Gymnastics don ciwon sukari - mafi kyawun tsarin motsa jiki na warkewa

Aiki na jiki yana da matukar amfani ga masu ciwon sukari tare da nau'in cuta na 2: sun daidaita bayanan martaba na glycemic, suna dawo da yanayin jijiyar kyallen takarda zuwa insulin na hormone mafi mahimmanci, kuma suna ba da gudummawa ga haɓakar kitsen mai. Da farko dai, tare da ciwon sukari, kawai motsa jiki isotonic ya dace, tare da babban kewayon motsi kuma ba tsauraran tsokoki ba. Classes ya kamata na yau da kullun: minti 30-40 a kowace rana ko awa daya a kowace rana. Motsa jiki don kamuwa da cututtukan type 2 ya kamata a yi a cikin tsaftataccen iska: kawai a gabansa ne sukari da ƙoshin ƙonewa da ƙarfi.

Ga masu fama da ciwon sukari, mafi kyawun lokacin yin caji shine 16-17 awanni. Kuna buƙatar samun alewa tare da ku don lokacin da gumi mai sanyi da danshi ya bayyana - alamun farko na hypoglycemia - zaku iya murmurewa da sauri. Don kauce wa mahimmin yanayi, yana da kyau a bincika dalla-dalla wane tsarin bada zai kasance mafi amfani.

Abin da masu ciwon sukari ke buƙatar sani game da ilimin motsa jiki

Kyakkyawan tsarin kula da aikin motsa jiki zai taimaka da sauri da kuma dogara da ikon sarrafa nau'in ciwon sukari na 2. An kirkiro dauloli da yawa wadanda suke dawo da karfin hanji, inganta hawan jini a cikin kafafu, da hana hasarar hangen nesa. Hanyoyin motsa jiki na tsari ba kawai zai taimaka wajen magance alamun cutar sankara ba, har ma da dawo da lafiyar gaba ɗaya.

Lokacin zabar aikin motsa jiki, yakamata ku nemi likita, kamar yadda tare da wasu rikitarwa (retinopathy, ƙafafun sukari, ciwon koda da gazawar zuciya), iyakoki da contraindications mai yiwuwa ne.

Menene amfanin aikin jiki a cikin nau'in ciwon sukari na 2:

• Theara hankalin mai ƙwaƙwalwa zuwa hormone da kuma ɗimbin insulin;
• Fatona kitse, inganta matakan rayuwa, inganta asarar nauyi;
• Thearfafa zuciya, rage yiwuwar haɓaka yanayi na zuciya;
• Inganta kwararar jini cikin gabobin da gabobin ciki, rage hadarin rikicewa;
• Normalize saukar karfin jini;
• Inganta metabolism na lipid, hana bayyanar atherosclerosis;
• Taimaka wajan daidaitawa a cikin yanayin damuwa;
• Inganta motsi na gidajen abinci da kashin kashin baya;
• Toneara yawan sautin gaba ɗaya da walwala.

A jikin mutum akwai nau'ikan tsokoki sama da ɗari, duk suna buƙatar motsi. Amma lokacin kunna wasanni, masu ciwon sukari dole su mai da hankali.

1. Da farko dai, yana da mahimmanci a tuna game da rigakafin cututtukan cututtukan zuciya. Kafin horo, zaku iya cin sanwic ko wani yanki na carbohydrates. Idan sukari har yanzu yana ƙasa da al'ada, kafin zama na gaba kuna buƙatar rage kashi na insulin ko allunan.
2. Kafin caji, baza ku iya pin insulin a wuraren da nauyin akan tsokoki zai kasance mafi yawa.
3. Idan horo ne da nisa daga gida, kula da samar da abinci don dakatar da yiwuwar cutar hypoglycemic.
4. Idan sukari ya wuce 15 mmol / L akan mita ko acetone ya bayyana a gwajin fitsari, ya kamata a maye gurbin motsa jiki ta hanyar motsa jiki na ɗan lokaci.
5. Canza horon lokacin da aka karanta karatimita 140/90 mm RT. Art da sama, idan bugun ya kai 90 doke / min. Ya kamata da alama ga mai ilimin hanyoyin kwantar da hankali.
6. Kafin fara azuzuwan horo masu mahimmanci, kuna buƙatar bincika cardiogram don tabbatar da cewa nauyin bugun zuciya ya isa.
7. Dole ne mu koyi sanin ƙaddarar zuciya. Tare da nauyin tsoka, yana da ikon bambanta har zuwa b / 120 na yamma. Koyarwa ga masu ciwon sukari bashi da taimako idan yawan zuciyarka ya tashi zuwa b / 120 bpm.

