Boikoetliso ba 'mele bo amanang le qoqotho ea qoqotho

Cerebral atherosulinosis e hola butle mme e hlahisoa ka ho fokotsisa lumen ea methapo ka lebaka la sebopeho sa li-cholesterol plaques. Ho senyeha ha matla a tsamaiso ea potoloho ho lebisa ho fokotseha ha phepo e nepahetseng sebakeng se amehang.

Khaello ea phepo e nepahetseng ea kelello e bonahatsoa ke hlooho e bohloko, ho tsekela, ho hloka kelello, le ho hasanya tlhokomelo. Maemong a tsoetseng pele, motho o lahleheloa ke matla a ho sebetsa a holofala.

Boemo bo kotsi haholo ho khatello ea mali e ka ba lefu la seoa (ischemic, hemorrhagic kapa mafu a potoloha ka mali) le tloaelo ea ho shoa. Phekolo ea nako e u lumella ho qoba ponahatso ena le ho ntlafatsa boemo ba mokuli ka atherosclerosis e seng e ntse e ntlafalitsoe.

Ho rarahana ha phekolo ho kenyelletsa mosebetsi oa makoloi, o tla tšohloa sehloohong sena.

Bohlokoa ba Motsamao oa Bophelo

Ts'ebetso ea makoloi ke tsela e ntle ea ho loants'a methapo. Boikoetliso ba 'mele bakeng sa atherosulinosis ea likepe tsa matsoele bo u lumella ho:

ntlafatsa phallo ea mali, e lebisang ho fokotseheng hoa lipontšo tsa atherosulinosis,
ntlafatsa bokhoni ba potoloho ea potoloho,
eketsa tšebetso ea pelo,
potlakisa metabolism, e fokotsang ho bokella ha cholesterol betheng ea methapo,
fokotsa boima ba 'mele, bo thusang boemo ba mokuli,
kenya letsoho matla a ho boloka 'mele ho loants'a mafu,
eketsa mamello ea mojaro 'meleng,
eketsa phepelo ea oksijene mesifa ea pelo le bokong.

Tabeng ea tšenyo ea methapo, ho bohlokoa ho hopola hore ho rarahana ha boikoetliso ba 'mele ha hoa lokela ho baka ho sebetsa ho feteletseng, empa ka nako e ts'oanang mojaro o lokela ho ba o lekaneng ho kenya ts'ebetso ea' mele matla. Ha u khetha boikoetliso u lokela ho khetha ho ikoetlisa hoseng, ho ikoetlisa ka 'mele, ho tsamaea, yoga, ho sesa. Meroalo ea motlakase le litlelase tsa mamello ha e lumelloe.

Bohlokoa! Ha u etsa boikoetliso bakeng sa bakuli ba nang le tlhahlobo ea atherosclerosis ea boko, ho bohlokoa ho lekola bophelo ba bona le ho ntlafatsa mojaro ho latela tumello ea motho ka mong. Etsa bonnete ba hore u lekanya khatello ea mali le ho bala pelo. Matšoao a khatello ea mali a lokela ho lula a sa fetohe, sekhahla sa pelo ha sea lokela ho eketseha ho feta 30% ya data ea pele. Kahoo ka ho otla ha li-beats tse 100 ka motsotso ka mor'a ho ikoetlisa, ha ea lokela ho ba holimo ho 130. Ho seng joalo, mojaro o lokela ho fokotsoa.

Boikoetliso ba 'mele

Li-gymnastics tsa kalafo li kenyelletsa boikoetliso ba hoseng, bo lokelang ho etsoa letsatsi le letsatsi, le boikoetliso ba kalafo bonyane makhetlo a 2 ka beke. Ho molemo ho qala kalafo tlasa taolo ea setsebi, kamora ho khetha mojaro oo u ka o etsang lapeng.

Ho felisa ho tsekela le ho fofa ha "lintsintsi" ka pel'a mahlo, ho molemo ho qala boikoetliso ba hoseng ntle le ho robala:

Etsa bonnete ba ho ikoetlisa ka makhetlo a 'maloa, kaha sena se lekane ho phahamisa matsoho a hau holimo, mahlakoreng, siling (re etsa makhetlo a 4-8 ka letsoho le le leng, ebe re le babeli mmoho).
Sula menoana ea hau ho le hole le uena, u sotha ka leoto le le leng le le leng.
Ka nako e ts'oanang re hula matsoho le matsoho le matsoho.
Ntle le hore o fetole boemo (o robetse mokokotlong) oa letsoho mmeleng, o kokotele le ho otlolla maoto (joalo ka ha o tsamaea).
Maoto a khumame mangole, re tobetsa mokokotlo o ka tlase le mohatla ho ea betheng ka tsela e fapaneng.

Boikoetliso bo bong le bo bong bo etsoa ka makhetlo a 4-12, litlelase tsa pele tseo re li qalang ka ho pheta-pheta (2-3) molemong ka mong. Kamora ho futhumala ha bobebe ka boemo bo atamelaneng, o lokela ho lula fats'e ka hloko.

Ha 'mele o tloaela maemo a fetohileng, etsa li-gymnastics bakeng sa mahlo (holimo, tlase, leqele, le letona, mekhahlelo e chitja). Ho khatholla mahlo, itlotsa lehare ebe o hokela mahlo, mahlo a bulehile, lula u le sebakeng sena metsotso e 'maloa.

Sebakeng sa ho lula, re ikoetlisa ka makhetlo a 'maloa (re fapanya matsoho, re emella ka letsohong le letona, re otlolletse moqhaka siling, re sutumelletsa lihlooho tsa rona mahlakoreng.

Boikoetliso bakeng sa lijana tsa molala le hlooho

Tšusumetso e ntle ea ho ntlafatsa phallo ea mali bokong e na le mofuthu oa molala:

Ho tsoa boemong ba ho lula kapa ho ema. Beha likharetene tse notletsoeng lemating phatleng ebe u li hatella hloohong, hloohong matsohong, ho lieha ho fihla ho metsotso e 30 le phomolo. Nako tse ling tsa 4-8. Pheta se tšoanang ka matsoho a ka morao hloohong, letsoho le le leng ka tempeleng.
Tšela sekoaelo sa sefahleho, "sternum", "nape" ea molala.
Ka tsela e fapaneng ama lehetla la tsebe.
Phahamisetsa mahetla a hau.

