Masewera olimbitsa mtima a ziwiya za m'munsi > Matenda A shuga ndi Masewera

Atherosulinosis ndimatenda amitsempha yamagazi omwe magazi amayambukira komanso kagayidwe kazinthu kakakulirakulira. Choyambitsa matendawa ndi kuperewera kwa thupi, komwe kumayambitsa kutsekeka kwa gawo la chotengeracho, motero magazi amayenda moipa, omwe amatsogolera matenda am'munsi.

Zochitika

Atherosulinosis ya ziwiya zamagetsi am'munsi amatha kuyamba kukula paubwana, pomwe, chifukwa cha kunenepa kwambiri, mitsempha imayamba kugundidwa ndi mafuta, omwe amatha kukhala malo okhuthala. Sipadzakhala zizindikilo mpaka mawonekedwe a mitsempha atachepa ndi 2/3 kapena kupitilira apo, ndipo zolembera za cholesterol sizimaletsa kudyetsa kwa ziwalo zofunika.

Kwenikweni, atherosulinosis ya ziwiya zamagetsi yapansi imakhudza amuna azaka zopitilira 40, koma imakhala yofala kwambiri mwa amuna opitirira zaka 55. Sitingathe kuyankhula za chibadwa cha matendawa, chifukwa ngakhale chitakhala chimodzi, cholimbikitsa chachikulu cha chitukuko cha atherosclerosis ndicho kudya kwambiri zakudya zopanda mafuta, makamaka mafuta, zonunkhira, fodya, zakudya zosenda. Chinthu china chofunikira chomwe chimayambitsa matendawa ndi zizolowezi zoipa, zomwe zimaphatikizapo kusuta komanso kusakonda (ulesi ndi chizolowezi chochita zoipa).

Kupsinjika, kusokonezeka kwamanjenje, hypothermia yokhala m'munsi yotsika nthawi zambiri kumapangitsa chidwi cha kupezeka kwa atherosulinosis. Mwa matenda omwe ali mokhazikika, ndikofunikira kuwonetsa kunenepa kwambiri ndi matenda a shuga, omwe amakhudza kwambiri mitsempha yamagazi.

Atherosulinosis ya ziwiya zamagetsi zam'munsi zomwe zimayambitsa matenda am'mimba zimatha kupangitsa matenda monga myocardial infarction, matenda a mtima, minyewa, matenda a impso, zomwe zimayambitsa kulephera kwa impso, matenda a shuga komanso matenda ena.

Kumayambiriro kwa chitukuko cha atherosulinosis chokhala m'munsi, minofu ya ng'ombe imakhala yopweteka, kupweteka kumafanana ndi kuwotcha, kapena kuchepa kwamkati kuchokera mkati ndikupita pang'onopang'ono. Pangakhale kuti palibe ululu, koma mutha kumva kuti miyendo imatopa msanga munthawi yogwirira ntchito - izi ndi zotsatira za ischemia ya mafupa a mafupa. Koma zitatha izi, pakapita kanthawi, pakadali ululu wowopsa, womwe poyamba umachitika poyenda, ndikusowa pambuyo pakupuma. Pakapita kanthawi, ululu umatha kuwoneka ngakhale usiku, umayenda ndi minyewa m'matumbo amiyendo.

Ngati atherosulinosis ya m'munsi yopanda mankhwalawa sichitha kuthandizidwa, ululuwo umakulirakulira, mphamvu ya matumbo (kapangidwe ndi kayendetsedwe kamatenda, zomwe zimatengera thanzi) la minofu imasinthika moyipa - misomali imakhala yofinya, khungu limakhala lofiirira, lonyowa komanso louma. Gawo lomaliza la matendawa limagwirizanitsidwa ndikupanga zilonda zam'mimba komanso kufa (necrosis) ya minofu, nthawi zina imayamba kugwa, pomwe nthambi imadulidwa.

Palibe njira zochizira atherosulinosis, chifukwa chake matendawa amayenera kudziwidwa koyambirira ndikukula kwake. Izi zimathandizira olimbitsa thupi, machitidwe olimbitsa thupi komanso zakudya zapadera, zomwe mothandizidwa ndi chakudya chapadera komanso kukhalapo kwa chakudya chopatsa thanzi zimathandizira kusintha kwamitsempha yamagazi, kufalikira kwa magazi komanso kuthina kwamatumbo amiyendo. Mankhwala azitsamba, chithandizo chamankhwala m'magawo amenewo, kugwiritsa ntchito kwake komwe kumatsimikiziridwa ndi sayansi yovomerezeka, kumathandiza.

Zochita zolimbitsa thupi

Zochita zolimbitsa thupi zitha kuchitidwa kangapo patsiku, kwa mphindi zingapo nthawi iliyonse. Osadzisilira. Zochita zolimbitsa thupi ndizothandiza, koma pokhapokha pothandizidwa ndi adokotala. Muyeneranso kufunsa katswiri wa masewera olimbitsa thupi (masewera olimbitsa thupi), omwe, potengera zomwe dokotala amakupatsani komanso mawonekedwe a thupi lanu, amasankha mayendedwe omwe angakubweretsereni phindu lalikulu. Timachita masewera olimbitsa thupi nthawi khumi.

