Isu tinotaura pamusoro pezvakanaka uye zvakashata zvemufananidzo wakaderera wekudzidzira muviri - kutamba.
DICTIONARY
Kutamba (kubva kuChirungu kugogodza) ndiko kurovedza kana kurwara kwehutano kuedza kuchengetedza muviri uye kukurudzira utano.
Mumwaka wechando uye zhizha, mapaki eguta nemakwere akazara nemvura nevarwi vehutano uye chimiro chiduku. Hazvina mhosva kuti varayiridzi vehutano uye varidzi vezvikwata zvehutano zvakakonzerwa sei, hakuna chinhu chinowanikwa uye chinoshanda kudarika kubhururuka kwebhanhire kusati kwatangwa. Sei achifadza zvakadaro?
Kutamba, kana kuti kufamba, ndiyo nzira yakanakisisa yekusimbisa hutano, kurasikirwa nehutano uye kuunza muviri kugadzirisa. Inobatsira kuderedza cholesterol uye shuga muropa, normalizes uremu, hunovandudza metabolism, inodzidzisa mwoyo nemavhesi uye kuporesa zvirongwa uye kunyange inovandudza chimiro cheganda. Kunyanya maginha kunobata muviri wepasi. Saka kana iwe uchida kubvisa cellulite munyaya yemwedzi, simbisa mudumbu, ita mabheti elastic, uye mahudyu - chiseled, kuvhomora sneakers, kuisa misoroti nemitambo inopisa - uye kuenda kumhepo itsva. Nguva yakakwana yekurovedza inobva pane zvinangwa zvako nehuwandu hwekugadzirira. Kana usina kuenda kumitambo yekutambira kwenguva yakawanda, tanga nemaminitsi gumi nemaminetsi gumi ekushanda. Panting? Enda kuenda.
Kune avo vanove neshamwari nehutsika hwemunhu kwegore rinopfuura gore, unogona kudzidzira kutamba kwemaminitsi 30-40.
Nhanho uye nzira
Pakati pese, kumhanya kunofungidzirwa sekuita basa rakanaka. Kuti urege kufa nekunetseka, ita jog imwe neimwe yakasiyana neyo yapfuura. Edza kuchinja nzira yacho kakawanda. Kana iwe uchimhanya mumapaki uye zvikwereti, tenzi mitsva itsva nemakwara ayo tsoka yako isati yatsika. Usavhunduswa nehullocks uye descents - munzvimbo dzakadaro, misumbu inosanganiswa mubasa, izvo zvisingabatanidzwi.
Panguva yekurovedza, usasvike kuchinja tempo. Semuenzaniso, kukunda chikamu chikuru chemafambi nemhepo inononoka. Uye maminetsi mashanu kusvika ku10, fambisa-runza zvikamu zviduku pahuwandu hwehuwandu. Shanda kune muganhu wemaminitsi gumi nemakumi matatu, zvichienderana nemanzwiro aunoita. Kuti uwedzere mutoro, iwe unogona nguva nenguva kumhanya nepamusoro-soro wekusimudza kana kuita mushure mokutsvaira, uchiedza kuwana chitsitsinho kumabvi.
Sezvo wakarodza nzira uye wakawana nekukurumidza, kuronga marathon emarathon, basa rekutsungirira. Nguva imwe neimwe inowedzera nguva yekudzidziswa kwemaminetsi matatu nemaminitsi mashanu, uye munguva pfupi iwe unogona kukunda nyore kure nemakiromita mashanu. Iwe uchaona, mune imwe mwedzi kana maviri iwe uchashandura nyore nyore kusvika kune gumi.
Kutamba mangwanani: "nokuda" uye "kurwisana"
Vakawanda vanoramba vachibatana nemafungiro ekuti iwe unofanirwa kubuda kuti urege kumhanya mambakwedza. Ichokwadi, vanachiremba uye vadzidzisi vasati vasati vabvumirana panyaya iyi. Kune rumwe rutivi, kushanda kwemangwanani kwemuviri usina chinhu kunobatsira pakubudirira kunopisa kwemafuta. Kune rumwe rutivi, vanodarika muviri, izvo zvakashanda usiku hwose zvishoma nezvishoma.
