Masewera olimbitsa thupi a shuga

Mtundu 1 kapena matenda amtundu wa 2 pachaka umatenga miyoyo ya anthu mamiliyoni padziko lonse lapansi. Matendawa sangathe kuchiritsidwa, komabe, aliyense wodwala matenda ashuga, kuwona njira zomwe dokotala amafotokozera, akhoza kukhala moyo wautali komanso wachimwemwe popanda zovuta za matenda ashuga. Chithandizo cha matenda a shuga a mtundu woyamba (wachiwiri) samangophatikiza pakudya kokha komanso kumwa mankhwala ofunikira, komanso thupi. Kuchita masewera olimbitsa thupi mochulukirapo kungakulitse chidwi cha maselo a thupi kulowa insulin, komanso kuonjezera mphamvu ya kumwa mankhwala ochepetsa shuga. Ndi matenda a shuga a mtundu 2, omwe amakhudza anthu onenepa kwambiri kapena onenepa kwambiri, masewera olimbitsa thupi amathandizira kuchepetsa thupi, zomwe ndizofunikanso kupewa zovuta za matenda.

Zina zopindulitsa pa masewera olimbitsa thupi ndi:

• kupewa chitukuko cha matenda a mtima,
• kupewa neuropathy,
• Kuwongolera thanzi la wodwalayo
• bwino kagayidwe.

Kuti ochita masewera olimbitsa thupi omwe ali ndi matenda ashuga apindule wathanzi, muyenera kuchita mogwirizana ndi malamulo ena. Chomwe chikuchitika ndikuti kuchita masewera olimbitsa thupi kwambiri m'magulu a shuga (oyambayo) kungayambitse matenda a hypoglycemia ndi zotsatirapo zonse zotsatira. Chifukwa chake, wodwala matenda ashuga ayenera kuchita masewera olimbitsa thupi pokhapokha ngati adokotala amulimbikitsa.

Zochita za Tsiku ndi Tsiku

Zomwe zimaphatikizapo masewera olimbitsa thupi a odwala matenda ashuga:

1. Endocrinologists ndi ophunzitsa masewera olimbitsa thupi amalimbikitsa kuti odwala matenda ashuga ayambe tsiku lawo poyenda mosavutikira kwa mphindi 20. Pa katundu, mutha kuchita masewera olimbitsa thupi kuti mukhale ndi mikono ndi miyendo (kusinthasintha, kutalikirana, kugwedeza zala, ndi zina).
2. Mphindi 10 patsiku amalimbikitsidwa kuti azichita masewera olimbitsa thupi omwe amakhala ndi ma dumbbells olemera mpaka kilogalamu ziwiri.
3. Pambuyo pakuchita masewera olimbitsa thupi, molingana ndi malamulo a masewera olimbitsa thupi a shuga, tikulimbikitsidwa kuti tichite bwino patali kapena khoma la Sweden kwa mphindi 10.
4. Masewera olimbitsa thupi ndi othandizira odwala matenda ashuga, koma mnzake ayenera kupezeka kuti amachita zolimbitsa thupi. Anthu onse akuyenera kupatsirana mpira mkati mwa mphindi 15 pomwe akuyenda.
5. Gawo lililonse la masewera olimbitsa limatha ndi masewera olimbitsa thupi.

Zomwe zimachitika pakupuma zolimbitsa thupi za matenda amtundu woyamba (wachiwiri) ziyenera kuganiziridwa mwatsatanetsatane. Kupuma koyenera panthawi ya masewera olimbitsa thupi kumathandiza kupewa kugwira ntchito mopitirira muyeso, kusinthasintha kwa magazi, ndipo koposa zonse - kuchuluka kwa shuga m'magazi. Kuchita masewera olimbitsa thupi mwapadera kuyenera kuyamba ndi kupumira pang'ono komanso kufulumira ndi mphuno yanu, ndipo mutatha kupuma 5 muyenera kupumira pang'ono ndi mphuno. Zochita zolimbitsa thupi zimalimbikitsidwa kangapo.

Gulu la masewera olimbitsa thupi la matenda ashuga

1. Mwamuna amapatula phazi lake m'mbali, ndipo amasiya pomwepo ndipo amapuma kwambiri. Pakupuma, muyenera kubwerera kumalo oyambira. Masewera olimbitsa thupi amabwerezedwanso 4-5.
2. Kwa mphindi ziwiri muyenera kuyenda ndi ntchafu yosinthika, pomwe manja amafunika kukweza ndikutsitsidwa.
3. Munthu amakhala wowongoka, ndikuyika manja kumbuyo kwa mutu wake, kwinaku akubweretsa mikono yake kutsogolo kwa nkhope yake. Pogwiritsa ntchito ma "elamu" awiri osongoka mbali ina, ndipo munthu amapuma. Potengera "zinayi" muyenera kubwerera pazoyambira.
4. Miyendo imakhala yopindika, ndipo mikono imatambasulidwa. Muyenera kumachita malo otsetsereka atatu kumanja, kenako ndikumanzere.
5. Miyendo ndi yopapatiza mapewa ndipo manja owongoka amatambasuka pamaso panu. Ma swings amachitika ndi phazi lililonse, ndipo munthu ayenera kukhudza nsonga za zala ndi phazi.
6. Miyendo ili m'mbali mwake, ndipo mwamunayo akutsamira, kuyesera kufikira pansi ndi manja ake. Nthawi yomweyo, miyendo iyenera kukhala yowongoka. Kenako munthuyo amagwada, kwinaku akutsimikiza, kenako ndikunama. Pelvis imayenera kukwezedwa pamwamba ndikukulira patsogolo, pomwe mutu uyenera kutsitsidwa pakati pa manja. Kenako, mutatsindika zotsalira, muyenera kutsika pang'ono pang'onopang'ono. Pambuyo pake muyenera kubwerera m'malo ogwada, kwezani pelvis ndikuwongola miyendo.
7. Zochita izi zimachitika mozungulira: munthu amagona kumbuyo kwake ndikukweza miyendo yake molunjika. Potengera "miyendo" iwiri imakhala yogawanika ndikuchepetsedwa, ndipo mwakugwiritsani "atatu ndi anayi" - kugwada ndi osapumira. Kuchita zolimbitsa thupi kumabwerezedwanso mpaka kasanu ndi kamodzi.
8. Chochita chomaliza chovuta ndikuyenda mosangalatsa kwa mphindi ziwiri.

Pambuyo pochita masewera olimbitsa thupi odwala matenda ashuga, tikulimbikitsidwa kusamba kosiyananso kapena kupukuta ndi thaulo lokulitsidwa m'madzi ozizira (kusunthira kuyenera kulozetsa mtima).

Pa matenda akulu a shuga a mtundu woyamba (wachiwiri), munthu amalimbikitsidwanso kuchita masewera olimbitsa thupi. Mndandanda wawo:

1. Mwamuna amakhala pampando ndikuyamba kufinya ndikudziwitsa zala zake. Kenako amaika zidendene pansi ndikuyesetsa kukweza zala zake momwe zingathere.
2. Wodwalayo akukweza manja ake pamipando, ndikuchita yokulungira kuyambira chidendene mpaka kumapazi.
3. Wodwalayo agonekedwa kumbuyo kwake ndikudzutsa miyendo yake. Pambuyo pake, muyenera kuchita maulendo 10 ozungulira phazi.