Ga wanda tsoka lodi ne contraindicated

Activityarancin aiki na jiki yana da amfani ga kowa, amma ga wasu rukunan marasa lafiya har yanzu akwai iyakoki. Contraindications don motsa jiki na motsa jiki a cikin ciwon sukari mellitus yawancin lokaci ne na ɗan lokaci. Bayan ka daidaita yanayin, zaka iya sake komawa zuwa cajin da ka saba. Zai dace ka iyakance kanka ga ayyukan motsa jiki tare da:

• Comp tsananin tsananin ciwon sukari;
• Cutar cututtukan zuciya mai tsanani;
• Rashin girman na koda;
• Extaƙƙarfan ƙwayar trophic a kan kafafu;
• Retinopathies (ɗaukar fansar retinal yana yiwuwa).

Tsarin nau'in kula da ciwon sukari na 2 tare da ilimin jiki

Shirin ya kunshi matakai 3.

Shirye-shirye

Da farko dai kawai kuna buƙatar ƙara yawan motsa jiki ba tare da sabon motsa jiki don jiki ba. Don yin wannan, motsawa mafi yawa ya isa: yi tafiya ɗaya a ƙafa, hau zuwa bene ba tare da mai ɗaukar kaya ba, kuma a ƙarshen mako mafi yawan lokuta yakan tashi zuwa ƙafa zuwa yanayi. Idan akwai karancin numfashi, karuwar bugun jini ko matsi, ya kamata ka nemi likitanka.

Gymnastics

A mataki na biyu, zaku iya yin wasan motsa jiki - mintuna 15-20, zai fi dacewa kowace rana. Kada ku fara motsa jiki bayan cin abinci ko tare da komai a ciki. Da farko, ana yin motsi mai sauƙi wanda ke haɓaka motsi na haɗin gwiwa, sannu a hankali ana ƙaruwa da ƙaruwa da yawa ta hanyar ƙara shimfiɗa shimfiɗa da mai mai, kuma a ƙarshen, sake yin jinkirin motsa jiki wanda ke dawo da numfashi. Yi aikin motsa jiki da sauri, ƙoƙarin jin kowane motsa jiki tare da duk tsokoki. Da safe, don farka da sauri, yana da amfani a shafa wuya da kafadu tare da tawul ɗin rigar (zaku iya zaɓar ruwa na kowane zazzabi - bisa ga lafiyar ku).

Lokacin aikin kwance, kuna buƙatar ɗaukar hutu 2-3 don sauƙaƙe tashin hankali daga tsarin musculoskeletal tare da motsa jiki mai aiki. Irin waɗannan dumi-dumi suna da amfani bayan aikin gida, wanda galibi yana ɗaukar rukunin tsoka iri ɗaya. Idan jin zafi ya faru a wuri guda yayin azuzuwan, ya kamata ka nemi shawarar likitan ƙwayoyin cuta. Zai haɓaka nauyin tare da tausa ko hanyoyin motsa jiki.

Yin wasanni

Mataki na gaba ya hada da zabar nau'ikan wasanninku. Idan kun fahimci cewa kuna shirye don fiye da dumama, zaku iya yin motsa jiki. Yana da kyau idan za a iya yin wasan motsa jiki a cikin ɗakin wanka ko a kan titi aƙalla sau ɗaya a kowace kwanaki 3, da sarrafa yawan bugun jini, karatun glucometer, da kuma bayan 50 - da hauhawar jini kafin da ƙarshen motsa jiki. Yana da mahimmanci kowane lokaci don bincika ƙafafu, zaɓi zaɓar takalmin wasanni.

Gymnastics don ciwon sukari: motsa jiki

Abubuwan cututtukan cututtukan ƙananan ƙananan sune ɗaya daga cikin rikice-rikice na yau da kullun na ciwon sukari na 2.

Irin wannan ɗumi zai ɗauki mintuna 10 ba. Dole ne a yi ta a kowane maraice. Zauna a gefen kujera ba tare da taɓa baya ba. Dukkanin aikin dole ne a yi shi sau 10.

