Dzidzo yepanyama yakajeka inobatsira munhu wose - kune vana uye kune vakwegura. Asi zvakakosha kuve nekubatanidza nemafungiro: kunyanya uye kuwedzera kwemutoro kunofanira kusiyanisa zvichienderana nezera rako
2 kusvika kumakore mashanu
Panguva ino, mwana anokura zvakakurumidza, saka anofanira kudzidza kudzika muviri wake kazhinji. Zvidzidzo paYunivhesiti yeMadganic zvakaratidza kuti nzira yakanakisisa yekuita izvi ndeyekukamba kana kufamba zvimwe, uye avo vakuru vanofanira kumhanya uye kutamba bhora. Izvi zvichabatsira mwana kuti azvienzanise neanozvimiririra uye agadzirise mishonga zvakanaka.
Ndezvipi zvekubatanidzwa? Sarudza maminitsi gumi nemana ezuva rako kuti utambe bhora ne mwana wako kana kungotira bhora kune mumwe nemumwe. Kana iwe uchigona kugara uchingotora mwana kumadziva - izvi zvakanaka.
Chii chaunofanira kuita? Kana mwana wenyu achida kumhanya kana kutamba, musamunetsa. Kunyanya kutarisirwa kwevabereki kunogona kukonzera kusadzika kwemafupa, matambudziko ekuremera uye kusagadzikana kubatana kune vakwegura. Asi usapfuura. Vanaamai vazhinji vanomhanyira kupa mwana kune chikamu chaipo kubva kune vakomana, kunyanya sezvo nzvimbo dzemazuva ano dzakanaka dzakapa mabasa akasiyana-siyana kumucheche - kubva pane gymnastics nyore kusvika kumwana wega. Asi, sezvinotaurwa navanachiremba, izvi zvose pfungwa dzinobatsira chete kune vanhu vakuru, nokuti dzinotarisirwa kuvandudza hutano hwemwoyo, kusimbisa mitsipa uye kuwedzera kuchinja. Vana vanoda chimwe chinhu chiri nyore. Mukuwedzera, kune chiitiko chepfungwa: mwana akatumirwa kubhola kana kutasva pa3, nemakore gumi iyo yose dzidzo yepanyama inogona kungoora mwoyo.
Kubvira pamakore mashanu kusvikira pamakore gumi nemasere
Iyi nguva yekushandiswa kwehomoni, kukura nokukurumidza uye kukura kwemuviri: kwegore gore vakomana vanogona kutambanudza masendimita 9, vasikana - nokuda kwechinhu ichi panguva ino haisi kungoendesa kukura munzira yakarurama, asiwo kukudziridza tsika dzomwana kuti ave nemararamiro akanaka zvichibva zvamuponesa kubva mumatambudziko akawanda.
Ndezvipi zvekubatanidzwa? Zvakanaka, mwana wacho anofanira kuita chero chero rudzi rwekudzidzira muviri kweawa rinenge zuva rimwe nerimwe. Asi zvakanyanya, zviri nani, saka iyo kuwedzera kumakira anenge anenge awa inofanira kunge iri mumamiriro ekuita muviri - mwana anogona kutamba mumugwagwa, kungofamba, kufamba kubva kuchikoro kumba, nezvimwewo.
Chii chaunofanira kuita? Mumazuva mashanu kusvika kune gumi, masaga emwana wacho asati aumbwa zvakakwana, saka mitoro yakawandisa inogona kungokuvadza kufambira mberi kwayo. Nokudaro, panzvimbo yekutora zviyero uye simba rekudzidzira, ita mwana wako kuti aende, achishambira kana akatasva bhasikoro. Izvi zvinobatsira mwana kukura nokukurumidza uye kudzivirira kukura kwekuneta. Uye nzira yakanakisisa yekuita kuti mwana apinde mumitambo ndeyekumutengesa mutsara. Inokodzera zvose - kutsika rwonzi, badminton racket, tswanda yebhasikoro bhasikoro, nezvimwewo.
Vana vakwegura (kubva pa10 kusvika ku18) vanonyanya kukodzera kumakwikwi emitambo, uye mune izvi vanogona kubatsira kunyange chikoro. Kune rumwe rutivi, iwewo unofanira kushanda semuenzaniso wakanaka kuvana: tsvakurudzo yakaratidza kuti nzira inoshingaira yeupenyu vabereki vanotungamirira, kana vana vavo vachida mitambo.
