Zochita zochizira mtundu wa matenda ashuga a 2

Kuchita masewera olimbitsa thupi a matenda a shuga a 2

Madokotala a matenda ashuga amakono atsimikizira kuti odwala onenepa kwambiri omwe ali ndi matenda a shuga a 2, kuchita masewera olimbitsa thupi pambuyo pa mphindi 45 kumapangitsa kutsika kwakukulu kwa shuga m'magazi, popanda kuchepetsa shuga. Koma katundu sayenera kukhala wochulukirapo, apo ayi padzakhala kuchepa kwambiri kwa shuga m'magazi.

Pofuna kukonza thanzi la odwala omwe ali ndi matenda ashuga a 2, masewera olimbitsa thupi apangidwa. Kwa odwala azaka zapakati pa 50 ndi akulu, komanso onenepa kwambiri, kwa oyamba kumene, titha kulimbikitsa mndandanda wamankhwala olimbitsa thupi am'mawa opitilira mphindi 10: 12:

• Kuyenda mothamanga kwa mphindi imodzi,

• Kusunthika kwaulere, osatopa chifukwa chotentha minofu ya manja, lamba komanso msana,

• masewera olimbitsa thupi ophatikizika ndi kusuntha kwa mkono,

• kuchita masewera olimbitsa thupi, pamimba ndi kumbuyo,

• kusunthira miyendo ndi miyendo kuthamanga kwambiri,

• kuyenda kapena kudumphadumpha,

Chitani masewera olimbitsa thupi maulendo asanu ndi limodzi, osati mwamphamvu, makamaka maulendo ndi kutembenuka kwa thupi ndi mutu, osagwira manja m'malo amodzi kwa nthawi yayitali. Mukamalipiritsa, muyenera kupuma molondola, kupumira m'mphuno, komanso kutuluka mkamwa. Mpweya uyenera kukhala wautali pang'ono kuposa kudzoza. Kupuma pang'ono kumachitika, muyenera kupumula ndikupitilizabe kuchita masewera olimbitsa thupi pambuyo pakupuma movomerezeka.

Ngati mukumva bwino, zolimbitsa thupi zitha kuwonjezereka pochita, mwachitsanzo, kusiya kuyenda, kuyenda kwaifupi, mpaka maola 1.5, kuyenda mozungulira pamayendedwe apakati komanso nyengo iliyonse, kugwedezeka, kupalasa, kusambira, kuyendetsa njinga, kukwera maulendo skating ice, kusewera tenisi, badminton, volleyball, etc.

Mutha kuwonjezera zochita zolimbitsa thupi ndi ma dumbbells. Nawo gulu la masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi 1. Poyambira - kuyimirira. Kuyamba kuyenda ndi mawondo ake ndikukweza m'mwamba, miniti kupita kumalo kosavuta m'malo mwake, ndikuthamanga kwa mphindi ziwiri. Kupumula kumangokhala popanda kudandaula.

Kuchita masewera olimbitsa thupi 2. Malo oyambira - ataimirira ndi ma dumbbells m'manja. Manja nditambasuka, kwezani mbwee kutsogolo ndikupuma. Bweretsani mikono yanu ku malo awo apoyamba ndi kutuluka. Kwezani manja anu m'mbali ndi kupumira. Bwererani ku malo oyambira ndi kutuluka. Liwiro ndi pakati. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 3. Malo oyambira - kuyimirira, mapazi mapewa, pambali, phokoso kumapeto. Pangani zolimba kumanzere ndi kutuluka. Kudzera poyambira, ndikupendekera kumanja. Kuyendetsa pang'onopang'ono. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 4. Malo oyambira - ataimirira ndi ma dumbbells m'manja. Pangani chiopsezo champhamvu ndi phazi lanu lamanzere kutsogolo, ma dubbells mbele ndi mtsogolo - inhale. Bwererani ku malo oyambira ndi kutuluka. Bwerezani ndi phazi lamanja. Liwiro ndi pakati. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 5. Malo oyambira - kuyimirira, mapazi mapewa, pambali, ndikunjira. Sinthani torso yanu mokulira, tsegulani mikono yanu ndi mimbulu kumtunda ndi kutulutsa. Bwererani ku poyambira ndikupumira. Kuyendetsa pang'onopang'ono. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera 6. Malo oyambira - ataimirira ndi ma dumbbells m'manja. Khala pansi momwe ungathere kuti ubweretse ziwombozo kumbuyo ndi kutulutsa. Bwererani ku malo oyambira ndi inhale. Kuzungulira thupi, khazikitsani thupi lanu mowongoka. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 7. Malo oyambira - atakhala pampando wokhala ndi ma dumbbells m'manja. Mofulumira bendani ndikukhomerera nsonga zanu nthawi 1520. Kupumula kumangokhala popanda kudandaula.

