An sabunta ta ƙarshe 27/12/2023 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

6 Darasi kan COPD (Cutar Kwayar Cututtuka na Tsawon Lokaci)

Shin ana cutar da COPD (Cutar Kwayar Cutar Kwalara)? Anan akwai darussan 6 waɗanda zasu iya taimakawa ƙara yawan motsi da kirji, kazalika da samar da alamun taimako. Ya kamata motsa jiki ya zama daidai da tsarin yau da kullunku. Da fatan za a raba. Ana iya buƙatar magani na asibiti a hade tare da horo don ingantaccen murmurewa. Wadannan darasi guda 6 suna da fifiko kan kara motsawa da sassauci. Barka da zuwa tuntube mu a shafin mu na Facebook ko Youtube idan kuna da labari ko tsokaci.

A haɗe tare da waɗannan darussan muna ba da shawarar ku daidaita ayyukan ku na yau da kullun, alal misali a cikin hanyoyin keɓancewa na yau da kullun a cikin mawuyacin ƙasa ko yin iyo a cikin tafkin ruwan zafi. Idan kun riga kun sami tabbataccen ganewar asali, muna bada shawara cewa kuyi bincike tare da likitan ku (likitan, chiropractor, physiotherapist ko makamantan su) shin waɗannan motsa jiki sun dace muku.

1. Nordic Walking / Walking with Sihiri

Nordic Walking kyakkyawan tsari ne wanda yake inganta kirji da inganta aikin huhu.

Tare da Nordic Walking, yana da mahimmanci ka bi yadda kake so kuma ka yi la'akari da yanayin lafiyar ka. Muna ba da shawarar ka tafi kusan kashi 50 cikin 10 na abin da kake jin za ka iya tura kanka zuwa gare ka kuma ka fara da fara'a cikin annashuwa na kusan minti 20-XNUMX - kafin ƙaruwa sannu-sannu yayin da ka ji sigar ka ta inganta.

Sauƙaƙewar haɗakarwa a cikin matsayi mafi kyau

Motsa jiki wanda yake tattara baya kuma ya shimfiɗa tsokoki na kusa. Yakamata a yi shi da taka tsan-tsan kuma tare da natsuwa, motsi mai sarrafawa.

An fara Matsayi: Kwance a bayanku - zai fi dacewa akan tabarmin horarwa tare da matashin kai don kan abin wasa. Rike hannun ka kai tsaye zuwa gefe sannan ka ja kafafun ka biyu zuwa gare ka. Yi ƙoƙarin kwantar da hankalinku kamar yadda kuke yin aikin.

kisa: Bari gwiwoyinku su faɗi a hankali daga gefe zuwa gefe yayin da ku kiyaye ƙashin ƙugu ta fuskar - a tabbata cewa an kiyaye dukkanin kafadu biyu tare da ƙasa. Yi motsa jiki tare da motsi mai laushi kuma riƙe matsayin na kimanin 5-10 seconds kafin motsi a hankali zuwa ɗayan ɓangaren.

3. Dawafin hannu

Horar da mutane don kafadu, wuya da kirji.

Mika hannuwanka zuwa gefe ka jawo manyan da'ira a sama ta hanyar motsar da kawancen da hannu a cikin kara da'irori. Maimaita aikin tare da 20 maimaitawa akan set 2 - kafin zana da'ira akasin hakan daga baya.

4. Ciki-rakumi motsa jiki

Aiki cat kampanin motsa jiki kyakkyawa ne mai tattare da motsa jiki wanda ke ba da ƙarin motsi zuwa ga kashin baya. Yana shimfiɗa kuma yana ba da sassauci ga baya, kirji da wuya. Abin motsa jiki ne mai ban sha'awa ga waɗanda suke buƙatar kwance madaurin wuya a cikin wuya da baya. Fara tsayawa akan dukkanin hudun, sannan runtse baya a hankali zuwa bene kafin a sannu a hankali, amma da tabbaci ka tura bayan ka zuwa rufin. Maimaita wasan motsa jiki don 8-10 juyawa akan saiti 3-4.

5. Baya lanƙwasa na wuyansa da thoracic kashin baya 

Zauna tare da gwiwoyinku a ƙarƙashinku kuma ku sanya hannuwanku a bayanku. Daga nan sai a doso babba da baya a yayin da kuke ja dayan hannu tare. Yakamata ya kamata jin cewa ya shimfiɗa tsakanin ruwan wuyan kafada da zuwa ƙaddamar da wuya na wuyansa. Wannan darasi ne mai kyau a gare ku waɗanda ke gwagwarmayar ji da 'gajiya' a cikin ƙwayoyin wuyan kafada da wuya.

Riƙe aikin har sau 3 60 seconds don matsakaicin sakamako. Yawancin lokaci sau 2-3 a rana.

