A mafi yawancin lokuta, hauhawar jini a cikin ciwon sukari yana tasowa a cikin rikitarwa. Matsi na iya haɓaka tare da ƙwayar cutar sankara, idan kodan ta daina yin aiki cikakke kuma ana amfani da sodium sosai. Wannan yana haifar da hauhawar hauhawar jini da kuma haifar da hauhawar jini.
Abin lura ne cewa hauhawar jini ya bayyana sau da yawa kafin a fara samun ciwon sukari. Dalilin rikicewar metabolism da rikice-rikice a cikin cututtukan metabolism. Haka kuma, tare da cututtukan hawan jini na yau da kullun, haɗarin rikicewar hauhawar jini tare da mutuwar mai biyo baya.
Tunda an hana kwayoyi da yawa don maganin cututtukan endocrine, kuma yana da mahimmanci don magance hawan jini, masu ciwon sukari suna ƙoƙarin neman madadin magani. Ofayan mafi kyawu kuma mafi amincin hanyoyin aminci don taimakawa magance matsalar cikin sauri shine motsa jiki na numfashi don rage hawan jini. Koyaya, domin wasanni masu motsa jiki suyi tasiri, yana da mahimmanci a san dabarar aiwatarwa.
Fa'idodin motsa jiki na motsa jiki
A cikin mutane da yawa, hauhawar jini yana bayyana a cikin tsufa, amma tare da ciwon sukari, cutar na iya faruwa da wuri. Motsin jini a cikin jini yana haifar da tabarbarewa cikin walwala, wanda ke haifar da mai ciwon sukari ya nemi likita wanda ke ƙoƙarin taimakawa mai haƙuri kuma ya fara bi da shi da magungunan antihypertensive.
Koyaya, magunguna kawai suna kawar da alamun cutar, kamar mayya, rawar jiki daga ƙarshen, migraine, tashin zuciya, hyperhidrosis da amai. Abin lura ne cewa magunguna don ƙananan jini suna fara aiki 1-2 sa'o'i bayan gudanarwa. Amma idan mutum yana da matsalar hauhawar jini, to fara aiki na dogon lokaci na aikin warkewa zai iya haifar da mutuwa.
A wannan yanayin, wajibi ne a hada shan magani tare da motsa jiki na numfashi. Tushen fasahar an aro daga pranayama. Wannan koyarwar sarrafa jiki ne ta hanyar numfashi.
Gabaɗaya, wasan motsa jiki na huhu tare da hauhawar jini shine tsarin motsa jiki tare da maye gurbin numfashi. Koyaya, ana iya samun sakamako mai kyau kawai tare da azuzuwan yau da kullun.
Amma yaya daidai yake numfashi yake motsa jini? Tare da hauhawar jini, yayin haɓakar carbon dioxide a cikin jiki, tsalle tsalle a cikin karfin jini ya faru. Tare da raguwa a cikin CO2, alamomin matsin lamba suna raguwa sosai, wanda aka samu ta hanyar wadatar da jini tare da oxygen.
Fa'idodin motsa jiki na motsa jiki ga marasa lafiya masu motsa jini:
- ƙarfafa jijiyoyin jiki;
- cire damuwa mai juyayi;
- daidaituwa na wurare dabam dabam na jini da kuma raguwa a cikin kaya akan myocardium;
- sabunta hanyoyin tafiyar matakai;
- jikewar jikin sel da iskar oxygen;
- kyautatawa da yanayin tunanin mutum.
Sauran fa'idodin hanyoyin numfashi sune cewa ana iya yin shi a lokacin da ya dace ko da a gida ne. Classes baya buƙatar horo na musamman da tsadar kuɗi.
Ana samun sakamako mai kyau kusan nan da nan, wanda zai rage alamun alamun hawan jini a cikin raka'a 25, da ƙananan - da raka'a 10.
Dokoki don aiwatarwa da contraindications
Kafin yin aikin motsa jiki, ya zama dole a nemi likita. Ba za a iya yin wasan motsa jiki tare da saukad da jini ba.
Duk wani darasi yakamata a yi cikin nutsuwa. Bayan motsa jiki, mayya na iya faruwa. A wannan yanayin, ya kamata ka tsaya ka ɗan shakata kaɗan. Bayan ka saba yanayin, zaka iya ci gaba da aikin.
Dukkanin hanyoyin fasahar numfashi suna da haɗin kai ta hanyar yawancin shawarar da aka saba. Don haka, an ɗauke numfashi ta bakin, yakamata ya yi kaifi. Kuma kumburi ana aiwatar da shi ne ta hancin sannu a hankali.
Yawan hanyoyin fuskantar ya kamata a ƙara hankali. Tsakanin kowane motsa jiki ya kamata ya ɗauki hutu na 10-15 seconds.
