Morning muviri vakwegura: features, zviitwa, mitemo uye nhungamiro

Morning kurovedza - ichi kufamba nyore, kuti vakatevera nokukurumidza pashure ukamuka. Vanoomerera mutemo uyu kunokosha zvikuru kuti vaduku vakwegura vanhu. Uye muchikwata wokupedzisira kunoda kugara muviri kunyange zvakawanda, nekuti sezvo upenyu pensions uye comorbidities kuderedza kushoma locomotor basa. Musafunga kuti uri ikozvino zuva rekuzorora kana maviri uye kusagadzikana dzokera shure. Zvinofanira nhema pamubhedha Kanenge rimwe zuva, uye mangwanani akatevera vosimba achava kunyange zvakaoma. Uchiraira vakwegura - ndiyo nzira imwe refu uye hunofadza, pasina tsandanyama uye kurwadza kwemajoini.

Zvakaitika madzitateguru

Kutaura zvazviri, zvimwe vaiziva zvakanakira muviri muRoma yekare varapi. Asi zvino zvakanga zvakaoma kufungidzira mumwe mupenyu murume, akanga avete kana agere aizova sekuda pari rinobvumira avhareji retiree. Uchiraira vakwegura - ndiko kuti basa uye simba, izvo vakawanda havana zvakakwana.

Kazhinji, vanhu vanogara kuita zviitwa, kukanda basa iri makore 40-50. Uye pasina. Murume anoramba pachake yepanyama mutoro, uye somugumisiro kufamba kuva zveufende inonyangarika simba uye liveliness. Uye chikuru chikonzero - kungotadza nokusarovedza muviri. Funga chinhu mashandiro inomira mira kwenguva yakati. Zviri nyore kuti iye shure vakaicheka? Murume - kupfuura kunzwisisa hurongwa.

Basa muviri

Uchiraira nevakwegura saka simba unotipa simba mugumisiro kuti dzimwe nguva anogona kukwikwidzana kunyange zvinodhaka ano. Ndizvo chete mudyandigere pamusoro jimunasitikisi kunokosha chaizvo kuwedzera upenyu anotarisirwa. Akaita zvakanyatsorongwa kuitwa chaiwo nzira, ane kwaibatsira pamusoro zvomukati uye hurongwa, uyewo anovandudza kukwanisa kushanda.

The huripo pamusoro izvo mhosva kunobva vakwegura

Chekutanga zvose zvakafanira kubvunza chiremba weruwa. Aigara kucherechedza mamiriro utano hwako, unogona kukuudza muviri mhando haina varumbidzwa kunomumwe unyanzvi hwaunoda zano yakawanda usati kutanga zuva maekisesaizi.

Uchiraira vakwegura - hazvisi basa rakaoma uye kurangwa, uye nyore uye inofadza muitiro. The mutoro inofanira kutanga kubva vashomashoma uye kukura zvishoma nezvishoma pamwe chido murwere kuita maekisesaizi uri. No mhirizhonga navo harifaniri, kuita zvakawanda sezvaungagona. Kana munguva kuurayiwa chiitwa, uchanzwa marwadzo - icho chiratidzo kumisa.

zviitwa All ngazviitwe wakadzikama, akayera nzira. Uchiraira vakwegura - harisi kurovedza Spartan pano pamusoro murege kuda chero zvinyorwa. Zvakakosha chaizvo uye akarurama mutinhimira kufema. The kamuri inofanira zvakanaka ventilated, zvakanaka pamberi makirasi anobatsira maminitsi mashoma kuti famba mumba.

Kudzivirira vagari kuomarara uye osteoporosis

Ndiro dambudziko nhamba rimwe ari oga zera, izvo nyore anogadziriswa mangwanani muviri vakwegura. Ndiite zvokusimbisa muviri zvakakodzera ose zuva, ichiwedzera zvishoma nezvishoma mutoro. Kuchitanga chine muchiitwa mitsipa. Ndiwo kupfuura kuoma chikamu marangwanda yedu, kazhinji kutemwa ndiwo mugumisiro nezvinetso ino chaiyo nomuzongoza.

