Pakutanga! Cherechedza chinyorwa!
Tinotanga nehuya hunopisa. Simbura maoko ako nemakumbo, ugare uye ufukidze, uye ufukidze kwemaminitsi 15. Saka iwe uchadziya hutumbu, uchidziponesa mune ramangwana kubva pasimba, uye zviri nyore kuti uite zvekushanda. Kana iwe usingawanzofambidzana zvakawanda, ita denderedzwa kumativi ose munhandare netsoka (kazhinji mamita 400), uyezve mamwe maviri mapepa anoshanda. Zviri nani kuti tishandise kumhanya zvishoma nezvishoma, uye mushure mekunge mwedzi nehafu inowedzera mudenderedzwa vhiki rese (kusvika kusvika gumi). Asi usakanganwa maitiro ako kakawanda sei kupisa kwako - pamusoro pezvinonzi "kupisa" nzvimbo. Inogona kuenzaniswa nesarudzo: kupisa-220 zvirwere zvisingasviki makore. Ichokwadi, iye zvino nyanzvi dziri kugadzirisa idzi nhamba. Mushure memakore makumi mana kubva kune makumi maviri kubva pane makumi maviri nemakumi maviri kubva pane makumi maviri, uye mushure mema makumi mashanu nemakumi mashanu-kunze kwe20 Mhinduro yakanakisisa ndeyokumhanya-svetuka nemutsara wemwoyo. Ivhavha iri muruoko rwako icharatidza kana iwe ukapfuura kupera kwako. Kuti ubudise mumitambo inomhanya-kuronga muviri, zvakare, unoda zvishoma nezvishoma, kuenda kune kufamba uye kuguma nekudziya-kwemaoko, makumbo, mutsipa.
Note kumhanyi
Pane imwe nguva, asi mushure mekubvunza chiremba, nokuti haugone kuziva nezvezvirwere zvakavanzwa. Vanhu vane zvirwere zve musculoskeletal system, nehuwandu hunorema (zvinopfuura 20 kg).
Zvakanaka - mangwanani, awa mushure mokumuka. Asi kana iwe uchinge wakasununguka manheru - ndapota! - inenge awa imwe nguva usati warara.
Kunze chete kwete mumugwagwa kana munzvimbo yegassy, ​​zvisingaiti zvakakuvadza zviri nyore kubva pakuita zvemitambo kushanda - chimiro chemuviri chichave chakanaka kupfuura zvakanaka. 40 maminiti mberi uye nemaminitsi makumi mana mushure mambakwedza mangwanani, uye nokuda kwemanheru, izvi zvikamu zvinowedzera kusvika 2 - 3 maawa.
Muzvipfeko nemhepo yekufema Kutaura kwekunakisa hakusi kupisa, kunobata unyoro zvakanaka, iyo inoputika kuburikidza nehuchi hunodiwa. Sneakers vanotenga chete nokuda kwekushanda - ivo vane optimum degree yekuderedza. Muzhizha tinoda magirazi akawanda (matsi e ultraviolet anokuvadza ku retina), kapu kana bandana kudzivirira kubva kunezuva.
Tinosangana nehutoro hwatinoda
Kurasikirwa mapiritsi akawanda, kuaunganidza kana kusimbisa musimba wemwoyo, chimwe chezvikamu zvitatu zvakasiyana-siyana zvekudzidzisa zvinosarudzwa. Nokuderera-jog inononoka kwemaminitsi makumi mana-awa. Zviri nani kumhanyira musina chinhu chisina chinhu, uye ndiani ane zvinetso nekudya, unogona kudya imwe yejiji, zvishomanana, kana kuti kunwa green tea neuchi, izvo muviri unoona sekudya, awa nguva isati yasvika. Kune avo vanoda kuve nani, pane kudaro, unoda mapuroteni zvokudya mushure mokunge uchinge uchinge uchinge uchinge uri kudzidzira muimba yefitness (iyo inoti - inoudza mudzidzisi). Nhanho yemitambo yakakosha inonyanya kukosha - iyo nzira yekuita - inofanira kuva yakaenzana nekukwirira kukurumidza kuputika. Kana chinangwa chako - kusimbisa mwoyo, saka kushandura kunomhanya ne cardio-simulators. Tempo sarudza rakasakara. Kukurumidzira-kuderedza kana kuchinja kubva pakufamba kuenda kumhanya uye zvakasiyana. Iwe unogona kunwa pamberi, panguva uye shure mushure-kunobatsira: mvura inonatsa ropa uye inobatsira kubvisa kubva mumuviri nekutuka uye zvinhu zvinokuvadza. Asi, pasinei nechinangwa chako, zvakanakisisa mukumhanya ndiyo mamiriro emufaro wemuviri.