Kuchita masewera olimbitsa thupi a 8. Malo oyambira - atagona kumbuyo kwanu, mapazi amaphimba phokoso. Kwezani dumbbell ndi miyendo yowongoka, maondo mawondo, kuwongola miyendo ndi kubwerera kumalo oyambira. Kupumula kumangokhala popanda kudandaula. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 9. Malo oyambira - atagona kumbuyo kwanu ndi miyendo yokhotakhota komanso ndi manja oyipa m'manja. Pang'onopang'ono kwezani theka lamtondo la thupi, kokerani ma dumbbells kutsogolo ndikuchotsa. Bwererani ku poyambira ndikupumira. Bwerezani zolimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 10. Malo oyambira - atagona pamimba pake, amabisala kutsogolo. Pang'onopang'ono nyamulani ma dumbbells ndi torso yapamwamba mpaka kutalika kwambiri komanso kutalika. Bwererani ku malo oyambira ndi kutuluka. Bwerezani masewera olimbitsa thupi 8-10.

Kuchita masewera olimbitsa thupi 11. Malo oyambira - atagona mbali yakumanzere, kudzanja lamanja wosayankhula. Nthawi yomweyo kwezani mwendo wanu wamanja ndi dzanja lamanja ndikubowoka ndikupumira. Bwererani ku malo oyambira ndi kutuluka. Bwerezani zolimbitsa thupi maulendo 8-10 mbali iliyonse.

Kuchita masewera olimbitsa thupi kuyenera kuchitidwa kutentha pang'ono. Kutentha kwambiri kapena kuzizira kwambiri kumatha kusokoneza kagayidwe ka thupi.

Kodi ndichifukwa chiyani matenda a shuga a 2 amafunikira masewera olimbitsa thupi?

Zochita zolimbitsa thupi pamaso pa matenda a shuga zimakhala ndi mphamvu yochiritsa m'thupi lonse, komanso chifukwa chakuti maselo omwe ali ndi matendawa sangathe kudzipangira okha shuga, zochitika zamasewera zimathandizira mphamvu zamagetsi ndipo maselo amatha kutenga shuga wambiri.

Zizindikiro zambiri zikukonzanso, monga:

• kukopeka ndi thupi la zinthu zomwe zikubwera,
• kuletsa kukula kwa matenda ena chifukwa cha matenda ashuga,
• kusintha kwa kayendetsedwe ka magazi ku machitidwe onse,
• kuchuluka kwa mpweya
• kusinthika kwakukhalitsa ndi thanzi lathunthu (zimathandiza kuchepetsa kupangika kwa mahomoni olimbana ndi mahomoni ena),
• kuchuluka kwa zaka
• pali kusintha kwa cholesterol kuchokera kotsika kupita kokwezeka (kopindulitsa thupi),
• thanzi labwino komanso kulemera kwabwinobwino.

Zochita zolimbitsa thupi kwa odwala matenda ashuga

Zochita zochizira matenda ashuga zimatha kukhala zosiyanasiyana. Pali mitundu yosiyanasiyana yolimbitsa thupi kuti ikhale ndi kamvekedwe ka thupi ndi zomwe cholinga chake ndi kupewa zovuta zomwe zapezeka kale.

Ntchito za matenda ashuga zitha kugawidwa m'magulu monga:

• kupuma (kupuma movutikira),
• zovuta m'mawa
• miyendo zolimbitsa thupi
• mphamvu zolimbitsa thupi ndi dumbbells.

Zolimbitsa zolimbitsa thupi

Zochita zilizonse pamaso pa shuga ndi hyperglycemia ziyenera kuyamba ndi kutentha, masewera olimbitsa thupi ayenera kukhala chizolowezi, ziyenera kuchitidwa.

