Hupenyu huri mumitambo, iyo inonyanya kukosha kune vakwegura. Zvichienderana nehunhu hwevakuru, zvinhu zvemitambo zvakakodzera kurovedza muviri munguva yechando zvinofanirwa kunge zvakavakirwa papfungwa yekuti zvinononoka uye zvinyoro, zvinogona kuita kuti muviri wese uwane kurovedza muviri, uye huwandu hwekurovedza muviri huri nyore kugadzirisa nekubata uye huri nyore kudzidza. Saka vakwegura vanofanira kurovedza muviri sei munguva yechando inotonhora? Ndezvipi matanho ekudzivirira vakwegura mumitambo yechando? Zvino, ngatitarisei!
Mitambo ipi yakakodzera vakwegura munguva yechando
1. Famba nesimba
Kana munhu achiburitsa "dikita richifamba", tembiricha yemuviri inokwira nekudzika zvinoenderana, uye maitiro aya ekuchinja tembiricha yemuviri achaitawo kuti tsinga dzeropa dzinyatsosimba. Kunyanya munguva yechando inotonhora, tinofanira kusimbirira pakuita maekisesaizi zuva nezuva. Kune shamwari dzakwegura, inzira yakanaka yekurovedza muviri zuva rega rega, uye inofanira kugara kweinenge hafu yeawa nguva yega yega.
2. Tamba Tai Chi
Tai Chi chiitwa chinozivikanwa zvikuru pakati pevakwegura. Chinofamba zvakanaka uye chiri nyore kudzidza. Pane runyararo mukufamba, uye kufamba murunyararo, musanganiswa wekuomarara nekupfava, uye musanganiswa wezviri kuitika uye zvechokwadi. Kudzidzira nguva dzose kweTai Chiinogona kusimbisa tsandanyama nemapfupa, kurodza majoini, kuzadza qi, kupa hutano pfungwa, kusunungura meridians, uye kukurudzira kutenderera kweqi neropa. Ine mhedzisiro yekurapa pazvirwere zvakawanda zvisingaperi zvemuviri. Kudzidzira nguva dzose kunogona kurapa zvirwere nekusimbisa muviri.
3. Kufamba nekukwira masitepisi
Kuti vanonotse kukwegura, vakwegura vanofanira kufamba zvakanyanya sezvinobvira kuti varovedze tsandanyama dzemakumbo nemusana, vavandudze kutenderera kweropa retsandanyama nemapfupa, uye vaderedze kuitika kwe osteoporosis; panguva imwe chete, kufamba kunogonawo kubatsira kufema nekufamba kweropa.
4. Kushambira munguva yechando
Kushambira munguva yechando kwave kufarirwa nevakwegura mumakore achangopfuura. Zvisinei, kana ganda richitonhora mumvura, mitsipa yeropa inobonderana zvakanyanya, zvichiita kuti ropa rakawanda rienderere mumoyo nemukati memuviri wemunhu, uye midziyo yeropa yenhengo dzemukati iwedzere kukura. Painobuda mumvura, mitsipa yeropa iri paganda inokura zvinoenderana, uye ropa rakawanda rinoyerera kubva munhengo dzemukati kuenda kuganda. Kukura uku nekubonderana kunogona kuwedzera kusimba kwemidziyo yeropa.
Kuchenjerera mitambo yechando yevakwegura
1. Usaite maekisesaizi nekukurumidza
Vakwegura havafanirwe kumuka nekukurumidza kana kukurumidza munguva yechando. Mushure mekumuka, vanofanira kugara pamubhedha kwenguva yakati vachirovedza tsandanyama nemapfupa avo kuti vafambise ropa zvishoma nezvishoma uye vajairane nemamiriro ekunze anotonhora. Nguva yakanakisisa yekubuda kunorovedza muviri ndeyekubva na10am kusvika na5pm. Paunobuda, unofanira kuramba uchidziya. Unofanira kusarudza nzvimbo isina chando uye ine zuva, uye usarovedze muviri munzvimbo ine rima ine mhepo.
2. Usaite maekisesaizi mudumbu risina chinhu
Vakwegura vasati vaita mitambo mangwanani, zvakanaka kuwedzera simba rakati, senge muto unopisa, zvinwiwa zvine shuga, nezvimwewo. Chikafu chakakwana kana chikafu chinotakurika chine simba rakawanda (senge chokoreti, nezvimwewo) chinofanira kutakurwa panguva yemitambo yemumunda kwenguva refu kudzivirira kudzikira kwekushisa nekuda kwekupisa kwakaderera uye kushandiswa kwesimba rakawandisa panguva yemitambo yemumunda, izvo zvinoisa hupenyu neutano panjodzi.
3. Usakurumidza "kubhureki" mushure mekurovedza muviri
Kana munhu achiita maekisesaizi, ropa rinosvika mutsandanyama dzemakumbo epasi rinowedzera zvakanyanya, uye panguva imwe chete, ropa rakawanda rinoyerera kubva mumakumbo epasi richidzokera kumoyo richitevedza tsinga. Kana ukangoerekana wamira mushure mekuita maekisesaizi, zvinokonzeresa kusagadzikana kweropa mumakumbo epasi, izvo zvisingadzoke nenguva, uye moyo hauzogamuchire ropa rakakwana, izvo zvinokonzeresa dzungu, kuda kurutsa, kurutsa, uye kunyange kuvhunduka. Vakwegura vachava nemigumisiro yakakomba. Ramba uchiita mamwe mabasa ekuzorora zvishoma nezvishoma.
4. Usaite maekisesaizi aneta
Vakwegura havafanirwe kuita mabasa anorema. Vanofanira kusarudza mitambo midiki nepakati, yakaita seTai Chi, Qigong, kufamba, uye maekisesaizi emaoko asingabhadharwi. Hazvikurudzirwi kuita maekisesaizi emaoko, kukotama musoro wako kwenguva yakareba, kungoerekana wakotama wokotama, kugara pasi nezvimwe zvinhu. Izvi zvinogona kukonzera kuwedzera kweBP yeuropi, kukanganisa mashandiro emwoyo neuropi, uye kutokonzera zvirwere zvemwoyo netsinga dzeropa. Nekuda kwekudzikira kwesimba remhasuru uye osteoporosis yevakuru, hazvina kukodzera kuita somersaults, big splits, fast squats, fast running nezvimwe mitambo.
5. Usaite mitambo ine njodzi
Kuchengetedzeka ndiko kunonyanya kukosha pakurovedza muviri munguva yechando kune vakwegura, uye kungwarira kunofanira kupiwa pakudzivirira tsaona dzemitambo, kukuvara kwemitambo uye kurwiswa nezvirwere.
Nguva yekutumira: Kukadzi-16-2023