Nhumbi dzakanaka dzekutamba hafu yebudiriro! Haisi kungofarira kuonekwa kwaro. Mhando yejasi yemitambo uye shangu ndiyo chivimbo chekuchengeteka kwako nekunyaradza. Chii chandinofanira kutarisa kana ndichisarudza zvipfeko zvekukwira?
Iko kunakidzwa nekukwira uye kubudirira kwayo kune manzwiro emitambo yako yaunofarira inowedzera kazhinji! Izvi zvakasimbiswa nesayenzi. Mapoka maviri evanhu akakumbirwa kuti aite zvidzidzo zvakafanana, asi rimwe-mumunyararire, uye rimwe - pasi pemitambo yezvakaipa. Wechipiri akatarisana nebasa racho kubudirira. Zvinopera kuti mimhanzi yako yaunofarira inokubatsira kuti udzidziswe kubva pakufunga kuti zvakaoma sei kwauri mumuviri iye zvino. Saka, kuenda kunomhanya, usakanganwa mutambi ane runyora rwemashoko anodiwa.
Jackets
Basa guru rejekete yekushanda - kudzivirirwa kubva kumhepo uye isina mvura. Izvo zvinodikanwa, kuti zvakanga zvakaoma sezvakagona uye hazvina kumanikidza kufamba. Mhepo inoputika mumhepo inogadzirwa nemhepo inopfutidza-inodzivirira zvinhu (ThermaFit, StormFit). Uyezve kubhadhara kutarisa kuwanikwa kwezvinhu zvakakosha zvekuvhenekera uye chiedza chinoratidza zvinhu. Izvozvo zvinotevera zvakakosha kune vateki vemadekwani.
Trousers
Zvichienderana nezvamunofarira, unogona kusarudza shangu shoma (taitsy) kana kuti mapurisa akadzidzira. Mazita ekuremekedza akaitwa nemafuta ekufema, haafaniri kushandura mafambiro. Izvo zvakagadziriswa nehuwandu huwandu hwezvigunwe; mamwe maenzaniso anopa kugadziriswa nekusimbiswa kwemisungo. Turufu refu yakachengetedzwa zvakakwana kubva kumhepo. Zvishandiso zvinoshandiswa (semuenzaniso ClimaLite) zvinopa hutano hwakanaka hwekunyaradza kwakakwana panguva yekurovedza.
Sneakers
Icho chinonyanya kukosha kune shangu ndiko kukwanisa kwayo kubata, kuderedza kushamiswa kwemuviri. Iko kushamiswa kwehutano kunobatsira iwe kuti usundike kubva pasi nyore nyore, kuti uwedzere kukurumidza, kuti unyorove kusuruvara kana uchifamba kubva chitsitsinho kusvika kune zvigunwe. Nhasi, mhepo inoputika (mhepo inenge ichinge yakazara negesi) uye zvitubu pasi pechitsinho zvinoshandiswa pane izvi. Mukuwedzera, kumhanya sneakers kunofanira kuva chiedza, chikwata-chepamusoro, nechisungo chakasimba, chezvinhu zvinofema uye kunyatsogadzirisa zvitsitsinho. Mumusika kune mienzaniso ye "smart" sneakers ine ruzivo rwakakosha, iyo iyo kunyange nekufamba yakagadzikana inoita kuti matanho ashande 28% zvakanyanya zvakajeka. Ngwarira kune chete-yakagadziriswa, ine mudziviriri akasimba kuti uve nechokwadi chekubatanidza zvakanaka pasi.
Zvikwata zvemitambo uye mapepa ekumhanya zvinoumbwa nezvinhu zvakakosha zvinogadzirisa kubviswa kwemhepo kunze (PlayDry, DriFit, ClimaFit system), nekukurumidza kuoma, kudzivirira kurwisana nefungi uye mabhakitiriya (teknolojia yeTinosan). Vamwe vashandisi vanoshandisa rudzi rwemhando yakasiyana-siyana yehutachiona, naizvozvo fungiro haigadziri muchitonhora uye jira mumoto. Misoro yakasimbisa kunaka kwemuviri wemadzimai, dzimwe nguva vane imwe yekati yeganda yekusimudzira tsvina. Vanosunurwa nehuwandu hwehuwandu hwemakumbo ekubvisa kupesana kweganda.