Kodi chingakhale chowopsya choyipa? Kodi kettlebell iyi ndi phazi idzagwa ... Ndipo kuti thupi silingakhale lokonzekera katundu, simunaganize?
Kwa chaka tsopano, pamene mwaiwala njira yopita ku masewera olimbitsa thupi, kapena muli aulesi kwa miyezi itatu yokha, ziribe kanthu, akulemba Health. Pazochitika zonsezi, iwe ndiwe woyamba kuthupi. Kuti mudziyese nokha, ndizolondola kuti muthe mayesero anu musanapite kukadokotala.
Pazochitika zisanu ndi ziwiri (10), munthu watsopano wopita kuchipatala amafunitsitsa kulimbana, koma thupi lake silikuphunzitsidwa. Choncho, choyamba, muyenera kuyesedwa ndi cardio pa veloergometer, kudziwa mlingo wa chipiriro - wotsika, wautali kapena wapamwamba, - komanso, kuti, kusankha choyenera komanso mwamsanga wa maphunziro.
Kupirira koyenera kumachokera ku cholowa, koma kungathandizenso ndi mtima wa mtima: kuthamanga, ndipo ngati ukutsutsana, kuyenda pa mphunzitsi wotchedwa elliptical kapena papepala, mapepala othamanga, othamanga madzi. Kugwira ntchito katatu pa sabata kwa mphindi 50: Mphindi 10 - kutenthetsa, pafupi mphindi 30 - zochita zazikulu ndi mphindi 15 - chiguduli, pomwe mpweya umachepa. Ndipo kotero miyezi 1,5-2, ndiyeno, ngati simusowa makalasi, kupirira kumapangika, masewera amakula.
Kuchuluka kwa mtima (HR) kumayang'aniridwa pogwiritsa ntchito mlingo wa mtima - wokha kapena wokhazikika pa simulator. Ngati panthawi yophunzitsira ndi yayikulu kuposa yovomerezeka, kuchepetsa tempo kapena kuchotsa zinthu zochepa.
Kuwerengera kwa kutentha kwa mtima malinga ndi zomwe Carvonen analemba
Kunama komanso kumasuka, kuwerengera "kupuma". Tsimikizani malire apamwamba ovomerezeka a mtima mogwirizana ndi mayendedwe:
chifukwa chopirira - (220 - zaka - kupuma) x 0.65 + kupuma;
pafupipafupi - (220 - zaka - kupuma) x 0.75 + kupuma.
Chobisika chabisika
Munthu wolemera kwambiri amabwera ku masewera olimbitsa thupi. Zikuwoneka kuti zimakhala zachilendo, ndipo mayesero pa ergometer ya njinga amasonyeza, kupirira ... Zikuwoneka kuti palibe zopinga. Koma ife timayesa kuthamanga kwa magazi pambuyo pa mayesero pa cardio ndikupeza 160/95 mm Hg. Art. Ichi ndi chomwe chimatchedwa hypertonic mtundu wa zomwe zimachitika ku katundu, ndipo pakadali pano, ngakhale kuti maseŵera olimbitsa thupi amatha kukhala ochepa kwambiri, madokotala amachenjeza.
Pambuyo pa miyezi iwiri yophunzitsa munthu akhoza kutaya makilogalamu angapo, kupanikizika kumakhala kozolowereka, ndipo katundu akhoza kuwonjezeka. Onetsetsani kuthamanga kwa magazi musanafike ndipo mutatha katunduyo mukhale masabata awiri. Mwinamwake, kufufuza kwa katswiri wa zamoyo kukufunikanso.
Gutta-percha dislocation
Iwe uli pa treadmill. Inu mosasuntha mutembenuzira phazi lanu ndi-o! Zimangokhala kuti zigonjetse ululu, kupita ku nyumba. Mungathe kuletsa vutoli podziwa ngati muli ndi chizoloŵezi chothamangitsa, ndiko kuti, ndi chikhalidwe cha mitsempha yotani.
Kuyesedwa kovuta
Yesetsani kumabweretsa chidutswa cha burashi kutsogolo mkatikati mwa nsonga, popanda kudzidalira nokha. Kawirikawiri, mtundawo ndi masentimita 7 mpaka 10. Ngati osachepera masentimita 7 kapena chala chimakhudza chingwe, muli ndi mitsempha yofewa.
Ndi mitsempha yofewa, chiopsezo cha kuvulala chikuwonjezeka, pali chiwerengero choyambitsa kusuntha, kupasuka kwa mitsempha, microtrauma ya msana. Pa zochitika za aerobic, kuchita masewera olimbitsa thupi, kuvala zotsekemera, kuthamanga pogwiritsa ntchito nsapato zapadera. Pofuna kupewa tizilombo toyambitsa matenda komanso ngakhale kutuluka kwa mitsempha, chitani machitidwe otambasula mukangotha kutentha kapena m'madzi. Ndipo onetsetsani kuti mukuyesera kupanga ndi kusunga mnofu wa corset bwino - idzakutetezani kuvulala.
