Chithandizo chamankhwala sichimamvetsetsa bwino zamomwe mungachiritsire matenda ngati matenda a shuga.
Ngakhale izi, pali masewera olimbitsa thupi angapo omwe amapindulitsa kwambiri kwa odwala omwe ali ndi matenda a shuga a 2.
Mashuga awo amatulutsa, kugwira ntchito koyenera kwa kagayidwe kazakudya kumayendetsedwa, pomwe kulemera kumakhalabe mkati mwazonse. Tikukupemphani kuti mudzidzire nokha magawo a anthu omwe ali ndi matenda ashuga komanso muwone kanema pazinthu.
Kodi ndichifukwa chiyani matenda a shuga a 2 amafunikira masewera olimbitsa thupi?
Zochita zolimbitsa thupi pamaso pa matenda a shuga zimakhala ndi mphamvu yochiritsa m'thupi lonse, komanso chifukwa choti maselo omwe ali ndi matendawa sangathe kudzipangira okha shuga, zochitika zamasewera zimathandizira mphamvu zamagetsi ndipo maselo amatha kutenga shuga wambiri.
Zizindikiro zambiri zikukonzanso, monga:
- kukopeka kwa thupi pazinthu zomwe zikubwera;
- kupewa kukula kwa matenda ena chifukwa cha matenda ashuga;
- kusintha kotunga magazi kunjira zonse;
- mpweya machulukitsidwe;
- kusinthika kwa machitidwe ndi thanzi lathunthu (zimathandiza kuchepetsa kupanga kwa ma contra-mahormone);
- kuchuluka kwa zaka zapamoyo;
- pali kusintha kwa cholesterol kuchokera kotsika kupita kumtunda (kopindulitsa thupi);
- thanzi labwino komanso kulemera kwabwinobwino.
Zochita zolimbitsa thupi kwa odwala matenda ashuga
Zochita zochizira matenda ashuga zimatha kukhala zosiyanasiyana. Pali mitundu yochita masewera olimbitsa thupi kuti ikhale ndi kamvekedwe ka thupi ndi zomwe cholinga chake ndi kupewa zovuta zomwe zapezeka kale.
Ntchito za matenda ashuga zitha kugawidwa m'magulu monga:
- kupuma (kupuma movutikira);
- zovuta m'mawa;
- miyendo zolimbitsa thupi;
- mphamvu zolimbitsa thupi ndi dumbbells.
Zolimbitsa zolimbitsa thupi
Zochita zilizonse pamaso pa shuga ndi hyperglycemia ziyenera kuyamba ndi kutentha, masewera olimbitsa thupi ayenera kukhala chizolowezi, ziyenera kuchitidwa.
Zochita zolimbitsa thupi monga izi:
- Kutembenuza mutu mbali zosiyanasiyana (zichitani izi modekha komanso bwino ndikubwereza);
- jambulani mapewa anu kumbuyo ndi mtsogolo ndi manja anu lamba;
- zungulirani manja patsogolo / kumbuyo ndi kumbali;
- manja mchiuno ndi kuzungulira kwa torso mbali imodzi, kenako mbali inayo;
- kukweza miyendo kutsogolo;
- ntchito zopumira (thandizirani kupatsa ziwalo zathupi mokwanira ndi mpweya wokwanira).
Nthawi yamaphunziro imatengera gawo la matenda ashuga komanso kupezeka kwa zovuta. Mu digiri yachiwiri, nthawi ya mkalasi iyenera kutengera mphindi 40 mpaka ola limodzi. Pakati pa masewera olimbitsa thupi, muyenera kuchita masewera olimbitsa thupi.
Mchitidwe wonga kupuma movutikira unakhala wogwira mtima kwambiri. Chofunikira chake ndikuti pakupita kwa thupi thupi limatha kulandira mpweya wambiri m'maselo, kulowa mkati mwake, amatha kugwiritsa ntchito shuga.
