Kulipeza muyeso yambiri, tidzachita mobwerezabwereza pamene tigwira ntchito limodzi ndi timagetsi tomwe timagwiritsa ntchito mphamvu zowonetsera mphamvu, tidzakhala nthawi yaitali pamtunda. Oxygen ndizofunikira kutentha mafuta. Pokhapokha pokhalapo kwake komanso pambuyo pa mphindi 30-40 kuchokera kumayambiriro kwa maphunziro, mafuta amagawanika. Choncho, omwe akufuna kulemera thupi amalimbikitsidwa kuchita masewera olimbitsa thupi: Kutalika komanso msinkhu, kuti musagwedezeke. Kodi munayamba mwadzifunsapo kuti mukufunika kupuma kotani?
Kupuma - osapuma
Panthawi yophunzitsidwa timamva kuchokera kwa wophunzitsira kuti: "Khama - kutulutsa mpweya, kubwerera ku malo oyambirira - kuika". Potsatira zotsatirazi, tikuphunzitsa njira yopuma. Munthu wamba wosaphunzitsidwa amagwiritsa ntchito minofu ya mapapo 30-35%: minofu yomwe ikugwira ntchito kupuma imakula bwino. Ndili ndi zaka zambiri, timasiya kutuluka kwa chifuwa, kutayika kwa ziphuphu, ndipo zotsatira zake, zoposa 30% zatsalayo ndi 15-20% yokha, zomwe sizikwanira kuti aphunzire mokwanira. Pali mayeso apadera ndi kandulo.
Mphepo yachiwiri
Madokotala akhala akuphunzira kupuma kuyambira nthawi ya Hippocrates ndipo chaka ndi chaka amapanga zowonongeka mu njira yowoneka ngati yophweka. Exhale wa aliyense wa ife ndi wapadera, ngati zolemba zala. Pambuyo pozizira kuzizira kwa munthu ndikuziwonetsera kwa zizindikiro zingapo, timapeza "mapulogalamu opuma" omwe ali ndi zinthu zoposa 400. Mpweya wotulutsa mpweya umathandizira kupeza matenda a khansa, mphumu komanso schizophrenia. Matenda onsewa amatha kupezeka chifukwa cha mamolekyu omwe ali mumlengalenga. Kuti apeze khansa ya m'mawere, kufufuza kufunafuna mpweya kumapikisana ndi mammograms. Ndi kutuluka kwa mpweya, 70% ya poizoni amachotsedwa m'thupi: kumtunda kwa mapapu nthawi zambiri kuposa khungu. Madokotala ambiri amakhulupirira kuti mwa kupuma mokwanira, mungapewe zizindikiro zotero za ukalamba monga chidziwitso chosasuntha, kusowa mphamvu.
Kuthamanga
Pang'onopang'ono, onetsetsani kwambiri kupyolera m'mphuno, ndi kutulutsa zitsulo ziwiri m'kamwa, monga ngati kuyesa kutulutsa kandulo. Izi zidzakuthandizani mapapu anu kuti athandizidwe ndi kutuluka ndi kutulutsa mpweya wambiri.
Kuyimira kuthamanga pa malo a bar
Ikani manja anu pa sitepe ndikutsindika chonama, Kuyamikani ndi miyendo yanu, mukuyendayenda mu malo a bar kwa theka limodzi ndi theka. Thandizo lingathe kukhala ngati sofa, khoma, pansi. Pansi pothandizira, zimakhala zovuta kwambiri kuchita masewera olimbitsa thupi.
Kukonzekera + kwa cardio kukudumpha pa b osu
Pogwiritsa ntchito BOSU, pangani maulendo 3 afupipafupi, kenako lachinayi - lalitali, lalitali. Kutsiriza kumalumphira, kusintha maonekedwe a thupi: manja ndi mapazi kumbali - "nyenyezi", mawondo akugwedera, dzanja limodzi mmwamba, kulumpha. Gwiritsani ntchito mphindi imodzi. Ntchito yanu: kubwerera ku BOSU osati kugwa, kuti mukhale osasuntha pamtunda. Kunyumba, mwinamwake, mphindi 1.5 kulumpha ndi chingwe.
Kutaya ndi bodibar
Minofu ya ntchafu yamkati, ntchafu yam'mbuyo, ntchito ya ng'ombe ndi ng'ombe. Ikani bwalo lamtundu pamapewa ndi kuligwira ndi mndandanda waukulu, mitengo ya kanjedza ikuyang'ana patsogolo. Imani bwino, ndi phazi lanu lamanja mutenge patsogolo. Khalani pansi, ndikumira mkatikatikati: pamapeto pake pangodya pakati pa ntchafu ndi phazi lakumunsi ndi madigiri 90. Bwerezani nthawi 12-15.
"Skladochka" kuchokera ku malo ovuta
Gwiritsani ntchito minofu yonse yosindikiza. Ikani masewera olimbitsa thupi ndikugona kumbuyo, kwezani manja kumbuyo kwanu. Pogwiritsa ntchito kayendetsedwe kamodzi kake, tukutsani miyendo ndi thupi lolunjika, kuyang'ana makilogalamu 90 pakati pawo. Osasunthika manja ndi miyendo, bwererani ku malo oyamba: mutha kuyika manja anu pansi, miyendo imasiyidwa yofanana ndi pansi. Bwerezerani zochitikazo nthawi 15-20.
Manja ndi manja
Minofu yamphongo imagwira ntchito. Tengani zitoliro mmanja mwanu ndi kuimirira, miyendo pamtunda wa pelvis. Kuwongolera pang'ono m'mikono ya ming'alu, kufalikira pambali pa mapewa. Onetsetsani kuti maburashiwo samagwa ndipo "sagwedezeka". Bwererani mofulumira ku malo oyamba. Bweretsani nthawi 15-20.
Kuwongolera kuchokera ku malo pamadzulo
Minofu ya chifuwa imagwira ntchito, minofu ya mapewa ndi triceps imaphatikizidwa. Imani pa mawondo anu (choncho ndi yochepetsetsa, mukhoza kuika masewera olimbitsa thupi pansi pawo), ikani manja anu pansi, kuwapaka pang'ono kusiyana ndi mapewa anu. Lembani pansi pamphuno kuti thupi likhale kuchokera ku korona mpaka ku mawondo latambasulidwa mu mzere. Kugwedeza zitsulo zanu, kugwa pansi. Pewani mmwamba ndikubwerera ku malo oyamba. Bweretsani maulendo 10-12.
Kupotoza mu simulator
Minofu ya ntchito yosindikiza (ndi kugogomezera kumtunda). Sinthani mpando wa simulator msinkhu ndi kukaniza kusapitirira 30 makilogalamu. Khala pansi, ikani mapazi anu pansi pa zitsulo, panizani kumbuyo kwanu kumbuyo kwa simulator. Kumanga mabala pa oyendetsa galasi, gwirani manja ndi manja anu. Kutulutsa mpweya kumapangitsa kupotoza, kufinya minofu ya makina. Konzani theka lachiwiri kuti mupereke volti yosavuta. Ndipo mobwerezabwereza kubwerera ku malo oyambira, katatu mochedwa kuposa "kuumirizidwa." Gwiritsani magawo 3-4 a kubwereza 15-20, kupumula pakati pa njira zosaposa mphindi imodzi. Kotero ife tinapeza momwe ntchito yopuma ikuyenera kupangidwira.