6. "Nemi"

Tsaya a gwiwoyinku kuma bari jikinku ya fadi gaba tare da hannayensu. Kwantar da kanka a kan ƙasa da shimfiɗa hannuwanku a gabanka har sai kun ji ɗan ɗan shimfiɗa a cikin sauyawa zuwa wuyansa da babba na baya. Yana aikata seta 3-4 na tsawon seconds 30.

Waɗannan kyawawan motsa jiki ne waɗanda yakamata a yi su yau da kullun don mafi girman sakamako - amma mun san cewa ranakun mako mai wahala ba koyaushe ke ba da izinin hakan ba, don haka mu ma "yarda" idan kuna iya yin ta kowace rana.

Parin haske: Foaunin kumburi don ƙarin motsi na kirji

Yankakken fata yana iya zama mai amfani kuma mai kyau ga kayan aiki na tattarawa da tsokoki na kirji - wanda a biyun yana inganta ingantacciyar motsi a cikin taurin da wuya. Kyakkyawan tip ga waɗanda suke buƙatar "narke" kaɗan. Don iyakar sakamako muna bada shawara wannan kumburi kumburi (danna nan - yana buɗewa a cikin sabuwar taga) daga Epitomy.

Samfurin da ya dace - Kumfa abin nadi:

Summary:

Anan akwai darussan 6 da aka dace da waɗanda ke tare da COPD (Ciwon Cutar Ciwon Ciki na Yau da kullum). Ayyukan motsa jiki da motsa jiki waɗanda zasu iya ba da gudummawa ga ƙarin motsi a cikin kirji da ƙashin ƙugu. Motsa jiki ya kamata a daidaita shi da canjin canjin tarihin lafiyar ku, tsarin yau da kullun da kuma tarihin lafiya.

Abubuwan da aka ba da shawarar don motsa jiki:

Yi Worwararrun Ma'aikata (Rawaya - Haske)

Yi aiki mafi kyau (Green - Matsakaici)

- Yi amfani da lambar rangwamen Bad2016 don kashe 10%!

Jin kyauta don tuntube mu a YouTube ko Facebook idan kuna da wasu tambayoyi ko makamancin haka dangane da motsa jiki ko ƙwayoyinku da matsalolin haɗin gwiwa.

Hakanan karanta: - Abin da Ya Kamata Ku sani Game da Tendonitis

Hakanan karanta: - AU! Shin Karshen Jima'i ko Raunin Late? (Shin kun san cewa biyun suna da magani daban-daban guda biyu?)

Hakanan karanta: - 8 shawarwari masu kyau da matakai kan sciatica da sciatica

Shahararren labarin: - Sabon magani na Alzheimer ya dawo da cikakkiyar aikin ƙwaƙwalwar ajiya!

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Shin kun san cewa: - Cutar sanyi tana iya ba da jin zafi ga raɗaɗin wuya da tsokoki? Daga cikin abubuwan, Halittun iska (zaka iya yin odar sa anan), wanda ya ƙunshi samfuran halitta, sanannen samfurin ne. Tuntube mu a yau ta hanyar shafinmu na Facebook idan kuna da tambayoyi ko buƙatar shawarwari.

- Kuna son ƙarin bayani ko kuna da tambayoyi? Tambayi ma'aikacin kiwon lafiya na kwararrun mu kai tsaye (gaba daya kyauta) ta namuFacebook Page ko ta hanyar “TAMBAYA - SAMUN AMSA!"-Spalte.

VONDT.net - Da fatan za a gayyaci abokanka don son shafinmu:

Mu daya ne free sabis inda Ola da Kari Nordmann zasu iya amsa tambayoyinsu game da matsalolin lafiyar ƙwayoyin musculoskeletal - gaba ɗaya ba a san su ba idan suna son hakan.

Da fatan za a tallafawa aikinmu ta hanyar bin mu da raba abubuwanmu akan kafofin sada zumunta:

- Da fatan za a bi Vondt.net akan Youtube

(Biyo kuma sharhi idan kuna son muyi bidiyo tare da takamaiman darussan ko karin bayani game da ainihin al'amuran ku).

- Da fatan za a bi Vondt.net akan FACEBOOK

(Mun yi ƙoƙarin amsa duk saƙonni da tambayoyi a cikin sa'o'i 24) Kuna zaɓin ko kuna son amsoshi daga chiropractor, chiropractor, likitan motsa jiki, mai ilimin hanyoyin kwantar da hankali tare da ci gaba da ilimin a cikin ilimin likita, likita ko likitan jiki .. Hakanan zamu iya taimaka muku in gaya muku abin da darasi wanda ya dace da matsalar ku, taimaka muku neman likitocin da aka bada shawarar, fassara amsoshin MRI da makamantan su. Tuntuɓe mu yau don kiran abokantaka)

hotuna: Wikimedia Commons 2.0, Creative Commons, Freestockphotos da ƙaddamar da gudummawar mai karatu.