Ho khothalletsoa ho qeta ho tjhaja haeba ho na le mathata a bokong ka ho tsamaea selikalikoe, ho matha ha ho sebelisoe. Ho phefumoloha ho lokolohile ho rarahane hohle. Ho ikoetlisa haholo ha ho hlokahale. Ho lekane ho nka metsotso e 77 ka letsatsi le ho tsoha ka mor'a boroko ho tla ba bonolo haholo. Kamora libeke tse 'maloa, ha o ema, ho tsekela, ho phunyeletsa ka pel'a mahlo ho tla nyamela, mme ho se tiisehe ha sefahleho sa gait ho tla fokotseha.

Keletso! Qeta ho ikoetlisa hamolemo ka ho ikoetlisa ka metsotso e meraro. Boikoetliso ba atherosclerosis ea lijana tsa "cerebral" bo khothalletsoa ho phethoa ka mochini o monyane oa boikoetliso. Ho khumama ka bobebe le ho pikitla molala le ho ikoalla ho hoholo ha mali ho ntlafatsa phallo ea mali bokong, ho matlafatsa ts'ebetso ea boikoetliso ba 'mele, le ho fokotsa mesifa ea mesifa.

Bohlokoa! Ho thibela lefu lena ho molemo ho phekoloa. Ho molemo ho qala ho etsa boikoetliso ho tloha ho lilemo tse 40 ho isa ho tse 45. Ntle le boikoetliso ba hoseng, ho a hlokahala ho etsa boikoetliso ba ho laolla mots'eare, haholoholo le nako e telele ea mosebetsi o boima (mosebetsi oa ho robala, kapa boemo bo qobelloang. Mefuta e latelang ea thuto ea 'mele e na le phello e ntle: ho tsamaea, ho matha, ho palama baesekele. Ka nts'etsopele ea atherosulinosis, ho matha ha ho sebelisoe.

Ho rarahana ha kalafo ea boikoetliso bakeng sa atherosulinosis ho khethoa ka bomong ke setsebi tleliniking.

Yoga le motjeko

Ho sisinyeha hohle, haholo-holo mmino, ho sebetsana ka katleho le khatello ea kelello e amang hampe mokokotlo oa mokokotlo le mosebetsi oa mesifa ea pelo, le ho sisinyeha ka mafolofolo ho matlafatsa mmele ohle le ho ntlafatsa phallo ea mali nakong ea liphetoho tsa atherosselotic. Motho e mong le e mong a ka etsa yoga, ho sa tsotelehe boemo ba ho itokisa le lilemo. Ntho ea bohlokoa ke ho khetha mokhoa o loketseng oa ho ikoetlisa 'me u qale ka ho tsamaea habonolo.

Litsi tsa ho tantša, ntle le ho matlafatsa 'mele ka kakaretso, li lokisa ka botlalo ts'ebetso ea lisebelisoa tsa vestibular le ho thusa ho tlosa khatello ea maikutlo e atisang ho tsamaea le batho ba baholo.

Boikoetliso ba ho phefumoloha

Ho ikoetlisa ka tsela e phefumolohang ke mokhoa o motle oa ho fokotsa khatello ea mali. Ntlafatso ea phallo ea mali le ho khutlisetsa tekanyo ea kelello maemong a sithabetsang.

Ho ikoetlisa ho phefumoloha ha ho hloke koetliso e khethehileng 'me u ka etsa likhetho tse ikhethang le tse matla. Molao o ka sehloohong oa ho hema ho atherosclerosis ke ho hema moea o mokhutšoanyane ho feta ho hema. Ho phefumoloha ho khothalletsoang ke nko. Exhale ka molomo. Matla a tla phahama ha o phatlalatsa melumo e fapaneng ho exhale.

Ts'ebetso e hlophisehileng ea boikoetliso bo fapaneng bakeng sa atherosulinosis e tlosa matšoao a fosahetseng nakong ea libeke tse 2-3 ho tloha qalong ea kalafo. E eketsa ho hanyetsa ha 'mele khatello ea maikutlo, e ntlafatsa phepo e nepahetseng ea kelello le ea mesifa ea pelo. Leha ho le joalo, kalafo ea motsamao e lokela ho tsamaisoa ke setsebi. Moroalo o khethiloeng ka nepo o ka ama bophelo ba mokuli hampe.

Mohopolo oa pathology

Atherossteosis ke lefu le hlahisoang ke tšenyo ea methapo ea kutlo ka ho kenella ka har'a lithane tse kopaneng le mafura a kenelletseng kahare ea likepe. Boemo bona butle-butle bo baka mathata a ho potoloha.

Ho opeloa ke hlooho ho etsahala ha methapo e menyenyane e senngoe ke li-plaqueol (cholesterol) tse bokellanang ho tsona. Leseli la methapo ea methapo ea kutlo ka nako e le 'ngoe lea saroloha, e leng se lebisang ho sebetseng hantle ha litho tse ngata tsa kahare. Hangata hangata ke likepe tsa boko le tsa pelo (coronary).

Ha bokuli bo ntse bo tsoela pele, matšoao a latelang a qala ho bonahala ka mafolofolo:

ho senyeha hoa mohopolo
fokotsehile ts'ebetso ea kelello,
mokhathala,
tlhokomelo e sitisang
ho feto-fetoha ha maikutlo hoa hlaha
bothata ba ho robala
migraine e kopantsoe le ho tsekela.

Haeba atherosulinosis ea methapo ea methapo e boleloa, motho o tla ba le mathata a kelello a lulang a tsamaea le hlooho. Ha matšoao a lehae a bonahala a tsekela, puo e sa holofetseng le pono.

Maemong a tsoetseng pele, ha ho senyeha bokong kapa mokokotlong, mokuli o holofala kapa a holofala. Ka ho shoa litho litho, mekhatlo e sa laoleheng ea boithaopo bathong ha e eo. 'Me ka li-paresis, mekhatlo ea boithatelo e ka fokola kapa ea fokola. Ka hona, ho rarahana ha kalafo ea boikoetliso bakeng sa mafu a tsamaiso ea methapo e bohareng ho ka tlisa phetoho maemong a mokuli.

