Uqeqesho iimpahla sentliziyo kunye negazi. Iseti beemvavanyo kunye namacebiso yeengcali

Amaxesha amaninzi musa ukucinga ngendlela ukuthatha unonophelo wentliziyo, oko ukuze oku kwenzeke nje oko kuya kuba negalelo thina. Iingxaki ngokuqhelekileyo ngokuzolileyo efumba, hayi ukubonakala de ingongoma ethile. Izinga lokusweleka ngenxa yeendleko intliziyo sifo kuluhlu lokuqala, isifo sentliziyo kunye nesifo sihlaziyekile. Yiyo loo nto kubalulekile ukuba banikele ingqalelo ezityeni ngentliziyo negazi, abomeleze, ingakumbi ukusebenza komzimba. Uqeqesho wentliziyo kunye nophuhliso unyamezelo, umthwalo imithambo yegazi - zonke izinto ezibalulekileyo ebomini bomntu esempilweni.

Kutheni kuyimfuneko ukunika umthwalo intliziyo imithambo yegazi?

umsebenzi Physical negalelo:

1. Ukwehlisa isixa C-izidubuli protein, leyo ukhetha imbonakalo iinkqubo ukudumba emzimbeni.
2. Ukwehlisa uxinzelelo lwegazi kunye triglycerides.
3. Ukuphakamisa umgangatho cholesterol elungileyo.
4. Ulawulo eswekile yegazi kunye insulin.
5. umzimba.

Umphathi Uxhokonxwa iingxaki kunye neempahla ngentliziyo negazi. uqeqesho kwentliziyo kwenzeka xa kwandiswe amandla ucutheko, kwandisa izinga intliziyo ngamaxesha umthwalo. Izikhephe ngelixa benza.

Uqheliso ukuba intliziyo

Enyanisweni, imiceli olulandelenayo ezinjalo ibanzi ngokwaneleyo. Uqeqesho intliziyo umthambo Cardio kunye aerobic. Ungaya njengomtyibilizi, ngebhayisekile ubuncinane isiqingatha seyure ngosuku, tsiba intambo, ukudada echibini, umzimba kunye step, umdaniso okanye nje amalungiselelo imizuzu ngokuhlwa ukuhamba ukuya ku-20, ukuba phezulu ikheshi. Kuyanconywa ukuba babambelele imithetho:

1. Iqondo eliphezulu ukubetha frequency - nye elinamanci mabini - nye elinamanci mathathu ayekelele (ayikwazi ngaphezulu 130 kwaye ngezantsi 110).
2. Akwenzeki ukuba amalungiselelo Amazing ihleli ngeyure ngaphezu kwesinye (kwi izitya antshwenyileyo - imizuzu engama-30).
3. Qhuba ezi seshoni kabini okanye kathathu ngeveki.

Kwakhona luncedo njengomtyibilizi, ukuzilolonga intliziyo. Sukucima ube yesiqhelo. Yenza ukubaleka izihlandlo ezithathu-ezine ngeveki imizuzu eli-20, bukela imeko yakho. Ukuba mizwa ekhathazayo niqhubeke nihamba.

nezinye izinto

Ntshikilelo, ukutya kunye nokusingqongileyo ngokuthe ukuzisa imithambo yegazi ngelizwi kakhulu, nto leyo echaphazela uxinzelelo lwegazi. Kwimeko elolo hlobo akuthethi bathembele kuphela uncedo kwemithi, kufuneka ubuyisele ukuhamba kwegazi ngokupheleleyo, ingakumbi emithanjeni. Oku kuya kukunceda ukuba usebenzise iimpahla intliziyo negazi. Ephumelelayo uya kusebenzisa-ukungcangcazela: kusasa ebhedini, phakamisa izandla, iinyawo, yabagungqisa malunga ezimbini nemizuzu. Ngoko bamthwala emithanjeni nkovu vibratory kwaye lisasazwe apho umzimba icocwe ityhefu. Kunqweneleka ngokuhlwa phambi kokuba lokulala ukuphinda lo msebenzi.

