Horarwa da Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar Cutar C. Lokacin da Za a Ɗauki Kuma Lokacin da Za a Dakatar

Yadda za a san lokacin da sanyi a kirji ya nuna cewa ya tsaya, kwanaki nawa za a jira, ainihin shirin sake dawowa cikin dakin motsa jiki, da kuma alamun da ke buƙatar likita.

Tashin hanci da ke cikin kirjinka ba daidai ba ne da toshe hanci, kuma wannan bambanci ne ke sa ka yi horo a wannan makon, a rabin aiki, ko kuma ba a yi ba. Yawancin mutane suna yin kuskure a wannan hanyar: suna yin zaman saboda suna jin ana iya jurewa, kuma suna juya sanyi na kwana hudu zuwa kwana goma. Ga yadda za ka iya warware matsalar ba tare da yin zato ba.

Sama da wuyansa ko ƙasa da wuyansa

Tsohon dokar wuyansa har yanzu shine mafi amfani da tace da kake da shi.

Sama da wuyansa: hanci mai gudu, cunkoso, hancin, ciwon makogwaro mai sauƙi, ciwon kai mai sauƙi. A yawancin lokaci, ana iya yin motsa jiki da ƙarancin ƙarfi.
Ƙarƙashin wuyansa: tari wanda yake fitowa daga zurfin kirji, matsi ko matsin lamba a cikin kirji, wheezing, zazzabi, ciwon tsoka, gajiya wanda ke daidaita bayan tafiya na mintina 15.

Cutar sanyi ta kirji tana cikin rukuni na biyu bisa ga ma'ana. Hanyoyin numfashi masu kumburi suna nufin zuciyarka tana bugun 10 zuwa 20 a minti daya cikin sauri a daidai wannan gudun, numfashinka ya fi zurfi, kuma ƙoƙarin da ake ji ya fi girma don nauyin da yake kan sandar. Koyarwa ta wannan hanyar ba ta da wuya, kawai tana da tsada.

Lambobi biyu da suka fi yadda kake ji

Rashin kwanciyar hankali. Ka sha shi da safe kafin ka tashi daga gado, na tsawon dakika 60. Idan ya yi gudu sau 10 ko fiye da yadda ya kamata, jikinka yana ci gaba da kokawa. Jira sai da safe idan ya dawo cikin 5 beats na baseline.

Yawan zafin jiki. Duk wani abu sama da 37.5 °C yana nufin babu horo, kuma babu ma'anar babu ba ma cardio mai sauƙi ba. Ka jira awa 24 ba tare da zazzabi ba kuma ba tare da maganin rage zazzabi ba kafin ka yi tunanin yin jinya.

Gwajin minti goma

Idan ba ka da zazzabi kuma tari yana bushewa kuma a wasu lokatai, ka yi haka kafin ka je gidan motsa jiki: Mintuna 10 na tafiya mai sauri, ko kuma hawa matakala uku a matsakaiciyar gudu. Idan tari ya kara muni bayan haka, kirjinka ya kara tsananin, ko kuma yana daukar fiye da minti 5 kafin ka dawo numfashi, kada ka yi motsa jiki a wannan ranar. Idan kana jin haka ko kuma kana jin daɗi, ka cancanci ka yi wani abu mai sauƙi ba wanda ke cikin shirinka ba.

Ranar da aka rasa don hutawa tana cin ku zaman daya. A kullum, yin aiki na kwana ɗaya don kamuwa da ciwon kirji yana cin dukan mako.

Abin da za ka iya yi

Tafiya, minti 20 zuwa 40 a rana, a wani lokaci da za ka iya tattaunawa.
Motsi da shimfiɗa, minti 10 zuwa 15, ba tare da riƙe numfashi ba.
Aiki na fasaha tare da mashaya mara amfani ko kashi 30 zuwa 40 cikin dari na nauyin aikinka, 2 zuwa 3 na maimaitawa 5.

Abin da ba za ka yi ba: lokaci, saiti zuwa ga gazawar, nauyi squats da deadlifts, wani abu sama da kashi 80 cikin dari na max, da kuma kowane zaman fiye da minti 45.

Muna dawowa: shirin yau da kullum

Rana ta 1 ita ce rana ta farko da kuka kasance cikin awanni 24 ba tare da zazzabi ba kuma tari ba ya fitowa daga kirji.