Melemo ea boikoetliso ba 'mele

Bakeng sa bakuli ba nang le lefu la ho ikoetlisa, ho ikoetlisa ke tlatsetso e ntle ho kalafo e ka sehloohong. Hangata, lefu lena le hlaha khahlano le semelo sa ho hloleha ha metabolic ka lebaka la khaello ea phepo e nepahetseng, motsamao o fokolang.

Pheko ea boikoetliso bakeng sa atherosulinosis:

eketsa molumo oa mesifa, methapo ea mali,
normalizing metabolism,
e potlakisa ho felisoa ha chefo, cholesterol e mpe 'meleng,
e matlafatsa pelo
e tlatsa mali ka oksijene, limatlafatsi,
e fokotsa kotsi ea mathata a pelo le pelo.

Ho ikoetlisa ho etsa letsatsi le letsatsi. Liphetho li bonahala kamora khoeli ea koetliso.

Litlhoko tsa mantlha tsa koetliso

Boikoetliso ba 'mele bakeng sa atherosclerosis ea boko bo kenyeletsa: boikoetliso ba' mele, boikoetliso ba ho phefumoloha, ho tsamaea, lipapali tsa kantle, ho sesa, ho siling, ho tsamaea ka maoto ka Nordic.

Ha u khetha ts'ebetso ea 'mele, lilemo tsa mokuli, tekanyo ea boitokisetso, sethala sa atherosclerosis, mafu a kopaneng a nahaneloa. Ba qalang ba hloka ho latela melao e 'maloa:

Ho ikoetlisa ho qala ka ho futhumala, ho otlolla mesifa e boreleli. Haeba mojaro o le mong feela oa ho tsamaea, ho sesa, ho thellisa kapa ho tsamaea, ho bohlokoa ho ba tlatselletsa ka ho ikoetlisa hoseng.
Ho ikoetlisa ka kakaretso ho kopantsoe le likarolo tsa ho sebetsa mesifa ea molala, mahetla, matsoho. U ke ke oa reteleha haholo, fetola boemo ba mmele, ka potlako squat kapa bend. Mehato e lokela ho tsamaea butle, e boreleli ntle le ho tsitsipana.
Nakong ea boikoetliso ba 'mele, ba lekola boiketlo ba bona, sekhahla sa pelo. Haeba ho na le mathata, ts'ebetso e emisoa.
Boikoetliso ba 'mele bo loants'oa mafu a tšoaetsanoang a feberu le feberu, ho mpefatsa maloetse a sa foleng, thrombosis, hlooho e bohloko.

Kamora ho tloaela mesifa hore e be mojaro, e ka eketsoa. Pace, boemo bo amohelehang bo tla u thusa ho khetha mokoetlisi bakeng sa kalafo ea boikoetliso. O ka tsamaea ho latela maikutlo a hau. Haeba mojaro o khethoa ka nepo, kamora ho ikoetlisa motho o ikutloa a nyoloha ka matla, boemo bo botle ba moea.

Ho ikoetlisa ka mofuthu

Ka lefu la mokokotlo oa mokokotlo, boikoetliso ba 'mele bo etsoa butle, ntle le ho phefumoloha:

Sheba mesifa ea molala. Tšoara hlooho ka morao, ka morao, ka ho le letšehali. Linako tse 15 bakeng sa tataiso e 'ngoe le e' ngoe.
Ba hula lipalo ho tloha ho 1 ho isa ho 10 ka linko tsa bona moeeng, mahlo a bona a koetsoe, 'me sebaka sa ho sisinyeha se nepahetse. Boikoetliso bo joalo bo loketse bakeng sa kalafo ea lefu la mokokotlo la mokokotlo, cervical osteochondrosis (sethala sa ho ikhula).
Phahamisa le ho theola mahetla a hau makhetlo a 'maloa. Phefumoloha ka mokhoa o lekanang.
Ho tsamaea sebakeng seo bakeng sa metsotso e 1-2.
Li-squats tsa khale. Maoto a arohane ka mahetla, mokokotlo o otlolohile. Sekolo butle-butle e le hore letheka la hao le tšoane le fatse.
Likere tse ka pele. Li eme li otlolohile, li nka bohato bo boholo haholo ho ea pele, bo khumama lengole ka lehlakoreng le letona. Ba khutlela boemong ba bona ba pele, ba fetola leoto.
Torso e ea pele, ka ho le letona, ka ho le letšehali.

Li-dumbbells kapa li-agents tse ling tsa boima ha li sebelisoe nakong ea mofuthu-up. Boikoetliso bo bong le bo bong bo phetoa makhetlo a 6, mekhoa e 2-5 kaofela. Ho futhumala ho ka etsoa mothating leha e le ofe oa atherosclerosis.

Boikoetliso ba 'mele

E sebetsang bakeng sa kalafo, thibelo ea atherosclerosis ea lijana tsa bokong, molala. Pele, ba ikoetlisa 1 nako / letsatsi, 'me butle-butle ba eketsa mojaro, ba o nyolla makhetlo a 3 / ka letsatsi.

Complex No. 1 - boikoetliso bohle bo etsoa ha u lutse setulong:

Boloka matsoho a hau a arohane. Butle butle butle, o leka ho fihla leoto. Ba ho etsa ka hloko, ba qoba ponahalo ea bohloko.
Phahamisa letsoho le letona, u khumama ka ho le letšehali. Ebe u ea ka leqeleng - leqa le letona.
Tšoara setulo sa setulo, ka mokhoa o fapaneng u phahamise maoto. Morao o otlolohile.
Ho hema ka thata, ho hema, ho inamisa hlooho hloohong, ka ho le letona, morao, leqele. Emela metsotso e 20-30 pele ho pheta e latelang ho qoba ho tsekela.

Boikoetliso bo bong le bo bong bo phetoa makhetlo a 2-4, ha ho na mekhoa e fetang 2.