Kunye rhoqo ziba imithambo yegazi yobuchopho, ibangela uxinzelelo lwegazi oluphezulu, isicaphucaphu, ukulahlekelwa inkumbulo, intetho, ulungelelwaniso lweentshukumo, kufuneka ukuba basebenze kuyo abomeleze, ukulungiselela ukutya okunempilo, esebenzisa iziyobisi, umthambo. Uyakwazi ukwenza kujikelezo intloko ngapha nangapha imizuzu emibini okanye emithathu, size phambili uyagoba mbumbulu iinkuni. Eyiyo niwunyathelele iinyawo zabo phambili (unyawo ekhohlo ukuya ubude ingalo ngasekunene). Uyakwazi jikeleza asynchronously ngesandla (phambi ekhohlo, ekunene umva), yenza nesakhelo ngasemva "ezinde". Uqheliso lomsebenzi lwenziwa kakuhle kakhulu. Ukuba izihlunu entanyeni ukuba buthathaka, bavame eladlulayo ezo imithambo yegazi ukuphazamisa nokuhamba kwegazi. uqeqesho lwabo kunceda ukubuyisela ukusebenza kwimikhumbi kunye neziphumo aphilisayo ucinezelo.

igazi stasis kule milenze abulala yegazi. Ukomeleza iimpahla imilenze kunye nokusebenza kwabo kakuhle, sicebisa ukuhamba ngamadolo emva naphambili. Kuyimfuneko ukuba ziqhubele phambili egobile ukuba imilenze kuyimfuneko ngqo, ukufumana elinomgangatho ngeminwe yakho. Iluncedo kakhulu emithanjeni umlenze onjalo umthambo: kuthatyathwe nesikhonkwane ehlelayo enkulu okanye ibhotile yeplastiki ngamanzi, eguqa phantsi, ukubeka ibhotile kuphezu kwamaqanda, ihlale phezu kunye nendlela ndikhwele kulo ukusuka ngamadolo ukuya kwamaqatha kunye umva. emane eluncedo ukuphumla, xa ukungaphatheki Kwathi nokuhamba.

imithambo ekhaya

Uqeqesho wentliziyo, imithambo yegazi kunye noqeqesho kwezihlunu ingaqhuba nanini ekhaya. Umzekelo, squats ecaleni emnyango. imfuneko ezibanzi ukuba isandla sakhe netambo, ngamadolo ngokuhambelana iinzwane. Ukususela inani elincinane kophindo, ukubakhulisa ukuya kwiinyanga-2 phambi 100, ngoko ngakumbi. Okokuqala, inyanga ukuze ekuchopheni kwi iisentimitha amabini okanye amathathu - nzulu. Iqinisa imisipha ngentliziyo, umqolo kunye nemilenze. A kwemilenze ukunciphisa ukuhamba kwegazi nge ngemithambo phezulu.

Kwiminyaka yakutshanje zithandwa ngeentonga ukuhamba yeYurophu. Zama unyathele ngesingqi ngokwendalo gama sisebenza ingalo nomlenze. Le mithambo - uqeqesho ogqwesileyo wentliziyo ngumoya!

Yintoni enye ukuze sinikele ingqalelo?

Ukongezelela umthambo:

1. Nika up ukutshaya.
2. Nciphisa umzimba uma utyebile.
3. Landela icebiso koogqirha reception amayeza.
4. Yitya ityuwa encinane.
5. Balala iiyure 8-9.
6. Yitya iintlobo zokutya luncedo yaye isempilweni.

Imisipha Intliziyo yi ayondle kakuhle kwaye kuqinise "Panangin" eziphembelela iinkqubo pathways entliziyweni, kuphucula umsebenzi wakhe, ukunqanda ukuguga ngaphambi kokuba myocardium, nto leyo ethintela ukwenzeka ngenxa yamafutha, uxinzelelo oluphezulu lwegazi, arrhythmia. Kuyacetyiswa kubantu abasempilweni njengendlela yokomeleza imisipha intliziyo, kunye nokuthintela izifo sentliziyo. Ubume be-"Panangin" ibandakanya potassium nezinki, leyo kuveliswa yonke imihla kwaye ngokutya. Yitya isipinatshi, laminaria, neentlumaya, oatmeal, imbewu kajongilanga, ingqolowa, oyile, amafutha cod isibindi yendawo yogcino zokucoca.

