Tare da sauran hanyoyin magani, wasan motsa jiki, duka a cikin nau'in ciwon sukari na 2 da kuma nau'in cutar da ke dogara da cutar, yana da tasirin gaske game da ingantaccen tsarin warkewa. Haka kuma, yawancin likitocin sun gamsu da cewa motsa jiki mai ƙarfi shine magani na biyu mafi mahimmanci ga masu ciwon sukari bayan abinci.
Bayan haka, cututtukan cututtukan zuciya na faruwa akan asalin lalacewa na rayuwa. Kuma da yawa karatu sun nuna cewa kinesetherapy ne wanda yake daidaita hanyoyin rayuwa.
Sabili da haka, a yau tare da nau'in ciwon sukari na 2 na sukari, ana amfani da darussan warkewa. Amma kafin ku yi ilimin ilimin jiki, kuna buƙatar tuntuɓi likita, kamar yadda akwai yawancin contraindications ga azuzuwan.
Me yasa wasanni don ciwon sukari?
Dalilin da ya sa ya kamata a yi wasan motsa jiki tare da ciwon sukari akai-akai suna da yawa. Don haka, yayin horo, hankali da raunin sel zuwa insulin yana inganta. Kari akan haka, matakin hawan jini ya zama al'ada kuma aikin zuciya yana inganta, wanda ke rage yiwuwar bugun jini da bugun zuciya.
Idan kuna motsa jiki kullun, zaku iya kawar da kiba da inganta haɓakar metabolism. Hakanan, wasan motsa jiki a cikin ciwon sukari yana taimakawa wajen kunna jini cikin jijiyoyin ciki, gabobi kuma yana hana bayyanar matsaloli daban-daban.
Bugu da ƙari, wasanni na yau da kullun suna sa mutum ya zama mai tsayayya da damuwa, rage yawan lipids a cikin jini kuma yana aiki a matsayin kyakkyawan rigakafin atherosclerosis.
Bugu da kari, motsa jiki yana sanya jijiyoyi da kashin baya morewa hannu kuma yana inganta yanayin jiki gaba ɗaya.
Mafi kyawun nau'ikan motsa jiki don masu ciwon sukari
Akwai kayan motsa jiki gaba ɗaya (na asali) ga masu ciwon sukari na kowace rana. Ya kamata a gudanar da irin waɗannan azuzuwan na mintuna 15-20 kowace rana, ko aƙalla sau biyu a mako don mintuna 30-60.
Dangane da kididdigar, idan akwai nau'in ciwon sukari na 2, nauyin madaidaiciya yana da amfani musamman. Waɗannan sune abubuwan jan-soke, turawa, ɗaga dumbbells da motsa jiki akan sandunan marasa daidaituwa. Don rigakafin cututtukan zuciya, yin iyo, tafiya, hawan keke da tsere sun dace.
Don lafiyar myocardial, ya zama dole don aiwatar da abin da ake kira horo na zuciya, ya ƙunshi motsa jiki na numfashi, squats, horo mai nauyi da gudu a cikin wurin. A wannan yanayin, yakamata a sauya kayan aiki tare da iko (turawa - gudu, madauri - tafiya).
Darasi mai zuwa suna dacewa kamar yadda akeyin safiya:
- juya kai hagu da dama;
- juyawar hannu a cikin hanyoyi daban-daban;
- jujjuyawa juji na kafadu;
- jiki a gefe;
- swings tare da madaidaiciya kafafu.
Idan kun shiga cikin irin waɗannan motsa jiki a kullun, to, ana kunna wurare dabam dabam na jini, juriya daga sel zuwa insulin yana ƙaruwa, abinci mai nama tare da oxygen yana inganta.
Baya ga babban hadadden tsarin motsa jiki, tare da ciwon sukari yana da amfani don aiwatar da motsa jiki na musamman don hana ci gaban cututtukan cututtukan cututtukan cututtuka na yau da kullun.
Sau da yawa tare da cin zarafi a cikin ƙwayar carbohydrate, tsarin musculoskeletal yana shan wahala, saboda haka ya kamata ku kula da horo na yau da kullun na ƙananan ƙarshen.
Gymnastics don kafafu tare da ciwon sukari shine kamar haka: zauna a gefen kujera, baya jingina da bayan sa, matse yatsun ku, sannan kuma ku miƙe su. Don haka kuna buƙatar yin sau 10.
Na gaba, kuna buƙatar ɗaga da ƙananan yatsan, yayin da diddige ya kamata ya zauna a ƙasa. Kuma sannan yakamata kayi daidai da diddige, latsa yatsan zuwa kasan.
Bayan wannan, ana aiwatar da ɓangaren darasi:
- An sanya ƙafafu a kan diddige, kuma an tayar da safa, bayan wannan an raba shi, an sake saukar da shi zuwa bene kuma an rage shi da juna.
