Upenyu huri mumitambo, iyo inonyanya kukosha kune vakwegura.Maererano nemaitiro evanhu vakwegura, zvinhu zvemitambo zvakakodzera zvekushanda kwechando zvinofanira kunge zvichibva pamusimboti wekunonoka uye unyoro, unogona kuita kuti muviri wose uwane basa, uye chiyero chebasa chiri nyore kugadzirisa uye kubata uye nyore kudzidza.Saka vakwegura vanofanira kurovedza muviri sei munguva yechando inotonhora?Ndezvipi zvinodzivirira kune vakwegura mumitambo yechando?Zvino, ngatitarisei!
Ndeipi mitambo yakakodzera kune vakwegura munguva yechando
1. Famba nesimba
Kana munhu achidzinga “dikita rinofamba”, tembiricha yemuviri inokwira nekudonha zvinoenderana, uye iyi nzira yekushanduka kwekushisa kwemuviri ichaitawo kuti tsinga dzeropa dziwedzere.Kunyanya munguva yechando inotonhora, tinofanira kusimbirira pakuita maekisesaizi mazuva ese.Kushamwari dzakura, inzira yakanaka yokurovedza muviri zuva nezuva, uye inofanira kupedza inenge hafu yeawa nguva imwe neimwe.
2. Tamba Tai Chi
Tai Chi ibasa rakakurumbira zvikuru pakati pevakwegura.Inofamba zvakanaka uye iri nyore kubata.Kune runyararo mukufamba, uye kufamba mukunyarara, kusanganiswa kwekuoma uye kupfava, uye kusanganiswa kwechokwadi uye chaiyo.Nguva dzose tsika yeTai Chiinogona kusimbisa mhasuru nemapfupa, kurodza majoini, kuzadzazve qi, kudya pfungwa, kusunungura meridians, uye kukurudzira kutenderera kwe qi neropa.Iine mubatsiri wekurapa maitiro kune dzakawanda zvirwere zvisingaperi zvehurongwa.Kuita nguva dzose kunogona kurapa zvirwere uye kusimbisa muviri.
3. Kufamba uye kukwira masitepisi
Kuti kunonoke kuchembera, vakwegura vanofanira kufamba zvakanyanya sezvinobvira kuti vashandise misumbu yemakumbo uye kumashure, kuvandudza kupararira kweropa kwemisungo nemapfupa, uye kuderedza kuitika kweasteoporosis;panguva imwe chete, kufamba kunogonawo kushandisa mabasa ekufema uye circulatory systems.
4. Kutuhwina muchando
Kushambira kwechando kwave kwakakurumbira pakati pevakwegura mumakore achangopfuura.Zvisinei, kana ganda richitonhora mumvura, tsinga dzeropa dzinobata zvakasimba, zvichiita kuti ropa rakawanda reropa riyerere mukati memwoyo uye matishu akadzika emuviri wemunhu, uye kuwedzera tsinga dzeropa dzenhengo dzemukati.Kana ichibuda mumvura, mitsipa yeropa muganda inowedzera maererano, uye ropa rakawanda rinoyerera kubva munhengo dzomukati kusvika kune epidermis.Kuwedzera uye kuputika uku kunogona kuwedzera elasticity yetsinga dzeropa.
Kuchengetedza kwemitambo yechando kune vakwegura
1. Usakurumidza kurovedza muviri
Vakwegura havafaniri kumuka nokukurumidza kana kukurumidza muchando chinotonhora.Mushure mokumuka, vanofanira kugara pamubhedha kwekanguva uye kushandisa mhasuru dzavo nemapfupa kuti zvishoma nezvishoma kukurumidze kutenderera kweropa uye kujairana nenharaunda inotonhora yakapoteredza.Nguva yakanakisa yekubuda kunoekisesaiza kubva na10am kusvika na5pm.Paunobuda unofanira kudziyirwa.Iwe unofanirwa kusarudza nzvimbo ine leeward uye ine zuva, uye usaite kurovedza muviri munzvimbo ine rima umo mhepo iri kuvhuvhuta.
2. Usarovedzera muviri usina chinhu
Vasati vakwegura vaita mitambo mangwanani, zviri nani kuwedzera simba rakati, zvakadai sejusi rinopisa, zvinwiwa zvine shuga, nezvimwewo. inotakurwa panguva yemitambo yemumunda yenguva refu kudzivirira kudonha kwekushisa nekuda kwekuderera kwekushisa uye kunyanyisa kushandiswa kwesimba panguva yemitambo yemumunda, izvo zvinozoisa hupenyu uye hutano munjodzi.
3. Usa "kamwe bhureki" mushure mekuita maekisesaizi
Kana munhu ari kurovedza muviri, ropa rinopiwa kumisungo yemakumbo ezasi rinowedzera zvakanyanya, uye panguva imwechete, ropa rakawanda rinoyerera kubva kumakumbo ezasi richidzokera kumwoyo pamwe chete nematsinga.Kana iwe ukaerekana wamira wakamira mushure mekuita maekisesaizi, zvinozoita kuti ropa rimire mumakumbo ezasi, risingadzokeri nenguva, uye mwoyo hauzogamuchire ropa rakakwana, izvo zvinozokonzera dzungu, kuda kurutsa, kurutsa, uye kunyange kuvhunduka.Vakwegura vachava nemigumisiro yakakomba zvikuru.Ramba uchiita mamwe mabasa anononoka kuzorora.
4. Usaita kuneta
Vakwegura havafaniri kuita zvinhu zvinonetesa.Vanofanira kusarudza mitambo midiki neyepakati, yakadai saTai Chi, Qigong, kufamba, uye maekisesaizi emahara.Hazvikurudzirwi kuita zvigadziro zvemaoko, kukotamisa musoro wako kwenguva yakareba, kamwe kamwe sendamira mberi uye kukotama, sit-ups uye mamwe mabasa.Izvi zviito zvinogona kukonzera kamwe kamwe kuwedzera kwecerebral blood pressure, kukanganisa kushanda kwemoyo nehuropi, uye kutokonzera zvirwere zvemoyo uye cerebrovascular.Nekuda kwekuderera kwemusuru contractility uye osteoporosis yevakwegura, hazvina kukodzera kuita somersaults, big splits, fast squats, kukurumidza kumhanya nemimwe mitambo.
5. Usapinda mumitambo ine ngozi
Kuchengetedza ndiyo inonyanya kukosha yekurovedza muviri kwechando kune vakura, uye kutarisisa kunofanirwa kubhadharwa kudzivirira tsaona dzemitambo, kukuvara kwemitambo uye kurwiswa kwechirwere.
Nguva yekutumira: Feb-16-2023