Zoyenera kuchita ngati miyendo yotupa ndi matenda ashuga?

Ngati miyendo ya wodwalayo yatupa ndi matenda ashuga, izi sizingayang'anitsidwe, chifukwa kusowa kwa chithandizo choyenera kungayambitse kukulitsa zotsatira zoyipa (phazi la matenda ashuga), mpaka pakufunika kuti ndikadulidwe.

Odwala othinana ndi odwala matenda ashuga amakhala pachiwopsezo cha matenda ovutikirapo komanso owopsa, chifukwa ndiamene machiritso a minofu amayamba kuchepa.

Edema amatha kukhala ndi matenda a shuga a mitundu 1 ndi 2.

Chithandizo cha edema ya mwendo ndi shuga

Choyamba, kuwunika pafupipafupi kuchuluka kwa shuga m'magazi ndikofunikira. Kusungabe shuga wathithithi kumachepetsa mwayi wotupa.

Pamaso pa spasms m'munsi m'munsi mwa kutupa kwawo, myotropic antispasmodics ikhoza kutumikiridwa. Ma antiseptic othandizira amagwiritsidwa ntchito pochiza khungu lomwe lakhudzidwa.

Kutengera ndi zomwe zimachitika ndi zomwe zimagwirizanitsidwa ndi odwala, odwala akhoza kupatsidwa:

• mankhwala okodzetsa
• antihypertensive othandizira
• anti-yotupa mankhwala.

Malangizo onse

Ndi kutupa kwakumapeto, odwala amawonetsedwa akuyenda. Nthawi zambiri amalimbikitsidwa kuti muziyenda ma kilomita atatu patsiku, koma wodwalayo ayenera kupewa kupsinjika. Njira zamankhwala olimbitsa thupi, masewera olimbitsa thupi angagwiritsidwenso ntchito.

Ndikulimbikitsidwa kuphatikiza masamba abwino, zipatso, zitsamba, mankhwala a lactic acid m'zakudya za wodwalayo. Kuphatikiza pa shuga, mchere wambiri, wonunkhira, wamafuta, wokazinga zakudya uyenera kuchepetsedwa kapena kupatula zakudya.

Kusintha machitidwe am'munsi, odwala ayenera kutsatira bwino malamulo a ukhondo, tikulimbikitsidwa kuti muzitsuka kangapo patsiku ndi madzi ozizira.

Kusisita kugwiritsa ntchito kutikita minofu ndi mafuta ofunikira ndikothandiza, ndibwino kuti muzichita musanayambe kugona.

Ndi chitukuko cha matenda apakhungu, ndikofunikira kuwachitira nthawi yomweyo.

Kuphatikiza apo, odwala matenda a shuga akulimbikitsidwa:

• Pewani kukhala nthawi yayitali kapena kuyimirira
• samalani misomali ndi zodulira pazala zakumapeto zokhala ndi zotupa ndi fayilo ya msomali (komabe, musadule misomali yifupi kwambiri),
• yenderani miyendo ndi microtrauma,
• mutatsuka malekezero ake, azichitira zonona zabwino,
• Valani nsapato zabwino komanso chidendene chaching'ono, komanso chiwongola dzanja chopangidwa ndi zinthu zachilengedwe,
• pumulani ndi miyendo yanu mmwamba.

Zithandizo za anthu

Chithandizo chachikulu mukakambirana ndi adotolo chitha kuphatikizidwa ndi njira zamankhwala zachikhalidwe.

