Ezimweni eziningi, umfutho wegazi ophakeme sikashukela iba phakathi kwezinkinga. Ingcindezi ingakhula nge-nephropathy yesifo sikashukela, lapho izinso ziyeka ukusebenza ngokuphelele kanye ne-sodium zingasebenzi kahle. Lokhu kuholela ekwandeni kokujikeleza kwegazi kanye nokuvela kwe-arterial hypertension.
Kuyaphawuleka ukuthi i-hypertension ivame ukuvela isikhathi eside ngaphambi kokuqala kwesifo sikashukela. Isizathu ukwephulwa kwe-carbohydrate metabolism nokuphazamiseka ku-metabolic syndrome. Ngaphezu kwalokho, nge-hyperglycemia engapheli, ubungozi besifo se-hypertgency nokufa okulandelayo kuphindwe kabili.
Njengoba izidakamizwa eziningi zinqatshelwe ama-endocrine pathologies, futhi kubalulekile ukulawula umfutho wegazi, abanesifo sikashukela bazama ukuthola ezinye izindlela zokwelapha. Enye yezindlela ezinhle neziphephe kakhulu zokusiza ekuxazululeni inkinga ngokushesha ukuzivivinya kokuphefumula ukuze wehlise umfutho wegazi. Kodwa-ke, ukuze imithambo yokuzivocavoca isebenze, kubalulekile ukwazi inqubo yokusebenzisa kwayo.
Izinzuzo zokuzivocavoca ngokuphefumula
Kubantu abaningi, umfutho wegazi ophakeme uvela ekugugeni, kepha uma unesifo sikashukela, lesi sifo singaba khona ngaphambili. Eqa umfutho wegazi kuholela ekuwohlokeni kwenhlala-kahle, okwenza ukuthi onesifo sikashukela abonane nodokotela ozama ukusiza isiguli aqale ukumelapha ngemithi elwa ne-antihypertensive.
Kodwa-ke, imishanguzo isusa kuphela izimpawu zesifo, ezifana nesiyezi, ukwethuka kwemikhawulo, i-migraine, isicanucanu, i-hyperhidrosis nokuhlanza. Kuyaphawuleka ukuthi izidakamizwa zomfutho wegazi ophansi ziqala ukusebenza amahora angama-1-2 ngemuva kokuphathwa. Kepha uma umuntu enenkinga ye-hypertensive, khona-ke ukuqala isikhathi eside kokwelashwa kuye kungaholela ekufeni.
Kulokhu, kuyadingeka ukuhlanganisa ukuphuza umuthi nokuzivocavoca ngokuphefumula. Isisekelo sale ndlela ibolekwe kuma-pranayama. Le yimfundiso yokulawula umzimba ngokuphefumula.
Ngokuvamile, imithambo yokuzivocavoca yokuphefumula ene-hypertension iqoqo lokuzivocavoca ngokuphefumula okushintshashintshayo. Kodwa-ke, imiphumela emihle ingatholakala ngezifundo ezijwayelekile.
Kepha empeleni ukuphefumula kuthoba kanjani umfutho wegazi? Ngomfutho wegazi ophakeme, ngesikhathi sokwanda kwe-carbon dioxide emzimbeni, gxuma ngokungazelelwe emfuthweni wegazi. Ngokuncipha kwe-CO2, izinkomba zokucindezela zincipha kakhulu, ezitholakala ngokucebisa igazi nomoya-mpilo.
Izinzuzo zokuzivocavoca zokuzivocavoca zokuzivocavoca kweziguli ezinesifo segazi:
- ukuqiniswa kwemithambo;
- ukususwa kohlobo lwezinzwa;
- ukuguquguquka kokugeleza kwegazi nokuncipha komthwalo kwi-myocardium;
- ukubuyiselwa kwezinqubo ze-metabolic;
- ukugcwala kwamaseli omzimba anomoya-mpilo;
- ukuthuthuka kwesimo esingokomzwelo.
Ezinye izinzuzo zendlela yokuphefumula ukuthi ingenziwa ngesikhathi esivumelana nomaphi, ngisho nasekhaya. Amakilasi awadingi ukuqeqeshwa okukhethekile nezindleko zezezimali.