Kodi ndimatani pochita masewera olimbitsa thupi

Kugwiritsa ntchito masewera olimbitsa thupi osiyanasiyana, poyambirira, kumakhala kothandiza: wodwalayo amadzuka, chifukwa chomwe ntchito yamkati yamanjenje imakhala bwino, ndipo njira zoteteza zomwe zimalimbikitsidwa zimayambitsidwa.

Kachiwiri, kagayidwe ka magazi ndi mtima zimasinthidwa. Izi zimakulitsa mgwirizano wa myocardium, kuzilimbitsa, ndipo pang'onopang'ono zimabweza cholesterol. Mwa zina, kuchita masewera olimbitsa thupi, makamaka kupuma, kumathandizanso kugwira ntchito kwa thupi, ndiye kuti, munthu amatha kuthana ndi matenda a mtima.

Chifukwa chake, ntchito zazikulu zolimbitsa thupi zothandizira matenda a atherosulinosis zimaphatikizapo:

Mtima wamtima
Kupititsa patsogolo kayendedwe ka magazi ndi dongosolo lamkati lamanjenje,
Matenda a metabolism.

Chitani zolimbitsa thupi atherosulinosis ya m'munsi malekezero

Kusankha kochita masewera olimbitsa thupi kumadalira gawo lomwe matenda akudwala, chifukwa chake muyenera kumvetsetsa kaye.

Gawo loyamba limadziwika ndi zizindikiro: kupweteka m'miyendo, dzanzi la zala, kutopa poyenda, kukokana.
Pa yachiwiri imawonedwa: kulumikizana pang'ono, kupweteka kwambiri, kusintha kwa mawu, kutopa m'miyendo ngakhale mutapuma.
Mugawo lachitatu ndi lachinayi, gangrene amayamba kupanga, ululu umakulitsa, ndizovuta kuti munthu ayende ngakhale ma mita ochepa.

Mu magawo oyamba, masewera olimbitsa thupi angagwiritsidwe ntchito miyendo ndi torso. Zida zopumira zimagwiritsidwanso ntchito. Kwenikweni, zochizira zonse zamatenda am'munsi zatsika zimatsikira kuti zipsetse minofu yayikulu komanso yaying'ono pamiyendo yomwe ikukhudzidwa. Komabe, kuchuluka kwambiri kumangokhala koyipa, chifukwa chake ndikofunika kukambirana kuchuluka kwa masewera olimbitsa thupi ndi dokotala.

Achire olimbitsa olimbitsa ndi miyendo yotsokomola ya miyendo imaphatikizapo zochitika zingapo.

Nayi ena a iwo:

Khalani pampando, pumulani. Kwezani manja anu mmwamba, pumani, muchepetsani - kutuluka. Mutha kubwereza mpaka kasanu ndi kawiri.
Kukhala pampando, kanikizirani zala zanu kumapewa anu. Pangani mayendedwe osinthasintha: maulendo 10 mawotchi, ina 10 - motsutsana. Onani kupuma kokwanira.
Khalani pampando woyang'ana kumbuyo. Tambitsani miyendo yanu kutsogolo. Tulutsani dzanja lanu lamanja mpaka mwendo wanu wamanja, kutulutsa. Yambitsani udindo. Bwerezani zolimbitsa thupi kangapo 5-7, kusinthana mbali yakumanzere ndi yamanja.
Tsikirani pang'ono, pang'onopang'ono. Bwererani ku malo oyambira ndi kutuluka. Chitani kukhala nthawi 5-8.
Mukadayimirira, imani pa zala zanu, ndikukweza manja anu ndikukweza mpweya. Kenako dzipulumutseni ndikukutulutsa. Chitani kanthawi 4-5.
Ikani manja anu lamba wanu, muziyenda mozungulira ndi thupi lanu kasanu mbali iliyonse. Onani kupuma kokwanira.
Ikani dzanja lanu kumbuyo kwa mpando. Pangani mayendedwe osiyanasiyana ndi phazi: kusunthira kumbali mbali, kukwera ndi kutsika, gwedezani minofu ya ng'ombe pang'ono. Bwerezani katatu.
Yendani mozungulira chipindacho kwa mphindi 1-3, ndikukweza mawondo anu kumtunda. Ichi ndi masewera olimbitsa thupi kwambiri kwa atherosulinosis.
Kugona kumbuyo kwanu, gwirani miyendo yanu pang'ono ndikuwakweza m'mwamba pakona pafupifupi 60 °, ndikugwira ndi manja anu. Kenako yambani kuwerama ndi kumasula miyendo yanu mpaka kutopa pang'ono. Mukakhala pampando, dikirani mpaka miyendo itadzazanso ndi magazi.
Atagwira mpando, yambani kugona. Tulutsani pansi pamalo otsika, inhale pamalo okwera kwambiri. Kuchita masewera olimbitsa thupi kumachitidwa nthawi 6-8.
Yembekezerani ndi kutulutsamo kangapo, mutatsamira ndikuyamba kuyamwa.
Kukhala pampando, kwezani chidendene ndikuthina minofu ya ng'ombe kwa masekondi 2-3, kenako kutsika ndikupumula. 5-8 nthawi.