Zithandizo zodziwika bwino za anthu wowerengeka zomwe zakonzedwa molingana ndi maphikidwe awa zingakuthandizeni kuthetsa kutaya mtima:

1. Kulowetsedwa kwa oats, ginseng muzu kapena primrose. Supuni 1 ya zosaphika zouma (chilichonse mwa mbewuzi) imathiridwa ndi kapu imodzi ya madzi otentha, ndikumalimbikitsidwa kwa mphindi 30, osasefedwera ndikuledzera tsiku lonse.
2. Cuff kulowetsedwa pafupi. 10 g la udzu wouma kutsanulira 200 ml ya madzi otentha ndikuumirira maola angapo. Sefa kulowetsedwa ndi kumwa chikho 1/4 4 pa tsiku.
3. Tiyi ya impso. Mankhwala okonzeka kupanga mankhwala azitsamba (3.5 g) amathiridwa ndi kapu imodzi ya madzi otentha, atalimbikitsidwa kwa mphindi 45 (musanadye madziwo kwa mphindi 15 mu madzi osamba), tsanulira ndikumwa motentha, 0,5 chikho 2 pa tsiku musanadye.

Chifukwa chiyani miyendo imatupa ndi shuga

Chomwe chimayambitsa kutupika kwa m'munsi kwambiri mu matenda ashuga ndi kusintha kosiyanasiyana komwe kumachitika m'thupi lathu. Izi zimaphatikizapo zotupa zamitsempha yamagazi, mafupa, minyewa yamitsempha.

Khoma lamitsempha losintha motsutsana ndi kumbuyo kwa matendawa limadutsa madzi am'magazi m'malo ophatikizika, komwe amadziunjikira, ndipo chifukwa chake, edema imapangidwa.

Kuphwanya kwa mathero a mitsempha (kusokonezeka kwachulukidwe, ndi zina) kumazindikira kuti wodwalayo samakumana ndi zosautsa komanso zowawa m'malo omwe akukhudzidwa popanda kuchitapo kanthu panthawi, zomwe zimapangitsa vutoli.

Chinanso chomwe chimapangitsa kuti odwala azikhala ndi matenda ashuga ndi kuwonongeka kwa impso (diabetesic nephropathy). Poterepa, pali kuphwanya kusefedwa kwa madzi a m'magazi m'magazi a impso pakukodza komanso kuchepa kwamadzi amthupi la munthu, zomwe zingayambitse kukula kwa edema.

Zowopsa zake ndizophatikizira:

• kukhalapo kwa matenda amkodzo,
• Mitsempha ya varicose ya m'munsi,
• nthawi yapakati mwa akazi
• kuphwanya kagayidwe kamchere wamadzi,
• mavuto azakudya
• onenepa kwambiri
• zizolowezi zoipa
• kuvala nsapato zolimba kwambiri.

Yang'anani! Chithunzi cha zinthu zodabwitsa.
Kuti muwone, dinani pa ulalo.

Zizindikiro zophatikiza

Nthawi zambiri, odwala matenda ashuga, miyendo yam'mwamba ndi / kapena m'munsi mwake imatupa, ndipo mwa odwala ena, m'mimba ndi ziwalo zamkati. Kufatsa kumakhala kofala makamaka m'miyendo yakumunsi (kolimba, bondo, m'munsi mwendo).

Kuphatikiza pa puffness, zizindikiro zina zamatenda am'mimba zitha kudziwika:

• khungu la zigawo zam'munsi (makamaka mutavala nsapato ndi masokosi opangidwa ndi zinthu zopanda chilengedwe), kapena, motsika, pallor ndi cyanosis,
• dzanzi lamapeto, kuchepa kwa chidwi munthawi yakukakamiza,
• kumverera koyaka mu zala
• kupweteka kwambiri m'miyendo
• khungu lowuma, chimanga, zidendene zophwanyika,
• kuchepa tsitsi pamiyendo.

Kutupa pamendo umodzi kumatha kutchulidwa kwambiri kuposa kwina. Nthawi zambiri mwa odwala pamakhala kusintha kwa misomali pamiyendo.

Zizindikiro za matenda a impso mu matenda ashuga:

Kuchuluka magazi urea nayitrogeni ndende, yafupika msambo kusefera

Kuyamwa mwachangu usiku

Kusanza, kusanza, kufooka m'mawa, kufooka kwa khungu, kuchepa magazi

Kuthamanga kwa magazi

Amachepetsa kufunika kwa mankhwala a shuga

Popanda chithandizo chokwanira, kuwonjezeka kwa milomo yosautsa m'chiwonetsero kumawonedwa, kupweteka m'miyendo kumatha kulimbitsa poyenda.

