Magungunan hukuma har yanzu basu da cikakkiyar fahimta game da yadda ake warkar da wata cuta kamar cutar sankarau.
Duk da wannan, akwai wasu motsa jiki masu motsa jiki wadanda suke da amfani musamman ga marasa lafiya da ke fama da ciwon sukari na 2.
Su sukari suna daidaitawa, aiki mai kyau na aiki na rayuwa yana motsawa, yayin da nauyin ya kasance a cikin kewayon al'ada. Muna ba ku damar sanin kanku tare da azuzuwan don masu ciwon sukari da kallon kayan bidiyo akan magana.
Me yasa ake buƙatar nau'in ciwon sukari na 2 na ilimin motsa jiki?
Ayyukan jiki a gaban ciwon sukari yana da tasirin warkarwa a kan duk ayyukan jiki, kuma idan aka ba da ƙwayoyin da ke cikin wannan cutar ba su iya sarrafa sukari da kansu, ayyukan wasanni suna ba da gudummawa ga yawan kuzari kuma ƙwayoyin na iya ɗaukar ƙarin glucose.
Yawancin alamu ma suna inganta, kamar:
- lalatawar jikin abubuwan da ke shigowa;
- hana haɓaka wasu cututtuka saboda ciwon sukari;
- inganta samar da jini ga dukkan tsarin;
- jijiyar oxygen;
- haɓaka yanayi da ingantaccen rayuwa (yana taimakawa rage haɓakar ƙwayoyin haila);
- karuwa a cikin tsammanin rayuwa;
- akwai canji a cikin ƙwayar cholesterol daga ƙarama zuwa babba (mai amfani ga jiki);
- kyakkyawan yanayin jiki da nauyi na yau da kullun.
Gymnastic gidaje don masu ciwon sukari
Ayyukan motsa jiki na cututtukan cututtukan cututtukan cututtukan ƙwayar cuta na iya bambanta ƙwarai daga yanayin zuwa yanayin. Akwai matakan motsa jiki don kiyaye sautin gaba ɗaya na jiki da waɗanda ke nufin hana rikice rikice waɗanda aka samu.
Ana iya rarraba darussan masu ciwon sukari cikin rukuni-rukuni kamar:
- na numfashi (sanyin numfashi);
- safe hadaddun;
- motsa jiki;
- ƙarfin bada tare da dumbbells.
Gaba daya karfafa bada
Duk wani motsa jiki a gaban ciwon sukari da hauhawar jini ya kamata ya fara da dumama, motsa jiki na safe ya zama al'ada, dole ne a yi shi.
Ayyukan gama gari sun hada da masu zuwa:
- yana juya kai a cikin hanyoyi daban-daban (yi shi a hankali kuma a sauƙaƙe tare da maimaitawa);
- juya hannayenku a baya da gaba tare da hannuwanku a bel;
- juya hannaye gaba / baya da zuwa gefe;
- hannaye akan kugu da kuma jujjuyawan zagaye na jiki a bangare daya, sannan a daya;
- daga kafafu gaba;
- Ayyukan motsa jiki (taimakawa wajen samar da kyallen jiki tare da isasshen oxygen).
Lokacin darasi ya dogara da matakin cutar sankarau da kasancewar matsaloli. A digiri na biyu, lokacin aji ya kamata ya ɗauki daga minti 40 zuwa awa daya. Tsakanin tsakanin motsa jiki, kuna buƙatar yin motsa jiki na numfashi.
Irin wannan aikin kamar yin nishaɗin ƙarfi ya tabbatar da inganci. Asalinsa shine cewa a cikin tsari jiki zai iya samun karin oxygen a cikin sel, shiga cikinsu, zasu iya ciyar da glucose mafi kyawu.
Lambar darasi ta Bidiyo 1 tare da koyarwar hanyoyin yin kururuwa:
Gymnastics ana yi kamar haka:
- matse ruwa sosai yadda kake ji da bakinka.
- cinyewa ya kamata ya zama 3 seconds;
- 1 hadadden ya kamata ya kasance tsawon minti 3;
- Maimaitawa 5 a cikin rana, kowane na mintina 2-3.
Lambar Darasi na Bidiyo 2:
Akwai wani aikin motsa jiki. Wajibi ne a sami lokaci don shaƙa kusan sau 60 a cikin minti guda, wato, shakar sauri, ƙoshin haya na iya zama duk abin da kuke so, dabarar su ba ta taka muhimmiyar rawa ba, amma yana da kyau a rufe hannuwanku a kafadu, kowane hannu a ɗayan kishiyar, ko yin squats. Ka'idojin iri daya ne, za'a wadatar da sel da adadin oxygen din.
Musamman hadaddun ƙafa
Mutanen da ke fama da ciwon sukari na 2 suna yawan samun matsaloli tare da jikunansu da ƙafafunsu gaba ɗaya. Don yin aikin jiyya sosai, kuna buƙatar yin motsa jiki na musamman. Zasu taimaka wajen tsayar da zirga-zirgar jini a cikin jirkunan, bi da bi, ba wata cuta da za ta dagula hanji.
Idan an lura da ciwo, to da sannu za su daina damun, yana da muhimmanci kada su daina.
Darasi mai amfani ga kafafu:
- tafiya a wuri tare da ɗaga gwiwoyi (tafiya);
- ƙetaren hanyoyin ƙasa;
- tsere
- kafafu masu juyawa cikin hanyoyi daban-daban;
- Squats
- matse da yatsun kafaɗa;
- ɗaga kafafunku kuma ku juya safa a cikin da'ira;
- sanya kafarka a kan yatsan kuma juya diddige;
- zaune a kan shimfiɗaɗɗen hannu da shimfiɗa ƙafa, jan yatsun ku zuwa gare ku, sannan ya rabu da kai;
- kwanta a kasa ko wani shimfidar wuri, ɗaga kafafunku yadda yakamata, kuma juya ƙafafunku na mintina 2 a cikin da'irar.
