Dzidzira:
Dzidzirai 1
Kugara pachigaro, zvitsitsinho uye masokisi pamwe chete, usabvisa zvitsitsinho kubva pasi, zvichienderana nekuedza kuisa masokisi, tevedzera kutsika kumusoro. Tinodzokorora katatu. Zvishoma nezvishoma kuwedzera mutoro.
Dzidzira 2
Kubva panzvimbo imwechete tichaita zvinopesana, usabvarura masokisi kubva pasi uye uchisimudza zvitsitsinho. Dzokorora kanomwe. Zvishoma nezvishoma kuwedzera mutoro.
Dzidzirai 3
Tagara pachigaro, tinotarisa imwe, uye imwe mimwe makumbo.
Dzidzirai 4
Tichapa mutoro kune maronda anoyevedza. Kuramba, uye wozorora. Dzokorora kanomwe. Zvishoma nezvishoma kuwedzera mutoro kusvika ku30.
Dzidzirai 5
Kwemimba yemisumbu. Isu tinodha mudumbu, tinomesa mishonga uye tinotora mweya, patinenge tichiporesa, tinoita kuti misi miviri isagadzikane kwemaminitsi matatu. Tinodzokorora kaviri.
Dzidzirai 6
Tinogara pasi pakati pechigaro chechigaro. Kubhururuka kwemaoko tichasvetuka kumashure uye tichabatira zvakasimba kunze kwezamu. Ticharamba tiri munzvimbo iyi yakaoma kwenguva yakati. Zvadaro wozorora zvakakwana. Kudzidzira kunodzokorora kazhinji.
Dzidzirai 7
Agere pachigaro, zvishoma kupararira minwe yoruoko rworudyi uye kuitora kurutivi, isa ruoko rwako rworuboshwe zvishoma pane nzeve yako yekurudyi. Musoro nemubatanidzwa wekuedza kutenderera kune chinangwa chefudzi rweruboshwe. Ruoko rworudyi runoumba "counterweight". Mushure memaawa 30-40 mashandura maoko. Dzokorora chiito 3-4 nguva.
Dzidzirai 8
Taz zvishoma mberi. Tichaisa maoko edu pamwe chete uye tinoaisa kumusoro kwepamusoro wemusoro. Mushure mezvo, tichaswededza mazamu edu zvakaoma uye kwenguva yakati ticharamba tiine chinzvimbo chakanyanyisa, uye tisazorora zvakakwana.
Dzidzirai 9
Tinogara pasi pakati pechigaro chechigaro. Makumbo nechomukati anofanira kuva nekutsigirwa zvakasimba uye zvishoma nezvishoma zvakaparadzana. Tichaenda kuruboshwe kuruboshwe kuruboshwe rwechigaro. Ruoko rworudyi runoiswa kunze kwechiuno chako chekuruboshwe. Chengetedza zvishoma, tendeura muviri kuruboshwe. Kwechinguva chiduku, tinochengetedza dambudziko rekutambudzika. Sezvo zvishoma nezvishoma zvichibvira tichadzoka kunzvimbo yekutanga. Tichavhara musana wedu kuitira kuti uve wakazara. Relax. Ngatishandisei kuruboshwe kuruoko rworudyi. Dzidzirai kudzoka katatu.
Iyo yose gymnastics inogona kutora maminitsi gumi, uye izvi zvidzidzo zvisingabatsiri zvichatibatsira kuporesa nebasa rakaoma, kubvisa musoro, kubva pamarwadzo mumumumvuri, uyewo kubatsira kuti uzvichengetedze muhumiro. Uye iwe unoda iyo kana iwe uine basa rekugara.
