Bikin hawan jini - Cikakken Manual

Shin hawan keke yana da kyau ga hawan jini?

Motsa jiki, kamarkekeda gudu, na iya rage nakahawan jinihar zuwa 10 mmHg, Creswell ya ce. Wannan kusan yawancin magunguna ne. Horar da ƙarfi zai iya taimakawa rage shi da kusan 3 zuwa 6 mmHg, in ji shi. Kuma ba a makara ba don kawo canji mai ma'ana.

(gurnani) (bugun zuciya) - Idan akwai wani sashi na jikina da nake dauka da muhimmanci, zuciyata ce. Na saba da sanin irin saurin da yake dokewa bayan hawa da motsa jiki tare da saka idanu na bugun zuciya na shekaru masu yawa. Na yi amfani da shi a matsayin gwargwadon horo na kuma ba a matsayin muhimmin gabobin da ke rayar da ni ba - yana sanya bugun zuciyar ka ya suma - amma akwai labaran labarai masu yawa game da masu tuka keke da ke fama da ciwon zuciya ko kamawar zuciya yayin hawa, wataƙila tsofaffi Direbobin da ke da ya koma horo bayan shekaru masu girma na rayuwa ko matasa 'yan wasa waɗanda rayuwarsu ta yi rauni.

Sannan kuma akwai nau'i na uku, masu kekuna wadanda kamar ni, suka ɗauki zukatansu ba komai ba tsawon shekaru ba tare da yin tunani ba, amma wanene kuma? sami kansu tare da arrhythmias ko fibrosis. Shin wannan zai iya zama sakamakon keken su? Don ganowa, mun haɗu da likitan zuciya wanda ya ƙware a wasanni da motsa jiki. Dr.

Graham Stuart, shi kansa tsohon Ironman, yana gudanar da Sports Cardiology UK, kamfanin da ke ba da shawara, bincike da kuma tantance 'yan wasa. Don haka wa ya fi dacewa ya ba mu amsoshin da muke nema? Ta yaya ya kamata mu damu kuma waɗanne matakai za mu iya ɗauka? don tabbatar da lafiyarmu na dogon lokaci? Kuma a sa'an nan abin da nake cikin damuwa da gaske shi ne sanya kaina cikin gwaji don ganin ko da gaske ina cikin haɗari. (kida mai karfi) (bugun zuciya mai sanya idanu) (rhythmic synth music) Amma kafin mu fara, bari mu takaita da wasu ilmin halitta.

Zuciyar mutum tsoka ce. Ya ƙunshi ɗakuna huɗu, biyu na sama da ake kira atria da ƙananan ƙananan biyu da ake kira ventricles, suna ɗaukar iskar oxygen sannan sai su koma atrium na hagu, sa'annan a fitar da su daga cikin ƙofar hagu zuwa sauran jiki, da To wadata kwakwalwa, kafafu, da dai sauransu tare da wannan sabon jinin mai dauke da iskar shaka kafin ya dawo zuwa atrium na dama

Yanzu kowane bugun zuciya yana faruwa ne ta hanyar zaɓaɓɓe, kuma saurin abin da yake bugawa ya dogara da shigarwar daga kwakwalwarka. Yanzu idan wani abu yayi kuskure? Da kyau, ciwon zuciya shine lokacin da wadataccen jini ga zuciya ba zato ba tsammani ya toshe, mafi yawanci sakamakon cututtukan jijiyoyin jini, wanda shine gina cholesterol. Kamun zuciya shine zubewar aiki na kwatsam wanda yawanci ke faruwa sakamakon rikicewar lantarki a cikin zuciyarka da ake kira arrhythmia.

Ciwon zuciya na iya haifar da kamawar zuciya, amma kamar yadda za mu gani, wasu dalilai na iya haifar da hargitsi kuma. Shin Motsa Motsa Jiki Zai Iya Yourara Hadarinku? - Idan kana da wata matsala ta rashin lafiyar zuciya, a, zai iya. Gabaɗaya, tsananin horo yana da kyau ga lafiyar ku, amma akwai ma'anar hankali a nan.

Don haka idan kun kasance marasa ƙima kuma kuna ƙoƙari sosai, ba zai amfane ku da kome ba. Idan kayi horo na jimrewa na dogon lokaci, da alama kwararrun 'yan wasa ne zasu tabbatar da cewa kun dade. Abinda bai bayyana ba shine inda akwai wani rukuni-rukuni wanda yake cutar dashi kuma kawai bamu san komai game dashi ba, kuma mun sani fiye da wani matakin motsa jiki, kamar yadda kuke, duk yadda kuka dace, idan kun tafiya cikin Wales har tsawon kwana biyar zaku kasance cikin ciwo - haka ne - kuma ina ganin hakan gaskiya ne a zuciya cewa a wani matakin horo kuna sanya dukkan ilimin lissafi a matsi yayin da kuka kalli zuciyar wani bayan haka, zaku gano cewa an faɗaɗa ƙwarin dama, ƙananan hagu karami ne, kuma yawancin waɗannan canje-canjen suna komawa yadda suke a cikin withinan kwanaki.

Wasu lokuta yakan dauki makonni biyu, amma idan kayi gwajin biochemical, gwajin jini, zaka ga cewa matakin wani abu wanda a zahiri ake kira troponin yana dagawa - Ah, ee, wannan shine abin da na damu. .

Shin zuciyata tana nuna lalacewa da wuri-wuri bayan shekaru 27? Zan iya ko? Da kyau binciken ba zai faɗi komai ba, amma zai nuna mafi yawan abubuwa kuma yana farawa da na ɗauki tarihin lafiyata kafin in yi EKG wanda ke bi da kuma lura da siginonin lantarki da zuciyata ta haifar, kuma a ƙarshe echocardiogram, ɗaya Nau'in duban dan tayi wanda ke amfani da igiyar ruwa don ƙirƙirar hoto mai motsi na abin da ke gudana a ciki. (Bugun zuciya) - Shin kun taɓa yin azabar ciwon kirji ko tsere, yin rawar bugun zuciya ba daidai ba yayin motsa jiki? - a'a. Don haka EKG dinka yana nuna bambancin wasan motsa jiki wanda ake kira red na sake fasalin Rd shine ka juya gefen hagunka ka sanya hannun hagunka, hannunka na hagu a bayan kanka kuma zaka kusan jin fantsama kuma wannan fantsamarwar ta tashi daga raƙuman sauti daga jajayen jini lokacin da suka ƙetare ɗaya daga cikin bawul din. (Lasarar Splashing) Don haka wannan ita ce ƙetare bawul na huhu.