Tikukupatsani kuti muwone kanema pamutu wankhani.

Maphunziro: 2004-2007 "Yoyamba Kiev Medical College" yapadera "Laboratory Diagnostics".

Kodi mwapeza cholakwika m'mawuwo? Sankhani ndikusindikiza Ctrl + Lowani.

Malinga ndi ziwerengero, Lolemba, chiopsezo cha kuvulala kwammbuyo chimawonjezeka ndi 25%, ndipo chiopsezo chogundidwa ndi mtima - ndi 33%. Samalani.

Mimba ya munthu imagwira ntchito yabwino ndi zinthu zakunja komanso popanda chithandizo chamankhwala. Madzi am'mimba amadziwika kuti amasungunula ngakhale ndalama.

Chiwindi ndi chiwalo cholemera kwambiri m'thupi lathu. Kulemera kwake pafupifupi 1.5 kg.

James Harrison wazaka 74 yemwe amakhala ku Australia amakhala wopereka magazi pafupifupi nthawi 1,000. Ali ndi mtundu wamagazi osafunikira, ma antibodies omwe amathandizira akhanda omwe ali ndi vuto lalikulu la magazi kukhala ndi moyo. Chifukwa chake, waku Australia adapulumutsa ana pafupifupi mamiliyoni awiri.

Caries ndimatenda ofala kwambiri padziko lonse lapansi omwe ngakhale chimfine sangathe kupikisana nawo.

Munthu wophunzira sakhala wokonzeka kutenga matenda aubongo. Ntchito zaluso zimathandizira kuti pakhale ziwalo zina zowonjezera kulipirira odwala.

Pakusuntha, thupi lathu limasiya kugwira ntchito. Ngakhale mtima umayima.

Madokotala a mano adapezeka posachedwa. Kalelo m'zaka za zana la 19, inali ntchito ya tsitsi wamba kuti akatulutse mano odwala.

Amayi ambiri amatha kusangalala mwakuganizira za thupi lawo lokongola pakalilore kuposa kugonana. Chifukwa chake, akazi, yesetsani kuyanjana.

Kutentha kwambiri kwa thupi kudalembedwa ku Willie Jones (USA), yemwe adamulowetsa kuchipatala ndi kutentha kwa 46,5 ° C.

Pogwira ntchito, ubongo wathu umagwiritsa ntchito mphamvu zambiri zofanana ndi babu la 10-watt. Chifukwa chake chithunzi cha babu wapamwamba pamutu panu panthawi yomwe chikuwoneka ngati chosangalatsa sichili kutali ndi chowonadi.

Nthawi yayitali yotsala ndiyotsika ndi yoyipa.

Ku UK, kuli lamulo malinga ndi momwe dokotala wothandizira amatha kukanachita opaleshoni ngati atasuta kapena wonenepa kwambiri. Munthu ayenera kusiya zizolowezi zoipa, kenako, mwina, sangafunikire opareshoni.

Ngati mungagwere kuchokera pabulu, mukulola khosi lanu kusiyana ndi kugwa kuchokera pa kavalo. Ingoyesani kutsutsa mawu awa.

Impso zathu zimatha kuyeretsa malita atatu a magazi mphindi imodzi.

Kusowa pang'ono kwa mano kapena ngakhale adentia yathunthu imatha kukhala kuvulala, ma caries kapena chiseyeye. Komabe, mano otayika amatha kusinthidwa ndi mano.

