Momwe mungasinthire kupanikizika kwamphamvu ndi kupanikizika kwa magazi malinga ndi njira ya Strelnikova

M'moyo wamakono, vuto ngati kulumphira m'magazi limazunza anthu atatu onse padziko lapansi omwe adakondwerera zaka 50 zawo. Komabe, matendawa adayamba kukula achichepere ndipo nthawi zambiri achinyamata azaka zapakati amatha kudwala matenda othamanga magazi kapena kusintha kosalekeza.

Paubwana wang ono, sindikufuna kuwononga thupi langa ndimapiritsi osiyanasiyana, ndi chifukwa ngati izi zidapangidwa matenda oopsazomwe zimakuthandizani kuti muchepetse kuthamanga kwa magazi kukhala omasuka popanda mankhwala, omwe, monga lamulo, amakhala ndi zotsatira zoyipa zambiri. Musanaganize zolimbitsa thupi kuti muchepetse kupanikizika, muyenera kumvetsetsa zifukwa zomwe zimakhudzira kusiyana kwake, komwe kungakhale kambiri.

Zomwe zimayambitsa chiwonetsero cha kusiyana kwa kuthamanga kwa magazi

Ganizirani izi:

• Kugwiritsa ntchito kwambiri zizolowezi zoipa,
• Zakudya zopanda pake komanso kunenepa kwambiri kwamtsogolo
• Matenda a impso wamba
• Kukhala moyo wongokhala
• Kupsinjika pafupipafupi ndi kupsinjika kwamanjenje.

Nthawi zambiri, odwala matenda oopsa amalingalira funso loti angakhale ndi moyo zochuluka bwanji chifukwa cha matenda? Pankhaniyi, yankho limakhala mu moyo wa wodwalayo komanso momwe amaonera thupi lake.

Ngati mukusiya zizolowezi zoipa ndikubwezeretsani moyo wanu wabwinobwino, komanso kumachita masewera olimbitsa thupi pafupipafupi komanso kuchita masewera olimbitsa thupi, ndiye kuti mutha kukhala ndi moyo wautali osangalala popanda kuyang'ana zovuta zanu.

Ngati tilingalira mosiyanasiyana mankhwalawo, ndiye kuti atha kuchepetsa kwakanthawi zizindikilo za matendawa, matendawa abwereranso ndipo ndizotheka kuti mwamphamvu yayikulu ndikuwopseza moyo.

Zofunika! Kugwiritsa ntchito mankhwalawa kwa matenda oopsa kumangoleketsa matendawa, atawasiya, matendawo amabwereranso ndi mphamvu yayikulu kwambiri, chifukwa chake ambiri odwala amapitiliza kumwa mapiritsi pafupipafupi, potero amawononga ziwalo zina zofunika.

Kupumira kwamphamvu komanso kupindulitsa kwa masewera olimbitsa thupi oterowo

Kupumira masewera olimbitsa thupi kuti muchepetse kuthamanga kwa magazi zimakhudza kuchiza kwa matendawa, kukhala ndi chothandiza pakugwira ntchito kwa minofu yayikulu yathupi lathu - mtima.

Pakadali pano kupuma kolimbitsa thupi kuchitidwa kuti muchepetse kuthinikizidwa, thupi limapopa magazi ambiri osalimbikira, potero kuchepetsa katundu m'mitsempha. Ichi ndichifukwa chake kuthamanga kwa magazi kumachepetsedwa.

Chithandizo cha matenda oopsa pakupumira utha kuchitika kunyumba, Kwa izi, masewera olimbitsa thupi ochokera kwa olemba a Strelnikova kapena Bubnovsky amagwiritsidwa ntchito.

Ngati machitidwe olimbitsa thupi achitidwa molondola komanso mochuluka momwe ziyenera kukhalira, ndiye kuti mutha kuchepetsa kwambiri kuthamanga kwa magazi ndikupewa matenda a mtima ndi matenda ena akulu.

Zochita zolimbitsa thupi zopanikizika zimakhala ndi zabwino zina:

1. Moyang'aniridwa ndi dokotala, masewera olimbitsa thupi amatha kuchitidwa kangapo momwe mungafunire,
2. Pa zolimbitsa thupi kupuma sikutanthauza zida zina zowonjezera,
3. Odwala omwe ali ndi matenda oopsa, omwe amachita masewera olimbitsa thupi nthawi zonse, amakhala ndi nthawi yayitali.

Nthawi zambiri kuthamanga kwa magazi kungakhale limodzi ndi zizindikiro zotsatirazi, yomwe imapweteketsa kwambiri moyo:

• Migraine, kupweteka kwapafupipafupi, ululu,
• Mphepo zam'mwamba ndi zotsika,
• Matenda a mtima (tachycardia),
• Thukuta thukuta thupi lonse.

Ndikofunikira kudziwa kuti pamaso pa zisonyezo zotere kuchokera ku mankhwala sizingathandize, kuyimbira foni mwadzidzidzi ndikukhazikitsa jakisoni woyenera kudzafunika pano.

Zochita kupumira kwambiri malinga ndi njira ya Strelnikova

Kupewa komanso kuchiza matenda oopsa sikuchitika kwathunthu popanda zolemba zopumira kuchokera kwa wolemba Strelnikova.

Njira imeneyi ndi othandiza kwa odwala matenda oopsa omwe ali ndi matenda alionse. Imachitidwa padziko lonse lapansi, ndipo anthu omwe amachita masewera olimbitsa thupi nthawi zonse amakhala ndi moyo wautali komanso wabwino kuposa omwe adakana masewera olimbitsa thupi.

Zida zopumira ziyenera kuchitidwa pafupipafupi kwa miyezi iwiri.

Kufanana ndi izi, muyenera kusintha kwambiri moyo wanu ngati mukufuna kukhala ndi moyo wautali wosangalatsa.

Poyamba, machitidwe olimbitsa thupi osavuta kwambiri amachitidwa, pambuyo pake zolimbitsa thupi zowonjezera zimawonjezedwa pang'onopang'ono, kotero kuti pamapeto mumakhala ndi masewera olimbitsa thupi a 5. Zochita zonsezi zimachitika kunyumba.

Pa gawo loyamba, kupumula kwa masewera olimbitsa thupi kupanikizika kumaphatikizapo "masewera". Kukhazikitsa kwake kuli motere:

• Wodwala amakhala m'malo otakasuka,
• Imachepetsa kupsinjika ndikutsitsimutsa minofu,
• Kumbuyo kuyenera kukhala kolapika pochita masewera olimbitsa thupi,
• Kenako mpweya 4 wozama umatengedwa mzere osayima,
• Ndikofunikira kuwapanga iwo mwachangu komanso mokweza mawu,
• Pambuyo pake, kupuma pang'ono kwachiwiri kumapangidwa ndi mpweya wosalala,
• Kenako mpweya zinayi zakuthwa zimapangidwa kudzera pamphuno.
• Kuchita masewera olimbitsa thupi ndikofunikira kubwereza katatu.

