1. Ukuhamba ngebhayisekile kancinci
Iimpawu zemidlalo zokuqhuba i-“cotha” ngebhayisekile ziyahambelana neemfuno zemidlalo zezigulane ezine-“hypertension”. Zinokuphucula ukusebenza kwentliziyo, zithintele i-“hypertension”, zithintele ukutyeba kakhulu njalo njalo.
Ingaphumza ngempumelelo uxinzelelo lwengqondo kwaye ithomalalise iimvakalelo. Ukuphefumla esifubeni nasesiswini kuya kunciphisa uxinzelelo kwaye kuphumze abantu ngokupheleleyo. Oku kuluncedo kakhulu kwizigulana ezine-hypertension.
Ukukhwela ibhayisekile kungenziwa nasekhaya. Ibhayisekile yokuzilolonga yeyona ndlela iphambili yokukhwela ibhayisekile ekhaya. Ayifuni ndawo zinkulu kakhulu. Ungazilolonga ngokulula ekhaya.
2. IiDumbbells
Ukuzilolonga okuphakathi kwe-anaerobic kunokunciphisa uxinzelelo lwegazi oluphantsi kwe-diastolic ngokucacileyo, kwaye umphumo unokuba ngcono.
Ungazama ii-dumbbells. Kubantu abanesisu esikhulu, uqeqesho lokuqinisa lusebenza kakhulu ekutshiseni amafutha kwaye lunceda ukulawula uxinzelelo lwegazi ixesha elide.
Qaphela: uqeqesho lokuqinisa umzimba kufuneka lwenziwe phantsi kolwalathiso lweengcali ezinolawulo oluzinzileyo loxinzelelo lwegazi ukuze kuthintelwe iingozi.
Jonga apha, ngaba ufuna ukuzilolonga? Yeka! Qiniseka ukuba uyawukhumbula umthetho wokuqala wezemidlalo: yenza konke okusemandleni akho.
3 Yoga
I-Yoga ngumthambo we-aerobic, onokuwuqeqesha umzimba, uwubumbe kwaye ulawule iimvakalelo. Umthambo ofanelekileyo ulungile emzimbeni, kodwa kukwakho neendlela zokuzikhusela. Amanyathelo okuzikhusela aquka ukufudumeza umzimba nokukhetha indawo efanelekileyo, ngelixa amanyathelo okuzikhusela aquka ukutsalela umva ngamandla, ukuzila ukutya, i-yoga emva kokutya, ezinye izifo, njl.
Ukulumkela:
1. Nika ingqalelo ekufudumaleni: ngaphambi kokuba wenze umthambo weyoga, kucetyiswa ukuba wenze imisebenzi efanelekileyo yokufudumalanisa umzimba kwaye wolule izihlunu kunye nezicubu ezithambileyo, nto leyo enceda ekungeneni ngokukhawuleza kwimeko kwaye ithintele umonakalo ngexesha lokuziqhelanisa neyoga;
2. Khetha indawo efanelekileyo: uqheliselo lweyoga ludla ngokufuna ukwenziwa kwimeko ezolileyo neyokuphumla, ngoko ke kufuneka kuqwalaselwe ukukhetha indawo ezolileyo. Ukuba ukhetha ukwenza iyoga ngaphakathi, kufuneka uqaphele ukugcina ukujikeleza komoya ukuthintela i-hypoxia.
Iingxaki:
1. Ukutsala ngamandla: kukho iintshukumo ezininzi zokuzolula kwi-yoga. Sifanele sinikele ingqalelo ukuze siphephe ukutsala ngamandla kwaye sikwenze inyathelo ngenyathelo. Ngaphandle koko, kulula ukubangela umonakalo kwizicubu ezithambileyo ezifana nezihlunu kunye nemisipha, nto leyo eya kubangela iintlungu kwaye ibangele neempawu ezifana nokungasebenzi kakuhle kwemisipha.
2. Ukuziqhelanisa neyoga esiswini esingenanto nasemva kokutya: ukuziqhelanisa neyoga kufuneka kutye ubushushu bomzimba. Ukuba ungenanto esiswini, kulula ukubangela i-hypoglycemia. Ngaphambi kokuba uziqhelanise neyoga, kufuneka uqaphele ukutya ngokufanelekileyo ukuze wongeze amandla. Ukongeza, ukuziqhelanisa neyoga akukhuthazwa ngeli xesha kuba ukutya okusesiswini kufuneka kugaywe emva kokutya, ukuze kungachaphazeli umsebenzi wokugaya wesisu. Ukuba utya kakhulu, ukuziqhelanisa kwangethuba kulula nokubangela i-gastroptosis. Kucetyiswa ukuba wenze umthambo weyoga emva kweyure okanye ngaphezulu emva kokutya.
Ixesha lokuthumela: Meyi-19-2022