Kuma a can, a wannan yanki, alal misali, Ina neman rami a zuciya, kuma wannan shi ne jijiyoyin jini da ke ɗaukar jini, shuɗi mai launin shuɗi, daga jiki zuwa hanta. Kuma abin da nakeso kayi a dakika shine ka shaka. (Ana nitsashi) Yanzu kun ga abin da ya faru? Jirgin jini ya kara girma daga milimita 24.6 zuwa milimita 6. (Synth Music) - Kafin mu kai ga ƙarshe kodayake, bari mu tunkari waɗannan mahimman tambayoyin guda biyu ga tsofaffin direbobin da ke dawowa wasa sannan kuma ƙaramin direbobi waɗanda za su iya shawo kan haɗarin mutuwar zuciya.

Dama, don haka muna iya yin magana game da wasu keɓaɓɓun rukuni na mutane kuma da farko za mu zama tsofaffin masu tuka keke waɗanda za su iya dawowa cikin haɗarin kamuwa da wannan kwayar ta keken keke sannan wataƙila bayan 'yan watanni kawai ko ma' yan shekarun horo a cikin wannan abubuwa masu tsauri suna faruwa? - Don haka idan kawun ka ya kamu da ciwon zuciya a shekaru 40 kuma mahaifin ka ya kamu da ciwon zuciya a shekaru 38 kuma kai shekarun ka 35, ba ka yi wani wasa ba tsawon shekaru 20 amma kana so ka fara keke, zai zama kyakkyawar shawara a yi kimantawa a gabani kuma idan kuna da tarihin tarihinku yakamata kuyi kimantawa. Wataƙila zai kasance cewa akwai babban cholesterol a cikin danginku waɗanda za a iya magance su a zamanin yau, kuma hakika ɗayan mafi kyawun jiyya shine motsa jiki, amma idan kuna da matsalar jijiyoyin jijiyoyin jini da kuke buƙatar yin ta hanyar kammala karatu da hankali, kuna son karban wannan jiran ci gaba. Misali tare da ƙafafun ƙafafunku suna ciwo bayan motsa jiki, suna cutar da yawa idan ba ku da horo sosai.

Kuma ina tsammanin zuciya tana iya yin aiki iri ɗaya, ina nufin komawa ga tambayarku game da wanda zai so wannan, a ce wani wanda ya ji wannan ya ce gosh, Ina buƙatar fara motsa jiki. Idan ya dade baiyi horo ba, to mutum ne mai matsakaicin shekaru kamar MAMIL. Sun san cewa ada ada 'yan kasuwa ne wadanda suke kan filin wasan golf, yanzu sun hau kan babura kuma suna da dukkan fasaha.

Ina ba da shawarar a duba su, kuma hakika, lokacin da kuka buga dakin motsa jiki, inji ya ce a duba su. Dalilin haka? yawanci daidai yake da nau'in A wanda yake son ya zama mai gasa, amma dole ne a gina jikinsu a hankali kuma basu san da gaske idan suna da wata matsala ba. Don haka ina ganin cewa an shawarci wannan rukunin da a duba lafiya tukunna, zai fi dacewa da likitan zuciya, saboda kuna neman wani abu takamaimai.

Don haka kace, menene yakamata in kula, menene zai iya zama jan tuta wanda yakamata in haifar dashi. Kuma tabbas abu mafi mahimmanci shine idan kawuce yayin motsa jiki, saboda haka idan kana wasa ko hawa keke kuma kwatsam sai kaji jiri, ka fado daga kan babur dinka, wucewa, ko kuma ka tsaya, wannan shine Red It bazai zama dalilin damuwa ba, amma tabbas kuna buƙatar hukunci. Da ɗan bambanci su ne mutanen da suke jin wannan hanyar nan da nan lokacin da suka daina motsa jiki, kuma wannan ya zama gama gari.

Don haka lokacin da kake yin Bristol 10K sai kaga wasu yan tsiraru suna birgima ne kawai akan layin, sannan suna durkushewa sannan kuma talla suna sa ka ji daɗi, kuma wannan kamar yadda jikinka yake tafiya daga babban bugun zuciya zuwa ƙananan zuciya canje-canje, bugun jinin ku ba zato ba tsammani, kuna ɗan bushewa, kuna jin rauni. Wannan yana da kyau, gama gari ne, kuma galibi al'ada ce. Amma idan kun gudu tare da ni, kun ji daɗi, to sai ku sauka, wannan tutar ja ce. - Rukuni na biyu zai kasance matasa.

An sami sanannun sanannun sanannun abubuwa a cikin keke a cikin fewan shekarun nan, ba adadi mai yawa ba, amma kowannensu wani bala'i ne a cikin kansa, amma waɗannan samari, ƙwararrun mutane, masu hazaka, waɗanda ba zato ba tsammani suka mutu saboda matsalolin zuciya. Shin za mu iya ba da shawara ga ƙananan 'yan wasa, wataƙila don bincika ko suna cikin haɗari daga gare ta? - Da gaske zan ambaci batun farko idan yazo kan keke, amma ga kowane wasa zan tambaya me ake shan kari. Wasu ƙarin abubuwan da ke ƙunshe da ƙwayoyin maganin kafeyin sosai na iya haifar da matsaloli.

Don haka wannan shine farkon, ƙarin abincin abincin. Na biyu, shin akwai alama? Tambaya ta kasance? Shin wannan alama ce da za a sani, shin tana iya zama alamar gargaɗi? Da kyau, sake sumewa ko bugun zuciyar ku ba zato ba tsammani yana bugun da bai dace ba ko ciwon kirji - Don haka ko da a cikin 'yan wasa matasa - Ko da a cikin' yan wasa matasa, haka ne, don haka bugun zuciyar da ba ta dace ba yana da kyau a cikin 'yan wasan matasa waɗanda ke da saurin yin rikice-rikice ba sau da yawa, kuma ga mutane da yawa daga gare su, ana iya warkewa gaba ɗaya. Don haka idan kun bincika su duka.

