Zvichida wakanzwa mutsara uyu: "Kufambisa nemaitiro ayo kunogona kutora mishonga chero ipi zvayo, asi mishonga yose yenyika haikwanise kutora chikamu ichi." Hazvishamisi kuti hutano hwedu hwakanaka hahugoni kuwirirana nesangano. Nguva dzose kurovedza hakugoni kusimbisa nekuvandudza muviri, vanove nemigumisiro yakanaka pamapfungwa, kubatana uye kukwanisa kuisa pfungwa. Chero chiremba achagara achiratidza kuti hwaro hwehupenyu hutano hwakanaka uye hutano hwehutano hwemitsipa.
Kuwedzera basa remuviri hakusi kungoita chikonzero chekudzivirira zvirwere zvakasiyana-siyana, asi inogona kuva nzira yakanaka yekudzorera muviri mushure mekuvhiyiwa uye zvirwere zvakakomba. Slow running, somuenzaniso, ndiyo nzira inonyanya kushandiswa yekusimbisa mwoyo yemavhudhi system yevanhu, sezvo oksijeni inoshandiswa inowanikwa kazhinji pane yakasara. Basa rakadaro rinomanikidza mwoyo kuputira ropa rinopfuura, richikurudzira inzwi re cardiovascular system uye kubatsira kusimbisa mwoyo musumbu. Vanhu vakwegura vanoita jogs zuva rega rega, vane mamiriro ehutano hwemwoyo, kwete zvakasiyana zvikuru nevechidiki.
Movement ndiyo nheyo yehupenyu. Hazvina mubvunzo ani zvake achahadzika izvi. Muviri wemunhu wakagadzirirwa uye wakashandurwa kuti ufambe, unowanikwa nehutachiwana asi hunovimbwa nemagetsi, uye nhengo dzose uye maitiro zvakabatana zvikuru nekuita basa.
Mukuda kwehupenyu hwakanaka uye kufamba
- Hormonal background Movement inonyanya kukanganisa kushanda kwemashoko. Utachiona hunobudisa huwandu hwakawanda hwehomoni uye thyroxine yeododronin, iyo inovandudza metabolism uye inowedzera simba chero nguva ipi zvayo yezuva. Ukuwo, rumwe rutivi, marlandine adrenal anovhara huwandu hweAdrenaline. Iyi hormone inowedzera huwandu hwemagetsi anoshanda uye ropa, inoita basa remuviri uye kufambira mberi kwekodisol, inokurudzira kuchengetwa kwemakhahydrates muropa.
Imwe nhengo inokosha yehutano hwakanaka ndiyo pancreas, iyo inobereka chirwere chinotevera che insulin, nokudaro ichiwedzera nhamba ye insulin receptors uye inoiparadzira. Somugumisiro, masero anotora glucose yakawanda uye madonheji emasero emvura. Izvi zvinoreva kuti kufamba uye mutambo ndizvo zvakakosha kudzivirira chirwere chechirwere cheshuga.
Pakupedzisira, uye zvisati zvisingakoshi, mitambo inobatsira kukurudzira kusunungurwa kwehomoni dzepabonde, kunyanya, testosterone, iyo iyo basa rinonyanya kusimbiswa. Mushure mekunge imwe nguva mushure mekudzidziswa, zvinyorwa muropa zvinowedzera zvakanyanya. Madzimai, inobudiswawo, asi nemaduku maduku. Izvo "zvakakosha" zve testosterone ndeyokuti inokurudzira kukura kwemashuga emasumbu. - Zvirwere zvemuviri. Vatsvakurudzi vakawana kuti mushure memavhiki gumi nemasere emitambo inoshingaira, huwandu hwezvirwere (immunoglobulins) mumuviri unowedzera zvakanyanya, izvo zvisingatauri hunoita kuti kuwedzerwa mukurwisana kwaro. Izvi ndizvo zvatinoti "kusimbisa hutachiona."