Njira iyi yopumira mwapang'onopang'ono kuti muchepetse kuthamanga kwa magazi imaphatikizapo kupumira kwapadera kwa 8 pamphuno. Mukamachita masewera olimbitsa thupi, ndizoletsedwa kuti musamagwire ntchito kapena kupumula kwakanthawi kubwereza masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi kumaphatikizapo kupumira kwakanayi ndi kutuluka kamodzi kosalala. Kwa odwala omwe ali ndi matenda oopsa, ndikofunikira kuti aziganizira kwambiri za kudzoza, ndikusunga akaunti ya mpweya wotuluka.

Zimathandizanso polimbana ndi matenda oopsa. khalani ndi "manja". Zochita izi zimachitika poyimilira, pomwe mikono imapinda m'chiuno ndikuigwiritsa ntchito mapewa.

Pankhaniyi, m'manja. Kenako 4 inhalations ndi exhalation zimachitika motsatana. Tsiku lotsatira, ntchito iyi iyenera kubwerezedwa.

Zokonzekera zopumira zimaphatikizaponso njira "wonyoza"zomwe zimayenda motere:

• 8 Kuwala kwambiri kwa mphuno kwapangidwa.
• Izi zimatsatiridwa ndi kupumula kwakanthawi kutengera nyengo,
• Pambuyo pake kuchita zolimbitsa thupi kumabwerezedwanso maulendo 12.

Patsiku loyamba lokonzekera, masewera olimbitsa thupi amaphatikizapo kuchita masewera olimbitsa thupi kwa mphindi 15. Ndondomeko imachitika m'mawa komanso madzulo.

Ntchito yakonzekera ikamalizidwa, mutha kupitiriza ntchito zotsatirazi zomwe zikuyenera kukambidwanso mwatsatanetsatane.

Njira ya Amphaka

• Wodwala wodwala matenda oopsa amafika kumapazi ake, kuwaika pang'ono pang'ono kuposa m'lifupi. Mukamachita masewera olimbitsa thupi, sikulimbikitsidwa kuti muchoke pansi.
• Amatsatiridwa ndi squat yakuthwa yokhala ndi kutembenukira kwa thupi, pomwe kupumula kumatsata mphuno.
• Zitatha izi, squat imabwerezedwa, koma thupi limatembenukira kutsidya lina ndikupumira kotsatikirako kumatsatiranso.

Pochita masewera olimbitsa thupi, kuphipha kumachitika mosaganizira.

Ndikulimbikitsidwa kuti muchite ma seti 8 a nthawi 12 nthawi yayifupi.

Thupi limangotembenukira m'chiuno, onetsetsani kuti kumbuyo kuli. Pofuna kupha, mutha kugwiritsa ntchito mpando.

Ndizofunikira kudziwa kuti kwa anthu okalamba, masewera olimbitsa thupi amathandizidwa mosamala kwambiri potengera deta yawo komanso kuchuluka kwa matenda oopsa.

Zolimbitsa Thupi

Ikamachitidwa, thupi nthawi yomweyo ndi kuusa moyo kutsamira kutsogolo. Mukamachita izi, mikono yanu ndi kumbuyo kwanu kuyenera kupumulanso.

Kupangitsa mpweya kutuluka, thupi limadzabweza, koma silikuwongoka kwathunthu.

Patsiku loyamba, ntchitoyi ikulimbikitsidwa kuti ichitidwe osaposa ma 4, ndipo tsiku lotsatira, kuchuluka kobwereza kubwereza.

Osangokhala kumbuyo ngati otsika kwambiri, chifukwa izi zitha kukulitsa zotsatira.

Mutu Umatembenuka Njira

Kuti muchite izi, muyenera kutembenuzira mutu kumbali, kwinaku mukupumira, kenako ndikubwerezanso kupumira kwinaku mutu ukutembenukira mbali inayo. Mukamachita izi, zotupa zimachitika m'njira iliyonse.

Zochita zomwe tafotokozazi zimadziwika kuti ndizotchuka kwambiri pakati pa odwala oopsa, koma osayiwala kupuma olimbitsa thupi ndikungoteteza matendawa. Mwanjira yovuta kwambiri, mankhwalawa amafunikira limodzi ndi masewera olimbitsa thupi.

Zochita zolimbitsa thupi kwa matenda oopsa

Kwa odwala omwe ali ndi matenda oopsa, pali masewera olimbitsa thupi othana ndi kuthamanga kwa magazi. Pankhaniyi Zochita zotsatirazi zimagwiritsidwa ntchito nthawi zambiri:

• Kuyenda panja kwambiri
• Masewera olimbitsa thupi m'madzi, omwe cholinga chake ndi kupuma kwamisempha,
• Kusambira, kwakukulu kwa odwala omwe ali ndi kunenepa kwambiri komanso matenda ogwirizana,
• Njinga kapena makina olimbitsa thupi othamanga pamtunda womwewo.

Komanso kwa odwala matenda oopsa Ndikofunika kwambiri kuchita masewera olimbitsa thupi m'mawa.

Kugwiritsa ntchito masewera olimbitsa thupi kuthana ndi matenda oopsa, malamulo otsatirawa ayenera kutsatiridwa:

• Sikulimbikitsidwa kugwiritsa ntchito masewera olimbitsa thupi ndi othandizira,
• Ndondomeko ziyenera kukhala zopatsa mphamvu,
• Musanaphunzitsike, muyenera kupewa maswiti, chifukwa shuga amathandizira kuti anzanu azitha kupanikizika,
• Mukamachita masewera olimbitsa thupi, muyenera kuyang'anira kupuma kwanu mosamala. Mpweya wolimba kwambiri ndi mpweya wotentha sizimaloledwa pano,
• Choyamba, masewera olimbitsa thupi amagwiritsidwa ntchito kuwongolera kuthamanga kwa magazi kupita kumapeto,
• Maphunzirowa amatha ndikutentha pang'ono, kotero kuti kupuma ndi kusunthika,
• Musanaphunzire, muyenera kufunsa ndi dokotala za kukula kwa katundu ndi magwiridwe antchito. Komanso, mphunzitsi woyenerera angapereke malangizo amenewo.

Masewera olimbitsa thupi molingana ndi dongosolo la Bubnovsky

Kwa odwala omwe ali ndi matenda oopsa, dongosolo la Bubnovsky lingalimbikitsidwe, lomwe lili kuchokera pamasewera olimbitsa thupi omwe cholinga chake ndi kupumula kumbuyo. Kuti muchite izi, muyenera kupita pansi pazonse zinayi ndikugwada kumbuyo kwanu popanda katundu wolemera.

Zitatha izi masewera olimbitsa.