Da a ce ka binciki kowa da shekara 15, za ka sami ƙaramin lamba ne kawai cewa kana da abin da zai iya hana mutuwar zuciya, amma saboda wannan ƙaramar lambar za ka iya ceton ranka. Hakanan akwai ƙananan lambobin da ba za ku lura da su ba kuma har yanzu suna da matsala ta zuciya mai saurin kisa. Don haka a matakin jama'a, yana da wuya a ba da hujjar nunawar.

Yana da sauƙin gaske ga kowane mutum saboda zaku iya samun cewa kuna da wani abu wanda za'a iya magance shi. Dole ne ku tuna cewa za ku iya samun wani abu da zai gaya muku ku daina yin wasanni na ƙwararru kuma hakan na iya zama abin rayuwa ga ƙwararren ɗan wasa. Lokacin da kake yin binciken kanka da kanka, kana sane da tsoron da hakan ya haifar.

Abun farin ciki yanzu komai yayi daidai, amma yana iya ɗaukar wani abu mai sauƙi kamar tazarar tazarar QT wanda wataƙila ya ce kuna da wannan yanayin kuma ba mu san ainihin ma'anar ku a zaman ku ɗaya ba, kuma don haka an bar ku tare da rashin tabbas sannan sai mu ce, da kyau, dole ne mu bincika yaranku, dole ne mu binciki iyayenku, kannenku maza da mata, kuma ba mu san ainihin abin da hakan ke nufi ba. Don haka akwai yankuna na rashin tabbas kuma wannan shine mawuyacin ɓangaren bincike - amma ina tsammanin ƙarfafawa shine kun sanya shi a cikin mahallin kuma wannan shine, a kididdiga, yiwuwar wani abu na faruwa siriri ne. - Daidai.- Yayi.

Daga nan kuma zuwa rukuninmu na uku na masu kekuna masu hawa hawa da ƙarfi shekaru da yawa. Lokaci ya yi da sakamako.- Kuma ECT ɗinka yana nuna wasu canje-canje waɗanda suka dace da kasancewa ɗan wasa.

Don haka bugun zuciyarka yana da ɗan jinkiri. Ba shi da jinkiri sosai, yana buga 57 a minti daya. Kuna da ƙima a kan EKG ɗinku wanda ake kira repolarization na wuri a can, kuma, ƙaddamarwar bugun zuciyar ku, babban tashin hankali shine ainihin anan.

Wannan karamin huji yayi iyo, akwai babban sub-stroke. Samu kuma sauke rajistan ayyukan zai kasance a wurin. - Dama, lafiya. - Kuma wannan yana nufin cewa asalin zuciyar ku an fara shi daga ɗan ƙaramin matsayi fiye da yadda aka saba.

Duk waɗannan za'a ɗauka matsayin bambancin wasan motsa jiki na yau da kullun. ko? A zahiri, idan baku sami alamun bayyanar ba, ba za ku yi komai game da shi ba. Bangare na uku shine echocardiogram kuma zan iya fada muku cewa kuna da zuciyar al'ada.

Watau, babu ramuka a cikin zuciya. Babu matsala a cikin bawul na al'ada. Yana da matukar mahimmanci sanin irin horon da kuka yi.

Don haka idan ka kasance, alal misali, motsa jiki a lokacin da kake motsa jiki kuma kana motsa jiki na awowi 20 a mako, wataƙila tsokar zuciya za ta fi kauri da kuma bugun zuciyar zuciya na hagu na hagu kuma mai yiwuwa dama ta dama ta fi ta wadda ba ta wuce ba 'yan wasa. Don haka idan na ga wani septum a jikin jijiyar zuciyarku wanda yake naku ne, ya kai milimita tara, don haka ya kasance milimita 12 a cikin tsaka-tsakin yanayi na dan wasa ko wanda ba dan wasa ba kuma ba kwa motsa jiki kwata-kwata, zan yi zargin cewa ku ko dai suna da hawan jini ko kuma akwai rashin wadataccen kaurin na tsokar zuciya. 12 milimita yanki ne mai launin toka da gangan.

A milimita 16 wannan ba zai zama al'ada ba. Ko kai dan wasa ne ko a'a - Na karanta wasu labarai da dama masu alaƙa da karatu wanda ke nuna cewa yawan motsa jiki na iya haifar da haɗarin lafiya na dogon lokaci, daga arrhythmias zuwa myocardial fibrosis ko jijiyoyin jijiyoyin jini, ba tare da tabbacin menene biyu daga waɗannan ukun ba ne amma kun san ba sauti mai kyau To me kuke tunani akan waɗannan ukun? - Dama, da kyau, tambaya ta farko ita ce arrhythmia, a takaice amsa ita ce e, akwai. Mun ambaci yadda bugun zuciyar ka ke tafiyar hawainiya, kuma a zahiri, ana fara bugawar zuciyar ka daga wani wuri wanda ba a saba da shi ba wanda ba sananne a wurin 'yan wasa ba, wannan kuwa saboda tasirin motsa jiki na dogon lokaci.

'Yan wasa suna da jinkirin bugun zuciya, kuma munyi magana game da yadda hakan yake saboda rashin tsari na tashoshin IKF da kuma ƙara sautin vagal. Yanzu mun san a kididdiga cewa 'yan wasan da ke yin wasanni da yawa, musamman ma' yan wasa masu juriya, suna da babbar kasadar kamuwa da wani yanayi da ake kira atrial fibrillation. Yanzu, fibrillation na atrial cuta ce da ta zama ruwan dare gama gari yayin da ka fara tsufa, amma idan ka kasance ɗan wasa mai dogon lokaci ko mai ƙarfin jimrewa, ya ma fi tsayi a cikin 'yan wasa masu tsayi akasin ƙananan athletesan wasa.

Don haka akwai yiwuwar akwai wani bangare na girman atrial. Ba mu da cikakkiyar tabbacin dalilin hakan. Har ila yau, akwai abubuwan da ke tattare da kwayoyin halitta.