Umphumela omuhle utholakala cishe ngokushesha, okunciphisa izinkomba zokucindezela kwegazi okuphezulu ngamayunithi angama-25, bese kuthi aphansi - ngamayunithi ayi-10.
Imithetho yokusebenzisa kanye ne-contraindication
Ngaphambi kokwenza izivivinyo zokuphefumula, kubalulekile ukubonana nodokotela. I-Gymnastics ayinakwenziwa ngamaconsi emfutho wegazi.
Noma imuphi umsebenzi wokuzivocavoca kufanele wenziwe usesimweni esihlelekile. Ngemuva kokuzivocavoca, isiyezi kungenzeka. Kulokhu, kufanele ume futhi uphumule kancane. Ngemuva kokushintsha lesi simo, ungaqhubeka nalo mkhuba.
Onke amasu okuphefumula ahlanganiswa ngenqwaba yezindlela ezejwayelekile ezinconywayo. Ngakho-ke, umoya uthathwa ngomlomo, kufanele ubukhali. Futhi umoya wokuphefumula wenziwa ekhaleni kancane futhi kalula.
Inani lezindlela kufanele lenyuswe kancane kancane. Phakathi kokuzivocavoca ngakunye kufanele uthathe ikhefu imizuzwana eyi-10-15.
Kuyaluleka ukukala umfutho wegazi ngaphambi nangemva kwamakilasi. Isikhathi esinconyiwe sesifundo sokwelashwa okungenani izinsuku ezingama-60.
Naphezu kweqiniso lokuthi ukuvivinya umzimba okuwusizo kakhulu emzimbeni, futhi okubaluleke - bangakwazi ukwehlisa ngokushesha ingcindezi, kwezinye izimo awukwazi ukwenza imisebenzi yokuzivocavoca.
Umkhuba wokuphefumula we-antihypertensive uqinisekisiwe ku:
- ukushaya kwenhliziyo;
- hypotension;
- izifo ze-oncological;
- glaucoma
- embolism
- ukopha, kufaka phakathi ukuya esikhathini;
- ukuvuvukala okukhulu noma okungamahlalakhona;
- ukuphazamiseka kwengqondo;
- ukumelana kwegazi okungekuhle.
Futhi, izivivinyo zokuphefumula zingenziwa ngokulimala kohlelo lwe-musculoskeletal. Okunye ukwephulwa kwezifo zokuphefumula, okuhambisana nokuvuvukala kolwelwesi lwama-mucous.
I-Gymnastics akufanele yenziwe ngesikhathi sokukhulelwa, ikakhulukazi ngaphandle kosizo lomqeqeshi. Kuyinto engathandeki ukuzijayeza ngokulinganisela kuya kwegazi elinamandla.
Izingane nentsha ingenza izivivinyo. Kepha amakilasi kufanele aqhutshwe kuphela ngaphansi kokuqashwa kukachwepheshe ozokwenza inguqulo elula yohlelo.
Indlela ye-Strelnikova
I-arterial hypertension iphathwa ngempumelelo ngokuzivocavoca okuqalwa yiStrelnikova. Le ndlela ihlose ukwanda kwemithambo yegazi, ehlisa ingcindezi.
Ingcindezi ye-arterial and intracranial ingancishiswa inqubo ye-pedagogue-phonator A. N. Strelnikova. Inhloso yale nqubo ukwandiswa kwemithambo yegazi, evimbela umfutho wegazi ukuba ukhuphuke.
I-Gymnastics Alexandra Strelnikova ene-hypertension ifaka iqoqo lokuzivocavoca elenziwa ngezigaba. Inani elifanelekile lokuphindiselwa kwabaqalayo lifinyelela ezikhathini ezi-8, ngokuhamba kwesikhathi zingandiswa. Ngaphambi kwendlela ngayinye, misa isikhashana imizuzwana engu-10-15.
