Li-gymnastics bakeng sa atherosclerosis ea lijana tsa libaka tse tlase

Atherosclerosis ke lefu la mokelikeli oa mali leo ho potoloha ha mali le metabolism ho hoholo le ho feta. Sesosa sa lefu lena ke ts'ebetso ea sclerotic, e lebisang ho fokotseng karolo ea sefapano sa sekepe, ka hona mali a ea le ho feta, a lebisang ho lefu le tlase la litho.

Ketsahalo

Atherosulinosis ea lijana tsa mabelo a tlase haholo e ka qala ho ba bongoaneng, ha, ka lebaka la botenya, methapo ea methapo e qala ho koaloa ke mafura, e ka bang lithapo tse teteaneng. Ha ho na ho ba le matšoao ho fihlela matla a methapo ea methapo a fokotsoa ka 2/3 kapa ho feta, 'me li-plaque tsa cholesterol ha li thibele phepo ea litho tsa bohlokoa.

Ha e le hantle, atherosclerosis ea likepe tsa mabelo a tlase e ama banna ba fetang lilemo tse 40, empa e atile ho banna ba fetang lilemo tse 55. Ha re khone ho bua ka tloaelo ea lefu lena, hobane le haeba ho na le tšusumetso ea mantlha kholisong ea atherosclerosis ke tšebeliso e kholo ea lijo tse se nang phepo, haholo mafura, linoko tse ngata, tse tsubang le tse halikiloeng. Ntho e 'ngoe ea bohlokoa e lebisang ho lefu lena ke litloaelo tse mpe, tse kenyeletsang ho tsuba le ho se sebetse (botsoa le bona ke tloaelo e mpe).

Matšoenyeho, ho sithabela ha methapo, hypothermia ea likarolo tse tlase hangata e le tšusumetso e potlakisang ho hlaha ha atherosclerosis. Ho mafu a kopaneng, ho bohlokoa ho totobatsa botenya le lefu la tsoekere, tse amang boemo ba methapo ea mali hampe.

Atherosclerosis ea lijana tsa lipheo tse tlase e ka baka maloetse a kang myocardial infarction, lefu la pelo la pelo, stroke, ho ruruha ha masapo, e lebisang ho sebetsaneng ha renal, lefu la tsoekere le mafu a mang.

Qalong ea nts'etsopele ea atherosulinosis ea liphula tse tlase, mesifa ea namane e bohloko, bohloko bo tšoana le ho chesa, kapa inflation e tsoang kahare ebe e fetoha mokokotlo. Ha ho na ho ba le bohloko bofe kapa bofe, empa o ka utloa hore maoto a khathala kapele nakong ea ho ikoetlisa - hona ke litholoana tsa ischemia ea masculature ea masapo. Empa kamora ho khathala hona, kamora nako e itseng, ho ntse ho na le bohloko bo boholo, boo qalong bo bang teng ha motho a tsamaea, ebe o nyamela kamora ho phomola. Kamora nako e itseng, bohloko bo ka hlaha leha e le bosiu, bo tsamaea le makhopho a mesifa ka har'a manamane a maoto.

Haeba atherosulinosis ea likarolo tse tlase e sa phekoloe, bohloko bo tla ba matla, trophism (sebopeho le tšebetso, e itšetlehileng ka phepo e nepahetseng) ea lisele tse fetoha le ho feta - lipekere li fetoha tse boreleli, letlalo le ba le boreleli, le boreleli ebe le omme ho fihlela le petsoha. Mokhahlelo oa ho qetela oa bokuli o amahanngoa le ho etsoa ha lisele le lefu (necrosis) tsa lisele, ka linako tse ling ho hlaha maloetse, moo leoto le lokelang ho khaoloa.

Ha ho na mekhoa ea ho phekola atherosclerosis, ka hona lefu lena le tlameha ho fumanoa kapele mme nts'etsopele ea lona e emise. Sena se thusa boikoetliso ba bongaka ba bongaka, mekhoa ea 'mele le lijo tse khethehileng, tseo ka thuso ea lijo tse khethehileng le ho ba teng ha lijo tse matlafatsang li thusa ho ntlafatsa boemo ba methapo ea mali, phallo ea mali le phepo e nepahetseng ea litho tsa maoto. Phekolo ea litlama, kalafo ea bongaka maemong ana, katleho ea tsona e netefalitsoeng ke mahlale a semmuso, ea thusa.

Ho ikoetlisa

Ho ikoetlisa ho ka etsoa hangata ka letsatsi, bakeng sa metsotso e 'maloa ka nako e le' ngoe. Se ke oa inahanela. Ho ikoetlisa ka tsela ea kalafo hoa sebetsa, empa ho kopantsoe le kalafo e boletsoeng ke ngaka. U boetse u hloka ho kopana le setsebi litabeng tsa kalafo ea boikoetliso (boikoetliso ba 'mele), boo, ho latela litaelo tsa ngaka le litšobotsi tsa' mele oa hau, bo tla khetha mekhatlo eo e tla u tlisetsa katleho e kholo. Re ikoetlisa ka makhetlo a leshome motho ka mong.

Ho ikoetlisa joang?

