Rudo rwevakadzi vechiRussia nokuda kwekuvandudzwa kwemitumbi yavo pachavo inenge isingagumi. Asi kuti uwane chigumisiro chekusingaperi usingashandisi muviri nguva dzose hazvibviri. Muhupenyu hwedu, hutano hwakauya pamwe nemafashoni e "vechidiki nokusingaperi" uye mararamiro akanaka. Uye saka pane umambo hwemhando - fitness mania yakabata nyika yose ...
Yoga.
Marina mushure mokuberekwa kwemwana aida kudzorera kwete chimiro chemuviri chete, asiwo rakarashika mupfungwa. Chisarudzo chake chakawira pa yoga. Pakutanga, Marina aingo "famba", asi akabva atanga kuva nezvinetso zvakakomba zvekuona: maziso madema nguva nenguva akaonekwa pamberi pemaziso ake, zvaakaratidzwa zvakatanga kuwira - chiyero chemyopia chakatanga kuva chakakwirira. Kwemwedzi mitatu yemakirasi, Marina akarasikirwa 2 diopters mumaziso maviri!
Nyanzvi 'zvinyorwa:
Mune vanhu vane kuora kwekuona, mawere uye nzvimbo dzekutanga dzomuviri pamwe nekuiswa kwemukoko pasi pehupamhi hwemoyo zvinogona kukuvadza mamiriro acho ezvinhu. Pamusana pekuwedzerwa kweropa kuderera kusvika kumusoro uye maziso angave nemigumisiro yakaipa. Mukuwedzera, chimiro chiri pamusoro weShirshasan chinogona kukanganisa chirwere chekervical, kana kusaona kuchengeteka. Izvi, pamwe chete, zvinogona kukonzera kukanganisa kusakara kweuropi nemaziso. Marina aifanira kunge akanyevera murayiridzi kuti aiva nechidimbu chemajini chinonzi myopia. Mukuwedzera, kutonga nezviratidzo, huwandu hwekuwedzera huwandu hunowedzerawo kune chirwere ichi (chinowanzoitika apo myopia iripo), uye kuwedzerwa kwemukati mukati mekudzivirira mukati mawo pachako kunopesana zvakasimba kune yekuita yoga. Zvichida izvi zvinokonzerwa nekuti Marina haana kubhadhara zvakakwana kune kutungamirirwa kwechitarisiko pane imwe neimwe yeiyo. Mukuwedzera, kune vanhu vane mafungiro asina kunaka, tinogara tichikurudzira kuti iwe uwedzere kuita gymnastics maziso ari pasi pekutonga kana mushure mekunge uchitaura ne oculist.
Simba rinotakura.
Anna ave ari musikana wemitambo - aive achiita zvekurovedza muviri, achifamba uye achitamba tennis. Vakawanda kunyange shure kwemaziso ake vakaona kuti iye "fitness mania". Asi nekuda kwemhuri zvikonzero Anna akamanikidzwa kuderedza nhamba yemakirasi, uye ozosiya zvachose. Mushure memakore mashanu, akasarudza kudzokera kune "mutambo mukuru" ndokutanga kudzoka kukunda kubva kumitambo yekuzvidzivirira. Pamwe chete nemudzidzisi, akatora mutoro wakakwana, asi pashure pezvidzidzo zvishoma akafunga kuti aigona kudzokera kumazinga apfuura. Chigumisiro chakanga chisina nguva refu pakuuya: zuva rakatevera musikana wacho haana kunyatsobuda pamubhedha uye kwevhiki mushure mokunge basa iri rakaipa raisagona kufamba nekunetseka.
Nyanzvi 'zvinyorwa:
Chikanganiso chaAna chikafu kune munhu wose aive akapindira mune zvekuita uye pane chimwe chikonzero chakarega kudzidziswa. Murayiridzi weAl uye anotanga, uye kamwe muchengeti ane nguva yakaenzana ari mumamiriro akaenzana. Muzviitiko zvose izvi, mutoro wokutanga unofanirwa kuva wakakwana kune hutano hwemunhu wega woga, uye uwedzere zvishoma nezvishoma. Nenzira yakawanda, kubudirira kwesimba rekutakura pakutanga kunotarisana nehutano hwakakodzera - chaizvoizvo hahufaniri kunge huri kurema, asi hausi nyore kuti unzwe mutoro pamisungo. Usakanganwa pamusoro pechikonzero chakarurama chekutanga, pamwe chete netsika yekuita basa racho.