Chifukwa chake, tidasanthula machitidwe otchuka kwambiri a atherosulinosis obliterans of the limb my limb.

Ndi atherosulinosis, masewera olimbitsa thupi ndi othandiza kwambiri. Wodwala amayenera kuyenda kuchokera kutali. Kenako nthawi ndi liwiro loyenda lokha limakula. Mukafuna kudziwa katundu, ndibwino kufunsa dokotala. Zochita zolimbitsa thupi zofananira za stenotic atherosulinosis zimagwiritsidwanso ntchito.

Zochita za atherosulinosis ya ziwiya zamagawo am'munsi pazigawo 3 kapena 4 zamatendawo ziyenera kusankhidwa mosamala kwambiri. Ndikulimbikitsidwa kuchita, choyambirira, masewera olimbitsa thupi komanso masewera olimbitsa thupi osiyanasiyana.

Masewera olimbitsa thupi atherosulinosis: magawo olimbitsa thupi

Zochita zolimbitsa thupi zonse zomwe zafotokozedwa pansipa zikuyenera kugwiritsidwa ntchito munthawi yopumira ya atherosclerosis komanso magawo ake oyamba. Muyeneranso kuganizira zaka zanu komanso momwe thupi lanu lilili.

Ngakhale ululu wocheperapo ungachitike, wodwalayo ayenera kupuma kwa mphindi zingapo, kenako ndikupitilizabe. Ngati mumachita masewera olimbitsa thupi modekha kwa milungu iwiri ndipo nthawi yomweyo simunamve bwino, ndiye kuti mutha kuyamba kuwonjezera katundu.

Masewera olimbitsa thupi a atherosulinosis a m'munsi malekezero, ovuta nambala 1. Imachitika m'malo oyimirira.

Imirirani zala zanu. Tumizani kulemera kuchokera ku mwendo umodzi kupita ku umzake. Yesani kuchita zonse bwino, osadandaula. 5-8 nthawi.
Yendani malo, ndikukweza mawondo anu m'mwamba. Mphindi zochepa ndizokwanira.
Kanikizirani manja anu lamba wanu. Gwadani mwendo wanu ndikuyamba kupanga mayendedwe ozungulira, kuyesera kuti mukhale moyenera. Nthawi 5-6 mbali iliyonse.
Imani kutsogolo kwa khoma. Gwira ndi zala zakumaso pafupifupi 40-50 cm kuchokera pansi
Yendani mozungulira chipindacho pachidendene chanu kwa mphindi 1-2.
Kwezani mwendo wodontha ndi kuzungulira pang'ono kumanzere ndi kumanja. Pumirani.

Zolimbitsa thupi za atherosulinosis ya miyendo, zovuta 2. Imachitika m'malo abodza.

Ikani mpukutu kapena pilo pansi pa mawondo anu. Yendetsani mapazi anu kumanzere ndi kumanja.
Ikani manja anu patsogolo pa chifuwa. Pumulirani mukadzawalekanitsa, ndi kutuluka mukadzabweza gawo loyambira. Bwerezani nthawi 4-5.
Yang'anirani miyendo yanu pansi pa inu, osatulutsa mapazi anu pabedi.
Kanikizirani phazi lanu m'mimba mwanu, kudzithandiza nokha ndi manja onse awiri. Chitani katatu.
Finyani m'manja, ndikoloweka manja anu kumbali ndikuyamba kuwapinda, kuwongola.
Tembenuzani pamimba panu, ikani manja anu pansi pa chibwano. Chezani kangapo ndi mapazi anu.

Chitani masewera olimbitsa thupi a chotupa cha ziwiya zam'munsi, zovuta No. 3. Kuchita munthawi yokhala.

Sonkhanitsani miyendo pamodzi, khazikitsani miyendo mozungulira mbali 4-5.
Ikani manja anu m'chiuno, kwezani miyendo yanu pamwamba m'chiuno mwanu, ndikuchita "kuyenda mutakhala".
Tambitsani manja anu patsogolo pa chifuwa chanu. Kutembenuzira thupi kumbali, gwiritsani manja anu ndikupumira. Kenako tsamira, bweretsani manja anu ku malo awo apoyamba, exhale. Bwerezani katatu.
Pumulani. Ikani manja anu pa lamba wanu ndikupumira kwambiri, pang'onopang'ono kwa mphindi imodzi.
Ikani odzigudubuza pansi pa mapazi anu ndikugudubuza mapazi anu.
Kwezani mwendo pang'onopang'ono ndi kumasisita, kuyesa kugwedeza minofu.

Kuchita masewera olimbitsa thupi kwa aortic atherosulinosis

Zochita kupuma zolimbitsa thupi zimathandizira kukonza dongosolo lamanjenje. Mitundu yamtunduwu ya masewera olimbitsa thupi imakwaniritsa kuchepa kwa magazi m'matupi ndipo imateteza ku sitiroko. Nayi maudzu othandiza kwambiri.

