Masewera olimbitsa thupi a chithokomiro cha m'magazi

Cerebral atherosulinosis imayamba pang'onopang'ono ndipo imafotokozedwa pakuchepetsa mphamvu ya mitsempha chifukwa cha mapangidwe a cholesterol plaques. Kuphwanya patency kwamadongosolo ozungulira kumayambitsa kutsika kwa chakudya m'dera lomwe lakhudzidwa.

Kuperewera kwaubongo kumawonekera ndi mutu, chizungulire, kukumbukira kwamisala, komanso kufalitsa chidwi. Zinthu zikafika patsogolo, munthu amalephera kugwira ntchito chifukwa cha kulumala.

Mkhalidwe wowopsa kwambiri mu matenda oopsa oopsa amakhala sitiroko (ischemic, hemorrhagic kapena kusokonezeka kwa magazi m'thupi) ndi mtima wofuna kufa. Kuthandiza panthawi yake kumakupatsani mwayi wopewa mawonedwe ndikuwongolera mkhalidwe wa wodwalayo wokhala ndi atherosulinosis yomwe yapangidwa kale.

Kuphatikizika kwa mankhwalawa kumaphatikizapo ntchito zamagalimoto, zomwe tikambirana m'nkhaniyi.

Kufunika Kwa Kusuntha Kwathanzi

Ntchito zamagalimoto ndi njira yabwino yothanirana ndi matenda amisempha. Masewera olimbitsa thupi a atherosulinosis a ziwiya zamafuta amakulolani:

kusintha kayendedwe ka magazi, kamene kamayambitsa kuchepa kwa ziwonetsero za atherosulinosis,
Sinthani kudalirika kwa dongosolo lamagazi,
onjezerani mphamvu ya mtima,
imathandizira kagayidwe, kamene kamachepetsa kuchuluka kwa cholesterol pabedi lamitsempha,
kuchepetsa thupi, zomwe zimathandizira wodwala,
yambitsa mphamvu zamagulu athupi kuthana ndi matendawa,
onjezererani katundu pa thupi,
onjezerani okosijeni ku minofu ya mtima ndi ubongo.

Pankhani ya kuwonongeka kwa mtima, ndikofunikira kukumbukira kuti zovuta zolimbitsa thupi siziyenera kuchititsa kuti mugwire ntchito yambiri, koma nthawi yomweyo katunduyo akhale wokwanira kuyambitsa thupi. Posankha masewera olimbitsa thupi ayenera kukhala okonda masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuyenda, yoga, kusambira. Katundu wamagetsi ndi makalasi opirira ndizovomerezeka.

Zofunika! Mukamachita masewera olimbitsa thupi kwa odwala omwe ali ndi matenda a ubongo, ndikofunikira kuwunika thanzi lawo ndikusintha katunduyo mogwirizana ndi kulolerana kwawo. Onetsetsani kuti mukuyeza kuthamanga kwa magazi ndikuwerengera zamkati. Zizindikiro zamagazi azikhala osasinthika, kugunda kwa mtima sikuyenera kupitilira 30% ya zomwe zimapezedwa. Chifukwa chake ndikuchita kumenyedwa kwamamaseti zana pamphindi imodzi yochita masewera olimbitsa thupi, sayenera kukhala apamwamba kuposa 130. Kupanda apo, katunduyo ayenera kuchepetsedwa.

Olimbitsa thupi

Zochita zolimbitsa thupi zimaphatikizapo masewera olimbitsa thupi a m'mawa, omwe amayenera kuchitidwa tsiku lililonse, komanso masewera olimbitsa thupi osachepera 2 pa sabata. Ndikwabwino kuyambitsa chithandizo moyang'aniridwa ndi katswiri, mutasankha katundu yemwe mungathe kutero nokha kunyumba.

Kuti muchepetse chizungulire komanso kuthina kwa "ntchentche" pamaso, ndibwino kuyambitsa masewera olimbitsa thupi m'mawa osagona:

Onetsetsani kuti mukuchita masewera olimbitsa thupi angapo, chifukwa ndikokwanira kukweza manja anu mmwamba, mmbali, mpaka padenga (timachita kangapo ka 4-8 ndi dzanja limodzi, kenako awiri pamodzi).
Kokani zala zakumaso ndikuzitalikirana nanu, ndikupotoza mosiyanasiyana ndi phazi lililonse komanso palimodzi.
Nthawi yomweyo timakoka mikono ndi miyendo pansi.
Popanda kusintha mawonekedwe (atagona kumbuyo) kwa mkono motsatira thupi, gwiritsani mwendo ndikuwongola miyendo (ngati mukuyenda).
Miyendo ili yowerama mawondo, timakanikizira kumbuyo ndikumaso kwa bedi mosinthasintha.

Zochita zilizonse zimachitika nthawi 4-12, magawo oyambira omwe timayamba ndi zochepa zobwereza (2-3) pa zolimbitsa thupi zilizonse. Mukayatsa kutentha pamalo oyenera, muyenera kukhala pansi mosamala.

Thupi likazolowera malo osinthika, chitani zolimbitsa thupi kwa maso (mmwamba, pansi, kumanzere, kumanja, kuzungulira kwazizungulira). Kupumula maso, pukutirani m'manja ndikulumikizana ndi maso, maso ndi otseguka, khalani pamenepa kwa mphindi zingapo.

Pakukonzekera, timachita masewera olimbitsa thupi angapo (kugwirana mikono, ndikumanzere kumanja ndi kumanja, ndikutambasulira korona mpaka padenga, kutembenuzira mitu yathu kumbali).

Zochita zolimbitsa thupi zam'mapewa ndi khosi

Zotsatira zabwino zowonjezera kufalikira kwa magazi mu ubongo zimakhala ndi khosi lotentha:

Kuchokera pampando kapena poyimirira. Ikani ma kanjedza otsekeka pamphumi ndi kuwakanikiza pamutu, mutu kumanja, kuchedwa kwa masekondi 30 ndikupuma. Nthawi zina 4-8. Bwerezani zomwezo ndi manja kumbuyo kwa mutu, dzanja limodzi pakachisi.
Pukuta chibwano cha khungu, sternum, nape pakhosi.
Mulimikani khutu la khutu.
Kwezani mapewa anu.