Tšebeliso ea mefuta e fapaneng ea boikoetliso ba 'mele e na le tšusumetso ea mantlha: maikutlong a mokuli a phahama, ka lebaka leo ts'ebetso ea methapo ea methapo e ntlafatsang hantle, mme ts'ebetso ea ts'ireletso e etselitsoeng ho hlaphoheloa e sebetsa.

Taba ea bobeli, metabolism le phallo ea mali ea pelo e ntlafalitsoe. Lintho tsena li eketsa ho fokola ha myocardium, ho e matlafatsa, 'me butle-butle ho khutlisetse dikahare tsa cholesterol ho tloaelehileng. Har'a lintho tse ling, boikoetliso, haholo ho phefumoloha, ho ntlafatsa mesebetsi ea mmele ea ho nchafatsa, ke hore, motho o tla khona ho sebetsana ka katleho le lefu la vascular.

Kahoo, mesebetsi ea mantlha ea kalafo ea ho ikoetlisa bakeng sa atherosulinosis e kenyeletsa:

Tsamaiso ea pelo
Ho ntlafatsa ts'ebetso ea phallo ea mali le tsamaiso ea methapo e kholo,
Normalization ea metabolism.

Sebelisa kalafo ea ho ikoetlisa bakeng sa atherosulinosis ea likarolo tse tlase

Khetho ea boikoetliso bo itseng e tla ipapisa le hore na mokha oa lefu lena o kula hakae, ka lebaka leo, ho hlokahala hore u utloisise pele.

Mokhahlelo oa pele o tšoauoa ka matšoao: bohloko maotong, ho akheha ha menoana, mokhathala ha o tsamaea, o ts'oeroe.
Ho la bobeli ho bonoa: ho arohana ha nakoana, bohloko bo eketsehang, liphetoho tsa trophic, mokhathala maotong leha o phomola.
Karolong ea boraro le ea bone, gangren e qala ho ba teng, bohloko bo eketseha haholo, ho thata hore motho a tsebe ho tsamaea esita le limithara tse seng kae.

Mehatong ea pele, boikoetliso bo bongata bo ka sebelisoa bakeng sa maoto le mosifa. Boikoetliso ba ho phefumoloha le bona bo sebelisoa. Ha e le hantle, boikoetliso bohle ba kalafo ea methapo ea methapo ea methapo e tlase bo theoha ho hatella mesifa e meholo le e meholo maotong a amehang. Leha ho le joalo, ho fetelletsa ho hongata ho tla ba kotsi, kahoo ho bohlokoa ho buisana ka palo ea boikoetliso le ngaka ea hau.

Boikoetliso ba bongaka ba kalafo bo nang le atherosclerosis e felisang maoto bo kenyelletsa kemiso e itseng ea boikoetliso.

Mona ke tse ling tsa tsona:

Lula setulong, phomola. Ho phahamisa matsoho, ho phefumoloha, ho theola moea. U ka pheta makhetlo a 7.
U lutse setulong, tobetsa menoana ea hau mahetleng a hau. Etsa metsamao e potolohang: Linako tse 10 ka makhetlo a 10, khahlano le tse ling tse 10 - khahlano le. Shebella ho phefumoloha ho lekanang.
Lula setulong se shebileng ka morao. Otlolla maoto pele. Inhale 'me u otlolle letsoho la hao le letona ho leoto la hao le letona, exhale. Nka boemo ba ho qala. Pheta boikoetliso makhetlo a 5-7, o chencha lehlakoreng le letona le le letona.
Khutla hanyane, inhale. Khutlela boemong ba ho qala le exhale. Sebelisa ho lula makhetlo a 5-8.
Ha u eme, ema ka menoana, u phahamise matsoho 'me u heme. Ebe o theola tlase mme o exhale. Etsa makhetlo a 4-5.
Beha matsoho a hao lebanta la hau, etsa metsamao e potolohang le 'mele oa hau makhetlo a 5 ntlheng ka' ngoe. Shebella ho phefumoloha ho lekanang.
Beha letsoho la hao ka morao ho setulo. Etsa metsamao e fapaneng ka leoto: e tsamaise ho tloha lehlakoreng le leng, holimo le tlase, u sisinye mesifa ea namane hanyane. Pheta makhetlo a 6-8.
Tsamaea ho potoloha le phapusi bakeng sa metsotso e 1-3, u phahamisitse mangole a hau holimo. Ena ke boikoetliso bo botle haholo ba atherosclerosis.
O robala mokokotlong oa hao, inama maoto hanyane mme o a phahamisetse holimo hosele ka 60 °, o ts'oere ka matsoho. Ebe u qala ho khumama le ho emisa maoto ho fihlela mokhathala o hlaha hanyane. Kamora ho lula setulong, ema ho fihlela maoto a tlatsitsoe hape ka mali.
O tšoere mokokotlo oa setulo, o qala ho robala. Exhale ntlheng e tlase ka ho fetisisa, inhale sebakeng se phahameng ka ho fetisisa. Ho ikoetlisa ho etsoa makhetlo a 6-8.
Itšepa ka makhetlo a 'maloa' me u tsoe ka makhetlo a 'maloa, u its'etle ka morao le ho inella.
U lutse setulong, phahamisa serethe ebe u tiisa mesifa ea namane bakeng sa metsotsoana e 2-3, ebe u theola tlaase 'me u phomole. 5-8 makhetlo.