uqeqesho intliziyo: izinga lentliziyo kunye nokusebenza kwayo

Indlela ukufumanisa amandla ukusebenzisa zakho ukufumana iziphumo? Ukumisela ubuninzi izinga intliziyo, kuba ngamnye. Kuyimfuneko ukuba thabatha inani 220 ukusuka yobudala bakho. Le yoko - oku ubuninzi rate intliziyo yakho. Intliziyo enempilo kwisalathiso 50-60% ireyithi kwentliziyo eliphezulu. Oku kuphucula inkqubo sentliziyo zokuphefumla. Ukwanda kwe ubume kwi-80% yemali iyonke iquka inani elikhulu imithambo yegazi, ukwanda umoya yemiphunga, kwandisa ubungakanani kunye namandla kwentliziyo. Uqeqesho kwindawo umgca obomvu (80-90% of ezona zininzi) lwenziwa ngendlela elungileyo emzimbeni, phantsi kweliso zonyango.

eyazo

Musa ukulibala ukuba uqeqesho kwentliziyo nokunyamezela uphuhliso kufuneka ibandakanye isixa olulinganayo ingqalelo. Onke amanqanaba ukwandisa umthambo ubunzulu kufuneka kudlule kancinane, kancinane, ukuze kakubi iimpahla intliziyo negazi kunye ukuphuhlisa amandla abo. Undoqo sempumelelo - njalo. Ukuba uye echibini, ukukhwela ibhayisekile izihlandlo ezimbalwa ngeveki, imisebenzi kusasa kufuneka yenziwe yonke imihla. Ukongeza ngaphambili isincomo behlunguzela, sijike, sincoma uthotho olulandelenayo ukuba iimpahla intliziyo negazi:

1. Ukuhamba ngeenzwane, ephakamisa amadolo zakho eziphakamileyo.
2. Izandla phezu kwentloko yakhe enqabeni yomkhosi, imilenze ngaphandle. Deep bend icala.
3. Isandla ngesandla, ukunciphisa, ukuze ngempama emagxeni.
4. Phambili ukujikeleza izandla - up - emva vice versa.
5. Mbumbulu weebhayisekile kwindawo lisalele.
6. Cross iinyawo intshukumo nomphakamo 30-40 cm ukusuka emgangathweni kwindawo ekuthanda.

Khumbula: kubalulekile isixa lokuzilolonga kunye ngobunzulu umthwalo, nokuba njalo. Umthwalo kufuneka kwandiswe kancinci. Emva ekufuneka ukuba bakhululeke ukuya imicu izihlunu zinyukile yaye izihlunu kwentliziyo, wamomeleza imithambo yegazi, unyamezelo bandisa babo.

Ukuqiniswa intliziyo nezaziwayo iiresiphi

Kubalulekile ukuba izihlunu intliziyo ngenyameko iivithamini kuyimfuneko, ngoko amanye ukusebenzisa akayi kuyenza. Nazi ezinye iingcebiso lwenyanga:

1. Xuba i ezinqunqiweyo Iapilkosi yomile, Anut, nemikhiwane, yelamuni kunye Ixolo, zeerasintyisi, nobusi. Bonke uthathe 250 grams. Oyigcina efrijini. Thatha kathathu ngemini, a icephe.
2. A isiqingatha indebe amanzi ukuthatha icephe hawthorn, bilisa imizuzu engamashumi amathathu. Bangasezwa ngendebe ikota izihlandlo ezithathu ngaphambi kokuba isidlo.
3. Thatha 10 iigrem lemon namafutha, Wort St. kaYohane, amagqabi ezinde, 30 iigrem fireweed. Zaparivat icephe ml 300 zamanzi. Thatha kathathu ngemini phezu eglasini.
4. Beka icephe buckwheat 500 ml amanzi, shiya iyure 2. Ukusela iglasi ngokuphindwe kathathu.
5. amacephe Five imifuno nerosemary Wagalela 100 ml yevodka, bama iintsuku ezisi-7. Yitya ezingamashumi amabini anesihlanu amathontsi izihlandlo ezithathu kangangesiqingatha seyure phambi izidlo.

Hlala uphilile!