Chii chingava gym gym? Icho ndicho kettlebell nemutsoka chichawa ... Uye chokwadi chokuti mutumbi ungasave wakagadzirira mutoro, iwe hauna kufunga?
Kwegore zvino, sezvawakakanganwa nzira yekuenda kumitambo, kana kuti wakasviba kwemwedzi mitatu chete, hazvina basa, anonyora Health. Muzviitiko zvose izvi, iwe uri mutangadzi muhutano. Kuti uzviongorore zvakakwana iwe pachako, zvichava zvakanaka kuti apfuure kuedzwa kwomumwe munhu zvisati zvaitika mune zvechiremba chiremba.
Mumatambudziko manomwe kubva pane gumi, mumwe munhu anotanga kuenda kuchipatara anoda kurwisana, asi mwoyo wake wesimba hauna kudzidziswa. Nokudaro, kutanga pane zvose unoda kuongorora cardio pane veloergometer, uone hutano hwekutsungirira - pasi, mukati kana kumusoro, - uye, maererano naizvozvo, kusarudza mutoro wakakodzera uye nguva yekudzidziswa.
Kutsungirira kwakanaka kunotora nhaka, asi kunogonawo kunatsiridzwa ne cardioversion: kumhanya, uye kana ichipikiswa, kufamba kune mumwe mudzidzi wei-elliptical kana treadmill, aerobics shoma-shoma, water aerobics. Zvakwana zvitatu zvakaitwa pavhiki kwemaawa makumi mashanu: Maminitsi gumi - kushambidzika, anenge maminitsi makumi matatu - hurukuro huru uye maminitsi gumi nemashanu - inotch, panguva iyo kupisa kunonyaradza. Uye saka mwedzi 1,5-2, uye ipapo, kana iwe usingafi makirasi, kutsungirira kunowedzera, mikana yemitambo inowedzera.
Mwoyo wehutano (HR) unotariswa uchishandisa chengetedza yemwoyo - munhu wega kana akavakwa mukati memuenzaniso. Kana panguva yekurovedza yakakwirira kudarika yakagamuchirwa, idzai tempo kana kubvisa zvinhu zvishoma zvinorema.
Kuenzanisa kwepfungwa yemoyo maererano neCarvonen's formula
Kunyengera uye kuregerera, kuverenga "kutora kwezororo". Sarudza chikamu chepamusoro chinogamuchirwa chekutsva kwomwoyo maererano nemaitiro:
nokuda kwekutsungirira kwakadzika - (220 - makore - kupera kwezororo) x 0.65 + kupora kwezororo;
pamusana pekutsungirira - (220 - muzera - kupora kwezororo) x 0.75 + kupora kwekuzorora.
Huru yehuwandu hwehutsvene
Mumwe murume ane uremu hwepamusoro anouya kumitambo. Zvinoratidzika uye zvinonzwa zvakajairika, uye kuedzwa kwebhazikoro ergometer inoratidza kuenzanisa, kutsungirira ... Zvingaita sekuti hapana zvipingamupinyi. Asi isu tinoyera kuwedzera kweropa mushure mokuyerera mutoro pa cardio uye kuwana 160/95 mm Hg. Art. Iyi ndiyo iyo inonzi hypertonic yemukana wezvinoitika kune mutoro, uye munyaya iyi, kunyange kunyatsotarisana nemitambo yemitambo inofanirwa kuve yakagadzirirwa kumwero wemutangi, vanachiremba vanonyevera.
Mushure mekunge mwedzi miviri yekudzidziswa munhu angangodaro arasikirwa makirogiramu anoverengeka, kunetseka kunowanzoitwa, uye mutoro unogona kuwedzerwa. Chengeta kuwedzera kweropa kare uye mushure mokunge mutoro unofanira kuva mukati memavhiki maviri. Zvichida, kuongororwa pamusana pechirwere chekare kunodawo zvakare.
Gutta-percha dislocation
Iwe uri pane treadmill. Iwe unotendeuka udzoke rutsoka rwako uye-oh! Rinoramba riripo kuti rikunde marwadzo, kutamira kuimba. Iwe unogona kudzivisa dambudziko iri nekuziva mberi kana iwe une chido chekuendesa, ndiko kuti, chii chiri mamiriro emiromo.
Flexibility test
Edza kufungidzira kuunza chigunwe chebhanhire rakanamatira kusvika mukati memukati wepamberi, usingabatsiri nemumwe ruoko. Kazhinji, kureba ndeye 7-10 cm.Kana pasi pemasendimita manomwe kana kuti munwe unobata zvigaro, iwe unotapira.
