Kudzorera mushure mekushungurudzika kwemasese kunokosha kwete chete kubvisa simba remasumbu (kurwadziwa kwemasembu), asiwo kuwedzera mushuga. Icho chiri mune imwe nzvimbo yezororo kuti kune kuwedzera kushingaira muhukuru, kusimbisa kwemisumbu uye kukura kwesimba. Nokudaro, rimwe boka revashumba haigone kudzidziswa zuva rega rega-pane kungova pasina kuitika. Verenga nzira yekuwana nayo zvakanaka mushure mekudzidzisa, uye iva nechokwadi chekutevera mitemo.
Kudzorera mushure mokudzidziswa: kufema maitiro
Ita pakarepo mushure mekunge wapedzisa kubatidzira munzira inoenda kunwa uye usati warara. Tambanudza mapepa ako, wedura chifuva chako uye ufema zvikuru. Chengetedza zvishoma nezvishoma, rhythm rhythm. Inhale uye exhale inotora kwemaminitsi mana. Pakuzorora, kubvisa kukanganiswa kubva mumasumbu ose. Nguva yenguva yacho inobva maminitsi 1 kusvika ku3.
Usavhiringidzika nezvinhu zvakanyanyisa, kunyanya kufunga nezvekufema. Regai oksijeni chaiyo inopedze yese seke.
Kudzorera shure kwekushanda: kutambanudza
Zvinosuruvarisa, vazhinji vanoregeredza mavhinga mashoma. Somugumisiro, kune marwadzo mumisungo mangwanani, kutenda, kupora mushure mekudzidziswa kunonoka kwemazuva mashoma. Kutambanudza hakusi kungogadzirirwa kugadzirisa kushanduka kwemuviri. Izvo zvinodzidzira zvinoderedza kukanganisa kwemasisita, kuparadzira lactic acid uye kuvandudza kubuda kweropa kumisungo. Kunyatsoshambidzwa kunze kwekunyanya kuzvidya mwoyo.
Dragira chete pamisungo yakatsva. Zvakanaka kubatanidza kutarisa nekufema maitiro panguva imwe chete. Kurambidza panzvimbo imwe chete kwemaminitsi gumi nemashanu. Tambanudza kusvikira pane zvishoma zvichinyanya kunzwa mumasumbu. Kutarisa ndiyo yakanakisisa yekudzorerwa kwemigumisiro shure kwekudzidziswa.
Kudzorera mushure mokuvhima: kurara zvakanaka
Vose masters emitambo yepamarudzi ose mumapoka ose emapoka anocherechedza zvakasimba zuva rega rega. Kungofanana nevana. Vanorara kwemaawa manomwe. Uye iyo inodzoka ichikomberedza 10-11 masikati. Sei kurara kwakakosha zvikuru kumusana kugadzirisa?
Kana munhu asingakwanisi kurara zvakakwana, haarari pamararhythm, muviri unozviona nekudzvinyirira uye inobereka hormone - cortisol, inozivikanwa se "stress hormone". Ichi chinhu "chinodya" mapuroteni mumuviri uye chinoshandura icho kuva mafuta. Kusava nehope ndechimwe chezvinhu zvinokonzera kuneta.
Munguva yehutano hwakanaka, mahomoni anoshanda anobudiswa - kukura, melatonin, dopamine, serotonin. Pamwe chete, zvinokanganisa mafungiro, chido, simba uye musimba kukura. Enzanisa nemikana mukurovedza kwomumwe munhu akarara kwemaawa masere usiku uye akazoita maawa 4-5 mangwanani. Zvinonzwisisika, uyo anorara anotora humwe uremu, eta dzimwe nzira.
Unoda kuora muviri here? Kurara zvakanaka!
Kudzorera mushure mekudzidziswa: kushingaira kushanda
Kudzorerwa kwemashure mushure mekudzidziswa, tinodzokorora, inoitika mukati ma24-48 maawa uye kwete. Ita nguva yakadaro yekudzidzisa, kuitira kuti rimwe nerimwe remasumbu rizorore kwezuva kana maviri. Somuenzaniso:
- Muvhuro: mupristi + makumbo + shure
- Chitatu: maoko + chifuva
- Ichina: mupristi + press + tsoka
- Chishanu: maoko + chifuva
- Mugovera: shure + pop
Mazuva kubva: Chipiri neSvondo. Mazuva ano muviri unozorora zvakanyanyisa. Zvidzivirire nekukwira kwechiedza uye kuripa.
Kana iwe uchigara uchitevedzera, unofanira kuziva: mushure memwedzi mitatu yekudzidzira, kuputsa 1 vhiki.
Kudzorera mushure mekudzidziswa: kumira kwemaviri musasa
Ita self-massage, uye zviri nani kuwana zvemitambo masseur-rehabilitologist. Kunyangwe kutambanudza hakugoni kuponesa mitsipa sehuya hwakadzika. Nokudaro, zvigaro zvemitambo zvakagadzirirwa nzvimbo yekuisa masasa, uye vatambi vanoenda kumisangano yakawanda zuva rimwe nerimwe.
Mukuwedzera, kushambadzira kwevasikana inopesana zvakakwana ne cellulite, yakasununguka ganda. Icho chiri chiito chekuita zvekudya kweganda, kugadzirwa kwe collagen kwe tonus uye kuwedzera.
Kubva shure kwekushanda: bhati yakashambidzika
Bhati inotonhorera inoparadzira ropa kuburikidza nemuviri, inowedzera kuputika kwomweya muzvikamu zvezvikamu zvose. Uye oksijeni inodiwa kuti udzore mushumbisi uye usiye mafuta.
Kwemazuva akawanda usarara pasi, nguva yakakwana yekugadzirisa mvura ndeyegumi nemaminitsi gumi nemashanu. Endai kumvura mushure mekunge mudzidziswa kana kuti musati makarara. Chaizvo muimba yekugezera, unogona kutambanudza mishonga inopisa.
Kudzorera mushure mekudzidziswa: zvinhu zvakanaka
Zvechokwadi, misumbu inoda fertilizing. Zvechokwadi iwe wakanzwa nezve "firijihydrate window" - ndiwo maminitsi makumi matanhatu mushure mekupera kwekudzidziswa, apo muviri unoda nokukurumidza kudya gorobhahydrates uye kudzorera simba. Kana zvisina kudaro, hakuzovi nemafungiro akakodzera, kukura kwemisimba kunononoka, kuchava nekutyisa kukuru nekutsumwa.
"Ko ini handingatori mafuta here? Ungadya sei makhahydrates mushure mekudzidzisa? ยป, - mibvunzo yevatangi vekutanga. Usava nemafuta, nokuti mishonga inodyiwa glycogen, uye inobva pane glucose. Iko munguva ino yekuti iwe unongopa zvokudya zvese, izvo zvavanozokutendai nekununurwa kwakanaka nekukura.
Zvisinei, usafunga kuti iyi ichingwa kana keke. Chibereko ichi, chingwa chegorosi, rizi, mabhanana, hove dzegungwa, mazai, cottage cheese, peanut butter, chokoti (dema), kocoa, nuts.
Inobatsira kudya:
- Orange
- Nuts
- Sarimoni
- Broccoli
- Asparagus
- Kiwis
- Pumpkin
- Vegetable saladi
- Macaroni kubva durum gorosi nemapurotini zvakagadzirirwa ne100 g kupfuura 12 g
- Karoti
- Omelette yehairi nehadzi yehuku
- Inwa puroteni yemapurari yemafambisi