Idan iyayenka sunada fibrillation atrial, da alama zaka iya kamuwa da ita. Don haka wani a cikin halin da nake ciki, na yi wasanni na jimrewa na dogon lokaci, iyaye biyu waɗanda suka kamu da cutar sanyin jiki. Tabbas zan sami fibrillation na atrial saboda ni mai tsayi ne kuma nayi wasannin motsa jiki.

Wataƙila mafi haɗari fiye da wanda bai yi waɗannan abubuwan duka ba, amma akwai yanayin kwayar halitta da ɗabi'un da ban sani ba, sau huɗu ko biyar sun fi wanda bai yi wannan wasan ƙarfin jurewa ba ba, amma ku dole ne sanya wannan a cikin Sanya cikin mahallin cewa fa'idar fa'ida ta horo babu shakka ta fi ta yawa. Don haka, ta hanyar motsa jiki na dogon lokaci zaka rage yiwuwar wasu cututtukan kansa, kansar hanji, kansar nono idan macece, cutar sankarar prostate. Suna rage yiwuwar cututtukan zuciya, cututtukan zuciya na degenerative kamar cututtukan zuciya na ischemic.

Kuna rage damar bunkasa ciwon sukari, ciwon sikari na manya. Kuna inganta bayanan lipid. Suna karfafa kashin ka.

Da yawa, fa'idodi da yawa. Don haka kuna da haɗarin haɗari kaɗan na arrhythmia, fibrillation na atrial, amma raguwar haɗarin duk waɗannan abubuwa ƙwarai da gaske, kuma kuna rayuwa tsawon lokaci, wannan yana ƙara bayyana sosai, fibrillation na atrial, cuta ce ta arrhythmia da za'a iya magance ta yanzu nan da nan a cikin wani in ba haka ba mai lafiya mutum ne. Idan kana da yanki inda tsokar zuciya bata da wadataccen jini, zaka iya samun tabo.

Wani tabo shine fibrosis, kuma mun san cewa wasu lokuta athletesan wasan da suke yin wasanni na dogon lokaci suna da ƙarin tabo a zukatansu kuma ina tsammanin wasu daga hakan na faruwa ne saboda motsa jiki lokacin da suke da kwayar cuta, kuma Don haka kun san shawarar da idan ana iya riskar ku tsokokinku suna ciwo, bai kamata ku motsa jiki ba, kuma ina tsammanin wannan shawara ce mai kyau idan kuna da wani abu da ake kira myocarditis saboda kuna motsa jiki wata tsoka da za ta iya kumbura ta wata hanya ta haifar da tabo na dindindin, ko kuma zai iya haifar da tabo ta wata hanya. Abinda ba bayyananne ba shine ko yawan motsa jiki na iya haifar da tabo. Ofaya daga cikin hanyoyin da muke duba jijiyoyin jijiyoyinmu shine neman matakan ƙwayoyin calcium, waɗanda sune jijiyoyin jini da zasu iya zama cikin tarko a alli; sun yi kauri, kuma alamun da ke kunkuntar da jijiyoyin da ke cike da alli sun zama sun fi kwanciyar hankali fiye da sauran lafuffukan mai da ke haifar da babban cholesterol na iya ƙaruwa da bugun jijiyoyin zuciya, musamman a cikin 'yan wasa masu juriya, amma ba su da kamar suna da haɗarin zuciya hare-hare.

Asibitocin mu basa cike da tsofaffin yan wasa wadanda suke da ciwon zuciya. Suna cike da masu shan sigari waɗanda suka kamu da bugun zuciya da kuma mutane masu kiba da kuma mutanen da ba su kula da kansu ba. (Guitar kiɗa) - Da kyau, wannan wani labarin ne na GCN da ke neman mu fuskanci mutuwar kanmu, amma tabbas saƙon saƙo mai kyau ne.

Kuma wannan aikin ne wanda ke da matukar fa'ida ga lafiyarmu, kodayake akwai daga cikinmu waɗanda za a ba da shawara mu nemi shawarar likita kan wannan batun, watakila bisa ga tarihin iyali, ko kuma faɗawa cikin wannan rukunin mutane, ko dai saboda yanayin Rayuwarsu ko shekarunku na cikin haɗari kaɗan. Idan kuna son ganin wani labarin akan batun kiwon lafiya, a wannan karon kan damuwa da lafiyar hankali da yadda keke ke iya taimakawa da hakan, sannan danna allon yanzu, Ina sa rigar.

Shin hawan jini yana ƙaruwa bayan yin keke?

Motsa jikiiyakara karfin jini, amma sakamakon yawanci na ɗan lokaci ne. Nakuhawan jiniya kamata a hankali ya koma yadda yakebayanka gama motsa jiki. Da sauri yourhawan jiniya koma yadda yake hutawa, mai yiwuwa ka fi lafiya.

Waɗanne motsa jiki ya kamata a guji tare da hawan jini?

Dalilin hakan kuwa shi ne; Wadannan darussan suna da matukar amfani ga lafiyar ku. Me zan fada Gano a cikin 'yan sakanni.

Zamu hadu nan bada jimawa ba. Yanzu ga ra'ayin 20/20 na yau don ingantacciyar lafiya. Barka da zuwa matakin.

Dr. Joe: Barka dai, barka da dawowa. Ina dr Joe ne daga TheDrJoe.com.

Idan wannan shine karonku na farko a wannan tashar ina da kyakkyawar maraba wannan gidan ku ne ko kuma ra'ayoyin 20/20 na ingantacciyar lafiya.

Don haka waɗanne gwaje-gwaje na yi magana a cikin gajeren hutu a da? Da kyau, ina magana ne akan abin da muke kira juji na nitric oxide, ko kuma abin da na fi so in kira nitwo oxide, wanda abokan aiki suka haɓaka. Sunansa Dr.

Zach Bush. Na ga suna da amfani sosai. Na yi hakan tsawon watanni 10 kuma na same su da kyau ga lafiyar jiki kuma shi ya sa zan ba ku shawarar gare ku.

Kafin in fada muku game da darussan, 'yan kalmomi game da sinadarin nitric. Menene nitric oxide? Da kyau, nitric oxide gas ne gas wanda ake samarwa kuma adana shi a cikin murfin bangon jijiyoyin jini kuma yana da kyau sassauƙa ga tsoka. Don haka a zahiri muna so mu sake shi daga sel daga bangon jijiyoyin jini... kwance shi akan tsarin jijiyoyin jini kuma saboda yana da sassaucin tsoka zai iya shakata ganuwar jijiyoyin jini kuma wannan shine dalilin da yasa zai ragu hawan jinin mu yana da matukar alfanu ga masu cutar hawan jini har ma wadanda basu da hawan jini suna cin gajiyar sa domin yana hana su kamuwa da cutar hawan jini.

