Motsa jiki don ayyukan motsa jiki

Shekaru da yawa ba tare da gwagwarmaya ba game da IYAYE?

Shugaban Cibiyar: “Za ku yi mamakin yadda sauƙin sauƙin magance ciwon sukari ta hanyar shan shi kowace rana.

• Ilimin jiki game da ciwon sukari yana da tasirin warkarwa ga jiki baki ɗaya, yana inganta metabolism, a sakamakon wanda matakan glucose na jini suke daidaita. Motsa jiki na yau da kullun a cikin ciwon sukari na iya rage jinkirin ci gaba da rikitarwa da ke tattare da lalacewar jijiyoyin jiki. Kuma irin waɗannan rikice-rikice suna shafar kusan dukkanin jikin - idanu, kodan, zuciya, jijiyoyi.
• Motsa jiki don kamuwa da cutar siga na iya ba da cikakkiyar ƙwayoyin tsoka da kyallen takarda, bayar da isasshen adadin oxygen a gare su. Bugu da ƙari, aikin jiki yana inganta yanayi, yana haifar da kyakkyawan yanayin tunanin mutum, kuma raguwa a cikin damuwa yana haifar da raguwa a cikin samar da adrenaline na ciki. A sakamakon haka, ya fi sauƙi don kula da matakin karɓa na glycemia.

Menene gidaje masu motsa jiki

Motsa jiki don ciwon sukari na iya zama ƙarfafa gabaɗaya, da nufin inganta rigakafin rikice-rikice, kuma na musamman - don kula da rikice-rikicen ci gaba. Na dabam, motsa jiki na numfashi, motsa jiki don kafafu tare da ciwon sukari, ana ba da alamun motsa jiki na safe kowace rana don masu ciwon sukari. Ga kowane nau'in, yana da tsarin sa na motsa jiki na motsa jiki don ciwon sukari.

Gaba daya karfafa bada

• Motsa jiki wani abu ne da yakamata a yi kowace rana ta mutanen da ke fama da cutar sankara (hyperglycemia). Wannan hanyar ya zama al'ada. Hadaddun darussan don ciwon sukari, wanda aka yi azaman alfijir safe, ya haɗa da:
• kai ya juye a fuskoki daban-daban
• kafada kafada
• Yana juyawa hannuwanku gaba, baya da kuma ga bangarorin,
• jiki a cikin kowane kwatance
• swings tare da madaidaiciya kafafu.
• Irin waɗannan motsa jiki don nau'in ciwon sukari na 2 na sukari na iya inganta wurare dabam dabam na jini a jiki, suna motsa samar da insulin, da sauƙaƙe isar da iskar oxygen zuwa kyallen. Kowane motsa jiki ya kamata ya canza tare da motsa jiki na numfashi.

Musamman hadaddun ƙafa

• Abubuwan da ke faruwa a cikin masu ciwon sukari na 2, irin su angiopathy na jiragen ruwa na hanji ko polyneuropathy, zai iya zama mai kyau idan mutum yayi wani yanki na musamman na motsa jiki don maganin cututtukan type 2. An yi niyyar dawo da wurare dabam dabam na jini da kuma kawar da ciwo da sauran abubuwan jin daɗin ji.
• Ilimin jiki game da ciwon sukari, wanda ke taimakawa rage yanayin waɗannan, ya haɗa da darasi mai zuwa:
• yana tafiya a wuri da kan madaidaiciya ƙasa,
• tsallaka ƙasar tafiya
• tafiya tare da gwiwa
• idan karfin jiki ya ba da damar - gudana yana da matukar amfani.
• Tsarin bada don kafafu don kowace rana:
• swings tare da madaidaiciya kafafu kafafu zuwa ga bangarorin,
• squats
• huhu na ci gaba da hankula
• nau'in motsa jiki "keke".

Wajibi ne a gudanar da waɗannan motsa jiki a kullun, tsakanin mahalli na yau da kullun da ayyukan aiki.

Zaman zuciya

Hakanan bugun zuciya yana cutar da zuciya. Saboda haka, motsa jiki na musamman don nau'in ciwon sukari na 2, wanda ake kira horo na zuciya, an haɓaka mata. Ana yin su gwargwadon mahimmancin alamun likitan kuma sun haɗa da motsa jiki na numfashi, gudana a kan tabo, squats, da horo mai nauyi.