Inhale - hlooho e lahleloa morao, matsoho a behiloe tlas'a likhopo tse tlase. Exhale - hlooho e khutlisetsoa morao, ha mahlakore a petetsane, a imisa mesifa.
Inhale - matsoho a hulitsoe, hanyane o lahlela hlooho ea hau morao. Exhale - nka boemo ba ho qala.
Phefumoloha haholo ha u ntse u tsamaisa mahetla a hau morao. Exhale - mahetla a huleloa pele. Ba phutholla mesifa, ba phomola metsotsoana ea 10-20, ba pheta boikoetliso.
Inhale, nka matsoho a hau ka mahlakoreng, u kobile li-elbows, ebe u otloloha.
Phahamisa letsoho la hau le letona pele, lehlakoreng, ka morao, ebe leqele. Ho sisinyeha ho eketsehileng ho phetoa ka maoto. Se ke oa inama, phahamisa eseng holimo. Haeba ho le thata ho boloka botsitso, u ka tšoarella setulong. Ka morao e lokela ho otloloha.

Koetliso e 'ngoe le e' ngoe e etsoa ka makhetlo a 5, mekhoa ea 2-4 e tla.

Ho khutlisetsa leoto le letona morao, roala monoana. Siea letsoho le letšehali morao, khumama letsoho le letona, u le tobetse sefubeng. Phefumoloha ka ho tebileng, 'me u tsoe. Tsoha ka kotloloho. Pheta ka letsoho le leng.
Ho phefumoloha ka matla, phahamisa matsoho, ho otlolla holimo, ntle le ho phahamisa litšiea tsa hau fatše.
Ho robala mokokotlong oa hau ho etsisa mehato. Etsa boikoetliso metsotso e 30-60.
Ho lula fatše ho koba bend. Inhale - hasana matsoho ka mahlakoreng. Exhale - thekesela ho ea pele, o leka ho fihlela menoana ea hau.
Beha matsoho a hao ka lehlakoreng la 90 0, e phahame. Inhale - otlolla sefuba sa hau pele. Exhale - phomola.

Etsa makhetlo a 5-10, ha ho na mekhoa e fetang 3.

Boikoetliso ba 'mele bo ntlafatsa ho potoloha ha mali ka hloohong, sefuba, mpeng ea mpa, ho tlosa khatello ea kelello.

Boikoetliso bo eketsehileng bakeng sa lijana tsa molala

Ka methapo ea methapo ea mokokotlo, phepelo ea mali ho ea hloohong ea etsoa. Mesifa e fokolang, likepe tse nyenyefalitsoeng li sitisa phepo e nepahetseng, li fokotsa ho phalla ha oksijene liseleng tsa boko.

Ho opeloa khafetsa, ho tsekela, ho akheha hoa khoneha. Ka hona, boikoetliso ba 'mele bo kenyelletsa lethathamo la boikoetliso ba' mele ho matlafatsa mesifa ea lesapo la mokokotlo, methapo ea methapo:

Tšekalla lebota ka mokokotlo oa hau le mokokotlo oa hau. Inhale, tobetsa khahlanong le lebota ka hohle kamoo ho ka khonehang e le hore ho tsitsipano e matla molaleng. Tšoara boemo bakeng sa metsotsoana e 5-10, phomola.
Lula setulong, beha sethala phatleng ea hao, o tobetsa tlase ho honotha hlooho. Tiisa mesifa ea molala, e theola khatello ea khatello. Tšoara hlooho ea hau ka kotloloho. Nako ea boikoetliso ke metsotsoana e leshome le metso e mehlano.
Boikoetliso bo phetoa, empa palema e beoa mokokotlong oa hlooho, ebe ka lehlakoreng le letona le ka lehlakoreng le letšehali.
Motsoako ona o phethoa ka ho potoloha ha hlooho butle, ka makhetlo a 10 makhetlo a 10, ebe o bala makhetlo a 10.

Li-klass li thibetsoe ka ho eketsoa ha osteochondrosis.

Boikoetliso ba ho phefumoloha

Boikoetliso ba phirotherapy bo hlasimollang bo hlapolla methapo ea mali, bo ruisa mali ka oksijene, bo potlakisa metabolism. Boikoetliso bo bohlokoa haholo moeeng o mocha, o eketsang phello ea pholiso. Molao oa mantlha: inhale ka nko, exhale molomong ka molomo.

Mekhoa e sebetsang ea atherosulinosis:

Ema ka kotloloho, maoto ka mahetla ka thoko. Beha letsoho la letsoho le leng sefubeng, le leng ka mpeng. Nka phefumoloho e khuts'oane ea 4-6, sebelisa sefuba pele, ebe mpa.
Maoto a ho kopanya, matsoho a otloloha.Inhale - hloella menoaneng, exhale - theoha.
Maoto a sephara ho feta mahetla. Inhale - inama pele, u tloetse mokokotlo oa hau. Exhale - butle-butle khutlela boemong ba ho qala.
Ha u eme kapa u lutse, u phefumolohe ka makhetlo a mane. Tšoara moea oa hau ho fihlela metsotsoana e 10, le exhale.

Sebokeng se le seng, ho khothalletsoa ho etsa boikoetliso bo bong le bo bong ka makhetlo a 10-15.

Lefu lee ke eng?

Atherosclerosis (ICD 10) ke lefu le amang mefuta e fapaneng ea methapo ea methapo. Li-lipids tse bokelitsoeng ke 'mele (mafura / cholesterol) li lula marakong a methapo ea mali, e isang tšebetsong ea ho potoloha ha mali.

Sebakeng sa lehae, lefu lena le na le mefuta e latelang:

atherosclerosis ea methapo ea methapo ea pelo (pelo) - e lebisa ho ho hlaseloa ke pelo, e nts'etsapele angina pectoris le ischemia,
aortic - Tšenyo ea sekepe se seholo sa mmele (pelo, mpa), e ama litho tsohle, e sitisa tšebetso ea tsona,
renal atherosclerosis (lijana tsa renal) - e lebisa ho khatello ea mali, khatello ea methapo,
lefu la qoqotho - ho sitisoa hoa setho sohle
peripheral - Tšenyo ea lijana tsa matsoho le / kapa e tlase.

Lefu lena le iponahatsa le le sebakeng se le seng sa lesapo, hape le rarahaneng. Ho ikoetlisa le eena ho bohlokoa haholo. Mesebetsi e khethiloeng ka ho khetheha e khutlisa metabolism ea mokuli, e se ke ea thusa ho theola boima ba 'mele feela, empa hape le ho theola boemo ba cholesterol e ngata e bakileng bothata.