Kushambira.
Catherine akanga ane zvinetso nemutsipa wake kubva pamucheche kubva paudiki, saka pakusarudza chirongwa chekushaya muviri akarega kushambira. Catherine akatanga kushandisa maitiro e "vakadzi" anonyorova - kushambira nemusoro wakakwira pamusoro pemvura. Asi kubvisa kusagadzikana munharaunda yegungwa, kune matambudziko matsva - migraine uye marwadzo mumutsipa wekervical.
Nyanzvi 'zvinyorwa:
Pasinei nokuti kushambira kunobatsira zvikuru kumashure uye kunoratidzwa kunyange nematambudziko akakomba nemumusana, uye ine zvinetso zvayo zvakashata. Kushambira necheputika nemusoro wakakwira pamusoro pemvura kunopesana kunyange kune vanhu vane mhedziso ine utano hwakakwana! Chirwere chenguva refu mumutsipa wekervical chinokonzera kuora kwekupa ropa kuuropi uye kuchengeta misungo yemutsipa mukutaurira nguva dzose. Nokudaro kusagadzikana munzvimbo yechipervic, uye musoro. Uyewo, handidi kukurudzira vanhu vasina ruzivo rwakanaka rwokushambadzira, tsika tsika yekushambira, seguruvara. Kurwisana kwemafambi nema amplitude makuru kunogona kukuvadza musana. Kana iwe uchida kusunungura maronda emusana wako uye kufempa zvakanyanya sezvinobvira, iwe unoda zvikuru kushambira shure kwako.
Mwoyo.
Elena akasarudza kutevera muenzaniso wemusikana wake uye kurwisana nemapirogiramu anopfuura nekushanda. Makirogiramu akawandisa akanga asiri pasi pemakumi maviri, saka kunyange mamita 500 mamera akanga ari Elena ane mutoro unorema. Asi, pasinei nekuwedzera kwechiitiko che tachycardia uye kusagadzikana mumoyo, akaenderera mberi nekudzidza kwake. Kudzidzisa kwakaguma kwazvo - pashure pemwedzi yakawanda yekutambudzwa Helen akapinda mubazi rezvemapurisa rechipatara chemuhara.
Nyanzvi 'zvinyorwa:
Kumhanya ndechimwe chezvinhu zvinopesana zvikuru zvekurovedza, ine nhamba yakawanda yekupikisa. Kunyanya, vanhu vakazara zvakanyanya handidi kukurudzira kumhanya zvachose, kunyanya kusvikira vabvisa chikamu chemamwe mapaundi. Pashure pezvose, kunyange kana vane mwoyo wakagadzikana, mitoro yakawandisa ichakurumidza kupedza basa rake. Kana iwe wakanyatsosarudza kutora matanho ehutano huzhinji uye uchizvimiririra kutsunga kuwedzera kwekurovedzwa, chimbofunga: moyo wako wehutano unogona kuva nemafungiro ake panyaya iyi. Pakutanga, ndinogona kukurudzira kuti iwe upfuure kuongorora kwe cardio pane erclereter yebhasikidzi yedhizinesi chiremba kuti uone kuti iwe unotsungirira sei. Uye ikozvino pazvivako zvemashoko aya (mavara emagetsi anobva abviswa), chiremba achakwanisa kuverenga mutengo wakakwana uye nguva yekudzidziswa. Chero zviitiko zvose, kwevhiki mbiri, unofanira kuongorora kuwedzera kweropa uye, kana zvichifanira, kugadzirisa kuwedzera kwekudzidzisa.
Aerobics.
Alena akasarudza kutanga nhauri yake nehutano nemakirasi aerobics. Mune rimwe remakirasi, akanzwa kurwadza kwakakosha mumakumbo. Mudzidzisi (tenzi wemitambo mu rhythmic gymnastics) akarayira kuti: "Usaterera, hausi iwe chete. Mishonga yacho ichashandiswa nayo. " Alain akapfuurira kudzidzira, uye paakaenda kuna chiremba, akaita chirevo: Alena aifanira kushandiswa kubvarura zvigadzirwa zvefiber, uye akanganwe nezvekudzidziswa kwenguva yakareba.