Tsegulani pakamwa panu pang'ono, ndikumakhudza lilime mpaka pakamwa pafupi ndi mano akutsogolo. Yambani kupumira m'mphuno mwakachetechete, kuwongolera kupuma konse ndi mpweya. Pakudzoza, lembani mawu "s", pomwe mukupuma - "hum". Chitani katatu patsiku kwa mphindi 10-15.
Chitani kupumira kudzera m'mphuno limodzi. Kuti muchite izi, mutseke ndikuyamba kupuma kwambiri, ndikudzaza chifuwa ndi m'mimba ndi mpweya. Sungani mpweya wanu kwa masekondi angapo ndikutulutsa mphuno yomwe idatsekedwa. Bwerezani izi kwa mphindi 5-7.
Inhale ndi mphuno, gwiritsani ntchito kupumira kwa masekondi atatu, mutambasule pakamwa panu ndi chubu ndipo pang'onopang'ono, ndikupuma, kutulutsa.

Kodi ndizotheka kusewera masewera ndi atherosulinosis

Dokotala aliyense wodziwa bwino amayankha kuti maphunziro akuthupi sangatheke, komanso ofunikira.

Mukamachita kayendedwe kogwira zimachitika Vasodilation, yomwe imabwezeretsa kuthamanga kwa magazi mwa iwo, pomwe minofu yomwe amadya imadzaza ndi mpweya.
Minofu yomwe imagwira ntchito yolimbitsa thupi imachotsa ma spasms omwe amayamba chifukwa chochepetsera mphamvu ya mitsempha ya m'mitsempha yokhala ndi ma atherosselotic plaques ndikuwonongeka kwa vuto la mitsempha.
M'matumbo otentha, osati okha magazi amawonjezereka, komanso zotengera zomwe sizigwira ntchito yopuma (makontrakitala) zimatsegulidwa, zomwe ndizofunikira kwambiri kulipirira kusowa kwa zakudya m'thupi kwambiri.
Cardio katundu kumawonjezera myocardial contractility, pang'onopang'ono kusintha mtundu ndi kuchuluka kwamphamvu kwa mtima.
Kuchita masewera olimbitsa thupi kumathandizira magazi ndi mpweya, ndikuwonjezera mphamvu ya kagayidwe kenaka kutsitsa cholesterol "yoyipa" yoipaadasungidwa kukhoma kwamitsempha yamagazi.

Chachikulu ndikuti makalasi samachitika panthawi yachulukidwe yamavuto obwera chifukwa cha matenda atherosulinosis (kugunda kwa mtima, microstroke, kusokonezeka kwakukulu kwa magazi m'miyendo kapena m'matumbo). Koma patatha nthawi yovuta ya matenda, sizoyenera kuchedwetsa ndi masewera olimbitsa thupi: kuchuluka kwa kubwezeretsanso ntchito zolimbitsa thupi kumadalira.

Njira yochizira komanso kupewa matenda a atherosclerosis ogwiritsa ntchito mayendedwe odziyimira odwala amatchedwa kinesitherapy.

Pankhani ya mtima wam'magazi, ndi othandiza kwambiri. aerobic olimbitsa - ochitidwa mwa oyera oyera. Mukamaphunzitsidwa, muyenera kupuma kwambiri, kupuma mtima mpaka kupumula.

Makalasi mu masewera olimbitsa thupiyosayenera kwa aliyense: amawonetsedwa ngati prophylaxis ya atherosulinosis kapena magawo ake oyamba. Kuphatikizika koyenera kumasankhidwa ndi dokotala payekha, kutengera kuchuluka kwa kuwonongeka kwa mtima.

Zochita zolimbitsa thupi chochitidwa ndi:

pambuyo pofunda pang'ono mwakachetechete ndikutulutsa minofu yotsatira,
popanda othandizira olemera (opanda iwo kapena onenepa kwambiri),
Pang'onopang'ono osagwedezeka ndikuyenda motsatizana,
pafupipafupi, mothandizidwa ndi thanzi komanso zimachitika.

Maphunziro oyamba Ndikofunika kuyamba ndi katundu wochepa komanso nthawi yokwanira, kumangotopa pang'ono, komanso osati kulephera kwa mtima, kupuma pang'ono, kapena kupindika kwamphamvu m'mitsempha yamagazi. Mukazolowera katundu, ndikofunikira kuti kuwonjezera kuchuluka. Katswiri wochita masewera olimbitsa thupi adzakuwuzani kuthamanga, kuyang'ana kuzizwitsa za kugunda kwa mtima, kukakamiza ndi kupuma kwapadera panthawi ya maphunziro.

Masewera olimbitsa mtima a chotupa cha ubongo ndi khosi

Ndi chigonjetso cha kuderaku, masewera olimbitsa thupi amachitidwa mosamala kwambiri, pang'onopang'ono, bwino, osapumira. Kupititsa patsogolo ntchito ya ziwiya zaubongo ndi khosi, ma peyala amutu amagwiritsidwa ntchito: kutsogolo, kumbuyo, paphewa, m'mbali mwanjira - mpaka ka 15 mbali iliyonse.

