Maphunziro a zotengera mtima ndi magazi. Zogwiritsira zokambirana komanso malangizo a akatswiri

Kawirikawiri ife sindikuganiza za mmene kusamalira mtima, kuti ichi kutenga bola sadzakhala ndi gwero. Mavuto zambiri mwakachetechete kuchulukirachulukira, osati kuwonekera mpaka ina. The amafa chifukwa ndalama mtima matenda mu mndandanda woyamba, mtima ndi zikwapu mphamvu. N'chifukwa chake n'kofunika kulabadira ziwiya mtima ndi magazi, kuwalimbikitsa, makamaka zolimbitsa thupi. Maphunziro a mtima ndi mmene kupirira, katundu pa zotengera magazi - zinthu zonse zofunika pa moyo wathanzi anthu.

Chifukwa chiyani kuli kofunikira mtima ndi mitsempha ya magazi katundu?

zolimbitsa thupi kumathandiza kuti:

1. Kutsitsa kuchuluka kwa C-zotakasika mapuloteni, amene amakonda maonekedwe a njira yotupa mu thupi.
2. Kutsitsa magazi ndi triglycerides.
3. Kulera mlingo wa mafuta abwino.
4. Lamulo la shuga magazi ndi insulin.
5. kuwonda.

Wongokhala amakwiya mavuto ndi ziwiya mtima ndi magazi. maphunziro a mtima kumachitika pamene adakula mphamvu ya chidule, kumawonjezera mlingo mtima munthawi katundu. Ziwiya pamene achitanso.

Zochita pa mtima

Ndipotu, kuipidwa zokambirana ngati ali lonse zokwanira. Kuphunzitsa mtima kudzera cardio ndi aerobic thupi. Inu mukhoza kupita kuthamanga, kukwera njinga osachepera theka la ola ndi tsiku, kudumpha chingwe, kusambira mu dziwe, othamangitsa ndi sitepe, kuvina kapena kungoti kukonza mphindi madzulo kuyenda 20, kusiya chikepe. Ndi bwino kuti asasiye malamulo:

1. Mulingo woyenera zimachitika pafupipafupi - makumi awiri zana - zana makumi atatu nkhonya (sangakhale pamwamba 130 ndi pansipa 110).
2. Sikutheka kuti angakonze kulimbitsa thupi chosatha ola yaitali kuposa wina (pa zotengera wofooka - Mphindi 30).
3. Kuchititsa magawo izi kawiri atatu sabata.

Kumathandiza zolimbitsa mtima kuthamanga. Musatembenukire kukhala chizolowezi. Kodi kuthamanga atatu kanayi pa sabata kwa mphindi 20, penyani chikhalidwe chanu. Ngati zomverera zosasangalatsa kuyenda.

zinthu zina

Kutopa, zakudya ndi malo pang'onopang'ono kubweretsa ziwiya magazi amamveka kuchuluka, kumene kumakhudza magazi. Mu lotereli Sikuti kokha kudalira thandizo la mankhwala mankhwala, muyenera kubwezeretsa zonse magazi, makamaka capillaries lapansi. Zimenezi zingakuthandizeni kusonyeza ziwiya mtima ndi magazi. Kugwiritsa adzakhala kusonyeza-kugwedera: m'mawa mu bedi, manja ndi mapazi, gwiranani mphindi ziŵiri. Choncho inatenga vibratory lymph capillaries ndi adagawanso kudzera zomwe thupi kutsukidwa wa poizoni. Ndi zofunika madzulo pamaso yogona kwa Bwerezani kukambiranako atasinthana maudindowo.

Ndi kawirikawiri spasms Mitsempha ubongo, kuchititsa kuthamanga kwa magazi, nseru, kuyiwala zinthu, kulankhula, kuyenda kayendedwe, ayenera kuyesetsa kulimbikitsa iwo, kukonza kudya wathanzi, ntchito mankhwala, thupi. Mukhoza kuchita mutu kasinthasintha ndi uku mphindi ziwiri kapena zitatu, ndipo patsogolo anaŵerama ndi nkhuni onyenga. Kugwiritsa yamba mapazi awo patsogolo (unasiya phazi kutalika dzanja lamanja la). Mukhoza atembenuza asynchronously dzanja (kumanzere kutsogolo, mmbuyo), kuchita pachithandara ndi kumbuyo "birch". Zochita zimagwiridwa bwino kwambiri. Ngati minofu khosi ali wofooka, amachita mantha ndiponso Finyani ziwiya magazi kusokoneza magazi. maphunziro awo amathandiza kuti kubwezeretsa ntchito zipangizo ndi zotsatira machilitso ya psinjika.

stagnation magazi mu mwendo mitsempha chidwi. Kulimbikitsa miyendo ziwiya ndi ntchito zawo zabwino, Mpofunika kuyenda pa mawondo ake mmbuyo ndi mtsogolo. M'pofunika kunyamula patsogolo anaŵerama ngati n'koyenera miyendo molunjika, kupeza ndi pansi ndi zala zanu. kwambiri kwa mitsempha mwendo ngati zinthu kuti: kutenga lalikulu anagubuduza pini kapena botolo pulasitiki ndi madzi, gwadani pansi, kuika botolo pa mazira, kukhala pamwamba pa nanga kukwera izo kwa maondo kuti akakolo ndi kumbuyo. Zothandiza umo_mosangalala lumpha, pamene tikusowa mtendere kudali kuyenda.