Dukkanin aikin ya kamata ayi tare da maimaitawa, kowane 10 sau. Idan za ta yiwu, ku yi motsa jiki sau da yawa a rana, zai fi dacewa. Za ku iya yin shi a kowane yanayi da ya dace muku. Idan akwai yanayin da ya dace, to a wurin aiki, wuraren shakatawa, da sauransu.
Zaman zuciya
Tare da ciwon sukari mellitus na rukuni na biyu, tsarin zuciya kuma yana fama. Motsa jiki na iya taimakawa matakin zuciya da kuma inganta samar da jini ga sauran tsarin jiki.
Amma kafin ka fara wasan motsa jiki na zuciya, ya kamata ka nemi likitanka. Faɗa wa kwararrun game da hadaddun ayyukan da za ku yi. Zai yiwu zai gabatar da haramcin wasun su ko kuma ya ba da shawarar wasu waɗanda suka fi dacewa game da batun ku.
Ayyukan motsa jiki na Cardiac suna kan jerin cututtukan zuciya. Waɗannan sun haɗa da gidaje tare da squats, gudana a kan tabo, gudana da motsa jiki a cikin dakin motsa jiki, amfani da kayan aiki.
Hakanan ya kamata ku yi darasi tare da dumbbells. Yakamata ya dauki mintina 15. Irin waɗannan motsa jiki suna ƙarfafa ƙwayar zuciya kuma suna haɓaka aikin zuciya.
Darasi na iya zama kamar haka:
- shan dumbbell, kuna buƙatar shimfiɗa hannuwanku zuwa garesu kuma a cikin mafi girman matsayi don kawo dumbbell a gabanka, sannan a hankali ku runtse hannunku zuwa matsayinsu na asali;
- haka kuma daga sama kowane daga hannu ya fadi ya lankwashe hannu a gwiwar hannu saboda murhun lebe ya kasance bayan bayan shugaban;
- tare da dumbbells a hannu, mika hannuwanka zuwa garesu kuma a lokaci guda kawo su a gabanka cikin tsawaita, sannan ka koma bangarorin;
- tsaye kai tsaye, ɗaga dumbbell, lanƙwasa gwiwowi, zuwa matakin kafada da sannu a hankali ƙusa hannayenku ƙasa.
Darasi na bidiyo tare da badawa don raunin zuciya:
Wasanni da aka Ba da izini
Ga mutanen da ke fama da ciwon sukari na 2, motsa jiki yana da amfani, amma ba duk wasanni da horo suna aiki daidai ba. Zai fi kyau ba da fifiko ga wasanni masu motsa jiki waɗanda ke da ikon yin amfani da duk tsokoki da tsarin jiki.
Masu ciwon sukari sun fi dacewa:
- yin iyo
- gudana da ire-irensa;
- kan kankara, kan kan kankara, kankara.
Duk da cewa yoga ba wasa ba ne a cikin tsararru na gargajiya, wadannan halaye ma suna ba da sakamako mai kyau, tunda suna da motsa jiki masu amfani ga sassa daban-daban na jikin mutum da dabarun numfashi a maimaita su.
Dokoki don wasan motsa jiki
Kafin fara motsa jiki, yana da mahimmanci a la'akari da halayen jiki don kada ku cutar da kanku. A karkashin manyan kaya, ana samar da insulin, kuma yana cutar da jiki sosai kuma yana haifar da rikicewa.
Don haka, dole ne a tsai da tsari horo da ainihin tsarin aikin tare tare da likitan halartar. Kwararrun zai lura da yanayin kuma, idan ya cancanta, canza tsari da motsa jiki.
Lokaci na farko na darasi zai buƙaci aiwatar da shi a ƙarƙashin kulawar likita, sannan kuma za ku iya riga ku matsa zuwa azuzuwan a gida ko a kowane yanayi da ya dace.
Yakamata a katse makarantu nan da nan idan kun ji ƙaranci da alamu kamar su:
- karancin numfashi
- turba;
- zafi
- canji na zuciya.
Duk wannan tare da babban matakin yiwuwa na iya zama alama ce ta ci gaban haila. Motsa jiki daga aji na horo na zuciya sun fi dacewa da masu ciwon sukari. Irin waɗannan darussan gaba ɗaya ba su ba da gudummawa ga ci gaban tsokoki ba, amma suna taimakawa ƙananan sukari kuma ba sa samun karin fam.
Wadannan darussan sun hada da:
- yin iyo;
- Yin hijabi da gudu ba kakkautawa (bayan cin abinci);
- bike.
Wanene bai kamata ya shiga ba?
Ba wai kawai a karo na biyu ba, har ma a duk wani mataki na ciwon sukari, ana bada shawara a yi wasanni, amma ana motsa jiki gaba ɗaya ga marasa lafiya waɗanda ke da:
- na gazawar koda
- matsalolin zuciya
- rauni na trophic a kafafu;
- mummunan nau'in ma'amala.
Tare da irin wannan karkacewa daga al'ada, yana halatta a yi ayyukan numfashi, yoga na iya taimakawa. Lokacin da yanayin ya daidaita, to, a hankali za ku fara motsa jiki, sannan ku aiwatar da cikakken azuzuwan.