Kubva pamakore gumi nemasere kusvika makumi matatu
Pazera iri, kuzvichengeta iwe pachako kuri nyore kwazvo nokuti metabolism yemuviri wako inoshanda zvakakwana. Saka shandisa uhu hwako: kana iwe uine makore makumi matatu, hauzokwanisi kupedza makorikori akawanda ane maitiro akaduku. Iye zvino ndiyo nguva yekusimbisa mitsipa yako nekudzidzira tsika mumutumbi wemutoro.
Ndezvipi zvekubatanidzwa? Kwehafu hafu yeawa mashanu kana kupfuura pavhiki. Asi ichi ndicho chiduku. Zvakanaka - maminitsi makumi matatu ezvinyorwa zviri nyore kutengesa zuva rega rega, awa yekutsvaga aerobics nezuva rimwe kana maviri, kwemaminetsi makumi maviri nemakumi mana ekudzidzira maitiro kana kuti majogs maviri pavhiki.
Chii chaunofanira kuita? Mhanya inogona kuchinjwa neaerobics imwe chete, kushambira kana kuti mabhasikoro. Kuzarura kwakanaka kuchakudzidzisa muPirates kana Yoga makirasi. Hapana nguva? Tenga rambo ruchibhururuka upe kutuka anenge maminitsi makumi maviri pazuva - inodarika 220 kcal, yakanaka kumwoyo, kusimbisa masumbu nemapfupa. Uye tifambidzwe kufamba uye kumhanyira pamatanho.
Kubvira pamakore makumi matatu kusvika makumi mana
Pasina dzidzo yepanyama, iwe ucharasikirwa ne 1-2% yemasuru mashoma pagore uye uchatora 125 kcal zuva nezuva pane zviduku. Mukuwedzera, mapfupa nemajoini anotanga kukwegura - pachava nekurwadziwa, kusagadzikana, zvichava zvakaoma zvikuru kumuka shure kwekukuvara.
Ndezvipi zvekubatanidzwa? Anenge maawa mana pavhiki. Iwe unogona kuenda kumitambo yekutamba uye unoshanda kunze kweiyo simulator kana kutenga zvishandiso zviri nyore zveimba - kuwedzera, mitambo yemitambo yebhobho, dumbbells. Chinangwa chako chikuru ndechekudzidziswa simba kwekumanikidza. Uye usakanganwa nezvebhaneni, inofanira kupiwa kweawa imwe pavhiki.
Chii chaunofanira kuita? Nzira yakanakisisa yekugara yakasimba uye kuchengetedza hutano hwemapfupa ndeyekutakura zvose masaga nemisungo. Nokuda kweizvi, aerobics nesimba rinoshandisa uremu zvakakodzera. Kune avo vanofananidza kusuruvara, unogona kuita bhosi kana kickboxing.
Kubva pamakore makumi mana kusvika makumi mashanu
Chinhu chikuru chekuparadzwa panguva ino mapfupa. Tissues hauna nguva yekuvandudza, inonyadzisa zvakanyanya kupfuura masero matsva akaumbwa. Vakadzi, somuenzaniso, vanorasikirwa ne1% yethambo mashoma gore negore kusvikira kutanga kwekumera. Uye mushure mokunge inotanga kuwana mafuta akawanda nekuda kwekukundikana kwehomoni. Kudzidzira nguva dzose kunobatsira kana kusingazobvisi, saka kuderedza matambudziko aya.
Ndezvipi zvekubatanidzwa? Maawa maviri kana matatu ekusimbiswa kwesimba uye awa yekuvhara kwevhiki.
Chii chaunofanira kuita? Kuti urege kuwedzera uremu, ita aerobics, kufanana kana kutamba mitambo. Tenga pedometer: mune rimwe zuva zvakakosha kurova matanho anenge 16000, uye panguva inokurumidza. Kana hutano hwakabatana husingabvumi mitoro yakadai, enda kushambira kana kuti mabhasikoro. Kaviri pavhiki, tora maminitsi gumi nemashanu kuti usimudze zvisikwa. Izvi zvingabatsira kumisa kurasikirwa kwemasimba mashoma.
