Zochita za mtima

Chiwerengero chachikulu cha anthu padziko lapansi chikufa tsiku ndi tsiku ndi matenda a mtima. Anthu anasiya kusunthira, kusinthika ku chakudya chosala kudya ndikudzipha okha ku imfa yofulumira. Pofuna kumvetsetsa kufunika kozama kwa mtima, tifunikira kumvetsetsa dongosolo la magazi ku thupi.

Minofu iliyonse ndi mtima waung'ono

Momwe timayendera timakhala ndi mtima ndi mitsempha ya magazi, yomwe 20% ndi mitsempha yaikulu ndi mitsempha, ndipo 80% ndi ma capillaries. Mipope ndizitsulo zing'onozing'ono, koma zimayimira ambiri. Mtima umapopera magazi kudzera m'mitsempha, ndipo mpaka ma capillaries amadza chifukwa cha kuyenda ndi kuthamanga kwa magazi. Chotsatira chake, ngati pali kusowa kwa kayendetsedwe kake, ma capillaries saperekedwa ndi magazi, zomwe zimatanthawuza kuti zakudya zamatenda zimakula, zomwe zimadyetsedwa ndi "zopereka" za zing'onozing'ono. Pankhaniyi, tikuwona kuti minofu iliyonse ndi mpope - mawonekedwe ofanana ndi mtima. Ngati minofu ikugwira ntchito, selo iliyonse imalandira mlingo wa "chakudya".

Zochita

Zochita zolimbitsa mtima - ndi mtundu uliwonse wa cardio (sikuti imangotchedwa cardio), katundu. Ndipo chifukwa cha mtima suli wofunikira, ndi nthawi. A cardio yabwino ndi pamene mumatuluka thukuta.

Zina mwa mitundu yachikale ya masewera olimbitsa thupi kuyambira nthawi yamakedzana, machitidwe opindulitsa kwambiri a mtima akusambira , akuthamanga, njinga, ndi kuyenda mofulumira. Pankhaniyi, nkofunika kuti kayendetsedwe kake kamene sikakhala ndi jerks (basketball ndi jumps lakuthwa imalingaliridwa, mwachitsanzo, yovulaza mtima), koma kuchokera ku kayendetsedwe kosasunthika mu malo.

Zovuta kwa mtima

Tidzachita masewera olimbitsa thupi kuti tiphunzitse mtima ndipo panthawi yomweyi tiwotchere kulemera kwa thupi.

1. Timapondaponda ndikupuma ndikupuma ndikuyenda mofulumira ndi kukweza manja.
2. Manja patsogolo pa chifuwa - masewera. Timayika ndi manja kutsogolo kwa chifuwa, ndi kukweza manja, ndi kutsika manja kumbali kumbali. Maselo amaonedwa kuti ndi ojambula bwino kwambiri pamtima, choncho ndi bwino kuika maganizo pa iwo.
3. Timadutsa kuchokera kumlendo umodzi kupita ku mzake, pamene tikugwedeza manja athu m'makona.
4. Sinthanthani mbali ndi mbali - manja pamodzi, miyendo musagwetse pansi, mawondo akuwerama.
5. Timasinthasintha manja kumbali ya bwalo ndikugwa, pamene manja akugwa.
6. Manja kutsogolo kwa iwe, ife timayendetsa manja mosiyana, ngati kuti tambasula manja a bandolo. Ndiye timachita "kutambasula" ndi manja awiri panthawi yomweyo.
7. Timagwedezeka, timatsitsa manja athu pansi, tanyamuka, kwezani manja athu mmwamba.
8. Ife timathamanga, timanyamula thupi lolemera ku phazi, tanyamuka ndi kukoka mwendo wopindika ku chifuwa.
9. Timayenda kuchokera mbali ndi mbali.
10. Miyendo ndi yayikulu kuposa mapewa, mikono imatambasula kutsogolo kwa ife, timakweza manja ndi kuwagwirizanitsa.
11. Timatsitsa manja athu, tinyamule ku mapewa ndikuwatsitsa ku IP.
12. Siyani manja pa mapewa, onetsetsani kutsogolo kwa chifuwa, kuwongolera ndi kusudzulana kumbali.