Kowane motsa jiki ana yin shi har zuwa iyakar matsakaicin zuciya. An maye gurbin motsa jiki mai aiki ba ta hanyar annashuwa ba, amma ta hanyar motsa jiki mafi nutsuwa - tafiya, tsere.

Wasanni

Don kawar da hyperglycemia, an tsara marasa lafiya azuzuwan a wasu wasanni. Amfani da su da kyau yana ba da damar dogon lokaci don kula da matakin da yakamata na sukari jini da hana haɓakar rikice-rikice. Irin waɗannan wasannin sun haɗa da jujujuwa, iyo, iyo kan kan kankara da kankara.

Dokoki don wasan motsa jiki

Ilimin motsa jiki don nau'in ciwon sukari na 2 ya kamata yayi la'akari da damar jiki. Ba za ku iya tilasta kanku don aikatawa ba. A wannan yanayin, akwai matsanancin samar da adrenaline, wanda shine maganin ƙin jinin haila - kawai ana lura da mummunan sakamako daga azuzuwan.

Darasi don lura da ciwon sukari na 2 bai kamata a gudanar da shi cikin yanayin tashin hankali ba, amma cikin jerin hanyoyin da aka fayyace su. Wannan tsari na marasa lafiya da ke dauke da cutar sankara ya tsara ta kwararru a fannin motsa jiki. Zai taimaka wajen daidaitawa da tsawan darasi. Da farko, za a iya sarrafa maganin tausawa ga masu ciwon suga ta hanyar likita ta jiki, sannan zaku iya yi a gida - don wannan akwai wasan motsa jiki na bidiyo don ciwon sukari.

Idan yayin horo akwai jin cikas a cikin aikin zuciya, gazawar numfashi, farin ciki - ya kamata a dakatar da horarwar nan da nan. Wannan na iya nuna haɓakar hypoglycemia daga ƙoƙari mai yawa.

Wanda bai kamata ya yi wasan motsa jiki ba

Ana nuna ƙaramin aiki na jiki ga kowane mai haƙuri. Koyaya, ko da ya kamata a yi watsi da su idan an sami bayyanar cutar ta rashin hankali, raunin zuciya da gazawar koda, da yawaitar cututtukan trophic akan ƙananan ƙarshen. Hakanan an hana motsa jiki a cikin mawuyacin hali - wannan na iya haifar da warwatse na fata.

A cikin irin waɗannan halayen, ana nuna motsa jiki na numfashi, kuma bayan al'ada, ana ba da damar komawa zuwa aikin motsa jiki mai sauƙi, sannan kuma aiwatar da cikakken hadadden aikin motsa jiki don ciwon sukari.

Gymnastics don ciwon sukari

• 1 Menene amfanin motsa jiki ga mai ciwon sukari?
• 2 Siffofin Horarwa
• 3 Iyakance
• 4 Wasanni da aka ba da shawarar
  • 4.1 Gymnastics don kafafu tare da ciwon sukari
  • 4.2 Motsa jiki don ciwon sukari
  • 4.3 Bada motsa jiki
  • 4.4 Jirgin sama da garayu
• 5 Me aka hana aikatawa?

Endocrinologists tare da ciwon sukari suna ba da shawarar motsa jiki na motsa jiki. Gymnastics don ciwon sukari, wanda ya ƙunshi motsa jiki na musamman da motsa jiki na motsa jiki yana taimakawa haɓaka yanayin mai haƙuri kuma, tare da babban magani da abinci, an wajabta don rage sukarin jini. Irin waɗannan ayyukan ana yin su ba kawai a gida ba, har ma tare da kwararrun masu horar da su.

Menene amfanin motsa jiki ga mai ciwon sukari?

