Kurovedza muviri kuti uwedzere simba
Simba, rinowanzo shandiswa kureva kutsungirira, kugona kuramba uchishanda nesimba kwenguva refu mumuviri kana mupfungwa. Kana tichitarisa hutano hwemuviri, zvinoreva kugona kwemuviri kuramba uchirovedza muviri kwenguva refu uye kuramba kuneta. Ungave uri mutambi ari kuda kuita zvakanaka, mumwe munhu ari kupora kubva mukukuvara, kana kungotsvaga kuvandudza hutano hwako hwemuviri, kuwedzera simba chinhu chakakosha pakugwinya. Kugwinya muviri kunogona kuita basa rakakosha mukuita uku, uchipa maekisesaizi akagadzirirwa kusimudzira kutsungirira uye kuwana mabhenefiti ehutano anogara kwenguva refu. Chinyorwa chino chinoongorora maekisesaizi akasiyana-siyana ekurovedza muviri anogona kubatsira kuwedzera simba.
Sei Uchifanira Kuisa Pfungwa Pakutsungirira?
Simba rinochinja-chinja hupenyu hwedu. Simba rinovandudzwa rinogona kuwedzera kugona kwemitambo, kuwedzera simba rekuita mabasa ezuva nezuva, uye kubatsira pakugara zvakanaka. Simba rinokwira rinogonawo kuvandudza hutano hwemwoyo, kuwedzera kushanda zvakanaka kwemuviri, uye kukurudzira hutano hwepfungwa nekuderedza zviratidzo zvekushushikana nekuora mwoyo.
Kudziya: Nhanganyaya Yakakosha
Usati watanga maekisesaizi ekusimbisa simba, zvakakosha kuti muviri udziye. Kudziyisa muviri zvakanaka kunogadzirira tsandanyama, kunowedzera kuyerera kweropa, uye kunoderedza njodzi yekukuvara. Kudziyisa muviri zvine simba kunosanganisira mabasa akadai sekusvetuka-svetuka, mabvi akakwirira, uye kutenderera maoko kwemaminitsi mashanu kusvika gumi kunowanzo kurudzirwa.
Kurovedza Mwoyo: Mwoyo weKuvaka Simba
1. Kufamba Uye Kumhanya
Kufamba nekumhanya ndiwo maekisesaizi ekutanga emwoyo anogona kuwedzera simba. Vatangi vanogona kutanga nekufamba nekukurumidza vasati vafambira mberi pakumhanya nekumhanya. Kudzidzira kwenguva pfupi, uko kunochinjana pakati pekumhanya nesimba zvakanyanya nekufamba nesimba shoma, kunogona kubatsira zvikuru.
2. Kutasva bhasikoro
Kutasva bhasikoro ibasa rakanaka kwazvo risingakuvadzi mwoyo rinosimbisa tsandanyama dzemakumbo. Kunyangwe uchida kutasva bhasikoro mumugwagwa, kutasva bhasikoro mumakomo, kana kutasva bhasikoro usingachinji, ronga kuita zvidzidzo zvinogara zvichiitwa, zvine mwero kusvika zvakanyanya, zvemaminitsi makumi matatu.
3. Kushambira
Kushambira kurovedza muviri kwakazara kunowedzera simba remwoyo netsandanyama. Kusasimba kwemvura kunowedzera simba retsandanyama dzako, zvichiita kuti rive kurovedza muviri kwakanaka kwekuvaka simba pasina kumanikidza majoini ako.
4. Kukwasva
Kukwasva kunobatanidza zvese zviri zviviri hutano hwemwoyo uye simba. Kunonyanya kunangana nemuviri wepamusoro asiwo kunobata moyo nemakumbo, zvichiita kuti ive kurovedza muviri kwakazara kunovaka simba.
Kudzidziswa Simba: Kuvaka Kutsungirira kuburikidza Nesimba
Kunyange zvazvo maekisesaizi ecardio achikosha, kurovedza muviri nesimba kunoitawo basa guru mukuwedzera simba. Kuvaka simba remhasuru kunobvumira muviri wako kuti uite mabasa emuviri kwenguva refu usinganeti nekukurumidza.
1. Kurovedza muviri
a. Kusundidzirana
Kusunda muviri (push-ups) inzira yakanaka yekuvaka simba remuviri wepamusoro uye kutsungirira. Tanga nekudzokorora kakawanda sezvaunokwanisa uye wedzera zvishoma nezvishoma nhamba yacho.
b. Mapuranga
Mapuranga anosimbisa moyo, mapendekete, nemusana, izvo zvakakosha pakuchengetedza chimiro chakanaka uye kuderedza kuneta. Edza kuchengetedza nzvimbo yepuranga kwenguva yakareba sezvo simba rako richivandudzika.
c. Kumira nemakumbo madiki (squats)
Maekisesaizi aya anotarisa pasi pemuviri uye anogona kuitwa chero kupi. Anovaka tsandanyama dzemakumbo, izvo zvakakosha pamabasa akaita sekumhanya nebhasikoro.
