Komawa ga Horarwa Bayan Ciwo: Shirye-shiryen Mako-mako Bayan Shekara 60

Bayan kamuwa da mura, ciwon huhu ko kuma ciwon ciki da ya shafe ka na 'yan kwanaki, kuskuren ba lokacin hutu bane yana kokarin ci gaba daidai da inda ka tsaya. Bayan shekara 60 kana rasa ƙoshin lafiya da sauri kuma ka sake gina shi a hankali, kuma wannan rata ita ce matsalar. Ga yadda za ka dawo ba tare da ka sake komawa gado ko ka ji rauni ba.

Abin da kuka rasa a zahiri

A cikin mutane da suka wuce shekara 60, kwana bakwai zuwa goma na kwanciyar hankali a kan gado yana kashe kusan kilo 0.5 zuwa 1 na tsoka da kuma kashi 10-15 na ƙarfin kafafu. Ƙarfin iska yana raguwa da sauri: mako guda na rashin motsa jiki yana rage shi da kashi 5 zuwa 10 cikin dari, kuma bugun zuciya a hutawa sau da yawa yakan kasance 5 zuwa 15 fiye da yadda ya saba. Idan kuma kana da zazzabi kuma da kyar ka ci, babban ɓangaren abin da sikelin ya rasa ruwa ne da glycogen wanda ya dawo cikin kwana uku zuwa biyar.

Ƙwaƙwalwa da ƙarfi suna dawowa a hankali, amma da sauri fiye da lokacin da ka gina su. Yi tsammanin makonni 3-6 don dawowa ga tsoffin lambobinka bayan cutar kwayar cuta ta yau da kullun, da makonni 8-12 bayan ciwon huhu ko asibiti. Ƙoƙarin matsawa wanda yawanci ƙare a cikin tendon ciwo da kuma wani sallama.

Lokacin da za ka je wurin likita

Kada ku jira waɗannan:

• Ciwon kirji ko matsin lamba, ko numfashi a hutawa ko tafiya a ƙasa mai faɗi.
• Rashin kwanciyar hankali na zuciya a kan 100, ko kuma jin dadi ko tsalle.
• Kumbura, ja da ciwo a cikin maraƙi ɗaya kawai yiwuwar clot.
• Zazzabi wanda ya dawo bayan kwana biyu ko uku ko tari wanda ya wuce makonni uku.
• Rashin hankali, rashin hankali, rikicewa, ko faɗuwa.
• Rashin asarar fiye da kashi 5 cikin dari na nauyin jiki (kilogiram 4 a 80 kg).

Idan an kwantar da kai a asibiti, a kan drip, yana da ciwon huhu, ko kuma zuciyarka, matsa lamba ko maganin ciwon sukari ya canza, samun izini kafin a zaman farko, ba bayan na uku ba. Haka idan an ba ku maganin rigakafin fluoroquinolone: yana kara hadarin karyewar jijiya, don haka babu tsalle-tsalle, gudu ko matsakaicin kaya na makonni 2-4.

Idan ka samu izinin fara aiki.

Yanayi huɗu, duka:

• 48-72 hours babu zazzabi ba tare da maganin rage zazzabi ba.
• Rashin kwanciyar hankali, auna a safiya kafin tashi, a cikin 5 beats na al'ada biyu da safe a jere.
• Dare biyu na barci na yau da kullum da kuma kwana biyu na abinci na yau da kullum.
• Gwajin matakala: Jirgin sama biyu ba tare da tsayawa ba, kuma numfashinka ya daidaita cikin minti daya.

Alamomin sama da wuyansa (runin hanci, ciwon makogwaro mai sauƙi) motsa jiki mai sauƙi yana da kyau. Alamun da ke ƙasa da wuyan (zazzabi, tari a kirji, ciwon jiki, zawo) ba ka motsa jiki.

Makonni hudu na farko, tare da lambobi

Mako na ɗaya: tafiya, ba kaya ba

Tafiya biyu ko uku a rana, minti 10-15 kowannensu, a wani lokaci da za ka iya tattaunawa. A gida, sau uku a mako: zaune-zuwa-tsaye 2 sets na 8, bango push-ups 2x10, marawa ta ɗaga 2x12, kafa ɗaya tsaye rike da counter 2x20 seconds da kafa. Dalarta ta kai minti 12 zuwa 15. Idan ba ka gaji ba da safe, ka wuce.