Motsa jiki a daidai gwargwado da inganci na da amfani ga jikin kowane mutum, amma ilimin motsa jiki don ciwon suga yana da mahimmanci musamman. Baya ga daidaita matakan sukari na jini, motsa jiki na taimakawa wajen rage nauyi, wanda shima yakan zama sanadiyar cutar suga. Tare da azuzuwan yau da kullun, rigakafin haƙuri yana ƙaruwa, metabolism, wurare dabam dabam na jini yana inganta. Bugu da kari, koda karamin motsa jiki na iya gamsar da kai kuma yana taimakawa rage damuwa, yana saukaka cutar cikin sauki. Bugu da ƙari, ilimin jiki a hankali yana rage buƙatar jikin mutum don insulin, wanda shine dalilin da yasa yana da amfani ga masu ciwon sukari na nau'ikan 2 da 1st.

Koma kan teburin abinda ke ciki

Siffofin Horarwa

Babban fasalin motsa jiki ga marasa lafiya da masu ciwon sukari mellitus (DM) shawara ce ta wajibi tare da likita. Kafin fara azuzuwan, yana da mahimmanci don ƙayyade matsayin nauyin da nau'in motsa jiki, wanda ya zama dole ga marasa lafiya a cikin mummunan yanayi. Bugu da kari, nau'in cutar ta tantance peculiarity na al'adun mutum: mafi girman matakin cutar, shine mafi cikakken aji. Hakanan, kafin horo, ana bada shawarar cin abinci wanda ya ƙunshi carbohydrates. Yana da mahimmanci don shawo kan rage yawan sukari, kuma an shawarci marasa lafiya da ke da nau'in ciwon sukari na 2 kada su saka insulin nan da nan kafin motsa jiki.

Koma kan teburin abinda ke ciki

Iyakokin

Ilimin jiki game da ciwon sukari yana buƙatar wasu ƙuntatawa da ƙa'idodi waɗanda aka saita daban. Yin nazari sosai da zurfi sosai fiye da yadda ake buƙata, mutum ba zai iya cutar da kansa ba, amma yana tsokani ɓarna gaba ɗaya cikin jin daɗin rayuwa. Akwai rukuni na mutane waɗanda wajan yin shawarwari tare da likita kafin motsa jiki ya zama tilas kuma yayin karatun azuzuwan, yanayin gabaɗaya na jiki da kowane alamar canji a cikin sukari na jini ana sarrafawa musamman. Yana da mahimmanci a sani cewa kawai ƙwararre ne kawai zai iya rubuta ingantaccen da amfani matakin azuzuwan motsa jiki, la'akari da duk halayen mutum na mai haƙuri. Wadannan rukunoni sun hada da mutanen da ke da irin wannan cutar:

• na jijiyoyin bugun zuciya da cututtukan zuciya,
• rashin tsari na zahiri,
• lush jikin tsarin mulki
• shekaru sama da 45,
• ƙarancin jinin jini.

Koma kan teburin abinda ke ciki

Wasanni da aka ba da shawarar

A cikin cutar sankara, da kodan ke shafa, akwai jin numbness a cikin wata gabar jiki, mai rikicewar tsoka mai tsauri, raunin trophic.

Tsarin motsa jiki don ciwon sukari ya hada da hanyoyi da hanyoyi da yawa na horo. Hanyoyi guda biyu na horo: don magance kiba da ciwon sukari, suna kama da juna bisa ga ka'idar auna, amma horo mai da hankali. Hanyoyi sun kasu kashi biyu:

• Tafiya
• a guje
• hawan keke
• yin iyo
• yar iska
• classic motsa jiki:
  • turawa
  • ja-gaba
  • squats
  • tsoka mai shimfiɗa
  • motsa jiki na numfashi
  • motsa jiki
  • daukewar nauyi.

Koma kan teburin abinda ke ciki

Gymnastics don kafafu tare da ciwon sukari

Motsa jiki don masu ciwon sukari bai cika ba tare da motsa jiki na kafa ba. Irin waɗannan motsa jiki ana maimaita su kullun don kula da sakamako na bayyane. Kowane ɗayan azuzuwan ana maimaita su sau 10-15 da safe ko da yamma. Zaman darussan gwajin wannan nau'in sun kunshi wadannan ayyuka:

• yatsun don ɗaga ƙaramin sassa (maginin gini, ƙyallen, kayan wasa) daga bene da ƙananan,
• a tsaye kai tsaye a kan yatsun ka, sannan ka tsaya a kan diddige,
• zaune kan kujera, kafafu kafafunku gwargwadon matsayi a gabanka kuma a cikin wannan matsayi tanƙwara a gwiwoyi, sannan daidaita da baya kuma,
• zana ƙafa a cikin iska: na farko bi da bi: hagu, sannan dama, sannan duka biyun a lokaci guda,
• ja yatsan kafar 90 digiri sama da kasa,

Koma kan teburin abinda ke ciki

Motsa jiki don kamuwa da cutar siga

Hadaddun darussan don ciwon sukari mellitus a cikin ciwon sukari sun hada da turawa, juji, squats, tafiya a wuri, juyawa, juyawa, lanƙwasa, da sauran wasanni. Duk waɗannan motsa jiki a cikin hadaddun suna taimakawa mai haƙuri jin kwanciyar hankali. Darasi na warkewa don cututtukan ƙwaƙwalwar ƙwaƙwalwar ƙwayar cuta sun haɗa da darussan da aka gabatar a cikin tebur:

Hakanan yana da daraja a kula da hanyar Dr. S. M. Bubnovsky - kinesitherapy, wanda ya haɗa da horo kan masu kwaikwayo na musamman. An tsara na'urar kwaikwayo daidai da ka’idar Bubnovsky ta hanyar da mara lafiyar ba ya ɗaga matsin lamba, babu rashi. Ana kula da ciwon sukari tare da haɗakar aikin mai kwaikwayo da ƙoƙarin mai horo.

Koma kan teburin abinda ke ciki

Bada motsa jiki

Ana yin motsa jiki na numfashi a ko'ina kuma a kowane wuri.

Wannan nau'in motsa jiki yana taimakawa wajen wadatar da jiki tare da oxygen, kuma, kamar tafiya a cikin iska mai tsabta, yana haɓaka kyautatawa. Babban dakin motsa jiki na motsa jiki ya kunshi numfashi mai zurfi, amma akwai kuma wasu dabaru na musamman wadanda ke taimaka wa kowane irin cutar suga. Hanyar yin sautin numfashi, alal misali, ya ƙunshi haɗuwar rhythmic na ƙarfi, gajeriyar numfashi da dogon ƙarfi, santsi.

Koma kan teburin abinda ke ciki

Aerobics da dumbbells

Ana yin motsa jiki don ƙarfafa tsarin na zuciya da rage kiba a jiki, wanda ke shafar raguwar glucose a cikin jini. Ba sa cikin rukunin matsanancin kaya, saboda haka ba su da haɗari ga masu ciwon sukari. Kuma don ingantaccen horo tare da dumbbells, ya kamata ku zaɓi nauyin da bai wuce 2 kilogiram ba kuma ku shiga cikin iyakar mintina 15 a rana. Misalin aikin motsa jiki na iya zama ɗaya daga ɗaukar dumbbell a hannu wanda aka shimfida a gabanka, dabino.

Koma kan teburin abinda ke ciki

Me aka hana yin?

Ba a yarda masu haƙuri da ciwon sukari su wuce shi a cikin motsa jiki ba kuma sun wuce matsayin da likita ya ƙayyade.

Don lura da gidajen abinci, masu karatunmu sunyi nasarar amfani da DiabeNot. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

An yi rikodin lokuta yayin da aka zaɓi abubuwan da suka dace na jiki don ciwon sukari na 2 wanda ya haifar da bugun zuciya. Don haka, ba a ba da shawarar yin motsa jiki ba ta hanyar ƙoƙari mai yawa, gajiya sosai, fara azuzuwan tare da motsa jiki mai wahala, ci gaba da aiki, jin rashin lafiya. Yana da kyau a tuna cewa azuzuwan cikin haɓaka ko haɓaka yanayin ba zai kawo ƙarin fa'idodi sama da yadda aka saba ba, har ma, bugu da ƙari, za su iya cutar da su.

Ilimin Jiki ga masu cutar siga: bidiyo ne na tsarin motsa jiki da dabaru

Ciwon sukari mellitus cuta ce da ke haɓaka tare da ƙarancin insulin. Wannan hormone yana da mahimmanci ga jiki don aiwatar da glucose.