Zochita zolimbitsa thupi monga izi:

• Imatembenuza mutu mbali zosiyanasiyana (zichiteni mofatsa komanso bwino ndikubwereza),
• sinthanitsani mapewa anu kumbuyo ndi manja ndi lamba wanu.
• bweretsani manja anu kumbuyo / kumbuyo ndi kumbali,
• manja mchiuno ndi kuzungulira kwa torso mbali imodzi, kenako mbali inayo,
• kukweza miyendo kutsogolo
• kupuma zolimbitsa thupi (kuthandiza kupatsa ziwalo zathupi mokwanira ndi mpweya wokwanira).

Nthawi yamaphunziro imatengera gawo la matenda ashuga komanso kupezeka kwa zovuta. Mu digiri yachiwiri, nthawi ya mkalasi iyenera kutengera mphindi 40 mpaka ola limodzi. Pakati pa masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi.

Mchitidwe woterewu monga kupumira movutikira unakhala wogwira mtima kwambiri. Chofunikira chake ndikuti pakupanga thupi thupi limatha kulandira mpweya wambiri m'maselo, kulowa mkati mwake, amatha kugwiritsa ntchito shuga.

Phunziro 1 la nambala 1 ndikuphunzitsira njira yopumira yopumira:

Zolimbitsa thupi zimachitika motere:

• Lowetsani mpweya wokwanira ndi pakamwa panu,
• mpweya wokhala ndi phokoso uyenera kukhala masekondi atatu
• 1 zovuta zikhale kwa mphindi zitatu,
• Kubwereza 5 masana, chilichonse kwa mphindi 2-3.

Pali masewera enanso opumira. Muyenera kukhala ndi nthawi yoti mutulutsire nthawi 60 pamphindi, ndiye kuti, kutulutsa mpweya mwachangu, mpweya ungakhale chilichonse chomwe mungafune, luso lawo silitenga mbali yofunika, koma ndibwino kutseka manja anu mapewa anu, mkono uliwonse mapewa, kapena kuchita squats. Mfundo zake ndi zofanana, maselo adzatukutidwa ndi kuchuluka kwa mpweya.

Kuphatikizika kwapadera kwa phazi

Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri amakhala ndi zovuta ndi zotengera miyendo ndi miyendo yonse. Kuti mankhwalawa akhale othandiza kwambiri, muyenera kuchita masewera olimbitsa thupi apadera. Amathandizira kukhazikika kwa magazi m'mitsempha, motero, palibe matenda omwe angasokoneze miyendo.

Ngati kupweteka kumawonedwa, ndiye kuti posachedwa amasiya kuvutikira, ndikofunikira kuti musasiye.

Ntchito zolimbitsa miyendo:

• Kuyenda ndi malo ogwedeza (ndikuguba),
• msewu wodutsa
• kuthamanga
• phazi miyendo mbali zosiyanasiyana
• squat
• Finyani zala zakumaso,
• kwezani miyendo yanu ndi kuzungulira masokisi anu mozungulira,
• phaziyani phazi lanu ndipo muzizungulira chidendene,
• nditakhala pampandapo ndikuwongola miyendo nkumakoka zala zanu zakumaso kenako ndikukuchokerani,
• gonani pansi kapena malo ena osalala, kwezani miyendo yanu mowongoka, ndikuzungulira miyendo kwa mphindi ziwiri mozungulira.

Zochita zolimbitsa thupi zonse zizichitidwa mobwerezabwereza, kamodzi. Ngati ndi kotheka, chitani masewera olimbitsa thupi kangapo patsiku, makamaka. Mutha kuchita mu nthawi iliyonse yabwino kwa inu. Ngati pali mikhalidwe yoyenera, ndiye kuntchito, ku malo ena, ndi zina.

Masewera olimbitsa thupi

Ndi matenda a shuga a gulu lachiwiri, mtima wamagazi nawonso umavutika. Kuchita masewera olimbitsa thupi kungathandizire kugunda kwa mtima ndikupanga kusintha kwina kwa magazi machitidwe ena onse mthupi.

Koma musanayambe masewera olimbitsa thupi, muyenera kufunsa dokotala. Auzeni akatswiri za zovuta zomwe mukuchita. Mwina angaletse ena mwa iwo kapena afotokozere ena omwe ali oyenera mlandu wanu.

Zochita zamtima zili pamndandanda wa mtima. Izi ndi monga ma squats okhala ndi squats, kuthamanga pamalopo, kuthamanga ndi masewera olimbitsa thupi, kugwiritsa ntchito zida.