Mako na biyu: kashi 50 cikin dari

Komawa dakin motsa jiki, uku zaman a mako, a kashi 50 cikin dari na nauyinka kafin rashin lafiyaKa yi tunani . Saiti biyu na 10, koyaushe barin 4-5 reps a cikin ajiya. Idan ka yi kwance da kilo 60, yanzu kilo 30 ne. Ƙarfin zuciya: Mintuna 15-20 a kusan kashi 65 na yawan bugun zuciya a zahiri, har yanzu kuna iya magana cikin cikakkun jimloli.

Mako na uku: kashi 70 cikin ɗari

Sa'o'i uku na 8-10 a kashi 70 cikin dari na tsoffin nauyinka, sau uku a cikin ajiya. Jiki na minti 25 zuwa 30. Wannan shi ne makon farko da aka ba da izinin zama kamar zaman.

Mako na huɗu: Kashi 85 zuwa 100 cikin ɗari

Tsoffin saiti da maimaitawa baya, kaya a 85-90 kashi, kuma kawai a ƙarshen mako gwada tsohon aiki nauyi a kan daya dagawa. Ka bar iyakar ƙoƙari da gwaje-gwaje guda-daya don mako shida.

Daidaitawa ta fara

Bayan sun yi barci, tsofaffi suna rasa daidaituwa kafin su rasa ƙarfi, kuma faɗuwa tana sa lalacewa fiye da wani abu a wannan jerin. Gwajin gaggawa: sau nawa za ka iya tashi daga kujera ba tare da amfani da hannayenka ba a cikin dakika 30. A karkashin 12 yana nufin daidaituwa da kafafu sun fi komai muhimmanci. Ƙara minti biyar zuwa kowane zaman: kafa ɗaya tsaye 3x20 seconds, diddige zuwa ƙafafun tafiya 10 matakai waje da baya, zauna-to-tsaya 3x10.

Abinci da ruwa

Manufar 1.2-1.6 g na furotin a kowace kilogram na nauyin jiki a rana 90 90-120 g a 75 kg. Rarrabawar ta fi yawan adadin muhimmanci: 25-35 g a kowane abinci uku, saboda tsofaffin tsokoki suna amsawa da ƙarancin kashi. Wannan ya yi daidai da g 150 na kaza (33 g), 200 g na yogurt na Girka (19 g), ƙwai uku (19 g), ko kuma 100 g na tuna (25 g).

Ruwan ruwa: 30-35 ml da kilogram, wato lita 2.3-2.6 a 75 kg, kuma fiye da haka idan kana da zazzabi ko zawo. Kada ka yi rashin adadin kuzari a yanzu rasa nauyi da kuma sake gina tsoka ba zai faru tare ba.

Alamun da ka matsa da karfi

• Safiya ta hutawar zuciya ta tashi sama da 8 bugun jini, kwana biyu a jere.
• Gajiya da ke ci gaba da wuce awa 24 bayan wani taro.
• Barci ko ci abinci ya sake lalacewa bayan sun warke.
• Tashin hanci ko ciwon makogwaro yana dawowa.

Amsar ita ce iri ɗaya: rage nauyin da kashi 30 cikin dari da kuma sauke saitin, riƙe a can na uku zaman, sa'an nan kuma ci gaba.

Gajerun bayanai

• Kada ka fara har sai ka sami awanni 48-72 ba tare da zazzabi ba kuma zuciyarka ta huta daidai da safe biyu a jere.
• A lokacin da ka fara motsa jiki, za ka yi kashi 50 cikin dari na tsoffin nauyinka, za ka yi saiti biyu na 10, sai ka bar sau 4-5 a ajiyar.
• Ci gaba da mako: 50, 70, sai kashi 85-100; mafi girman ɗagawa zai jira har zuwa mako na shida.
• Ka ƙara minti biyar na daidaitawa a kowane lokaci kuma ka ƙara 25-35 g na furotin a kowane abinci uku.
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