A yau, ana daukar cutar atherosclerosis cuta ce da ta zama ruwan dare gama gari saboda yanayin rayuwa, talauci da kasancewar halaye marasa kyau. Duk wannan yana haifar da rikice-rikice na rayuwa a cikin jiki, wanda a ƙarshe yana tsokani farkon cutar.
Ilimin ƙwaƙwalwar ƙwayar cuta yana da haɗari saboda fadada ƙwaƙwalwar ƙwayar cholesterol a cikin tasoshin jini yana haifar da infarction myocardial, cututtukan zuciya, da bugun jini. Sabili da haka, caji don marasa lafiya tsofaffi waɗanda ke da cutar atherosclerosis ƙaƙƙarfan prophylactic ne kuma dama ce ta hana rikice-rikice tare da shan magunguna.
A cikin ciwon sukari na mellitus, yana da mahimmanci a gano ainihin cin zarafi kuma a hana ci gaban ci gaba da ilimin cuta. Motsa jiki, motsa jiki, motsa jiki na motsa jiki, motsa jiki, tausa zai taimaka ci gaba da kasancewa cikin tsari mai kyau, daidaita yanayin glucose da matakan cholesterol.
Me yasa aikin jiki yake da mahimmanci ga atherosclerosis?
Yana da mahimmanci ga tsofaffi marasa lafiya da aka gano tare da atherosclerosis don ba da kulawa ta musamman ga aikin jiki. Dangane da shekaru, yanayin janar na mai haƙuri da kuma bayanan da ake da su game da cutar, likita ya ba da tsarin saiti na musamman.
Ko da tare da motsa jiki na yau da kullun, zaku iya rage yawan mummunan cholesterol da inganta yanayin tasoshin jini. Amma kaya yakamata ya zama isasshe domin yanayin mutumin bai tsananta ba.
Idan gajeruwar numfashi da zafi a cikin farjin kirji sun bayyana yayin motsa jiki, yakamata kuyi amfani da tsarin horarwa mai saukin kai. Ya kamata tsofaffi suyi tafiya da matakala na aƙalla mintuna 15 a kowace rana. Wannan nau'i na dumama yana maye gurbin minti 10 na wasanni, yayin da yake ƙaruwa da ƙarfi gaba ɗaya, rage ƙarfin jiki, daidaita jinin jini da rage ƙarfi cholesterol.
A gaban ilimin ilimin halittu, ilimin ilimin jiki na iya inganta yanayin yanayin mai haƙuri da wadatar da gabobin ciki tare da oxygen.
- Tsarin zuciya yana karfafawa;
- Isar da jini yana inganta;
- Metabolism na lipid an daidaita shi;
- Ajiyar zuciya tayi sanyi;
- An dakatar da ayyukan Atrophic.
Tare da atherosclerosis, yana da mahimmanci yin tafiya akai-akai a cikin sabo iska, don yin ayyukan motsa jiki. A lokaci guda, lodi ya kamata ya canza tare da hutawa don kada mai haƙuri ya wuce aikin.
Abin da wasanni aka yarda
Don zaɓar zaɓi mai lafiya da tsararraki da kuma girman nauyin, ana bada shawarar yin gwajin damuwa na musamman. An dauki sararin samaniyar mafi kyawun wasa ga mutane a shekaru; yana amfani da shi wata hanyar da ta dace don hana cututtukan jijiyoyin jiki.
Yana yiwuwa a inganta yanayin gabaɗaya da sautunan jijiyoyin jijiya, daidaita nauyi, ƙara yawan zubar jini, da zub da jini ta amfani da caji na al'ada. Hanya mafi araha shine tafiya. Hakanan yana da amfani don yin tsere, tsere, tsere, iyo ruwa, tseren keke.
Gymnastics don sassauci yana taimakawa sosai. Don tantance yanayin tsokoki, mai haƙuri ya zauna, ya daidaita ƙafafunsa kuma yayi ƙoƙarin kai ƙafafunsa da tafin hannu. Pilates da shimfiɗawa suna ba da gudummawa ga kyakkyawan shimfidawa.