Ndikulimbikitsidwa kuti mumalize kuyesa milandu yamavuto aubongo poyenda mozungulira, kuthamanga sikugwiritsidwa ntchito. Kupuma kumakhala kwaulere kupulogalamu yonse. Kuchita masewera olimbitsa thupi ambiri sikufunika. Ndikokwanira kumwa kwa mphindi 7-10 tsiku lililonse ndikudzuka mutagona kumakhala kosavuta. Pakatha milungu ingapo, mukayimilira, chizungulire, kuthinana ndi maso kumaso, ndipo kusakhazikika kwa gait kudzachepa.

Uphungu! Ndikwabwino kumaliza masewera olimbitsa thupi ndi kudzilimbitsa nokha kwa mphindi 3-4. Ntchito zolimbitsa thupi za mitsempha ya chithokomiro zimalimbikitsidwa kuti zitsirizidwe ndi zovuta zochepa zodzipukutira tokha. Kugwedeza kukhosi ndi kupukutira khosi komanso kupindika kwakukulu kwa ma cell kumathandizira magazi mu ubongo, kumathandizira kulimbitsa thupi, komanso kuchepetsa minofu.

Zofunika! Kupewa matendawa ndikofunika kuchiza. Ndikofunika kuyamba kuchita masewera olimbitsa thupi kuyambira wazaka 40 mpaka 45. Kuphatikiza pa masewera olimbitsa thupi m'mawa, ndikofunikira kuchita masewera olimbitsa thupi masana, makamaka ndi katundu wosakhalitsa (ntchito yokhazikika, kapena malo okakamizidwa). Mitundu yotsatirayi yamaphunziro akuthupi ili ndi zotsatira zabwino: kuyenda, kuthamanga, kupalasa njinga. Ndi chitukuko cha atherosulinosis, kuthamanga sikugwiritsidwa ntchito.

Zovuta za masewera olimbitsa thupi a atherosulinosis zimasankhidwa payekha ndi katswiri kuchipatala.

Yoga ndi kuvina

Kuyenda kosalala, makamaka nyimbo, kuthana ndi kupsinjika komwe kumakhudza mtima khoma la mtima ndi ntchito ya minofu yamtima, komanso kusuntha kwamphamvu kumalimbitsa thupi lonse ndikusintha kayendedwe ka magazi pakasintha kwa atherosulinotic. Aliyense akhoza kuchita yoga, mosasamala kanthu zakukonzekera ndi msinkhu. Chachikulu ndikusankha masewera olimbitsa thupi oyenera ndikuyamba ndi mayendedwe osavuta.

Makina ovina, kuwonjezera pakulimbitsa thupi, kukonza bwino kwamphamvu kwa zida zamagetsi ndikuthandizira kuchotsa kukhumudwa komwe kumachitika nthawi zambiri ndi anthu okalamba.

Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yotithandizira kuthamanga kwa magazi. Kupititsa patsogolo kayendedwe ka magazi ndi kubwezeretsa kwa malingaliro olimba mumikhalidwe yovuta.

Kuchita masewera olimbitsa thupi sikufunikira maphunziro apadera ndipo mutha kuchita zomwe mungachite. Lamulo lalikulu la kupumira mu atherosclerosis ndilopumira kwambiri kuposa kuphipha. Kuvulala kwamkati kolimbikitsidwa ndi mphuno. Kutulutsa pakamwa. Zotsatira zake zidzakhala zapamwamba potchula mawu osiyanasiyana pa exhale.

Kupanga mwatsatanetsatane masewera olimbitsa thupi a atherosulinosis kumachotsera zisonyezo zoyipa mkati mwa masabata 2-3 kuyambira pakuyamba chithandizo. Kuchulukitsa thupi kukana kupsinjika, kusintha ubongo ndi minofu ya mtima. Komabe, chithandizo choyenda chikuyenera kuyang'aniridwa ndi katswiri. Katundu wosankhidwa mosayenera angawononge thanzi la wodwalayo.

Lingaliro la matenda

Atherosulinosis ndi njira yomwe imadziwika ndi kuwonongeka kwa mitsempha ndi minofu yolumikizana yophatikizika ndi mafuta othamangitsidwa omwe amapezeka mkati mwa ziwiya. Izi zimapangitsa pang'onopang'ono kudwala kwamagazi.

Mutu umachitika ngati mitsempha yaying'ono yowonongeka ndi malo a atherosulinotic (cholesterol) omwe amadziunjikira. Kuwala kwamitsempha nthawi yomweyo kumachepa, zomwe zimapangitsa kuti ziwalo zambiri zamkati ziwonongeke. Nthawi zambiri zimakhala ziwalo za mu ubongo ndi za mtima.

Matendawa akamakula, zizindikiro zotsatirazi zimayamba kuonekera:

kusokonezeka kwa kukumbukira
kuchepa kwamaganizidwe,
kutopa,
kusokoneza chidwi
kusinthasintha
kuvutika kugona
migraine imaphatikizidwa ndi chizungulire.

Ngati atherosulinosis ya mitsempha ya chithokomiro imatchulidwa, ndiye kuti munthu amakumana ndi zovuta m'mutu zomwe zimayendetsedwa ndimutu nthawi zonse. Zizindikiro zakomweko zikuwoneka chizungulire, mawu olakwika ndi masomphenya.

Wadwala kwambiri, kuwonongeka kwa ubongo kapena msana, wodwalayo amakula ziwalo kapena paresis. Ndi ziwalo, kusasunthika kosasunthika mwa anthu kulibe. Ndipo ndi paresis, mayendedwe odzifunira amatha kufooka kapena kukhala ochepa. Chifukwa chake, zovuta zakuchita zolimbitsa thupi zamatenda a chapakati mantha zimatha kubweretsa kusintha kwamunthu.

Ubwino wazolimbitsa thupi

Kwa odwala omwe ali ndi atherosclerosis, masewera olimbitsa thupi ndiwowonjezera pazabwino. Nthawi zambiri, matendawa amakula motsutsana ndi maziko a kuperewera kwa kagayidwe kachakudya chifukwa cha kuperewera kwa zakudya, kuchepa mphamvu.

