Ayyuka don zuciya

Yawancin mutane a duniya sun mutu yau da kullum daga cututtuka na zuciya. Mutane sun daina motsawa, sun sauya abinci mai sauri kuma sun hallaka kansu zuwa mutuwa mai sauri. Don fahimtar muhimmancin motsa jiki, muna bukatar mu fahimci tsarin samar da jini ga jiki.

Kowane tsoka ne karamin zuciya

Tsarin mu na jini yana kunshe ne da zuciya da jini, wanda 20% su ne manyan arteries da veins, kuma 80% su ne capillaries. Capillaries su ne ƙananan tasoshin, amma suna wakiltar mafi rinjaye. Zuciyar tana zubar da jinin ta hanyar jigilar jini, kuma har zuwa capillaries ya zo ne a sakamakon motsi da kuma karfin jini. A sakamakon haka, idan babu wani motsi, ba a cika kawunansu da jini ba, wanda ke nufin cewa abincin sinadaran ya zama mummunan hali, wanda "kayan aiki" daga cikin kananan tasoshin suke ciyar da su. A wannan yanayin, mun ga cewa kowane tsoka ne mai famfo - ƙaramin siffar ga zuciya. Idan tsoka yana aiki, kowane tantanin halitta zai sami kashi na "abinci".

Aiki

Ayyuka don ƙarfafa zuciya - yana da kowane nau'i na cardio (ba kawai ake kira cardio), kaya ba. Kuma ga zuciya ba muhimmiyar mahimmanci ba ne, kuma tsawon lokaci. Kyakkyawan cardio ita ce lokacin da kake shawa daga motsa jiki.

Daga cikin nau'o'in ayyukan jiki daga lokaci mai zuwa, abubuwan da suka fi dacewa don zuciya suna yin iyo , gudu, yin motsa jiki, da tafiya mai sauri. A wannan yanayin, yana da mahimmanci cewa motsi ba ya kunshi jerks (kwando da tsalle-tsalle masu tsalle ne, alal misali, yana da cutarwa ga zuciya), amma daga wani motsi mai sauƙi a cikin sarari.

Ƙungiyar ga zuciya

Za mu yi wani samfurin bada don horar da zuciya kuma a lokaci guda kuna ƙona nauyi akan jiki.

1. Mun durƙusa gwiwoyi mu yi numfashi da kuma motsa jiki a hanzari mai karfi tare da ɗaga hannu.
2. Hands a gaban kirji - squats. Muna yin saiti tare da hannayen hannu a gaban kirji, tare da ɗaga hannun hannu, tare da ragewan hannayensu zuwa gefe tare da diagonal. Ana ganin squats su ne mafi kyawun zuciya na cardio don zuciya, saboda haka yana da hankali akan su.
3. Muna hayewa daga kafafu zuwa wancan, yayin da muke kukan hannayenmu a cikin kangi.
4. Gyara daga gefe zuwa gefe - hannayenka tare, kafafu ba su tsaga ƙasa, gwiwoyi sunyi.
5. Muna juya makamai a kewaye da kewayen kuma kunyi, lokacin da hannayenku suka fāɗi.
6. Hannun hannu a gabanka, muna janye hannayenka a cikin jagorancin, kamar yanda yake shimfiɗa a hannuwan ƙungiya mai laushi. Sa'an nan kuma mu yi "shimfiɗa" tare da hannu biyu a lokaci guda.
7. Mun yi hankali, mun rage hannayenmu da kanmu, tashi, tada hannayen mu a tsaye a sama.
8. Muna suma, muna ɗaukar nauyin jiki zuwa ƙafa, tashi mu janye kafa zuwa cikin kirji.
9. Muna tafiya daga gefen zuwa gefe.
10. Ƙafãfuwan sun fi fadi da ƙafarka, an ɗora hannayensu a gabanmu, muna ɗaga hannunmu da kuma haɗa su.
11. Mu sanya hannuwanmu, tayar da su zuwa ƙafar kafada da kuma rage su zuwa IP.
12. Ka bar hannayenka a kafa kafar, tanƙwara su a gaban kirji, daidaita da saki zuwa gefe.