Kahoo, re ile ra hlahloba boikoetliso bo tsebahalang haholo ba ho pepesa litho tsa methapo ea mokokotlo ea mokokotlo.

Ka atherossteosis, boikoetliso ba ho tsamaea bo bohlokoa haholo. Mokuli o lokela ho tsamaea a le hole. Joale nako le lebelo la ho tsamaea ka boeona li eketseha butle-butle. Ha u etsa qeto ea mojaro, ho bohlokoa ho etela ngaka. Boikoetliso bo tšoanang ba 'mele bakeng sa stenotic atherosclerosis le bona bo sebelisoa.

Boikoetliso ba atherosulinosis ea lijana tsa lipalo tse tlase nakong ea mophato oa 3 kapa oa 4 oa lefu lena le lokela ho khethoa ka hloko e kholo. Ho khothalletsoa ho etsa, pele ho tsohle, ho ikoetlisa ka ho phefumoloha le boikoetliso bo fapaneng ba 'mele.

Boikoetliso ba 'mele bakeng sa atherosulinosis: litekanyetso tsa boikoetliso

Boikoetliso bohle bo hlalositsoeng ka tlase bo lokela ho sebelisoa nakong ea thupelo e khutsitseng ea atherosclerosis le methating ea eona ea pele. U boetse u hloka ho nahana ka lilemo tsa hau le boemo ba 'mele.

Haeba le bohloko bo bonyenyane bo hlaha, mokuli o lokela ho phomola metsotso e 'maloa ebe o tsoela pele. Haeba u khobile matšoafo u ikoetlisitse libeke tse 2-3 'me ka nako e ts'oanang u sa utloe bohloko, joale o ka qala ho eketsa mojaro.

Li-gymnastics tsa atherosclerosis ea lipheletso tse tlase, palo e rarahaneng ea 1. E etsoa ka boemo ba ho ema.

Ema ka menoana. Fetisetsa boima ho tloha leotong le leng ho ea ho le leng. Leka ho etsa tsohle hantle ntle le ho tsitsipana. 5-8 makhetlo.
Tsamaea sebakeng, o phahamise mangole a hau. Metsotso e fokolang e tla lekana.
Tobetsa matsoho ho lebanta la hao. Inama leoto 'me u qale ho etsa metsamao e chitja, u leka ho boloka botsitso. Linako tse 5,6 ntlheng ka 'ngoe.
Ema ka pel'a lerako. Tobetsa ka menoana ea hau ka cm 40-50 ho tloha mokatong
Tsamaea ho potoloha le phaphatha le lirethe ka metsotso e mehlano.
Phahamisa leoto le sephara ebe o le potoloha hanyane ka ho le letšehali le ka ho le letona. Boloka moea oa hau o tsitsitse.

Boikoetliso ba 'mele bakeng sa atherosulinosis ea leoto, nomoro ea 2 e rarahaneng. E etsoa ka mokhoa oa leshano.

Beha moqolo kapa mosamo ka tlas'a mangole a hau. Tsamaisa maoto a hao ka ho le letšehali le ka ho le letona.
Beha matsoho a hao ka pele ho sefuba. Phefumoloha ha o ba hasanya, 'me u exhale ha u khutlela boemong ba ho qala. Pheta makhetlo a 4-5.
Boloka maoto a hao ka tlasa uena, ntle le ho tlosa maoto a hao betheng.
Tobetsa leoto ho isa mpeng ea hau, u ithuse ka matsoho ka bobeli. Etsa makhetlo a 3-4.
Finyella matsoho, 'me u otlolle matsoho ka mahlakoreng' me u qale ho a khumamela, u etse boiteko.
Fetolela ka mpeng ea hao, beha liatla tsa hau tlasa seeta. Qoqa makhetlo a 'maloa ka maoto.

Boikoetliso ba ho ikoetlisa bakeng sa atherosulinosis ea lijana tsa likarolo tse tlase, e rarahaneng No. 3. E etselitsoe boemong ba ho lula.

Kopanya maoto, etsa maoto a potoloha makhetlo a 4-5.
Beha matsoho thekeng, phahamisa maoto ka holim'a letheka la hau, u bapala "lutse u lutse".
Otlolla matsoho a hao ka pele sefubeng sa hao. Ho fetola 'mele lehlakoreng, otlolla matsoho le ho hema. Ebe u khumama, u busetse matsoho a bona boemong ba bona ba pele, exhale. Pheta makhetlo a 2-3.
E-ba le phomolo. Beha matsoho a hao lebanta la hao 'me u heme ka thata, butle butle ka motsotso o le mong.
Kenya rolara tlasa maoto a hau 'me u pikitla maoto ho eona.
Phahamisa leoto hanyane mme oa le silila, o leka ho sisinya mesifa.

Boikoetliso bo khahlisang bakeng sa aortic atherosulinosis

Ho ikoetlisa ho phekola ho thusa ho hlophisa tsamaiso ea methapo. Mofuta ona oa boikoetliso o sebetsana le khaello ea mali liseleng le ho itšireletsa khahlanong le stroke. Mona ke maqheka a sebetsang ka ho fetisisa.