Chitani masewera olimbitsa thupi atherosulinosis:

kumawonjezera kamvekedwe ka minofu, mitsempha yamagazi,
normalization kagayidwe,
imathandizira kuchotsedwa kwa poizoni, cholesterol yoyipa m'thupi,
kumalimbitsa mtima
amakwaniritsa magazi ndi mpweya, michere,
amachepetsa chiopsezo cha mtima.

Zochita zolimbitsa thupi zimachitika tsiku lililonse. Zotsatira zake zimawonekera patatha mwezi wophunzitsidwa.

Zoyenera kuphunzira

Zolimbitsa thupi za atherosulinosis yaubongo zimaphatikizapo: masewera olimbitsa thupi, masewera olimbitsa thupi, kuyenda, masewera akunja, dziwe losambira, kuyenda pansi, kuyenda kwa Nordic.

Mukamasankha zochita zolimbitsa thupi, zaka za wodwalayo, kuchuluka kwa kukonzekera, gawo la atherosulinosis, matenda oyanjana nawo amakumbukiridwa. Oyamba ayenera kutsatira malamulo ochepa:

Kuchita masewera olimbitsa thupi kumayamba ndi kuwotha, kutulutsa minofu kosalala. Ngati katundu wokhayo akuyenda, akusambira, kuyenda kapena kuyenda, ndikofunikira kuti muwapatse mphamvu zolimbitsa thupi m'mawa.
Masewera olimbitsa thupi nthawi zonse amaphatikizidwa ndi zinthu zina zotithandizira kukhazikitsa minofu ya khosi, mapewa, mikono. Simungathe kutembenuka kwambiri, kusintha malo a thupi, mwachangu squat kapena kugwada. Kusunthika kuyenera kukhala kwapang'onopang'ono, kosalala popanda kugwedezeka.
Panthawi yochita masewera olimbitsa thupi, amayang'anira bwino moyo wawo, kugunda kwa mtima. Ngati pali zovuta, ntchito imayimitsidwa.
Masewera olimbitsa thupi amaphatikizidwa ndi matenda opatsirana pachimake ndi malungo, kuchuluka kwa matenda opatsirana, thrombosis, kupweteka kwambiri kwa mutu.

Pambuyo kusintha kwa minofu kumaloko kumatha kuwonjezereka. Pace, mulingo wovomerezeka ungakuthandizeni kusankha wophunzitsa masewera olimbitsa thupi. Mutha kuyenda molingana ndi momwe mukumvera. Ngati katunduyu asankhidwa molondola, masewera olimbitsa thupi atatha kuchita masewera olimbitsa thupi amamva kukwera kwa nyonga, kusangalala bwino.

Zolimbitsa thupi

Ndi ubongo arteriosulinosis, masewera olimbitsa thupi amachitika pang'onopang'ono, osagwira mpweya wanu:

Fotokozerani minofu ya khosi. Chitani mitu kutsogolo, kumbuyo, kumanja, kumanzere. Nthawi 15 kuzungulira kulikonse.
Amatha kuwerengera kuyambira 1 mpaka 10 ndi mphuno m'mwamba, maso awo amatsekeka, ndipo mayendedwe ake amakhala ambiri. Masewera olimbitsa thupi oterewa ndi oyenera kuthandizira matenda amtundu wamatumbo, cervical osteochondrosis (gawo la chikhululukiro).
Kwezani ndi kutsitsa mapewa anu kangapo. Pumulani mofatsa, mwakuya.
Kuyenda pamalopo kwa mphindi 1-2.
Magulu wamba. Miyendo ndi yopingika mapewa, kumbuyo kuli kowongoka. Amachita pang'onopang'ono kuti m'chiuno mwanu mukhale ofanana pansi.
Akubwera kutsogolo. Amayimirira, amawongola kwambiri njira, ndikugwada bondo kudzanja lamanja. Amabwereranso ku malo awo apoyamba, asintha mwendo.
Torso patsogolo, kumanja, kumanzere.

Ma dumbbells kapena othandizira ena ogwiritsa ntchito sagwiritsa ntchito kutentha. Chilichonse cholimbitsa thupi chimabwerezedwa maulendo 6, njira 2-5 zonse. Kutentha kumatha kuchitika pa gawo lililonse la atherosulinosis.

Zochita zolimbitsa thupi

Kuthandiza mankhwalawa, kupewa atherosclerosis ya ziwiya za bongo, khosi. Choyamba, amachita masewera olimbitsa thupi 1 nthawi / tsiku, pang'onopang'ono amawonjezera katundu, akumabweretsa mpaka katatu / tsiku.

Complex No. 1 - zolimbitsa thupi zonse zimagwidwa mutakhala pampando:

Sungani manja anu pambali. Pang'onopang'ono motsamira, kuyesera kufikira phazi. Amachita mosamala, kupewa mawonekedwe owawa.
Kwezani dzanja lamanja, gwiritsani kumanzere. Kenako kumanzere - tsamira kumanja.
Gwiritsitsani mpando, ndikweza miyendo yawo. Kumbuyo kuli kowongoka.
Pumirani kwambiri, mukupumira, pindani mutu wanu pansi, kumanja, kumbuyo, kumanzere. Yembekezani masekondi 20-30 musanabwereze kubwereza kotsatira kuti mupewe chizungulire.

Chilichonse cholimbitsa thupi chimabwerezedwa kawiri kawiri, kawiri konse kuposa njira ziwiri.

Inhale - mutu umaponyedwa kumbuyo, manja amaikidwa pansi pa nthiti zapansi. Kutulutsa - mutu umabwezeredwa, pomwe mbali zake zimafufutidwa, kufinya minofu.
Inhale - mikono ikudzulidwa, ndikuponyera pang'ono mutu wanu. Kutulutsa - ikani poyambira.
Pumirani kwambiri, kwinaku mukusuntha mapewa anu. Exhale - mapewa amakokedwa kutsogolo. Amapumula minofu, kupumula kwa masekondi 10-20, kubwereza zolimbitsa thupi.
Inhale, gwiranani mikono yanu mmbali, mukumakhazikika pazingwe, kenako mowongoka.
Kwezani dzanja lanu lamanja kutsogolo, mbali, kumbuyo, kenako kumanzere. Kusunthanso kowonjezereka kumabwerezedwa ndi miyendo. Osawerama, osakweza. Ngati zikuvuta kukhala osasamala, mutha kupitilira pa mpando. Kumbuyo kuyenera kukhala kowongoka.

