar, baya yana madaidaiciya.

Yoga jiyya

Ana amfani da Yoga da qigong musamman don raunuka na cututtukan atherosclerotic na tasoshin ƙananan ƙananan. An ba da fifiko ga darussan motsawa don nufin murƙushe tsokoki da shimfiɗa su:

• jingina da baya daga zaune ko a tsaye,
• Asana "jariri" (zaune a kan diddigenku, kwance a kwatangwalo tare da jikinku kuma ku huta goshinku a ƙasa, shimfiɗa hannuwanku gaba),
• Asana "kare" (don shimfida kafafuwanku fiye da kafadu, kuyi gaba, ku jingina hannayenku akan kujerar kujerar ko, idan sassauci ya ba da damar, ƙasa, kafafu da baya sun kasance madaidaiciya),
• karkatarwa asanas - zaune a kasa, sanya kafafunku na hagu a gwiwa a gwiwa a sama da dama, sannan hagu a sama da hagu, haka kuma za ku iya yin wakilin asanas yayin kwance a gado.

Za a iya haɗuwa da yoga tare da aikin numfashi idan babu contraindications.

Massage na atherosclerosis

An yi amfani da kayan gargajiya na warkewa don atherosclerosis sosai a hankali kuma kawai in babu bayyanannin alamun asibiti na cutar. Matsalar ita ce akwai yuwuwar cutar da ganuwar tatsuniyar ta hanyar nuna musu rashin kulawa. Sakamakon haka, ƙwaƙwalwar ƙwayar cholesterol da ƙwayar jini zasu iya zuwa kuma suna haifar da sakamako mai haɗari.

Kula! Musamman tasiri tausa mai haɗari tare da alamun ƙwayar thrombosis, thrombophlebitis, tare da hare-haren ischemic.

Ba a amfani da tausa na gargajiya don atherosclerosis na tasoshin cerebral. Kafin farkon matakin 2-3, an yarda mai haƙuri ya gudanar da sakamako mai laushi a sashin abin wuya. A wannan yanayin, bangarorin wuyansa ba su shafa ba. Kwararrun likitan kwalliya ne kawai ke bugun kafadu, yanki tsakanin bangarorin kafada da bayan wuya. Idan mai haƙuri bayan zaman yana da lambobi a kowane ɓangare na jiki, ƙishi, nutsuwa, rushewar lafiyar gaba ɗaya, an soke tausa.