Sawv ntxov ce rau cov neeg laus: nta, ce, cov kev cai thiab cov txheej txheem

Sawv ntxov ce - qhov no yooj yim zog, yuav tsum tau ua raws li sai sai tom qab koj hnov sawv los. Ua raws li txoj cai no yog tsis tshua muaj tseem ceeb rau cov tub ntxhais hluas thiab cov neeg laus. Thiab lub xeem qeb yuav tsum ce txawm ntau, vim hais tias raws li lub neej cov nyiaj laus pension thiab comorbidities txo locomotor kev ua si mus rau ib tug tsawg kawg nkaus. Tsis txhob xav hais tias koj muaj tam sim no ib tug so ib hnub los yog ob tug thiab tsis xis nyob tawm. Nws yuav tsum pw rau ntawm lub rooj zaum tsawg kawg yog ib hnub twg, thiab lub tom ntej no thaum sawv ntxov sawv yuav txawm nyuaj. Them rau cov neeg laus - yog txoj kev mus rau ib tug ntev thiab zoo siab lub neej, tsis muaj tus nqaij thiab pob txha.

Cov kev ntawm pog koob yawg koob

Nyob rau hauv qhov tseeb, paub ntawm cov kev pab cuam ntawm ib ce muaj zog nyob rau hauv ancient Rome healers. Tab sis, ces nws yog nyuaj rau xav txog tej yam ib tug nyob tus txiv neej, uas twb dag los yog zaum yuav ntau li ntau raws li tam sim no tso cai rau lub nruab nrab retiree. Them rau cov neeg laus - yog tus yuam sij rau cov kev ua thiab vigor, uas muaj ntau yam tsis muaj txaus.

Feem ntau, cov neeg uas tsis tu ncua ua ce, muab pov no txoj hauj lwm tom qab 40-50 xyoos. Thiab nyob rau hauv vain. Tus txiv neej tsis nws tus kheej lub ntuj load, thiab raws li ib tug tshwm sim ntawm taw ua clumsy ploj vigor thiab liveliness. Thiab lub ntsiab yog vim li cas - nws yog tsis muaj ib ce. Xav seb tej mechanism uas sawv tsis txawj rau tej lub sij hawm. Yog nws yooj yim kom tau nws rov qab mus ua hauj lwm? Ib tug txiv neej - ib tug ntau system.

Lub luag hauj lwm ntawm ib ce muaj zog

Them rau cov neeg laus yog li ntawd haib revitalizing cov nyhuv hais tias tej zaum yuav lwv txawm nrog niaj hnub tshuaj. Nws yog nrog cov laus ntawm gymnastics yog qho tseem ceeb heev rau koj ntxiv kom lub neej expectancy. Tau systematically nqa tawm los ntawm ib tug tshwj xeeb cov txheej txheem, nws muaj kev pab los ntawm cov hauv nruab nrog cev thiab tshuab, raws li zoo raws li txoj kev muaj peev xwm mus ua hauj lwm.

Lub dav dav nyob rau hauv uas tus nqi yog raws li rau cov neeg laus

Ua ntej ntawm tag nrho cov nws yog tsim nyog los tham nrog lub tsev kawm ntawv tus kws kho mob. Nws tsis tu ncua tsom kwm lub xeev ntawm koj kev kho mob, nws muaj peev xwm qhia rau koj li cas ntawm ib ce muaj zog yog tsis pom zoo nrog ib yam ntawm cov kws tshwj xeeb uas koj xav tau ntau tswv yim ua ntej koj pib ib lub hnub ce niaj hnub ua.

Them rau cov neeg laus - nws tsis yog ib qho nyuaj ua hauj lwm thiab kev rau txim, thiab qhov yooj yim thiab qab ntxiag txoj kev. Lub load yuav tsum pib los ntawm heev me me thiab maj loj hlob ua ke nrog lub siab xav ntawm tus neeg mob yuav ua ce rau. Tsis ua phem tawm tsam lawv yuav tsum tsis txhob yuav, ua kom ntau li ntau raws li koj ua tau. Yog hais tias thaum lub sij hawm tua ntawm ib ce muaj zog, koj yuav xav tias tus mob - nws yog ib lub teeb liab mus nres.

Tag nrho ce yuav tsum tau ua nyob rau hauv ib tug twj ywm, ntsuas hom. Them rau cov neeg laus - nws tsis yog ib tug Spartan kev kawm no nyob rau hauv koj yuav tsis tau txhua yam ntaub ntawv. Nws yog ib qho tseem ceeb heev thiab muaj tseeb zoo ua tsis taus pa. Cov chav tsev yuav tsum zoo ventilated, zoo ua ntej kawm ntawv pab tau li ib ob peb feeb mus taug kev nyob ib ncig ntawm lub chav tsev.

Kev tiv thaiv ntawm ob leeg nruj thiab txha

Qhov no yog lub xov tooj ib qho teeb meem nyob rau hauv cov laus hnub nyoog, uas tau yooj yim daws thaum sawv ntxov ce rau cov neeg laus. Ua ce nws yog tsim nyog txhua txhua hnub, maj mam ntxiv kom cov load. Nws pib nrog ib tug txheej ntawm ce rau lub caj dab. Qhov no yog qhov yooj yim tshaj plaws ib feem ntawm peb lub cev pob txha, feem ntau mob taub hau yog lub txiaj ntsim ntawm cov teeb meem ntawm no xyov tus txha nqaj.

Yuav pib lub ce, koj yuav tseem dag nyob rau hauv txaj. Ua li no ob peb zaug flexion thiab extension ntawm lub caj dab rov qab mus los los. Sim kom tus taw twb tsis tshua muaj siab. Ces ua raws li cov xav ntawm lub caj dab ntawm ib tug lub xub pwg mus rau lwm yam. Koj yuav ua tau peb mus rau kaum repetitions rau txhua sab. Pub muab kwv yees tawm lub complex twists thiab koj lem ntawm lub caj dab mus rau sab xis thiab mus rau sab laug.