- Kafar dama ta faɗi ƙasa kuma tana miƙewa, yatsan yatsa kuma yana jan kanta. Ana yin motsa jiki ta kowane reshe daban.
- Kafa ya shimfiɗa gaba, kuma kafa ta taba bene. Hannun kafaɗun kafaɗun kafaɗɗɗa ya tashi, kuma yatsan yatsun kan kanta. Sannan ƙafar ta yi ƙasa da diddige har ƙasa kuma yana jan kanta zuwa gare ka. Wannan darasi yakamata ayi tare da kowane kafa daban, sannan kuma tare da wata gabar jiki biyu a lokaci guda.
- Ana kiyaye kafafu biyu kamar yadda aka nuna a hoto. Bugu da kari, an ankatar da gabar jiki kuma ba a kasa a gwiwa ba.
- Kasancewa da kafa madaidaiciya kafa, ya kamata a yi jujjuyawawar kafa. Bayan haka, ƙafafun cikin sama suna buƙatar rubuta lambobi daban-daban.
- An sanya ƙafafu cikin yatsun kafa, an ɗaga diddige kuma ya bazu. Sannan suna buƙatar saukar da su ƙasa da haske tare.
- Ya kamata a murƙushe wani takarda, yayyage kuma yayya da ƙafafu. Bayan haka sai a yanke dunƙulen ɗan jaridar a takarda na biyu kuma sai a haɗa gaba ɗaya a cikin ƙwallo.
Dokokin aji
Domin wasannin motsa jiki na marasa lafiya da masu ciwon sukari su amfana, dole ne a kiyaye da dama dokoki. Don haka, don samun sakamako, dole ne ku yi wasanni kowace rana ko aƙalla kowace rana. Hakanan, don kauce wa matsaloli, dakin motsa jiki ko ɗabi'ar da za a gudanar da azuzuwan da za ayi aji a kusa da gidan.
Kuna buƙatar fara horo tare da mafi ƙarancin kaya, a hankali yana ƙaruwa da shi. Idan an gano nau'in na biyu na ciwon sukari, to, dole ne a yi dukkan motsa jiki akan juriya, saboda wanda taro da tsoka suka bayyana.
Ya kamata a tuna cewa aikin jiki a cikin ciwon sukari ya kamata ya zama daɗi, don haka kar ku wuce da kanku kuma ku shafe jiki. Idan bayan horo wani rauni ya bayyana ko lafiyarku ta karu, to ya kamata ku daina motsa jiki sannan kuma a rage karfin su.
Idan akwai alamun cututtukan jini, tare da rawar jiki, zazzabi da jin yunwar, dole ne ku ci wani sukari ko ku sha abin sha mai dadi. Komawa azuzuwan zai yiwu kawai washegari, amma ya kamata a rage nauyin.
Yayin dogon nazari mai zurfi, tambayoyin rage yawan sashin insulin ya kamata a amince dasu.
Yana da kyau a fara motsa jiki na safiya don ciwon sukari tare da shafa kafadu da wuya tare da tawul a tsoma shi cikin ruwan zafi ko ruwan sanyi. Wannan zai ba ka damar farkawa da sauri, inganta wurare dabam dabam na jini da fara tafiyar matakai.
Dangane da batun aikin shuru, 2-3 p. Minti 5 a rana, kuna buƙatar yin motsa jiki wanda zaku iya kawar da damuwa daga gidajen abinci da kashin baya. Idan haɗin gwiwa ko raunin tsoka ya bayyana a lokacin motsa jiki, to ya kamata ka tuntubi ƙwararren mahaifa, saboda wataƙila wasan zai buƙaci haɓakawa tare da motsa jiki ko tausa.
Abin lura ne cewa wasan motsa jiki, kamar a cikin nau'in ciwon sukari na 2, bidiyon wanda za'a iya gani a ƙasa, ba a nuna ga kowa ba. Don haka, tare da mummunar ƙetarewar cutar, raunin mai koda da gazawar zuciya, rauni na ƙafa a kafafu, mutum bai kamata ya shiga cikin wasanni ba. Bugu da kari, horo mai zurfi ne mai rikidewa idan mai haƙuri yana da maganin ciwon sukari, saboda wannan na iya haifar da yankewar fata.
A duk waɗannan halayen, lura da ciwon sukari ya sauko don ɗaukar magunguna, maganin rage cin abinci, da kuma yin motsa jiki mai sauƙi. Lokacin da yanayin ya zama al'ada, zaku iya fara aikin motsa jiki don ciwon sukari mellitus farawa tare da nauyin lodi, kuma kawai bayan hakan an ba shi izinin yin cikakken hadaddun.
A cikin bidiyon a cikin wannan labarin, an gabatar da jerin abubuwan motsa jiki don masu ciwon sukari.