- Chiedza . Munhu anoshingaira haafungi kakawanda pane imwe ipi zvayo, asi anozviita nekudya kwakadzika kweokisijeni. Izvi zvinonzi kufema kwakanaka. Mumwe murayiridzi wehutano achatsanangura kuti sei kufema zvakanaka kuti oxygenze nhengo dzose uye maviri. Kunyanya uropi. Mutambi wacho anofema avhareji ye2,5 malita. oksijeni panzvimbo yeiyo inowanikwa 0.5 litita. kubva kune munhu asina kugadzirira. Chikonzero chacho kuwedzera kwehuwandu hwehomoni adrenaline muropa, umo iyo ndege inowedzera nekuwedzera ivhu ravo. Mushure memwedzi mitatu yekudzidziswa, unogona kukwira kusvika ku25% akawanda oksijeni mumuviri uri mukufema.
- Chiropa . Iko kuwedzera kwekudiwa kwemakhahydrates kunoita kuti kuwedzerwa kwezvitoro zveglycogen muropa. Nekuwedzera kwekudzidzira uye kwenguva refu, chiropa hachina kutapira huwandu hwemashuga muropa, iyo, paunopinda masero, inoshanduka kuva simba rakachena.
- Nzira yeshuhu. Kune vanhu vanoshingaira vanocherechedza nheyo dzehupenyu hwakanaka, kupararira kweropa kwenharaunda dzakasiyana dzeuropi kunowedzera nechetatu chetatu. Zvinonyanya kuwedzera nhamba yemasero matsva anongobva kuumbwa mu hypothalamus, iyo inotungamirira pakuvandudza mhemberero uye kukwanisa kuisa pfungwa. Nhengo dzemasero, zvakare, dzinobatsira pakubudiswa kwe endorphins, iyo inokanganisa pfungwa dzevanhu nemafungiro ayo.
- Circulatory system uye mwoyo. Kuteura ropa kubva pamwoyo kusvika kumativi ose emuviri hakusi nyore. Asi zviri nyore kwazvo nemitambo yenguva dzose. Izvi zvatove zvaratidzwa neongororo dzakawanda uye hapana mubvunzo. Nokudaro, muviri wedu wakagadzirirwa kune zvinonzi mavheti emavhutu, kuburikidza nazvo, kuburikidza nekugadzira mishonga yemakumbo, ropa uye lymph inopinda mumuviri wepamusoro uye kunyanya mwoyo.
Asi iyi sangano inoshanda zvakavimbika chete apo misungo yemakumbo inoshanda nesimba rakazara. Kana paine chero zvipingamupinyi mumasangano kana masimba asina simba, izvi hazvibvumi kufamba kweropa sezvinofanira. Ropa rinotanga kuunganidzirwa mumidziyo, iro rinotungamirira pakuwedzera kwavo uye, zvichida, mungozi yekugadzirisa varicose vevine uye thrombosis inowedzera.
Mwoyo wemisvo pachayo yakagadzirirwa kuitira kuti iite nyore nyore kuchinja uye, maererano naizvozvo, kutanga kushanda zvakanyanya mune zvehupfumi. Semuenzaniso, mumuviri wevhareji wemakore makumi matatu nemakore anoshanda (kwete mutambi wenyanzvi) achikwira kusvika kuine 40 liter eropa nokuda kwekurohwa 150 paminiti, uye yakaenzana neropa kubva kune vanoita zvemitambo vanoita zvemitambo makumi maviri nematanhatu paminiti.
Kushamwaridzana kunoshanda kunokanganisa kunyanya kukonzerwa nekugadzirwa kweropa mumuviri. Somuenzaniso, pane 70 kg. kurema kweropa kunogona kuwedzerwa kubva pa6 kusvika ku8 malita, nhamba yemasero matsvuku eropa anowedzera, izvo zvinotakura kuwedzerwa kwomweya mukati memaviri nhengo. Masero eropa anovandudza kusununguka kwaro uye yakanakisisa yekugona kugadzirisa chimiro chayo nekubatsirwa nemidziyo miduku ye capillary, iyo inokurudzira kushandiswa kwemasabolism pakati peropa nemaviri. - Fat deposits. Nekuwedzera kwekuda kwemasimba, muviri unoshandisa zvinyorwa zvakachengetwa mumuviri weadipose uye mafuta anowedzera zvishoma nezvishoma. Pane kuchinja kwehuwandu hwemafuta muropa, umo "zvakanaka" cholesterol inopfuura ye "cholesterol" yakaipa, iyo inotungamirira kuchengetedza kusimba kwemidziyo yeropa uye inonyanya kuderedza mwoyo kuwandisa uye naizvozvo inogona kuisa njodzi yekurwadziwa kwepfungwa.