Microhazards kwa msana
"Ng'onoting'ono" ndi, ndithudi, yaing'ono, yopanda phindu. Koma kokha poyang'ana. Kutalika kwafupipafupi, kupweteka kwapadera kwa msana ndi ziwalo kumabweretsa matenda aakulu: osteochondrosis, osteoarthrosis ndi ena.
Ndiyenera kuchita chiyani? Yembekezani mpaka minofu yomwe simukuzoloŵera ku katunduyo imakula kwambiri. Osagona pabedi, ndithudi. Musayambe ndi masewera olimbitsa thupi ndi masewera a masewera, koma ndi kusambira (makamaka kupweteka kapena kumbuyo), aqua aerobics, pilates. Zochita zamphamvu ziyenera kuchitidwa pokhapokha ndi zolemetsa zochepa - mwachitsanzo, ndi mabomba okwana 0,5 makilogalamu, akugona kumbuyo kapena m'mimba, kuti musatenge katundu wokhomerera pamsana. Kulemera kwa kulemera kwa kulemera kwa pang'onopang'ono.
Samalani khosi! Simungathe kumangirira mutu wanu (monga anthu ambiri), kutero ndi mapulusa otsala, kumanja, kumbuyo, kutsogolo. Ndi bwino, pang'onopang'ono, kuti musapweteke khola lachiberekero. Ngakhale kugwedeza makina osindikizira, musaiwale za khosi: musati muyang'ane ndi manja anu, kuyesera kupukusa mutu wanu, koma kungomangiriza zala zanu kumbuyo kwa mutu wanu; miyendo imatulutsa mphamvu ya mimba, osati khosi.
Komabe - ndipo izi sizithunzithunzi - ndizofunika kwambiri panthawi yophunzira ndikumwetulira momasuka! Chochita chophwekachi chimachepetsa msana wamtunduwu. Milomo yowumitsa kwambiri, pamutu pamaso ndi mano opunduka, m'malo mwake, zimapangitsa kuti minofu ikhale yovuta. Choncho kumwetulira nthawi zambiri!
Kusunthika koopsa kwa wobweranso
► Kutembenuka kumbuyo ndi kutsogolo kwanthawi imodzi;
► kukweza mphamvu yokoka pamodzi pang'onopang'ono kumbali;
► Mukamachita zolemetsa, pendetsani thupi lanu kuchokera pamalo omwe mumayimilira ndipo makamaka muwone bwino (ngakhale kusintha kwa vertebrae kwa wina ndi mzake ndi kotheka, ngati zowonongeka kale);
► kulimbika kwa axial pa msana - sizachabe kuti madokotala sakonda bar.
Ndipo pamapeto pake, malangizi othandizira aliyense: Pewani katundu wopanda ntchito.
Kuchita khama kwambiri sikupangitsa munthu kuchiritsidwa, koma m'malo mwake, amachepetsa chitetezo. Kudzisamalira nokha pa masukulu sikovuta.
Kuyesa
Zosangalatsa, koma zolondola. Ngati panthawi yophunzitsira mumatha kunena mawu angapo, kuimba "msitere mtengo wa piritsi unabadwa," ndipo panthawi yomweyi mukufuna kupuma m'mawu atatu alionse - zonse ziri bwino. Ngati mutsegula aliyense - kuchepetsa katundu.
Kuyesedwa kwa ululu
Mmawa wotsatira mutaphunzitsidwa, muyenera kutuluka pamgedi, popanda kuwononga dziko chifukwa cha ululu wa minofu. Palibe zabwino mu ululu uwu: ndi 80% yogwirizanitsidwa ndi microtraumas ya minofu, osati ndi mapangidwe a lactic acid, monga anthu ambiri amaganiza. Nthawi yowonjezera kutentha kwambiri, sankhani katundu wochepa. Chizindikiro chabwino ndi chakuti pambuyo pa maola 48 mutayamba sukulu yotsatira ndipo simukupweteka.
Maphunziro amaletsedwa ndi chizungulire, kumverera kwa kutupa, dyspnea, kuoneka kwa thukuta lozizira, ntchentche pamaso panu, ndi kugunda kwa zoposa 100. Mphindi (ngakhale panthawi yopuma yaitali), kuwonjezeka kwakukulu kwa kuthamanga kwa magazi kapena 25% kuchepa kwa vuto loyamba.