Phunziro 1 la nambala 1 ndikuphunzitsira njira yopumira yopumira:
Zolimbitsa thupi zimachitika motere:
- pumulirani mpweya wokwanira kwambiri pakamwa panu;
- kuphipha kuyenera kukhala masekondi atatu;
- 1 zovuta ziyenera kukhala kwa mphindi zitatu;
- Kubwereza 5 masana, chilichonse kwa mphindi 2-3.
Phunziro nambala 2:
Pali masewera enanso opumira. Ndikofunikira kuti mukhale ndi nthawi yoti mutulutsire mphindi 60 pasanathe mphindi, ndiye kuti, kutulutsa mpweya mwachangu, mpweya ungakhale chilichonse chomwe mungafune, luso lawo silikugwira ntchito yofunika, koma ndibwino kutseka manja anu mapewa anu, mkono uliwonse kumapewa, kapena kuchita squats. Mfundo zake ndi zofanana, maselo adzatukutidwa ndi kuchuluka kwa mpweya.
Kuphatikizika kwapadera kwa phazi
Anthu omwe ali ndi matenda a shuga a mtundu wachiwiri amakhala ndi zovuta ndi zotengera zamiyendo ndi miyendo yonse. Kuti mankhwalawa akhale othandiza kwambiri, muyenera kuchita masewera olimbitsa thupi apadera. Amathandizira kukhazikika kwa magazi m'mitsempha, motero, palibe matenda omwe angasokoneze miyendo.
Ngati zowawa zimawonedwa, ndiye kuti posachedwa zisiya kusokoneza, ndikofunikira kuti musasiye.
Ntchito zolimbitsa miyendo:
- kuyenda m'malo mwake ndikukweza mawondo (kuyenda);
- njira zowoloka;
- kuthamanga
- phazi miyendo mbali zosiyanasiyana;
- Amphaka
- Finyani ndi zala zakumanzere;
- kwezani miyendo yanu ndi kuzungulira masokosi anu mozungulira;
- yikani phazi lanu pachala ndi kuzungulira zidendene;
- nditakhala pampandapo ndikuwongola mwendo, ndikukoka zala zanu zakumaso kenako ndikukuchokerani;
- gonani pansi kapena malo ena osalala, kwezani miyendo yanu mowongoka, ndikuzungulira miyendo kwa mphindi ziwiri mozungulira.
Zochita zolimbitsa thupi zonse zizichitidwa mobwerezabwereza, kamodzi. Ngati ndi kotheka, chitani masewera olimbitsa thupi kangapo patsiku, makamaka. Mutha kuchita mu nthawi iliyonse yabwino kwa inu. Ngati pali mikhalidwe yoyenera, ndiye kuntchito, ku malo ena, ndi zina.
Masewera olimbitsa thupi
Ndi matenda a shuga a gulu lachiwiri, mtima wamagazi nawonso umavutika. Kuchita masewera olimbitsa thupi kungathandizire kugunda kwa mtima ndikupanga kusintha kwina kwa magazi machitidwe ena onse mthupi.
Koma musanayambe masewera olimbitsa thupi, muyenera kufunsa dokotala. Uzani katswiri pazovuta zomwe mupange. Mwina angaletse ena mwa iwo kapena afotokozere ena omwe ali oyenera mlandu wanu.
Zochita zamtima zili pamndandanda wa mtima. Izi ndi monga ma squats okhala ndi squats, kuthamanga pamalopo, kuthamanga ndikuchita masewera olimbitsa thupi, kugwiritsa ntchito zida.
Muyenera kuchitanso masewera olimbitsa thupi ndi ma dumbbells. Zimatenga mphindi 15. Kuchita zinthu zolimbitsa thupi kotereku kumalimbitsa minofu ya mtima ndikuwongolera mtima.
Zochita zolimbitsa thupi zitha kukhala motere:
- kutenga ma dubbells, muyenera kufalitsa mikono yanu kumbali ndi m'malo okwera kuti mubweretse ma dumbbell pamaso panu, kenako pang'onopang'ono mutsike manja anu pamalo awo oyambirirawo;
- kuloza mkono uliwonse kuchokera mmwamba ndikukutika ndi mkono... yopuwala ili kumbuyo.