Ke mesebetsi efe ea 'mele e bohlokoa haholo?

Ho ikoetlisa ho thusa ho liehisa ts'ebetso ea ts'ebetso ea ho timetsoa ha cocoa e amehileng. Ho bohlokoa ho hopola seo Har'a mesebetsi eohle ea 'mele, e ikhethang ka ho fetisisa ke ho ikoetlisa ho tsamaea le hoseng.. Li loketse mofuta ofe kapa ofe oa lefu lena, hape li sebelisetsoa thibelo.

Ka atherosulinosis, mefuta e latelang ea boikoetliso e bohlokoa:

ho tsamaea - batho ba baholo ho isa ho 2 km. Batho ba ka tlase ho 5 km. bonyane
boikoetliso ba 'mele - e tshwerwe hoseng,
ho palama lipere - hoo e ka bang lihora tse 2,
ice skating - lihora tse 1,5 ka thuto e le ngoe, ho ka khonehang hang ka beke,
ho potoloha - ho fihla ho 15 km.
ho sesa sekepe - ho tloha 5-10 km.

Kamora kalafo ea lithethefatsi, bakuli ba lumelloa ho koetlisa boima ba 'mele. E lumelloa ho sebetsana le bona ha feela motho a hlaphohetsoe mme ho se na monyetla oa ho oela hape.

Ho ikoetlisa ha u robala mokokotlong:

Inama ka matsoho le matsoho ebe u phefumoloha, o otlolle matsoho le ho tsoa - makhetlo a 5 ho isa ho a mabeli.
Boloka maoto a hao a otlolohile, u otlolle matsoho, 'me u otlolle matsoho hofihlella ka makhetlo a 5- 10, ebe o etsa menyako e potoloha le bona ka nqa e le' ngoe ka makhetlo a 5- 10, o pheta makhetlo a mabeli.
Leoto le letona le khumame mangole, u khumama, 'me u otlolle makhetlo a 2, u khumama le ho otlolla leoto leqele ka makhetlo a 2, ebe u khumama - kokotella mangole a leqeleng le a leqele makhetlo a 2, u atamele ka makhetlo a mabeli.
Maoto a otlolohile, butle-butle a kokotse lengole le letona mme a otlolohe, ebe leoto le letšehali, etsa makhetlo a 4 ka liserekisi tse 4.

Boikoetliso bo emeng:

Re tšoere maoto, matsoho hammoho le 'mele, re nka leoto le otlolohileng ka lehlakoreng le leng, re khutlela sebakeng, re e etse makhetlo a 4, ebe re etsa joalo ka leoto le letšehali, re e etse ka likeke tse peli.
Maoto a arohane ka mahetla, matsoho a ntse a le torso, re etsa likarolo tse fapaneng tsa 'mele ka matsoho a tlase, ebe rea tsoa, re otloloha ebe re hema, re pheta makhetlo a 5- 10.
Maoto hammoho, matsoho lebanta - ka tsela e fapaneng a phahamisa maoto a otlolohileng, a a sutumelletsa lehlakoreng, re etsa makhetlo a 4 ka likarolo tse peli.

Phekolo ea kalafo e sebetsa hantle hakae, bala mona ho sebetsana le lefu lena, ithute mona.

Li-gymnastics tsa kalafo kapa kalafo ea boikoetliso

Phekolo ea 'mele bakeng sa atherosclerosis e ipapisitse le boikoetliso ba' mele bo nang le boima bo fetang 1 kg kapa ntle le bona, boikoetliso ba ho hema.

Lipapali tse mafolofolo le tse boima tse nang le atherosulinosis li thibetsoe. Mohlala, sena ke ho phahamisa boima ba kilo e le 'ngoe, ho ikoetlisa ka tšebelisano e thata le ho ts'oara phefumoloho, motsamao o kotsi o nang le phetoho e hlakileng ea maemo. Lebelo la ho ikoetlisa ka mokhoa oa phekolo le monate ebile le lekantsoe, palo ea ho pheta-pheta e latela sebaka seo u eang ho sona, boemo ba tsoelo-pele ea lefu lena le lilemo tsa mokuli.

Mehato e lokela ho etsoa hantle le ka phomolo kamora mokhoa o mong le o mong. Ho ikoetlisa ho khethoa ka bonngoe mme ho kenyelletsa ho tsamaea letsatsi le leng le le leng, ho sesa, ho palama.

Ho tsamaea ka lebelo la metsotsoana e 30 ho isa motsotso.
Torso ka lehlakoreng la makhetlo a 5-6 ka lehlakoreng le leng le le leng (matsoho a leboteng, maoto le bophara ka thipa).
Ho ikoetlisa ka setulo - tšoara ka morao ho setulo ebe u phahamisa maoto a otlolohile makhetlo a 3-5, kapa, ka matsoho a mabeli, butle-butle squat, exhale, ema - inhale.
Torso ea reteleha - maoto hammoho, matsoho ka lebanta, etsa makhetlo a 5-6, exhale ha e fetoha.

Litlelase tsa atherosclerosis ea likarolo tse tlase (potlakisa li-stasis tsa mali, mesifa ea maoto le moea o nang le oksijene):

re lula setulong ebe re phahamisetsa matsoho holimo, rea phefumoloha, re theola matsoho le ho tsoa, re pheta makhetlo a 5,6,
u lutse setulong, u beha matsoho mahetleng, u potoloha lehetleng makhetlo a 16-20,
u lutse, u otlolle matsoho ho li-socks tsa hau, 'me u otlolle makhetlo a 5-6,
o eme, phahamisa maoto a hau mme ka bonolo u a sisintse metsotsoana e 30 e mong le e mong.

Boikoetliso ba 'mele ha ho ka ba le tšenyo ea methapo ea mokokotlo (e etselitsoe ho fokotsa khatello le ho hloekisa lijana tsa hlooho:

ho tsamaea metsotso e 1-2
maemo a emeng, maoto ka thoko, a qala ho inama hantle ha a ntse a hema - re otloloha mme re inhale (makhetlo a 5-6),
ka setulo kapa tšehetso re etsa maoto a otlolohileng lehlakoreng, re tjeka makhetlo a 10,
re ema re otlolohile, 'me re tjeka,' me re khutlisa matsoho, 'me re hema moea o mongata (makhetlo a 4-6).