Caj Npab ce

Them rau cov laus dua cov poj niam yuav tsum tau muaj xws li ib tug txhais tes zog. Varicose leeg, cov ntshav stasis, thrombosis - tag nrho cov no yog tsis yog ib tug tsis tshua muaj kev tshwm sim nyob rau hauv cov laus hnub nyoog. Ntawm cov hoob kawm, cov tshuaj tsis tau lawm os, tab sis qhov tsawg ntawm cov tshuaj kho ce ua hauj lwm zoo heev.

Tam sim no koj muaj peev xwm zaum thiab ua caj npab ce. Tus thawj khoov thiab unbend phalanges. Tom qab ua hauj lwm rau lawv kom zoo, koj muaj peev xwm pib dabtsi yog khoov tag nrho cov txhais tes. Qhov no yog ua raws li los ntawm ib tug yeej tsab ntawv tsa suab dab teg. Thawj clockwise, ces counterclockwise. Qhov kawg ce ntawm lub complex - ib tug curl ntawm lub luj tshib. Tes thaum lub sab yog ncaj. Sawv ntxov ce rau cov neeg laus muaj peev xwm yuav muaj kev lom zem taw tes, tshwj xeeb tshaj yog yog hais tias nws xav ob txij nkawm.

Ce rau ob txhais ceg thiab lub npog tas ib ce

Tseem zaum ntawm lub txaj, ua lwm zawm thiab unclamping cov ntiv taw. Ce yog heev yooj yim, uas txhais tau tias koj yuav tsis muaj teeb meem ua repetitions. Tom qab hais tias, yob lub ko taw nyob rau hauv txawv kev qhia. 10-15 lub sij hawm nyob rau hauv txhua cov kev taw qhia, tab sis nws yog ua tau thiab tshaj.

Yog hais tias koj muaj nkees, koj yuav tau sawv mus thiab taug kev nyob ib ncig ntawm lub me ntsis chav tsev, thiab mam li mus. Ces koj yuav tsis rub thiab rub lawv. Ua lub ce thaum zaum. Tam sim no koj yog tos rau dabtsi yog khoov tus ceg lub hauv caug thiab lub teeb zaum-sawv.

Ce kom ntxiv dag zog rau cov nqaij ntshiv

Txawm yog hais tias tus load rau hauv lub plawv yog kiag li txhob, koj yuav khaws ib tug series ntawm isometric ce, uas yuav tsis puas nyob rau hauv tej yam kab mob. Kab hauv qab no hais tias cov neeg txo tej leeg thiab, kov yeej kuj, khw muag khoom nyob rau hauv tus mob no ib tug ob peb lub vib nas this. Rau txhua leeg pab pawg neeg yuav los nrog nws tus kheej teeb. Piv txwv li, yog ib tug zoo-paub ce yog heev yooj yooj yim thiab zoo rau lub me me nqaij ntshiv ntawm lub ob txhais tes thiab cov ntiv tes. Koj cia li yuav tsum muab cov ntiv tes ntawm nws sab laug tes mus rau sab xis thiab thawb lawv tusyees. muaj tsis muaj tsawg paub version ntawm cov workout rau cov nqaij ntshiv ntawm lub xub pwg nws daim siv sia. Clasp koj ob txhais tes nyob rau hauv lub xauv thiab, tsis qhib nws, rub lub ob txhais tes sib nrug. Isometric ce, txawm yog cov khees simplicity thiab yooj yim, yuav tsum tau xaiv ib lub zuj zus los ntawm cov kws kho mob.

Kev tiv thaiv cua

Nco ntsoov mus tag rau thaum sawv ntxov set ntawm kev ua pa ce. Txawm tias muaj tseeb hais tias peb tas li ua pa li qub vented tsuas yog tus sab qaum kev ib lub ntsws. Yuav kom pab tau lawv thiab tus so ntawm lub cheeb tsam, nws yog tsim nyog los ua ib tug yooj yim ce txhua hnub. Los ntawm ib tug zaum txoj hauj lwm maj mam yaj txhais tes nyob rau hauv tes, tuav koj ua tsis taus pa rau ib tug ob peb lub vib nas this thiab muab ib tug sib sib zog nqus pa. Ob txhais tes ntawm lub sij hawm no ua rau lub hauv siab.

Tam sim no siv ib tug sib sib zog nqus pa, muab koj ob txhais tes thiab tuav koj ua tsis taus pa rau ib tug thib ob. Ces siv sij hawm ib tug sib sib zog nqus tawm, clutching nws txhais tes daim ntau quav tso rau hauv lub hauv siab thiab rub mus txog rau hauv lub ob txhais ceg bent ntawm lub hauv caug mus rau lub plab.

Kev tiv thaiv ntawm varicose leeg thiab thrombosis

Sawv ntxov ce rau cov laus dua cov poj niam yuav tsum tau muaj xws li no ce, vim hais tias nws yog ib lub tseem ceeb ntawm cov ncaj ncees txiv neej pw qhov teeb meem ntawm varicose veins. Ce rau kev tiv thaiv thiab kev kho ntawm tus kab mob no yog heev yooj yooj yim, tab sis zoo.

Dag rau koj rov qab, nyom koj ob txhais ceg thiab tig lub pedals ntawm lub tsheb kauj vab. Thaum lub ce so ib ob peb feeb thiab ua raws li lub zog ntawm tus taw tsa ib tug khub ntawm txiab. Lub sij hawm kawm ntawv ntawm xws ce yuav heev kom koj lub neej zoo.