Ko matanho Vangani unoda zuva kuderedza uremu?

Chinhu chokutanga chaunofanira kuziva sei matanho akawanda unofanira kuita zuva kuderedza uremu - zvanzi matanho anofanira kuva kuzvifadza, uye vakadaro, kana ukanonoka yokupedzisira chitima kumba kwako.

Kuti tatanga mashandiro kurema kurasikirwa runodiwa avhareji kumhanya 7 km / h. Panguva iyi zvazvingava, unofanira kufamba kanenge hafu yeawa. Chikonzero ndechokuti kufamba ndanatsiridza kana slimming uchazara muviri. Chete mumamiriro ezvinhu akadaro achava zvikomborero pachena kufamba, izvo kare mwedzi pasina yokurovedza muviri uye anokosha muviri unokwanisa kurasikirwa kusvika 5 kg yokufutisa. Kana kuita nguva dzose, pane mukana achitevera mwedzi mitanhatu kuti muviri wakasimba uye akanaka.

Saka sei matanho akawanda zvaunofanira kuita pazuva? The zvakawanda, nani. Chikurukuru, tsandanyama vakatanga kushanda nokushingaira, wakakurumidza kwemwoyo, uye ziya akanga achidira karwizi.

How kuyera avhareji achifamba nokukurumidza?

Sezvambotaurwa pamusoro, kushandiswa achifamba ari kumhanya vachatitaka 7 chete km / h. Asi mumwe munhu akasiyana danho upamhi. Saka sei kuyera akurumidze hwevanhu, kuziva chokwadi zvakadini unofanira kufamba zuva?

Chokwadi kuti avhareji nokukurumidza hakupimwi nemakiromita, asi matanho paminiti, kunyange pashure imire panzvimbo imwe unogona kuenda, kuti Activate basa rose muviri. Saka, unofanira kutanga kuziva nhamba dzako kwenhambwe rapera mune miniti imwe.

The slowest kufamba - zviri 60 nhanho paminiti, anonoke - 80, avhareji - 110, kutsanya - 130, zvikuru kutsanya - vanopfuura 140.

Health uye akakwana mufananidzo - zviri 10 000 matanho

Sezvo kare pamusoro apa, mashoko zvaida kure nokuda uremu zvakafanira ngaaverenge nhamba matanho.

The British Department of Health akaisa mberi yepamutemo mashoko pamusoro sei kure unofanira kuenda pazuva, Hakuzi kudarika kana zvishoma - 10 000 matanho. Kutaura zvazviri, hapana zvakaomesa nezvazvo. Zuva nezuva munhu anoenda kuburikidza anenge 3,000? Km - basa, kunotenga, famba famba mumba. Vamwe vanongoda kusvika, kunyanya nokukurumidza kumhanya. Enough kwemaminitsi 20-30 kuti vatore zuva kota.

kosha sei kufamba

Walking inobatsira chaizvo rose muviri. Kunyange panguva avhareji kumhanya hwokufamba womunhu muviri unotanga kushanda chaizvo zvakasiyana. Somuenzaniso, mune imwe nguva kufamba aligns ari nomuzongoza, saka kuti zviremera zvose vari nzvimbo kuisa nayo.

All nhengo dzakavandika dzevanhu vari nomuti okisijeni pane sokufambisa, akadzinga chepfu uye muchetura. Kana kuita nguva dzose, kufamba kunoderedza ngozi matambudziko nemidziyo ropa uye mwoyo. Walking normalizes BP uye remafuta akawandisa anoratidza. Uye, chokwadi, muviri inova zvakakodzera uye tetepa.

Kufanana vangani matanho zvaunofanira kuita muzuva

First unofanira zvakakwana kuongorora mamiriro utano hwavo. On hwaro ichi, tinogona kupa kupfuura yakananga mhinduro yomubvunzo wokuti sei matanho akawanda unofanira kuita muzuva.