- Musculoskeletal system. Kufambisa kushingaira kunotungamirira ku kuwedzera kwemafupa emapfupa, umo kune kuwedzerwa kunetseka nekudzivisa kushungurudzika, uye ichi chinhu chakanaka chekudzivirira kurwisa osteoporosis mukwegura. Skeletal muscle uye tendon yakava yakasununguka zvishoma, mbabvu, mapfupa akasimbisa chimiro chavo uye zvakaderedza zvikuru njodzi yekukuvara.
Mukubatana kwezvipikisa zvakasimba zvemutsipa wemwoyo, ropa rinosvika pamakumbo, izvo zvinotungamirira pakuwedzera kwemidziyo iyi. Nokudaro, mishonga inogadziriswa ne oksijeni uye inowedzera kupiwa nemuviri (kunyanya, mapuroteni) kubva muropa. Zvose izvi zvinoita kuti zvikwanise kuwana simba kubva kuma carbohydrates uye mafuta acid mu mitochondria.
Mamiriro ezvinhu akanaka emajoini anobva pane zvakaitwa mumuviri. Pasina kufamba, hazvibviri kudzivirirwa kubva pakubvongodza martitilaginous tishu, yakapera, yakasvibiswa, iyo inotungamirira mukurwadziwa kwakanyanya muzvibatanidzwa. Izvi hazvisi izvo zvine chokuita nehutachiona uye huchipa kuti muviri uwane zvidimbu zvose zvinodiwa, chirwere ichi chinogona kugadziriswa zvakakwana kurapwa nenzira ye physiotherapy maitiro uye maitiro anokosha. Kushayiwa kwekufambisa uye kuita zvekurovedza muviri kunotungamirira mukugadzirwa kwemasimba ekudzivirira uye kusagadzikana kwemhepo inonzi cartilaginous enzyme, iyo inogona kutanga nzira dzinoparadza dzinogona kutungamirira kukuvhiringidza kana kunyange kukwana kusagadzikana kwekubatana.
Mweya wakagwinya mumuviri wakagwinya!
Movement uye utano zvakabatana. Mitambo yemitambo inodzora nzira dzakawanda mumutumbi, inoshandura nhengo dzose uye maitiro. Nokudaro, mabasa anowanzoitwa mitambo anogona kuiswa muchidimbu:
- Mitambo inobudirira inorwisana nehuwandu hwehuwandu - zvidzidzo zvakawanda zvinoratidza kuti mishonga yemaminitsi makumi mana nemasere pabhazi yepamusoro kaviri pavhiki inogona kuderedza huwandu hwehuwandu hwehutachiona hunoita kuti kuderedza kusanganiswa kwayo kuzotenderera nhengo dzomukati.
- Kushanda kusimba kunoderedza zviratidzo zvekuora mwoyo - nekuda kwekuti kufamba kwemuviri kunowedzera huwandu hwemhomoni, se serotonin uye endorphins. Vanonziwo "mahomoni emufaro." Zvinotendwa kuti kurovedza kunongoshanda sechirwere chechirwere chekuora mwoyo. Mukuwedzera, kune kuwedzera kwekuzviremekedza, pamwe nekubudirira kwakanyanya kwazvo, izvo zvinoderedza nguva yekudzoka kwechirwere ichi zvichienzaniswa nevarwere vanotora mishonga yekuora mwoyo.