Tare da cutar hawan jini, matsala a cikin tafiyar matakai na rayuwa yana faruwa. Don haka, hyperglycemia yana haifar da dysfunction a cikin metabolism na carbohydrates da bayyanar glucosuria (sukari a cikin fitsari).

Sakamakon haka, irin wannan cin zarafin yana ba da gudummawa ga ci gaban rikice-rikice da yawa. Mai haƙuri yana da dystrophy na ƙwayar tsoka, matsaloli tare da hanta da ciwan zuciya.

Bugu da ƙari, a cikin masu ciwon sukari, yawan aiki na tsarin juyayi na tsakiya ya lalace kuma an rage yawan aiki. Marasa lafiya kuma suna haɓaka ƙarin rikice-rikice masu ƙarfi, irin su ciwon ƙafafun ƙafa, nephropathy, retinopathy, amyotrophy, neuropathy da ƙari. Don hana faruwar irin wannan sakamako, tare da nau'in 1 ko nau'in ciwon sukari na 2, yana da mahimmanci a bi ka'idodi da dama, wato, sa ido kan abinci, ayyukan yau da kullun da kuma shiga cikin ilimin ilimin ta jiki na musamman.

Menene amfani da hanyoyin motsa jiki don masu ciwon sukari?

Duk wani motsa jiki na jiki yana ƙara haɓakar hankalin mutum ga insulin, haɓaka ƙimar jini da daidaituwar glucose a ciki.

Koyaya, mahimmancin motsa jiki na motsa jiki don nau'in ciwon sukari na mellitus 2 ko 1 ba su da yawa da yawa.

Amma irin wannan magani ba ma buƙatar babban tsabar kuɗi kuma yana ba ku damar adanawa, saboda yana rage buƙatar shan magunguna daban-daban.

Darasi na motsa jiki don mellitus na ciwon sukari suna da amfani saboda kan aiwatar da aiwatarwa:

1. tsokoki suna haɓaka
2. kiba mai yawa ta lalace
3. Mai saukin kamuwa da insulin.

Duk wannan yana da tasiri mai amfani akan tafiyar matakai na rayuwa, kamar yadda aikin sukari yake ƙaruwa yayin aikin kuma hadawar sa yana faruwa. A lokaci guda, kantunan mai suna cinyewa da sauri kuma metabolism na metabolism yana farawa.

Bugu da kari, ilimin jiki yana inganta yanayin tunani da tunani. Abinda ke da mahimmanci ga masu ciwon sukari, saboda sau da yawa matakin glucose yakan tashi saboda damuwa. Hakanan, aikin motsa jiki yana taimakawa hana ko akalla rage jinkirin ci gaban ciwon sukari na 2.

Tare da nau'in insulin-da ke dauke da cutar, musamman tare da tsawan aikinsa, marasa lafiya galibi suna fuskantar canje-canje masu kauri a matakan suga. Wannan yana haifar da marasa lafiya cikin baƙin ciki kuma yana haifar da gajiya mai wahala.

Koyaya, tare da canje-canje kwatsam a cikin matakan glucose, wasa wasanni yana da matukar wahala. Saboda haka, mutane da yawa da ke da nau'in 1 na ciwon sukari suna rayuwa marasa aiki, wanda kawai ke cutar da yanayin su. Bugu da kari, rashin daidaituwa na yawan sukari yana haifar da ci gaba na ciwon sukari da ketoacidosis, wanda a wasu halaye yana ƙare da mutuwa.

Sabili da haka, likitoci suna ba da haƙuri ga mai haƙuri da insulin don shiga kullun cikin motsa jiki na musamman. Bayan haka, wannan ba kawai zai iya inganta rayuwar mai haƙuri ba, har ma ya sake inganta jikinsa. Koyaya, duk da tabbatattun fa'idodin motsa jiki, ya kamata ka nemi likitanka kafin yin kowane motsa jiki.

Saboda haka, motsa jiki na yau da kullum a cikin nau'in 1 na ciwon sukari yana kawo fa'idodi masu zuwa:

• hadarin kamuwa da cututtukan da ke haifar da cutar sankara ya ragu sosai,
• da yiwuwar cututtukan da ke da dangantaka da shekaru sun ragu,
• aiki na jiki yana hana rashin nauyi a cikin tsufa.