Tare da atherosclerosis na ƙananan ƙarshen, yana da amfani musamman yin horo akan keke ko motsa jiki. Don yin wannan, yi amfani da dabara mai sauƙi.
- Kafa a cikin ƙananan matsayi ya kamata ya zama madaidaiciya ko dan kadan.
- Saurin yana ƙaruwa ko ragewa a hankali.
- A farkon zamanin, tsawon lokacin azuzuwan ya kamata ya zama a kalla 5 minti, daga baya lokacin a hankali yana ƙaruwa.
- Yin caji ya kamata a yi shi na musamman a kan komai a ciki.
- Bayan azuzuwan, ana ba da shawarar ɗan gajeren tafiya.
- Yayin horo, kar a sha ruwa, a matsayin zaɓi, zaku iya kurkura bakinku da ruwa.
Yana da amfani sosai ga jijiyoyin jini sau uku zuwa sau huɗu a mako na mintina 10 don yin tafiya da jinkirin motsawa. Idan ana amfani da motar motsa jiki, mai haƙuri yakamata ya riƙe hannun hannu ya miƙe jiki.
Sakamakon ingantaccen sakamako ana ba da shi ta hanyar yoga tare da atherosclerosis na tasoshin cerebral da sauran raunin atherosclerotic. Ta amfani da hanyar Ayurvedic, Panchakarma zai iya cire gubobi da aka tara daga jikin mutum da inganta haɓakar metabolism.
Wannan larurar ta haɗa da amfani da abincin ganyayyaki gwargwadon yawan cin mai bisa ga tsari na musamman.
Motsa jiki don atherosclerosis na tasirin jijiyoyin
Don inganta yanayin ƙwayar ƙwayar cuta ta atherosclerosis, kuna buƙatar guje wa yanayin damuwa, dakatar da shan sigari, cin 'ya'yan itatuwa da kayan marmari sabo. Gymnastics don ƙwayar jijiya arteriosclerosis ya haɗa da tsari da yawa.
Da farko dai, ana buƙatar inganta yanayin tasoshin jini da ke kaiwa zuwa wuya, tunda suna ba da abinci mai gina jiki da jini ga kwakwalwa. Idan tsokoki ba su rauni, mai haƙuri sau da yawa yana da rauni da ciwon kai.
Don ƙarfafa wuya, an matsa su a kan bango, an matsa su ta baya kuma an riƙe su cikin tashin hankali na sakan bakwai. Hakanan, a cikin wurin zama, suna tafin hannayensu a goshin don kai kansa yayi dan kadan baya da kuma tsokoki na wuya. An maimaita motsa jiki sau 5-7. Yana da amfani mutum yayi jinkirin jujjuya kai ba tare da juyawa ba.
Hadaddiyar farko ta hada da wadannan ayyukan.
- Mai haƙuri a hankali yana tafiya game da ɗakin don 60 seconds. An ja shugaban da baya sannan kuma yaci gaba sau 5-7.
- An rike kafafu tare, yayin inhalation, hannayen a cikin kafadu sun tanƙwara, sun tashi, da ƙananan a kan exhale. An maimaita motsa jiki sau 7.
- Wani mutum ya sha ruwa, ya koma kafadarsa, hannayensa suna nan akan bel din sa. Murmushi, kuna buƙatar komawa zuwa matsayinsa na asali. Ana maimaita motsi sau 3-5.
- A lokacin motsa jiki, jiki na iya zuwa gaba, ana yin motsa jiki akalla sau 5. Mai haƙuri yana riƙe da tallafi, ya ɗauki ƙafafunsa zuwa gefe sau 7-9.
- Horarwa ta ƙare da tafiya mai sauƙi na minti ɗaya.
Ciki har da abubuwan da aka gabatar na ƙungiyoyi na biyu da aka gabatar.
- Marasa lafiya na tafiya na tsawon awanni 40, yayin da yake daga gwiwowinsa yana tafa hannayensa.
- Abu na gaba shine jinkirin tafiya na tsawon sakan 60.