Zochita kunyumba

Maphunziro a mtima, mitsempha ya magazi ndi maphunziro minofu zichitike kunyumba. Mwachitsanzo, anyonyomala pafupi chitseko. Squat ayenera dzanja doorknob ndi mawondo mu mzere ndi zala. Kuyambira ndi ochepa kubwereza, kuwabweretsa iwo kwa miyezi 2 pamaso 100, kenako zambiri. Choyamba, mwezi squat pa masentimita makumi awiri kapena atatu - zakuya. Kumalimbitsa minofu mtima, msana ndi miyendo. A mwendo minofu kuthandiza kuchepetsa magazi kudzera mitsempha oposa.

M'zaka zaposachedwapa zatchuka ndi Masewerera a Nordic kuyenda nkhuni. Yesani kuyenda rhythmically, ndithudi, pamene ntchito manja ndi miyendo. Zochita izi - anaphunzira za mtima mpweya wabwino!

Kodi wina kulabadira?

Kuwonjezera thupi:

1. Kusiya kusuta.
2. Kuonda ngati onenepa.
3. Tsatirani malangizo a madokotala a mankhwala phwando.
4. Kudya zochepa mchere.
5. Kugona maola 8-9.
6. Kudya zosiyanasiyana zothandiza ndi thanzi.

Minofu mtima ndi bwino chakudya ndiponso kulimbikitsa "Panangin" kulimbikitsa njira kagayidwe kachakudya mu mtima, bwino ntchito yake, kuteteza ukalamba msanga wa myocardium, amene kumathandiza yatsoka a atherosclerosis, kuthamanga kwa magazi, arrhythmia. Ndi bwino kuti anthu athanzi monga njira kulimbitsa minofu mtima, ndi kupewa matenda a mtima. Kapangidwe ka "Panangin" zikuphatikizapo potaziyamu ndi magnesium, amene akhoza kupangidwa tsiku ndi tsiku komanso ndi chakudya. Kudya sipinachi, laminaria, mphodza, oatmeal, mbewu ya mpendadzuwa, chimanga tirigu, mafuta fulakesi, mafuta m'nyanja zikuluzikulu chiwindi zotengera kuyeretsa.

maphunziro a mtima: kugunda kwa mtima ndi ntchito zake

Kodi kudziwa mphamvu ya workouts anu zotsatira? Kudziwa pazipita mlingo mtima, ndi munthu. M'pofunika kuchotsera chiwerengero 220 kuchokera msinkhu wanu. chotsatirachi - izi ndi wanu mlingo pazipita mtima. Wathanzi mtima mu index wa 50-60% ya mlingo pazipita mtima. Izi bwino dongosolo mtima ndi kupuma. Kukwera kwa mtima kwa 80% ya pazipita chimakwirira ambiri Mitsempha, kuchuluka mpweya m'mapapo mwanga, kumaonjezera kukula ndi mphamvu za mtima. Maphunziro mu mzere m'dera chofiira (80-90% ya pazipita) ikuchitika ndi thupi mawonekedwe abwino, moyang'aniridwa ndi achipatala.

kukhala anapitiriza

Musaiwale kuti maphunziro a mtima ndi wamphamvu chitukuko ayenera amakhudzana ndi ofanana kuchuluka chidwi. masiteji onse kuwonjezeka masewera olimbitsa thupi mwamphamvu ayenera zapita pang'onopang'ono, pang'onopang'ono, kuti kuvulaza ziwiya mtima ndi magazi ndi kukhala wamphamvu awo. The mungachite - mosalekeza. Mukapita ku dziwe, kukwera njinga kangapo pa mlungu, kokoka m'mawa zizichitidwa tsiku. Kuwonjezera kale analimbikitsa ndi kugwedezeka, kutembenuka, Mpofunika mndandanda zokambirana kwa ziwiya mtima ndi magazi:

1. Kuyenda pa zala, kukweza maondo anu okwezeka.
2. Manja pa mutu wake m'linga, miyendo kupatula. Nato mbali anaŵerama.
3. Dzanja mu dzanja, kuchepetsa, kuti mbama paphewa.
4. Forward kasinthasintha manja - mmwamba - kumbuyo ndi mosemphanitsa.
5. Potsanzira kupalasa njinga mu malo supine.
6. Cross mapazi kuyenda pa kutalika kwa 30-40 masentimita kuchokera pansi mu malo mosabvuta.

Kumbukirani: sibwino kuchuluka kwa zolimbitsa thupi ndi mphamvu ya katundu, ndipo mosalekeza. Katundu ayenera ziwonjezeke pang'onopang'ono. Pambuyo chofunika kumasuka ulusi minofu kuchuluka ndi minofu mtima, mitsempha kulimbitsa, kupirira anawonjezera.

Kulimbikitsa mtima ndi otchuka maphikidwe ndi

Nkofunika kuti minofu mtima kupeza mavitamini zofunika, ndiye ena workouts sangachite. Naŵa nsonga ochiritsa:

1. Sakanizani akanadulidwa zouma apricots, mtedza, mkuyu, mandimu ndi peel, zoumba uchi. Zonse magalamu 250. Kusunga mu firiji. Tengani katatu patsiku, supuni.
2. A theka chikho cha madzi kutenga supuni ya hawthorn, wiritsani kwa mphindi makumi atatu. Kumwa kotala chikho katatu pamaso chakudya.
3. Tengani magalamu 10 la ndimu mankhwala, liziwawa St. John, masamba birch magalamu 30 fireweed. Zaparivat supuni pa 300 ml ya madzi. Tengani katatu pa tsiku pa galasi.
4. Ikani supuni buckwheat 500 ml madzi, kusiya ola 2. Kumwa galasi limodzi katatu.
5. Asanu supuni therere rosemary anatsanulira 100 ml ya mowa wamphamvu, amalimbikira masiku 7. Kudya madontho twente-faifi katatu theka la ola pamaso chakudya.

Khalani wathanzi!