Ngati pophunzitsira munthu amamva kufooka, kunjenjemera pamanja, pakamwa pouma komanso chizungulire, ndiye kuti ayenera kusiya kaye maphunzirowo ndikukonzekera zakudya zololedwa ndi chakudya No. 9. Nthawi ina mukadzayamba maphunziro olimbitsa thupi tsiku lotsatira, pokhapokha ngati hypoglycemia ipezeka.

Anthu odwala matenda ashuga samaloledwa kuchita masewera olimbitsa thupi, komanso kusambira, kusambira, kuyendetsa njinga komanso zolimbitsa thupi pang'ono. Pochita ntchito iliyonse yakuthupi, wodwala matenda ashuga ayenera kumvetsera thupi lake ndikuwonetsetsa momwe alili.

Kuchita zolimbitsa thupi ndi masewera olimbitsa miyendo mu matenda a shuga: Zizindikiro ndi ma contraindication. Njira yophikira ndi masewera olimbitsa thupi.

Kuchita minofu ndi masewera olimbitsa thupi a shuga ndi njira zovomerezeka zomwe zimathandiza kukhalabe ndi miyendo yabwino.

Onse odwala matenda ashuga amalangizidwa kuti adziwe malamulo oyambira azodzilimbitsira ndi masewera olimbitsa thupi kunyumba.

Kuchita masewera olimbitsa thupi ndi miyendo mu shuga kumapangidwira kukonza mkhalidwe wa wodwalayo.

Komanso, njirazi zimalimbikitsidwa ngati njira yopewa matenda ashuga.

Ndizosatheka kuyankha funso ili mosasamala. Chowonadi ndi chakuti kutikita phazi kumakhala ndi zisonyezo zonse zogwiritsira ntchito ndi contraindication.

Kuchita kutikita minofu kumakhudza mapazi, komwe kuli mathero amitsempha ambiri, molondola kuchitapo kanthu komwe mutha kusintha bwino mkhalidwe wa wodwala ndi neuropathy ndikuletsa kukula kwa phazi la matenda ashuga.

Zisonyezo za kutikita minofu (kutikita tokha) kwa malekezero ake ndi:

• kupsinjika ndi ululu m'miyendo yamiyendo, kuuma,
• kusunthika miyendo chifukwa chakuchita ntchito,
• kuphwanya kwa kagayidwe kachakudya mu miyendo, akuwonetsa pakhungu louma, cyanosis, etc.,
• kuchepa kwa chidwi, kulera kwa mathero amitsempha,
• kutupa pang'ono,
• matenda a musculoskeletal system,
• keratinization a khungu, etc.

Massage njira amathandizira kuti matenda a zamitsempha ndi magazi mu miyendo, kuthetsa kutopa, imathandizira kagayidwe kachakudya kagayidwe kachakudya minofu.

Komabe, ngakhale zili bwino kwambiri, njirayi ili ndi zotsutsana:

• necrosis, zilonda zam'mimba, zilonda zam'mimba komanso zolakwika zina zazikulu pakhungu.
• pachimake endocrine zinthu (hypoglycemia),
• kuchuluka kwa matenda omwe amadza chifukwa cha matenda a shuga,
• mitsempha ya varicose, chizolowezi cha thrombosis.

Musanayambe maphunziro anu odzilimbitsa, muyenera kufunsa dokotala yemwe angakuwuzeni njira zabwino zochitira kutikita minofu, pafupipafupi komanso kuchuluka kwa njirayi, kutengera mtundu wanu.

Imachitika pogwiritsa ntchito chubu chotentha. Kutikita koteroko kumathandizira kupumula miyendo, kupewa kuyanika ndi kutsokomola, komanso kumakhudza kumapeto kwa mitsempha.

Kusankha kwa mtundu wanji wa kutikita kutengera zomwe wodwalayo amakonda, momwe alili komanso momwe angakwaniritsire ndalama.

Massage olimbitsa ndi opaka phazi mu malo ogulitsira pa intaneti amagulitsidwa pamtengo wotsika mtengo, ndichifukwa chake amalimbikitsidwa kuti aphatikizidwe ndi kutikita kwakanthawi kokwanira komwe kungachitike nokha kunyumba.

Gawo lodzilankhulira lokha limayamba ndikuchapa manja ndi talcum ufa, ufa wa mwana kapena mafuta a msuzi. Mankhwalawa amathandizira kuti pakhale pang'onopang'ono khungu lanu ndipo limathandizira kuti lisawonongeke.

Pamaso pa njirayi, ndikofunikira kupenda miyendo mosamala, zotupa, zilonda. Ngati lipezeka, ndibwino kuchedwetsa kutikita minofuyo mpaka kuchotsera mikanganyo.

Kutikita minofu yothandiza kwa matenda a shuga a 2 tikulimbikitsidwa kuti muyambe ndi kusamba kosangalatsa kwa phazi.

Mutha kuthira mchere wam'nyanja ndi masamba azitsamba kumadzi. Kutalika kwa bafa ndi mphindi 10-15.

Pambuyo pa izi, miyendo imayenera kuyesedwa ndikatha izi. Gawoli limachitika bwino kwambiri pamsonkhano.

Njira yotsitsira ya odwala matenda ashuga imakhala ndi njira zotsatirazi pogwiritsa ntchito njira zotsatirazi:

Kuyimba kwamphamvu komanso kwakutali. Ndikulimbikitsidwa kuti musachite kuposa masekondi 3-5. Amakhala ndi tonic yabwino komanso amathandizira kulimbitsa minofu.

Chilichonse chogwiritsa ntchito mankhwalawa chiyenera kubwerezedwa katatu pa gawo. Lamulo lalikulu ndikugwiritsa ntchito mphamvu moyenera. Mchitidwewu suyenera kupweteketsa kapena kukhumudwitsa ena.

Mukamayesa kutikita minofu, malamulo otsatirawa ayeneranso kusamalidwa:

• kutikita minofu ya matenda a shuga a 2 kumayambira kuchokera ku zala ndikuyenda pang'onopang'ono mpaka kumapazi kwa mwendo ndi bondo,
• popliteal fossa sichikhudzidwa!
• kupsinjika ndi kulimba kwake zimatengera mawonekedwe amalo omwe ali ndi massa (pa ana ang'ombe ndi mapazi ake kupsinjika ndikokulirapo, pamitsempha ndi maondo -
• Zochita zonse zimachitika mosamala, osathamangira, kupewa kuvulaza khungu.
• gawolo litha ndi kumenyedwa pang'ono.

Pambuyo pa kutikita minofu, tikulimbikitsidwa kumeza miyendo ndi mafuta ena apadera okhala ndi chinyezi komanso kumapangitsanso mphamvu.