Bula molomo hanyane ka hanyane, o ama leleme mahalapeng a haufi le meno a ka pele. Qala ho hema ka nko ea hao ka khutso, o laola ho hema le ho hema ka hohle. Ka nako ea pululelo, ho bitsa molumo "s" ha o ntse o exhaling - "hum". Etsa makhetlo a 2-3 ka letsatsi bakeng sa metsotso e 10-15.
Etsa ho phefumoloha ka nko e le 'ngoe ea nasal. Ho etsa sena, e koale ebe u phefumoloha ka matla, u tlatsa sefuba le mpa ka moea. Tšoara moea oa hau bakeng sa metsotsoana e seng mekae 'me u tsoe ka noutril e neng e koetsoe. Pheta sena ka metsotso e 5-7.
Inhale ka nko, tšoara phefumoloho bakeng sa metsotsoana e 3-4, u otlolle molomo ka thipa 'me butle-butle ka likhefu, exhale.

Na hoa khoneha ho bapala lipapali ka atherosclerosis

Ngaka e 'ngoe le e' ngoe e nang le bokhoni e tla araba hore thuto ea 'mele ha e khonehe feela, empa e hlokahala hape.

Ha ho etsoa metsamao e sebetsang ho etsahala vasodilation, e khutlisang phallo ea phallo ea mali ho tsona, ha lisele tsa tsona li li fepa li na le oksijene e felletseng.
Mesifa e sebetsang nakong ea boikoetliso ba 'mele e tlosa mesaletsa e bakoang ke ho fokolisa leseli la methapo ka methapo le methapo ea methapo ea kutlo.
Ka linama tse futhumetseng, eseng feela phepelo ea mali ea eketseha, empa le lijana tse sa sebetseng phomolong (likhalase) li buloa, tse bohlokoa haholo ho lefella ho haella ha phepo e nepahetseng atherosclerosis e matla.
Meroalo ea Cardio e eketsa contractility ea myocardial, butle-butle e etsa hore morethetho le matla a pelo a eketsehang.
Ho ikoetlisa ka ho phefumoloha ho ntlafatsa mali le oksijene, ho potlakisa metabolism ebe ka tsela eo ho theola boemo ba cholesterol e "mpe"e kentsoe leboteng la methapo ea mali.

Taba ea mantlha ke hore litlelase ha li etsahale ka nako ea ho eketseha ha mathata a bakoang ke atherosulinosis (ho nyekeloa ke pelo, microstroke, ho ferekana ho hoholo ha phallo ea mali mangoleng kapa mala. Empa kamora nako e mpe ea pathology, hape ha e na thuso ho lieha ka kalafo ea boikoetliso: sekhahla sa ho khutlisetsoa ha mesebetsi ea 'mele se itšetlehile ka sona.

Mokhoa oa kalafo le thibelo ea atherosulinosis o sebelisa metsamao e ikemetseng ea mokuli o bitsoa kinesitherapy.

Tabeng ea methapo ea methapo, li bohlokoa haholo. aerobic boikoetliso - bo etsoang ka moea o hloekileng o hloekileng. Nakong ea boikoetliso, o lokela ho hema ka matla, o pepeta ho mojaro le ho inhal le ho phomola.

Ditlelase Boikoetlisongha e loketse motho e mong le e mong: li bontšoa e le prophylaxis ea atherosulinosis kapa mehatong ea eona ea pele. Ho rarahana ho loketseng ho tla khethoa ke ngaka ka bonngoe, ho latela tekanyo ea tšenyo ea methapo.

Boikoetliso ba bongaka ba kalafo e entsoe ke:

kamora ho khutsisa ho khutsitseng le ho ts'oasa mesifa kamora moo,
ntle le baemeli ba bohlokoa ba boima ba 'mele (ntle le bona kapa ka boima ba' mele),
ka lebelo le tlase ntle le ho tsitsipanya le ho sisinyeha ka tšohanyetso,
khafetsa, ka taolo ea bophelo bo botle le pulse.

Koetliso ea pele Ho bohlokoa ho qala ka meroalo e nyane le nako e lekaneng, ho baka ho ferekana hanyane feela, mme eseng ho sitoa ha ho otla ha pelo, ho hema ka thata, ho akheha ho matla ha methapo ea mali hloohong. Kamora ho tloaela mojaro, ho hlokahala hore o eketsehe ka mokhoa oa phallo. Setsebi ho tsa kalafo ea boikoetliso se tla u joetsa lebelo, le shebisisa matšoao a sekhahla sa pelo, khatello le sekhahla sa ho hema nakong ea thuto ea pontšo.

Boikoetliso ba 'mele ba methapo ea methapo ea kelello le molala

Ka ho hloloa ha mokhoa ona oa lehae, boikoetliso bo etsoa ka hloko e kholo, butle, hantle, ntle le ho phefumoloha. Ho khothatsa mosebetsi oa lijana tsa bokong le molala, ho sebelisoa li-tilts tsa hlooho: ho ea pele, morao, lehetleng, ho retelehela ka mahlakoreng - hofihlella makhetlo a 15 ntlheng ka 'ngoe.