• Wodwalayo amakhala kumanzere kwa mwendo wake wamanzere, ndikuwugwetsa ndipo nthawi yomweyo akukoka mkono wamanja kumbuyo.
• Pankhaniyi, mukamachita masewera olimbitsa thupi, mwendo wamanzere umatambasulira kutali momwe mungathere poyesera kutsika pang'ono momwe mungathere.
• Kuchita masewera olimbitsa thupi, manja ndi miyendo imayendetsedwa mosiyanasiyana. Phazi lamanja ndi dzanja lamanzere ndipo mosemphanitsa.
• Muyenera kungotuluka kumapeto.
• Kuchita zolimbitsa thupi kuyenera kubwerezedwa ka 20.

Dongosolo la Bubnovsky limaperekanso zolimbitsa mmbuyo. Pankhaniyi, wodwalayo ali momwemonso poyambira, manja atagwada ndi nkono ndipo nthawi yakupumira, thupi limagwa pansi. Pa kudzoza, thupi limawongola, kuyesera kuyimirira zidendene zake.

Kwa odwala oopsa, ndikofunikira kukumbukira chinthu chimodzi: ntchito zonse zopumira komanso zolimbitsa thupi zili bwino polimbana ndi matendawa, koma popanda kusintha kwa moyo wanu sizingabweretse zotsatira zoyenera.

Chifukwa chake, polimbana ndi kuthamanga kwa magazi Choyamba, sinthani moyo wanu mwa kusintha kadyedwe kanu komanso kusiya zizolowezi zoipa.

Fotokozani

Matenda a mtima komanso mikwingwirima ndizomwe zimayambitsa pafupifupi 70% ya imfa zonse padziko lapansi. Anthu asanu ndi awiri mwa anthu khumi amafa chifukwa chotseka mitsempha ya mtima kapena ubongo.

Choyipa chachikulu ndikuti anthu ambiri saganiza kuti ali ndi matenda oopsa. Ndipo amaphonya mwayi wokonza kena kake, kumadzipangitsa kufa.

Zizindikiro za matenda oopsa:

• Mutu
• Zosangalatsa pamtima
• Madontho akuda patsogolo pa maso (ntchentche)
• Kupanda chidwi, kusakwiya, kugona
• Masomphenya opanda pake
• Kutukwana
• Kutopa kwambiri
• Kutupa kwa nkhope
• Kunenepa komanso kuzizira kwa zala
• Kupanikizika kumapitilira

Ngakhale chimodzi mwazizindikirozi chikuyenera kukupangitsani kuganiza. Ndipo ngati pali awiri, musazengereze - muli ndi matenda oopsa. lofalitsidwa ndi econet.ru.

Ngati muli ndi mafunso, afunseni.apa

Kodi mumakonda nkhaniyo? Kenako tithandizireni kanikiza:

Mpweya wa Strelnikova

Pali njira zambiri zothanirana ndi zovuta za matendawa. Kupuma koyenera pakukakamizidwa kumatha kusokoneza kuwerenga kwa tonometer. Njira ya Strelnikova idapangidwa zaka zoposa 80 zapitazo. Cholinga chake chachikulu chinali kuthandiza oimba. Zochita zapadera zopumira zimalola mawu a mawu.

Mankhwala amakono, njirayi imagwiritsidwa ntchito pa matenda oopsa. Iwo amene safuna kapena chifukwa cha zotsutsana zina sangathe kumwa mankhwala osokoneza bongo amatha kuchita masewera olimbitsa thupi ndikukhalanso athanzi. Kupuma kwa Strelnikova kumathandizira kukulitsa kwachilengedwe kwamitsempha yamagazi, motero zimapangitsa matenda kukhala otakasuka. Ndizoyenera kwa iwo omwe ali ndi kuthamanga kwa magazi ndipo pamakhala chiwopsezo cha kuthamanga kwambiri kapena ngakhale magazi ochepa.

Malangizo kupuma malinga ndi Strelnikova ndi matenda oopsa

Kuti mugwiritse ntchito njirayi kuti mupindule, ndikofunikira kwambiri kutsatira malamulo onse a kupuma. Nthawi yomweyo, kugwiritsa ntchito bwino malingaliro poyesetsa kutsatira osati kungokulitsa kuthamanga kwa magazi, komanso kukhala bwino, kumapangitsa moyo kukhala wabwino. Ndikofunikira kugwiritsa ntchito masewera olimbitsa thupi kupuma ndipo ndikofunikanso kuwunikira momwe mumakhalira, kusiya zizolowezi zoyipa ndikuyesera kudya moyenera.

Mukamachita masewera olimbitsa thupi, muyenera kutsatira malamulowa:

• khalani chete
• osaziphatikiza kwathunthu,
• inhale kudzera pamphuno, kutulutsa mkamwa.

Pofuna kuchepetsa kupanikizika, pumani mpweya kwambiri. Bola kuzisiya pang'onopang'ono komanso bwino. Nthawi yomweyo, ndikofunikira kuchita masewera olimbitsa thupi apadera. Izi zimatha kukwaniritsa kwathunthu kufunika kwa mpweya, komanso kuyambitsa ntchito ya ziwalo zamkati ndi machitidwe. Zochitika zonsezo ziyenera kubwerezedwa njira 1,500 kawiri pa tsiku.

Kupumira kwamankhwala kumakhala kaphokoso, monga tafotokozera pamwambapa. Kuti mukwaniritse, kupuma kotero ayenera kukhala osachepera mphindi 10. Pambuyo pa nthawi iyi, kuchepa kwapang'onopang'ono kwa kuthamanga kwa magazi kumayamba.

Ndikofunikira kusinthana kusokonezeka ndikusangalala. Ndizotheka kuchepetsa kupanikizika pogwiritsa ntchito njirayi. Mukamaliza masewera olimbitsa thupi a 5-7, muyenera kupatsa minofu kupumula. Pambuyo pa kupumira kwakuthwa kwa 4-5 ndi mphuno, wodwala wodwala matenda oopsa ayenera kupatsidwa mpweya wofatsa, wosapumira.

Zochita zolimbitsa thupi malinga ndi luso la Strelnikova ndizothandiza

Kuti muchepetse kupsinjika, ndikofunikira kuchita zinthu zambiri. Ndikofunika kudziwa kuti anthu achikulire ayenera kusamala. Kwa iwo, kuphunzitsa kumachitika bwino motsogozedwa ndi katswiri. Malo omasuka kwambiri olimbitsa thupi pakadali pano ali pakama.

Pofuna kuti musamwe mankhwala omwe amachepetsa kuthamanga kwa magazi, muyenera kudziwa ndendende yomwe masewera olimbitsa thupi angagwire nawo ngati kuthamanga kwa magazi. Gymnastics Strelnikova imaphatikizapo masewera olimbitsa thupi:

Pofika ku makalasi, muyenera kuganizira mwatsatanetsatane momwe mungaphunzitsire bwino kupuma.