Hadadden aikin motsa jiki don ciwon sukari yakamata ya kasance mai laushi. Bugu da kari, yana da amfani ga marasa lafiyar insulin da ke dogaro da su hau keke, yi iyo a tafkin da kuma daukar dogon tafiya a cikin sabon iska.

A nau'in ciwon sukari na 2, wasan motsa jiki na iya zama da amfani sosai. Bayan haka, aikin jiki na yau da kullun yana ƙara yawan yiwuwar sel zuwa insulin.

Likitoci sun yarda cewa horar da ƙarfi yana da amfani ga masu ciwon suga. Lowararrakin Cardio da jogging ba su da tasiri, wanda zai ba ka damar cire nauyin wuce kima, wanda yake abokin da yake yawan haɗuwa da cututtukan zuciya. Haka kuma, yawan kitse da mai zai samu akan mai mai ciki, karancin tsoka da yake da shi, wanda zai kara juriya da insulin.

Hakanan, aikin motsa jiki yana kara tasirin magungunan da ke kara haɓakar insulin. Ingancin magungunan rigakafin cutar Siofor da Lucophage.

Don haka, aikin motsa jiki na yau da kullun don ciwon sukari na 2 yana da sakamako masu kyau:

1. asarar nauyi, wato, kewaye,
2. normalization na jini glucose taro,
3. inganta aikin zuciya
4. saukar da sinadarin cholesterol, wanda yake da tasirin amfani ga hanyoyin jini.

Iri na aiki na jiki dangane da tsananin cutar

Akwai nau'ikan ciwon sukari guda 3 - m, matsakaici, mai tsanani. Idan mai haƙuri yana cikin tsararren yanayi, to za a gudanar da aikin motsa jiki gwargwadon tsarin na gargajiya tare da karuwa a hankali.

Tare da nau'i mai laushi na cutar, duk tsokoki tare da amplitude mai girma suna horar da su. Hannun aikin yana buƙatar canzawa daga jinkiri zuwa matsakaici. Haka kuma, ya kamata a gabatar da motsa jiki mai zurfi a cikin nazarin kananan tsokoki.

Mataki na biyu na aiwatar da aiwatar da aikin daidaitawa. A wannan yanayin, ana iya amfani da bangon motsa jiki ko benci.

Hakanan, tare da ciwon sukari mai laushi, dosed yin tafiya da sauri tare da karuwa a hankali yana da amfani. Gwanin aikin motsa jiki, yana tattare da nau'ikan kaya, ba shi da amfani.

Tsawon lokacin nauyin ya dogara da tsananin cutar:

• haske - har zuwa minti 40,
• matsakaita - kimanin mintuna 30,
• nauyi - aƙalla na mintina 15.

A tsakiyar nau'i na ciwon sukari, babban aikin ilimin ilimin jiki shine daidaita al'ada na kwayoyi. Dukkanin ayyukan motsa jiki ya ƙunshi nazarin dukkanin tsokoki tare da ƙarfin matsakaici.

Bugu da ƙari ga wasan motsa jiki na musamman, shawarar bada shawarar dosed. Amma matsakaicin nisa ya kamata bai wuce kilomita bakwai ba. Haka kuma, yawan aiki yana 30-40%.

An gudanar da ilimin motsa jiki don ciwon sukari mai tsanani yayin yin la'akari da ƙaramin nauyin akan tsarin jijiyoyin jini. A farko, darasi an yi niyya ne don fitar da matsakaita da ƙananan tsokoki tare da ƙarfin matsakaici. Bayan haka, ya zama dole a hankali aiwatar da manyan kungiyoyin tsoka.

Don rage glucose na jini, dole ne a yi wasan motsa jiki na dogon lokaci da kuma nishaɗi. Sabili da haka, ba kawai glycogen ba, har ma za a cinye glucose.

Yana da mahimmanci a lura cewa tare da mummunan nau'in cutar, ana nuna alamun motsa jiki. Babu ƙarancin amfani mai amfani da hardening da tausa.

