Kuzviwana muhuwandu hunodiwa, tichaita zvakadzokorora zvakanyanya patinenge tichishanda nemagetsi, pane simba simulators, tichagara kwenguva refu pazvinyorwa zvekutsika. Oxygen inofanirwa kupisa mafuta. Chero bedzi muhupo hwake uye pashure pemaminitsi 30-40 kubvira pakutanga kwekudzidziswa, mafuta anoputika anoitika. Nokudaro, avo vanoda kutapudza muviri vanokurudzirwa mubasa rekuita zvepabonde: kwenguva yakareba uye yakadzika, kuitira kuti musanyengedze. Wati wambozvibvunza here kuti iwe unofemedzei maitiro ekufema?
Fema - usafema
Panguva yekurovedza tinogara tichinzwa kubva kumudzidzisi: "Kuedza - kubuda, kudzokera kunzvimbo yekutanga - inhale". Kutevera zvinokurudzirwa, isu tiri kurovedza kuporesa. Mumwe munhu asingadzidziswe anongoshandisa 30-35% emapupa emapapu: mishonga inobatanidzwa mukufema inenge isina kukura. Nezera, tinorasikirwa nekufamba kwechifuva, kusununguka kwezvimedu, uye nekuda kweizvozvo, pamusoro pe30% inoramba iri 15-20% chete, izvo zvisingakwanire kudzidziswa zvakakwana. Pane chiitiko chinokosha nemakenduru.
Mhepo yepiri
Vanachiremba vave vachidzidza kufema kubva munguva yaHippocrates uye gore negore vanoita kuti vawane zviitiko mune izvi zvinoratidzika zviri nyore pane zvehupenyu. Exhale we mumwe nomumwe wedu akaenzana, seminwe yeminwe. Mushure mekunyorovesa kubuda kwevanhu uye kuisa pachena kune dzimwe nhamba dzemagetsi, tinowana "mapiritsi ekufema" anenge anenge 400 zvinhu zvakasiyana. Mhepo yakanyoroveswa inobatsira kuziva chirwere chekenza, chirwere uye kunyange schizophrenia. Zvirwere izvi zvose zvinogona kuonekwa nekuda kwemamorekemu ari mumhepo yakanyarara. Nokuda kwekuongororwa kwekenza yemazamu, kuongorora kutsvaga kwekufema kunogona kukwikwidzana nemammograms. Nekudzimisa, 70% yehupfu hunobviswa kubva mumuviri: nzvimbo yepamapapu inopetwa ka20 pane nzvimbo yeganda. Vanachiremba vazhinji vanotenda kuti nekufema kwakanaka, unogona kudzivisa zviratidzo zvakadaro zvekukwegura sekunyatsoziva, kusagona simba.
Running
Kune imwe danho, inhale zvakanyanyisa uye zvakadzama kuburikidza nemhino, uye kubudisa zvikamu zviviri mumuromo, sekunge kana uchiedza kubudisa mwenje. Izvi zvichatibatsira mapapu ako kuti adzore zvachose kunze kwekubuda uye kuwedzera oxygen yakawanda pamusoro pekufemerwa.
Kufananidza kwokumhanya munzvimbo yebha
Isa maoko ako pamatanho uye tora kusimbisa ureve, Nyota nemakumbo ako, simulating uchimhanya munzvimbo yebhari kwehafu nehafu. Sitsigiro inogona kushanda se sofa, rusvingo, pasi. Iyo yakaderera kutsigira, zvinowedzera kuoma.
Kugadziriswa + cardio kunopinda pa b osu
Kumira paBOSU, ita zvikamu zvitatu zvishoma, uye yechina - yakareba, yakareba. Kuita kwekupedzisira kusvetuka, shandura chimiro chemuviri: maoko nemakumbo kumativi - "nyeredzi", mabvi akadzikamisa, rimwe chete ruoko, svetuka-twine. Shanda kwemaminiti 1. Basa rako: kudzokera kuBOSU uye kuti urege kuwira, kuti uchengetedze muganhu panzvimbo isina kugadzikana. Pamba, zvimwewo, 1.5 maminitsi achimhanya netsambo.
Kurasikirwa nebhodhibar
Uturu hwemukati mahudyu, mberi kwehudyu, mhando nemhuru inoshanda. Isai bhabhu pamapfudzi uye mubatisise nerutivi rwakakura, michindwe inotarisana mberi. Simuka zvakananga, nerutsoka rwako rworudyi rutevedze mberi. Gara pasi, kumira mukati memugungwa: pamagumo ekupedzisira kona pakati pehudyu uye gumbo rezasi 90 degrees. Dzokorora 12-15 nguva.
"Skladochka" kubva panzvimbo yakatarisa
Shandisa maziso ose emutsara. Ita gymti uye uise pamusana wako, isa maoko ako shure kwetsoka yako. Nechisimba chimwe chete, simudza tsoka dzakarurama nemuviri, uchida kukwana makirogiri 90 kubva pakati pavo. Zvinyoro, pasina kumira maoko nemakumbo, dzokera kunzvimbo yekutanga: iwe unogona kuisa maoko ako pasi, makumbo anofanirwa kusiyiwa akafanana nechomukati muhomwe. Dzokorora basa racho 15-20 dzimwe nguva.
Hand-to-hand
Mutsipa wakabatana unoshanda. Tora dumbbells mumaoko ako uye umire wakasimba, makumbo pahupamhi hwepasi. Zvishoma nezvishoma zvakanamatira mumaoko emakumbo, zvakaparadzaniswa kusvika pamapfudzi emafudzi. Iva nechokwadi chekuti mabhururu haagumburwi uye "haagoni". Shingairira kudzokera kunzvimbo yekutanga. Dzokorora 15-20 dzimwe nguva.
Push-ups kubva pachigaro pamabvi
Mishonga yebhokisi inoshandiswa, misumbu yemapfudzi uye triceps inosanganiswa. Mira pamabvi ako (saka yakanyanyisa, iwe unogona kuisa gym inotsika pasi pawo), isa maoko ako pasi, uchivaisa zvishoma pane mapepa ako. Pasi pemapapiro kuitira kuti muviri kubva kubva korona kusvika kumabvi wakatambanudzwa mumutsara. Bending your elbows, ruka pasi. Ita-shanduka uye dzoka kunzvimbo yekutanga. Dzokorora 10-12 nguva.
Kurondedzera mu simulator
Mishonga yebasa rekunyora (nechisimbiso kune chikamu chepamusoro). Gadzirisa chigaro chemufananidzi wekukwirira uye sarudza kushorwa kunopfuura 30 kg. Gara pasi, uise tsoka dzako pasi pemakatikoni, shandisa zvinyorwa zvako shure kumusana. Ita zvikwiriso kune vanyori, bata zvinyoro nemaoko ako. Panyaya yekufema inoita kushandura, kupinyanya misungo yemutsara. Gadzirira hafu yechipiri kuti upe nyore nyore mhepo. Uye tadzokera kunzvimbo yekutanga, katatu zvakaderera pane "kuomerera." Ita 3-4 masheji ekudzokorora 15-20, kupumha pakati penzira dzisina kudarika 1 minute. Saka takawana kuti kufema kunofanirwa kuitwa sei.