Dinani pa chithunzi chomwe chili pansipa kuti mudziwe zambiri zamafuta a anthu odwala matenda ashuga ndikuwalamula ndikutulutsa kwawo kapena makalata.

Odwala ayenera kudziwa kuti nthawi zambiri, kudzilimbitsa nokha, komanso kuchiza matenda amtundu wa matenda ashuga, ndizongowonjezera mankhwala othandizira, othandizira, koma osawachotsa.

Akatswiri ochita masewera olimbitsa thupi amalimbikitsa kuti anthu odwala matenda ashuga azisamala kwambiri masewera olimbitsa thupi ndi miyendo omwe amakhala ndi zovuta za miyendo, koma panthawi imodzimodziyo amathandizira kutulutsa magazi komanso kupangitsa kuti minofu ya miyendo ikhale bwino.

Masewera awa ndi monga:

• kuyenda kapena kuyenda
• kuthamanga
• kusambira
• kuyesa njinga,
• kuvina modekha
• madzi aerobics
• olimbitsa thupi azachipatala.

Ndikofunikira kuti makalasi amabweretse chisangalalo, simungathe kuchita "kudzera mu mphamvu."

Kwa odwala matenda ashuga onse pamasewera, ndikofunikira kugawa molondola kukakamira kwa thupi pamapazi. Kuti muchite izi, muyenera kuvala insoles za matenda ashuga ndi zotheka.

Dinani pa chithunzi pansipa kuti mudziwe zambiri zokhudzana ndi matenda a shuga ndikuwayitanitsa kuti atumize kunyumba kapena potumiza makalata.

Odwala okalamba amalangizidwa kuti azigwiritsa ntchito ndodo yapadera akamayenda.

Zolimbitsa Thupi Latsiku ndi Tsiku Za Matenda A shuga

Zochita zolimbitsa thupi tsiku lililonse kwa miyendo zimatenga mphindi 10-20 patsiku. Kupewera kwa matenda ashuga ndi njira yothandiza kwambiri kupewa matenda.

Kuphatikizika kwa masewera olimbitsa thupi kumaphatikizapo:

1. Kusinthasintha / kukulira zala kumapazi.
2. Alterner atayimirira zala ndi zidendene.
3. Kwezani masokosi pansi osachotsa zidendene zanu pansi.
4. Kusintha kwina kwa zidendene ndi masokosi.
5. Ma miyendo yolimbitsa pamalemuyo ndi kukweza bondo.
6. Kusinthasintha / kukulitsa miyendo m'chiwuno.
7. Kuyenda mozungulira ndi miyendo yowongoka.
8. "Kujambula" manambala mlengalenga ndi miyendo yotambasuka.
9. Mpira wogubuduza miyendo.
10. "Njinga" mlengalenga.

Chitani zolimbitsa thupi zonse kwa mphindi 1-2. Pakatha sabata yophunzirabe pafupipafupi, mudzamva kusintha: kumva komanso kuthamanga kwa magazi kudzasintha, miyendo itatopa, ndipo minofu yamatoni imakulanso.

Komanso, kupewa matenda a kumapazi, muyenera kudziwa momwe mungasamalire mapazi anu ndi matenda a shuga ndikutsatira malangizo a madokotala.

Malo athu ogulitsira omwe ali pa intaneti ali ndi mankhwala othandiza kwambiri komanso amakono a matenda ashuga. Timapereka ku Russia konse ndi otumiza kunyumba kwanu, kumalo operekera malamulo ndi makalata. Dinani pa chithunzi pansipa ndikupeza zina.

Kuchita masewera olimbitsa thupi mwamphamvu kwa miyendo mu matenda a shuga ndi njira yofunika kwambiri yodzitetezera, monga momwe magazi amasinthira, amakula mafupa ndikulimbitsa minyewa yamiyendo, amathandizira kutuluka kwa zamitsempha. Zolimbitsa thupi zimasankhidwa payekha, kutengera kuwonongeka kwa phazi ndi kubwezeredwa kwa zomwe zimayambira matenda.

Kuti muthandizire achire, tikulimbikitsidwa kuchita masewera olimbitsa thupi tsiku lililonse, kwa mphindi 15, 10 nthawi iliyonse!

Matendawa odwala matenda ashuga - kwambiri, pambuyo matenda ashuga omwe amakumana ndi maziko a ischemia, neuropathy komanso matenda. Ngati sichinachitike, zimadulidwa. Wodwalayo amadandaula za dzanzi, kuwotcha ndi kugundana kumbuyo kwa phazi, kupweteka poyenda, kutentha thupi kapena kutentha thupi. Khungu la phazi louma komanso lotuwa. Ochita masewera olimbitsa thupi apadera amapangidwa kuti athane ndi zosasangalatsa komanso kubwezeretsa magwiridwe antchito a phazi.

Kuchita masewera olimbitsa thupi kwa shuga sikofunikira, komanso kothandiza. Koma musanayambe kuchita masewera olimbitsa thupi kuti mugwiritse ntchito miyendo, muyenera kukambirana za kusiyanasiyana ndi katundu wawo ndi dokotala, chifukwa amasintha zizindikilo zambiri za thupi:

• Matenda a metabolism, mtima ntchito,
• kuchuluka kwa chidwi cha maselo kupita ku insulin ndi kuyamwa kwake,
• kutsitsa magazi
• mpumulo wa atherosulinosis chifukwa cha kuchuluka kwa lipids,
• kupanikizika kwa nkhawa
• kusintha kwa magazi m'thupi lathunthu.

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Masewera olimbitsa thupi amagwiritsa ntchito minofu yonse ndikuyamba njira zonse zofunika, motero malamulo ena ayenera kutsatiridwa:

Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kudya apulo.

• Pamaso pa masewera olimbitsa thupi, odwala matenda ashuga saloledwa kulowa jakisoni.
• Onetsetsani kuti mphindi 15 isanayambike maphunziro ndikofunikira kuwonjezera kuchuluka kwa chakudya m'thupi, makamaka chifukwa chogwiritsa ntchito zipatso (maapulo kapena mapeyala).
• Gwiritsani ntchito mita ya shuga magazi kuyeza shuga. Sayenera kupitilira 15 mmol / L. Ngati zizindikiro sizikugwirizana, ndizoletsedwa kuchita masewera olimbitsa thupi.
• Muyerekeze kuthamanga kwa magazi ndi kuyang'anira magazi. Sichiyenera kupitirira 140/90 mm. Hg. Art., Ndi zamkati - kumenyedwa 80 pamphindi.
• Phunziroli, ndikofunikira kuyang'anitsitsa momwe zimakhalira. Iyenera kukhala kuyambira 120 mpaka 140 kumenyedwa pa mphindi. Ngati zimachitika ndizapamwamba kuposa zomwe zikufotokozedwazo, muyenera kusiya kusewera masewera.

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Chidacho chimakhala ndi masewera olimbitsa thupi okwanira 15 kuti mumalize, momwe mungafunikire: mpando, chiguduli, mpira wa mphira, chingwe, pepala.