Chinhu chikuru chaunogona kurayira mahara: usatora mwoyo nguva pfupi ushure mokunge uchinge wabuda pamubhedha, bvumira mutumbi kubhururuka. Usasvike kuita masikati masikati, maitiro akawanda ekudzidzira maitiro, tora mvura yakasiyana uye unwe girazi remvura.
Right Sneakers
Zvechokwadi, sneakers umo iwe unoda kumhanyisa mumugwagwa, zvinenge zvisati zvasiyana nezvinowanzozvitengera zvidzidzo muimba. Mhando dzemazuva ano dzezvenyanzvi, uye nhengo-nyanzvi yekushanda shangu dzine unhu hwakanaka hwekuchengetedza nekugadzikana kwakakwana. Nokudaro, vanogona kupfeka zvose pakudzidziswa pasi peimba, uye nemhepo itsva. Ichokwadi, munyaya yekupedzisira ivo vachakushumira iwe zvishomanana.
Chimwe chinhu, kana iwe uchida kushandisa, unofamba makiromita kunzvimbo dzakaoma. Muchiitiko ichi, sarudza sneakers nekodhi, kuratidzwa kwechisimba kwechibhakera - kunopa kubata kwakanaka pamusoro.
SAFETY TECHNIQUE
Ndiani anopesana nekutamba
Kurwisana kunopesana kune avo vanotambura neArthritis nedzimwe zvirwere zvekubatana, uyewo varicose vevin, sezvo inopa kutyisa kunetseka.
Usati watanga kushanda, zvakakosha kuonana nachiremba zvakare kune avo vanotambura nechirwere chemwoyo chemainstall and mitral stenosis, zvakasiyana-siyana zveArmirthmias, high blood pressure, chirwere chisingaperi chepfungwa, glaucoma uye progressive myopia, uye avo vane chirwere chemwoyo kana chirwere.
BUGS MISTAKES
Vanokanganwa pamusoro pemhepo inopisa.
Kumhanyira kwakafanana nekudzidzisa kwakakomba sekumwe. Nokudaro, pasina chiitiko usarega kunyorovesa. Usati watanga, iva nechokwadi chekutambanudza mapoka emasumbu makuru, zvisakadaro kusakuvara hakugoni kuitika.
Tora maitiro asina kunaka.
Usatanga kutanga kudzidzisa pahupamhi. Gara pane chirongwa-kutanga kufamba, uye enda zvakanaka kuti uite nyore uye uwedzere kuwedzera kasi.
Usaenzanisa kupisa.
Mhanya mumapaki, unofanirwa kuongorora hupenyu hwako, uyewo muimba. Nokudaro, nguva nenguva, chiyera kupisa, tarisa mweya. Yeuka, mafuta anobudirira anopisa kana mwoyo unogogodza pamwero we 60 - 70% wepamusoro (iyo yakawanda yepamusoro yemwoyo inotaridzirwa neshoko: 220 - muzera). Vanomhanya vakagadzirira vanogona kuderedzwa zvishoma kudarika kuitira kuti mapurisa ave 65 - 75% ehupamhi yepamusoro pamwoyo.
Usatevera nzira .
Iko kune pfungwa yokuti inonyanya kukwanisa kutora danho rakapfuura pane danho duku. Iyi inhema! Kuwedzerwa kutadzisa kufanana kunowedzera mutoro unorema, kunotungamirira kune zvakashata zvemajoini nemagetsi, uye nekuda kweizvozvo, kukuvara.
Overextended.
Mukutsvaga mhinduro inokurumidza, iwe unodarika muviri uye nokukurumidza uneta nokuneta kunoshanda. Uye kwete chete mumuviri, asiwo mutsika. Somugumisiro, zvidzidzo zvinowanzova nemaitiro mashoma, uye dzidzo yepanyama inokurumidza kuora mwoyo. Edza kuchengeta pfungwa yehuwandu, usakanganwa nezvekudzikinura mazuva uye zvisati zvasvika 1 - 2 mazuva pavhiki uende zororo.
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