• Matsi da daidaita yatsunku.
• Theaga yatsun da diddige a madadin haka, danna maɓallin ƙafar ƙafar ƙafa zuwa bene.
• Kafa a kan diddige, ɗaga yatsan. Jinyar kuma ka raba su da juna.
• Kafa madaidaiciya, ja yatsan. Sanya shi a ƙasa, muna ɗaure ƙananan ƙafa zuwa kanmu. Wannan motsa jiki iri ɗaya tare da ɗaya kafa.
• Sanya kafa a gabanka kuma taɓa kan diddige na bene. Sa'an nan kuma ɗaga, ja sock zuwa gare ku, ƙananan, tanƙwara a gwiwa.
• Motsi suna kama da lambar 5, amma ana yin su tare da kafafu biyu tare.
• Don haɗawa da shimfiɗa kafafu, don lanƙwasa - cire ƙarfi a cikin haɗin gwiwa.
• Zana da'irori a ƙafafun kafafu da madaidaiciya. Daga nan sai a je lambobi daya a lokaci guda tare da kowane kafa.
• Tsaya a yatsun ku, ɗaga diddige diddigenku, yada su baya. Komawa IP.
• Crumple ball daga wata jarida (ya fi dacewa a yi ba da ƙafa ba). Sannan a daidaita shi a tsage shi. Sanya bayanan da aka yanke akan wata jaridar kuma sake kunna kwallon. Wannan aikin yana yin sau daya.

Gymnastics ga masu ciwon sukari tare da matsalolin gastrointestinal

Motsa jiki don kamuwa da cutar siga suna ƙarfafa gabaɗaya, da nufin hana rikice-rikice, kuma na musamman, don magance cututtukan haɗin gaske. Lokacin amfani da metformin da sauran magunguna na baka, tasirin sakamako sau da yawa yana haɗa da matsalolin hanji, rikicewar hanji, rikicewar dyspeptik.

A cikin lura da cututtukan hanji, bai isa ya ba da kulawa kawai ga hanji ba - wajibi ne don warkar da duk jikin. Koyarwar motsa jiki cikakke yana jimrewa da wannan aikin: yana ƙarfafa jijiyoyi, yana haɓaka aiki na zuciya da jijiyoyin jini, yana ba da izinin kwarara na jini, yana hana tafiyar matakai masu ƙarfi, yana ƙarfafa halayyar ɗan adam, yana ƙarfafa 'yan jaridu.

1. Ka kwance kan tabarma. Keta hannuwanka ka zauna a hankali, ka gyara ƙafafunka akan tabarma. Komawa wurin farawa (IP). Ja gwiwoyi a kirji ka shimfida kafafu. Maimaita 10 p.
2. PI - mai kama da aikin da ya gabata. Sanya dabino a cikin ciki, numfasawa a hankali, cike da ƙananan jikin da iska. Cika ciki, duk da sauran hannayen. Dakatar da numfashi a wannan karon ka koma PI. Yi 15 p.
3. Kwance tare da ciki, kafafu suna faɗaɗa zuwa ga bangarorin. Juya gidaje zuwa dama, shimfiɗa tare da hagu hagu. Komawa PI kuma sake maimaita 20 r.
4. IP - mai kama da wanda ya gabata. Mun ɗora hannuwanmu a ƙasa, ɗaga jikin zuwa tasha. Mun koma ga IP. Yi 20 p.
5. Ki kwanta a gefe. Endulla kafafu na gaban, latsa gwiwa a jiki. Juya zuwa wancan gefen kuma maimaita motsa jiki, gaba ɗaya - 10 p. a kowane gefe.
6. Zauna a tabarma, kafafu suka bazu zuwa matsakaicin nisa. Matsa kan gaba, taɓa ƙasa da hannunka. Matsakaici na gaba shine zuwa hannun dama: hannun hagu yana kan bel, hannun dama yana kan bene. Zuwa gefe guda - makamancin haka. Yi 7 p.
7. Sanya hannuwanku a baya. Latsa gwiwoyi zuwa kirji. Komawa PI, sarrafa matakin matakin baya. Yi 10 p.
8. IP tsaye, hannaye a gaban. Ba tare da barin wani wuri ba, juya jiki zuwa dama, tare da hannunka har zuwa bayan bayanka yadda ka iya, sha iska. Yi farin ciki da dawowa IP. Maimaita don 10 p. hanya daya kuma ɗayan.
9. IP - tsaye, yatsunsu - zuwa katangar. Juya lamarin a bangare daya dayan, rike hannayenka a bayan ka yadda zai yiwu. Maimaita don 5 p.
10. IP - a tsaye, makamai sama zuwa kafadu, gwiyoyin hannu suna aiki a gaba. Tashi kafa na lanƙwasa, taɓa gwiwa tare da gwiwar hannu na gaba. Maimaita motsi da hankali. Kwafa 10 p.

Gymnastics don hangen nesa a cikin nau'in ciwon sukari na 2

Vesselsanan tasoshin idanu sune mafi rauni kuma mafi rauni a cikin ciwon sukari, saboda haka rikice-rikice daga wannan gefen sun zama ruwan dare. Ya kamata kulawar ido da rigakafin cututtukan cututtukan fata a cikin cututtukan fata suna da kulawa ta musamman. Idan kullun kuna yin irin waɗannan motsa jiki, zaku iya hana damuwa da yawa na gani.