Upenyu hwedu hwakazara nekufamba kwakasiyana, uye hatifungi zvachose pamusoro penguva yakawanda yatinopedza tiri pachigaro, uye zvakanyanya kutyisidzira. Tinotanga kutambanudza, kubata chiuno uye kuedza kugadzira chimiro chemuviri wedu uye kutanga kubuda kweropa. Upenyu hweHedentary hunogona kutungamirira kumatambudziko makuru ehutano, stagnation mumatumbo, kushaya simba lymph flow, shallow breathing, irregular circulation.
Imwe dambudziko rehupenyu hwehupenyu huri hutachiona hwehupenzi hwemutsana - scoliosis, osteochondrosis, nezvimwewo. Pashure pezvose, kana munhu agere, mutoro uri pamucheto uri 40% kupfuura pane pakamira. Tinogara kubasa uye mune imwe kambani inonakidza, pamakombiyuta, mumabhaisikopo, mumaresitorendi.
Vatsvakurudzi veAustralia vakabudisa chokwadi chakadai: awa imwe neimwe inopedza kugara pamberi peTV, inobatanidza nehuwandu hwe18% muhutano hwekufa kubva muhosha yemwoyo. Kushingaira kudarika kwatinopa mumuviri, kune ngozi yakawanda yokuti rimwe zuva tichatambura nekuneta, chirwere cheshuga uye kunyange kenza.
Kurarama hupenyu hunovhiringidza kune vechidiki nevana. Muviri unokura unoda nguva dzose kufamba. Usarega mwana wako kuverenga kwemaawa kana nguva refu kuti agare nekombiyuta. Dhidzai mabasa ayo mumitambo uye mitambo inoshingaira. Kurwisana nezvirwere zvakadaro zvekare zvinogona kuva imwe nzira, kuwedzera basa rekuita. Zviri nyore kuwedzera kuora mupfungwa muupenyu hwako, sezvinoratidzika pakutanga. Iwe unogona kupedza maminitsi gumi kubva paawa imwe yenguva yako yekushanda pane zvidzidzo zvisiri nyore zvaunogona kuita kana iwe uchifamba pasi mugonhi kuenda kuchimbudzi kana mukicheni. Semuenzaniso, makona nematope emuviri zvinogona kuitwa nekufamba-famba muhofisi, vachitaura pafoni.
Kana pane chiitiko, ita basa panguva yekudya kwemasikati, zuva rose iwe uchafanira kugara. Zvechokwadi, zvichava zviri nani kudarika kusaita chinhu, asi vanachiremba vanotenda kuti izvi hazvina kukwana kuti uve nemararamiro akanaka. Pakati pezuva rose, unoda kuchengetedza zvishoma basa. Paunenge uchitaura pafoni, zviri nani kumira, kumbira vashandi vako kuti vataure nyaya dzinokosha pavanenge vachifamba, pane kugara muimba yekukurukurirana.
Mararamiro eSeestary akaipa kune muviri, asiwo ane ngozi kwezuva rose kumira. Zvakakosha kuchinja chinzvimbo chemuviri kakawanda. Uwandu hwekuita muviri hunoita hutano hwekukwegura kwemuviri womunhu. Vanhu vanotungamira mararamiro ehupenyu vanotarisa makore ane gumi kune vezera ravo vanoita basa.
Nehupenyu hwehupenyu, edza kuita zvidzidzo zvakasiyana siyana:
1. Kugara, kutarisa zvishoma nekukotamisa makumbo ako, kwete kudzikisa pasi. Tichadzokorora nguva 10-20.
2. Kugara, tinoshungurudza mitsipa yepamuviri, uye zorora. Dzokorora 15-20 dzimwe nguva.
3. Tichadzoka shure kwedu uye kumashure, ipapo tichazoita mitambo yakasiyana-siyana. Tichadzokorora nguva 10-20.
Tinoziva izvo zvidzidzo zvemuviri zvinofanira kuitwa nehupenyu hwokugara. Usakanganwa nezvako, enda, svetuka, famba uchibva kumusoro kwepamusoro pamatanho, enda kune zvakasikwa, enda kudziva uye uve neutano.