Zviri nani kutanga zvishoma nezvishoma, kana pakarepo pakudzinga tichava kazhinji kupisa panze pakutanga chaipo. Mukuwedzera, wokutanga nani kuenda kunopfuura duku asi nokukurumidza. Saka iwe kuva vakashinga uye vachikwanisa tifambirane mwedzi kurovedza kuwedzera ayo kumhanya matanho anosvika 120 paminiti.

Zviri nani kwete kuenda uzere dumbu, asi pashure anenge maviri maawa pashure zvokudya. Spine anofanira kururamisa, mapendekete voga. Kufema zvakanaka vanodawo: fema muna kuburikidza mhino dzako uye exhale achishandisa muromo. Kutaura apo kufamba hakusi zvakakodzera, kana kugogodza kufema uye kupfupika mweya anooneka.

Achifamba pachivara

Sezvataurwa pamusoro apa, zvinokosha makarindira, uye kuwanda kwenhambwe. Kana kuti zvimwe chikonzero hapana chido kana kukwanisa muchifamba mumugwagwa, unogona enda achifamba pachivara.

Saka, sei matanho akawanda anofanira kuitwa-nzvimbo mune zuva? About hafu, kana ukava mumugwagwa, saka achifamba pasi nani kushandisa muzviitiko.

Regai havatsiki chitsitsinho uye panguva toe, mabvi ndokusimudza yakakwirira uye nesimba t ake maoko.

Rinhiko Ndinofambireiko rimwe zuva pamatanho

Kana mamiriro okunze kunze haakonzeri kufamba, iwe unogona kuritsiva nokufamba pamusoro nezvikwiriso. Panowo, mafambiro achange siyanei kubva dzose muviri.

Kutanga amusimudze of 4 span, kwete achipindira pamusoro matanho. Kupfuura pavo, mira uye mberi otdyshites. Zvishoma nezvishoma, unogona kuwedzera mutoro. Kana muviri wako chinozadzwa kushandiswa, unogona kutanga kuti ayambukire danho. Handikwanisi kubatisisa fenzi kana achikwira.

Chii chinofanira kuva kwemwoyo apo tichifamba

Monitoring kwemwoyo uye kufema - chinhu chinokosha kufamba. Kufema: kana paine kupfupika mweya, iva nechokwadi kuti kurega uye zororo kuti akwanise kufema. Heart rate: haafaniri kupfuudza ukoshi pamwe fomura ichi:

• 220 - zera rako - 50.

Kufamba kuti kubatsira uye kwete anokuvadza, zvakanakisisa usazvidza kusvika kunonyanyisa chechetere.

Imhandoi shangu kusarudza

unofanira kuva zuva kuderedza uremu Matanho vangani kuita, takawana, uye ikozvino tinofanira kubata nevaya shangu mhando nani kusarudza kuti chinangwa ichi.

Zvinotarisirwa pamusoro anosarudza kwete zvakawanda, asi usaregeredza navo. Kana kufamba ari kumhanya zvinopfuura 3-4 km / h mune zvakanaka shangu vanogona varikwizire Maronda akasiyana kana kunyange kukuvadza rutsoka.

Zvakanyanyokosha akakodzera kuti kufamba zvinyoronyoro shangu pamwe kwakaderedza inotsika. Panyaya iyi, musimboti chikamu apfugame zvakanaka. Shoes kunge chaiyo saizi, tsoka haafaniri kukambaira uye ugare zvakasimba muna shangu.

Mwedzi miviri pashure pakutanga unozonzwa simba pamuviri wake, uye pashure muviri anzwe handidi kuita batwa ndimu, uye yakachena uye azere simba. Zvadaro, kunzwa norunyararo uye kuwirirana, uchaona kuti zvaunoita zvose zvakanga zvisina maturo, nekuti kurarama upenyu zvinogoneka chete mune kumuviri. Kunobudirira ufambe!