Momwe mungapewere kupanikizika ndi masewera olimbitsa thupi

Zamkati

• Kuphunzitsa kuchepetsa kuthamanga kwa magazi
• Ubwino wochita masewera olimbitsa thupi
• Zizindikiro zomwe muyenera kusiya kuchita

Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino kwambiri yochepetsera kuthamanga kwa magazi, komwe kumatchedwanso matenda oopsa, chifukwa kumathandiza kuti magazi aziyenda bwino, kumawonjezera mphamvu ya mtima komanso kumawonjezera kupuma. Zina mwazinthu zomwe akuyenera kuchita ndikuyenda, kusambira, madzi othamangitsa ndi kuphunzitsa zolimbitsa thupi osachepera katatu pamlungu osachepera mphindi 30.

Komabe, musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti munthu amene ali ndi matenda oopsa apite kwa dokotala kuti akamuwunikire, kuphatikizapo kuyezetsa magazi ndi mtima kuti awone ngati angathe kuchita masewera olimbitsa thupi popanda malire ndipo, asanayambe kuchita masewera olimbitsa thupi ayenera kuyeza yambitsani ntchitoyi pokhapokha kukakamizidwa kuli kochepera 140/90 mmHg.

Kuphatikiza pa kuchita masewera olimbitsa thupi, ndikofunikira kudya chakudya chopatsa thanzi komanso chopatsa thanzi, kukhala ndi mchere wambiri, wopanda soseji kapena zokhwasula-khwasula ndipo nthawi zina, kugwiritsa ntchito mankhwala omwe dokotala akuwatsimikizira kuti muchepetse kupanikizika, kuthandizira kuti izi zisawonongeke mkati mwazikhalidwe, zomwe ndi 120/80 mmHg.

Kuphunzitsa kuchepetsa kuthamanga kwa magazi

Pofuna kuchepetsa kupanikizika, zochitika zolimbitsa thupi ziyenera kuchitidwa tsiku lililonse zomwe zimathandizira kutsika kwa mtima, kukulitsa kulimba kwa mtima ndikuwonjezera kupumula. Chifukwa chake, kuti muchepetse kuthamanga kwa magazi, zotsatirazi ziyenera kuchitidwa:

• Zochita za Aerobic, monga kuyenda, kusambira, kuvina kapena kupalasa njinga, mwachitsanzo, osachepera 3 pa sabata kwa mphindi zosachepera 30 poyenda pang'ono mpaka pang'ono yomwe imakulitsa mphamvu yakumvera mtima;
• Zochita za Anaerobic, osachepera kawiri pa sabata ndipo zomwe zimatha kuphatikizira zolimbitsa thupi ndikuthandizira kulimbitsa minofu, kuchita masewera olimbitsa thupi 8 mpaka 10 ndikubwereza bwereza, pakati pa 15 mpaka 20, koma pang'ono ndi ma seti, 1 mpaka 2, mwachitsanzo.

Ndikofunikira kuti munthu amene ali ndi kuthamanga kwa magazi azichita zolimbitsa thupi molingana ndi malangizo a wophunzitsayo, chifukwa ndizotheka kuwongolera kusiyanasiyana kwa kuthamanga, mayimbidwe ndi kugunda kwa mtima, kuphatikiza pakupewa kuthamanga kwa magazi kuwonjezeka kwambiri panthawi yochita masewera olimbitsa thupi. khama.

Ubwino wochita masewera olimbitsa thupi

Pogwiritsa ntchito zolimbitsa thupi nthawi zonse, ndizotheka kuti kuthamanga kwa magazi kumachepetsa kupumula, panthawi yochita masewera olimbitsa thupi komanso mutatha kuchita masewera olimbitsa thupi, ndipo kumatha kutsika kuchokera ku 7 mpaka 10 mmHg poyerekeza ndi kukakamizidwa koyambirira. Kuphatikiza apo, chifukwa cha kayendedwe ka kuthamanga kwa magazi, kusintha kwa kupuma ndikuwonjezera mphamvu yamtima, kukulitsa thanzi.

Kuchita masewera olimbitsa thupi kumathandizira pakakhala pang'ono kapena pang'ono kuthamanga kwa matenda oopsa, nthawi zina kupewa kugwiritsa ntchito mankhwala osokoneza bongo kuti muchepetse kupsyinjika komwe dokotala akuwonetsa kapena kuchititsa kuchepa kwa mankhwala a antihypertensive oyenera kuthana ndi matendawa.

Onerani kanemayu ndikuwona maupangiri ena owonjezera oopsa:

Zizindikiro zomwe muyenera kusiya kuchita

Anthu ena, makamaka omwe sanazolowere kuchita masewera olimbitsa thupi, amatha kuwonetsa zizindikilo ndipo akuwonetsa kuti ndibwino kusiya kuchita masewera olimbitsa thupi, monga kupweteka mutu ndi chizungulire, kuwona masana, kutuluka magazi mphuno, kulira khutu ndikumva kudwala.

Zizindikiro zikayamba kuonekera, ndikofunikira kuyeza kuthamanga kwa magazi kuti muwone ngati zolimbitsa thupi ziyenera kuyimitsidwa komanso ngati pakufunika kuti munthuyo apite kuchipatala. Pakati pa muyeso, ngati zikupezeka kuti kuthamanga kwambiri, komwe kumakhala koyamba kuwonekera pa polojekiti, kuli pafupi 200 mmHg, ndikofunikira kusiya ntchitoyi, popeza pali mwayi waukulu wokhala ndi vuto la mtima. Kenako dikirani kuti kukakamizika kutsike pang'onopang'ono, ndipo phindu liyenera kukhala locheperako pakapuma mphindi 30.

Kuphatikiza apo, wodwala yemwe ali ndi matenda oopsa nthawi zonse ayenera kuyeza kupanikizika asanayambe kuchita chilichonse kuti adziwe ngati angathe kuchita zolimbitsa thupi, ndipo ayenera kuyamba kuchita zolimbitsa thupi ngati ali ndi vuto lochepera 140/90 mmHg. Dziwani zambiri za kuthamanga kwa magazi.