Motsa Jiki

Ga marasa lafiya da ke fama da ciwon sukari, ba tare da la’akari da nau'inta ba, an samar da hadaddun LF na musamman, wanda ya haɗa da yawan motsa jiki.

Yin tafiya tare da ƙafar mai ɗorewa daga cinya tare da baya mai lebur. A lokacin irin waɗannan ayyukan, numfashi ya kamata ta hanyar hanci kuma ya kasance rhythmic. Tsawon lokacin ɗaukar nauyin minti 5-7 ne.

Madadin tafiya a kan diddige da yatsun kafa tare da jan hannun hannu. Kulawar numfashi ba na tilas bane. Tsawon darasin yana zuwa minti 7.

Shayar da gabobin babba zuwa garesu da aiwatar da abin da ya biyo baya na juyawa daga gwiwowi daga kanka da kanka. Ba lallai ba ne a kula da tsarin numfashi, amma ba za a iya jinkirta shi ba.

Samun numfashi mai zurfi, kuna buƙatar tanƙwara sama kuma ku rungumi gwiwoyinku, sannan kuma fitar da numfashi. Hakanan a cikin wannan matsayi, ana yin motsi da gwiwoyi a cikin matakai daban-daban.

Hannun kafaffun makamai zuwa gefe a tsaye. Dole ne a ƙara kewayon motsi a hankali. Dangane da numfashi, da farko ana daukar numfashi, kuma yayin fitar numfashi, ana yin motsi mai jujjuya kafaɗun kafada.

Hanyar kwance kafafu zuwa gefe tare da matsakaicin tashin hankali a cikin wurin zama. Samun numfashi, kuna buƙatar jingina gaba da taɓa yatsan ƙafarku ta hagu tare da hannuwanku biyu. A kan shayarwa, ya kamata ka miƙe tsaye, kuma a kan wahayi, an sake ɗaukar numfashi mai zurfi, sannan kuma tare da ƙafar haɓaka na sama kana buƙatar taɓa ɗan yatsun kafa na dama.

Kai tsaye, kana buƙatar shimfiɗa sandar motsa motsa jiki a gabanka, tana mai shimfiɗa ta. Riƙe gefan sandar, ya kamata ka riƙe hannunka a bayanka ka dunguma zuwa hagu. Don haka kuna buƙatar matsar da sanda sama a hagu, ɗauki numfashi, komawa zuwa IP kuma sake maimaita ayyukan guda ɗaya akan ɗayan.

IP ɗin iri ɗaya ne, amma sanda yana fara dawowa da gwiwar hannu a riƙe ta lanƙwasa. A wannan halin, wajibi ne don shakar iska da lanƙwasa, kuma a yayin fita ake yin murɗa gaba.

Riƙeƙƙen rukunin sandar jiki, jujjuyawa jujjuya daga ruwan kafaɗun zuwa wuya sannan kuma daga ƙananan baya zuwa ruwan wukake ya kamata a yi. Koyaya, ya wajaba a raba farfajiyar gwiwoyin da mahaifa, yana motsawa kowane lokaci. Yin numfashi na iya zama kyauta, amma ba tare da bata lokaci ba.

Zauna a kan shimfiɗa, kuna buƙatar shafa ƙananan ƙarshen daga ƙafar kafafu zuwa makwancin gwaiwa tare da sandar jiki, sannan kuma daga ƙafa zuwa ƙananan ciki. Koyaya, wannan aikin ba'a bada shawarar ga lalacewar ƙwayar trophic da jijiyoyin jini na varicose.

Zaune a kan kujera, ya kamata a shimfiɗa sandar wasan motsa jiki a ƙasa kuma a yi birgima da ƙafafunsa. Hakanan zaka iya zama a kan kujera ku durƙusa kunnuwanku tare da motsin motsa jiki na minti ɗaya.

Kwanciya a ƙasa akan kan abin hawa tare da ƙafafun da ke rufe, ya kamata kuma a ɗaga ƙafafu a tsaye. Ko da a cikin wannan matsayi, ana yin motsa jiki "bike" tare da adadin maimaitawa aƙalla sau 15.