- okhala ndi ma dumbbells m'manja, ikitsani mikono yanu kumbali ndipo nthawi yomweyo abweretseni patsogolo panu mopitilira, kenako kumbuyo kumbali;
- kuyimirira molunjika, kwezani ma dumbbells, ndikugwedeza nsonga zanu, kuti mapewa, ndikugwetsa manja anu pansi.
Phunziro la kanema wokhala ndi masewera olimbitsa mtima:
Masewera Olola
Kwa anthu omwe ali ndi matenda a shuga a mtundu wachiwiri, masewera olimbitsa thupi amapindulitsa, koma si masewera onse komanso masewera olimbitsa thupi omwe amagwira ntchito moyenera. Ndikofunika kupatsa chidwi pamasewera olimbitsa thupi omwe amatha kugwiritsa ntchito minofu yonse ndi machitidwe onse mthupi.
Anthu odwala matenda ashuga ndi oyenera kwambiri:
- kusambira
- kuthamanga ndi mitundu yake;
- kuyenda, kutchingira madzi oundana, kuyenda pachipale chofewa.
Ngakhale kuti yoga si masewera apamwamba, machitidwe awa amaperekanso zotsatira zabwino, chifukwa amakhala ndi masewera olimbitsa thupi othandizira magawo osiyanasiyana a thupi komanso njira zopumira mu repertoire yawo.
Malamulo azolimbitsa thupi
Musanayambe masewera olimbitsa thupi, ndikofunikira kuganizira za thupi kuti musadzivulaze. Pa katundu wolemera, anti-insulin imapangidwa, ndipo imakhudza thupi kwambiri ndikupweteketsa zovuta.
Chifukwa chake, dongosolo la maphunziro ndi mtundu wake wa zolimbitsa thupi ziyenera kukhazikitsidwa pamodzi ndi adokotala. Katswiri adzayang'anira momwe zinthu ziliri ndipo ngati pakufunika, asinthe regimen ndi masewera olimbitsa thupi.
Nthawi yoyamba ya phunziroli ikufunika kuchitika moyang'aniridwa ndi dokotala, kenako mutha kupitiliza kumakalasi kunyumba kapena m'malo ena alionse.
Makalasi ayenera kusokonezedwa nthawi yomweyo ngati mukumva zowawa ndi zizindikiro monga:
- kupuma movutikira
- nyansi;
- kupweteka
- kusintha kwa mtima.
Zonsezi mwanjira yapamwamba kwambiri zimatha kukhala chizindikiro cha hypoglycemia yomwe ikupita patsogolo. Zochita zolimbitsa thupi kuchokera ku kalasi yophunzitsira ya Cardio ndizoyenereradi kwa odwala matenda ashuga. Kuchita masewera olimbitsa thupi nthawi zambiri sikuthandizira kukulitsa minofu, koma amathandiza kutsika shuga komanso osapeza mapaundi owonjezera.
Izi zimaphatikizapo:
- kusambira wamba;
- Kuyenda ndi kuthamanga osayenda (mutatha kudya);
- kukwera njinga.
Ndani sayenera kutenga nawo mbali?
Osati wachiwiri wokha, komanso mu gawo lina lililonse la matenda ashuga, tikulimbikitsidwa kusewera masewera, koma zolimbitsa thupi ndizotsutsana kwathunthu ndi odwala omwe:
- kulephera kwaimpso kumawonedwa;
- mavuto amtima
- zilonda zam'mimba pa miyendo;
- kwambiri mawonekedwe a retinopathy.
Ndi kupatuka koteroko kuzungulira, ndizovomerezeka kuchita zopumira, yoga ingathandize. Vutolo likadzikhazikika, ndiye kuti mutha kuyamba kuchita masewera olimbitsa thupi, kenako ndikuchita makalasi athunthu.