Koma mtengo wotsatirawu udzakhala wosangalatsa: kujambula manambala kuyambira 1 mpaka 10 ndi mbali ina ndi mphuno mumlengalenga, ndipo kusuntha konse kuyenera kuchitidwa ndi kukweza kwakukulu momwe mungathere. Pankhaniyi, kusuntha konse kosonyezedwa mu ubongo ndi khomo lachiberekero cha chiberekero kumachitika. Pambuyo pa masewera olimbitsa thupi osavuta oterowo, amakhalabe akukweza ndi kutsitsa mapewa kangapo.

Polimbana ndi atherosulinosis a ziwiya zakumtunda kwa magazi, masewera olimbitsa thupi angakuthandizeni: muyenera kugwirizira zala zanu, zoyamba kuziyika pamphumi panu ndikupumitsa mutu wanu mwamphamvu, ndikugwira pafupifupi theka la miniti. Kenako yambitsani manja anu kumbuyo kwa mutu, ndikubwereza zomwe zachitikazo.

Ndikofunika kuchita zochiritsira zam'mimba m'mutu ndi khosi m'mawa, potero kusintha magazi muubongo, ndikukhazikitsa kuti muchite tsiku lotsatira.

Kuyenda ndi Kuthamanga

Tsopano zambiri zamaphunziro a Cardio.Kuyenda ndikuthamanga kumabweretsa pafupifupi minofu yonse kugwira ntchito, chifukwa chake zimakhudza ntchito yamtima ndi mkhalidwe wamitsempha yonse ya magazi. Kuti mupeze njira yothandizira, ndikofunikira kuchita maphunziro tsiku lililonse, ndipo ngati sizotheka, mwina tsiku lililonse. Mutha kugwiritsa ntchito treadmill yoyikidwa mu mpweya watsopano.

Mtunda woyenera kwambiri ndikuyenda kuchokera pa 2 km (kwa okalamba, oyamba kapena opanikizika kwambiri ndi ziwongo) kupita ku 5 km (kwa achinyamata, kuwonjezera mtolo kapena magawo oyambira).
Kuthamanga kumayamba ndi 3 km, pang'onopang'ono kuwonjezera mtunda mpaka 8-10 km. Musanayambe mpikisano ndikofunikira kufunsa katswiri (onani kuthamanga kwake, mtunda, nthawi yoyenera).

Kuti musokoneze maphunziro a Cardio, ndikofunikira kusankha njira zodutsa pamtunda, kuthamanga ndi kutsitsa, kapena kuyika zolimbitsa thupi pakati pazigawo za njirayo.

Kuthawa sikulimbikitsidwa: muyenera kugwiritsa ntchito mtundu wa mpikisano.

Kuyenda ndi mathamangitsidwe.
Kuthamanga
Limbikitsani ndikuchepetsa.
Kuthamanga
Kuyenda ndikuyenda pang'onopang'ono.

Mpweya wamkati, kuphatikiza ndi matupi a thupi patsogolo ndi manja otsitsa ndi mpweya wambiri, kumachepetsa kupuma pambuyo pogwira ntchito.

Yoga ndi Qigong kwa Atherosulinosis

Izi ziwiri ndizogwirizana kwambiri ndi masewera olimbitsa thupi. Zovuta zake zimaphatikizaponso kusinkhasinkha, masewera olimbitsa thupi ndipo, ngati qigong, zaluso zamtundu wa masewera.

Kafukufuku akuwonetsa kuti yoga ndi qigong (komanso kuphatikiza kwawo mu mawonekedwe a qigong yoga) ngati matenda amtundu wamtundu amathandizanso kukakamiza kwa intracranial, kusintha makutu ndi kuwona, kuyambitsa kukumbukira, komanso kusintha magazi.

Mutha kuphunziramo zatsopano, kuphunzira kupuma ndi kusinkhasinkha moyenera pokhapokha ndi akatswiri a zaluso izi. Dokotala wothandizapo masewera olimbitsa thupi amakhalapobe kuti apeze chilolezo chochita zamayendedwe am'mawa molingana ndi kuchuluka kwa kuwonongeka kwa mtima.

Mankhwala azitsamba azithandizira kuphatikiza zotsatira za masewera olimbitsa thupi. Ndipo njira ya pulofesayo inakhala njira yabwino kwambiri pochizira matenda ambiri, kuphatikizapo atherosulinosis Sergey Bubnovsky: Amasankha payekhapayekha amathandizira kuphatikiza masewera olimbitsa thupi, physiotherapy, ntchito zolimbitsa thupi komanso kupuma koyenera.

Malangizo Ofunika

Zolimbitsa thupi za atherosulinosis yamitsempha yamagazi zotsutsana ngati:

matenda opatsirana pachimake
kuchuluka kwa thupi kutentha
kuchuluka kwa matenda opatsirana,
chizolowezi chokhala ndi thrombosis,
zotupa zoyipa
magazi
kwambiri ululu syndrome.