Ukuvivinya umzimba kukaStrelnikova kufaka phakathi izivivinyo ezilandelayo:
- Izintende. Ukuma ngezinyawo zakho, udinga ukuphakamisa izingalo zakho, ugobe izindololondo ezinhlangothini, futhi ngezintende zezandla zakho, jikela phambili. Ukugoqa izandla zakho ngezibhakela, kufanele uthathe umoya oqinile futhi osheshayo, bese kuthi lapho ukhipha umoya obushelelezi futhi onenhliziyo encane.
- Pogonchiki. IP iyafana. Kuyadingeka ukugoba izingalo zakho okhalweni, bese usula izandla zakho ngezibhalo. Ukuthatha umoya obukhali, kuyadingeka ukuqondisa izitho phansi, ukucacisa izingalo zakho bese usakaza iminwe yakho ezinhlangothini. Lapho ukhipha umoya, izandla kufanele zibuyiselwe esimweni sazo sokuqala.
- Iphampu I-IP iyefana. Izingalo namahlombe akhululiwe kufanele kwehliswe phansi. Kube sekwenziwa ukwehla kancane kancane, endaweni engezansi yokuthi umuntu kufanele adonse umoya ngomsindo, bese ekhipha kancane kancane aqonde. Kungcono ukuphinda ukuzivocavoca amahlandla ayi-12, uphumule phakathi kwesethi ngayinye imizuzwana emihlanu.
- Bopha amahlombe akho. Izandla kufanele zigoqwe ezinqeni futhi zinqamule phambi kwakho ukuze intende yesokunene ingaphansi kwesigaxa sobunxele nangokuphambene nalokho. Ukuphefumula kakhulu, udinga ukuziqinisa futhi uthinte ihlombe elihlukile ngentende eyodwa, bese uthinta indawo ye-armpit nenye. Ekuphefumuleni, kufanele ubuyele esimweni sokuqala.
- Ikhanda liphenduka. Inhloko kufanele iphendulwe emikhondweni ehlukene, ikhipha umoya omkhulu ngokuzwakalayo. Inombolo enconyiwe yezindlela izikhathi eziyi-12 ohlangothini ngalunye.
- I-pendulum. Kuhlanganisa ukuzivocavoca oku-3 no-4, okungukuthi, ukuncika kufanele kudlule izingalo zakho phambi kwakho bese uzigoba emaphethelweni akho, bese uthatha umoya obukhali kanye nokuphuma okujulile.
Indlela yeBubnovsky
Enye into ewusizo yokuzivocavoca yokuphefumula, engenziwa ekhaya, inikezela ngoSolwazi uS. S. Bubnovsky. Le ndlela yakhe ayikwazi ukudambisa ingcindezi ngaphandle kwamaphilisi, kepha futhi futhi nokwandisa ukungaziphathi kahle nokuqinisa uhlelo lwezinhliziyo.
Le ndlela iqukethe izigaba eziningana - mnene, ukuqeqeshwa nokuqeqeshwa. Ukuzivocavoca kokuqala kudingeka kwenziwe izikhathi ezi-3. Kancane kancane, inani lokuphindwayo lenyuka laya ezikhathini ezingama-8-10.
Ukuqeqeshwa ngobumnene kuqala ngokuzivocavoca okulula. Isiguli silala emhlane wakhe, sibeka izandla zakhe esifubeni bese siguqa imilenze yakhe emadolweni. Ngemuva kwalokho udonsela izitho ezingezansi ku-peritoneum, eneka izandla zakhe ngezibhakela. Ngemuva kokuba esebuyisele izitho esikhundleni sazo sokuqala.
Lapho wenza isivivinyo sesibili, isiguli senza ukunyakaza okufana nokwasekuqaleni, kepha sizama ukuphefumula ngesichazamazwi. Ukulawula kangcono le nqubo, udinga ukubeka isandla sakho esiswini sakho.
UBunnovsky uphinde atuse ukwenza izivivinyo zokuqina kwemisipha ye-hypertension. Isiguli silala emhlane wakhe, sithatha umoya omncane futhi sicindezela izicubu zezindawo eziphansi. Ekuphefumuleni, ubuyela esimweni sokuqala. Inombolo enconyelwe yezindlela ayidluli izikhathi ezi-3.