Chifukwa chiyani edema imachitika m'matenda a shuga

Kutupa m'miyendo ndimatenda a shuga kumatha kuchitika pazifukwa zingapo:

• matenda a shuga amatha kutsatiridwa ndi matenda a mitsempha mathero (matenda ashuga a m'mimba),
• arthropathy - kuwonongeka kwa mafupa,
• nephropathy - matenda a impso,
• matenda amtima
• mavuto okhala ndi mchere wamchere,
• ziwiya zowonongeka, zopanda mphamvu,
• Zakudya zopanda pake, zopatsa mphamvu zamafuta ambiri amchere, amadzimadzi,
• nsapato zosankhidwa bwino, zomwe zimayambitsa kuphwanya magazi,
• kunenepa kwambiri, kumangokhala, kukhala ndi pakati, kugona.

Kodi chiwopsezo cha neuropathic edema ndi chiani?

Kutupa kwa miyendo kumayamba ndi matenda a shuga a madigiri a 1.2, makamaka ngati munthu saonana ndi dokotala kuti amupatse chithandizo chamankhwala. Zotsatira zake, kuwonongeka kwa malekezero amitsempha kumawonedwa, chifukwa chomwe miyendo imatupa. Zinthu zoterezi zimatsatiridwa ndi:

• dzanzi la miyendo
• kuchuluka kwa mapazi,
• kumva kumachepa mabala akamapsa,
• pamakhala kumverera kosasangalatsa mukavala nsapato.

Kuwonongeka kwathunthu kwa chidwi ndi chiwalo cha miyendo kumawonjezera mwayi woti azidulidwa.

Kutupa sikuchitika nthawi yomweyo - chitukuko cha matendawa chimatenga nthawi ndipo chimagawika m'magawo atatu:

Chimodzi mwa zoopsa za matendawa ndi mitsempha yayikulu. Vutoli limaphatikizidwa ndi kutupa kosasiyananso kwam'munsi, kupweteka komwe kumakulirakulira. Ndikofunika kuzindikira - kutikita minofu pamikhalidwe imeneyi sikulimbikitsidwa kwambiri - pali kuthekera kwakukulu kofalikira kwam'mitsempha yam'mapapo, yomwe imatsogolera kuimfa.

Kutupa pamaso pa shuga kumayambitsa kusintha kwa miyendo - pali kutupira, khungu, kufupika kwa zala. Zizindikiro zodziwika bwino zimaphatikizapo:

• kumva koyaka, kugona m'miyendo,
• redness pakhungu,
• khungu limapindika kumapazi,
• cholimba champhamvu chimamveka
• chidwi cha miyendo chimachepa pang'onopang'ono
• dzanzi limachitika
• goosebumps
• miyendo imakhala yoyipa
• M'mphepete mwamanzere, tsitsi limatha.
• machiritso amachepetsa kwambiri,
• mapangidwe a chimanga nthawi zonse, kukomoka,
• kupweteka m'mapewa, miyendo.

Kuti mudziwe kuti mwatupa miyendo, muyenera kukanikiza chala chanu pamalo otupa ndikuchichotsa pomwepo. Ngati dzenje lomwe limawonekera silisowa nthawi yomweyo, koma patapita masekondi angapo (pafupifupi 10), muyenera kulumikizana ndi katswiri kuti mupeze njira zodziwira matenda.

Zizindikiro

Kuti mudziwe bwino, muyenera kukaonana ndi dokotala wa opaleshoni kapena endocrinologist. Dokotala amayesa mawonetseredwe opita kuchipatala, kuyezetsa miyendo, kupereka mayeso ndikuwonetsa wodwalayo kuti athe kuzindikira zoyenera kudziwa. Kuzindikira kwa matenda amapezeka m'magawo:

• Kukhazikika kwa miyendo,
• kuwongolera mitundu yosiyanasiyana ya chiwopsezo,
• Ngati mulibe edema yokwanira, yeretsani zimachitika m'miyendo.
• yang'anani mawonekedwe a Reflex
• ma ultrasound adalembedwa,
• gawo la ENMG kuti mudziwe momwe misempha ndi minofu imayendera.

