Zochita zachipatala za msana

Moyo wokhala ndi moyo wokhazikika umakhala ndi zotsatira zovuta zambiri, kupweteka kumbuyo ndi chimodzi mwa izo. Mphuno - mthunzi umene thupi lonse limagwira - ikhoza kuyambitsa matenda aakulu komanso ngakhale matenda. Choncho, mavuto mu dipatimenti ya chiberekero amachititsa kuti munthu azidwala mutu. Kumapeto kwa mitsempha yamtundu wambiri mumtunda wa thoracic - kupweteka mumtima. Ndipo mavuto mu dera la lumbar angakhudze miyendo. Pofuna kupewa zovuta zonsezi, yambani kukhala olimbitsa thupi - minofu yotukuka bwino imathandiza msana wanu kukhalitsa bwino.

Pilates

Pa malo oyenera a msana, osati mitsempha ya kumbuyo, komanso osindikizira ali ndi udindo (yesani kumasuka minofu ya m'mimba ndikuwona momwe malo anu adzasinthire). Komabe, zochitika zambiri za chikhalidwe cha makina osindikizira (kupotoza, kukweza thupi, kuchita masewera olimbitsa thupi) zimapereka zochuluka kwambiri, nthawi zina zowonjezera, zimakhala pamsana ndi minofu kumbuyo.

Zochita za Basic Pilates ("Bridge Bridge", "100"), "Pewani kumbali") kuthandizira kuthetsa mitsempha yoyenera (minofu yaing'ono yomwe imayambitsa kupanga corset), popanda kulemetsa msana wanu. Ngati mukufuna kukwaniritsa kulondola ndi momwe mungagwiritsire ntchito ndi msana wanu, ndi bwino kugula kulembetsa kwa phunziro limodzi - kotero mphunzitsi adzatha kuona ngati mukuchita bwino.

Kuonjezera apo, pa maphunziro anu omwe simungathe kuchita, simungagwire ntchito yokhala ndi mphete yeniyeni, mpira komanso zotupa, komanso ndi Pilates oyimirira - Cadillac, Reformer ndi ena. Zindikirani mafani a zatsopano: Mu Pilates nthawi zonse apo pali malangizo atsopano, mwachitsanzo, pilates oyendayenda ndi zinthu zovina kapena madzi - m'madzi.

Bosu

Bokosi la Bosu lakayi - lofewa mbali imodzi ndi lolimba pa linzake - likufanana ndi theka la mpira wa raba. Kugwiritsiridwa ntchito kumbuyo kumakhala kofanana ndi Pilates: kayendetsedwe kachitidwe kamene kamapangidwira pamalo osagwirizana, ndipo pofuna kukhalabe wathanzi, nkofunikira kugwiritsira ntchito magulu onse a minofu, ndi zazikulu ndi zazing'ono.

Mukhoza kuchita pa Bosu mwa kukhala pansi, kunama kapena kuimirira, mukuchita zozizwitsa zonse komanso zozizwitsa. Pachifukwachi, zovutazo zikufanana ndi kayendetsedwe kabwino kake, komabe sikoyenera kulumpha pano - ndizokwanira kungoyambira. Gwirizanani, njira yabwino kwa iwo omwe ali ndi msana - malo osafooka.

Maluso apadera ophunzitsira a Bosu safuna, ngakhale ntchito yoyamba idzafunikanso kupereka chizoloŵezi cha "kusakhazikika kosagwirizana".

Yoga

Maphunziro a Yoga - njira yabwino kwambiri yothandizira, komanso panthawi imodzimodzi ndi kuchiza ululu kumbuyo. Izi zatsimikiziridwa ndi asayansi ochokera ku American National Institute of Health. Izi zikufotokozedwa momveka bwino: mu yoga, masewera olimbitsa thupi, chifukwa cha msanawo amatambasulidwa kwenikweni, ndipo minofu yothandizira imakhala yotanuka kwambiri.

Komabe, ngati muli ndi mavuto aakulu ndi msana, muyenera kusamala kwambiri. Zovuta zowonjezera static zingakhale zovuta kwa oyamba, choncho asanas onse ayenera kukhala ovuta pang'onopang'ono. Chofunika kwambiri pa thanzi ndi hatha yoga. Kwa oyamba kumene, zimakhala zosavuta kuti amvetsetse Iyengar yoga (sukulu yapamwamba ya hatha yoga), komwe kumaperekedwa chidwi chachikulu popuma kupuma ndikuphunzira luso la zosangalatsa. Mukhozanso kuyesa vinyasa yoga - pali zovuta zolimbitsa thupi ndi zovuta kwambiri pamsana, ndipo asanas amafanana ndi kuvina kochepa komwe kumaphatikizidwa ndi kupuma.

Kusambira

Mukhoza kusambira onse, ngakhale omwe sangathe kuthamanga, kudumpha, kukweza zolemera ndi kuphunzitsa zolemetsa chifukwa cha mavuto a m'mbuyo. Kukaniza madzi kumathandiza kwambiri magulu akuluakulu a minofu, koma msana ndi ziwalo zimatengedwa mochepa. Ulendo wodutsa kuchokera kumbali kupita kumpheto sizingatheke kukulitsa minofu, choncho, ngati mwasankha kuchita padziwe, sankhani mitundu yambiri yogwira ntchito. Mwachitsanzo, madzi otchedwa aqua aerobics , madzi osiyana ndi pilates kapena kuvina kwa mimba, komanso ngakhale madzi otentha - madzi akuvina ndi zinthu zochokera ku cha-cha-cha, salsa ndi meringue.

Kuvina

Palibe kuvina komwe sikuyenera kugwa, m'malo mwake, ndikofunikira kubweza kumbuyo, ndipo mimba imayimitsidwa - ndipo izi, mwa njira, zatha kale. Mafelemu, mafano a ballroom ndi zolemba zapamwamba zimasamalira bwino kwambiri za galimoto.

Kubvina kwa abambo kumathandiza kumbuyo kwa m'mbuyo - mavuto ambiri ambuyo amalingalira ndi kuti pokhala ndi moyo wokhala ndi moyo wathanzi, mphutsi yamtunduwu imakhala nthawi yambiri yosasunthika. Kusiyanasiyana kulikonse pa mutu wa kuvina ku Latin America kumaphunzitsa zovuta za pambali za zofalitsa ndi minofu kumbuyo. Komabe, ngati mavuto ali kumbuyo ayamba kale kuwoneka, kuthamanga kwachangu ndi kulumpha sikunakonzedwe.