2. Kudzidzira kweResistance Band
Mabhande ekudzivirira muviri zvishandiso zvinokwanisika kushandiswa, zvinotakurika zvinowedzera dambudziko pakurovedza muviri kwako. Maekisesaizi akadai semabhande anodziviswa kukanda mabhora, kudzvanya pamusoro, uye kufamba-famba nemabhandi zvinogona kuwedzera kutsungirira kwetsandanyama uye kubatsira pakusimbisa simba.
Kuchinjika uye Kuenzana: Magamba Asingaimbwe
Kuchinjika uye kuenzana zvinowanzo furatirwa panyaya yekutsungirira. Kuchinjika kwakanaka kunoita kuti kufamba kuve nyore, kuderedza kushandiswa kwesimba uye kunonotsa kutanga kwekuneta.
1. Yoga
Yoga inosanganisa simba, kuchinjika, uye kurovedza muviri zvine mwero. Maitiro akadai se "downdog", "warrior poses", uye "sun salutation" zvakanaka pakuvaka kutsungirira kwemuviri nepfungwa.
2. Pilates
Pilates anonyanya kutarisisa simba remuviri, kuchinjika, uye kuziva muviri. Maekisesaizi ePilates akadai sekutenderera makumbo, kutenderera-kukwira, uye kuchinja-chinja kwemapuranga kunogona kuvandudza kutsungirira kwetsandanyama uye kubatsira pakutsungirira kwemuviri wese.
Maitiro Ekufema: Kugadzirisa Kushandiswa Kweokisijeni
Kufema zvakanaka kwakakosha pakushandisa okisijeni zvakanaka, izvo zvinokanganisa simba remuviri.
1. Kufema neDiaphragmatic
Kufema nekufema mudumbu, kana kuti kufema mudumbu, kunowedzera kugona kwemapapu uye kunovandudza kudya kweokisijeni. Dzidzira nzira iyi nekurara nemusana wako, kuisa maoko ako padumbu rako, uye kufema zvishoma nezvishoma, uchiita shuwa kuti dumbu rako rinomuka pese paunofema.
2. Kufema Nemiromo Yakapwanywa
Kufema miromo yakapwanyika kunobatsira kudzora kushaya mweya panguva yekushanda nesimba. Fema zvakadzama nemhino dzako woburitsa mweya zvishoma nezvishoma nemiromo yakapwanyika, sekunge uri kudzima kenduru.
Kupora: Kiyi Yekutsungirira Kunogara Kwakasimba
Kupora chinhu chakakosha pachirongwa chekusimbisa simba. Zvinobvumira tsandanyama kugadzirisa, kugadzirisa, uye kukura nesimba. Isa mabasa akaita sekuputira furo, kutambanudza, uye kurara zvakakwana mumaitiro ako ezuva nezuva kuti ugone kupora.
1. Kupora Kwakasimba
Mabasa akareruka akadai sekufamba netsoka, kuchovha bhasikoro zvinyoro-nyoro, kana kushambira zvinogona kuwedzera kuyerera kweropa uye kubatsira kupora kwetsandanyama pasina kuwedzera kuneta.
2. Kunyorovesa Mvura uye Kudya Zvinovaka Muviri
Kunwa mvura yakakwana uye kudya zvine mwero kwakapfuma mumapuroteni, mavitamini, uye zvicherwa zvinotsigira kugadzika kwetsandanyama uye simba. Chinangwa chekudya musanganiswa wemacarbohydrate, mapuroteni, nemafuta ane hutano kuti usimbise simba rako.
Zvirongwa zvePhysiotherapy Zvakagadzirirwa Iwe
Kunyange zvazvo maekisesaizi aya achigona kuvandudza simba remuviri zvakanyanya, zvinobatsira kubvunza nyanzvi yezvekurovedza muviri kuti uwane chirongwa chakagadzirirwa zvaunoda uye zvinangwa zvako. Nyanzvi yezvekurovedza muviri inogona kuongorora nhanho yako yekurovedza muviri parizvino, kuona nzvimbo dzekuvandudza, uye kugadzira hurongwa hwakazara hunobatanidza simba, kushanda kwemoyo, kuchinjika, uye nzira dzekupora.
mhedziso
Kuvaka simba remuviri inzira ine mativi akawanda inosanganisira kusanganisa maekisesaizi emwoyo, kurovedza muviri nesimba, kushanda nesimba, kufema zvakanaka, uye kupora kwakakodzera. Kurapa muviri nenzira yakarongeka yekuwedzera kutsungirira, zvichiita kuti ugone kusangana nezvinodiwa zvehupenyu hwezuva nezuva uye zvemitambo nesimba uye simba remuviri. Nekubatanidza maekisesaizi nemazano akatsanangurwa muchinyorwa chino, unogona kutanga rwendo rwekuvandudza simba remuviri uye kugara zvakanaka. Yeuka, kugara wakasimba uye kufambira mberi zvishoma nezvishoma ndizvo zvakakosha pakuvandudza muviri, saka ramba wakazvipira uye unakirwe nerwendo rwekuva munhu akagwinya, ane simba remuviri.
