តើលំហាត់ប្រាណអ្វីខ្លះដែលត្រូវជៀសវាងប្រសិនបើអ្នកមានបញ្ហាជាមួយជំងឺបេះដូង?
ជាមួយនឹងជំងឺបេះដូង, ដែនកំណត់អាចចូលក្នុងជីវិតរបស់អ្នក - ជាពិសេសនៅក្នុងកីឡា - ដោយសារតែប្រភេទនៃការធ្វើលំហាត់ប្រាណមួយចំនួនអាចធ្វើឱ្យគ្រោះថ្នាក់ច្រើនជាងល្អនៅពេលដែលសុខភាពរបស់អ្នក។ ទោះយ៉ាងណាក៏ដោយវាមិនមានន័យថាការអង្គុយនិងអនុញ្ញាតឱ្យរាងកាយរបស់អ្នកធ្វើអ្វីមួយគឺជាជំរើសនៅទីនេះទេ។ តាមពិតផែនការហាត់ប្រាណត្រឹមត្រូវអាចជួយទ្រទ្រង់បេះដូងអ្នកនិងធ្វើអោយមុខងាររបស់វាប្រសើរឡើង។
លំហាត់ប្រាណដែលអ្នកមិនត្រូវធ្វើ
Isometric exercises involve straining muscles against other muscles or a stable object. They include the following:
លំហាត់បែប Isometric ពាក់ព័ន្ធនឹងការច្របាច់សាច់ដុំប្រឆាំងនឹងសាច់ដុំផ្សេងទៀតឬវត្ថុដែលមានស្ថេរភាព។ វារួមបញ្ចូលដូចខាងក្រោមៈ
- Pushups and sit-ups
- Plank
Plank
- Glute bridge
Glute bridge
Strength training increases lean muscle mass. This might increase blood pressure and limit oxygen in the blood. Such exercises include:
- Resistance bands
- Weight-lifting
Weight-lifting
Warning: Those who suffer from uncontrolled heart failure, uncontrolled rhythm problems, and severe aortic stenosis need to be careful with the physical activities that they perform.
គួរធ្វើលំហាត់ប្រាណបែបនេះ
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- Flexibility stretching: Stretching doesn’t affect the heart’s health directly. Instead, it gives you better balance, a better ability to move, and improves your muscles and joint health. Flexibility exercises include stretching, yoga, and tai chi.
- Aerobic exercises: These can improve blood flow and the way your body uses oxygen. The main point here is to do them in moderation. These exercises can include fast-pace walking, low-impact water aerobics, light jogging, or biking.
Aerobic exercises: These can improve blood flow and the way your body uses oxygen. The main point here is to do them in moderation. These exercises can include fast-pace walking, low-impact water aerobics, light jogging, or biking.
Some extra tips
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- Always stay hydrated! Drink water even if you don’t feel thirsty, especially during hot days.
- Give your body a rest. Don’t overdo any activity and give yourself some time to recover between physical activities.
- Don’t do exercises outdoors when it’s too hot, cold, or humid. Extreme weather conditions can influence blood circulation in a bad way, making breathing difficult and even causing pain in the chest.
- Listen to your body: If you feel tired, uncomfortable, dizzy, short of breath, or extremely sweaty, it’s better to stop exercising and give yourself some rest.
- Consult with your doctor for an activity plan. Your doctor will take your specific health condition into account and will compose a special set of exercises that will be suitable for you.
How often do you train? Do you have extra tips or useful exercises for people with heart decease? Let’s share them in the comments!
ព័ត៌មានថ្មីៗ