Empa tefo e latelang e tla khahla le ho feta: ho hula lipalo ho tloha ho 1 ho isa ho 10 le ka lehlakoreng le fapaneng ka nko moeeng, mehato eohle e lokela ho etsoa ka bophahamo bo boholo bo ka khonehang. Maemong ana, ho rarahane hohle ha metsamao e bontšitsoeng ho lefu la mokokotlo le cervical atherosulinosis ho etsoa. Kamora 'mele e bonolo joalo ea boikoetliso, e lula e phahamisa le ho theola mahetla makhetlo a' maloa.

Ntoeng ea ho loants'oa lithethefatsi tsa methapo ea karolo e kaholimo ea mali, boikoetliso ba ho hanana bo tla thusa: o hloka ho roala menoana ea hau, qala ho e beha phatleng ea hau mme o phomole hlooho ea hau ka matla, a e ts'oaretse hoo e ka bang halofo ea motsotso. Ebe u tsamaisetsa matsoho a hao morao hloohong, 'me u phete ketso eo.

Ho molemo ho etsa boikoetliso ba 'mele bakeng sa lijana tsa hlooho le molala hoseng, ka tsela eo, ho ntlafatsa phallo ea mali, le ho a hlophisa ho sebeletsa letsatsi le tlang.

Ho tsamaea le ho matha

Joale haholoanyane ka koetliso ea Cardio.Ho tsamaea le ho baleha ho tlisa hoo e batlang e le mesifa eohle ho sebetsa, ka hona ho ama mosebetsi oa pelo le boemo ba methapo eohle ea mali ea 'mele. Ho fumana phello ea kalafo, ho eletsoa ho ikoetlisa letsatsi le leng le le leng, mme haeba ho sa khonehe, bonyane letsatsi le leng le le leng. U ka sebelisa treadmill e kentsoeng moeeng o mocha.

Sebaka se loketseng sa ho tsamaea ke ho tloha ho 2 km (ho batho ba baholo, ba qalang kapa ba nang le atherosulinosis e kholo ea likepe) ho ea ho 5 km (bakeng sa bacha, ho eketsa mojaro kapa matsatsing a pele a lefu lena).
Ho matha ho qala ka 3 km, butle-butle ho eketsa sebaka ho isa ho 8-10 km. Pele o qala morabe ho hlokahala hore o buisane le setsebi (fumana lebelo le khothalelitsoeng, sebaka, nako e nepahetseng ea ho matha).

Ho thatafatsa koetliso ea Cardio, ho bohlokoa ho khetha mekhoa ea naha, ho potlaka le ho fokotsa lebelo, kapa ho kenya boikoetliso ba 'mele lipakeng tsa likarolo tsa tsela.

Ho baleha ha ho kgothaletswe: o hloka ho sebedisa sebopeho se itseng sa lebelo.

Ho tsamaea le ho potlakisa.
Ho baleha
Matlafatsa le ho fokotsa butle.
Ho baleha
Ho tsamaea ka sekhahla.

Ho phefumoloha ho tebileng, ho kopana le likhahla tsa 'mele ho ea pele ka matsoho a thelisang le ho hema ka thata, ho tla khutsisa ho hema kamora ho ikoalla.

Yoga le Qigong bakeng sa Atherosclerosis

Mekhoa ena e 'meli e amana haufi le boikoetliso ba ho phefumoloha. Ho rarahana ha bona ho kenyelletsa ho thuisa, ho ikoetlisa 'meleng,' me ho na le qigong, bonono ba sesole.

Boithuto bo bontšitse hore yoga le qigong (hammoho le ho kopanngoa ha tsona ka sebopeho sa qigong yoga) le atherosulinosis ea likepe tsa methapo ea kutlo li lekana khatello ea methapo ea kutlo, ho ntlafatsa kutlo le pono, ho kenya mohopolo mohopolong le ho etsa hore khatello ea mali e felle.

U ka ithuta ho ithuta, ho ithuta ho hema le ho thuisa ka nepo feela ka beng ba tsebo ena ea bonono. Ngaka ea kalafo ea boikoetliso e lula e fumana tumello ea ho ikoetlisa ho latela boemo ba tšenyo ea methapo.

Moriana oa litlama o tla thusa ho kopanya sephetho sa boikoetliso ba bongaka. Mokhoa oa moprofesa e bile mokhoa o phethahetseng ka ho fetisisa kalafong ea mafu a mangata, ho kenyeletsa atherosclerosis Sergey Bubnovsky: Ka boeona o fana ka motsoako oa phekolo ea boikoetliso, physiotherapy, sebetsa ho li-simulators tsa decompression le ho phefumoloha ho nepahetseng.

Litlhokomeliso tsa Bohlokoa

Boikoetliso ba 'mele ba methapo ea mali netefatsoang molemong oa:

mafu a tšoaetsanoang a hlobaetsang
mocheso o eketsehileng oa 'mele
ho mpefatsa hoa maloetse a sa foleng,
tloaelo ea ho ba le thrombosis,
maqeba a mabe
ho tsoa mali
lefu la bohloko bo boholo.

