Yawan bugun zuciya yayin gudu?
Gwada waɗannan hanyoyi 4 masu inganci don sarrafa bugun zuciyar ku
Yi dumi da kyau kafin gudu
Dumi-up wani muhimmin bangare ne na Gudu
Ba wai kawai ya hana raunin wasanni ba
Hakanan yana taimakawa sauyi daga yanayin hutawa zuwa yanayin motsi.
Kyakkyawan dumi ya haɗa da motsa jiki mai ƙarfi da motsa jiki mara tasiri
Irin su wasan motsa jiki na hannu mai sauƙi da tsere
Wannan zai ta da tsokoki a hankali kuma ya inganta yanayin jini a cikin jiki
Ka guje wa ƙaruwar bugun zuciya mara kyau wanda ya haifar da karuwa kwatsam na lodin zuciya
Hanya da fasaha
Sarrafa saurin gudu, musamman mitar tafiya, shine mabuɗin sarrafa bugun zuciya. Ga wasu shawarwari masu amfani
Ƙara mitar tafiya: Ƙoƙarin ƙara yawan tafiya zuwa matakai 160-180 a cikin minti daya zai iya rage tasirin kowane mataki kuma rage yawan bugun zuciya.
Rage tsayin tafiya: Ta hanyar sarrafa tsayin tafiya, guje wa girgizar jiki wanda tsayin tsayin daka ya haifar, ta haka zai rage bugun zuciya.
Ƙara mitar tafiya: Ƙoƙarin ƙara yawan tafiya zuwa matakai 160-180 a cikin minti daya zai iya rage tasirin kowane mataki kuma rage yawan bugun zuciya.
A tuna, manufar gudu ita ce samun lafiya
Ba sauri ba
Ta hanyar tafiyar da gudu
Za mu iya kiyaye bugun zuciyar mu a tsaye a lokaci guda
Ji daɗin gudu
Sarrafa bugun numfashi
Numfashi wata muhimmiyar hanya ce ta daidaita yawan bugun zuciya.
Hanyoyin numfashi da suka dace na iya taimaka mana da sarrafa bugun zuciyarmu da kyau
Numfashin ciki: Ana samun numfashi mai zurfi ta hanyar faɗaɗawa da ɗaukar ciki, maimakon dogaro da ƙirji kawai.
Ƙwaƙwalwar numfashi: Gwada juzu'in "matakai biyu, numfashi ɗaya, matakai biyu, numfashi ɗaya" don kiyaye numfashi daidai da kwanciyar hankali.
Numfashin da ya dace ba zai iya inganta amfani da iskar oxygen kawai ba, har ma da sarrafa bugun zuciya yadda ya kamata, yana sauƙaƙa tafiyar mu.
Yi amfani da horon tazara
Horarwar tazara hanya ce mai inganci don sarrafa bugun zuciya wanda ke haɓaka aikin bugun zuciya ta hanyar musanya motsa jiki mai ƙarfi da ƙarancin ƙarfi:
Motsa jiki mai ƙarfi: Gudun sauri na daƙiƙa 30 zuwa minti 1 a 80-90% na matsakaicin bugun zuciyar ku.
Motsa jiki mai ƙarancin ƙarfi: Bi tare da mintuna 1-2 na tsere ko tafiya gaggautuwa don ba da damar bugun zuciya ya murmure a hankali.
A cikin aiwatar da sarrafa bugun zuciya mai gudana, saka idanu akan madaurin ƙirji shine muhimmin kayan aikin taimako.
Yadda take aiki: Ƙungiyar bugun zuciya tana ƙididdige yawan bugun zuciya ta hanyar gano raunin siginar lantarki da zuciya ke samarwa tare da kowace naƙuda ta hanyar lantarki a cikin ƙirji.
Ana ɗaukar wannan ma'aunin daidai sosai saboda yana nuna ayyukan zuciya kai tsaye.
Yadda ake amfani da:
Kafin saka band ɗin bugun zuciya, ana ba da shawarar jika electrode tare da ɗan ƙaramin ruwa, wanda zai iya inganta ƙarfin lantarki da tabbatar da ingantaccen watsa siginar.
Ya kamata a sa bandejin bugun zuciya kai tsaye a ƙasa da sternum, tabbatar da cewa yana kusanci da fata. Maɗaukaki ko ƙananan matsayi na iya haifar da ma'auni mara kyau
A cikin aikin motsa jiki, ainihin lokacin lura da bayanan bugun zuciya yana canzawa, daidaitawar lokacin ƙarfin motsa jiki
Ta hanyar amfani da madaurin ƙirji na gano ƙimar zuciya, za mu iya saka idanu daidai da canje-canjen bugun zuciya, ta haka mafi inganci sarrafa bugun zuciya yayin gudu, haɓaka aminci da ingancin motsa jiki.
Lokacin aikawa: Nuwamba-05-2024