Zochita zilizonse zimachitidwa kasanu, njira ziwiri za 2-4.

Kuti mubweretse mwendo wamanja, bvalani chala chakumanja. Siyani dzanja lamanzere kumbuyo, pindani ndi dzanja lamanja, likulikirani pachifuwa. Pumirani kwambiri, kenako kutulutsa. Nyamuka mowongoka. Bwerezani ndi dzanja ndi phazi.
Kupuma kwambiri, kwezani manja anu, mutambasulire m'mwamba, osakweza zidendene pansi.
Kugona kumbuyo kwanu. Chitani zolimbitsa thupi kwa masekondi 30-60.
Kukhala pansi kumagwada kutsogolo. Inhale - ikani mikono yanu kumbali. Exhale - tsamira patsogolo, kuyesera kufikira chala chanu.
Mangani manja anu pa ngodya ya 90 0, manja. Inhale - tengani chifuwa chanu patsogolo. Kutulutsa - kupumula.

Chitani nthawi 5-10, osapitirira 3 njira.

Masewera olimbitsa thupi amasintha magazi m'mutu, pachifuwa, pamimba, amachotsa kupsinjika.

Zochita zowonjezera zamatumbo am'khosi

Kudzera m'mitsempha yam'mimba, magazi amapita kumutu amachitika. Minofu yofooka, ziwiya zopapatiza zimachepetsa chakudya, zimachepetsa mpweya wabwino kupita m'maselo a muubongo.

Kupweteka pafupipafupi, chizungulire, kukomoka ndizotheka. Chifukwa chake, masewera olimbitsa thupi amaphatikizapo masewera olimbitsa thupi olimbitsa khomo lachiberekero, mitsempha:

Tsamira khoma ndi kumbuyo ndi kumbuyo kwako. Inhale, kanikizani khomalo kwambiri momwe mungathere kuti pakhale mkangano wolimba. Gwirani mawonekedwewo masekondi 5-10, pumulani.
Khalani pampando, ikani chikhatho pamphumi panu, ndikusunthira pansi kuti musunthe mutu wanu. Mangitsani minofu ya khosi, ndikupanga kukana kukakamizidwa. Gwirani mutu wanu mowongoka. Kutalika kwa masewera olimbitsa thupi ndi masekondi 10-15.
Zochita zolimbitsa thupi zimabwerezedwanso, koma chikhaticho chimayikidwa kumbuyo kwa mutu, ndiye mbali yakumanja ndi kumanzere.
Kuunikaku kumatsirizidwa ndikutembenuza pang'onopang'ono kwa mutu, koyamba kambiri maulendo 10, kenako kogwiritsa maulendo 10.

Makalasi amaletsedwa ndi kuchulukitsa kwa osteochondrosis.

Kuchita masewera olimbitsa thupi

Phirotherapy yothandizira kupuma imayendetsa mitsempha yamagazi, imalemeretsa magazi ndi mpweya, imathandizira kagayidwe. Maphunziro ndi othandiza kwambiri mu mpweya watsopano, womwe umathandizira kuchiritsa. Lamulo lalikulu: inhale kudzera pamphuno, kutulutsa mkamwa kudzera m'milomo yopanikizika.

Zochita zothandiza pa atherosulinosis:

Imirirani molunjika, mapazi ofanana mapewa. Ikani dzanja limodzi pachifuwa, linalo pamimba. Tengani mpweya wamfupi wa 4-6, gwiritsani ntchito chifuwa choyamba, kenako m'mimba.
Mapazi kuti mutengere pamodzi, manja atambasule.Inhale - kukwera zala, exhale - pita pansi.
Miyendo ndi yotakata kuposa mapewa. Inhale - tsamira kutsogolo, khota kumbuyo kwako. Kutulutsa - pang'onopang'ono kubwerera kumalo oyambira.
Kuyimirira kapena kukhala, tengani mitundu inayi yopumira. Imani mpweya wanu kwa masekondi 10, exhale komanso.

Pa gawo limodzi, tikulimbikitsidwa kuchita masewera olimbitsa thupi maulendo khumi ndi asanu.

Kodi matenda ndi chiyani?

Atherosulinosis (ICD 10) ndi matenda omwe amakhudza mitsempha yosiyanasiyana. Zilonda zam'mimba zomwe zimapangidwa ndi thupi (mafuta / cholesterol) zimakhazikika pazitseko zamitsempha yamagazi, zomwe zimapangitsa kuti magazi azisokonekera.

Pamalo achitukuko, matendawa amakhala ndi mitundu iyi:

Matenda a m'matumbo (mitsempha) - kumabweretsa vuto la mtima, limakupanga angina pectoris ndi ischemia,
msempha - kuwonongeka kwa chotengera chachikulu cha thupi (mtima, m'mimba), kumakhudza ziwalo zonse, kuwononga kugwira ntchito kwawo,
aimpso atherosulinosis (ziwonetsero za impso) - kumabweretsa matenda oopsa, impso,
matenda amisala - kusokoneza chamoyo chonse,
zotumphukira - kuwonongeka kwa ziwiya zam'manja ndi / kapena kutsikira.

Matendawa amadziwonetsera okha m'malo amodzi a zotupa, komanso zovuta. Kuchita masewera olimbitsa thupi ndi iye ndikothandiza kwambiri. Zochita zosankhidwa mwapadera zimabwezeretsa kagayidwe ka wodwalayo, sikuthandizira kuchepa thupi, komanso kutsitsa cholesterol yeniyeni, yomwe idayambitsa vutoli.

Ndi zinthu ziti zolimbitsa thupi zomwe ndizothandiza kwambiri?