Nka etsa thibelo?

Bakeng sa thibelo ea lefu lena, ho na le boikoetliso bo bongata, bo tloaelehileng haholo ho ona:

Ho koala maoto le matsoho - boemong ba supine, re qala ho kopanya maoto le matsoho, ebe rea a otlolla le ho a otlolla, butle re khutlela boemong ba ho qala (e hloekisa methapo ea kelello hantle, e hasanya mali ho tloha hloohong.
Khauta ea Khauta- E entsoe kamora ho tsoha. Sebakeng se robetseng betheng, beha matsoho sebakeng sa vertebra ea bone, hula menoana ea maoto a hau ho uena, re eketsa tsitsipano ea mmele. Ka ho ts'oaroa ka nepo, o ka utloa ho thothomela hanyane maotong, boikoetliso bo kenya ts'ebetso ea mali hantle.
Phetoho - E etselitsoe tlhoekiso e potlakileng ea methapo ea mali le ho e matlafatsa. E etsoa hang ka mor'a boroko hantle betheng. Re qala ho phahamisa matsoho le maoto, 'me re sisinya mmele metsotso e ka bang 3 (boikoetliso bo potlakisa mali, bo thusa ho tlosa chefo e bokelletsoeng likepeng, ea ba hlaselang).

Na ho na le liqabang?

Ka atherosclerosis fana ka litlhare ho ikoetlisa le ho ikoetlisa ho lokela ho ba hlokolosi. Ho na le li-contraindication. Mohlala, batho ba baholo ba nang le motsamao o fokolang le mafu a kopaneng ha baa lokela ho fuoa lithibelo tsa thibelo tse hlokang ts'ebetso e atileng haholo.

Lithibelo li sebetsa ho sesa, ho palama, ho palama baesekele, ho tsamaea ka maoto nako e telele, ho ikoetlisa ka setulo le ho robala. Batho ba baholo ha ba khone ho theoha ka ntle ho thuso le likotsi, ba ka intša kotsi ha ba sebetsa ka setulo, ba bang ba sitoa ho phahamisa maoto ba sa utloe bohloko.

Qeto

Atherosclerosis ea phekoleha, leha e le kotsi haholo ho latela nts'etsopele ea bokuli bo bocha. Ho bohlokoa ho hlokomela matšoao a lefu lena mme o batle thuso ea bongaka. Ho qoba sena, o lokela ho mamela 'mele oa hau ka hloko, ho ikoetlisa ka lithibelo, ho phela bophelo bo mafolofolo ka phepo e nepahetseng,' me u se ke oa lumella mmele ho thekesela.

Haeba u fumana phoso, ka kopo khetha sekhechana sa mongolo ebe o tobetsa Ctrl + Kena.

Pheko ea boikoetliso bakeng sa atherosulinosis

Pele o qala boikoetliso ba bongaka, o hloka ho tseba tsohle ka lefu la hau. Atherosclerosis ea lijana tsa likhoerekhoere e kopantsoe le khatello ea mali.

Pele a qala kalafo, ngaka e lokela ho hlalosa ka botlalo tlasa ts'ebetso ea ts'ebetso ea boko e ntlafatsa - ke nako ea ho lula maemong a leholimo a matle, boikoetliso (bo nang le atherosclerosis ea lijana tsa mokokotlo) le ho ikoetlisa ka ho leka-lekana.

Litsebi li hlahisitse mefuta e fapaneng ea kalafo ea ho ikoetlisa bakeng sa atherosclerosis ea 1 le 2 degrees, boikoetliso ba ho phefumoloha ba bongaka, bo sebelisitsoeng ka mokhoa o itseng lithutong tse latelang, bo bapala karolo ea bohlokoa:

Bakeng sa ho tsamaea metsotso e 'meli ho etsoa hang-hang, mohato oa bobeli kapa oa boraro, ho nkiloe inhalation,' me mohatong oa boraro kapa oa bone, ho etsoa pululo.
Tsoha ka ho kopanya maoto, matsoho mokokotlong o tlase. Exhale ka nko, ha u ntse u hohela ka mpeng. Nakong ea pululelo, mpa e lokela ho nyelisoa ka hohle kamoo ho ka khonehang. Motho ea etsang motsamao ona ha a lokela ho fetola boemo ba ho qala, o hloka ho lekola boemo ba hae ba bophelo. Ketso tsohle li etsoa butle le ka tatellano, motsamao o mong le o mong o phetoa makhetlo a 3-4.
Tšoara mokokotlo oa setulo. Nako ea bohlano makhetlo a 5, ho hema ka seoelo.
O tšoere mokokotlo oa setulo, beha maoto a hao a otlolohile. Ka lebaka la 1, otlolla letsoho le letšehali lehlakoreng. Sutumelletsa lehlakoreng le leng, u khutlise leoto le letona morao. Ka akhaonto ea 2, khutlela boemong bo tšoanang. Ho 3 le 4, etsa se tšoanang, ka letsoho le letona le leoto le letšehali. Tsohle li pheta ka makhetlo a 3-4.
Ho ts'oara mokokotlo, koba 'mele oa hau,' me u etse mekhabiso e futhumetseng makhetlo a 8-10, u lahlela hlooho ea hau, ha leoto le letšehali le lona le khutlela morao. Sena sohle se etsoa ha u ntse u exhale. Ka pululelo, khutlela boemong bo fetileng. Ntho e tšoanang e etsoa ka leoto le letona.
Ema u otlolohile 'me u koale maoto hammoho. Tlama leoto le letona, ha lengole le tšoanela lehare le letsohong la letsoho. Thusa mmele. Ho phefumoloha. Ho etsoa ntho e tšoanang ka leoto le leng. Tsohle li phetoa makhetlo a 3-4.

Ntle le thuto ea 'mele, ho boloka mmele o tloaelehileng, hoa hlokahala ho qoba maemo a sithabetsang, tlohela mekhoa e mebe mme u latele likeletso tsohle tsa ngaka e eang.