Wani abin da nitric oxide yake yi shine yana hana abin da ake kira tarawar platelet zama mai danko kuma wannan yana nufin cewa jini yana kwarara cikin jijiyoyin jini da kyau. Aiki na uku na nitric oxide shi ne cewa yana kare haƙƙin jikinmu. Don haka yana sa rage kiba cikin sauki.

Menene waɗannan atisayen? Akwai nau'ikan motsa jiki guda 4 da aka haɗasu ɗaya kuma abu mai kyau game dasu shine cewa suna da sauri sosai. Tabbas suna da matukar ƙarfin horo na HIIT kuma suna da ƙwarewar aiki sosai. Ga wanda ba shi da lokaci, waɗannan su ne mafi kyawun motsa jiki don ku haɗa waɗannan nau'ikan 4 tare.

Zan yi 20 reps, amma idan baku dace da komai ba kuna iya farawa da 5. Yi 5 na kimanin sati guda har sai jikinku ya daidaita. Bayan haka, taka shi har zuwa 10, sannan kayi 10 reps na kimanin sati 2 zuwa 3, idan jikin ka yana da yanayin yin hakan shima, to sai ka taka shi zuwa 15, kayi hakan na wasu sati 2, daga nan ka wuce zuwa 20 .

Ina a 20 reps, don haka zan yi 20 reps. Amma ba lallai bane ku fara a 20 har yanzu. Kawai fara da 5 To menene atisayen? Da kyau na farko shine squat.

Don haka kawai tsugune ce ta al'ada. Don haka sai na sauka na tashi Lafiya, saboda haka wannan shine tsagin. Na biyu shine juyawar hannun madauwari.

Don haka ka hau sama sannan ka sauka, sama da kasa. Yayi kyau don haka sai nayi ta gefe sama sannan kasa sannan kuma mutum na uku shine abin da nake kira tafiyar gaba. Don haka na tafi haka, don haka, don haka, don haka, yayi kyau, wannan shine tafiyar gaba mai motsi kuma na huɗu shine latsa kafada.

Sama sama sannan kasa, sama da kasa. Don haka, Sakawa irarfin irarfin Armarke. KO.

Tafiya a tsaye a gaba sannan danna kafada. Sama, ƙasa Don haka can za mu tafi Don haka, kawai bari in nuna kwalliyar nitric oxide ko motsawar nitric oxide daga gefe. Don haka, squat ne Yayi kyau, sannan kuma Sakin Hannu mai Zagawa.

Buga saman, buga kasa. Buga saman, buga kasa sannan kuma Static Forward MarchU, p down. 90 digiri.

Up ƙasa. Dukansu hannayen suna da kyau, sannan kuma tabbas kafada latsa. Up ƙasa.

Up ƙasa. Lafiya, waɗannan sune motsa jiki huɗu. Kuna buƙatar yin maimaitawa kusan 20.

Manufata ita ce 20 reps. Idan baku da kyau sosai, da kyau, zaku iya farawa a 5. Gina shi har zuwa 10 sannan kuma 15 sannan a ƙarshe ku ci maƙasudin 20 a ina nake a yanzu juji ko atisayen rige rigen nitric oxide a rana? Kuna buƙatar yin su kusan sau uku a rana.

Haka ne, sau 3 a rana, amma idan ba za ku iya samun sau biyu a rana ba, yana da kyau. Ba kome. Suna da ƙwarewar aiki sosai don haka suna da kyau ga mutanen da suke aiki saboda suna ɗaukar mintuna 4 kawai.

Kamar minti 4. Yarjejeniyar nitric oxide ko zubar ruwan nitric kawai yana ɗaukar mintuna huɗu. Wannan lokacin tanadin lokaci ne don haka ina so kuyi su saboda suna da kyau ga hawan jini kuma suna da kyau don kiyaye ku daga cutar hauhawar jini.

Don haka menene matsalar da zaku iya fuskanta yayin yin waɗannan aikin? Babbar matsalar da zaku ci karo da ita ita ce ciwon tsoka, musamman ma ƙashin bayanku. Za ku ji ciwo sosai. Kuma saboda tsokoki suna ciwo, me kuke so ku yi? Kuna so ku daina Don Allah kar ku daina Jijiyoyin da ke ciwo za su tafi nan da mako ɗaya, na yi muku alkawari.

Kawai dan rage radadin ciwo na yau da kullun kuma nayi muku alƙawarin jijiyoyin ciwon zasu tafi bayan kimanin kwanaki bakwai, idan kunji daɗin wannan labarin don Allah ku ba shi babban yatsu sama. Kamar yadda kuka saba, buga maɓallin kama kuma raba waɗannan abubuwan jujjuyawar nitric oxide tare da duk wanda kuka sani, yana da kyau saboda kowa ya kamata yayi su. Don haka raba wannan labarin tare da kowa, ko mutanen da ke da hawan jini ko ba tare da hawan jini ba, kowa zai amfana da atisayen cire nitric oxide.

Don haka don Allah a raba labarin kuma lokacin da kuka fara aikin, don Allah a sanar da ni game da kwarewarku. Ka bar tsokacinka a sashin maganganun Ban san yadda komai ke tafiya ba. Idan baku dace ba sannan kuma kuka gina shi kuma yadda zaku magance shi Ina so in san komai game da shi.

Idan kun kasance da gaske kuma kun riga kun kasance 20, Ina so in sani. Da fatan za a bar bayaninka a cikin sashin sharhi. Af, idan har yanzu ba ku yi rajista ba, da fatan za a biya.

Danna maballin biyan kuɗi. Ya tabo, ina tsammanin wannan game da shi. Mu hadu a gaba, hakan yayi kyau.

Dr. Joe ya fita

Shin keke motsa jiki yana da kyau don rage karfin jini?