Yana da kyau a auna karfin jini kafin a kuma bayan azuzuwan. Lokacin da aka ba da shawarar lokacin aikin jiyya shine aƙalla kwanaki 60.
Duk da gaskiyar cewa motsa jiki na numfashi suna da amfani ga jiki, kuma mafi mahimmanci - suna iya rage matsin da sauri, a wasu yanayi ba za ku iya yin wasan motsa jiki ba.
Antihypertensive na numfashi aiki ne contraindicated a:
- bugun zuciya;
- hypotension;
- cututtukan oncological;
- glaucoma
- embolism
- zub da jini, gami da haila;
- m ko kumburi mai kumburi;
- rikicewar kwakwalwa;
- karancin jini coagulation.
Hakanan, motsa jiki na numfashi ba za a iya yi tare da raunin tsarin musculoskeletal ba. Wani contraindication ne cututtuka na numfashi, tare da kumburi da mucous membranes.
Gymnastics bai kamata a yi ba yayin daukar ciki, musamman ba tare da taimakon mai horo ba. Ba a so ake yinsa tare da matsakaici zuwa hauhawar jini.
Yara da matasa zasu iya yin motsa jiki. Amma ya kamata a gudanar da azuzuwan ne kawai a ƙarƙashin kulawar ƙwararrun masani waɗanda za su iya sauƙaƙa fassarar shirin.
Hanyar Strelnikova
Anyi nasarar magance hauhawar jijiya tare da motsa jiki wanda Strelnikova ya inganta. Dabarar tana nufin haɓaka tasoshin jini, wanda ke rage matsin lamba.
Za'a iya rage karfin jijiya da wucin gadi ta hanyar fasahar hanya na mai gabatar da karar A. N. Strelnikova. Dalilin dabarar ita ce fadada tasoshin jini, wanda ke hana hawan jini hauhawa.
Gymnastics Alexandra Strelnikova tare da hauhawar jini ya haɗa da jerin abubuwan motsa jiki waɗanda aka yi a matakai. Kyakkyawan adadin maimaitawa don masu farawa ya kasance har sau 8, a kan lokaci ana iya ƙaruwa. Kafin kowace hanya, dakata na 10-15.
Darasi na numfashi Strelnikova sun hada da wadannan layukan:
- Dabino. Tsayawa a kan ƙafafunku, kuna buƙatar ɗaga hannuwanku, a lanƙwasa gwiwar gwiwowi zuwa gaɓoyun, kuma tare da dabino, juya gaba. Dauke hannayenku cikin dunkule, yakamata kuyi karfi mai karfi da sauri, sannan kuma gajiya mai santsi.
- Pogonchiki. IP iri ɗaya ne. Wajibi ne a lanƙwasa hannuwanku a kugu, sa'an nan kuma sanya hannun ku cikin dunkule. Samun iska mai kaifi, ya zama dole a daidaita wata gabar jiki zuwa kasa, ku kwance dunkulenku kuma yada yatsunsu zuwa garesu. Lokacin yin gajiya, yakamata a mayar da hannaye zuwa matsayinsu na asali.
- Kabewa IP iri ɗaya ne. Dole ne a sassauta hannaye da kafadu. Sa’annan anyi saurin jinkiri, a kasan wacce yakamata mutum ya sha ruwa ba tare da bata lokaci ba, sai a hankali yayi numfashi ya mike. Yana da kyau a maimaita motsa jiki sau 12, ana hutawa tsakanin kowane saiti na kusan seka biyar.
- Ugoye kafadu. Hannun yakamata a lankwashe daga gwiwowin kuma ya ƙetare a gabanka don tafin hannun dama ya kasance a ƙarƙashin gwiwar hannu ta hagu kuma gaba. Murmushi sosai, kuna buƙatar suturta kanku ku taɓa kafada ɗaya da dabino ɗaya, kuma taɓa yankin maɓallin mahaɗan tare da ɗayan. A kan cinyewa, ya kamata ku koma wurin farawa.
- Juya kai. Dole ne a juya kan shugaban a cikin fuskoki daban-daban, yana fitar da babbar murya, tsai da hukunci. Yawan hanyoyin da aka ba da shawarar su sau 12 ne a kowane bangare.
- Abinda yakamata. Yana haɗuwa da motsa jiki 3 da 4, wato, jingina yakamata ya haɗu da hannayenku a gabanka kuma ya tanƙwara su a gwiwanku, sannan ya ɗauki iska mai ƙarfi da nutsuwa mai zurfi.
Hanyar Bubnovsky
Wani hadadden tsari mai amfani da dakin motsa jiki, wanda za a iya yi a gida, ya bayar da Farfesa S. M. Bubnovsky. Hanyar da yake da shi ba kawai zai iya kawar da matsin lamba ba tare da magungunan ƙwayoyi ba, har ma don ƙara rigakafi da ƙarfafa tsarin zuciya.