- An sanya hannaye akan ciki, shanye kuma yin motsi mai motsa jiki, ana maimaita motsa jiki sau 5.
- An riƙe hannaye a matakin kafada, sannan a ɗaga sama kuma a saukar da su sau 5.
- Mai haƙuri ya manne a bayan kujera ya girgiza tare da ƙafafunsa sau 4-8.
- Yayin jujjuyawar jiki, an jefa hannaye, an maimaita motsi sau 6. Bayan sun canza wuri zuwa zagaye na yau da kullun.
- Bayan wasan motsa jiki, ana buƙatar tafiya na minti biyu.
Tsarin na uku ya haɗa da motsa jiki masu rikitarwa.
- Marasa lafiya na tafiya na mintina uku, tare da gwiwoyinsa suna ta girgiza kuma hannayensa ke juyawa. Mutumin zai iya shan iska a hankali kuma ya gaji sau 8.
- Hannu suna a matakin kirji, yayin shakar jiki ana raba su, akan kuzari an rage su. An maimaita motsi sau 6.
- Kafafu suna da fadi sosai, suna dan lankwasa kadan, yayin da aka sauya nauyin jikin sau 5-8 daga wannan kafa zuwa wancan.
- Hannun yatsun kafa, hannun na farko ya tashi, na biyu kuma an ja da baya, bayan haka matsayin ya canza zuwa abin daidaituwa. Ana yin motsa jiki sau 8-12.
- Hannu yana shimfiɗa a gaban. Ana yin juyawa da ƙafa ne kai tsaye don isa ga tafukan hannu.
- Jiki yaci gaba sau 3, dole mutum ya isa da hannunsa zuwa safa.
- Mai riƙe tallafi, mai haƙuri yana sau biyar. Bayan tafiyar minti biyu.
Cwararrun hanyoyin motsa jiki tare da atherosclerosis na ƙananan ƙarshen
Idan yaduwar jini a cikin tasoshin kafafu ya lalace, tare da kawar da atherosclerosis, ana yin motsa jiki a cikin matakan supine. Mai haƙuri yana kan hanjinsa kuma yana lanƙwasa ƙananan ƙafafun a cikin gwiwoyi sau 10 don isa ga gindi.
Mai haƙuri yana kwance a bayansa, bi da bi ya kuma miƙe gwiwoyinsa don ƙafafun su zana layin kwance. Hakanan yana da amfani don yin sanannen motsa jiki "Keke" aƙalla sau 10. Bayan haka kuma, kafafu suna tashi a wani kusurwa kadan kuma a rike su a wannan matsayin na dakika 15.
A cikin yanayin supine, ƙafafu suna tashi kuma sun tanƙwara a gwiwoyi a kan kusurwar dama, sannan ƙasa. Yin tsere tare da kafafu da motsa jiki "Almakashi", yayin da dabino suna ƙarƙashin coccyx. Bugu da ƙari, bugun jini, tausa da ƙafafun kafafu suna taimakawa wajen inganta yanayin.
Farfesa Bubnovsky ya kirkiro hadadden hanyoyin motsa jiki don atherosclerosis, wanda ya hada da horarwa a cikin numfashi yadda yakamata. Nwararren motsa jiki na musamman yana taimakawa wajen samar da iskar oxygen da kwantar da tsarin mai juyayi.
- Sha ruwa ta hanci, da sha bakin bakin. Don kwantar da hankula, numfasawa tare da ƙwanƙwashin hagu na hagu, riƙe da tsarin numfashi. Yi motsa jiki a cikin sassan, lebe suna hade tare da bututu.
- Yadda yakamata ya zama kamar yadda yakamata a jawo shi tare da ɗaga hannaye, tafiya akan yatsun kafa, yayin da ake sharar numfashi a hankali kuma a hankali.
- Lean gaba, yin aikin "Almakashi" da hannayensu. Lokacin da ake shayarwa, ciki ya zama na ciki, kuma idan aka fitar da shi, sai a sake farfadowa.