Njira zochizira

Zoyenera kuchita pakupanga kutupa kwa matenda ashuga, komanso momwe mungachitire matendawa? Nthawi zambiri, chithandizo chamankhwala chimakhala chovuta kutsatira malamulo ena:

• Choyamba muyenera kusintha matendawo - ngakhale msuzi wamagazi m'magazi, popeza milingo yambiri imapangitsa kuwonongeka kwamitsempha yamagazi.
• Chofunikira pakumwa ndi zakudya. Ndikofunikira kupatula kapena kuchepetsa kugwiritsa ntchito zakudya zamafuta, chifukwa zimawononga thanzi la mtima.
• lekani zizolowezi zoyipa (zopangira fodya, mowa).

Pali mitundu iwiri ya chithandizo:

• wodekha - umalimbana ndi kusintha matendawa, kupewa
• opareshoni - kuchotsedwa kwa malo owonongeka a khungu osachiritsika, kumabweretsa chitukuko chachikulu cha matenda.

Chithandizo cha mankhwala osokoneza bongo cha puffness ndizovuta kugwiritsa ntchito mitundu yamagulu osiyanasiyana:

• angiotensin receptor blockers kuti muchepetse kuthamanga kwa magazi,
• okodzetsa kuti muchotse madzi owonjezera mthupi,
• ACE zoletsa kusintha matenda impso ndi kupewa kukula kwa matenda.
• analgesics amathandizira kuthetsa ululu
• kagayidwe ka vasodilation,
• antiseptic othandizira kuthana ndi tizilombo tating'onoting'ono tomwe timapanga mabala, zilonda zam'mimba,
• Zowonjezera - zimakhutitsa thupi ndi michere yonse yofunikira, mavitamini.

Zochita zolimbitsa thupi zimasankhidwa ndi adokotala, poganizira zotsutsana. Maphunziro akuthupi amayenera kuperekedwa tsiku lililonse kwa pafupifupi mphindi 20.

Kupewa

Popewa kukula kwa edema, muyenera kutsatira njira zina zodzitetezera:

• kupita kwakanthawi kwa adotolo, ngakhale popanda kuwoneka ngati matendawa ali ndi matenda,
• kuwongolera ndi phazi ndi zodzikongoletsera zapadera,
• khalani ndi mayeso tsiku ndi tsiku kuti muwone kusintha kulikonse munthawi yake,
• kudula misomali, kuwaletsa kukula pakhungu, yomwe ingayambitse kutupa,
• letsa kukula kwa matenda a fungal,
• Valani nsapato zapamwamba zokha, mwina zokhala ndi ma insoles apadera,
• musanyalanyaze masheya akunyinyirika, chifukwa amateteza ku maonekedwe a kufinya,
• kutsatira zakudya zabwino,
• samalirani madzi, kupatula madzi omwe amagona asanagone,
• khalani moyo wokangalika, phunzirani zolimbitsa thupi,
• Pewani kuthamanga ndi miyendo yambiri.
• zochizira matenda oyang'aniridwa ndi dokotala.

Kukula kwa kutupa ndi matenda ashuga ndi vuto lodziwika bwino lomwe lomwe, popanda kulandira chithandizo chamankhwala panthawi yake, lingayambitse mavuto ena. Zizindikiro zoyambirira za matendawa zikaonekera, ndibwino kukaonana ndi dokotala kuti mupeze njira zodziwira matenda. Pokhapokha mutazindikira mozama momwe mungasankhire njira yothandizira. Kudzichitira wekha mankhwala kungakulitse vutoli, ndikupangitsa kuti pakhale kuchira.

Kodi edema ndimatenda a shuga

Kuchepetsa kagayidwe kazakudya kumawonjezera shuga m'magazi. Matenda a shuga amayenda ndi zizindikiritso zosiyanasiyana, komwe kumatupa. Ndi chimodzi mwazizindikiro zamatendawa. Edema mu shuga ndi mkhalidwe momwe madzimadzi amasonkhana mu minofu yofewa ndi ziwalo zamkati. Makina a chitukuko cha njirayi ndikulowerera kwa plasma kudzera m'mitsempha yowonongeka ya mtima. Kenako magazi amakhala m'malo pakati pa maselo, kutsata madzimadzi pamenepo.

