Boka Health nokuti pensioners, avo havadi vaizokwegura

Kuti achengetedze utano zvizere vakwegura vanofanira kunyatsoongorora kuti hurongwa chiitwa. Health boka kuti pensioners kubatsira vanhu vakwegura kusimbisa majoini, tsandanyama, kuwedzera simba, kuwedzera kufambisa, tiine kufema hurongwa, kumwoyo. Varayiridzi anoshanda contingent ichi vanosarudzwa kurovedza kwakadaro, izvo zvaizoita kudzivirira kukuvara kana kukuvara.

Chii nezvacho kana murairidzi kushanda nevanhu vakuru?

Exercises nokuti vakwegura muboka utano haafaniri kusanganisira basa nokukurumidza (marudzi kuzorwa wachi), kushandiswa simba (pfungwa kubhawa). The mutoro anofanira kugadziridzwa kufungisisa nomumwe murayiridzi wehurumende pamudyandigere. Kuita seti kurovedza vanhu vakura nani mangwanani. Kuwanda repetitions rimwe chete basa - hapana kupfuura 10 nguva.

Sei zvakanaka kuparadzira mutoro?

boka Health nokuti pensioners vaiita vaine varayiridzi ruzivo vanotevera kuti "vatsva" Usaita mazuva 2-3 mushure kutanga zvidzidzo pamwe muviri. Zvishoma nezvishoma kuwedzera nguva nebasa, akawedzera runoita itsva uye kurovedza. Zviri chinodiwa chokubatanidza kurovedza kufema (jimunasitikisi) pamwe panyama mabasa.

Option muviri kunzwisisa

boka Health nokuti pensioners muMoscow muna ose muruwa guru. vanhu vakwegura kupinda navo, kwete chete nokuda mitambo asiwo yokukurukura. Chii chinogona zvaisanganisira mukurovedza pasuru nezera iri boka?

1. Feet kufuka noupamhi mapfudzi, maoko anoiswa pamusoro bhandi. Nemusoro zvakanaka tilted kuruboshwe uye rorudyi (uyewo), kuedza kusvika nzeve. Zvino akaswedera mberi uye kutakura shure, kuedza kubata kwake chirebvu pachipfuva. Zvishoma nezvishoma, nokukurumidza inowedzera. Kana achiita pachiitwa ichi, musoro unofanira haifaniri zvayaitenderera paguyo. Somunhu kwokupedzisira Kufananidzira rinoitwa Kutenderera dzeraundi inofamba romusoro wake.
2. Kutanga chinzvimbo ndiyo chete. Zvishoma nezvishoma zvakabaya muviri kurudyi, kudhonza rworudyi kusvikira ibvi. Panguva iyoyowo simudza kuruboshwe ruoko kusvika axilla. Anoita zvakafanana dzakatenuka kuruboshwe. Munguva tsvakurudzo, tinoedza kuita chero mapato kamwe kamwe.
3. We kudzokera pokutangira chinzvimbo. Kuita raundi kwebasa pamafudzi. The shure panguva muchiitwa zvikuru woita, kuedza kuunza pamwe chipande.
4. Tine yedu tsoka fudzi upamhi oga, dhonzai maoko enyu pamberi pake. Kunoderedza uye anoparadzira maoko zvose panguva imwe chete, zvichiita pachiitwa "chigero". Zvadaro vanoita maoko ako ari tenderera inofamba.
5. Hands kupfeka bhandi, tsoka papfudzi-upamhi kunze. Dzokai kurudyi mutumbi, ipapo kudzokera kwayo hwepakutanga, dhonzai maoko ake. Yokudzokorora. mabasa, achitendeuka kuruboshwe, ipapo utore chepakutanga nzvimbo.
6. Tikagara pasi pasi, mubhedha pre mutete gymnastic bonde. Makumbo kudhonza mberi zvakanaka pum mutumbi, vachiedza kunanavira kumuromo kwematanda zvigunwe namaoko ake.
7. Inosendamira pamadziro, zvishoma nezvishoma simbisai maoko. Zvadaro, mumwe 1-2 nenamo nokubva parusvingo, kuedza kuita tilted shure, maoko ake kubata madziro. Dzokera chepakutanga nzvimbo.
8. Nhema kumusana kwako, tinoisa mumaoko mapato. Pamabvi Vanokunga makumbo, Muisimudze rave, kuedza kubata pamabvi chipfuva.

Health boka nokuti pensioners vanogona kushandisa dzimwe nzira kuti kushandisa, chinamatidzwa kana kuchinja mabasa nekuda mudzidzisi kungwara. Kana zera uye mumuviri ezvinhu achibvumira, zvinokwanisika kuwedzera makirasi panguva yokurovedza muviri kuchovha, Skiing. Panewo mapoka chaiyo utano nokuda vakwegura (mu St. Petersburg uye mamwe maguta) muna nembiya, kushandisa mvura jimunasitikisi.

mhedziso

Hakuna chinhu chakadai pakukwegura kune vanhu vari kufara pfupi zuva mangwanani Zara, anogara achishanyira dziva, unofamba mupaki nevazukuru vavo, kutungamirira mararamiro utano. boka utano yakawanda nokuda pensioners vakasikwa kuti vave nechokwadi kuti vanhu havana kunzwa maturo vanhu vakwegura, kwenguva refu sezvinobvira akaramba muduku, akangwara, vanoshingaira.