Kubvira pamakore makumi mashanu kusvika makumi matanhatu
Pashure pemuganhu wemakore makumi mashanu, iwe unotanga kurasikirwa nemasendimita 80-90 emasumbu pagore. Izvi zvinoshanda kune vose varume nevakadzi, asi hutano hwakasimba, avo vanojaira kushandisa simba remasimba avo, vanotambura zvakanyanya. Uye chinhu chinonyanya kufadza ndechokuti kurasikirwa kwemasisipo mashoma kunobhadharwa neheti yemafuta. Kune vakadzi, izvi zvinoreva kuti chimiro chinoshandurwa kuva chinonzi "apple" - kana chiuno chiri kusvika kusvika muhudyu (iyo inokosha chiratidzo 80 cm). Kukanganisa uku kunotungamirira kumatambudziko nemoyo uye vascular system uye kuwedzera mukana wechirwere cheshuga.
Ndezvipi zvekubatanidzwa? Maawa maviri kana matatu emasimba uye mafirimu emotokari, awa yekuvhara kwevhiki.
Chii chaunofanira kuita? Ita mitambo inokura nekukurumidza nekutsungirira. Yakakodzera badminton, tennis, yebhora - vanodzidzisa mitsipa, musarega mwoyo uchikwegura uye kusimbisa masaga. Kudzidzira nemitambo yebhobho rebhobho uye dumbbells dzinobatsira dzichabatsirawo kuchengetedza mutsara wekutaura uye kukudziridza manotsi.
60 uye kupfuura
Pazera iri, chikwata chinosvika pakurasikirwa kwemhepo mumuviri wako, kusanganisira mvura inodzivirira majoini. "Kuchema", mishonga yacho inowedzera kusimba uye inowanzokonzerwa nekunze nekukuvara kwemukati, uye mapfupa anokonzerana, zvichikonzera kurwadziwa kwakanyanya. Mukuwedzera, nemakore ekuma1970 nema1980, inenge hafu yematumbo ako ichasara, zvinoreva kuti zvichava zvakaoma kutamba mitambo. Nemhaka yekurasikirwa kwepafupa, iwewo uchange uchitsika nehafu masentimita.
Ndezvipi zvekubatanidzwa? Sezvo simba raunazvo risina kunyanya kunge raive pamakore makumi matatu, edza kusaita zvakasimba kwehafu yeawa kaviri pavhiki.
Chii chaunofanira kuita? Kuti urege kuzunungusa zvisizvo zvisati zvishaya simba, enda ushambire - saka iwe unodzidzisa mwoyo uye usimbise mishonga pasina kukuvara kumapfupa. Mhando dzakasiyana-siyana dzinogamuchirwa: kushambira nekukamba, kusungira uye kumataresi kumashure maitiro emasumbu akasiyana. Kubva kuDumbbell barbell zviri nani kuramba. Pane kudaro, edza Pilates, iyo inokurudzira mishonga kuburikidza nenyama yayo yakaramba, kana Tai Chi (Tai Chi). Chero chete kuti uite zviri nani nemudzidzisi - iye achakubatsira kuona chiyero chako uye mireji emikana.
Ngationei. Heino purogiramu yako yehutano hwehupenyu:
| When? | Chii chandinofanira kuita? | Vangani? |
| 2-5 makore | Hapana chinhu chinoshamisa. Kana mwana achida kumhanya, usapindira naye | Izvo zvakanyanya kufanana |
| 5-18 wemakore | Kubvira pamakore mashanu kusvika kune gumi - kumhanya, kushambira, kutasva bhasikoro. Pashure pe10 kutamba mitambo uye sostoyatelnye marudzi e soprta | Kwinenge awa imwe zuva rimwe nerimwe, pamwe neawa yekuita basa (chiedza, kufamba) |
| 18-30 wemakore | Kumhanyira kana kumhanyira pane aerobics kaviri pavhiki, kutarisa muzuva kana maviri, uchiita maitiro zuva nezuva | Pose, anenge 40-50 maminitsi. zuva nezuva |
| 30-40 wemakore | Ita aerobics, boxing kana kickboxing, enda kumitambo | 4 maawa akaoma masvondo |
| 40-50 wemakore | Kunyanya kufamba, kusimudza zvisikwa | Maminetsi gumi nemashanu rimwe zuva - kusimudza dumbbells; 16,000 matanho zuva nezuva |
| 50-60 wemakore | Tora badminton, do yoga kana Pilates | Kwemaawa maviri ekutamba uye awa yekutambisa kwevhiki |
| kupfuura makumi matanhatu | Pirato, itai Pilates | Kwemaminitsi makumi matatu. 5 kavhiki |