Ne mitsetse yakadzika, njodzi yekukuvadzwa inowedzera, kune chirevo chekugadziriswa, kuputika kwemagetsi, microtrauma yemutsana. Munguva yekudzidzira aerobic, kudzidzira ne bar, kuvhara zvisikwa, pakushandisa kushandisa shangu dzinoshandiswa. Kuti udzivise microtraumas uye kunyange kuputika kwemigumisiro, ita kutora maitiro kunze kwokunge wapisa kana kuti mumvura. Uye iva nechokwadi chekuedza kugadzira nekuchengetedza mushese wekromset mumamiriro ezvinhu akanaka - ichakudzivirira kubva kukuvara.
Microhazards for the spine
"Micro" ndeyechokwadi, chinhu chiduku, chisina basa. Asi pakutanga pakuona. Nenguva refu, maitiro epakati pemagetsi emakona uye masangano anokonzera zvirwere zvisingaperi: osteochondrosis, osteoarthrosis nevamwe.
Chii chandinofanira kuita? Mirira kusvikira musuru dzisina kujaira kumutoro dzichiwedzera. Kwete pakarara pamubhedha, hongu. Usatanga neaerobics nemitambo yemitambo, asi nekushambira (zvichida sekweputike kana kumashure), aqua aerobics, pilates. Simba rinoshandiswa rinofanira kuitwa chete nehutoro hudiki - somuenzaniso, nemagetsi e 0.5 kg, avete pamusana wako kana mudumbu, kuti usabvisa mitero yakadzika pamusana. Kurema kuyerwa kunowedzera zvishoma nezvishoma.
Tora mutsipa! Iwe haugoni kuvhara musoro wako (sevanhu vazhinji vanofarira), uchiita nemitemo yakasara, kurudyi, kumashure, mberi. Chengetedze, zvishoma nezvishoma, kuitira kuti urege kukuvadza vertebrae yomudzimai. Kunyangwe kuzunza mhizha, usakanganwa pamusoro pemutsipa: usakwevera iyo nemaoko ako, uchiedza kuvhara musoro wako, asi kungosunga zvigunwe zvako kumashure kwepamusoro wako; makumbo achisimudza simba remuviri wemutsipa, uye kwete mutsipa.
Uye zvakadaro - uye izvi hachisi joke - zvakakosha zvikuru panguva dzezvidzidzo kuti unyemwerere! Ichi chiito chisingaregi chinoderedza kervical spine. Imwe miromo yakasimba yakaomesa, kufungidzira huma uye mazino akavharidzira, pane zvinopesana, zvinokonzera kugadzikana kwemaviri musimba. Saka kunyemwerera kakawanda!
Ngozi dzomumhanho dzemutsivi wekutanga
► Kudzoka shure uye panguva imwechete mberi tilt;
► kusimudza kwemhepo yakasimba pamwe chete pamwe chete kuenda kune rumwe rutivi;
► Kana uchishambadza, kuisa muviri mberi kubva panzvimbo yakamira uye kunyanya kururamisa kubva panzvimbo iyi (kunyange kuchinja kwe vertebrae kune mumwe nomumwe zvinobvira, kana vakatovhiringidzika);
► chero axial load pamusana - hazvisi zvechimwe chinhu izvo vanachiremba vasingadi bhari zvakanyanya.
Uye pakugumisa, mutauriri mukuru wevanhu vose: Dzivisa mitoro isingakoshi.
Kunyanya kuedza kushanda hakupei kuporesa, asi, pane zvinopesana, kuderedza hutachiona. Kuzvichengeta iwe pachako mumakirasi hakusi kwakaoma.
Kutaura muedzo
Zvinonakidza, asi zvakarurama. Kana panguva yekurovedza iwe unokwanisa kutaura mitsara miviri, kuimba "musango firiti yakaberekwa," uye panguva imwechete iwe unoda kufema mumashoko matatu - zvose zvakanaka. Kana iwe ukavhunga pamunhu wese - kuderedza mutoro.
Pain test
Mangwanani akatevera mushure mekudzidziswa, iwe unofanirwa kubuda pamubhedha, usingabhadhari nyika nokuda kwekutambudzika kwemasuru. Hapana chinhu chakanaka mukurwadziwa uku: iyo 80% inosanganiswa ne microtraumas yemasikironi, uye kwete nekuumbwa kwelactic acid, sezvinofungwa nevanhu vazhinji. Nguva inotevera inopisa zvakanyanya, sarudza mutoro muduku. Chiratidzo chakanaka ndechokuti mushure memawa 48 uchitanga kirasi inotevera uye hauri kukuvadza.
Kurovedzwa kunomiswa nechezzinesi, kunzwa kwokunetseka, dyspnea, kuratidzika kwekudziya kunotonhora, nzizi pamberi pemaziso ako, nekumhanya kwepamusoro pemapfumo zana. min (kunyange munguva yekuzorora kwenguva refu), kuwedzera kukuru kweropa remuviri kana kuti 25% kuderera kwekutanga kokudzvinyirira.