Melao-motheo e akaretsang ea thuto ea 'mele bakeng sa atherosulinosis

Ka ho ruruha ha methapo ea methapo ea methapo ea methapo, lipapali li ka ba kotsi, hobane hangata li baka tsitsipano ea mesifa le methapo ea mali ka lebaka la boemo ba mokuli bo ka mpefala. Leha ho le joalo, tšebetso ea 'mele ea mokuli e lokela ho lula e le maemong a phahameng haholo. Hantle bakeng sa sena, ho ikoetlisa 'mele ho sebelisoa.

Morero o ka sehloohong oa kalafo ea ho ikoetlisa bakeng sa atherosulinosis ke ho tlosa mesifa ea methapo le methapo ea mali, ho boloka phallo ea mali le li-microcircle litho tse fepang methapo ea methapo e anngoeng ke cholesterol deposits.

Ha u khetha lethathamo la liketsahalo tsa 'mele bakeng sa bakuli ba atherosclerosis, sebaka sa tšenyo e kholo ea likepe, sethala sa lefu lena, lilemo le bong ba mokuli, mathata a teng le mafu a kopaneng a nkuoa. Melao-motheo e akaretsang ea kalafo ea boikoetliso e thehiloe ntlafatsong e bobebe ea phallo ea mali a kopaneng a sebelisa meroalo e bonolo haholo.

Litsebi li khothaletsa ho latela melao e latelang:

Haeba u hloka ho sebelisa lisebelisoa tsa lipapali, ho khethoa lintho tse nang le boima bo tlase haholo. Haeba ho na le monyetla oa ho etsa ntle le boima, boikoetliso bo etsoa ntle le bona.
Taba ea pele, etsa boikoetliso bo bobebe ho feta - ho phefumoloha, ho ikoetlisa, ho ema - e le hore mmele o "futhumale". Ke qetellong ea litlelase moo ba qalang ho etsa meroalo e boima ho feta, ebe, haeba sena se lumella boemo ba hajoale ba mokuli.
Ka ponahalo ea ho otla ha pelo, ho tuka hampe, ho khathala, ho opeloa ke hlooho le ho ts'oenyeha, bokuli bofe kapa bofe, thuto e emisitsoe.
Lebelo la ho ikoetlisa le haella, haeba ho hlokahala, lea lieha. Ho phefumoloha ho lokela ho bolokoa ho tsitsitse: ho tsoa phefumoloho, ho sisinyeha ho hlokang boiteko ho lokela ho etsoa, ebe ho na le metsotso e seng mekae ea motsotsoana, ho tsoa, ebe ho khutlela boemong ba ho qala. Sena se lokela ho etsoa ntle le ho tsitsipana le khatello ea maikutlo haholo.

Ntho e ka sehloohong e ka sebelisang phekolo ea kalafo ho bakuli ba nang le atherosulinosis ke mokhoa o tloaelehileng oa rarahaneng o khethiloeng. Ho molemo ho ikoetlisa letsatsi le leng le le leng ka metsotso e 5 ho fapana le makhetlo a 'maloa ka beke bakeng sa halofo ea hora. Sebelisa mesifa ea tonic bakeng sa atherosulinosis pele ho qaleho ea mojaro le ho phomola qetellong ha ho se na matšoao a thrombosis le ho ruruha ha marako a sekepe libakeng tse reriloeng.

Ho ikoetlisa joang?

Li-gymnastics tsa kalafo e nang le atherosulinosis li fokotsa maemo a bohloko, hobane hoa tsebahala hore sesosa sa lefu lena ke ho se ikoetlise kapa ho se ikoetlise. Le ho ikoetlisa le ho sisinyeha ka tsela e sa tsosetsang maikutlo a khatello ea maikutlo ho kenya letsoho phetohong ea 'mele:

e ja oksijene e ngata, e hlokahalang bakeng sa phapanyetsano e nepahetseng ea khase litho tsa ka hare, bokong le lisele tse bonolo - mokuli o ikutloa a ntlafala mochesong, matla a mesifa a eketseha, le mokokotlo oa mokokotlo o eketseha,
Ketsahalo e baka bokhoni ba ts'ireletso le bocha ba 'mele,
Khahlano le semelo sa ts'ebetso ea 'mele, metabolism e khutlisetsoa, k'holeseterole ea mali le tsoekere e fokotsehile.

Qetellong, sete e khethiloeng hantle ea tšebetso ea 'mele e thusa ho feliseng kapele spasm ea mesifa le methapo ea mali, ka lebaka leo mali a phallang ka har'a methapo le methapo ea methapo a khutlisetsoa.

Sehlopha sa boikoetliso bakeng sa lipalo tse tlase

Khetho ea boikoetliso bakeng sa atherosulinosis ea lipheo tse tlase e bakoa ke ho ba teng ha liphetoho tse kang ho fokolisa lebota la mpa, spasm ea mpa ea mpa le ho fokolisa mesifa ea bokapele ba "gluteal" le "tibial". Ho qala, ho khothaletsoa ho lokolla methapo ea methapo hore e se ke ea koaloa ke mesifa ea spasmodic ka ho bokella ka bonolo bokantle ba poso le pelum. Ebe ba tsoela pele ka kotlolloho ts'ebetsong ea boikoetliso ba kalafo ea methapo, e reretsoeng ho matlafatsa tsamaiso ea mesifa ea lipheo tse tlase, ho khutlisa phallo ea mali le ho tlosa li-spasms:

Boikoetliso "Swimmer". Mokuli o robala mokatong oa mpa ea hae. Matsoho a atolositsoe pele, maoto a otlolohile, mahlo a shebile fatše. Butle-butle o phahamisa letsoho le letona le leqele. U hloka ho etsa mekhahlelo ka mokhoa o ts'oanang, nako eohle u ntse u boloka tataiso ea mahlo a hau (o otlolohile ka pel'a hao). Bophahamong ba ho phahama, ho phefumoloha ho ts'oaroa metsotsoana e 1-2, ebe ka holim'a mofufutso litho le matsoho li oela fatše. Pheta ka letsoho le letšehali leoto le letona. Pheta makhetlo a 10.
Boikoetliso "Crane ea Mollo". Mokuli o fetoha ka mahlakoreng a mane, mahlo a hae a shebile ka ho toba ka tlasa hlooho ea hae. Ka nako e ts'oanang, leoto le letona le otloloha ebe le otlolla letsoho mme letsoho le letšehali le otlololela pele. Ho ts'oara phefumoloho holim 'a tlhoro, holim'a exhale, maoto le matsoho a khutlela boemong ba' ona ba pele. Pheta boikoetliso ka leoto le letšehali le letsoho le letona. Nako eohle ha hlooho e le maemong a pele, mahlo a shebile fatše ka tlase, mokokotlo o otlolohile. Pheta makhetlo a 10.
Boikoetliso "Turtle". Mokuli o robala mokatong oa hae. Maoto a arohane hanyane mme a khumame mangole, maoto a huleloa haufi le marikhoe. Ha e hema moea, pelvis ea tsoha butle, maoto le eona e ea 'meleng. Ha e hema moea, pelvis le maoto a khutlela boemong ba tsona ba pele. Pheta makhetlo a 10.

