Training na zuciya da jini. A sa na bada shawara da kuma kwararru

Sau da yawa ba mu tunani game da yadda za a kula da zuciya, cewa wannan dauki dai shi ba zai yi tasiri. Matsaloli yawanci zare jiki da sharrin tara up, ba bayyana har a wani lokaci. The mace-mace kudi saboda cututtukan zuciya da halin kaka a farko jerin, zuciya harin da kuma shanyewar jiki rejuvenated. Wannan shi ne dalilin da ya sa yana da muhimmanci ga kula da zuciya da jini, ya karfafa su, musamman ta hanyar jiki aiki. Training na zuciya da kuma ci gaban da jimiri, da kaya a kan jini - duk muhimmanci abubuwa da lafiya rayuwar dan Adam.

Me ya sa yake dole ba zuciya da jini kaya?

Jiki aiki na taimaka wa:

1. Ragewan da adadin C-amsawa gina jiki, wanda ni'ima bayyanar kumburi tafiyar matakai a cikin jiki.
2. Ragewan jini da kuma triglycerides.
3. Kiwon matakin kyau cholesterol.
4. Tsari da jini sugar da insulin.
5. nauyi asara.

Rashin aiki tsokani matsaloli tare da zuciya da jini. horo na zuciya faruwa a lokacin ya karu da karfi na ƙanƙancewa, qara zuciya kudi a load lokacin. Tasoshin yayin da kuma aikatawa.

Darussan ga zuciya

A gaskiya ma, wani hadadden na irin darussan ne fadi da isa. Horar da zuciya ta hanyar cardio da aerobic motsa jiki. Za ka iya je jogging, keke a kalla rabin awa a rana, tsalle igiya, iyo a cikin pool, aerobics da kuma mataki, dance, ko kawai shirya da yamma tafiya mintoci 20, ba up da lif. An shawarar zuwa tsaya ga dokokin:

1. Mafi kyau duka bugun jini mita - ɗari da ashirin - ɗari da talatin da punches (ba zai iya zama a sama 130 da kasa 110).
2. Ba shi yiwuwa a shirya wani motsa jiki na wanzuwa fiye da sa'a daya (a m tasoshin - 30 minutes).
3. Gudanar wadannan zaman biyu zuwa sau uku a mako.

Har ila yau, amfani motsa jiki zuciya jogging. Kada juya shi a cikin wani na yau da kullum. Shin jogging uku-sau hudu a mako na minti 20, duba da yanayin. Idan m majiyai tafi a kan tafiya.

wasu dalilai

Danniya da abinci da kuma yanayi hankali kawo jini a wani ƙara sautin, wanda rinjayar jini. A irin wannan halin da ake ciki ba kawai ka dõgara a kan taimako na magungunan da za ka bukatar mu mayar da cikakken jini ya kwarara, musamman a cikin capillaries. Wannan zai taimaka maka motsa jiki da zuciya da jini. Tasiri zai motsa jiki-vibration: da safe a gado, ya dauke sama da hannayensu, feet, girgiza su game da minti biyu. Saboda haka shi za'ayi vibratory Lymph capillaries da kuma sake rabawa ta hanyar da jiki ne tsabtace na da gubobi. Yana da kyawawa da yamma kafin lokacin kwanta barci zasu maimaita wannan aiki.

Tare da m spasms na jini na kwakwalwa, haddasa hawan jini, tashin zuciya, memory asarar, jawabin, daidaituwa na ƙungiyoyi, bukatar yin aiki a kan karfafa su, shirya lafiya cin abinci, ta amfani da kwayoyi, motsa jiki. Za ka iya yi a kai juyawa kai da komowa biyu ko uku da minti, da kuma gaba bends da kwaikwayo na itace. Tasiri shura ƙafãfunsu gaba (ya bar kafar dama hannu ta tsawon). Za ka iya juya asynchronously hannu (bar gaban, dama da baya), aikata a tara a baya na "Birch". Darussan ake yi sosai smoothly. Idan wuyansa tsokoki aka raunana, su ne sau da yawa siga da kuma matsi da jini rushe jini wurare dabam dabam. Su horo taimaka wajen maido da aiki da tasoshin da kuma warkar da sakamakon matsawa.

stagnation na jini a kafa jijiyoyinmu daukan hankali. Don karfafa kafafu tasoshin da kuma su mafi yi, za mu bayar da shawarar tafiya a kan gwiwoyi baya da kuma fitar. Wajibi ne a kawo gaba bends idan ya cancanta mike kafafu, samun da kasa tare da yatsunsu. Very da amfani ga kafa jijiyoyinmu irin wannan motsa jiki: dauki wani babban mirgina fil ko roba salkar da ruwa, durkusa, ya sa cikin kwalbar a kan qwai, zauna a saman da kuma yadda za a hau da shi daga gwiwoyi zuwa idãnun sãwu biyu da kuma mayar. Amfani leisurely jog, a lokacin da rashin jin daɗi auku ga tafiya.

darussan a gida

Training na zuciya, jini da tsoka da horo zai iya faru a gida. Alal misali, squats gaba zuwa ga ƙõfa. Squat bukatar mika a kan doorknob, gwiwoyi a layi tare da yatsun kafa. An fara da karamin yawan maimaitawar, kawo su har zuwa 2 watanni kafin 100, sa'an nan more. Da farko, a watan squat a kan ashirin ko talatin santimita - zurfi. Qarfafa zuciya tsokoki, da kashin baya, kuma kafafu. A kafar tsokoki taimaka wajen rage jini ya kwarara ta cikin jijiyoyinmu sama.

