VanaCardiologists vakadzidza vanhu vane chirwere chepamusoro chetachiona chepfungwa (izvozvi, avo vakange vane ropa re 120-139 kune makumi masere uye vakaona kuti vanhu vanofamba kanhi pazuva pamaminitsi 10 vanogona kuderedza kushungurudzika kwavo kudarika avo vaifamba kamwe kamwe pazuva kwemaminitsi gumi.Kuita zvakanaka kwekufamba muboka rokutanga kwaive kwenguva refu mushure mekufamba kwechina kwemafambiso akaenzaniswa nemaawa manomwe mushure mekufamba kwenguva refu.Haiwe, iwe uri kutamba imbwa yako, enda kufamba. (lateral) kufamba, iyo ndiyo nzira yakanaka yekudzidzira kuwedzera kubudirira uye imwe yenzira dzakakosha-nzira dzekupisa makoriro. Kuisa purogiramu kuchaita kuti mishonga yehudyu (kunyanya mukati mechipfuva) uye matonho ave akakurumbira, kubatsira kusimbisa pasi pasi zvikamu zvemuviri, kuvandudza kushanda kwemwoyo nemavhesiro, kuwedzera musimba kutsungirira, kunatsiridza kuenzanirana, kurongeka, kusagadzikana.
Nzira yekuchenjera yekuendesa mberi
Kakawanda kukwira masitepisi pazuva kunobatsira mwoyo, vakadzi vakatanga kushandisa masitepisi panzvimbo yefambisi kazhinji katatu kakawanda kupfuura kare. Edza newe: nyora pamakabhodheni mumapiritsi ekicheni nemitsetse yakafanana neyo: "Famba-famba kunotisa makiragirori makumi maviri nemashanu." Chido chako chekutama mberi chinowedzera! Nzira iri nyore yekudzikisa nguva yekudzidzisa? Interval training! Migumisiro yekutsvakurudza yakaratidza kuti vanhu vakashandura bhasikoro remaawa kwemaawa maviri nehafu pavhiki kwevhiki mbiri vakaratidza kufambira mberi kwakafanana neavo vakashandisa bhasikoro kupfuura maawa 10 pavhiki pahuwandu hwehuwandu. Kuti uwane rubatsiro rwakanyanya kubva pamaroto ekurodio, ita zvishoma nezvishoma, ipapo kwemaminitsi mana, uchifamba pamwero wakaenzana, uchidzokorora uhu hunenge huna kana katanhatu. Dzidzira mumamiriro aya 3-5 mazuva pavhiki. Kufamba inzira yakatendeka yekupisa makorikori, asi kana uine uremu hunorema, tanga kufamba uchifamba zvishoma. Mune vanhu vane muviri mashoma index (BMI) yeanenge makumi matatu kana kupfuura, achifamba nehanho rinenge 5 km / h, mutoro uri pachiuno, mabhesi uye majoka emakumbo ndeye 60% kupfuura avo vane BMI vane mairi 20-25. Kuwedzereka kunetseka kunogona kuwedzera mukana wekuvandudza osteoarthritis, kutambanudza tambo, kunokonzera kuneta fractures. Usarega kudzidziswa pane chetsika (kana, kunyanya kuipa, rega kudzidzira zvachose); zvinongoderedza kuwedzerwa uye kuwedzera kureba kwekupisa zvose zvakafanana. Zvichakutora iwe nguva yakawanda, asi zvichava nyore kwauri kuti urambe uchidzidzisa.
Dzidzirai kutsungirira kudzidzisa
Musarega kuneta uye kurwadziwa zvichikuendesai kubheji reloading nekombe yekocoa inopisa pane kunakidzwa nechando kana chando. Gadzirira chikwata chako chaunoda chando nemayero aya. Ita 2-3 masheji e 10-15 kudzokorora katatu pavhiki.
Kana iwe uri kukwezva
Ita "Squat pamagumbo rimwe nerutivi rwepasi." Tora kuruoko rworuboshwe dumbbell rinorema makirogiramu 2.3 uye umire nerutsoka rwako rworudyi pamuseve wakaoma, uchisimudza gumbo rako rokurudyi shure kwako. Wakanamatira kubva muchiuno, tora ruoko rworuboshwe kurudyi, uye ruoko rworudyi kumashure. Simuka uye simudza ruoko rwako rworuboshwe kumusoro uye kuruboshwe kuruboshwe; dzoka. Shandura mapoka uye gadzirisa nzira.
Kana iwe uri chikwata chechando
Edza "Balancing Squat". Tora muruoko rumwe norumwe runyanga runorema 1.3-2.3 kg uye simira zvakananga, makumbo pahupamhi hwehudyu. Tambanudza maoko ako pafudzi refudzi, mapende pasi. Gara pasi, kusimudza zvigunwe zvako. Ruramisa makumbo ako, uchikotamira mberi uye uchikwira pazvigunwe zvako, uye svetedza maoko ako, uchivaendesa mberi; dzoka.
Kana iwe uri skier
Ita "bhoroji rakanyarara". Nhema inotarisana nepamusoro, kuisa mapepa ako pachiyero chekuenzanisa, kupfugama namabvi uye kuisa tsoka dzako pakudonha dhayi kana pamapepa epombi. Simudza mahudyu kuitira kuti ivo vakananga kumabvi. Tambanudza maoko ako, ugozvikanda zvishoma pamakumbo uye uvhare mazamu ako. Simudza makumbo ako kumativi, uchitsigira pasi. Chengetedza tsoka dzako pakati uye dzokorora basa racho.
Kana iwe uchida Nordic skiing
Edza kuita "Bike" nemakumbo akajeka. Isa pasi kuruboshwe, kuisa kuruboshwe rwako kuruboshwe, rutsoka rwako pasi, uye rutsoka rwako rworudyi kuruboshwe. Isa ruoko rwako rworuboshwe pasi pemusoro wako uye tambanudza ruoko rwako rworudyi pafudzi rebandauko pamberi pako neruoko rwako rakatarisa pasi. Tora gumbo rako rokurudyi zvakare, panguva imwe chete uchitungamirira ruoko rwako rworudyi mberi. Dzokera kunzvimbo yekutanga uye dzokorora. Shandura miviri uye kupedza basa racho.