Kutanga chiitwa, unogona achiri akarara pamubhedha. Kuti aite izvi kakawanda flexion uye kuwedzera pamutsipa nokuku. Edza kuchengeta kufamba dzakanga chaizvo panokwanisika. Zvadaro kutevera kwakarerekera mutsipa kubva pamafudzi kusvika mumwe. Unogona kuita matatu gumi repetitions kurutivi rumwe norumwe. Rounding kunze akaoma dzinokanganisa uye majana kwemitsipa kurudyi nokuruboshwe.

ruoko zviitwa

Uchiraira vakadzi vakuru kuti vave nechokwadi kuti kusanganisa ruoko sangano. Varicose mutsinga, ropa stasis, thrombosis - ichi zvose haisi isingawanzowanikwi chakajairika ari pamudyandigere zera. Chokwadi, mishonga haina akadzima, asi kudya mishonga kuchirapa muviri kushanda kwazvo.

Zvino unogona kugara pasi uye kuita ruoko kurovedza. vanobwembura wokutanga uye unbend phalanges. Mushure kushandira zvakanaka, unogona kutanga vaikunga ruoko yose. Izvi zvinoteverwa munhu raundi inofamba pamaoko. Kutenderera First, ipapo counterclockwise. The wokupedzisira muviri yacho zvakaoma - a curl they at emaoko. Hand apo mativi vari twasu. Morning muviri vakwegura kunogona kunakidza dandadzo, kunyanya kana vaifarira vose vakaroorana.

Muchiitwa nokuti makumbo uye mutumbi

Achiri agere pamubhedha, kuita humwewo clenching uye unclamping nezvigunwe. Muviri nyore chaizvo, izvo zvinoreva kuti murege kuva matambudziko kuita repetitions. Pashure paizvozvo, vagokungurusa rutsoka kwakasiyana-siyana. 10-15 nguva imwe neimwe divi, asi zvinokwanisika uye zvakawanda.

Kana makaneta, unokwanisa kusimuka uye famba muduku muimba, uye ipapo mberi. Zvadaro ucharega achidhonza uye muchivabvuta kumusoro. Kuita basa apo akagara. Zvino imi muri kumirira vaikunga makumbo panguva ibvi uye chiedza squats.

Muchiitwa kusimbisa tsandanyama

Kunyange kana mutoro pamusoro mwoyo contraindicated zvachose, unogona kunhonga dzinotevedzana Isometric muviri, chisingafaniri kukuvadza chero chirwere. Chinonyanya kukosha ndechokuti vanhu kuderedza dzimwe tsandanyama uye, kukunda nemishonga, rinochengeta nayo mumamiriro ezvinhu ichi masekonzi mashoma. Nokuti mumwe tsandanyama boka unogona kubuda pachedu yakatarwa yayo. Somuenzaniso, pane imwe chinozivikanwa muviri nyore chaizvo uye inobudirira duku tsandanyama kwemaoko uye minwe. Imi chete vanofanira kuisa minwe ruoko rwake rworuboshwe kurudyi uye vasisavadi zvakaenderana. hapana zvishoma yaizivikanwa shanduro Workout kuti tsandanyama pamusoro pamafudzi nebhanhire. Kirasipi maoko enyu zvechizarira uye, pasina rokuizarura, kudhonza maoko voga. Isometric muviri, pasinei pachena nyore uye zvakanaka, zvinofanira kusarudzwa nomumwe nokuda kupinda chiremba.

Profilakticheskaya kufefetedza

Iva nechokwadi kuti kupedza mangwanani yakatarwa kurovedza kufema. Pasinei isu kugara kufema zvakanaka pedzera chete yokumusoro chikamu mumapapu. Kuti vakwanise uye navamwe nzvimbo, zvakakodzera aite nyore muviri zuva nezuva. Kubva agere chinzvimbo zvishoma nezvishoma kuiparadza ruoko, bata mweya yenyu ive masekondi mashoma uye ndatura befu. Hands panguva ino kutungamirira muchipfuva.

Zvino tora befu, maoko enyu uye mubatirire mweya yenyu ive wechipiri. Zvadaro ndatura panze, ndakabata maoko akapeta pamusoro chipfuva gondo makumbo hwakakungwa pamabvi kuti mudumbu.

Kudzivirira varicose mutsinga uye thrombosis

Morning muviri vakadzi vakuru kuti vave nechokwadi kuti inosanganisira kurovedza izvi, nokuti rinoda kukurumidza pakati kwakanaka bonde dambudziko varicose mutsinga. Zviitwa kuti kudzivirira uye nokururamiswa chirwere ichi nyore chaizvo, asi zvisinei inobudirira.

Avete shure kwako, simudza makumbo enyu uye tenderera That the pedals ari pabhasikoro. Kana muviri vazorore maminitsi mashoma uye kutevera kwebasa tsoka afanane vachipiwa chigero. The daily waivako kurovedza kwakadaro kuchaita kuvandudza zvikuru unhu hwako noupenyu.