Nei uchiita kurovedza muviri kunogona kuderedza kudzvanywa kweropa?

Exerction-yakakurudzira ropa rekumanikidza dzinosanganisira nzira dzinoverengeka, kusanganisira kuvandudzwa muNetvous System Basa, Vascular hutano, uremu hwemuviri, uye insulin yekunzwa. Zvinhu Kwakakosha zvinosanganisira:

1. Autonomic nerevous system mutemo: Kurovedza muviri kunoderedza kunzwira tsitsi system system basa, kuderedza catecholamine mazinga uye kunzwa kwemuviri kune aya mahormone ane hukama.

2. Kuvandudzwa Cholesterol uye Insulin Sensitivity: Zvepanyama Zvekuita Vanowedzera 'yakanaka cholesterol \

3. Kuvandudzwa Vascular Hutano: Kugara uchirovedza muviri kunowedzera mudziyo weropa elasticity, kunatsiridza kutenderera, uye kunowedzera kuiswa kweOxygen kuendesa nekuwedzera midziyo yeropa.

4. Hormonal Zvakanakira: Kurovedza muviri kunosimudza mazambi emakemikari anobatsira senge endorphins neSerotonin apo kuderedza zvinhu zvevharanda senge renin uye alsostone, kupa kune ropa rekumanikidza kuderedzwa.

5. Kushushikana kwezororo: Basa remuviri rinoderedza kushushikana, kunetseka, uye kushushikana mupfungwa, kusimudzira kudzora kweropa kusimba.

Batiro rakanakisa rekudzikisa ropa reropa

Havasi vese maekisesaizi akakodzera kugadzirisa hypertension. Aerobic Exercises ndiyo inonyanya kushanda uye inosanganisira:

1. Kufamba: Iyo yakapusa, yakaderera-kukanganisa sarudzo; Iyo brisk yekumhanya inokurudzirwa mhinduro dziri nani.

2. Kumhanyisa: Kunowedzera Cardiovascular Kutsungirira uye Kutsamwisa Round Tanga zvishoma uye chinangwa kwemaminetsi gumi nemashanu pane chikamu.

3. Cycling: inovandudza mari yekadzi basa. Ramba uine chimiro chakakodzera uye zvibodzwa zvakaenzana kwemaminitsi 30-60 panguva yekufamba zvine mwero.

4. Tai chi: Zvidzidzo zvinoratidza kwenguva refu Tai Chi vanoita zvakanyanyisa kudzikisa kudzvanywa kweropa muvakuru vakuru.

5. Yoga: Yakanakira kushushikana kuderedzwa, kunyanya kubatsira vakadzi vane hypertension.

6. Misoro yakatwasuka: Mabasa sekushambira kana kureva nhema-pasi megorodi inoderedza madinancular style uye batsira kubata kweropa.

Kurovedza muviri kudzivirira

Zviitiko zveAaErobic, zvakadai sekusimudza zvinorema kana kumhanya nekukurumidza, uye kurovedza muviri kunosanganisira kuchinja kwakanyanya kana kufema-kufema, kunogona kusimudza kwazvo, kunogona kudzivirirwa kweropa uye kunofanira kudzivirirwa. Mabasa senge nguva yechando yekushambira uye yangko kutamba hakukurudzirwe.

Post-Exercise Matipi eVarwere veHypertensive

• Dzivisa mabhati anopisa nekukurumidza mushure mekurovedza muviri, sezvavanogona kukonzera kugoverwa kweropa uye kutungamira kuIschemia mumoyo nehuropi. Pane kudaro, zorora kutanga uye sarudza kupfupi mvura yekugezera yekugezera (5-10 maminitsi).

• Gara uchibvunza chiremba usati watanga chirongwa chekurovedza muviri. Goverana yako yeropa yekumanikidza data kubva kune yakavimbika yeropa yekumanikidza yekutarisa kutungamirirwa kwakarongedzwa.

Zviyeuchidzo Zvakakosha

1. KUSHANDISA KUSHANDURA: BASA ROPA KUSHANDISA KUSHANDISA BURE. Usamborega kutora mushonga usingabvunze chiremba.

2. Kwete yemunhu wese: Exercise kurapwa kwakakodzera kune varwere vane stable stage i uye II hypertension kana zvimwe zviitiko zveStable Stage III Hypertension. Varwere vane husina kugadzikana kana hyperension, arrhythmias, moyo kukundikana, kana kufurirwa kweropa pamusoro pa220/110 mmhg panguva yekurovedza muviri kunofanira kudzivisa kuita kwemuviri.

3. Yakatemwa nzira: Zvirongwa zvekurovedza muviri zvinofanirwa kuve zvakasarudzika. Izvo zvinoshandira kune vamwe zvinogona kunge zvisina kukodzera iwe.

Tarisa hutano hwako
a Mutengo-unobudirira uye wakakwana ropa rekumanikidza rekutungamira rinokosha kufambira mberi kufambira mberi uye kuona nzira dzakachengeteka dzekurovedza muviri. Sarudza Joytech Healthcare's Professional-Giredhi Zvishandiso zvehutano hwakavimbika hwekutarisa.