Nyanzvi 'zvinyorwa:
Mune aerobics, majeko mazhinji, kufamba kwakasimba, kushanduka uye kutengesa. Chero kushungurudzika kunofanira kuva chikonzero chakanaka chekuvhara basa rekuvhima uye kutsvaka rubatsiro kubva kuna chiremba. Izvi zvinonyanya kuitika pamarwadzo akaoma. Urombo hunogona kuva "hwakanaka" kana "husina kunaka." "Zvakanaka" kurwadziwa kunowanzoenda pamwe nekudzokorora kwekupedzisira kwekurovedza muviri, uye dzimwe nguva kunogona kuva nemigumisiro yechinhu chisina kujairika chemuviri. Kutambudzika kwakadaro kunopfuurira kuburikidza nezvidzidzo 3-4. Kana marwadzo akawanikwa pamusana pekudzidziswa haasi kupera simba, asi inowedzera kubva kumabasa kusvika kune imwe nzvimbo, izvi zvinoratidza kuti yakagamuchira microtrauma inowedzera uye zvakakosha kuti utsvake rubatsiro rwechiremba.
Zvikanganiso zviduku zvehutano hwakanaka.
Nokuda kwemugumisiro wekudzidzira kwako kuti uwane chete chiratidzo chekuwedzera, verenga mhosho huru yemitambo.
Kuregeredza kuongorora kwechiremba. Kuita utano usati watanga kubvunza chiremba uye purogiramu chaiyo yakarambidzwa zvakasimba! Inogona kukonzera kukuvadza pane kubatsirwa.
Kurovedza pasina ushamwari-up. Tsvina dzinofanirwa kudziyirwa kwemaminitsi mashanu kusvika ku10. Chiedza aerobic maitiro anogona kubatsira mune izvi. Bvisa kukanganisa uye kudzorera simba kunobvumira chikamu chekupedzisira.
Kusanzwisisa kwe "zviratidzo" zvemuviri wako. Nhamo mubhokisi, chizivo, kusuruvara kwepfungwa, kusagadzikana kwemwoyo, nguva dzose kuneta shure kwekudzidziswa kwenguva refu - izvi ndizvo zviratidzo zvekuwedzera kwekuwedzera. Ngwarira mazano aya omuviri uye pakarepo utaurire chiremba wemitambo.
Kunonoka kufema. Chinhu chakakosha zvikuru kukwanisa kufema zvakanaka pakudzidzisa. Kupisa kunofanirwa kuve kwakanyatsonaka. Kufuridzira mukati nekunze panguva imwe nechikamu chemuitiro uye edza kufema nemaitiro ne cardio.
Kudzidzira panguva yekurwara. Muchirwere chemuviri muviri unowedzera simba, uye unoda kutarisirwa.
Zvisina kunaka zvokudya. Kubva pane nzara-chikwata munguva yekudzidzira, hakuna munhu akambotadza kukura. Chinhu chimwe chete chinogona kuwanikwa ndechokuderedza muviri. Mumamiriro ega ega, chiremba chete ndiye anogona kusarudza kudya.
Kudzidzira pasina chiyero. Iyo yakawanda yehuwandu hwekudzidziswa ndeye 3-4 nguva pavhiki. Ichokwadi kuti iwe unogona kudzidzira zuva rega rega, asi zvishoma zvishoma.
Kudzidzisa kunotyisa. Zvakakosha kubatanidza simba uye maitiro aerobic. Iyo yakasiyana-siyana purogiramu yekudzidzisa, inowedzera kubudirira kwayo.
Kushanda nesimba semishonga.
Munguva pfupi yapfuura, vanhu vauya kunharaunda dzepfungwa, kune avo zuva risina bhooms uye zvinyunyuta zvinongotambudza. Vanoenda kumakwikwi emitambo, zvose kushanda. Vakava vabati vechokwadi kuumambo hweutano, fitness mania yakava dambudziko ravo guru. Kumadokero, vanachiremba vave vachiridza kurira kwemaawa: kufanana kunogona kutungamirira pakuvimba nemuviri. Masayendisiti akawana kuti kana mafirati evhuni vakadzingwa mukana wekuita, ipapo masangano europi anotarisirwa pakugadzirwa kwemahomoni anofadza anoramba kugadzira endorphins pasina tsuro idzva yekudzidzira.