Ha ho na le li-contraindication, molao-motheo oa boikoetliso ba physiotherapy o lula o sa fetohe: ea pele, futhumala le ho otlolla, ebe butle-butle eketsa mojaro, ebe o otla hape o otlolla hape. Pakeng tsa setha, phomolo ea metsotso e 2-3 e ea hlokahala. Ho ikoetlisa ho ke ke ha etsoa ka mpeng e se nang letho: lihora tse 1.5 pele u ikoetlisa, ho hlokahala hore u je ntho e bobebe. "Phuthumatsa" pelo e ka khona ho 30% ea maqhubu a pele (phomolong).

Ho etsa mojaro o akaretsang letsatsi le letsatsi ho ka hlahisa litholoana tse ntle ho feta ka ho intlafatsa ka ho ikoetlisa ka thata. Haeba u eketsa phepo e nepahetseng 'me u lahla lithethefatsi tse kotsi, katleho e tla loaneloa khahlanong le arteriosclerosis!

Mokhoa oa ho ikoetlisa o tla thusa joang ho phekola atherosclerosis?

Ts'ebetso eohle ea pelo le methapo e koetliselitsoe le ho matlafatsoa, e thibelang kapa e fokotsa butle-butle tsoelo-pele ea lits'ebetso tsa atrophy ea tishu.
Ho sisinyeha ha oksijene le limatlafatsi tse tsoang 'meleng ho ea maling ho tloaelehile.
Ho hloleha mosebetsing oa metabolism hoa felisoa, ho kenyeletsoa mafura. Ka lebaka leo, k'holeseterole e phahameng, e bakang meqomo ea methapo, e fokotseha maemong a tloaelehileng.

Li-gymnastics tsa atherosulinosis ea likepe tse lipheletsong tse tlase ke karolo ea mofuta oa phekolo ea boikoetliso, empa eseng lipapali. Ho qetela ho tsamaisana le ho teba le ho le thata ho mamella mojaro, mme e hanyetsoa ho bakuli ba nang le lefu lena la methapo. Ho ikoetlisa ho lokela ho ba bonolo ho etsa le bonolo, ho kenyelletsa boikoetliso ba ho hema. Haeba mokuli a ntse a lebile pheko, o ka kenyelletsa dumbbells ea 1kg ho tlhaiso ea hau. Bakuli ba tsofetseng kapa ba boima ba eletsoa hore ba ele hloko ho tsamaea butle.

Mokhoa oa ho khetha boikoetliso bo nepahetseng

Metsoako ea boikoetliso bakeng sa maoto e tlameha ho latela litekanyetso:

Lintho tsohle li etsoa ka boima ba tsona bo tlase kapa ntle le tsona ho hang.
Ho tsamaea ka mokhoa o sebetsang le mesebetsi bakeng sa ho phefumoloha ka nepo.
Hoa hlokahala ho laola palo ea ho pheta-pheta ho ipapisitse le lilemo, ho teba ha nako ea lefu, boemo ba bophelo bo hona joale le karabelo ea liphello ho molumo o tlang (qala ka mokhoa o bonolo).

Mekhahlelo ea Boikoetliso ba Boikoetliso

Sekete sa linaleli se nolofalitsoeng

Karolo ea bohlokoa ea eona ke ho tsamaea. Lisebelisoa li bonolo ho li phetha ebile ha li bolele hore mojaro o mong o bonahala. Boikoetliso ba 'mele bo etsoa butle butle hape hantle, ntle le ho sisinyeha ka tšohanyetso, ka lebelo le phethehileng. Kamora 'boikoetliso bo bong le bo bong, ho khothalletsoa ho phomola bonyane motsotso o le mong pele o fetela pele. Qetellong ea thuto ke ho tsamaea metsotso e 1-1,5.

Tekanyo ea bobeli (e bohareng) ea boima

Lebelo le eketseha hanyane, litlelase ka botsona li ba thata ebile li ba telele, mokuli o tlameha ho etsa boiteko ba ho li tsamaisa.

Ho behiloe bothata bo boholo

Ho khothalletsoa bakuli ba haufi le pheko e felletseng. Ho khetha ke karolo ea lenaneo, ho kengoa tšebetsong ha ho utloise bohloko. Boikoetliso bo hlalositsoeng bo ka fetoloa, ba eketsa kapa ba fokotsa boima ho latela mmuso.

O robala mokokotlong oa hae

Otlolla le ho phomotsa mesifa ea hau ka bolokolohi. Hoa hlokahala ho koba leoto le letšehali ka mangoleng joalo ka ha motsamao oa lenonyeletso o o lumella. Nakong ea sena, leoto le menoana ea maoto li tsamaea butle ka holim'a metsi. Tsoela pele u khumama, empa u se u le sebakeng sa lefu la lefu la lifuba, u hulanye leoto ho uena 'me u tobetse matsoho ho leka ho boloka mokokotlo oa hau o hatelletsoe ka ts'ehetso. Khutlela boemong ba ho qala 'me u etse joalo ka leoto le letona. Pheta boikoetliso makhetlo a ka bang 10.
E bohlokoa bakeng sa atherosclerosis ke "baesekele" e tsebahalang. Matsoho, a khumameng mangole, a hloella holima mokokotlo, a supa ho palama baesekele. Etsa makhetlo a 10.
Ho fapanyetsana matsoho le maoto. Nahana ha motsamao oa kokoanyana e oeleng mokokotlong oa hae o ntse o leka ho phethola ho leka ho pheta-pheta. Leha ho shebahala ka mokhoa o qabolang, phello e ntle ho tsoa liketsong tse joalo ea bonahala - 'mele oa futhumala' me phallo ea mali ea potlaka.
Mananeo a mojaro a kenyelletsa "likheo". Ho eketsa phello, liatla li behiloe ka tlas'a coccyx. Kamora ho pheta-pheta ka makhetlo a mangata, maoto a lokela ho otloloha, ho lula le 'ona le ho hatelloa ka thata metsotso e 10, ebe o phomola. Karolo ea hoqetela e tobetsa tlase.