1. Gonerani pa mphasa ndikukweza miyendo yanu m'mwamba, pansi. Gwadani mawondo anu ndikuzungulira mozungulira kumanja ndi kumanzere 10.
2. Kugona pa mphasa, kwezani miyendo yanu ndikuyesera kutseka mapazi anu, ndikutsamira. Ikani mapazi anu pansi ndikubwerezanso masewera olimbitsa thupi.
3. Bodza pansi, kwezani miyendo yanu ndikuyesera kuwongola kwambiri momwe mungathere. Gwiritsitsani choncho kwa mphindi ziwiri. Pambuyo pake, khalani pabedi kapena sofa kuti miyendo yanu itete pansi (2 min.). Ntchito iyi ya Rathshaw imalimbikitsa magazi.

Bweretsani ku zomwe zalembedwa

Zolimbitsa thupi zidzakhala ndi zotsatira zabwino pokhapokha ngati simuzigwiritsa ntchito mopitirira. Ngati mukumva kuti ndi miyendo yolemetsa, kupweteka, kapena mabala otulutsa magazi owoneka, sanachedwe pang'ono kapena siyimitsani masewera olimbitsa thupi, pumulani, ndipo dokotala. Kuphatikiza pa masewera olimbitsa thupi, tikulimbikitsidwa kuti odwala matendawa azitha kuyenda maola 2 patsiku, chifukwa izi zimakhudza kuthamanga kwa magazi mthupi lonse.

Mwa anthu omwe ali ndi matenda osokoneza bongo omwe amatsutsana ndi kumbuyo kwa matendawa, kuwonongeka kwa machitidwe onse amthupi kumachitika. Chifukwa chake, vuto lalikulu kwambiri la matendawa ndi matenda am'mimba a chifuwa, chifukwa matenda samakhudza minofu yokha, komanso minyewa yamitsempha, minofu yam'mafupa ndi mitsempha yamagazi. Kusintha kotereku ndikosasintha komanso kovuta kutero, chifukwa chake matendawa ndi osavuta kupewa poyamba. Kuti muchite izi, pali masewera olimbitsa thupi apadera, omwe amaphatikizapo masewera olimbitsa thupi omwe ali ndi miyendo yomwe ili ndi matenda ashuga. Anthu odwala matenda ashuga amalimbikitsidwa kuti adziwike kuzolowera chithandizo chamankhwala.

Kuchita zolimbitsa thupi mokwanira mu shuga kungakulitse chidwi cha minyewa ndi maselo amthupi kuchita insulin, komanso kuchepetsa kuchuluka kwa hyperglycemia pamakhalidwe abwino. Odwala ambiri amapewa masewera, ngakhale atakhala ndi zotsatira zabwino.

Kuchita masewera olimbitsa thupi pafupipafupi kungakuthandizeni kukwaniritsa zotsatirazi:

• kuthamanga kwa kagayidwe kachakudya njira,
• kuchepa kwamafuta amthupi,
• kulimbitsa mtima,
• Matenda a magazi,
• cholesterol yotsika magazi,
• kupanikizika kumachuluka
• kulimbitsa minofu.

Chifukwa cha masewera olimbitsa thupi nthawi zonse, kagayidwe kamayamba, malo ogulitsa shuga amakhala ndi okhathamiritsa ndipo amadyedwa. Thanzi lam'maganizo la anthu odwala matenda ashuga limakhazikika, zomwe zimamuthandiza kukhala wathanzi. Kuchita masewera olimbitsa thupi kumathandiza magazi kuyenda m'mitsempha yam'munsi, yomwe imalepheretsa kuthana ndi mpweya wa minofu ya miyendo. Katundu wogwira ntchito kwambiri amachepetsa chiopsezo chokhala ndi angiopathies, kuchepetsa chiopsezo cha zovuta zam'mimba. Chifukwa chake, mu gawo la kubwezeretsa matenda a shuga, masewera olimbitsa thupi nthawi zonse amakhala osakwanira chifukwa cha mankhwala. Chifukwa chake, ndikofunikira kusankha masewera olimbitsa thupi oyenera ndimiyendo ndikuyesera tsiku lililonse.

Mukamachita masewera apadera am'munsi, zotsatirazi zingakhale zabwino:

• miyendo yotopa ngakhale mutachita zolimbitsa thupi,
• kuphipha ndi kupweteka kwa minofu kumatha.
• Zizindikiro zakunyenyekera zimatha,
• minofu trophism wabwezeretsedwa,
• Khungu limakhala lofewa.

Pogwiritsa ntchito njira zapadera (electrophoresis, matope chithandizo, darsonvalization), mutha kubwezeretsa mwachangu mawebusayiti omwe akhudzidwa ndi chidwi chawo.

Thupi la odwala matenda ashuga nthawi zonse amakhala akuvutika ndi kusinthasintha kwa kuchuluka kwa shuga, makamaka atakhala ndi matendawo nthawi yayitali. Kusintha kotereku kumadzetsa kusokonezeka kwa malingaliro poyambira maziko a kukhumudwa. Panthawi imeneyi, wodwala safuna kusewera masewera, chifukwa chake amakhala moyo wongokhala, womwe umakulitsa mawonetsedwe ndi zovuta za matenda ashuga.

Zida zapadera za mtundu wa matenda ashuga 2 zithandiza kukulitsa chiwopsezo cha minyewa ya insulin. Odwala akulimbikitsidwa kuti ayambe ndikuyenda mokwaniritsa thanzi lanu ndi Cardio, chifukwa amalimbitsa minofu yamtima ndikuthandizira kumanga minofu, motero kukonzekeretsa thupi magawo azitali.

Kuti mukwaniritse bwino, muyenera kutsatira malamulowo:

• zolimbitsa thupi ziyenera kukhala zazitali,
• Asanakhale kalasi, onetsetsani kuchuluka kwa shuga m'magazi,
• ndi shuga wambiri, pewani kuchita masewera olimbitsa thupi,
• khalani ndi insulin yokwanira bwino m'magazi.

Ntchito zolimbitsa thupi za odwala omwe ali ndi matenda ashuga ziyenera kusankhidwa ndi dokotala, poganizira zomwe zimachitika m'thupi. Sizoletsedwa kuchita masewera olimbitsa thupi mwamphamvu pogwiritsa ntchito mphamvu, chifukwa izi zimabweretsa kutulutsidwa kwambiri kwa adrenaline, womwe ndi wotsutsana ndi mahomoni a insulin.

Zida zapadera za miyendo ziyenera kuchitidwa mosamala kwambiri. Makalasi oyamba amachitika moyang'aniridwa ndi dokotala kuofesi ya LFK, amathandizira kupanga algorithm yochita masewera olimbitsa thupi ndikusintha thupi kuti likhale mingoli yomwe mukufuna.