1. Ku kawo yatsun manuniyar a fuska kuma gyara a nesa 40 cm gaban idon. Dubi hannuwanku na secondsan seconds, sannan ku shimfiɗa yatsun ku, a bar su a matakin gani a cikin gani. Yayyafa har sai an ga yatsun hannu guda biyu. Riƙe su na ɗan lokaci kaɗan tare da hangen nesa na gefe kuma a sake mayar da su zuwa IP.
2. Sake kuma, gyara duban yatsun da ke wurin, kamar a farkon aikin, amma bayan fewan mintuna canja shi zuwa wani abin da ke gaba a bayan yatsunsu. Yin nazarin shi na secondsan lokaci, ku sake komawa yatsunsu. Sakanni 5 don bincika yatsun kuma sake komawa ga batun nesa.
3. Rufe idanunku kuma kuyi amfani da ɗan ƙaramin ƙarfi akan ramin idanunku da yatsunku. Latsa sau 6, sauran idanun su bude na 6oyu. Maimaita - sau 3.
4. Buɗe don 6 seconds kuma rufe idanunka sau 6, nuna su da iyakar tashin hankali. Kwafa madauki sau 3.
5. Tare da idanu ƙasa, juya su a cikin da'irar agogo. Bayan cikakkun da'ira guda uku ku ɗaga idanunku, kuna gyaran idonka. Irin wannan motsi yana motsawa daidai.
6. Linkwanƙwasawa na tsawon minti biyu. Ba shi daraja
7. Sauki zuwa bugun kunne na sama tare da yatsun kafa zuwa waje na ido. Eyeunƙasassun ƙusoshin ƙusa suna cikin kishiyar fuska. Maimaita sau 9.
8. Bayan dumama, zauna a ɗan lokaci, rufe idanunku. Bayan kowane motsa jiki, kuna buƙatar tsayawa don shakatawa, rufe idanunku don rabin minti. Ingancin aikin motsa jiki ya dogara ne akan tsarin amfani dashi.

Qigong ga masu ciwon sukari

Inganta aikin Sinanci na qigong (a cikin fassara - "aiki na makamashi") ya riga shekaru dubu 2 da haihuwa. Gymnastics ya dace da rigakafin cutar a cikin ciwon suga da masu ciwon sukari. Ta hanyar sarrafa motsi da saurin numfashi, yoga yana taimakawa wajen sakin kurar da aka toshe, wanda hakan yasa ya sami damar jin jituwar rai da jiki.

1. Sanya kafafunku kafada-kafada, gwiwoyi kai tsaye, amma ba tare da tashin hankali ba. Duba shakatawa na tsoka, cire nauyin da ya wuce daga baya. Sanya baya kamar cat, madaidaita sake kuma ƙara girman wutsiya. Komawa IP.
2. Lean gaba, kafaffun makamai kwance a ƙasa, kafafu a mike. Idan wannan sahun yana haifar da rashin daidaituwa, zaku iya hutawa a kan tebur. Lokacin da hannaye suke kan ƙararrawa, yakamata a zame jikin mutum gaba ɗaya kuma ya kasance tare da su. A kan wahayi, kuna buƙatar miƙewa, ɗaga hannuwanku a gabanka. Matsa har sai jiki ya fara lanƙwasa baya.
3. Don kar a watsa vertebrae na yankin lumbar, nauyin da ke kan wannan yanki ya zama kaɗan. Hannun ya lanƙwasa a gwiyoyin hannu, yatsa da goshin hannu suna haɗe sama da kai. Sha ruwa da jiki da ruwa sau da yawa, madaidaiciya, ajiye hannayenka a wuri ɗaya. Murmushi, kasa zuwa kirji. Dakata, a duba cewa baya na madaidaiciya, kafadu sun huta. Rage hannuwanku.

Kafin ka fara aikin motsa jiki, kana buƙatar sake kunna ciki - rufe idanun ka, shakar ka da sha sau 5 da kuma kula da numfashi iri ɗaya yayin aikin. A cikin aji, yana da muhimmanci a juya ga imaninka ko kuma kawai a cosmos - wannan zai haɓaka tasirin aji.

Tsoffin Helenawa sun ce: "Shin kuna son zama kyakkyawa - gudu, kuna son zama mai hankali - gudu, kuna son zama lafiya - gudu!" Gudun tseren tsere ba shine wasan da yafi dacewa ga masu ciwon sukari ba, amma tabbas ba zai iya yin hakan ba tare da motsa jiki ba. Kuna son dawo da metabolism ɗinku? Yi motsa jiki!