Kutupa kwamasamba kumasokoneza magwiridwe antchito onse ofunikira. Wodwalayo amayamba kuvutika, komwe kumadziwonetsa kuti sangathe kuvala nsapato zomwe mumakonda, kukhala nthawi yayitali m'malo opumira, kumasuka kwathunthu. Edema mu mtundu wachiwiri wa matenda osokoneza bongo amadziwika ndi kupweteka m'miyendo, ndicho chifukwa chochepetsera kugwira ntchito komanso kuwonongeka m'moyo wamunthu wodwala matenda ashuga.

Chifukwa chiyani miyendo imatupa ndi shuga

Pofuna kupewa chizindikiro, muyenera kudziwa zifukwa zake. Izi zikuphatikiza:

• Matenda a shuga - matenda a shuga - amadziwika ndi matenda amitsempha yamitsempha.
• Arthropathy - imakhudza gawo la articular.
• Nephropathy ndimatenda a impso.
• Kulephera kwa mtima, ischemia, vasospasm.
• Kuphwanya zamchere mchere wamadzi.
• Kufooka, kuwonongeka kwa mtima.
• Kulephera kudya - kugwiritsa ntchito madzi ambiri, mchere pazakudya.
• Kuvala nsapato zolimba kumapangitsa kuti kuzikhala kovuta kuzungulira magazi kumapazi.
• Mimba, kunenepa kwambiri, kusachita masewera olimbitsa thupi, kusowa tulo.

Kuwonetsera kwakunja kwa zizindikiro kumayambira ndikusintha madera otsika. Amatha kutupa, kukhala ndi mtundu wofiira, zala zimapindika, zimakhala zowongoka. Zizindikiro zodziwika bwino za edema mu matenda ashuga ndi awa:

• kuyaka ndi kumva zowawa
• khungu red
• khungu la phazi,
• wolimba mwamphamvu
• kuchepa kwamphamvu kwa miyendo
• dzanzi la miyendo
• goosebumps
• kukwiya kwamapazi,
• kuchepetsa tsitsi la miyendo kuti mumalize bwino,
• kupoleka pang'onopang'ono
• kawirikawiri maonekedwe a chimanga, kukomoka,
• zilonda m'mapazi kapena mwendo wotsika.

Ngati munthu wodwala matenda ashuga ali ndi zizindikiro zina, koma palibe njira zowonana ndi dokotala, mutha kudziwa kukhalapo kwa zotupa kunyumba. Kuti muchite izi, kanikizirani malo otupa ndi chala chanu ndikuchichotsa mwadzidzidzi. Ngati dzenje likakhalabe m'malo opanikizika, lomwe limazimiririka pambuyo pa masekondi 5-7, zikutanthauza kuti madzi amadzaza mu minofu, osazengeleza kulumikizana ndi katswiri.

Chifukwa chiyani edema ya neuropathic imakhala yoopsa?

Distal sensory neuropathy imachitika mu mtundu 1 ndi matenda ashuga 2. Choyambitsa matendawa ndikuchepa kwa chithandizo chanthawi yake. Izi zimabweretsa kuwonongeka kwa mitsempha yotsiriza. Zotsatira zake, miyendo ya munthu imayamba kuzimiririka, mphamvu ya kumva kupweteka chifukwa cha mabala, kupsa, nsapato zosasangalatsa zimatha. Zotsatira za kuchepa kwa mphamvu ya m'maso zimatha kukhala matenda chifukwa cha kuwonongeka pakhungu, komwe kumayambitsa chiopsezo chodulidwanso chiwalo chowonongeka.

