Kyakkyawan damar aiki na zuciya yana da mahimmancin gaske a rayuwar ɗan adam. Ana auna shi da na'urori na musamman (likita da wasanni).
A cikin wasanni, masu nuna alama suna ƙayyade matsayin nauyin, kazalika da yanayin lafiyar jiki. Me ke haifar da karuwar bugun zuciya, haddasawa? Karanta a gaba.
Rateara yawan bugun zuciya yayin gudu - dalilai
Akwai dalilai da yawa don karuwar bugun zuciya yayin gudu. A wannan yanayin, akwai haɗarin babban tashin hankali a cikin jijiyar zuciya. Wannan yana nuna babban nauyi a zuciya, wanda ke haifar da cututtuka daban-daban da matsalolin lafiya.
Babban dalilan sune:
- Danniya, tashin hankali da damuwa na tunani (tare da su, kariya na shinge na jiki yana raguwa, matsin lamba na iya canzawa, kuma bugun zuciya kuma yana ƙaruwa).
- Tasirin zafin jiki da yanayin zafin jiki.
- Amfani da giya da kwayoyi, taba sigari yana cutar da zuciya (yayin gudu, numfashi zai zama damuwa koyaushe, yana yiwuwa a yi amfani da ƙananan ƙananan abubuwa kawai don kauce wa bugun jini ko asarar sani).
- Matsayin damuwa ga jiki ana ba da shawarar da za a zaɓa dangane da horar da ɗan wasan.
- Nauyin wuce haddi yana da wuya a shawo kan nesa mai nisa (ana ba da shawarar haɗuwa da gajeren gudu tare da azuzuwan motsa jiki)
Mene ne mafi kyawun bugun zuciya?
Lokacin gudu, akwai wasu ƙa'idodin bugun zuciya. Ana la'akari da alamun mafi kyau duka daga ƙwanƙwasawa 115 zuwa 125 a minti ɗaya. Suna taimakawa wajen kiyaye daidaito da daidaita jiki. Tare da irin wannan bugun zuciya, kitse mai yawa ya tafi, kuma fata na samun nishaɗi.
Idan bugun jini ya fi girma ko ƙasa da ƙa'idodin, to yakamata ku nemi dalilai don wannan kuma ku kawo tsokar zuciya zuwa matsayi na al'ada. Criticalara mai mahimmanci a cikin gudu shine bugun zuciya na ƙwanƙwasawa 220 ko fiye. Mutum na iya yin rashin lafiya, kuma a cikin mafi munin yanayi, mutuwa.
Al'ada ga mata:
- kafin gudanar da jijiyoyi 85 a cikin dakika 60;
- bayan gudanar da atisaye tsakanin juzu'i 115 - 137 a cikin sakan 60;
- lambar mahimmanci ita ce 190.
Sharudda ga maza:
- kafin gudanar da faɗakarwar 90 a cikin sakan 60;
- bayan gudanar da motsa jiki tsakanin 114 - 133 oscillations a cikin dakika 60;
- lambar mahimmanci shine 220.
Lissafin bugun zuciya
A farkon lissafin, ana bada shawarar auna bugun zuciyar da hannu ko kanikanci. Ya kamata ka sami yatsu biyu a kusa don jin bugun zuciyar ka, ka huta su kadan a wuyan ka. Ana iya amfani da mai lura da bugun zuciya ko likita mai auna jini don gwajin inji.
Irin waɗannan alamun suna da mutum ɗaya kuma suna iya canzawa saboda dalilai daban-daban. Asureaunan awo wajibi ne, saboda mutum na iya jin daɗi koda da ɗan ƙara ƙarfin jini da bugun zuciya.
Ana auna ƙa'idodi dangane da nau'in da ƙarfin gudu:
- jogging har zuwa minti 40 - daga 130 zuwa 150 beats a minti daya;
- gudu don matsakaici da kuma dogon nisa har zuwa minti 20 - daga 150 zuwa 170 beats a minti daya;
- ƙaruwa cikin sauri yayin gudu zuwa mintuna 5-10 - ƙarancin 170-190 a minti ɗaya.