Kwanciya a ciki, kuna buƙatar hutawa a ƙasa tare da hannuwanku kuma kuyi numfashi. Bayan ya kamata ku tanƙwara ƙasa, durƙusa kuma ku cika.

Tafiya a wuri na minti biyar. Yin numfashi ya kamata a hankali da zurfi.

Kowane motsa jiki ana yin aƙalla sau 5 akan lokaci, yana ƙaruwa da adadin hanyoyin fuskantar. Wannan ba cikakkiyar fasahar motsa jiki bane, ana iya duba sauran zaɓuɓɓukan horo ta haɗe da bidiyon da ke ƙasa.

Tare da ƙafar mai ciwon sukari, wanda shine rikicewar rikicewar cututtukan cututtukan hanji, wani tsarin motsa jiki dabam ya kamata a yi. Wannan zai cire ffan kai, inganta hawan jini, dawo da hankalin mutum da ƙarfafa haɗin gwiwa da tsokoki na ƙananan ƙarshen.

Don haka, a ƙarƙashin ƙafafun kafafu ya kamata ku sanya kafet mai laushi. An gabatar da darussan 6 na farko a zaune akan kujera, amma ba tare da taɓa ƙarshen bayansa ba. A nau'in 1 da nau'in ciwon sukari na 2, tare da canje-canje na cututtukan ƙafa a ƙafa, ana nuna hanyar motsa jiki mai zuwa:

1. Kafayen tsaye a kan diddige. Bayan haka kuna buƙatar tayar da safa, yin lanƙwasa da sake kwance yatsunku na kimanin aƙiƙa 15.
2. Kafafu suna kan diddige. Sannan safa safa ana jujjuya su ta fuskoki daban-daban.
3. Yana tsaye a yatsun kafa, an dauke diddige tare da motsi na juyawa zuwa ga bangarorin.
4. Raafa ƙafa, kana buƙatar haɗa shi, sannan ja da sock zuwa gare ku. An rubuta lambobi tare da yatsunsu a cikin iska. Ana yin motsa jiki ta hagu da na dama a bi da bi.
5. Duka kafafu biyu suna tashi da gwiwoyi a gwiwoyi, yayin da ƙafafun suka juya zuwa ciki. Sannan, yakamata a matse ƙafafun saboda yadda ƙafafun ke kan haɗuwa.
6. Kafafu a ƙasa ya kamata su mirgine sandar katako ko kwalban gilashin minti biyu.
7. Matsayin supine, madaidaiciya kafafu ya ɗaga. Bayan haka kuna buƙatar jan safa a gabanka, daidaita hannayenka ka haɗa su a gabanka. Bayan haka, girgiza wata gabar da akalla minti biyu.

Me yakamata masu ciwon sukari kada suyi yayin motsa jiki?

Akwai wasu contraindications don motsa jiki motsa jiki. Don haka, yana da kyau a ɗan jira tare da aiki na jiki idan karatun glucose ya fi 13-16 mM / L ko ƙasa da 4.5 mM / L. Hakanan, wasanni na iya lalata matsalolin hangen nesa, saboda haka tare da maganin alamari yana da daraja dainawa.

Don dalilai na aminci, bai kamata ku gudu mai nisa ba kuma ku shiga cikin wasanni masu rauni (alal misali, tsallake-tsallake, wasan tsere, wasan ƙwallon ƙafa, haɓaka nauyi). Hakanan, motsa jiki ya kamata a yi shi da hankali tare da ciwo mai zafi a cikin 'yan maruƙa kuma idan an gano yawan haɗarin acetone a cikin fitsari.

Haka kuma, siffofin kamuwa da cuta irin wannan ne wanda yawanci mara lafiyar yana jin malaise da rauni mai rauni. Sabili da haka, a cikin wannan yanayin, ba lallai ba ne don cire jiki tare da wuce haddi na jiki kuma kuna buƙatar sanin yadda damuwa ta jiki ke shafan sukari na jini.

Duk wani kaya yana contraindicated a cikin tsananin decompensated ciwon sukari mellitus. Wani haramcin na azuzuwan shine hauhawar jini, cututtukan zuciya da rashin jini.

Bidiyo a cikin wannan labarin yayi magana game da fa'idodin aikin motsa jiki.