Katundu wambiri amafuna kugwiritsa ntchito mphamvu zowonjezera, zomwe gwero lake ndi glucose. Chifukwa chake, pambuyo pochita masewera olimbitsa thupi, pali kuchepa kwa shuga m'magazi ndipo wodwala amatha kuwona zizindikiro za hypoglycemia. Kuti mupewe ngozi, ola limodzi musanaphunzire, muyenera kudya zakudya zovuta, mwachitsanzo, idyani phala yokhala ndi gawo la nyama yodya. Ngati zizindikiro za shuga ochepa zimawonedwa ngakhale mutadya, nthawi yotsatira muyenera kuchepetsa mlingo wa mahomoni kapena mankhwala ochepetsa shuga.

Asanayambe masewera olimbitsa thupi am'munsi, wodwalayo ayenera kutsatira zotsatirazi:

• Ngati maphunziro olimbitsa thupi amachitika kunja kwa nyumba, onetsetsani kuti mwatenga zida zoyimitsa kuukira kwa hypoglycemia.
• Sizoletsedwa kuchita masewera olimbitsa thupi ndi hyperglycemia yoposa 14 mmol / l.
• Mitundu yoletsedwa ngati magazi atapumira kwambiri kuposa 140/100 mm Hg. Art., Ndipo zimachitika ndizoposa 90.
• Musanayambe makalasi okhazikika, ndikulimbikitsidwa kukaona katswiri wamtima ndikupanga mtima.
• Pakati pa masewera olimbitsa thupi, onetsetsani kugunda kwamtima kwanu.

Kwambiri achire zotsatira, tikulimbikitsidwa kuyenda pamiyala paki kapena nkhalango, chifukwa mpweya wabwino umakhudza thupi lonse. Koma nthawi zambiri izi sizotheka, chifukwa chake odwala amachita kunyumba.

Njira yabwino ndikuyenda m'malo mwake, pomwe nthawi zonse muyenera kuyang'anira kuyika kwanu ndikuchotsa mapazi anu pansi. Ndikofunikira nthawi zonse kupuma movutikira, kupumira komanso kupumira mpweya momwe mungathere. Kuti zolimbitsa thupi zisawononge thanzi la anthu odwala matenda ashuga, nthawi yochita masewera olimbitsa thupi sayenera kupitirira mphindi 3-4.

"Kutentha" minofu yamatenda, mapangidwe olimbitsa thupi apangidwa omwe amatenga mphindi zosakwana 20 patsiku. Pambuyo ophunzira pafupipafupi, odwala matenda ashuga amatulutsa kutulutsa kwamphamvu, kubwezeretsa chidwi.

Kupititsa patsogolo kufalikira kwa magazi, ndikofunikira kuchita masewera olimbitsa thupi ndi malo owongoka motere:

1. Phatikizani mawondo ndi mapazi anu.
2. Pang'onopang'ono chotsani pansi chala pansi, ndikulowerera m'malo amenewa kwa masekondi angapo, ndiye kuti chiyenera kutsitsidwa ndi kukweza chidendene.
3. Kwezani zala zanu m'mwamba, ndikupanga kwambiri zidendene, kusunthira kozungulira ndi masokosi anu, osang'amba zidendene.
4. Yang'anani masokosi, ndikupangitsa zidendene kuzungulira mlengalenga.
5. Kuphatikizanso kwina kwa miyendo pa kulemera, kukweza kwapang'onopang'ono kwa bondo ndi masokosi amadziwongolera nokha.
6. Kuwongola miyendo ndi kukhudza pansi, kuyesera kuti musawagwadire.

Anthu odwala matenda ashuga amatha kupuma kuti abwezeretse kupuma komanso mphamvu komanso kuti awerenge momwe zimakhalira.

1. Bwerezani zolimbitsa thupi zomaliza ndi miyendo iwiri nthawi imodzi.
2. Aligwirizani miyendo yolumikizira chopondera muyeso.
3. Wongoletsani mwendo wanu ndi kuyesera kutulutsa chithunzi eyiti mlengalenga ndi phazi lanu.
4. Ndi miyendo yopanda pake, yokulungira mpira papepala kapena nyuzipepala, ndiye yesetsani kuyisanja.

Yambirani poyimirira mukadayimirira, ndikukhazikitsa phazi lanu m'lifupi, chitani zotsatirazi:

1. Wongoletsani mikono yanu pachifuwa ndikuwongolera miyendo, kuyesera kuti mufikire manja ndi masokosi.
2. Popanda kukweza zidendene pansi, pang'onopang'ono chitani squats 10.
3. Masitepe oyenda kumbuyo ndi kumbuyo, akukweza manja kumbuyo kwa mutu wake.

Kuchita masewera olimbitsa thupi kosavuta motere kumathandizira kuti magazi azithamanga m'mitsempha ndi m'mitsempha yam'munsi, komanso kukhazikitsa kukhazikika kwa cholowa. Makalasi amayenera kuchitika kamodzi patsiku, zolimbitsa thupi zilizonse ziyenera kuyamba ndi njira ziwiri, pang'onopang'ono kuwonjezera katundu mpaka 3-4.

Pambuyo pa kalasi, ndikofunikira kuti muzipatula nthawi yosamalira bwino miyendo yanu. Kuti muchite izi, miyendo yakumunsi imathiridwa mosiyanasiyana ndi madzi ofunda ndi ozizira, pambuyo pake amafunika kuti apukutidwe ndi thaulo la terry, kulipira chidwi makamaka malo omwe ali pakati pa phalanges zala.

Kukhazikitsa tsiku ndi tsiku kwa miyendo yodwala matenda ashuga kumathandizira odwala matenda ashuga a mitundu yoyamba komanso yachiwiri kumathandizira kupewa zovuta kuchokera kumalekezero ena komanso kukonza thanzi lathunthu.

Masewera olimbitsa thupi a shuga - magawo abwino kwambiri achire

Zochita zolimbitsa thupi ndizothandiza kwambiri kwa odwala matenda ashuga omwe ali ndi mtundu wachiwiri wa matenda: amateteza mawonekedwe a glycemic, kubwezeretsa chidwi cha minofu ku insulin yofunika kwambiri ya mahomoni, ndikuthandizira kulimbikitsa mphamvu zamafuta. Choyamba, ndimatenda a shuga, masewera olimbitsa thupi a isotonic okha ndi oyenera, omwe amayenda ndi magulu ambiri osasunthika. Makalasi ayenera kukhala okhazikika: 30-30 mphindi tsiku lililonse kapena ola lililonse tsiku lililonse. Zochita za matenda ashuga amtundu wa 2 ziyenera kuchitidwa mu mpweya watsopano: kokha pamaso pake pali shuga ndi mafuta omwe amawotchedwa.

Kwa odwala matenda a shuga omwe amadalira insulin, nthawi yabwino yoyenera kulipira ndi 16-17 maola. Muyenera kukhala ndi maswiti nanu kuti pamene thukuta lozizira ndi chizungulire ziwoneka - zizindikiro zoyambirira za hypoglycemia - mutha kuchira msanga. Popewa zinthu zovuta, ndikofunikira kudziwa mwatsatanetsatane njira zomwe ndizothandiza kwambiri.