Muyenera kuchitanso masewera olimbitsa thupi ndi ma dumbbells. Zimatenga mphindi 15. Kuchita zinthu zolimbitsa thupi kotereku kumalimbitsa minofu ya mtima ndikuwongolera mtima.

Zolimbitsa thupi zitha kukhala motere:

• kutenga ma dumbbells, muyenera kufalitsa mikono yanu kumbali ndi malo abwinowo kuti mubweretse ma dumbbell pamaso panu, kenako pang'onopang'ono tsitsani manja anu pamalo awo oyambirirawo,
• Sinthani mkono uliwonse kuyambira m'mwamba ndikukhotetsa mkono kuti m'mbuyo, ndikuti pakumbayo pasakhale kumbuyo kwa mutu,
• wokhala ndi ma dumbbell m'manja, mutambasulire mikono yanu ndipo nthawi yomweyo muwabweretse patsogolo panu, kenako kumbuyo.
• kuyimirira molunjika, kwezani ma bumbaku, kuwerama mikono yanu, kugwirira mapewa ndikugwetsa manja anu pansi.

Phunziro la kanema wokhala ndi masewera olimbitsa mtima:

Masewera Olola

Kwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri, masewera olimbitsa thupi amapindulitsa, koma si masewera onse komanso masewera olimbitsa thupi omwe amagwira ntchito bwino. Ndikofunika kupatsa chidwi ndi masewera olimbitsa thupi omwe amatha kugwiritsa ntchito minofu ndi machitidwe onse mthupi.

Anthu odwala matenda ashuga ndi oyenera kwambiri:

• kusambira
• kuthamanga ndi mitundu yake,
• kuyenda, kuyenda sapatozi

Ngakhale kuti yoga si masewera apamwamba, machitidwe awa amaperekanso zotsatira zabwino, chifukwa amakhala ndi masewera olimbitsa thupi othandizira magawo osiyanasiyana a thupi komanso njira zopumira mu repertoire yawo.

Malamulo azolimbitsa thupi

Musanayambe masewera olimbitsa thupi, ndikofunikira kuganizira za thupi kuti musadzivulaze. Pa katundu wolemera, anti-insulin imapangidwa, ndipo imakhudza thupi kwambiri ndikupweteketsa zovuta.

Chifukwa chake, dongosolo la maphunziro ndi mtundu wake wa zolimbitsa thupi ziyenera kukhazikitsidwa pamodzi ndi adokotala. Katswiri adzayang'anira momwe zinthu ziliri ndipo ngati pakufunika, asinthe regimen ndi masewera olimbitsa thupi.

Nthawi yoyamba ya phunziroli ikufunika kuchitika moyang'aniridwa ndi dokotala, kenako mutha kupitiliza kumakalasi kunyumba kapena m'malo ena alionse.

Makalasi ayenera kusokonezedwa nthawi yomweyo ngati mukumva zowawa ndi zizindikiro monga:

• kupuma movutikira
• nyansi
• kupweteka
• kusintha kwa mtima.

Zonsezi mwanjira yapamwamba kwambiri zimatha kukhala chizindikiro cha hypoglycemia yomwe ikupita patsogolo. Zochita zochokera ku kalasi yophunzitsira ya Cardio ndizoyenereradi kwa odwala matenda ashuga. Zochita zoterezi nthawi zambiri sizimathandizira kukulitsa minofu, koma zimathandiza kutsika shuga komanso osapeza mapaundi owonjezera.

Izi zimaphatikizapo:

• kusambira wamba
• Kuyenda ndi kuthamanga osathamanga (mutadya)
• kukwera njinga.

Ndani sayenera kutenga nawo mbali?

Osati wachiwiri wokha, komanso mu gawo lina lililonse la matenda ashuga, tikulimbikitsidwa kusewera masewera, koma zolimbitsa thupi ndizotsutsana kwathunthu ndi odwala omwe:

• Kulephera kwaimpso kumawonedwa
• mavuto amtima
• Zilonda zam'mimba za m'miyendo,
• kwambiri mawonekedwe a retinopathy.

Ndi kupatuka koteroko kuzungulira, ndizovomerezeka kuchita kupuma, yoga ingathandize. Zinthu zikafika pokhazikika, ndiye kuti mutha kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono, kenako ndikuchita makalasi athunthu.