Dabarar ta ƙunshi matakai da yawa - m, horo da horo. Darasi na farko yana buƙatar aiwatarwa har sau 3. A hankali, yawan maimaitawa yana ƙaruwa sau 8-10.
Karantin mara hankali yana farawa ne da motsa jiki mai haske. Mai haƙuri yana kwance a bayansa, ya sanya hannayensa tare da jiki kuma ya lanƙwasa ƙafafunsa a gwiwoyi. Daga nan sai ya ja guntun kafa zuwa gundarin, ya matse hannayensa a dunkule. Bayan ya dawo da ragowar zuwa matsayinsu na asali.
Lokacin yin motsa jiki na biyu, mai haƙuri yana yin motsi iri ɗaya kamar yadda ya gabata, amma yayi ƙoƙari ya numfasa ta hanyar diaphragm. Don mafi kyawun sarrafa wannan aikin, kuna buƙatar sanya hannun ku a ciki.
Bubnovsky ya kuma bada shawarar yin motsa jiki na motsa jiki don hauhawar jini. Mai haƙuri yana kwance a bayansa, yana ɗaukar jinkirin numfashi kuma yana ɗaukar tsokoki na ƙananan ƙarshen. A kan bacci, ya koma wurin farawa. Yawan shawarar da aka ba da shawarar ba su wuce sau 3.
Ana yin matakan ladabi tare da abubuwan horarwa a wani matsayi mai tsayi:
- Hannun ya kamata ya huta a kan bango, yana jan jikinsa gaba. Needafafun kafa suna buƙatar sauƙaƙe tafiya, a hankali yana matse su daga bene zuwa diddige. Yayinda kake ɗaga ƙafa, ana ɗaukar inhalation, kuma idan an taɓa shi da ƙasa, ya cika. Yawan kusanci sau 10 ne.
- Lokacin da kake sha iska, ƙafarka zata ɗauki gaba, kuma tare da wannan kana buƙatar ɗaga hannuwanka zuwa saman. A kan cinyewa, ya kamata ku koma wurin farawa.
- Tare da sutura mai santsi da laushi mai laushi, ya kamata kuyi tafiya a hankali cikin ɗakin tare da hannuwanku sama kuma a lokaci guda yin motsi tare da hannuwanku.
Wadanda suke son haɓaka motsa jikinsu ya kamata su gwada ɓangaren horo na motsa jiki daga Dr. Bubnovsky. Ya kamata aji ya fara da tafiyar minti biyar.
A wannan yanayin, ana amfani da nau'ikan tafiya daban-daban: a kan diddige tare da makamai rarraba, ko kuma yatsun kafa tare da ƙafar ƙafafun da aka ɗaga sama ko aka shimfiɗa a gaba. Hakanan ya kamata ku ɗauki matakan gefe, matakan giciye ko aiwatar da motsi tare da gwiwoyi masu tasowa.
Bayan tafiya yakamata kuyi jinkirin motsawa. A wannan halin, ya zama dole ne a sha ruwa ta hanci, a sha bakin.
Yadda ake kara haɓakar motsa jiki na numfashi
Ingantaccen abinci mai gina jiki, maganin motsa jiki, aikin kwantar da hankali, yoga da makamantan hanyoyin zasu taimaka wajen sanya cutar hauhawar motsa jiki tare da darajan numfashi.
Wasannin da aka ba da shawarar don hauhawar jini sune motsa jiki na safe, gudu, tafiya, yoga don masu ciwon sukari da kuma motsa jiki na motsa jiki. Hakanan, tare da hauhawar jini, yana da amfani sosai don yin iyo da yin wasan motsa jiki na ruwa. Amma a lokaci guda, yana da mahimmanci don sarrafa bugun jini kuma tabbatar da cewa farhythmia ba ya faruwa yayin horo.
Tare da hauhawar jini, motsa jiki na numfashi sune mafi kyau a haɗe tare da tausa kai:
- Bayan sun sami matsayi mai kyau, suna jagoran gaba tare da hannu, sannan kuma su matsa zuwa bayan kai.
- Motsawa daga goshi zuwa bayan kai, an zura kwalliya da hannu.
- Ta hannu guda suna yin motsin bugun goshi, kuma dayan akwai buƙatar ka girgiza bayan kai, jujjuya fata.
- Tare da hannayenka biyu, bugun gashi daga goshin zuwa wuya.
- Hannu ya sa a tsakiyar goshi kuma ya kai su zuwa ga haikalin.
- Hannun tausa goshi a gaban agogo da kuma agogo a agogo, ta amfani da motsi da-kamar motsi.
- An sanya yatsa da manuniya a cikin yankin tsakanin girare, sannan sai a durƙusa yankin a sama da a ƙasa da gira.
Game da dakin motsa jiki na huhun numfashi don hauhawar jini an bayyana shi a cikin bidiyo a wannan labarin.