Njira yothandizira "dzanja"

Masewera olimbitsa thupi ambiri amalimbikitsidwa mukakhala. Kupatula komwe kumachitika kokha kwa okalamba. Kupititsa patsogolo chitetezo, ndibwino kuti muchite mutagona.

Manja akuyenera kuweramira mikono ndi kuyang'ana pansi. Ma kanjedza amayenera kuyikidwa pachifuwa. Tembenuzani maburashi ndi nsana kwa inu.Potere, muyenera kupumira mwamphamvu ndi mphuno yanu. Ndi mpweya uliwonse, manja ake amakakamizidwa kukhala zibakera, ndipo pamene mukutulutsa, minofu imapumula.

Bwerezani njira iliyonse kanayi. Kenako kupumula kwakanthawi kochepa kuyenera kubwera. Zochita zolimbitsa thupi ziyenera kubwerezedwa kangapo kasanu ndi kamodzi.

Kodi a Pogonchi amachita bwanji

Kuti mugwire ntchito yopumira iyi pa matenda oopsa, muyenera kuimirira. Mapewa amayenera kupumulidwatu ndi mutu ndikukweza. Zida zoyendetsedwa molumikizana molumikizana, ndi kanjedza zopindika kukhala nkhonya, zili pamlingo wa lamba. Munthawi yomweyo ndi kupweteka, manja amawongoka mwadzidzidzi, matumba amatseguka, zala zake zimatambasulidwa. Munthu akhoza kuganiza kuti china chake chimayenera kuponyedwa pansi. Kupuma kwakanthawi kochepa kuyeneranso kusinthidwa ndi kusokonezeka kwa minofu.

Bwerezani masewera olimbitsa thupi "Pogonchiki" amafunika nthawi 8-10. Ndikofunikira kuyang'anira kupuma mosamala. Iyi ndi njira yabwino kwambiri kwa omwe sakudziwa momwe angachepetse kukakamizidwa.

Chitani "Cat"

Pali lamulo lomwe liyenera kutsatidwa kuti mukwaniritse zomwe mukufuna. Kuchita zolimbitsa thupi mopanikizika kuyenera kuchitidwa pafupipafupi, nthawi yomweyo. “Mphaka” imagwiritsidwanso ntchito poyimilira. Manja amakhala pafupi ndi thupi. Minofu iyenera kumasuka kwathunthu.

Zochita zimachitika ndi mpweya. Muyenera kukhala pansi kwambiri, koma osati otsika. Munthawi yomweyo ndi squat, ndikofunikira kuti mutembenuzire thupi kumanja. Kutembenuka, manja amayenera kuwongoledwa, manja atakulungidwa.

Mukamapuma mofewa, minofu imamasuka, ndipo thupi limabwerera momwe lidayambira. Bwerezani zochitikazo zikuyenera kukhala zosachepera kasanu ndi katatu, ndikusinthana mbali iliyonse.

Ena amachita yoga. Pali njira zambiri zothandiza, koma njira ya Strelnikova yathandiza kale anthu ambiri omwe kupanikizika kwawo kumakula.

Kukumbatira mapewa

Matenda oopsa amatha kuthandizidwa bwino. Manja amagwada m'manja. Pa kudzoza muyenera kukumbatira kwambiri. Pankhaniyi, ndikuyenera kuwonetsetsa kuti miyendo ndiyofanana ndipo simudutsana. Kuchita masewera olimbitsa thupi kumachitika mobwerezabwereza kasanu ndi katatu. Pamene mukutuluka, minofu yanu imapumula, ndipo mikono yanu imatsikira.

Kodi Mitu Yotembenuka Amatha bwanji

Zochita izi zimachitidwanso poimirira. Kutembenuka kwa mutu kumayenera kuchitika mwadzidzidzi, pakumapumula. Simuyenera kukhala pamalo ena. Momwe mpweya umapumira uyenera kukhala kuti sungawonongeke pakamwa pawo. Pambuyo pa kutembenuka 8, mutha kutenga masekondi angapo kuti muswe. Pazonse, njira 12 ndi zochitika 8 ziyenera kuchitika.

Kuchita masewera olimbitsa thupi

Kuphatikizira kwa mankhwalawa kumaphatikizapo zochitika zingapo zingapo. Izi zimakuthandizani kuti mubwezeretse mokwanira magwiridwe antchito amitsempha yamagazi. Palibenso chifukwa chonyalanyaza masewera olimbitsa thupi - njirayi imawonjezera luso la njirayi.

Zolimbitsa "Pump" zikuyimirira. Muyenera kutsamira pang'ono. Kumbuyo kumayenera kukhala kozungulira. Minofu ya mapewa, manja ndi khosi zimafunikira kuti zitsitsimutse. Chochitikacho chimakhala chopendekera mwachangu, chomwe chimayenera kutsagana ndi phokoso komanso lakuthwa. M'malo mwake, munthu amene akuchita masewera olimbitsa thupi adzafanana ndi amene akupopera kanthu ndi pampu.

Kudziwa momwe mungachepetse kuthamanga kwa magazi popanda mapiritsi, mutha kulimba mtima mulimonse momwe zingakhalire. Kuwona mosamalitsa malingaliro onse, ndikosavuta kukhala wathanzi lanu komanso kuthana ndi matenda oopsa.

Njira Zolimbitsa Thupi Zothandiza

Zochita zolimbitsa thupi za matenda oopsa ndizochita zolimbitsa thupi zomwe dokotala angasankhe malinga ndi zomwe wodwala akuchita.

Pofuna kupewa ndi kupewa kuthamanga kwa gawo la 1, tikulimbikitsidwa kuchita masewera molingana ndi algorithm yapadera:

1. Achire akuyenda. Phunziroli limayamba ndikuyenda zala, pambuyo pake amasunthira kumalo ena ndikukweza mawondo.
   
   Chochita chotsatira: mwendo umodzi umayikidwa patsogolo, thupi lamthupi limatembenukira kumanja, mikono imakwezedwa. Pambuyo potembenuka, endani chamtsogolo ndi mwendo wotsatira ndikutembenukira mbali ina. Masewera olimbitsa thupi akamaliza, bwereraninso ndikuyenda kwa mphindi zingapo.
2. Workout ndi ndodo. Kuyamba kuchita izi, muyenera kutenga chipolopolo ndi manja anu kumapeto awiri, ndikuyika patsogolo panu, pamwamba pa khosi. Kwezani ndodo pang'onopang'ono, pumirani kwambiri ndi mphuno yanu ndi phazi limodzi pang'ono, ndikuyiyika pachala chanu. Tulutsani ndikuyamba kupita. Chitani izi ndi miyendo inayo. Chiwerengerochi chibwereza kangapo 6.

Zochita zolimbitsa thupi zofananira. Pamodzi ndikuchotsedwa kwa mwendo umodzi kumbuyo kwawo, amapita pang'ono pang'onopang'ono mpaka mwendo womwe unabwezedwa kumbuyo.