Pakakhala kutsutsana, mfundo ya masewera olimbitsa thupi imakhalabe yosasinthika: choyamba, konzekerani ndikutambasula, kenako pang'onopang'ono kuwonjezera katundu, kenako kugwedezeka ndikutambasulanso. Pakati pa ma seti, kupumula kwa mphindi 2-3 kumafunika. Masewera olimbitsa thupi sangathe kuchitidwa pamimba yopanda kanthu: maola 1.5 musanaphunzitsidwe, muyenera kudya kena kena. "Fulumizitsani" mtima amatha + 30% yokha ya ma frequency oyambilira (pakupuma).

Kuchita zolimbitsa thupi pafupipafupi tsiku lililonse kumatha kukhala ndi zotsatira zabwino kuposa kukhala wodzinyinyina pakulimbitsa thupi. Ndipo ngati mukuwonjezera zakudya zomveka ndikusiya zizolowezi zovulaza, ndiye kuti kupambana mu nkhondo yolimbana ndi arteriosulinosis kudzatsimikizika!

Kodi kuchita masewera olimbitsa thupi kungathandize bwanji ndi atherosulinosis?

Thupi lonse la mtima limaphunzitsidwa ndikulimbikitsidwa, zomwe zimapewa kapena kuchepetsa kwambiri kupitilira kwa minyewa njira.
Kusunthika kwa okosijeni ndi michere michere mthupi kudzera m'magazi imakhala yofanana.
Kulephera mu ntchito ya metabolism kumachotsedwa, kuphatikiza mafuta. Zotsatira zake, cholesterol yokwezeka, yomwe imapangitsa kutsika kwamabedi amitsempha, imakhala yokhazikika.

Masewera olimbitsa thupi a atherosulinosis a ziwiya zamagawo akumunsi ali m'gulu la masewera olimbitsa thupi, koma osati masewera. Zotsirizika zimayendera limodzi ndi zovuta komanso zovuta kuvomereza katundu, ndipo zimaphatikizidwa kwa odwala omwe ali ndi matenda awa. Kuchita masewera olimbitsa thupi kuyenera kukhala kosavuta kuchita komanso kudekha, kuphatikiza masewera olimbitsa thupi. Ngati wodwalayo akusunthira kuchira, mutha kuphatikiza 1kg dumbbells pamndandanda wanu. Odwala okalamba kapena okhwima amalangizidwa kuti azikhala ndi chidwi poyenda pang'onopang'ono.

Momwe mungasankhire masewera olimbitsa thupi oyenera

Ma minyewa yolimbitsa miyendo iyenera kukwaniritsa izi:

Zinthu zonse zimachitika ndi zochepa kulemera kapena popanda izo konse.
Kuyenda kothandiza ndi ntchito zopumira moyenerera.
Ndikofunikira kuyang'anira kuchuluka kobwereza kutengera zaka, kutha kwa nthawi ya matendawa, momwe thanzi lanu likuyendera komanso momwe magwiridwe am'magetsi akubwera (kuyamba ndi njira yosavuta).

Magawo Azovuta Zolimbitsa Thupi

Zosangalatsa zanyenyezi

Gawo lofunika kwambiri ndikuyenda. Zinthu ndizosavuta kupereka ndipo sizitanthauza kuti katundu woonekera. Masewera olimbitsa thupi amachitidwa pang'onopang'ono komanso osasunthika, popanda kusuntha mwadzidzidzi, mwachangu. Pambuyo pa ntchito iliyonse, ndikofunikira kuti mupumule kwa mphindi imodzi musanayambe. Kumaliza kwa phunziroli ndikuyenda kwa mphindi 1-1.5.

Wachiwiri (wapakatikati) digiri yovuta

Kuthamanga kumawonjezeka pang'ono, makalasiawo amakhala ovuta komanso atali, wodwalayo amayenera kuchita zina kuti achite.

Mavuto akulu akhazikika

Ndikulimbikitsidwa kwa odwala omwe ali pafupi ndi kuchira kwathunthu. Kusankha ndi gawo la pulogalamu, kukhazikitsa komwe sikumabweretsa kupweteka. Zochita zolimbitsa thupi zomwe tafotokozazi zimatha kusinthidwa, kuwonjezereka kapena kuchepetsera zovuta kutengera boma.