Njira yoyenera yothandizira masewera olimbitsa thupi azithandiza kuthana ndi vuto la matenda ashuga a mtundu wachiwiri mwachangu komanso modalirika. Pali mitundu ingapo yapangidwe yomwe imabwezeretsa mphamvu yamatumbo, kusintha magazi m'miyendo, komanso kupewa kuwonongeka. Kuchita masewera olimbitsa thupi sikungothandiza kuchepetsa zipsinjo, komanso kubwezeretsa thanzi lathunthu.

Mukamasankha masewera olimbitsa thupi, muyenera kufunsa dokotala, monga zovuta zina (retinopathy, phokoso la matenda ashuga, kupweteka kwa mtima komanso kulephera kwamtima), zoperewera ndi zotsutsana ndizotheka.

Kodi maubwino olimbitsa thupi mu mtundu 2 wa shuga ndi ati:

• Kuchulukitsa chidwi cha maselo ku kukhudzana kwa mahomoni ndi insulin
• Wotani mafuta, sinthani njira za metabolic, limbikitsani kuchepa thupi,
• Imalimbitsa mtima, imachepetsa mwayi wokhala ndi zochitika pamtima,
• Sinthani kuyenda kwa magazi m'miyendo ndi ziwalo zamkati, kuchepetsa chiopsezo cha zovuta,
• Sinthani magazi
• Sinthani kagayidwe ka lipid, kupewa ma atherosulinosis,
• Thandizani kuzolowera pamavuto,
• Sinthani kuyenda kwa malo olumikizirana mafupa ndi msana,
• Onjezerani kamvekedwe ka thanzi lonse komanso thanzi lanu.

Mu thupi laumunthu muli mitundu yoposa zana ya minofu, yonse imafunika kuyenda. Koma mukasewera masewera, odwala matenda ashuga ayenera kusamala.

1. Choyamba, ndikofunikira kukumbukira za kupewa kwa hypoglycemia. Musanaphunzire, mutha kudya sangweji kapena gawo lina la chakudya. Ngati shuga akadakulirakudya wamba, gawo lotsatila muyenera kuchepetsa mlingo wa insulin kapena mapiritsi.
2. Musanalipire, simungathe kuyika insulin m'malo omwe katundu pa minofu ikhale yokwanira.
3. Ngati maphunziro akukonzekera kutali ndi kwanu, samalani ndi chakudya kuti muchepetse vuto lomwe lingakhalepo.
4. Ngati shuga ndi apamwamba kuposa 15 mmol / L pa mita kapena acetone amawoneka poyesa mkodzo, masewera olimbitsa thupi ayenera kusinthidwa ndikulimbitsa thupi kwakanthawi.
5. Letsani maphunzirowa pomwe tonometer imawerengera 90/90 mm RT. Art ndi pamwambapa, ngati zimachitika ndi 90 kumenyedwa / mphindi. Iyenera kuwoneka kwa akatswiri.
6. Musanayambe makalasi akuluakulu, muyenera kuyang'ana mtima kuti muwonetsetse kuti mtima wake ndi wokwanira.
7. Tiyenera kuphunzira kuzindikira kugunda kwa mtima. Ndi katundu wanyumba, amatha kusintha mpaka 120 bpm. Kuphunzitsa odwala matenda ashuga sikothandiza ngati mtima wanu ukukwera mpaka 120 bpm.

Kuchita masewera olimbitsa thupi kochepa ndikofunika kwa aliyense, koma kwa magulu ena a odwala pali malire. Malangizo othandizira odwala matenda ashuga nthawi zambiri amakhala osakhalitsa. Mutasintha matendawa, mutha kubwereranso ku ngongole zonse. M'pofunika kuti muchepetse masewera olimbitsa thupi kupuma ndi:

• Kubwezera kambiri kwa matenda ashuga,
• Zowopsa zamtima,
• Kulephera kwakukulu kwaimpso
• Zilonda zam'mimba zambiri pamiyendo,
• Ma retinopathies (kufinya kwa retina ndikotheka).

Pulogalamu yachiwiri yothetsera matenda a shuga ndi maphunziro akuthupi

Pulogalamuyi imakhala ndi magawo atatu.

Choyamba, mumangofunika kuwonjezera masewera olimbitsa thupi popanda masewera olimbitsa thupi atsopano. Kuti muchite izi, kusunthira kokwanira ndikwanira: kuyenda kumayendedwe kamodzi, kupita pansi popanda chopondera, ndipo kumapeto kwa Loweruka nthawi zambiri amapita ku chilengedwe. Ngati kupuma movutikira kumawonekera, kukoka kapena kupanikizika kumuka, pitani kwa dokotala.

Pa gawo lachiwiri, mutha kuchita masewera olimbitsa thupi - mphindi 15-20, makamaka tsiku lililonse. Musayambe kuchita masewera olimbitsa thupi mutatha kudya kapena m'mimba yopanda kanthu. Poyamba, kusuntha kosavuta kumachitika komwe kumayambitsa kusunthika kophatikizana, pang'onopang'ono mphamvu yamakalasi imawonjezereka ndikuwonjezera ndikutambasula ndi masewera olimbitsa thupi, ndipo kumapeto, kumachitanso masewera olimbitsa thupi omwe amachepetsa. Chitani masewera olimbitsa thupi pang'onopang'ono, kuyesa kumva masewera olimbitsa thupi ndi minofu yonse. M'mawa, kuti mudzuke mwachangu, ndikofunikira kupukuta khosi ndi mapewa ndi thaulo lonyowa (mutha kusankha madzi a kutentha - malinga ndi thanzi lanu).

Mukakhala pantchito, muyenera kutenga nthawi yopuma ya 2-3 kuti muchepetse kusokonezeka kwa dongosolo la minofu ndi mafupa olimbitsa thupi. Kutentha koteroko kumathandizanso mukamaliza homuweki, yomwe nthawi zambiri imadzaza gulu lomweli. Ngati kupweteka kumachitika pamalo omwewo mkati mwa makalasi, muyenera kufunsa katswiri wamitsempha. Ikuwonjezera katunduyo ndi kutikita minofu kapena njira zolimbitsa thupi.

Gawo lotsatira limaphatikizapo kusankha mtundu wa masewera. Ngati mukumvetsetsa kuti mwakonzekera zambiri kuposa kungofunda, mutha kulimba. Ndikwabwino ngati masewera olimbitsa thupi angapangidwe mu dziwe kapena mumsewu kamodzi kamodzi masiku atatu, kuwongolera kugunda kwa mtima, kuwerenga kwa glucometer, ndipo pambuyo pa 50, kuthamanga kwa magazi musanachitike komanso kumapeto kwa kulimbitsa thupi. Ndikofunikira nthawi iliyonse kuyendera miyendo, kusankha bwino nsapato zamasewera.

Zolimbitsa thupi za matenda ashuga: masewera olimbitsa thupi

Matenda a malekezero am'munsi ndi amodzi mwazovuta zambiri za matenda ashuga a 2.

Kutenthetsa koteroko sikutenga mphindi zopitilira 10. Ziyenera kuchitidwa madzulo aliwonse. Khalani pamphepete mwa mpando osakhudza kumbuyo. Zochita zolimbitsa thupi zonse ziyenera kuchitika nthawi 10.