Ikani kumbuyo kwanu molunjika, kwezani manja anu pang'ono ndikuwalozera mbali yakumanzere yanu, kuyesa kukweza mbali yakumanzere ya ndodo. Bwerezani zoyeserera zochita mbali inayo. Chiwerengero chobwereza maulendo 8.

Mawa thupi olimbitsa matenda oopsa

Pa mankhwalawa komanso kupewa matenda oopsa a gawo 2, tikulimbikitsidwa kuchita masewera olimbitsa thupi malinga ndi algorithm yapadera:

• Khalani pampando. Pumirani kwambiri ndi chifuwa chanu ndikufalikira m'manja. Kutulutsa pang'onopang'ono ndikukhala poyambira. Bwerezani kasanu.
• Khala bwino. Kuyika maburashi kumapewa lamba, kufalitsa nsonga m'mphepete. Pangani zozungulira ndi zigongono. Chiwerengerochi chibwereza kangapo kasanu.
• Malo oyambira akufanana, miyendo imawongoka patsogolo panu. Mlengalenga "amakoka" bwalo ndi mapazi awo. Chiwerengero chobwereza ndi kasanu ndi kasanu.
• Muyenera kukhala pampando wokhala ndi kumbuyo. Njira yoyamba ndikutembenuza torso madigiri 90 kumanja. Dzanja lamanzere lifike pakona yakumanja ya mpando wakumbuyo. Pambuyo pokhudza mpando, bwererani koyambira, mukupumira. Chitani izi mbali inayo. Bwerezani maulendo 6.
• Tengani malo. Tambitsani phazi lamanja kutsogolo. Pamenepo, bwerani miyendo inayo pa bondo. Sinthani miyendo. Chitani kasanu ndi katatu.
• Momwemonso poyambira, pezani msana, miyendo itatambalala. Chitani pakhungu katatu / pakumapuma kudzera mu diaphragm. Mukatha kupuma, nyamuka ndikuyenda, ndikugwada miyendo ndikugwada.
• Kuyimitsa. Gwedezani miyendo yonse. Chitani mobwerezabwereza katatu.
• Pang'onopang'ono imirirani zala zanu, mukubweretsa manja anu manja anu. Pumirani kwambiri ndipo, pang'onopang'ono kutuluka, kutsikira pomwe mukuyambira.
• Malo - ataimirira miyendo kutalikirana kudutsa m'khosi. Kokerani mwendo wanu pang'ono kumbali ndikukoka mkono wanu mbali yomweyo. Chitani zonse pakupuma. Tengani poyambira, exhale. Bwerezani izi mbali ina. Chiwerengerochi chibwereza kangapo 6.

Odwala omwe ali ndi vuto losalekeza, kuthamanga kwa magazi kumayendetsedwa ndi chithandizo cha spa.

Pamenepo amachita masewera olimbitsa thupi moyang'aniridwa ndi akatswiri. Kuti akupatseni mankhwalawa, muyenera kufunsa dokotala.

Kuchita masewera olimbitsa thupi

Zochizira matenda oopsa, masewera olimbitsa thupi amaperekedwa nthawi zambiri. Nthawi zambiri odwala amaperekedwa kuti athane ndi njira ya Strelnikova. Komabe, kwa odwala matenda oopsa, njirayi imakhala yamphamvu kwambiri.

Ochita masewera olimbitsa thupi okhudzana ndi matenda oopsa amathetsa mavuto a m'maganizo, amathandiza magazi kuyenda!

Kuchita masewera olimbitsa thupi pafupipafupi komanso kolimbitsa thupi kumatha kuvulaza kuposa kuchita, chifukwa chake, kupitiliza njira yaumoyo ndikofunika kuchita masewera olimbitsa thupi osavuta:

1. "Pang'onopang'ono, mpweya wakuya." Kumbuyo kuli kolunjika, malo aimirira, manja ali pamimba. Pa kudzoza, ndikofunikira kuti mpweya uzitenga mphuno pang'ono, kwinaku mukumeza m'mimba. Voliyumu yam'mimba itatha, timakhala ndi mpweya. Pankhaniyi, khazikani mapewa anu. Gwira mpweya wanu kwa masekondi khumi ndikupumula. Chitani zolimbitsa thupi katatu motsatira.
2. "Tikutuluka pang'onopang'ono." Ntchito iyi iyenera kuchitidwa mutatsiriza kwathunthu koyambirira. Amachitidwa mofananirana ndi zomwe adachita kale, mpweya wotuluka wokha ungathe pang'onopang'ono popanda kusungidwa ndi mpweya m'mapapu ndi m'mimba. Chitani zolimbitsa thupi katatu, popanda kupuma.

Nthawi yochita masewera olimbitsa thupi iyenera kukhala yosachepera mphindi 45. Chiwerengero cha masitima - osachepera katatu pa sabata. Ndikofunika kusinthanitsa katundu. Mwachitsanzo, tsiku lina mutha kusambira, tsiku lina - kuyenda.

Musanayambe makalasi, muyenera kukaonana ndi dokotala kuti mudziwe zomwe zimakupindulitsani panthawi inayake. Ngati dokotala aletsa kuchita masewera olimbitsa thupi - musakhumudwe! Pali njira zinanso zopewera matenda oopsa.

ZOPHUNZITSIRA NDIPONSE
KULINGALIRA DINSI LAKO PAKUFUNIKIRA

Chifukwa chiyani kuthamanga kwa magazi kumawonekera

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kudziwa zomwe zimayambitsa kuthamanga kwa magazi, komanso momwe mungakhalire ndi matenda oopsa. Zinthu zikuluzikulu ndi izi:

• Zizolowezi zoipa
• Kunenepa kwambiri, kuperewera kwa zakudya m'thupi,
• Matenda a impso
• Moyo wongokhala ndi kupsinjika.

Anthu ambiri amadabwa kuchuluka kwa matenda oopsa. Nkhaniyi iyenera kufikiridwa payekhapayekha, poganizira za moyo, chithandizo komanso zifukwa zomwe zimayambitsa kuthamanga kwa magazi, olimbitsa thupi omwe ali ndi matenda oopsa amathanso kusankha chimodzimodzi.

Mankhwala samachita zochizira, amathandizira kuchepetsa kukakamiza. Koma ngati moyo ukhalabe womwewo, ndiye kuti chisonyezo chimakhala chokulirapo kuposa momwe amayamba kugwiritsa ntchito mankhwala.

Zotsatira zake, munthu saganiziranso zamomwe angakhalire ndi matenda oopsa popanda mapiritsi ndipo amapitilirabe chithandizo chotere.

Ubwino wakuchita masewera olimbitsa thupi

Zosokoneza magazi si chiganizo!

Kwa nthawi yayitali amakhulupirira kuti ndizosatheka kuthana ndi matenda oopsa. Kuti mumve kupumula, muyenera kumamwa mankhwala ogulitsa mankhwala okwera mtengo nthawi zonse. Kodi izi zilidi choncho? Tiyeni timvetsetse momwe matenda oopsa amathandizira pano ndi ku Europe.