Wogona pamsana pake

Tambasulani ndikusungani minofu yanu momasuka. Ndikofunikira kugwada mwendo wamanzere mu bondo momwe kusuntha kwa olowa kumathandizira. Panthawi imeneyi, phazi ndi zala zimayenda momasuka pansi. Pitilizani kuwerama, koma kale m'dera la TBS, kokerani mwendo wanu kwa inu ndikulikirira manja anu, ndikuyesetsa kuti msana wanu ukhale wolimbikira. Bwererani ku malo oyambira ndikuchitanso mwendo wamanja. Bwerezani zolimbitsa thupi kangapo ka 10.
Zothandiza pa atherosulinosis ndi "njinga" yodziwika bwino. Miyendo, itapinda pang'ono mawondo, imakwera pamwamba ndikuyenda m'njira yozungulira, yosonyeza kukwera njinga. Chitani zobwereza 10.
Kusinthana kwa manja ndi miyendo. Ingoganizirani kusuntha kwa kachilombo komwe chagwera pamsana wake ndikuyesera kuti lizungulire ndi kuyesanso kubwereza. Ngakhale mawonekedwe oseketsa, zotsatira zabwino pamachitidwe oterewa zimadziwika - thupi limasangalatsa ndipo magazi amayenda mofulumira.
Mapulogalamu okhala ndi zinthu monga "lumo". Kuti muwonjezere vutoli, manja a kanjedza amaikidwa pansi pa coccyx. Pambuyo mobwerezabwereza, miyendo imayenera kuwongoledwa, kupitilizidwa kulemera ndikuwakanikizana molimba kwa mphindi 10, kenako ndikupumulanso. Gawo lomaliza likukanikizira pansi.

Kukhala

Malingaliro othandizira a 90 ° amagawanikidwanso nthawi imodzi m'mbali ndikugwirizanitsidwa. Ndikofunikira kuchita kubwereza osachepera 5, nditatha ndikutambasuka ndikupumula. Musanapite gawo lotsatira la pulogalamuyo, kupuma pang'ono kumafunikira.

Chinthu chovuta kwambiri pantchitoyi ndi kupanga zolepheretsa kuyenda poyika manja pa mawondo ndikuwayika kumbali yakutsogolo kwawo.

Kukhala pampando, kuloza miyendo yanu kutsogolo, kenako ndikulikirani thupi kwa iwo, kuyesera kugwira mphumi yanu. Chitani izi kasanu ndi katatu. Vutoli lingakhale kugwada, kugwada, ndi kukhazikika pansi kwa masekondi angapo.
Ndi manja anu ndikumugwira kumanzere, kwezani dzanja lonse ndikutheka, osasiya manja anu. Zing'onoting'ono pakuvomerezedwa, m'maganizo masekondi 10. Bwerera pamalo abwinobwino, bwerezani zomwezo ndi phazi lakumanzere. Kwa aliyense wa iwo, pangani mayendedwe a 10 r.

Pa maondo anu

Yambirani anai onse, ngakhale mutapumira. Sinthani torso yanu pachithandizo, ikhudzeni ndi chifuwa ndi khosi, ndikukhazikitsani manja anu pansi. Bwerera, chitani zina zakubwereza 4-8.
Kuwongola ndikubweza mwendo pakupumira, pa inhale kuti mubwezeretse, kuti muchite chimodzimodzi ndi wina, maulendo 6 pachimodzimodzi.
Tsekani manja pa lamba. Yambirani ndikukhazikika mosamala, cholinga ndikukhudza mphumi yanu mpaka mawondo. Pambuyo masekondi angapo, kuwongola. Kuti mupeze njira 15. Kuti mukhale olimba bwino pambuyo pa masewera olimbitsa thupi muyenera kuyendayenda.

Kuchita masewera olimbitsa thupi

Kuchiza matenda am'magazi mothandizidwa ndi kupuma zolimbitsa thupi ndi njira yabwino, malinga ndi akatswiri azachipatala. Zimathandizira thupi kupeza zokwanira organic, kukhazikika ndikuchotsa zipsinjo za nkhawa. Ntchito yamitsempha yamagazi ndi kuthamanga kwake, magazi ambiri amalowa minofu yamtima.

Zoyipa zamtundu wamtunduwu wamaphunziro ndizophatikiza:

kuthamanga kwa magazi
osteochondrosis,
thrombophlebitis
sciatica.

Zochita zapadera zimayikidwa ndi adokotala. Koma zothandiza ndi njira zomwe zakhala zikudziwika kuyambira maphunziro azolimbitsa thupi.

Imani malo oyimirira, miyendo padera m'mbali. Kuyamba pang'onopang'ono ndikutulutsa mkati mozama, nthawi yomweyo kuyimilira zala zanu ndikutambasulira manja anu, ndikuwongolera kumbuyo kwa manja anu mkati. Mukabwereranso ku malo oyambira, yambani kutsitsa thupi ndikutsikira pansi, ndikuyamba kupuma manja ndikuyenda pachifuwa. Mukapumula minofu ya khosi ndi torso, mutha kukhala m'malo ano kwa masekondi angapo, kenako ndikudzakhalanso.
Kuti tibwezere mwachangu kuchuluka kwa mpweya m'magazi, zinthu zotsatirazi zimachitika: kuphipha, limodzi ndi kutulutsa kwam'mimba, kenako kupuma kwakuya ndi kutulutsa kwake. Kupumira kwambiri, limodzi ndi minyewa ya m'mimba, imathandizira kutuluka kwa magazi.