Ho lula

Likhato tse 90 tsa tšehetso li arotsoe ka nako e ts'oanang ka mahlakoreng 'me li kopantsoe hammoho. Hoa hlokahala ho etsa bonyane makhetlo a 5, ka mor'a moo u thelle 'me u phomole. Pele o fetela karolong e latelang ea lenaneo, ho hlokahala phomolo hanyane.

Ntho e thatafatsang ketsong ena ke ho theha litšitiso tsa ho sisinyeha ka ho beha liatla mangoleng le ho li hatella ka lehlakoreng le fapaneng le tataiso ea tsona.

U lutse setulong, supa maoto ka pele, ebe o thellela 'mele ho leka ho ama phatla ea hao. Etsa bonyane makhetlo a 8. Ntho e ka u qobisang ke ho khumama, ho tšoara maoto le ho lula fatše ka motsotsoana ka metsotsoana e seng mekae.
Ka matsoho a letsoho le letona u phahamise leoto kaofela ka hohle kamoo u ka khonang, u sa tlohele matsoho. Linger boemong bo amoheloang, kelello bala metsotso e 10. Khutlela boemong bo tloaelehileng, pheta se tšoanang ka leoto le letšehali. Bakeng sa e 'ngoe le e' ngoe ea tsona, etsa mekhatlo ea 10 r.

Ka mangole a hao

E-ba le maoto a mane, esita le moketjana oa ho hema. Beha torso ea hau ho ts'ehetso, e ame ka sefuba le molala, o phomole liatla tsa hau fatše. Khutlelang morao, le phete tse ling hape tse 4-8.
Ho otlolla leoto le ho ntša makhopho, ho inhale hore e khutlisetse morao, ho etsa joalo le ka makhetlo a 6 leetong.
Kenya matsoho ka lebanta. Qala ka ho thekesela ka hloko, sepheo ke ho ama phatla ea hau ho fihlela mangole. Kamora metsotsoana e seng mekae, otloloha. Bakeng sa mokhoa oa ho etsa makhetlo a 15. Bakeng sa matlafatso a kopaneng a kopanetseng kamora ts'ebetso ena u hloka ho tsamaea.

Boikoetliso ba ho phefumoloha

Ho phekola mafu a tsamaiso ea potoloho ea mali ka thuso ea ho ikoetlisa ho phefumoloha ke tsela e sebetsang, ho latela litsebi tsa bongaka. E thusa mmele ho fumana lintho tse lekaneng tsa manyolo, ho theola moea le ho tlosa matšoao a khatello ea maikutlo. Mosebetsi oa methapo ea mali le matla a tsona lia ntlafala, mali a eketsehileng a kena mesifa ea pelo.

Contraindication bakeng sa mofuta ona oa thupelo e kenyelletsa:

khatello e phahameng ea mali
osteochondrosis,
thrombophlebitis
sciatica.

Ho ikoetlisa ka tsela e khethehileng ho fanoa ke ngaka e eang. Empa li na le thuso ke mekhoa eo esale e tsebahala ho tloha ka lithuto tsa 'mele.

Nka boemo ba ho ema, maoto ka thipa a bophara ba mahetla. Ho qala butle le ho inha ka botebo, ka nako e ts'oanang o eme menoaneng ea hau mme o otlolletse matsoho holimo, o tataisa liatla tsa hau kahare. Ha o khutlela boemong ba ho qala, qala ho theola mmele mme o iname, a hema hofihlela matsoho a hae a le sefubeng. Kamora ho phomotsa mesifa ea molala le torso, o ka lula setulong sena metsotsoana e mengata, oa boela oa fetoha.
Ho phetisa oksijene kapele maling, ho etsoa lintho tse latelang: ho ntša moea o mongata, ho tsamaisana le ho ntša mpa, ebe ke phefumoloho e tebileng e tsoang ka har'a lona. Ho phefumoloha ho hoholo, ho tsamaeang le ho sisinyeha ha mesifa ea ka mpeng, ho potlakisa phallo ea mali.