Kuchita masewera olimbitsa thupi kumathandizira kuti muchepetse njira yowonongeka kwa cocoa yowonongeka. Ndikofunikira kukumbukira kuti Pazinthu zonse zolimbitsa thupi, chilengedwe chonse ndizoyenda ndi zam'mawa.. Ndiwofunikira pamlingo uliwonse wamatendawa, ndipo amagwiritsidwanso ntchito kupewa.

Ndi atherosclerosis, mitundu yotsatila yochita masewera olimbitsa thupi ndi yothandiza:

akuyenda - okalamba mpaka 2 km., Anthu ochepera 5 km. ochepera
olimbitsa thupi - ikuchitika m'mawa,
kukwera mahatchi - pafupifupi maola awiri,
skating ice - maola 1.5 pa phunziroli, kupezeka kamodzi pa sabata.
kuyendetsa njinga - mpaka 15 km., Makwerero oyesedwa,
kukwera bwato - kuchokera 5-10 km.

Pambuyo mankhwala, odwala amaloledwa zolimbitsa thupi. Amaloledwa kuthana nawo pokhapokha ngati munthu wachira ndipo palibe mwayi woti ayambirenso.

Zochita zolimbitsa thupi mutagona kumbuyo kwanu:

Gwiritsani manja anu kumbuyo ndi kupuma, kuwongola manja anu ndi kutulutsa - nthawi 5-10 m'misewu iwiri.
Yendani miyendo yanu mowongoka, mutambasulire mikono yanu pachifuwa, pofinyira ndikumasulanso manja anu maulendo 5-10, kenako pangani mozungulira nawo mbali imodzi ndipo nthawi ina 5-10 lirilonse, kubwereza kawiri.
Mendo wakumanja umapindika bondo, kuwerama ndi kuwongola maulendo awiri, kuwerama ndi kuwongola miyendo yakumanzere maulendo awiri, kenako ndikugwada - kugwada mawondo akumanzere ndi kumanzere maulendo awiri, kuchita njira ziwiri.
Miyendo ili yolunjika, pang'onopang'ono bondo lamanja ndikuwongoka, ndiye kuti mwendo wakumbuyo, muchite kanayi m'mitundu inayi.

Zochita zolimbitsa thupi:

Tikugwirizanitsa miyendo pamodzi, manja pamodzi ndi thupi, timatenga mwendo wowongoka kumanja, kubwerera kumalowo, tichite kangapo, kenako tichitenso chimodzimodzi ndi mwendo wakumbuyo, tichitireni mbali ziwiri.
Miyendo ndi yopingika mapewa, mikono ili motsatira torso, timapanga mbali zina zam'thupi zogwirana ndi manja, kenako kutulutsa, kuwongola ndikupuma, kubwereza nthawi 5-10.
Miyendo palimodzi, manja pa lamba - palimodzi kukweza miyendo yowongoka, ndikuwasunthira kumbali, timachita kanthawi 4 m'mitundu iwiri.

Kodi chithandizo chamankhwala azikhalidwe ndi chothandiza, werengani apa momwe mungathanirane ndi matendawa, phunzirani apa.

Zochita zolimbitsa thupi kapena zochita zolimbitsa thupi

Kuchita masewera olimbitsa thupi a atherosulinosis kumakhazikitsidwa pakuchita masewera olimbitsa thupi olemera mpaka 1 kg kapena popanda iwo, kuyenda, masewera olimbitsa thupi.

Mitambo yogwira komanso yolemetsa yokhala ndi atherosulinosis ndi yoletsedwa. Mwachitsanzo, izi ndizokwera kwambiri kuposa kilogalamu imodzi, zimachita masewera olimbitsa thupi komanso kupuma movutikira, mayendedwe owopsa osintha mawonekedwe. Kuthamanga kwa zochiritsira zolimbitsa thupi kumakhala kosangalatsa komanso kuyeza, kuchuluka kobwereza kumatengera komwe mukupita, kuchuluka kwa matendawo komanso msambo wodwala.

Kusuntha kuyenera kuchitidwa bwino komanso kupumula mukamaliza kugwiritsa ntchito njira iliyonse. Zochita zolimbitsa thupi zimasankhidwa payekha ndipo zimaphatikizapo kuyenda kwa tsiku ndi tsiku, kusambira, kupalasa.

Kuyenda mwachangu masekondi 30 mpaka mphindi.
Torso mbali 5-6 nthawi mbali iliyonse (manja pa lamba, miyendo m'lifupi mwake).
Chitani masewera olimbitsa thupi ndi mpando - gwiritsitsani kumbuyo kwa mpando ndikuwongola miyendo molunjika nthawi 3-5, kapena, mutagwirana manja onse, pang'onopang'ono squat, exhale, imirirani - inhale.
Torso imatembenuka - miyendo limodzi, manja pa lamba, pangani nthawi 5-6, kutulutsa kutembenuka mukatembenuka.

Makalasi a atherosulinosis a m'munsi malekezero (imathandizira kukhathamira kwa magazi, minofu yamiyendo yolowa ndi mpweya):

timakhala pampando ndikukweza manja athu mmwamba, kupuma, kutsitsa manja athu komanso kutulutsa, kubwereza nthawi 5-6,
atakhala pampando, manja athu ali mapewa anu, mutazungulira mapewa nthawi 16-20,
khalani, mutambasulire manja anu masokosi anu ndikuwongola, kangati 5-6,
kuyimirira, kwezani miyendo yanu ndikuwapukusa mokoma kwa masekondi 30 iliyonse.

Kuchita masewera olimbitsa thupi ngati kuwonongeka kwa matenda a arteryosulinosis (Cholinga chofuna kuchepetsa kupanikizika ndi kuyeretsa ziwiya zamutu:

kuyenda maminiti 1-2
maimidwe, miyendo pang'onopang'ono, kuyamba kupanga maondo osalala kutsogolo, kwinaku mukupuma - timawongola ndikukoka (nthawi 5-6),
ndi mpando kapena chithandizo timagwira miyendo yolunjika kumbali, timatembenuka nthawi 10,
timayimilira ndikutembenuzira torso, ndikubwezeretsa manja athu ndikutulutsa mpweya wambiri, kubwerera kukapumira (maulendo 4-6).

Ndingatani popewa?