• Mangani zala zanu.
• Kwezani chala ndi chidendene, kukanikiza kumapeto kwa phazi pansi.
• Mendo pa chidendene, kwezani zala. Ziberekeni ndi kuzilekanitsa.
• Mendo molunjika, koka zala. Kuyika pansi, timalimbitsa mwendo wotsika tokha. Zochita zolimbitsa thupi ndi mwendo wina.
• Kwezani mwendo wanu patsogolo panu ndikukhudza chidendene pansi. Kenako nyamulani, kokerani sock kwa inu, tsitsani, maondo.
• Kusunthaku ndikufanana ndi nambala 5, koma amachitidwa ndi miyendo yonse limodzi.
• Kuti mulumikizane ndi miyendo, kuti mugwada.
• Jambulani mozungulira pamapazi ndi miyendo yowongoka. Kenako pitani manambala amodzi nthawi imodzi phazi lililonse.
• Imirirani kumapazi anu, ndikukweza zidendene zanu, ndikufalikira padera. Kubwerera ku IP.
• Wonongerani mpira papepala (ndiyosavuta kuchita popanda kuvala nsapato). Kenako agwirizanitse ndi kung'amba. Ikani zodzikongoletsera papepala lina ndikuguduzanso mpira pansi. Zochita izi zimachitika kamodzi.

Kuchita masewera olimbitsa thupi a shuga kumalimbitsa, kumalimbana ndi kupewa zovuta, komanso mwapadera, kuthana ndi matenda ofanana. Mukamagwiritsa ntchito metformin ndi mankhwala ena amkamwa, zovuta zoyambazi nthawi zambiri zimaphatikizapo mavuto am'matumbo, kusokonezeka kwa mitsempha yodwala, komanso zovuta zama dyspeptic.

Pochizira matumbo a m'matumbo, sikokwanira kungotchera khutu kokha - ndikofunikira kuchiritsa thupi lonse. Kuchita masewera olimbitsa thupi kumathandizirana bwino ndi ntchitoyi: kumalimbitsa mitsempha, kumayenda bwino kwa mtima ndi mitsempha yamagazi, kusintha kayendedwe ka magazi, kupewa njira zosasunthika, kumalimbitsa ma peristalsis, kumalimbitsa atolankhani.

Zida zazing'ono zamaso ndizovuta kwambiri komanso zosatetezeka kwambiri ku matenda ashuga, chifukwa chake zovuta kuchokera kumbali iyi ndizofala kwambiri. Thanzi lamaso ndi kupewa retinopathy mu matenda ashuga kuyenera kupatsidwa chidwi chapadera. Ngati mumachita masewera olimbitsa thupi nthawi zonse, mutha kupewa zosokoneza zambiri.

Kusintha kwachinese kwa qigong (potanthauzira - "ntchito yamphamvu") kwatha zaka 2000. Masewera olimbitsa thupi ndi oyenera kupewa matenda a prediabetes komanso odwala matenda ashuga. Mwa kuwongolera mayendedwe ndi kupuma kwa mpweya, yoga imathandizira kumasula mphamvu zomwe zikupezeka, zomwe zimapangitsa kuti amve kuyanjana kwa mzimu ndi thupi.

1. Ikani phazi lanu mapewa, mabondo owongoka, koma osavutikira. Onani kupumula kwa minofu, chotsani katundu wambiri kuchokera kumbuyo. Kokani nsana wanu ngati mphaka, weruzani kumbuyo ndikukulitsa chingwe chachingwe. Kubwerera ku SP.
2. Kugwera mtsogolo, mikono itapinda pansi, miyendo yowongoka. Ngati izi zikuwonetsa kusowa kwa mgwirizano, mutha kupumula moyang'anizana ndi tebulo. Manja ali pampando wokomera, thupi liyenera kukankhidwira pambali ndi kukhala mu ndege yomweyo nawo. Pa kudzoza, muyenera kuwongola, kukweza manja anu patsogolo panu. Yendani mpaka thupi litayamba kugwada kumbuyo.
3. Pofuna kuti asafalitse ma vertebrae a dera lumbar, katundu pa malowa akhale ochepa. Manja amagwada molumikizana molumikizana, kumanja ndi kutsogolo. Inhale ndi kutulutsa maulendo angapo, kuwongola, manja anu ali pamalo amodzi. Kupuma, kutsikira pachifuwa. Imani pang'ono, onetsetsani kuti msana ndi wowongoka, mapewa apumulanso. Kwezani manja anu.

Musanayambe masewera olimbitsa thupi, muyenera kumangirira - kuphimba maso anu, kutuluka inhale ndi kutulutsa maulendo 5 ndikukhala ndi kupuma kwaulere komweko mukamayeseza. Mkalasi, ndikofunikira kutembenukira kuchikhulupiriro chanu kapena kungopita ku cosmos - izi zithandizira makalasi.

A Greek kale adati: "Mukufuna kukhala wokongola - thamangani, mukufuna kukhala anzeru - othamanga, mukufuna mukhale athanzi - othamanga!" Marathon si masewera oyenera kwa odwala matenda ashuga, koma sangathe popanda kuchita masewera olimbitsa thupi. Mukufuna kubwezeretsa kagayidwe kazakudya yanu? Chitani zolimbitsa thupi!

"Zomwe sitikhala - sitimasungira, kutaika - kulira" ... Nthawi zambiri kumvetsetsa kwa nzeru zakale izi kumabwera mochedwa kwambiri, m'magonekere kuchipatala, pomwe matendawa odwala matenda ashuga adayamba. Kuti kulapa kusachedwe, njira zonse ziyenera kuchitidwa munthawi yake kuti mukhale ndi miyendo yabwino. Kuthana ndi zovuta za matenda ashuga awa, kuphatikiza kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi kumathandizanso.

Zolimbitsa thupi zomwe zimachitika tsiku ndi tsiku chifukwa cha miyendo zimayenda bwino ndikuyenda kwa magazi, kumva kukoka kwa mitsempha, zimalepheretsa mawonekedwe a edema, kulimbitsa minofu, komanso kutsekanso kwamphamvu kwa chidendene ndi mafupa ang'onoang'ono amiyendo. Kuchita masewera olimbitsa thupi osavuta kumathandizira kulimbana ndi phazi lathyathyathya komanso kumverera kosasangalatsa m'miyendo, kumapangitsa kusinthasintha kwa mapazi. Kuchulukitsa kwamayendedwe kumapazi kumathandizira kuchepetsa kukakamira poyenda ndikuyenda m'malo opezeka anthu ambiri komanso malo oopsa (otulutsa "mafupa", zala zopunduka), potero amachepetsa mwayi wovulala kumapazi.

Ndi masewera olimbitsa thupi nthawi zonse, mitundu yonse ya kagayidwe (chakudya, mafuta) imakhala yofanana, kumva kwa maselo a thupi lonse kuti insulin iwonjezeke, zomwe zimathandiza kuchepetsa mlingo wa insulin.