Hape, boikoetliso ba atherosulinosis ea 'mele o tlase le maoto bo ka kenyelletsa ho tsamaea sebakeng se nang le likarolo tsa mekhabiso ea mokokotlo ho ea morao le morao, o ts'oants'etse mmele ka pele ka mokokotlo oa mokokotlo. E na le thuso ka mokhoa ona oa lefu lena ke li-gymnastics tsa ho phefumoloha tse nang le atherosclerosis ea likepe tse lipheletsong tse tlase. Pele ho tsohle, bakuli ba bontšoa ba phefumoloha ka sekhahla, se ba lumellang ho khutlisetsa litho tsa ka mpeng boemong ba bona ba tlhaho le ho imolla khatello ea mpa.

Sehlopha sa boikoetliso bakeng sa lijana tsa bokong le molala

Boikoetliso ba ho phekola maloetse a methapo ea methapo e na le sepheo se le seng - ho fokolisa mesifa molaleng le mokokotlong o ka morao, ho fokotsa ho tsitsipana ha mesifa ka morao hloohong le molaleng. Moroalo o matla o nang le mofuta ona oa atherosclerosis o kopantsoe, ka hona, boikoetliso bo bong le bo bong bo lokela ho emisa kapa ho fana ka khatello ea maikutlo mmeleng.

Ho khothalletsoa boikoetliso bo latelang:

Ho etsisa mehato ea ho bua leshano. Ka nako e ts'oanang, matsoho a sisinyeha ho ea leoto, le leng le ntse le sisinyeha: letsoho le letona le tlisoa serope sa leqele, leqele ka ho le letona. Mahetla a lula a hatelletsetse holimo.
Ho robala mokokotlong oa hau, tlisa mangole a hau sefubeng, o tšoere leoto la hau le tlase ka matsoho. Pele, leoto le letona, joale leqele, joalo joalo ka makhetlo a 10 ka leoto le leng. Hlooho e lula e le holim'a metsi, mesifa ea molala e ea phomola.
Phahamisa matsoho a hao ha u ntse u eme. Matsoho a koalehile ka pel'a senama, ebe o phahama ka ho hema (se ke oa bula brashi!). Tšoara metsotsoana e 2-3 'me u e theole butle butle. Pheta makhetlo a 10-15.
Ho tsoala matsoho ho lutse. Mangole a khumame ka mangole, matsoho a phomotse holim 'a letheka, lilope li arohane ka bongata, chinke e theoletsoe sefubeng. Ka pululelo, matsoho a arotsoe kantle, a otlolotsoe boemong bo tšoanang le botlaaseng, hlooho e phahama hanyane. Ha li hema moea, mahetla a ka holimo a khutlela boemong ba tsona ba pele, sefuba se itihela sefubeng.

Ntle le ho ba le letsoalo le tebileng, bakuli ba lumelloa ho ikoetlisa bakeng sa molala. Ho etsa sena, inamisa hlooho koana le ka mahlakoreng. Ka nako e ts'oanang, mahetla a ntse a leka ho lula a beiloe, mokokotlo o otlolohile.

Phekolo ea Yoga

Yoga le qigong e sebelisoa haholo bakeng sa liso tsa methapo ea methapo ea likepe tse lipheletsong tse tlase. Ho khethoa ho ikoetlisa ho etselitsoeng ho tiisa mesifa le ho e otlolla:

ho its'etleha ho tloha setulong kapa setulong,
asana "ngoana" (lutse holim'a lithaole robala ka letheka le 'mele' me a phomole phatla ea hao fatše, otlolla matsoho pele),
Asana "ntja" (ho otlolla maoto a hao ho feta mahetla, ho thekesela, phomola matsoho setulong sa setulo kapa, haeba maemo a fetoha, fatše, maoto le mokokotlo li lula li otlolohile).
e sothehileng asanas - e lutse fatše, maoto a hao a leqele a khumame ka mangole holimo ka lehlakoreng le letona, ebe le letona le kaholimo ho le letšehali, o ka etsa le asanas ha a robetse betheng.

Yoga e ka kopanngoa le mokhoa oa ho hema haeba ho se na li-contraindication.

Ho silila bakeng sa atherosulinosis

Classical kalafo ea kalafo bakeng sa atherosulinosis e sebelisoa ka hloko haholo mme feela ho sa bonahale lipontšo tsa lefu lena. Bothata ke hore ho na le monyetla oa ho lemala maboteng a methapo ka ho iponahatsa ka mokhoa o sa tsotelleng. Ka lebaka leo, k'holeseterole ea cholesterol le maro a mali a ka tsoa mme tsa lebisa liphellong tse mpe.

Ela hloko! Haholo-holo kotsi ea 'mele e nang le lipontšo tsa thrombosis, thrombophlebitis, le litlhaselo tsa ischemic.

Massage ea khale bakeng sa atherosclerosis ea lijana tsa mokokotlo ha e sebelisoe. Pele ho qaleho ea sethala sa 2-3, mokuli o lumelloa ho tsamaisa molala sebakeng se pharalletseng. Tabeng ena, mahlakore a molala ha a amehe. Setsebi se ratha mahetla hantle feela, sebaka se pakeng tsa lehare la mahetla le mokokotlo oa molala. Haeba mokuli kamora seboka o na le letsoalo karolong efe kapa efe ea 'mele, ho tsekela, ho otsela, ho putlama ha bophelo ka kakaretso, ho silila ho felisitsoe.