Pofuna kupewa matenda, pali masewera olimbitsa thupi ambiri, omwe amakhala ambiri:

Kutseka miyendo ndi manja - mu supine udindo, timayamba kubweretsa miyendo ndi manja palimodzi, kenako timatambasula ndikutambasula, pang'onopang'ono kubwerera pamalo oyambira (kumatsuka ma capillaries a ubongo bwino, ndikuwaza magazi kuchokera kumutu.
Goldfish- anachita pambuyo podzuka. Pogona pakama, ikani manja anu m'chigawo chachinayi cha vertebra, ndikukoka masokosi a miyendo yanu moyang'ana kwa inu, timakulitsa kusokonezeka kwa thupi. Mukapha moyenera, mutha kumva kugwedezeka kwamiyendo, miyendo imathandizira magazi.
Kusintha - Idapangidwa kuti ayeretse misempha yamagazi ndimphamvu zake. Imachitika atagona pakama pomwepo. Timayamba kukweza mikono ndi miyendo, ndikugwedeza thupi kwa pafupifupi mphindi zitatu (zolimbitsa thupi zimathandizira magazi moyenera, zimathandizira kuchotsa poizoni wambiri kuchokera m'matumbo, othandizira).

Kodi pali zotsutsana?

Ndi atherosulinosis lembani zolimbitsa thupi ndi kuchitira zolimbitsa thupi ziyenera kukhala osamala chabe. Pali zotsutsana. Mwachitsanzo, anthu okalamba omwe ali ndi vuto lochepa komanso matenda opatsirana sayenera kutumizidwa kuti azichita masewera olimbitsa thupi omwe amafunikira kuchita zinthu zambiri.

Zoletsa zimagwira pakusambira, kupalasa, kuyendetsa njinga, kuyenda maulendo atali, kulimbitsa thupi ndi mpando ndikugona. Anthu okalamba sangathe kutsika pansi popanda kuthandizidwa ndikuvulala, amadzivulaza akamagwira ntchito ndi mpando, ena sangakweze miyendo yawo popanda kupweteka.

Pomaliza

Atherosulinosis imachiritsidwa, ngakhale ndiyowopsa pokhudzana ndi kukula kwa vuto latsopano. Ndikofunika kuzindikira zizindikiro za matendawa ndikupempha thandizo kuchipatala. Kuti mupewe izi, muyenera kumvetsera thupi lanu mosamala, kuchita masewera olimbitsa thupi, kukhala ndi moyo wabwino komanso wathanzi, ndipo musalole thupi kusayenda.

Ngati mwapeza cholakwika, chonde sankhani gawo ndikusindikiza Ctrl + Lowani.

Chitani masewera olimbitsa thupi atherosulinosis

Musanayambe masewera olimbitsa thupi, muyenera kudziwa zonse zamatenda anu. Atherosulinosis yamitsempha yamagazi yophatikizika imaphatikizidwa ndi matenda oopsa.

Asanayambe chithandizo, adotolo ayenera kufotokozera mwatsatanetsatane momwe ubongo umagwirira ntchito - ndikukhazikika nthawi zonse m'malo otetezeka, olimbitsa thupi (omwe ali ndi atherosclerosis ya ziwiya zamaere) komanso kuchita masewera olimbitsa thupi.

Akatswiri apeza njira zochitira masewera olimbitsa thupi a atherosulinosis a 1 ndi 2 digiri, othandizira kupuma, omwe amagwiritsidwa ntchito pang'ono mokwanira kuchita masewera olimbitsa thupi.

Kwa mphindi ziwiri kuyenda kumachitika pang'onopang'ono, mbali yachiwiri kapena yachitatu, mukupuma, ndipo kuchokera pachitepe chachitatu kapena chachinayi, mumatuluka mpweya.
Dzuka wogwirizanitsa bwino mapazi, manja kumbuyo. Kutulutsa mphuno, ndikujambula m'mimba. Pa kudzoza, m'mimba muyenera kuthiridwa momwe mungathere. Munthu yemwe akuchita izi sayenera kusintha malo oyambira, muyenera kuyang'anira mayendedwe anu. Zochita zonse zimachitidwa pang'onopang'ono komanso mogwirizana, kuyenda kulikonse kumachitika mobwerezabwereza katatu.
Gwirani kumbuyo kwa mpando. Squat kasanu, kupuma ndikosowa.
Mukugwira kumbuyo kwa mpando, ikani miyendo yanu mowongoka. Pa account 1, onjezerani dzanja lamanzere kumbali. Tembenuzirani chibwano mbali yomweyo, ndikubweza mwendo wakumbuyo. Pa account 2, bwererani komweko. Pa 3 ndi 4, chitani zomwezo, kokha ndi dzanja lamanja ndi phazi lamanzere. Chilichonse chimabwereza pafupifupi 3-4 nthawi.
Gwiritsitsani kumbuyo, gwirani thupi kumbuyo ndi kusunthasuntha nthawi 8-8, ndikuponyera mutu wanu, pomwe mwendo wamanzere umasunthanso kumbuyo. Zonsezi zimachitika mukamaphipha. Pa kudzoza, bwererani ku malo apitawa. Zomwezo zimachitidwa ndi phazi lamanja.
Imirirani molunjika ndikutseka miyendo yanu limodzi. Gwadani mwendo wakumbuyo, pomwe bondo likuyenera kugwira mbali yakumanzere ya dzanja. Thupi lathupi. Mpweya umatengedwa. Zomwezo zimachitidwa ndi mwendo wina ndi mkono. Zonse zimabwerezedwa katatu.

Kuphatikiza pa maphunziro akuthupi, kuti mukhale ndi thupi labwinobwino, ndikofunikira kupewa zipsinjo, kusiya zizolowezi zoipa ndikutsatira malingaliro onse a dokotala.

Mfundo zachikhalidwe zamaphunziro akuthupi a atherosulinosis

Ndi zotupa za atherosulinotic zam'mitsempha, zamasewera zimatha kukhala zowopsa, chifukwa nthawi zambiri zimadzetsa kupsinjika kwa minofu ndi mitsempha yamagazi, chifukwa cha momwe wodwalayo angakulire. Komabe, zochitika zolimbitsa thupi za wodwalayo ziyenera kusungidwa mpaka pazokwanira. Chimodzimodzi ndi izi, masewera olimbitsa thupi amagwiritsidwa ntchito.