Rana ta ɗaya: Tafiya ta minti 30, bugun zuciya a kasa da 120.
Rana ta biyu: Mintuna 30 zuwa 40 na motsa jiki mai sauƙi, ƙoƙari 4 daga 10.
Rana ta uku: motsa jiki, 5 zuwa 6 motsa jiki, 2 sets kowane, 8 zuwa 10 reps a 50 zuwa 60 bisa dari na al'ada nauyi, game da minti 40 total.
Rana ta huɗu: hutawa ko tafiya.
Rana ta biyar: Saiti uku, kashi 70 zuwa 75 na nauyinka, koyaushe maimaitawa 3 da aka bari a cikin ajiya.
Rana ta 7 zuwa 10: cikakken nauyi da cikakken girma, idan babu wani abu da ya dawo.

Dokar da za ta rage yawan aiki: idan tari, zazzabi, ko gajiya mai tsanani ya dawo cikin awanni 24 na zaman, ka koma ranar da ta gabata na shirin ka kara awanni 48. Tashin tari da ke ci gaba har tsawon makonni 2 zuwa 3 bayan duk abin da ya rage ya zama ruwan dare gama gari kuma ba shi da kansa dalili ne na guje wa motsa jiki, muddin ba ya ƙara muni a ƙarƙashin kaya.

Abincin da za a sha da kuma barci

Ruwan ruwa: 30 zuwa 35 ml da kilogram na nauyin jiki a kowace rana, da kuma kusan 500 ml ga kowane digiri na zazzabi. Ga mai ɗaukar nauyin 80 kg wannan shine lita 2.4 zuwa 2.8, kuma kusa da lita 3.5 yayin aiki da zazzabi.

Abincin abinci: Kada ku ci abinci yayin da kuke rashin lafiya. Ku ci a lokacin kiyayewa ko 200 kcal sama da shi. Ka kiyaye furotin a cikin 1.6 zuwa 2.2 g da kilogram 130 130 zuwa 175 grams a rana a 80 kg saboda tsoka tana rasa sauri lokacin da kake kwance da kumburi.

Yadda za a yi barci: Sa'o'i 8 zuwa 9, da kuma bacci na minti 20 zuwa 30 idan za ka iya samun ɗaya. Wannan ne kawai abu a cikin wannan jerin da ke sa a samu ci gaba.

Lokacin da za ka je wurin likita

Zazzabi sama da 38 °C fiye da kwana uku, ko zazzabi da ya dawo bayan ya riga ya tafi.
Rashin numfashi a lokacin hutawa, ko kuma rashin iya faɗi jumla mai kalmomi goma a numfashi ɗaya.
Ciwon kirji ko matsin lamba, ko bugun zuciya ko tsallakewa a hutawa. Ciwon zuciya (myocarditis) ba safai yake faruwa ba amma yana faruwa, kuma sau da yawa yakan bayyana ne a wurin mutanen da suka yi horo a kan wannan cuta cewa ba abin da za ka jira a gida ba.
Tashin jini, ko kuma ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙ
Alamun sun inganta sannan kuma suka kara muni sosai a rana ta bakwai zuwa goma.
tari da ke wuce makonni uku.
Ciwon asma, ciwon huhu ko na zuciya, ciwon sukari, ciki, ko kuma wani abu da zai hana jikinka yin tsayayya da cutar ka soma yin hakan da wuri kuma kada ka jira sai ka kai matakin da aka ambata a sama.

Gajerun bayanai

Alamomin da ke ƙasa da wuyansa, har da tari a kirji, suna nufin tsayawa; alamun da ke sama da wuyansa kawai suna nufin zama mafi sauƙi.
Zazzabi sama da 37.5 °C ko bugun zuciya a hutawa 10 beats sama da asali: babu horo a wannan rana.
Ana barin tafiya na minti 20 zuwa 40 da kuma minti 10 zuwa 15 na motsi kusan koyaushe.
Ka sake gina shi a hankali: 50 zuwa 60 bisa dari na nauyinka da rabi na saiti na farko 2 zuwa 3 zaman, cikakken kaya kawai bayan 7 zuwa 10 days.
Ciwon kirji, numfashi a lokacin da ba ya aiki, ko kuma zazzabi da ya sake dawowa yana nufin ka je wurin likita a ranar.