Kuenda kuhutano, sekuda kuurayiwa? Asi, zvisinei, tenda kuti kubva kune iri rwizi rwekutsvaira, runobhururuka mumaziso nemafungiro "iwe unofanira kuzvikumanikidza iwe" zvichava zvakanaka? Iwe uri kukanganisa! Hakusi kungova nemafungiro chete, asi matambudziko akawanda ari kuuya! Mushure mezvose, kufanana isenzi chaiyo. Uye ine mitemo yayo chaiyo. Zvakanaka, kana iwe uine rombo rakanaka nemudzidzisi uyo achakuzivisa iwe kudzidzira. Uye kana kwete? Pano pane 4 mazano anobatsira emukadzi wemhepo yakakwana.
1. Sarudza basa.
Chinhu chokutanga chaunoda kuita mumakirini emafambisirwo ndeyekuona nzira dzekudzidzisa nadzo dzakakunakira iwe kana uine matambudziko ehutano. Chimbofunga zvaunogona kusarudza.
Varicose zvirwere zvemvere.
Inobatsira: veloergometers nechekacheka shure, elliptical vadzidzisi, chero maitiro ekudzidzira mumvura uye kushambira, kurovedza "bhasikoro" yakarara pamusana wako, kukwira masitepisi.
Zvinokuvadza: chero zvakakosha mutoro, kukanganisa kwete chete pane chipingamupinyi, asi nekumira kwakasimba (mvura yakasiyana). Kunyange iyo inonzi "chikwata chokupamba" kana ichimhanya uye zvimwe zviitiko zvinopedzisira zvichiguma nekusvika, kureva, rimwe mutoro pamaketani. Pasi pechirevo chekurambidza kambani yekutsvaga, kutenderera, kutamba uye kuruka, kickboxing.
Zvinokwanisika: aqua-uye nheyo dzepamusoro-soro, makirasi emapoka emagetsi mune aerobic-simba mode, kutambanudza, kutamba.
Osteoporosis.
Inobatsira: kuvevedza muviri, vanosimbisa mapfupa emapfupa.
Zvinokuvadza: kushamiswa kamwe-kamwe, kushungurudza mitoro (zvakafanana ne varicose veins).
Zvinokwanisika: yoga uye kutambanudza (asi zvakanaka, mukati mekusuruvara kusina kunaka, kutambanudzirwa kunorwadza - mutoro uri pahutachiona husina simba), aqua aerobics, pilates mu "pasi", kureva pasi.
Kuwedzeresa (sekutonga, mitsetse yakakanganiswa uye osteoarthritis).
Inobatsira: yose "mvura", elliptical trainers, pilates, kutambanudza, kufamba.
Zvinokuvadza: kumhanyira, kumhanyira, kubva kumatanho, zvinoreva nhanho-aerobics, iyo "chikamu chekufamba" (ona "Varicose").
Zvinokwanisika: kutamba zvishoma pasina kuputsika kubva pasi, muviri wakafukidzwa, nheyo.
2. Tinorema mutoro.
Chii chinofanira kunge chiri "kurovedza" kudzidziswa? Kuenda uye kubatsirwa, uye pasina migumisiro isingafadzi.
Pamberi: uri kuronga chikwata, iwe unotarisira kufara (oh, vangani vanopisa vakadzi vari kuenda kuchikwata sehondo yehurumende!).
Penguva: zviri nyore kuchengetedza kufamba, kana uchida, iwe unogona kunyange kukurumidza, kunzwa kuneta zvishoma. Muedzo we "kutaura-kuimba": zvose zvinoenda sezvinofanira, kana uchikwanisa kutaura, asi haugoni kuimba zvakare. (Mukadzi ari kunyara anogona kungochema!) Mushure memaminitsi matatu mushure mekupedzisira kwechikamu chakasimba, panguva ye "hitching" mwoyo inotarisa haisi kudarika 120 paminiti.
Pashure: kugutsikana. (Asi zvinoitika saizvozvo: "Kudhakwa, handina ruoko, hapana rutsoka ... Nditorei, huh?")
Pane zvimwe zviratidzo izvo zvinogona kuitika kuti uone mutoro wakakwana panguva dzekirasi.
Kune vanotanga uye zvishoma. Kuputika iko kunyange, asi kukurumidza, kuvharidzira kwechiedza kwechiso uye kusakosha kwekutuka, kujekeswa kwemairairo.
For the advanced. Avhareji yechirwere, mukati-kati mhepo inofema, kufanana kwehutano panguva yekurovedza muviri, zvinorwadza zvinonzwa.
Kune avo vanoda kuzvikuvadza ivo pachavo. Kubwinya kwakakomba kwechiso kana pallor kune mumvuri we cyanotic, nyeredzi nasolabial triangle, kukanganisa kwakakomba kwekubatana.
3. Sarudza, kunwa kana kusanwa.
Nekumanikidzwa, muviri unokurumidza kupera mvura. Iwe unongoda kunwa, zvakakodzera panguva yekudzidzira. Kuverenga ndeyotevera: inenge 0.5 litita. inotonhorera kwehafu yeawa yepakati mukati.
Pakurovedza kweaerobic hatinwi, asi tinomwa - tinoshandisa miromo nehuro. Sezvo Suvorov akati, zvakaoma kudzidzisa ... Asi pakuguma kwe "kudzidzisa" kunwa kune utano. Vangani? Isu tinoremekedzwa mushure mekunge mushure mutsara, kurasikirwa kunowanikwa ne 1.3. Chigumisiro chinofanira kuwedzerwa kune chinowanzochengetedza zuva nezuva uye kunwa mukati maawa maviri nemaviri. Nenzira, muhuzha hwezhizha, wedzera imwe 0.5 litita.
Kuwanda. Semuenzaniso, mushure meimwe yei-bo-tutori yehutano hwakanaka iwe wakarasika anenge ma 700 g.Dzadza ne 1.3 - ya 910 g.Uwedzera kune chiyero chepasi - pavhareji, 2.5 maita emvura pazuva, kusanganisira anenge 1.5 l yemvura. Pazuva rechidzidzo ichi, chiyero chako chichava ma 3.4 maita emvura.
Quality. Iyo yakanakisisa inwiwa - isina-carbonated mineral water ine mineralization yepasipo 2 g / l. Asi kunyange mvura isina nyore haisi yakashata. Chero nyamade, cola, kunyange juice - pasi! Kwete chete panguva yekudzidzisa.
4. Enda kumubhati.
Chinhu chinokosha mune chimiro chemuviri uye bhati chero ripi zvaro ndiro mutoro wemwoyo.
Nyaya inonyanya kukuvadza uye yakajairika ndeyokuti mushure mekushanda zvakaoma, bhaji inobatsira zvikuru. Pane zvakasiyana! Mushure mekunyanya basa, zvakare uye pamagumo ezuva rekushanda, uyezve pakuguma kwevhiki inoshanda, -kugeza uye kumusha. Kana mishonga, mitsetse uye majoini zvakanyanyisa, zviri nani zvakare kutumira bhati kusvika mangwana, apo manzwiro anorwadza anooneka. Nenzira, munyaya iyi, kusiyana kunofanirwa kutungamirirwa: kupisa-kupisa.
Iyo yakanakisisa "yekushambidza" mushure mushure mekudzidziswa - 3-4 miniti yemaminitsi mashanu nemapuranga emaminitsi gumi nemashanu.