Ndi matenda a shuga, matendawa amakula kwa nthawi yayitali. Magawo ake akuluakulu ndi:

1. Poyambirira - palibe zizindikiro zotchulidwa, mutha kuzindikira vutoli pogwiritsa ntchito njira zapadera.
2. Pachimake - miyendo imatha kupweteka, kenako kumva kuwawa, kutentha kwamutu. Kwa odwala omwe ali ndi zaka zopitilira 60 ndipo ali ndi matenda a shuga a 2, kutsika kwa minofu kumachitika.
3. Chomaliza - mapangidwe a zilonda zam'mimba, necrosis ya minofu ndi zilonda zam'mimba zimayamba, kenako ndikudulidwa.

Zotsatira zowopsa za matenda ashuga ndi edema ndizovuta zamitsempha. Imaphatikizidwa ndi kutupa kwamiyendo kosiyanasiyana, kupweteka, kusapeza poyimirira. Ndi koletsedwa kuchita kutikita minofu ndi matenda. Izi zimapangitsa kuti magazi awonongeke m'mitsempha ya m'mapapo ndi thrombus, yomwe 85% ya milandu imabweretsa kudwala.

Zochita zolimbitsa thupi

Kuchita masewera olimbitsa thupi ndi koletsedwa kuchita ndi kuchuluka kwa matenda ashuga, kupweteka kwa ana ang'ono popanda katundu, gangrene yowuma, kutupa kwambiri. Maphunziro azithupi amayenera kuchitidwa tsiku lililonse, osachepera mphindi 20. Chilichonse chazida zolimbitsa thupi zimachitidwa maulendo a 10-15. Malo oyambira - ataimirira, manja atapumula kumbuyo kwa mpando:

• Kukhazikika kuchokera chidendene mpaka kumapazi ndi kumbuyo.
• Kuyimirira mwendo umodzi, dzanja la winayo liyenera kumeza mwendo wotsika.
• Imirirani zala zanu ndikumatsikira pang'onopang'ono zidendene, ndikusunthira pakatikati pa mphamvu yokoka kuchokera ku mwendo umodzi kupita ku umzake.

Gawo lotsatira la masewera olimbitsa thupi. Udzu - wagona ndi miyendo yam'munsi yowongoka:

• Kwezani mwendo wanu wowongoka, kokerani sock kwa inu momwe mungathere, kenako mubwerere. Zochita zofananazi zimachitika ndi miyendo yachiwiri, ndiye - ndi zonse ziwiri nthawi imodzi.
• Kwezani miyendo yanu, gwadani pamaondo ndikukutembenuzira mapazi anu mkati. Kenako amalumikizeni kuti matendawa kumapazi kukhudzana.
• Ikani miyendo yowongoka pa odzigudubuza, miyendo padera mtunda wa masentimita 15. Kenako, tambitsani zala zonse kwa masekondi 4-5, kenako ndikubwerera.
• Kugwira miyendo perpendicular pansi, kwezani imodzi nthawi imodzi ndikuyenda mozungulira ndi mapazi.

Gawo lomaliza la maphunziro akuthupi a edema. Malo - atakhala pampando:

• Pindani mphindi 4 pansi ndi pini yopukutira kapena mpira wa tennis.
• Kanikizani mapazi pansi, yang'anani zidendene ndikukweza masokosi. Kenako pindani ndikumasulira zala-maino maulendo khumi ndi asanu.
• Kwezani bondo lamanja, kuwongola mwendo. Pogwiritsa ntchito zala zanu, jambulani manambala kuyambira 1 mpaka 10. Kenako kokeranani pansi mpaka kumapazi, ndikukhazikitsa phazi pansi ndikukulowetsani inu. Bwerezani zolimbitsa thupi ndi phazi lamanzere.
• Gwiritsani ntchito zala zakumanja kuti mukhale ndi bokosi la machesi. Kenako nyamulani ndikusunthira kutali ndi inu. Mutha kugwiritsa ntchito zolembera kuti muimalize kuchita izi ndi kuzikulunga mu bokosi.