Masewera olimbitsa thupi omwe ali ndi matenda oopsa amakhala ndi phindu pa ntchito ya mtima. Mwazi wambiri umapakidwa pa iye ndi kuyesetsa pang'ono, kotero kuthamanga kwa magazi m'mitsempha kumachepa, ndipo mtengo wake umachepera.

Kuchiza panyumba ndikothandiza kwa odwala matenda oopsa. Pali masewera olimbitsa thupi osiyanasiyana opangira odwala oopsa, mwachitsanzo, wolemba Strelnikova kapena Bubnovsky. Ngati achita monga momwe amayembekezerera, ndiye kuti mutha kuchepetsa kwambiri vuto la mtima komanso kufikira kutsika kwa magazi.

Kuchita masewera olimbitsa thupi oopsa kuli ndi zabwino zingapo:

1. olimbitsa thupi amatha kuchitika momwe mungafunire (moyang'aniridwa ndi dokotala),
2. palibe mikhalidwe yapadera yofunika
3. Mwa kuchita masewera olimbitsa thupi mwadongosolo, anthu amakhala ndi moyo wautali.

Kupsinjika kwa magazi nthawi zambiri kumayendera limodzi ndi zizindikiro zosasangalatsa izi:

• mutu
• kunjenjemera
• tachycardia
• thukuta.

Kuchiza ndi mapiritsi pazinthu izi sikungathandize, chifukwa chake muyenera kuyimba ambulansi kuti mupeze jakisoni.

Kupuma zolimbitsa thupi kwa hypertensives Strelnikova

Kuchiza ndi kupewa kuthamanga kwa magazi sikuchitika kawirikawiri popanda kuchita masewera olimbitsa thupi a Strelnikova. Njirayi ndi yothandiza kwa odwala matenda oopsa, amachiritsa anthu ambiri padziko lonse lapansi. Zimatsimikiziridwa kuti akachita izi, anthu amakhala ndi moyo wautali.

Strelnikova tata iyenera kuchitidwa osachepera miyezi iwiri tsiku lililonse, ndikusintha moyo wanu. Choyamba, masewera olimbitsa thupi osavuta kwambiri amachitidwa, ndiye kuti chiwerengero chawo chimawonjezeka mpaka 5. Masewera olimbitsa thupi a odwala matenda oopsa amachitidwa kunyumba.

Pa gawo loyamba, muyenera kupeza nthawi yophunzira njira ya Strelnikova yochepetsera kupanikizika. "Kuchita masewera olimbitsa thupi" Horse "(mu kanemayo) ndikofunikira. Wodwalayo amakhala pamalo aliwonse ndipo amasuka, koma muyenera kuwonetsetsa kumbuyo. Muyenera kupumira mwamphamvu 4 ndi mphuno yanu osayima. Inhalations iyenera kukhala yakuthwa komanso yaphokoso. Kenako, ikani masekondi 5, ndikupumira pang'ono ndi pakamwa panu. Kenako mpweya zina 4 zakuthwa zamkati zimatengedwa.

Kuchita izi kumachitidwa nthawi zosachepera 24, ndikubwereza chilichonse muyenera kuchita kupumira 8 ndi mphuno yanu. Panthawi yochita masewera olimbitsa thupi, simungathe kupuma, kuletsa kwakutali ndi koletsedwa.

Pangani phulusa wamkamwa ndi mpweya wambiri womwe umafunikira:

• Mpweya 4 wammphuno - wakuthwa komanso wokangalika,
• 1 exhale - pang'onopang'ono komanso modekha.

Masewera olimbitsa thupi a odwala omwe ali ndi matenda oopsa amakhala ndi chidwi ndi kutulutsa, osati kutulutsa, kuti musataye chiwerengero.

"Ladoshki" ndi masewera olimbitsa thupi mu Strelnikova's system, omwe amachitika pokhazikika. Manja azikoloweka m'mbali ndi kukankhira mapewa, manja atayang'ane ndi munthu. Ndikofunikira kupanga mapawiri anayi a mpweya ndi mpweya. Tsiku lotsatira, mudzafunika njira ina mukapumira.

Gawo lokonzekera limaphatikizanso "driver". Muyenera kupanga mokweza kwambiri ndi mphuno yanu kasanu ndi kawiri, pumulani nthawi yayitali ngati boma likufuna, ndikubwereza. Ntchito zopumira zomwe zikuwonetsedwa kuti muchepetse kukakamizidwa zimachitika kangapo ka 12.

Patsiku loyamba la maphunziro, odwala matenda oopsa ayenera kuchita masewera olimbitsa thupi pafupifupi mphindi 15. Zokonzekera izi ziyenera kuchitika m'mawa ndi madzulo.

Mukamaliza ntchito yokonzekera, muyenera kupita ku "Mphaka". Wodwalayo amadzuka wogawana, mtunda pakati pa mapazi uyenera kukhala wocheperako kuposa mapewa. Pochita masewera olimbitsa thupi, ndibwino kuti musamachotse pansi.

Muyenera kukhala pansi mokhazikika ndikutembenuzira thupi chammbali, kwinaku ndikupanga kofinya ndi mphuno yanu. Ndiye pali squat, kutembenukira kwa thupi kutsidya linalo ndi kupweya kowukanso. Pankhaniyi, mpweya wotuluka mpweya umapezeka mosiyanasiyana pakati pa mpweya. Ndikofunika kupumira 8 ndikubwereza zolimbitsa thupi pafupifupi nthawi 12.

Kutembenuzira thupi kumbali kuyenera kuchitikira pokha mchiuno, pomwe mbali yakumbuyoyo imangokhala lathyathyathya. Chitani izi mothandizidwa ndi mpando. Kufunika kuchita squats pamipando ndikutembenuzira torso.

Chithandizo cha matenda oopsa omwe ali ndi zinthu zolimbitsa thupi zopumira ayenera kuperekedwa kwa achikulire mosamala kwambiri. Omwe ali ndi vuto losweka komanso amatha kupuma amathanso kuchita masewera olimbitsa thupi, mu izi zimangotembenuka ndimawoko amodzi.

Kuti muchite masewera olimbitsa "Menyani mapewa anu", muyenera kukweza manja anu mpaka m'mapewa ndikugwada. Nthawi yomweyo, ndi manja onse awiri muyenera kumugwira mapewa, ngati kuti mukumukumbatira, kwinaku mukupweteka mpweya ndi mphuno yanu.Payenera kukhala kupuma 8, kubwereza masewera olimbitsa thupi osachepera 12.

Zolimbitsa thupi za Strelnikova zimaphatikizanso masewera olimbitsa thupi a mutu wa mutu. Kuti muchite izi, tembenuzirani mutu kumanja ndikulimbira kwambiri, kenako ndikutembenuzira mutu kumanzere ndikumapuma komanso kufinya kwamkati. Kutulutsa pakamodzi pakupuma konse.