Zochita zolimbitsa thupi zitha kuchitidwa m'mawa ndi / kapena madzulo, pang'onopang'ono kukulitsa kukula kwa mayendedwe ndi kuchuluka kwa kubwereza. Chofunikira ndikuzichita tsiku lililonse, koma osazichita mopitirira muyeso: masewera olimbitsa thupi sangapindule ngati atachitika pogwiritsa ntchito mphamvu. Sankhani nokha katundu woyenera. Zochita zolimbitsa thupi zomwe zimakhala zovuta kumaliza ziyenera kudumulidwa.

Zochita zilizonse zolimbitsa thupi ziyenera kuchitidwa maulendo 10-15.

Kuchita masewera olimbitsa thupi sikungachitike chifukwa cha kupweteka kwa minofu ya ng'ombe, munakumana nayo ngakhale osakomoka, ndi kuwonongeka kwa matenda osokoneza bongo komanso matenda owuma.

Lotsatira ndi kufotokoza kwa zolimbitsa thupi zomwe ziyenera kuchitidwa tsiku lililonse kwa mphindi 15-20.

Malo oyambira: akugona kumbuyo kwanu, miyendo yowongoka

* Kwezani mwendo umodzi wowongoka, momwe mungathere kukokera sock kwa inu, kubwerera m'malo ake oyambirirawo. Bwerezani zolimbitsa thupi ndi mwendo wina. Kenako chitani masewera olimbitsa thupi ndi miyendo iwiri nthawi imodzi.

* Ikani phazi lanu pamalo okwera (mwachitsanzo, cholumikizira, khutu la sofa, ndi zina), ndikuziyankhira motalikirana masentimita 10-15.Lalikirani zala zanu ngati fan, onetsetsani izi kwa masekondi angapo, kenako falitsani zala zanu. Pangani njira ziwiri, ndikubwereza zolimbitsa thupi maulendo 4-5. Mutha kukulitsa zofananira nthawi yomweyo, ndiye kuti kuchita masewera olimbitsa thupi kudzakhala kosavuta.

* Kwezani miyendo mowongoka pansi, ngati zikuvuta kuchita izi, thandizani miyendo pansi pa mawondo. Pakupita mphindi ziwiri, yambitsani miyendo mozungulira, njira yoyamba, kenako inayo.

* Kwezani miyendo yonse iwiri, itapinda m'mabondo, kutembenuzira mapazi mkati. Pondani phazi limodzi ndi linzake, ngati kuti mukuwomba m'manja, kuti zofunikira zilumikizane. Bwerezani maulendo 15.

* Koka mwendo wakumanzere pa bondo, uike chidendene cha mwendo wakumbuyo. Kwezani chala chamiyendo yakumanja kwambiri momwe mungathere ndipo nthawi yomweyo chotsani zala zakumanzere kwambiri, kenako, chotsani chala pang'ono ndikukweza zala zakumanzere kwambiri. Bwerezani zolimbitsa thupi posintha miyendo. Kuchita masewera olimbitsa thupi kumakhala kosavuta ngati miyendo yonse itayikidwa pang'ono. Pankhaniyi, mutha kuyendetsa zala ndi mapazi onse nthawi imodzi.

Malo oyambira: Kukhala pamphepete pampando

* Zimakhazikika pansi. Yambirani zidendene zanu, kwezani masokosi anu, maondo ndikupukutani zala zanu masekondi 10-15. Bwererani ku malo oyambira. Bwerezani maulendo 15.

* Heels adakankhira pansi. Kwezani masokosi nokha, otsika. Kenako, masokosi, muzichita zoyenda mbali imodzi, kenako mbali inayo. Bwerezani maulendo 15.

* Masokosi adakankhira pansi. Chitani zoyendayenda ndi zidendene mbali zonse mbali imodzi. Bwerezani maulendo 15.

* Kusunga miyendo yanu motalika, kukoka miyendo ndikuzungulira kwa inu.

* Kwezani bondo lamanja, kuwongola mwendo. Lembani manambala kuyambira 1 mpaka 10 mlengalenga ndi zala zanu, ndiye, mutambasula sock, tsitsani phazi lanu pansi ndikukukokerani kumbali yanu momwe idayambira. Chitani zolimbitsa thupi ndi phazi lanu lakumanzere.

* Ndikusuntha ndikuyenda, tambitsani mwendo kutsogolo, osakweza phazi pansi. Kwezani mwendo watambasulidwe, kokerani chala chakumutu kwa inu, tsitsani phazi ndi chidendene pansi, nabwereranso ku poyambira. Chitani mwanjira imodzi ndi phazi lililonse, kenako ndi mapazi onse amodzi.

* Ikani chingwe cha mita 2-3 pansi kutsogolo kwa mpando. Chingwe cha phazi limodzi chimakanikiza kumapeto kwa chingwe pansi. Tambasulani chingwe ndi zala za mwendo wina, kenako ndikuwongola ndi zala zanu. Chitani zolimbitsa thupi maulendo 3-5 ndi mwendo uliwonse.

* Kwa mphindi ziwiri, ndikumayenda ndi phazi limodzi, gubuduzani chipini chogubuduza kumbuyo ndikubweza pansi kuti mutulutse mtanda, mpira wa tennis kapena botolo lopanda galasi lamadzi. Bwerezani zolimbitsa thupi ndi mwendo wina.

* Mapazi tengani chopukutira pepala kapena nyuzipepala kukhala mpira wolimba, ndiye gwiritsani ntchito mapazi anu kutsuka pepala ndikung'amba.

* Sonyezani bokosi lamasewera ndi zala zanu, kwezani ndikusunthira m'malo kuchokera kwina. Zolimbitsa thupi: ponyani mapensulo angapo pansi, kwezani ndi zala zanu ndikuziyika m'bokosi lalikulu.

Malo oyambira: kuyimirira, ndikugwirizira kumbuyo kwa mpando

* Chitani chidendene m'mazere ndi mosemphanitsa. Bwerezani maulendo 20.

* Imirirani zala zanu ndikumatsikira pang'onopang'ono zidendene, kwinaku mukuyesera kusunthira pakatikati pa mphamvu yokoka kuchokera ku mwendo umodzi kupita wina.

* Atayimirira mwendo umodzi, ndi nkono wake wammiyendo mwendo wotsika.

Pamapeto pa phunziroli, tikulimbikitsidwa kupaka phazi lanu mosinthana ndi kutentha (osati kotentha!) Ndi madzi ozizira. Pambuyo pa izi, miyendo imayenera kupukutidwa bwino, kulabadira mwatcheru malo amtata.

1. 
   Gurvich, Mikhail Therapeutic zakudya zamagulu a shuga / Mikhail Gurvich. - Moscow: St. Petersburg. et al: Peter, 2018 .-- 288 c.
2. 
   Matenda a Rumer-Zaraev M.. Magazini "Star", 2000, No. 2.
3. 
   Maksimova Nadezhda Diabetesic foot syndrome, LAP Lambert Academic Publishing - M., 2012. - 208 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.