Jijiyoyin jini, ko aerobic,motsa jikizai iya taimakawaƙananannakahawan jinikuma sanya zuciyarka tayi karfi. Misalan sun hada da tafiya, tsere, tsalle igiya, keke (a tsayeko a waje), wasan tseren ƙetare, tsere kan kan kan kankara, tuka kwale-kwale, mai girma kolow-maganin yanayin motsa jiki, iyo, da kuma motsawar ruwa.

Bob da Brad, shahararrun ♪♪ Likitocin Jiki a yanar gizo on - Barka dai jama'a, Ni Bob Schrupp Likita ne - Brad Heineck, Physiotherapist. Anan mun kasance, shahararrun likitocin motsa jiki akan intanet.- A ra'ayinmu, tabbas, Bob.- A yau komai ya juye dani.

Abubuwa biyu masu sauki.- Kullum game dashi.- Ee, koyaushe game da ni.

Abubuwa biyu masu sauƙi, waɗanda ke rage saukar jinina ba tare da magani ba. Don haka - wannan shine abin da muke so mu ji Bob, bari mu bayyana shi a sarari - za mu zurfafa cikin wannan da gaske. Af, idan kun kasance sababbi ga tasharmu don Allah ku ɗauki na biyu don biyan kuɗi Muna da labarai kan yadda zaku kasance cikin ƙoshin lafiya, ƙoshin lafiya da rashin jin zafi kuma muna loda su a kowace rana.

Na dai lura cewa kuna da faifan naku - Ee. Zamuyi magana game da shi.- Hakanan kuna iya zuwa gasarmu.

Ron ya bayar ko ya ba da wani abu.- Muna da abubuwa mafi kyau a yau fiye da kyauta.- Ee.

Je zuwa Bobandbrad.com. Je zuwa sashin ba da kyauta.

Haƙiƙa mun ba da bugun jini. - Ee, amma wannan shine kawai sashinta. - Ee, bangare ne kawai daga ciki.

Shi ke ƙasa, Brad, bugun jini - Dama. Kammalallen sashi - Ee. Hakanan zaka iya zuwa Facebook.

Za a sanya shi a shafi inda za ku iya shiga. Je zuwa Twitter, Instagram, ko TikToKI idan kuna son sigar 60 na dakika na shirinmu - kuma za mu sami fayilolin adana fayiloli a can ma. Kuna tsammani ba za mu taɓa yin haka ba. - Hakan daidai ne. - A kowane hali.

Bari mu ci gaba - Lafiya. Don haka Brad, Na lura hawan jini na ya tashi kaɗan - Hm - Ba abin ban tsoro bane, amma ya kasance - Ee - Ina da wasu karatun da suka kasance a cikin shekarun 140s don - Hm - systolic - Dama.- Kuma ya kasance har zuwa 88, kamar akan diastolic.-Takwas da takwas? - Ee.- Ooh.- Don haka ya fara tashi a can, ka sani? - Ee alamun gargaɗi, bari-- Kuma ban sani ba ko daga aiki tare da ku ya zo ko - To, wannan na iya zama matsala, matata ta ce - Duk da haka, Na gwada wasu abubuwa kuma ban yi hakan ba san wanene daga cikinsu ya fi kyau - Ina fata ba ta kallon wannan (dariya) .- Ee, ina fata ba ta kallon wannan.- Yi haƙuri .- (dariya) Don haka ina gwada abubuwa biyu.

Kuma wani abu da yayi wa matata aiki shine ta dauki flaxseed- Yup.- kuma tana daukar 'yan cokali kadan ne kawai da safe- Yup.- Ina ganin cokali biyu da safe, - Hmm-hm- kuma a haxa kawai a sanya Karkashin itacen oal dinka, shine abinda na sa a ciki.- Na sanya shi a cikin yogurt na.- Ka sanya shi a cikin yogurt dinka.- Ee, domin na fara daukarsa- Ee.- kafin wasu Watanni biyu.- Kuma ya kamata ku karba kindasa mai kyau.- Ee, na zo ga ƙasar gona, ka sani, ciyar da dukkanin iri, mai yiwuwa haka ne- Don haka wani binciken Kanada ya gano cewa yawan gram 30 na flaxseed a kowace rana na watanni shida ya saukar da matsin lamba na systolic da diastolic da milimita 10 a kowace mercury da milimita bakwai a kowane mercury, cikin girmamawa. - Oh, sama da ƙasa. - Ee, sama da ƙasa kun sani, Na ƙara ƙari.

Na shiga ciki sosai. Don haka ina ganin waɗannan abubuwa biyu suna aiki. Na biyu shine kuna son ji? - Don haka na farko shine irin flax.- Flaxseed.- Yayi.- Abu na biyu shine, shin ka tuna da littafin da ka bashi a game da numfashi.- Oh ee.

Hm-hm - haka ne. Don haka a cikin wannan littafin game da numfashi, sun yi gwaji inda saurayin ya toshe hancinsa, - hmmm - hancinsa da hancin abokinsa domin ban sani ba ko wata ne. Ba zan iya tuna yadda Abin ke ɗaukar lokaci mai tsawo ba, amma koyaushe yana numfashi ta bakinsa.

A wannan lokacin hawan jini ya hau sosai - Hmm-huh - matakan damuwar sa sun karu sosai. Komai yayi kyau. - Gyara.

Na tuna da shi. Ee. Littafin yana numfashi, ina ji, ko yana numfashi. - numfashi ko wani abu makamancin haka. - littafin rawaya. - Ee. - Numfashi a wurin.

Kuma an gama shi, akwai adadi da yawa da aka bayyana, komai ne - Kuma don haka sai na duba shi ta yanar gizo shima, kuma ae akwai karatun da suke nuna cewa mai numfashi na hanci yana da cutar karfin jini fiye da mai numfashi baki - Hm-hm - Yanzu na kasance bakina yana numfashi a rayuwata duka, kuma ina tsammanin wani ɓangare na shi ne saboda ba na (numfasawa da ƙarfi) ta ɗaya daga cikin hancina - Kuna cunkushe a wannan gefen. gaskiya, wannan gefe, eh.- cunkoso ko- wani daban septum .- daban, zo mu tafi.- ee, don haka na fara, kuma kun ambaci hakan, kuma daga can na samu, kuma ban sani ba ko kun samu daga littafin, amma na fara rufewa da dare.- Ee.- Matata na yaba da hakan.- Da kyau na yi.