Kamar yadda ake gani daga daidaitattun, alamomi suna canzawa. Yana da matukar mahimmanci a san takamaiman yanayin mutum don kiyaye jiki cikin yanayi mai kyau da lissafin motsa jiki. Yawancin lokaci ana amfani da dabaru na musamman.
Ga mata - 196 (alama mai mahimmanci) - x (shekaru). Maza - 220s. Adadin ƙarshe shine yawan bugun zuciya da bai kamata ya wuce wannan alamar ba.
Gudun a low zuciya rate
Consideredaramar ƙwaƙwalwar zuciya ana ɗaukarta tsakanin 120 zuwa 140 a cikin minti ɗaya lokacin gudu. Wadannan alamomin suna da tasiri mai amfani akan aikin zuciya, tunda a lokacin horo babu wani gajeren numfashi, gazawar numfashi, colic a gefe. Wannan yana ba ku damar ƙarfafa jiki a hankali kuma ku saba da damuwa. A hankali, zasu iya ƙaruwa kuma raguwar tsoka yana ƙaruwa. Wannan na buƙatar lissafin tsarin horo.
Bayan aiki ta ayyukan farko, ana ba da shawarar ƙara mintuna -7 zuwa jimillar lokacin gudu (kusan sau 1 a cikin makonni 2-3). Don haka zuciya za ta iya daidaitawa da ɗaukar kaya ba tare da cutar da jiki duka ba.
Lissafi na shirin ya hada da:
- yawan gudu a mako;
- yawan mintocin da aka kwashe a guje.
An ba da shawarar yin gudu a hankali, ci gaba da duba bugun jini. Zai fi kyau ayi gajeren ɗumi-ɗumi kafin aji. Wannan zai shirya tsokoki don gudu. Hakanan, yayin horo, yakamata ku canza saurin zuwa saurin tafiya da akasin haka.
Yadda zaka rage bugun zuciyar ka idan ya tashi yayin gudu?
- An ba da shawarar rage saurin da kilomita 3-4 a awa daya.
- Zai fi kyau motsa jiki tare da hannaye a ƙasa (wannan zai rage bugun zuciya da damuwa a zuciya).
- Bai kamata ku yi gudu a kan tsaunika ba (tsaunuka, tsaunuka, tuddai masu tudu), saboda jijiyar zuciya ta fara fitar da jini sosai.
- Ya kamata ka rage gudu ka canza zuwa tafiya, to akasin haka.
Ba'a ba da shawara don rage bugun zuciyar ku da yawa ba. Wannan aikin na iya tsoma baki tare da saurin numfashi da cutar da zuciya. Idan waɗannan hanyoyin basu taimaka ba, to zaku iya tambayar likitanku ko mai ba da shawara don shawara.
Yawan dawo da ajiyar zuciya bayan gudu
Bayan gudanar da horo, akwai kuma al'ada ta musamman. An kira shi dawowa saboda jiki ya koma yadda yake kuma saba da shi.
Bugun zuciya da lokacin dawo da shi yana tasiri tasirin amfani da wasu kaya. Idan zuciya ta dade ba ta dawo daidai ba, yana nufin cewa gudu ya yi yawa matuka. Dabbobi daban-daban na iya bayyana a nan.
Ana ba da shawarar ka kula da bugun zuciyarka koyaushe. A tsakanin minti 10-15, ya kamata ya koma yadda yake na asali. In ba haka ba, ana ba da shawarar dakatar da horo kuma kada ku wahalar da zuciyarku.
Akwai iyaka:
- sake dawowa ta 20% bayan dakika 60;
- sake dawowa ta 30% bayan dakika 180;
- dawo da kashi 80% bayan dakika 600.
Dangane da shawarwarin kwararru, a bayyane yake yadda ake auna lokaci-lokaci na bugun zuciya. Lokacin yin wasanni, waɗannan ayyuka ne na tilas. Muna ba da shawarar yin amfani da na'urar bugun zuciya mai ɗauke da wuyan hannu. Don haka ɗan wasan zai iya yin amfani da ikon sarrafa mashaya kai tsaye ta yin numfashi da kuma yin daidai da dabara.