A cikin 'yan shekarun zama m tare da Nordic tafiya da sandunansu. Ka yi kokarin tafiya rhythmically, ba shakka, yayin da aiki ƙafa da hannu. Wadannan darussan - kyau kwarai horo na zuciya a cikin sabo ne iska!

Abin da kuma ya kula?

Bugu da kari zuwa wasan motsa jiki:

1. Daina shan taba.
2. Rashin nauyi idan kiba.
3. Bi shawarar likitoci na magani liyafar.
4. Ci kasa gishiri.
5. Barci 8-9 hours.
6. Ci wani iri-iri amfani da lafiya da abinci.

The zuciya tsoka ne da nourishes da kuma karfafa "Panangin" influencing da tafiyar matakai na rayuwa a cikin zuciya, da inganta aikin, hana bai kai ba tsufa daga cikin myocardium, wanda ya hana da ya faru na atherosclerosis, hawan jini, arrhythmia. An shawarar for lafiya mutane a matsayin wata hanya ta karfafa zuciya tsoka, kuma don rigakafin cututtukan zuciya. A tsarin "Panangin" ya hada da potassium da magnesium, wanda za a iya samar a kullum, kuma ko da tare da abinci. Ci alayyafo, laminaria, waken soya, da oatmeal, sunflower tsaba, alkama bran, flax mai, kwasfa hanta man fetur domin tsabtace tasoshin.

horo na zuciya: zuciya kudi da kuma ta yi

Ta yaya domin sanin tsanani da your workouts don samun sakamako? Ƙayyade da matsakaicin zuciya rate, shi ne mutum. Wajibi ne a debewa da lambar 220 daga shekaru. Wannan sakamakon - wannan ne iyakar zuciya rate. Koshin lafiya zuciya a cikin index na 50-60% na matsakaicin zuciya rate. Wannan inganta zuciya da jijiyoyin jini da kuma numfashi tsarin. Yunƙurin na bugun jini zuwa 80% na matsakaicin maida hankali ne akan wani babban yawan jini, ta ƙara na huhu iska, qara size da ƙarfin zuciya. Training a cikin ja layi area (80-90% na matsakaicin) ne da za'ayi tare da mai kyau jiki tsari, a karkashin likita dubawa.

ci gaba da kara

Kada ka manta cewa horo na zuciya da kuma halin iya jurewa da ci gaban kamata ya unsa da wani daidai adadin da hankali. Duk matakai na kara motsa jiki tsanani kamata a wuce sannu a hankali, a hankali, don haka kamar yadda ba ya cutar da zuciya da jini, kuma don bunkasa halin iya jurewa. A key ga nasara - tsari. Idan ka je wurin waha, hau bike 'yan sau a mako, safe darussan da ya kamata a yi kullum. Bugu da kari a baya shawarar da girgiza, juya, muka bayar da shawarar a jerin atisayen ga zuciya da jini:

1. Tafiya a kan yatsun kafa, dagawa ka gwiwoyi high.
2. Hands, a kansa, ga castle, kafafu baya. Deep gefe bends.
3. Hannu da hannu, rage, to mara a kafada.
4. Forward juyawa daga hannun - up - mayar da mataimakin versa.
5. Kwaikwayo na keke a supine matsayi.
6. Cross ƙafãfunsu motsi a wata tsawo na 30-40 cm daga bene a wani yiwuwa matsayi.

Ka tuna: yana da muhimmanci ba yawan motsa jiki da kuma tsanani da kaya, da kuma tsari. Load kamata a karu sannu a hankali. Bayan shi ake bukata don shakata da tsoka zaruruwa ya karu da cardiac tsoka, jini ƙarfafa, jimiri da ya karu.

Ƙarfafa da zuciya da kuma rare girke-girke

Yana da muhimmanci cewa zuciya tsoka da ake samun zama dole bitamin, sa'an nan wasu workouts ba zai yi. Ga wasu dubaru healers:

1. Mix da yankakken bushe apricots, gyada, fig, lemun tsami da kwasfa, zabibi, zuma. All dauki 250 grams. Adana a cikin firiji. Dauki sau uku a rana, wani tablespoon.
2. A rabin kofin wasu ruwa dauki wani tablespoon na hawthorn, tafasa don mintina talatin. Sha kwata kofin sau uku kafin a ci abinci.
3. Kai 10 grams na lemun tsami balm, St. John wort, Birch ganye, 30 grams na fireweed. Zaparivat tablespoon da 300 ml na ruwa. Dauki sau uku a rana a kan gilashin.
4. Saka tablespoon buckwheat 500 ml ruwa, bar 2 hour. Shan daya gilashin sau uku.
5. Biyar tablespoons ganye Rosemary zuba 100 ml vodka, nace 7 kwanaki. Ci ashirin da biyar saukad da sau uku a rabin awa da abinci.

Zauna lafiya!