Kukonzekera pazotsatira

Zochita zolimbitsa thupi ziyenera kuchitidwa mokwanira, okhawo omwe adokotala adawafotokozera, mwa dongosolo linalake komanso nthawi yayitali.
Achire othandizira kwambiri amakhala nawo pamapazi. Amatha kuphatikizidwa m'moyo watsiku ndi tsiku - kuyenda kuchokera kuntchito, kuyenda madzulo ndi / kapena kumapeto kwa sabata. Zochita zolemera mozama, tennis, skiing kapena volleyball zimalimbitsa mitsempha yamagazi ndikuyenda bwino.
Chinthu china chofunikira ndizokwanira komanso zopatsa thanzi. Pali kukanidwa kwamafuta owopsa a nyama, mazira a mazira, okazinga. Zidzasinthidwa ndi zakudya zam'nyanja ndi zopangira mbewu. Kuchuluka kwa mchere mu chakudya ndi kuchuluka kwa mafuta mu zinthu mkaka kuyenera kuchepetsedwa.
Ndikulimbikitsidwa kuti musiye kusuta fodya ndi kumamwa mowa, kuchepetsa kuchuluka kwa zopsinjika, kusintha matendawa komanso kupuma bwino kuchokera kupsinjika, komanso kugona tulo. Izi zikuthandizira kupewa kutalika kwa matendawa.

Mankhwala olimbitsa a miyendo omwe ali ndi atherosulinosis adapangidwa m'njira yoti wodwalayo, pamlingo uliwonse wa chitukuko cha matendawa, azitha kuchita masewera olimbitsa thupi omwe apatsidwa popanda kumva ululu komanso kusasangalala.

Izi, kuwonjezera pa kutsimikizika kwa makalasi, ndizofunikira kwambiri kwa dokotala wothandizira, chifukwa chogwiritsa ntchito thupi mopitirira muyeso imaperekedwa kwa anthu omwe ali ndi atherosclerosis ndipo ingadzetse mavuto osapindulitsa. Kulipiritsa mwadongosolo sikutanthauza kuyesetsa kwakanthawi komanso nthawi. Kusintha moyenera moyo wanu kuti muchite zina zofunikira ndikofunikira. Koma kusintha pang'ono panjira yamoyo wathanzi kudzathandiza mtsogolomo kupewa zovuta ndi zovuta zazikulu zamankhwala ndi zida zothandizira kubwezeretsa dongosolo lowonongeka la mtima.

Mfundo zachikhalidwe zamaphunziro akuthupi matenda

Maphunziro ayenera kukhala okwera mtengo, koma mwadongosolo. Masewera olimbitsa thupi sangathe kuchitidwa molingana ndi kukhoza kwawo. Mutha kuwongolera mkhalidwe wanu mothandizidwa ndi kugunda kwa mtima ndi miyeso ya magazi:

kuchuluka kwa mtima kwambiri panthawi yochita masewera olimbitsa thupi sikuyenera kupitirira kugunda kwa 100-110 pamphindi,
Kupsinjika kwa magazi kumakhala ndi zizindikiro zapamwamba komanso zotsika: mukamaphunzitsidwa, yoyamba idzakulira pang'ono, ndipo yachiwiri imachepa.

Ndi kuchuluka kwambiri kwa kugunda kwa mtima komanso kukwera m'magazi ochepa, kuchepetsa mphamvu yamakalasi pochita masewera olimbitsa thupi ochepa.

Kugona pamimba pake

Kakhazikika pamimba kumakuthandizani kuti magazi azisinthana ndi msana, ziwalo zam'mimba ndi miyendo. Awa ndi masewera olimbitsa thupi omwe amathandiza ndi matenda amisempha, pomwe cholesterol imakhazikika nthawi zambiri:

Kugona pansi, kugwada mawondo, kukweza miyendo pamalo osadukiza, osasakaniza kapena palimodzi. Bwerezani katatu.
Kuchokera pamalo apamwamba, kwezani mutu, pang'onopang'ono kumbuyo. Chitani ndi kukwera kwakukulu, pang'onopang'ono. Bwerezani katatu.
Kubwezeretsanso manja pansi, mokweza miyendo. Bwerezani nthawi 4-8.

Kuyimirira

Kuyimilira kumakupatsani mwayi kuti musunthire mitundu yosiyanasiyana yoyenda ndi miyendo, torso ndi khosi. Amapereka mwayi kwa ntchito yamagulu onse a minofu ndi mitsempha yokhudzana ndi mitsempha yomwe imadyetsa magazi kuzinthu zofananira za thupi. Kuyima zolimbitsa thupi kumalimbikitsidwa kwa atherosulinosis ya ubongo ndi khosi, ziwiya zam'mimba ndi miyendo yotsika. Mutha kuchita izi:

Mapewa amapindika mbali, mikono mbali. Mangani nsonga zanu, gwiranani zala zanu ndi mapewa anu, tengani manja anu ndikukweza mutu wanu. Fikani ndikuyamba kupuma kwambiri. Bwererani ku malo oyambira
Ikani manja anu lamba. Chitani ziwalo kumbali (kutulutsa) ndikubwerera pamalo owongoka. Osapinda miyendo yanu panthawi yothamanga.
Manja pansi. Tembenuzani nyumba kumanzere, kwinaku mukumawalekanitsa ndikuwatsitsa ndikubwerera momwe adayambira kale. Osapinda miyendo yanu, osang'amba zidendene pansi.

Chitani zomwe zibwereza 3-8.