- Vanhu vane hutano vanogona kukurumidza kukunda migumisiro yekushungurudzika kwemhomoni uye, naizvozvo, vanogona kurwisana nenyonganyonga yekutya kwenguva pfupi. Nokuda kwekurovedza muviri, mamwe mapepa anowanikwa mumuviri, anotonga huwandu hwemhomoni uye anotanga kusunungurwa kwemakemikari anoshanda. Nokudaro, mushure mekumhanya, mutambi wacho anokwanisa kudzoka mukati maawa matanhatu nemaawa matanhatu, asi kune munhu asina kugadzirirwa izvi zvinotora mazuva anenge maviri.
- Mitambo ndeyekuti, inoratidzika kune vanachiremba, tariro itsva yevakwegura, nokuti kushanda kwevhiki maviri kwevhiki kunoderedza ne 60% mukana weAlzheimer's disease.
- Iwe unotambura nekurwadziwa nguva dzose here? Dambudziko iri rinogona kugadziriswa nyore nyore nekudzidziswa simba nguva dzose kwemisungo yebhokisi, iyo inowedzera kufamba, inosimbisa misumbu uye inoderedza marwadzo muzasi. Dzimwe nguva kunyange imwe yekudzidzira vhiki imwe neimwe inogona kubatsira.
- Kufamba, kutamba kana kuenzanisa muviri kunogona kuwedzera hutema hwepfupa paunenge uchivandudza mishonga pamwe nekugadzirisa dambudziko rekukuvara uye osteoporosis mukwegura.
- Nguva dzose kurovedza muviri kunoitwa pakati pevarwere vane chirwere cheIschemic. Kurapa muviri kunobudirira kunogadzirisa njodzi yekurwadziwa kwemwoyo, kurwadziwa uye kushanda kwemwoyo, zvisingaenzaniswi nevarwere vasingashandisi vane zvikwangwani zvakafanana.
- Mitambo, zvechokwadi, inoderedza ropa. Maererano nekuongorora kuchamhembe kweEllis Illinois, kunyange kufamba kwakadzika kunoderedza systolic kukurudzirwa nevatatu, uye diastolic nemamilimita maviri e mercury, iyo inonyanya kusimbisa mamiriro emuviri wese. Kurarama kwenguva yakareba uye kwakasimba kunodzidzisa kunogona kuderedza systolic ropa rinosvika 7 mm Hg. Nyanzvi dzinoti kana systolic inoramba ichideredzwa ne 2 mm. mercury column, izvi zvinoderedza ngozi yekurohwa nepamusoro pe 30%.
- Mitambo inewo chidziro chekudzivirira uye chakasimba mukurwisana nekenza. Kushanda uye "mitambo" vanhu vanotambura nekenza yekoloni ne50%, uye mutsara wemapapu - ne40% pasi. Vakadzi vanogara vachirovedza, vanoderedza ngozi yavo yekenza yemazamu ne40%, nekenza yevavhisi - ne30%.
Upenyu hunoda kufamba
Kune huwandu hwehumwe hunopupurirwa hwekukuvadza kwemigumisiro yehupenyu hwehupenyu hwehupenyu maererano nehutano, hupenyu hurefu nekuita kwevanhu. Nokudaro, zvakakosha kuti munhu wese ave nekushanda uye asingateereri maitiro ehupenyu hwehupenyu - kufamba uye utano hwepfungwa. Kumitambo yakanga isiri tsika, asi yakaunza mufaro. Kusarudza chirongwa chekuita basa chinonyanya kufanana nezvido zvako, unofanira kufunga zvinhu zvinotevera:
- utano hwakanaka uye muviri;
- preliminary training;
- kuchinja kwemazuva;
- rudzi rwekuvhiya;
- zvaunofarira mumakirasi - oga kana kuti wakakombwa nevamwe vanhu.
Usakanganwa ...
Tarisa kupora kwako nguva dzose kwenguva yakareba yezvidzidzo! Kuti uite izvi, unogona kushandisa murairo unotevera kuti uone: kana uchikwanisa kutaura paunenge uchiita zvemitambo, iwe hausi kukwaniswa, asi kana uchigona kuimba - zviri nani kuwedzera basa remuviri.