Kuma matata ma, kuna da kintinkiri mai kyau a nan - Ee. Wannan tef din da muke amfani da shi, ina yake? - Anan, Kulawa na gaba? - Kulawa ta gaba, tef ne kawai na tiyata. Kamar dai ba shi da ciwo kuma hypoallergenic don fata mai laushi - ee.

Ee - So-- Ina nufin, a gaskiya, a zahiri na yi amfani da kaset - Na yi mamakin ba kwa amfani da kaset din - To, ya fi haka rahusa. (Mutum ya yi dariya) Zai yi aiki daidai. Na saka shi a ƙasa. - Ee.

Wannan shine abin da nake yi - ee - ee. Yana da ban mamaki - A'a, baƙon abu ne, amma yana aiki. Kuma abinda kawai na lura dashi shine, da daddare wani lokacin nasha wahalar shakar hanci.

Na farka (yana daukar numfashi mai kaifi) - ee - kuma idan kana wahalar numfashi, bakinka zai raba yadda zai iya sake numfashi ta bakinka. - Gyara. Ba sa hatimce shi - Ee.

Ba ya like.-Idan kun yi, haka ne. Dama - Don haka na fara amfani da masu numfashi - Ee.

Da kyau, Ina so in faɗi wani abu game da rikodin a nan. Na yi hakan ne saboda bushewar baki - Oh, tabbas - Wayyo. Kuma bakina yaji kamar takarda ce ta sand.

Ba abin wasa bane, amma ya taimaka ga hakan. Ba na amfani da shi kuma. Ba ni da wannan matsala don haka yana aiki daidai. - Ka san abin da ya zama Brad, zan iya kuskure, amma da alama haƙora na sun yi fari.

Kamar dai ba ni bane, ban sani ba.- Yesu Almasihu.- A'a, da gaske nake.

Kamar yadda nake tsammanin Dennis a can- - Muna buƙatar auna karfin jini - Yana da fa'idodi da yawa, ko ba haka ba? Don haka sai na fara amfani da madaidaitan madaidaicin numfashi duk da haka.- A nan dai- Ee.- Sun ja ka, lokacin bazara ne, ka lika su sosai kuma suna ja hancinka baya.

Ban taba samun su ba. Na yi tsammani gungun ɓarna ne.- Na kuma yi tsammani tarin guguwa ne.- Yana ji- Yana aikatawa. - Kamar suna bude shi. - Yana aikata.

Matsala kawai da nake da ita da wannan, Brad, shine kuna ci gaba da siyan su, amma na biyu, sun fara fusata fatar kaɗan. - To, wannan saboda kuna da hankali. - Ee, Ni mutum ne mai hankali.

Dama- Don haka muna ci gaba da numfasawa ta hancinmu- Dama.- Don haka hawan jini ya sauko.- Yanzu 'yata ta ba da shawarar wannan.- Ooh.- Ana kiransa hanci.

An yi su da filastik. Ban sani ba, in saka shi? - Shin suna da wuya filastik? - A'a, suna da taushi. - Suna da laushi, lafiya. - Ee.

Don haka kawai zaka iya manna shi a hanci. Na san wannan babban aiki ne. - Ee.

Wannan abin ƙyama ne - amma yana aiki. Da kyau, kawai - kuna zama da kyau sosai? - Ee. A zahiri sun fi aiki fiye da haƙƙin numfashi ina tsammani - haka ne - amma suna iya faɗuwa wani lokacin kuma zaka same su a gado, ka sani (mutum yana dariya) amma na fi son waɗannan don haka ina da wannan kuma ina da wannan Tef ɗin a bakina - eh.

Don haka duk daidai.

manhajar da zata tunatar dakai cin abinci

Koyaya, duk wannan ya haifar da cutar jinina ta zama 142/88 kuma na sauka kwata-kwata zuwa 117/78 - Yayi - Don haka ina tsammanin hakan, kun sani- Don haka ba flaxseed bane, ba wani ɓangare bane faduwa? - Wannan shi ne, dukansu biyu. - Lafiya. Don haka dukansu - Don haka ban san wanda ya yi shi ba.

Ina tsammanin duka biyun sun yi - Ee.- don zama mai gaskiya, saboda idan kun riga kun sha magani na hawan jini kuna buƙatar tabbatar da cewa zaku iya daidaita abubuwa tare da likitanku. - Dama, haka ne.

Daidai - Flaxseeds kuma suna saukar da hawan jini ga mutanen da suma suke shan magani. Don haka kuna son tabbatar da cewa babu matsala don sake kawo shi ƙasa, don haka - Oh, daidai. Ka tabbata ba ka son yin ƙasa da ƙasa.

Kuma flaxseed yana da wasu abubuwan gina jiki - Sauran abubuwan gina jiki don karin kumallo - waɗanda ke da lafiya a gare ku - Yana da ɗan fiber - Yup - Yana da kyau ga lafiyar hanji, na gani - Ee, Ina tsammanin ma hakan ne. - kwayoyin halittar ku. - Don haka bob da brad massage, uh, massage, bob da brad pressure, bugun jini. - Dama yana gaya maka inda kafada take - Ee - inda jijiyar ya kamata - Abokin mai amfani - Abokin mai amfani - Ee - To abin dai shine, Ban sani ba ko zaka iya jin hakan. (Na'urar yayi magana) - Taaɗa ƙwanƙwasa a matakin zuciya.

Fara auna yanzu. - A zahiri yayi magana da kai. - (ba a fahimta ba) To kun yi magana kuwa? (dariya) - Ban yi ba - Don haka kawai yi shi.

Don ku san inda kuke - Dama. Kuma a ƙarshe yana gaya maka ma'auni kuma yana gaya maka idan yana da girma ko ƙasa.- Yayi.- Don haka idan kuna da matsala tare da hangen nesa ko kun sani.- Tabbas, dama.

Hm-hm - Na fahimta. Abinda nake so kawai game da ƙungiyarmu anan shine yana cika ahankali. - Oh - ka sani.