Amma yana da muhimmanci a yi la’akari da cewa tare da atherosclerosis na brachiocephalic arteries, radiculitis, osteochondrosis, thrombophlebitis, hauhawar jini, wasu motsa jiki na iya zama contraindicated.
Sabili da haka, kafin fara magani, yana da daraja a tuntuɓi likitanku, zai taimake ku zaɓi zaɓuɓɓukan motsi da aminci mafi aminci.
Yohawarwar cutar Yoga
Ana amfani da irin wannan nau'in motsa jiki don rigakafi da magani na cutar. Yoga yana taimakawa wajen inganta yanayin tasoshin jini, yana tafiyar da tafiyar matakai na rayuwa, yana kawar da karuwar jiki, yana kwantar da hankalin jijiyoyi, kuma yana sauqa jin zafi.
Ga masu farawa da mutanen da ke da cututtuka, an ba da shawarar yin asir mai sauƙi, wanda ke ba da mafi ƙarancin nauyi akan ƙwayar tsoka. Tsawon lokacin karatun bai wuce minti 20 ba.
Tare da cutar gudu, nauyin ya kamata ya zama kaɗan. Abun masara da aka watsa tare da atherosclerosis an hana su.
- Mai haƙuri yana tsaye a ƙasa yana kawo ƙafafunsa tare. Yayin hurarrun, kana buƙatar shimfiɗa kadan sama, yayin da ƙafafun suka zauna a ƙasa, ƙafafu ba su tanƙwara. An maimaita wannan aikin sau 6.
- Kasancewa a cikin matsayi guda, exhale kuma a lokaci guda jingina gaba, yatsunsu suna buƙatar taɓa ƙasa. A lokacin hawan bacci, suna mikewa, suna kauda kai sama su koma kan matsayin su na asali.
- Bugu da ari, lokacin da zazzagewa da karkatarwa, ya kamata ka sami filin da tafin hannunka. Ka sha ruwa, kawunansu ka kauda kai, sannan ka koma matsayinsu na asali. An maimaita wannan aikin sau 4.
Ka'idar asali ta Ayurveda ita ce ƙirƙirar tsarkakakken ciki. Ana iya samun wannan ta hanyar shan zaitun, sesame da ghee. Irin wannan abinci mai gina jiki yana taimakawa wajen cire gubobi, abubuwa masu guba da mummunan cholesterol. Da farko, da dabara heals hauhawar jini, normalizes metabolism da jihar na zuciya da jijiyoyin jini tsarin.
- Baya ga motsa jiki na jiki, kuna buƙatar bin tsarin tunani na yau da kullun, dole ne a sauƙaƙe nauyin tare da hutawa, ku ci yadda yakamata kuma ba mai wuce gona da iri ba. Idan ciwon kafa ya faru, dole ne a dakatar da wasan motsa jiki.
- Tare da ciwon sukari, yana da mahimmanci a kula da yanayin ƙafafun, zaɓi kawai kyawawan takalma masu inganci don masu ciwon sukari. Idan akwai alamun rashin warkarwa, zaku nemi shawarar likita nan da nan.
- Hakanan kuna buƙatar dakatar da shan taba gabaɗaya, saboda wannan mummunar al'ada ta shayar da jijiyoyin, ba ya ƙaddamar da jigilar oxygen kuma yana haifar da haifar da ƙin jini.
Darasi na motsa jiki zai zama mai tasiri idan ka bi duk ka'idodi. Kuna buƙatar yin barci ba da awanni sama da awanni 22 sannan ku tashi a cikin awanni 6. Abincin yakamata ya hada da ganye, 'ya'yan itatuwa sabo da kayan marmari.
Kowace rana kuna buƙatar yin tsayi na sa'o'i uku a cikin iska mai kyau, don guje wa damuwa da hauhawar jiki. Ya kamata a haɗa motsa jiki a cikin hadaddun matakai na yau da kullun don maganin atherosclerosis, kawai a wannan yanayin ilimin zai kawo sakamako da ya dace.
Yadda za a magance atherosclerosis zai gaya wa gwani a cikin bidiyo a wannan labarin.