Isigaba esinomusa esinezinto zokuziqeqesha senziwa endaweni emile:
- Izandla kufanele ziphumule odongeni, zilinganise umzimba phambili. Izinyawo zidinga ukulingisa ukuhamba, ngokuhlukile ukuzidonsa kusuka phansi kuya kwizithende. Ngenkathi ephakamisa unyawo, i-inhalation iyathathwa, futhi lapho ithintwa phansi, phuma. Inani lezindlela liphindwe izikhathi eziyi-10.
- Lapho ukhipha umoya, unyawo lwakho luhamba phambili, futhi ngalokhu udinga ukuphakamisela izandla zakho phezulu. Ekuphefumuleni, kufanele ubuyele esimweni sokuqala.
- Ngokuphefumula okufana kanye nokuphefumula okubushelelezi, kufanele uhambe kancane egumbini uzule izandla zakho futhi ngasikhathi sinye wenze ukunyakaza ngezandla zakho.
Labo abafuna ukuthuthukisa ukuqina kwabo ngokomzimba kufanele bazame ingxenye yokuqeqeshwa yokuzivocavoca yokuphefumula evela kuDkt Bubnovsky. Amakilasi kufanele aqale ngokuhamba imizuzu emihlanu.
Kulokhu, kusetshenziswa izinhlobo ezihlukile zokuhamba: ezithendeni ngezingalo ezisatshalaliswa zodwa, noma ezinzwaneni ezinezinyawo eziphakanyiselwe phezulu noma zeluliwe. Kufanele futhi uthathe izinyathelo eziseceleni, izinyathelo zesiphambano noma wenze ukunyakaza ngamadolo aphakanyisiwe.
Ngemuva kokuhamba kufanele wenze ukuthambekela okuhamba kancane. Kulokhu, kuyadingeka ukuphefumula ngekhala, nokuphuma ngomlomo.
Ungakhulisa kanjani ukusebenza kokuzivocavoca okuphefumulayo
Ukondliwa okufanele, ukwelashwa ngokuzivocavoca, ukwelashwa okwenziwa ngesandla, i-yoga nezindlela zayo ezifanayo kuzosiza ukwenza ukwelashwa kwe-hypertension ngokuzivocavoca ngokuphefumula kuphumelele kakhudlwana.
Imidlalo enconyelwa ukwanda kwe-hypertension ye-arterial izivivinyo zasekuseni, ukugijima, ukuhamba ngezinyawo, i-yoga yabanesifo sikashukela nokuzivocavoca kwe-aerobic. Futhi, nge-hypertension, kusiza kakhulu ukwenza ukubhukuda nokwenza umthambo wamanzi wokuzivocavoca. Kepha ngasikhathi sinye, kubalulekile ukulawula ukushaya ngamandla futhi uqiniseke ukuthi i-arrhythmia ayenzeki ngesikhathi sokuqeqeshwa.
Nge-hypertension, izivivinyo zokuphefumula zihlanganiswa kahle nokuzilolonga:
- Sebethathe indawo enhle, baholela ebunzini ngesandla, bese bedlulela emuva kwekhanda.
- Ukusuka ebunzini kuya emuva kwekhanda, izibuko zidonswa ngesandla.
- Ngesandla esisodwa benza ukunyakaza kobunxele, futhi ngakolunye uhlangothi udinga ukugoqa ikhanda lekhanda, uguqule isikhumba.
- Ngezandla zombili, shaya izinwele kusuka ebunzini iye entanyeni.
- Izandla zibeka phakathi kwebunzi futhi ziholele emathempelini.
- Izandla zigcoba ibunzi ngewashi nangesilinganiso esivaliwe, kusetshenziswa ukunyakaza okujikelezayo nokufana namagagasi.
- Umunwe wesithupha nowenkomba ubekwa endaweni phakathi kwamashiya, bese ugoqa indawo engenhla nangaphansi kwamashiya.
Mayelana nokuzivocavoca kokuphefumula kwama-hypertensives kuchazwe kuvidiyo kule ndatshana.