Cholinga chachikulu chochitira masewera olimbitsa thupi a atherosulinosis ndikuchotsa kuphipha kwa minofu ndi mitsempha yamagazi, kusunga magazi ndi kuchuluka kwa ziwalo zomwe zimadyetsa mitsempha yomwe idakhudzidwa ndi ma cholesterol amana.

Mukamasankha zochitika zingapo zolimbitsa thupi kwa odwala omwe ali ndi atherosulinosis, malo owonongeka kwambiri m'matumbo, gawo la matendawa, zaka ndi jenda la wodwalayo, zovuta zomwe zilipo ndi matenda oyanjana nawo amakumbukiridwa. Mfundo zazikuluzikulu zochitira masewera olimbitsa thupi zimakhazikika pakuwongolera kowongolera kwa magazi othandizirana pogwiritsa ntchito katundu wofatsa kwambiri.

Akatswiri amalimbikitsa kutsatira malamulo otsatirawa:

Ngati mukufuna kugwiritsa ntchito zida zamasewera, zinthu zokhala ndi kulemera kotsika zimasankhidwa. Ngati pali mwayi wochita popanda kulemera, zolimbitsa thupi zimachitika popanda iwo.
Choyamba, chitani masewera olimbitsa thupi kwambiri - kupuma, masewera olimbitsa thupi, okhazikika - kotero kuti thupi "limawotha". Pamapeto pamaphunziro pomwe amayamba kuchita katundu wovuta kwambiri, kenako, ngati izi zingatheke wodwalayo.
Ndi mawonekedwe akuwonjezeka kwa mtima, kutentha kwa moto, kumva kutopa, kupweteka mutu komanso chizungulire, matenda aliwonse, phunzirolo limayimitsidwa.
Kuthamanga kwa masewera olimbitsa thupi kumakhala koyenera, ngati kuli kotheka, sikuchedwa. Kupuma kuyenera kukhala kosasunthika: pakupuma, kayendedwe kamene timafunikira kuyenera kuchitidwa, kenako ndikuwumitsa kwa masekondi angapo, kutulutsa, kenako ndikubwerera. Izi zikuyenera kuchitika popanda kusokonezedwa komanso kupanikizika kwambiri.

Choyimira chachikulu pakuchita bwino kwa mankhwala olimbitsa thupi kwa odwala omwe ali ndi atherosulinosis ndi kupezeka kwa zovuta zomwe zimasankhidwa payekha. Ndikofunika kuchita masewera olimbitsa thupi tsiku lililonse kwa mphindi 5 kuposa kangapo pa sabata kwa theka la ola. Gwiritsani ntchito kutikita minofu kwa atherosulinosis musanayambike katunduyo komanso kupuma pamapeto pokhapokha ngati palibe chizindikiro cha thrombosis komanso kutupa kwa makoma a chotengera pamalo omwe mukufuna.

Kodi ndimatani pochita masewera olimbitsa thupi

Achire olimbitsa thupi ndi atherosulinosis amachepetsa zinthu zowopsa, chifukwa ndikudziwika kuti chimodzi mwazomwe zimayambitsa matendawa ndi kusachita masewera olimbitsa thupi kapena kusachita zolimbitsa thupi. Ngakhale masewera olimbitsa thupi osunthika komanso kusunthika komwe sikumupangitsa kumva kusokonezeka kumapangitsa kusintha kwa thupi:

imadya mpweya wambiri, womwe umafunika kuti mpweya wabwino ugwire ntchito mkati, ubongo komanso minyewa yofewa - wodwalayo amamva kusintha, kusintha kwa minofu, kuwonjezereka kwa mphamvu ya mtima,
Zochita zimayambitsa kuteteza thupi ndikusintha mphamvu mu thupi,
motsutsana ndi maziko a zochitika zolimbitsa thupi, kagayidwe kake kamabwezeretsedwa, cholesterol yamagazi ndi glucose amachepetsedwa.

Pomaliza, magawo osankhidwa bwino a zochitika zolimbitsa thupi amathandizira kuthetseratu kwa kuphipha kwa minofu ndi mitsempha yamagazi, chifukwa chomwe magazi amayenda m'mitsempha ndi zakudya zama minofu amabwezeretsedwa.

Zida zolimbitsa thupi zam'munsi zatsika

Kusankha kochita masewera olimbitsa thupi a atherosclerosis a m'munsi malembedwe chifukwa cha kusintha kwa zinthu monga kufooka kwa khoma lam'mimba, kuphipha kwam'mimba komanso kufooka kwa minofu ya gluteal ndi tibial. Poyamba, ndikofunikira kumasula mitsempha kuti isakanikidwe ndi minyewa ya spasmodic pomanga pang'onopang'ono mbali ya kumbuyo ya pelvis ndi sacrum. Kenako amapitilira mwachindunji kukhazikitsa achire olimbitsa thupi, omwe cholinga chake ndi kulimbitsa minofu yam'munsi, kubwezeretsa magazi ndi kuthetsa ma spasms:

Chitani masewera "Swimmer". Wodwalayo agonekedwa pansi pamimba pake. Manja atambasulidwa kutsogolo, miyendo ili yoongoka, kuyang'ana kumayang'ana pansi. Pang'onopang'ono akukweza mkono wamanja ndi kumanzere. Muyenera kusunthira molumikizana, nthawi yonseyo ndikuwongolera kuyang'ana (patsogolo panu). Pa nsonga ya kukwera, kupuma kumachitika kwa masekondi 1-2, ndiye chifukwa cha kuphipha miyendo yake imagwera pansi. Bwerezani ndi dzanja lamanzere ndi phazi lamanja. Bwerezani maulendo 10.
Chitani masewera olimbitsa thupi "Crane Fire". Wodwalayo amakhala pamiyendo yonse inayi, ndikuyang'ana pansi mwachindunji pamutu pake. Nthawi yomweyo, mwendo wakumbuyo umawongola ndikutambasulira kumbuyo ndi dzanja lamanzere limatambasuka. Kugwira mpweya pa nsonga, pa exhale, miyendo imabwerera kumalo omwe idakhazikika. Bwerezani zolimbitsa thupi ndi phazi lamanzere ndi dzanja lamanja. Nthawi yonse yomwe mutu umakhazikika, kuyang'anitsitsa kumakhala pansi, kumbuyo ndikowongoka. Bwerezani maulendo 10.
Chitani masewera olimbitsa thupi "Turtle". Wodwalayo agonekedwa pansi kumbuyo kwake. Miyendo ndiyopatuka pang'ono ndikugwada pamaondo, mapazi amayendetsedwa pafupi ndi matako. Pakupuma, pelvis imakwera pang'onopang'ono, miyendo imasunthira mthupi. Pakupuma, mafupa ndi miyendo zimabwerera kumalo omwe zidakhazikika. Bwerezani maulendo 10.

Komanso, masewera olimbitsa thupi a m'munsi m'miyendo ndi miyendo ingaphatikizepo kuyenda m'malo mwake ndi zinthu zina za miyendo kutsogolo ndi kumbuyo, kutsamira thupi kutsogolo ndi pelvis kumbuyo. Zothandiza mu mtundu uwu wa matendawa ndi kupuma olimbitsa thupi ndi atherosulinosis ya ziwiya zam'munsi. Choyamba, odwala amawonetsedwa kupuma ndi diaphragm, yomwe imawalola kuti abwezeretse ziwalo zam'mimba zawo kumalo awo achilengedwe ndikuchepetsa kukakamiza pamimba.

Masewera olimbitsa thupi a ziwiya za bongo ndi khosi

Zochita zochizira zotupa za mitsempha ya chithokomiro zimakhala ndi cholinga chokhacho - kufooka kwa ma spasms m'khosi ndi kumbuyo kumbuyo, kuchepetsa kupindika kwa minofu kumbuyo kwa mutu ndi khosi. Kuchulukitsidwa kwakukuru ndi mtundu uwu wa atherosulinosis kumapangidwa, chifukwa chake zolimbitsa thupi zonse zimakhala zokhazikika kapena kutanthauza kupsinjika pang'ono pathupi.

Zochita zotsatirazi zikulimbikitsidwa:

Kutsatira kwamabwalo. Nthawi yomweyo manja amasunthira miyendo, yomwe ikuyenda: dzanja lamanja limabwezedwa kudzanja lamanzere, lamanzere kumanja. Mapewa amapitilira pansi.
Kugona kumbuyo kwanu, bweretsani mawondo anu pachifuwa chanu, mutagwira pang'ono mwendo wanu wapansi ndi manja anu. Choyamba, mwendo wakumanja, kenako kumanzere, ndi zina zotere ka 10 pa mkono uliwonse. Mutu umatsalira pansi, minyewa ya khosi imatsitsimuka.
Kwezani manja anu poyimirira. Manja pafupi ndi loko kwa thupi, kenako ndikumupumula (musatsegule burashi!). Gwirani kwa masekondi 2-3 ndikuchepera pang'ono. Bwerezani maulendo 10-15.
Kubala manja atakhala. Mawondo ali olekana, manja amapuma pamwamba pa chiuno, nsapato ndizitali, phazi limatsitsidwa pachifuwa. Pa kudzoza, mikono imatambasulidwa, yowongoka m'malo moyenda pansi, mutu umakwera pang'ono. Pakupuma, miyendo yam'mwamba imabwerera kumalo omwe idakhazikika, chibwano chimagwera pachifuwa.

Pakakhala chizungulire chachikulu, odwala amaloledwa kuchita masewera olimbitsa thupi kuti ateteze khosi. Kuti muchite izi, pezani mutu kumbuyo ndi mtsogolo komanso mmbali. Nthawi yomweyo, mapewa akuyesera kuti apatsidwe, kumbuyo kuli kowongoka.

Chithandizo cha Yoga

Yoga ndi qigong amagwiritsidwa ntchito makamaka pazilonda zam'mimba za ziwiya zam'munsi. Zokonda zimaperekedwa ku masewera olimbitsa thupi omwe cholinga chake ndi kutulutsa minofu ndikutambasuka:

kutsamira kuchokera pampando kapena poyimirira,
asana "mwana" (atakhala zidendene atagona m'chiuno ndi thupi ndikupuma mphumi yanu pansi, tambasulani mikono yanu mtsogolo),
Asana "galu" (kufalitsa miyendo yanu yonse kuposa mapewa anu, kutsamira patsogolo, kupumula manja anu pampando kapena, ngati kusinthasintha kumaloleza, pansi, miyendo ndi kumbuyo kumakhalabe molunjika),
akupotoza asanas - atakhala pansi, kuti mwendo wanu wamanzere ugwade pa bondo pamwamba kumanja, kenako kumanja kumanzere, mutha kuchitanso asanas mutagona.

Yoga ikhoza kuphatikizidwa ndi kupuma machitidwe ngati palibe contraindication.

Massage for atherosulinosis

Classical achire kutikita kwa atherosulinosis ntchito mosamala kwambiri pokhapokha pakufunika kwambiri matenda mawonetsedwe ake. Vutoli ndikuti pali mwayi wovulaza makoma amitsempha mwa kuwonekera mosasamala kwa iwo. Zotsatira zake, cholesterol plaque ndi kuwundana kwamagazi zimatha kubweretsa zotsatira zakupha.

Tcherani khutu! Woopsa kutikita minofu zotsatira za thrombosis, thrombophlebitis, ndi ischemic kuukira.

Kutikita minofu kwamatenda a ziwalo zam'magazi sikugwiritsidwa ntchito. Asanayambe gawo la 2-3, wodwalayo amaloledwa kuchita modekha m'dera la kolala. Pankhaniyi, mbali za khosi sizikhudzidwa. Katswiriyu amangovula mapewa, malo omwe ali pakati pamapewa ndi kumbuyo kwa khosi. Ngati wodwala atatha gawo lonse la thupi, chizungulire, kugona, kuwonongeka kwa thanzi, kutikita minofu kumatha.