Sun kasance suna da kiɗa. Ka tuna lokacin da muke-- Haka ne. Ba na son hakan da farko, amma bayan wasu 'yan lokuta kamar, oh.- Ee, yana da kyau na sanyaya zuciya.- Amma ka sani, wannan ba abin da ya kamata ka yi ba yayin da kake cikin gaggawa.- A'a- Ya kamata ku auna karfin jini a cikin annashuwa.

Ya kamata ku zauna na minutesan mintoci kaɗan shakatawa, amma na ji minti biyar- minti biyar.- kuma ya kamata ku zama 90, 90- 90 90.- don haka ƙafafunku ba sa rawa, ba ku da ƙafafunku, ku sani.

Bob yana da digiri 90 daya.- Duba wannan, - Ooh, kalli hakan, 107 / 74.- Ee. - Don haka ina da annashuwa sosai a kusa da ku, Brad. - Ee.

Da kyau, kun gani, ban kasance ba - Yanzu-- Kuna tsammani ni ne da bugun jini na 67. Shin hakan ya daidaita a gare ku? - Ee, wannan game da al'ada ne. Yanzu? Ba na son waɗannan rukunin saboda koyaushe ina jin cewa ba su da cikakke. - Yup. - Amma kawai na auna jinina ne da likitoci, - Yup. - kuma an daidaita shi da shi- Hm-hm. - kuma na kasance ina amfani da wannan tsawon watanni kuma ya tsaya cak.

Matata tana tafiya sama da ƙasa saboda tana yi, yayin da take kwance ta zauna yayin yin hakan.- Ee.- Kuma yaya kuka ce ya kamata ya zama haka? a lokaci guda a kowace rana.

Ya kamata ku tabbatar kun kasance a wuri ɗaya - Dama. Domin na san nawa za su sha mamaki lokacin da na kwanta - Oh. Doka.

Fiska ne kawai yake aiki - i. Dama - zuciya ba dole bane ta buga sama da komai. Amma ba matsala, haka ne.

Kullum ina son ɗaukar nawa a kujera ɗaya a wuri ɗaya da safe. Kuma ina yin haka. Na sanya matashin kai saboda kursiyin hannu na, na sanya matashin kai a wurin. - Ee.

Kuna son shi kusa da zuciyar ku - Ee. Hm-hm - kullun, don haka - ee - bari mu tafi mutane - lafiya. Sa'a mai kyau tare da hawan jini - eh.

Bari mu gani ko za mu iya saukowa mu gwada waɗancan abubuwan. Ka sani, da gaske zaka iya, gadon abokin ka na gaske zai ƙaunace ka - ee. Ee.

Amma ka tuna, ba kwa so ku sami ƙasa kaɗan. - To, ban tsammanin yawancin mutane suna damuwa da wannan, Brad. - To, amma akwai wasu mutane - Idan kana shan maganin hawan jini, dole ka damu ka yi.

Don haka.- Lafiya.- Lafiya.- Kyakkyawan kyau, sa'a kuma ku kiyaye.

Yep

Shin yin tafiyar minti 30 a rana zai rage saukar jini?

KawaiMinti 30na motsa jiki kowace safiya na iya zama mai tasiri kamar magani arage saukar karfin jiniga sauran narana. Wani bincike ya gano cewa wani ɗan gajeren fashewar matattaratafiyakowace safiya tana da tasiri mai ɗorewa, kuma akwai ƙarin fa'idodi daga ƙarin gajeretafiyadaga baya arana.

Yaya tsawon lokacin da za a ɗauka don motsa jiki don rage karfin jini?

Yana dadaukankimanin wata daya zuwa uku na al'adamotsa jikidon yin tasiri a kan kuhawan jini. Fa'idodin suna ƙare ne kawaitsawoyayin da kuka ci gabamotsa jiki.18 2021.

Me yakamata nayi idan hawan jinina ya haura 160 sama da 100?

Likitan ku

Idannakahawan jiniya fi girma160/100mmHg, to ziyarta uku sun isa.Idannakahawan jiniya fi 140/90 mmHg girma, to ana bukatar ziyara sau biyar kafin a iya gane cutar.Idankodai sirrinka ko diastolichawan jinizauna high, to, ganewar asali nahauhawar jiniza a iya yi.

Motsa jiki yana saukar da hawan jini?

Na yau da kullunmotsa jikikamar minti 150 a mako, ko kusan minti 30 yawancin ranakun makoiya ragewanakahawan jinita kusan 5 zuwa 8 mm Hg idan kuna da babbanhawan jini. Yana da mahimmanci zama daidaito domin idan ka dainamotsa jiki, nahawan jini zai iyasake tashi.

Shin motsa jiki yana rage saukar karfin jini?

Na yau da kullunmotsa jikisa zuciyarka tayi karfi. Zuciyar da ta fi karfiiyakara famfojinitare da ƙananan ƙoƙari. A sakamakon haka, karfin jijiyoyin ku suna raguwa, suna ragewahawan jini.18 2021.

Shin yin tafiyar minti 20 a rana zai iya saukar da hawan jini?

Nazarin yana tallafawa babbar shaidar shaida wacce ke nuna motsa jiki na yau da kulluniyataimakaƙananannakahawan jinikuma taimakaragehadarinku na bugun zuciya da shanyewar jiki, in ji Chris Allen a Heartungiyar Zuciya ta Burtaniya.

Ta yaya keke ke taimakawa tare da hawan jini?

Hawan Jini Hawan jini da motsa jiki suna tafiya kafada da kafada, tunda mafi nisan mil a ƙafafu jiki yana ƙera wasu abubuwa don ɗaukar jini zuwa tsokoki daga zuciya, wanda ke sauƙaƙa matsi a jiki.

Shin daidai ne a sami hawan jini yayin hawa keke Turbo?

Kwanan nan na fara horo mai tsanani (HIIT) akan keken turbo - bugun zuciyata ya ragu kuma ina samun bugun zuciya har zuwa kashi 95 cikin ɗari max don gajeren lokacin horo. Koyaya, an auna jinina na kwanan nan kuma yayi girma (150/100) amma ECG na na al'ada.

Me yasa hawan jini yake sauka yayin hawa keke?

Hawan jini da motsa jiki suna tafiya kafada da kafada, tunda mafi nisan mil a ƙafafu jiki yana ƙera wasu abubuwa don ɗaukar jini zuwa tsokoki daga zuciya, wanda ke sauƙaƙa matsi a jiki.