Ho lokisa sephetho

Ho ikoetlisa ho tlameha ho etsoa ka mokhoa o phethahetseng, ke feela tse laetsoeng ke ngaka, ka tatellano e itseng le nako e boletsoeng.
Phekolo e bobebe e tla ba le maoto. Li ka kenyelletsoa bophelong ba letsatsi le letsatsi - ho tloha mosebetsing, ho tsamaea mantsiboea le / kapa mafelo-beke. Mesebetsi e mengata ea boima ba letamo, tennis, skiing kapa volleyball e tla matlafatsa methapo ea mali le ho ntlafatsa boiketlo.
Ntho e 'ngoe ea bohlokoa ke phepo e nepahetseng le ea boleng bo holimo. Ho na le ho haneloa ha mafura a kotsi a phoofolo, li-yolks tsa mahe, tse halikiloeng. Li tla nkeloa sebaka ke lijo tsa leoatleng le lihlahisoa tsa limela. Palo ea letsoai lijong le liperesente tsa mafura lihlahisoa tsa lebese li lokela ho fokotsoa.
Ho kgothaletswa ho emisa ho tsuba le ho nwa jwala, ho fokotsa maemo a sithabetsang, ho etsa hore mmuso o be le phomolo e ntle ho imeloa kelellong le boroko bo monate. Sena se tla thusa ho qoba ho ata ha lefu lena.

Li-gymnastics tsa kalafo bakeng sa maoto a nang le atherosulinosis li entsoe ka tsela eo mokuli, ka tekanyo efe kapa efe ea nts'etsopele ea lefu lena, a ka etsang boikoetliso boo a bo fuoeng ntle le ho utloa bohloko le ho se khotsofale.

Sena, ntle le ts'ebetso e netefalitsoeng ea litlelase, ke litekanyetso tsa bohloka ho ngaka e ratoang, hobane ho ikatisa ho feteletseng hoa mmele ho batho ba nang le atherosclerosis mme ho tla baka kotsi mme ha ho na molemo. Ho charger ka tatellano ha ho hloke boiteko bo matla le nako. Ho fetola mokhoa oa hau oa bophelo hantle hore o phethe mesebetsi e meng e bohlokoa le hona ke boikhethelo. Empa liphetoho tse nyane tseleng ea bophelo bo botle li tla thusa nakong e tlang ho qoba mathata le litšenyehelo tse kholo bakeng sa meriana le lisebelisoa ho khutlisetsa tsamaiso ea methapo e senyehileng.

Melao-motheo e akaretsang ea thuto ea 'mele bakeng sa lefu lena

Koetliso e lokela ho ba e theko e tlase, empa e le e hlophisehileng. Boikoetliso bo ke ke ba etsoa ho fihlela moeli oa bokhoni ba bona. O ka laola boemo ba hau ka thuso ea methapo ea pelo le litekanyo tsa khatello ea mali:

tekanyo e phahameng ea pelo nakong ea boikoetliso ha ea lokela ho feta beats tse 100-110 ka motsotso,
Khatello ea mali e na le matšoao a holimo le a tlase: nakong ea boikoetliso, ea pele e tla nyoloha hanyane, 'me ea bobeli e fokotsehe.

Ka keketseho e phahameng ea lebelo la pelo le ho phahama ha khatello ea mali e tlase, fokotsa botebo ba litlelase ka ho pheta makhetlo a 'maloa a boikoetliso.

Ho robala ka mpeng ea hae

Sebaka se holim 'a mpa se u lumella ho etsa hore mali a lule a tšoana le lesapo la mokokotlo, litho tsa ka mpeng le maoto. Tsena ke boikoetliso ba bokahohleng ba ho ikoetlisa bo thusang ho phekola lefu la sethoathoa, moo cholesterol e lulang teng hangata:

Ho robala ka sefahleho fatše, ho khumamisa mangole, ho phahamisa maoto ho emisa ka tsela e otlolohileng. Pheta makhetlo a 5-7.
Ho tloha boemong ba supine, phahamisa hlooho ea hau, butle-butle o khumama ka morao. Etsa ka bophahamo bo phahameng, butle butle. Pheta makhetlo a 4-6.
Ho khutlisetsa liatla fatše ka mahetla, phahamisa maoto a otlolohileng. Pheta makhetlo a 4-8.

E eme

Sebaka sa ho ema se u lumella ho etsa mefuta e fapaneng ea ho sisinyeha ka maoto, torso le molala. Li fana ka monyetla oa tšebetso ea lihlopha tsohle tsa mesifa le methapo e amanang le eona e fepang mali ho ea likarolong tse tsamaellanang tsa 'mele. Boikoetliso bo emeng bo khothalletsoa bakeng sa atherosclerosis ea boko le molala, likepe tsa coronary le maoto le matsoho a tlase. O ka etsa likhetho tse latelang:

Maoto a bapile ka mahetla, matsoho ho ea mahlakoreng. Inama ka matsoho, tšoara menoana ka mahetla, phahamisa matsoho 'me u phahamise hlooho. Finyella 'me u heme ka matla. Khutlela boemong ba ho qala
Beha matsoho lebanta la hao. Etsa li-tilts ka lehlakoreng (exhale) ebe u khutlela boemong bo otlolohileng (inhale). Se ke oa khumamela maoto ka nako e mathang.
Feta matsoho. Fetolela ntlo ka ho le letšehali, ha o ntse o e qhala le ho e theola ha o khutlela boemong ba hae ba pele. Se ke oa khumamela maoto, 'me u se ke oa tabola litšila ka tlase.

Etsa likhopotso tsa 3-8.