K\u00f5ik allpool pakutud p\u00f5hikompleksi treeningu etapid viiakse l\u00e4bi istudes v\u00f5i seistes, kordussagedusega 4\u201312 korda. Iga VVD-ga f\u00fc\u00fcsilise harjutuse vahel peate hingamise normaliseerimiseks tegema v\u00e4ikese pausi.<\/p>\n
Peap\u00f6\u00f6ritus ja minestamine, j\u00f5ukaotus, verer\u00f5hu h\u00fcpped, torkivad valud s\u00fcdames \u2013 k\u00f5ik need on vegetovaskulaarse d\u00fcstoonia s\u00fcmptomid, millele t\u00e4nap\u00e4eval kaldub iga teine \u200b\u200bteismeline. Selle haiguse p\u00f5hjusteks on organismi kiire kasv, n\u00e4rvis\u00fcsteemi ebak\u00fcpsus, hormonaalsed muutused, suured koormused ja sagedane stress, samuti v\u00e4hene f\u00fc\u00fcsiline aktiivsus. Vegetovaskulaarse d\u00fcstoonia harjutuste komplekt aitab parandada patsiendi seisundit ja k\u00f5rvaldada ohtlikud s\u00fcmptomid.<\/p>\n
Harjutus nr 1:<\/strong><\/p>\n 1 Istuge toolil, sirge seljaga, hoidke k\u00e4ed tooli taga.<\/p>\n 2 T\u00f5stke p\u00f5lvest k\u00f5verdatud vasak jalg \u00fcles ja sirutage seda v\u00e4ga aeglaselt.<\/p>\n 3 Painutage seda aeglaselt tagasi ja p\u00f6\u00f6rduge tagasi algasendisse.<\/p>\n 4 Tehke sama parema jalaga.<\/p>\n 5 Korrake harjutust 5-6 korda.<\/p>\n Hingamine on meelevaldne.<\/strong><\/p>\n Harjutus nr 2:<\/strong><\/p>\n 1 Istuge toolil, selg sirge, k\u00e4ed maas, jalad koos.<\/p>\n 2 T\u00f5stke parem k\u00e4si \u00fcles \u2013 hingake sisse.<\/p>\n 3 Langetage see alla \u2013 hingake v\u00e4lja.<\/p>\n 4 Vahetage k\u00e4tt ja tehke sama.<\/p>\n 5 Korrake seda t\u00f5husat harjutust VSD-ga mitte rohkem kui 5-6 korda.<\/p>\n Harjutus nr 3:<\/strong><\/p>\n 1 Istuge toolil, k\u00e4ed p\u00f5lvedel, peopesad \u00fcleval, s\u00f5rmed v\u00e4lja sirutatud.<\/p>\n 2 Suruge s\u00f5rmed rusikasse ja t\u00f5stke samal ajal jalgu, ilma kontsad p\u00f5randalt t\u00f5stmata.<\/p>\n 3 Vabastage s\u00f5rmed, langetage jalad, t\u00f5stke kontsad \u00fcles.<\/p>\n 4 Korrake harjutust 10-12 korda.<\/p>\n Hingamine on meelevaldne.<\/strong><\/p>\n Harjutus nr 4:<\/strong><\/p>\n 1 Istuge toolil, selg sirge, k\u00e4ed p\u00f5lvedel, jalad laiali.<\/p>\n 2 Sirutage k\u00e4ed k\u00fclgedele \u2013 hingake sisse.<\/p>\n 3 Pange k\u00e4ed vasaku p\u00f5lve peale, suruge k\u00fc\u00fcnarnukid kehale \u2013 hingake v\u00e4lja.<\/p>\n 4 Sirutage k\u00e4ed k\u00fclgedele \u2013 hingake sisse.<\/p>\n 5 Pange k\u00e4ed paremale p\u00f5lvele, suruge k\u00fc\u00fcnarnukid kehale \u2013 hingake v\u00e4lja.<\/p>\n 6 Korrake harjutust 4-5 korda.<\/p>\n Harjutus number 5:<\/strong><\/p>\n 1 Selle harjutuse sooritamiseks vegetovaskulaarse d\u00fcstooniaga peate seisma sirgelt, jalad \u00f5lgade laiuses, v\u00f5tma pulga pihku.<\/p>\n 2 Astuge vasaku jalaga samm tagasi ja t\u00f5stke kepp pea kohale \u2013 hingake sisse.<\/p>\n 3 Naaske algasendisse \u2013 hingake v\u00e4lja.<\/p>\n 4 Tehke sama parema jalaga.<\/p>\n 5 Korrake harjutust 5-6 korda.<\/p>\n Harjutus number 6:<\/strong><\/p>\n 1 Seisa sirgelt, k\u00e4ed v\u00f6\u00f6l, jalad p\u00f5lvedest kergelt k\u00f5verdatud, jalad v\u00e4ljapoole p\u00f6\u00f6ratud.<\/p>\n 2 Langetage vasak k\u00e4si reiele, asetage parem k\u00e4si vasaku pea poole taha.<\/p>\n 3 Kallutage pead v\u00e4ga \u00f5rnalt paremale, sirutades kaelalihaseid.<\/p>\n 4 Hoidke seda asendit 20 sekundit, seej\u00e4rel p\u00f6\u00f6rduge tagasi algasendisse.<\/p>\n 5 Tehke sama teisel k\u00fcljel.<\/p>\n 6 Korrake harjutust 10 korda.<\/p>\n Hingamine on meelevaldne.<\/strong><\/p>\n Harjutus number 7:<\/strong><\/p>\n 1 Seisa sirgelt, jalad koos, k\u00e4ed piki torsot.<\/p>\n 2 T\u00f5stke parem jalg v\u00f6\u00f6st k\u00f5rgemale ja puudutage vasaku k\u00e4ega s\u00f5rmeotsi \u2013 hingake sisse.<\/p>\n 3 Naaske algasendisse \u2013 hingake v\u00e4lja.<\/p>\n 4 Vahetage jalad ja k\u00e4ed ning tehke sama.<\/p>\n 5 Korrake harjutust 12 korda.<\/p>\n VVD harjutuste komplekt tuleks kombineerida \u00f5ige toitumisega. Kindlasti lisage oma dieeti kaaliumirikkad toidud: ahjukartul, banaan, bakla\u017eaan, kapsas, aprikoosid, kuivatatud puuviljad (kuivatatud aprikoosid, rosinad, ploomid), petersell, spinat ja piim.<\/strong><\/p><\/p>\n","protected":false},"excerpt":{"rendered":" Vegetovaskulaarse d\u00fcstoonia ennetamine f\u00fc\u00fcsiliste harjutuste komplekti abil<\/p>\n","protected":false},"author":1,"featured_media":166489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[556],"tags":[],"class_list":["post-614957","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"_links":{"self":[{"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/posts\/614957","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/comments?post=614957"}],"version-history":[{"count":0,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/posts\/614957\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/media\/166489"}],"wp:attachment":[{"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/media?parent=614957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/categories?post=614957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/allforwomen.com.de\/et\/wp-json\/wp\/v2\/tags?post=614957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}