Mu "Mvere" yolimbitsa thupi, mutu umakhazikika kumanja, khutu limagwira phewa lakumanja ndipo kupweteka kwamkamwa kumatenga, kenako mutu umakhazikika kumanzere, pomwe khutu likuyenera kugwira mbali yachiwiri ndi kufinya. Momwe timapumira pakamwa.

Ochita masewera omaliza a odwala oopsa mu dongosolo la Strelnikova amachitidwa kuti apititse patsogolo thupi lonse.

Chitani masewera olimbitsa thupi "Pampu" pa zovuta za Strelnikova. Ndikofunikira kupukusa thupi nthawi yomweyo ndi inhalation. Nthawi yomweyo, mikono imagwera pansi momasuka popanda kupingasa msana. Pakupuma, thupi limadzuka, koma sikofunikira kuti mukhale thupi lowongoka.

Patsiku loyamba, zolimbitsa thupi zimachitika mobwerezabwereza, kenako nambala imayamba. Osangokhala kumbuyo ngati otsika kwambiri chifukwa izi zimapangitsa kuti zotsalazo zithe.

Malinga ndi omvera a Strelnikova olimbitsa thupi, simulator yotereyi ndiyothandiza ku matenda oopsa. Makalasi kwakanthawi amatulutsa kukakamira. Pa matenda oopsa kwambiri, amasonyezedwa mankhwala.

Kuchita masewera olimbitsa thupi oyenera

Pali zolimbitsa thupi zomwe zingakhale zothandiza pa matenda oopsa, ngakhale atatenga nthawi yayitali bwanji.

1. Simulator kapena wokwera pamiyala yosanja (mu kanemayo). Muyenera kusankha kuthamanga komwe thupi limakhala labwino,
2. Kusambira Ogwiritsira ntchito bwino kunenepa kwambiri komanso matenda ophatikizika,
3. Zolimbitsa m'madzi. Imapumulanso minofuyo mwakuchepetsa kuyeserera kwa minofu.
4. Kuyenda mlengalenga.

Ngati palibe njira yopita ku masewera olimbitsa thupi, mutha kugula Simulator kuti muphunzitse kunyumba. Mankhwala oopsa akachitika pa gulu la masitepe, okhala ndi ma dumbbells kapena mpira wa yoga. Wophunzitsa elliptical kapena treadmill imathandizanso, maluso amakulolani kuchita masewera olimbitsa thupi a Cardio ndikutentha thupi kwambiri.

Kuchita masewera olimbitsa thupi oopsa kuyenera kukhala kwamphamvu, osavomerezeka kugwiritsa ntchito mphamvu yamphamvu, chifukwa izi zimapangitsa kuti magazi azithamanga ndipo chithandizo chamankhwala chikhala chofunikira. Kuchepetsa chiopsezo chovulaza, simulator iyenera kugwiritsidwa ntchito pokhapokha kuwotha musanayambe kuchita masewera olimbitsa thupi.

Pamaso maphunziro, osavomerezeka kudya zakudya zotsekemera, zimawonjezera kukakamiza. Gwiritsani ntchito simulator palibe kale kuposa ola limodzi ndi theka mutatha kudya. M'masukulu, kuti muchepetse kukakamiza, simumatha kumwa madzi ambiri, theka la lita. Mutha kugwiritsa ntchito izi kapena simulayi, pokambirana ndi wophunzitsa.

Mukamaphunzitsidwa, wodwalayo ayenera kuwunika kupuma; Ndi kufooka, chizungulire komanso kukoka kwamphamvu, muyenera kusiya kugwiritsa ntchito simulator ndikupumula, kuchita masewera olimbitsa thupi oopsa kuyenera kudulidwa.

Kumayambiriro kwa kulimbitsa thupi, amachita masewera olimbitsa thupi kuti azitsogolera magazi kumunsi. Malizani kulimbitsa thupi ndi kutentha kuti mukhale kupuma komanso kusintha.

Kuphatikiza pazomwe tafotokozazi, masewera olimbitsa thupi m'mawa amakhalanso othandiza. Chitani masewera olimbitsa thupi kumbuyo, mikono ndi mutu kwa theka la ola.

Ndikofunika kufunsa wophunzitsira za kuchuluka kwa masewera olimbitsa thupi omwe akufunika komanso komwe wophunzitsira agwiritse ntchito.

Zolimbitsa thupi pa kachitidwe ka Bubnovsky

Kunyumba, mutha kulimbikitsa machitidwe a Bubnovsky, ndiko kuti, kachitidwe kotsitsimula kumbuyo (mu kanemayo). Kuti muchite izi, muyenera kupita pazonse zinayi kuti zitsimikizike pamanja ndi mawondo. Kupitilira apo, kulephera kwakumbuyo ndikofunikira.

Mu ntchito yotsatira, kuyambira poyambira muyenera kukhala kumanzere mwendo wanu wamanzere, kuwugwada ndipo nthawi yomweyo muyambitse mwendo wamanja. Miyendo yakumanzere imatambasukira momwe mungathere, kuyesera kugwera pansi. Mukasuntha, dzanja lamanja limasinthasintha komanso munthawi yomweyo - mwendo wakumbuyo, kenako. Mpweya umachitika kumapeto kwenikweni. Mwanjira imodzi, muyenera kuchita maulendo 20.

Kumbuyo kumatambasulidwa kuyambira koyambira komweko, koma mikono ndiyonso ikukhotakhota ndipo mukatulutsa, thupi limagwa pansi, ndipo mukapumira, mikono yanu ili mowongoka, kuyesera kudzitsitsa nokha. Nthawi yomweyo, minyewa yam'munsi kumbuyo ndi kumbuyo imaphunzitsidwa. Zochita zolimbitsa thupi ziyenera kubwerezedwa mpaka 6.

Zolimbitsa thupi zomwe zimachepetsa kuthamanga kwa magazi nthawi zonse zimabweretsa zabwino zowoneka bwino, anthu amakhala ndi nthawi yayitali, koma simuyenera kudalira njira izi zokha. Pazinthu zapamwamba, mankhwala amayenera kuthandizidwa ngati pakufunika. Kanemayo munkhaniyi akufotokozerani masewera olimbitsa thupi komanso momwe amakhudzira matenda oopsa.

Hypertension?

Kukula pafupipafupi kwa kuthamanga kwa magazi mpaka 140/90 ndipo pamwambapa kumatchedwa matenda oopsa kapena oopsa kwambiri. Itha kukhala matenda odziyimira pawokha kapena chizindikiro cha matenda ena. Pamodzi ndi kufooka, kupweteka mutu, chizungulire. Ndi vuto lomwe lili ndi etiology yosadziwika, yodziwika bwino kwa anthu onenepa kwambiri omwe ali ndi vuto laimpso, okhala ndi vuto la chithokomiro, kwa odwala omwe ali ndi vuto la metabolic metabolic. Mavuto osautsa kwambiri a magazi amatha kukhala vuto la mtima kapena sitiroko.

Kupumira kuti muchepetse kukakamiza

Kugwiritsa ntchito mankhwala osokoneza bongo kumayambira magawo a matenda oopsa. Kumayambiriro kwa matendawa, dokotala amafotokoza njira zosagwiritsa ntchito mankhwalawa pokhudzana ndi zizindikiro zake - zakudya, masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumathandizira kulimbitsa mtima, kumachepetsa nkhawa. Kupumira kwambiri kumachepetsa katundu pamtima, ndi njira yothandiza yolimbana ndi matenda a arrhythmia, komwe kumapangitsa kuti mtima ukhale m'malo komanso kuti muzitha kupumula. Kupuma mwadongosolo kumathandizira kuthamanga kwa magazi ndipo kumatulutsa kwambiri.

Momwe mungachepetse kupanikizika ndi kupuma

Mitundu ingapo ya njira zopumira komanso masewera olimbitsa thupi, njira zopumira zapadera zapangidwira, kukhazikitsa nthawi zonse komwe kumathandizira kuchepetsa kuthamanga kwa matenda oopsa. Kuchita masewera olimbitsa thupi kupuma kumakhazikitsidwa pa kusinthana kwa kudzoza ndi kutulutsidwa kwa nthawi zina, ndikusinthana ndi kuchepetsedwa kwa kupuma. Kutengera ndi njirayi, masewera olimbitsa thupi amachitidwa atagona kapena atakhala, atatsimikiziridwa podzilimbitsa mwapadera. Zitha kuchitidwa ngati chithunzi cha kukakamira kowonjezereka, mwachitsanzo, musanachitike chochitika chotsatira ndi mavuto amanjenje.

Kupumira masewera olimbitsa thupi kuti muchepetse kuthamanga kwa magazi

Chithandizo cha matenda oopsa mothandizidwa ndi kupuma kwapadera kumathandizira kuyeretsa kamvekedwe ka mtima, sikunapweteke kanthu (kupatula matenda amphumu komanso matenda ena akulu opuma), ndikuthandizira kuchepetsa kugwiritsa ntchito mankhwala. Zochita kupumira pamankhwala oopsa pogwiritsa ntchito maluso apadera, otchuka kwambiri ndi awa:

• Strelnikova kupuma kochitira matenda oopsa,
• zolimbitsa thupi kupumula malinga ndi njira ya Buteyko,
• kupuma zolimbitsa thupi za Dr. Bubnovsky.

Masewera a Bubnovsky

Dr. Bubnovsky mu mtundu wake wamagulu ophatikizika amaphatikiza masewera olimbitsa thupi ophatikizika ndi masewera olimbitsa thupi. Mukamachita masewera olimbitsa thupi, chinthu chofunikira ndi kupuma koyenera, chifukwa chake mpweya umakhala wambiri m'thupi lonse. Kusintha kwadzokha ndi kosavuta ndipo kumakhala ndi zotsatirazi:

• Kuchepetsa minofu yakumbuyo. Imapangidwa m'malo onse anayi, ndikutsindika mikono ndi miyendo. Mpweya wabwino, wodekha. Nthawi yotsogolera ndi maminiti atatu.
• Kubwerera m'mbuyo. Mofananamo, ndikupumira pang'ono, pindani msana wanu pansi, ndikupumula kwapumulo - mozungulira. Chitani mwachangu, yambani ndi 25-30 reps.
• Njira yopondera. Kuchokera pamalo oyimirira mukamapuma, tengani patsogolo ndikukhotetsa mwendo wakumbuyo (mwendo wakumbuyo umakulirakulirabe), tengani manja anu pamwamba pamutu panu ndikulumikiza manja anu. Gwirani izi ndi kupumira kwa masekondi 3-6, bweretsani poyambira, pumani ndikubwereza kuchokera ku mwendo wina. Chiwerengero chobwereza ndi nthawi 7-10.

Zolimbitsa Thupi

Ma olimbitsa olimbitsa thupi kuti muchepetse kupanikizika kumachitika mu ntchito zamagulu olimbitsa thupi (Strelnikova, njira ya Bubnovsky), chifukwa chake, pamagawo osiyanasiyana matendawa ali ndi malingaliro, kutengera kuuma kwa chikhalidwe cha matenda oopsa. Pazovuta zilizonse zomwe zimachitika mukaphedwa, muyenera kusiya kuti musawononge thanzi lanu.

Mu magawo oyamba

Pamagawo oyamba opanga matenda oopsa, madokotala amalimbikitsa kulabadira zovuta za Bubnovsky, zomwe zimaphatikizapo kupuma "diaphragmatic". Amachitidwa pamalo apamwamba. Pakupumira, m'mimba mumatuluka momwe mungathere kupita kumtunda, chifuwa chonse chimadzazidwa ndi mpweya, pakufinya, imakokedwa kwambiri, ndikuyamba kumamatira msana. Chiwerengero cha mpweya mu nthawi imodzi ndi 5-7, chiwerengero cha njira ndi 3-5.

Ndi mavuto oopsa

Ndi kukula kwambiri kwamatenda, mwachitsanzo, ndi vuto la matenda oopsa, musachite masewera olimbitsa thupi. Masewera olimbitsa thupi amalimbikitsidwa kukhala ofatsa, mwachitsanzo, machitidwe angapo olimbitsa thupi kuchokera ku njira ya Strelnikova. Chepetsani kuchuluka kwa njira, nthawi yopumira pakati pawo. Chitani zonse mutakhala, mosamala kwambiri, modekha, kuyang'anira momwe zinthu ziliri.

Kwa mutu

Njira za Strelnikova ndizabwino kwambiri kuti muchepetse mutu. Pakukonzekera, musanayambe kuchita masewera aliwonse olimbitsa thupi, chitani phokoso lalifupi, kenako pumulani kwa masekondi 10, kubwereza kuzungulira katatu mpaka kasanu. Pokonzekera, chitani masewera olimbitsa thupi kwa odwala omwe ali oopsa - "Palms", "Pogonchiki" ndi "Pump", kenako dzukani ndikutsiriza zovuta zonse, kupatula "Pendulums", "Kutembenuka kwa mutu", "Makutu".

Kuti mukhale ndi moyo wabwino

Zochita kupuma zolimbitsa thupi kuti mukhale wathanzi ziyenera kuchitidwa pafupipafupi, makamaka tsiku lililonse. Asanayambe makalasi pa Bubnovsky, ndikofunikira kutenthetsa thupi, monga physiotherapy isanachitike. Iliyonse mwamaofesi omwe tafotokozawa ali ndi zabwino ndi zoyipa, amagwira ntchito mwa njira yake, ndipo amafunikira njira imodzi. Yesani njira zosiyanasiyana kuti mupeze njira yabwino yothandiza.