Mabhenefiti ekurovedza muviri + Mazano Anoshanda! Zvishandiso izvi zvinogonawo kukubatsira kuti urambe wakasimba zviri nyore
Wakambova nenguva yakadaro here: mushure mebasa, unodzoka kumba wodonha pasofa, uchitarisa-tarisa foni yako asi uchiwedzera kuneta? Kunyangwe ndakarara kwemaawa masere, ndainzwa ndisisina simba muviri wese pandakamuka. Pandinenge ndichitarisana nekumanikidzwa kwebasa, handigoni kuzvibatsira asi ndinotanga kunetseka….
Kutaura zvazviri, "mushonga" wematambudziko aya unogona kuvanzwa mukumhanya kwemaminitsi makumi matatu, maekisesaizi akareruka ekutambanudza muviri, kana kufamba kwemaminitsi gumi pasi zuva rega rega. Kurovedza muviri hakuna kumbobvira kwave kwekungoderedza huremu nekugadzira muviri. Kukanganisa kwazvinoita pamiviri yedu nepfungwa dzedu kwakadzama kupfuura zvatingafungidzira. Nhasi, handisi kuzongotaura nemi nezvemabhenefiti "asingazivikanwe" ekurovedza muviri, asiwo kugovera mamwe matipi ekurovedza muviri anoshanda uye kukurudzira zvishandiso zvekurovedza muviri zvakakodzera kuti zvikubatsire kutanga rwendo rwako rwekurovedza muviri zviri nyore!
1.Kurovedza muviri chinhu chinosimudzira simba remuviri chinoderedza kuneta.
Ndaneta zvikuru. Ndingawana sei simba rekuita maekisesaizi? Ichi ndicho chikonzero nei vanhu vazhinji vachiramba kuita maekisesaizi. Asi unoziva here? Kana usingafambi zvakanyanya, unowedzera kuneta.
Kana tikagara kwenguva yakareba, kufamba kweropa mumuviri wedu kunoderera, tsandanyama hadzishandiswi, uye kushanda kwemasero mukuwana okisijeni nezvinovaka muviri kunodererawo. Zviri nyore kunzwa hope. Kurovedza muviri kunogona kukurumidzisa kufamba kweropa, zvichiita kuti mwoyo ukwanise kuendesa okisijeni nezvinovaka muviri kunhengo dzese dzemuviri, kunyanya uropi.
Ongororo dzinoratidza kuti mushure memaminitsi makumi maviri kusvika makumi matatu ekurovedza muviri zvine mwero (sekufamba nekukurumidza, kumhanya-mhanya, kana kutasva bhasikoro), mitochondria inoburitsa simba muuropi inotanga kushanda.
Mazano emitambo
Kana usina nguva yekubuda, unogona kuita "in-place marching runs" kumba panguva yakakamurwa. Ita maminetsi mashanu nguva imwe neimwe, seti nhatu kusvika ina pazuva, wozvisanganisa nekufema zvakadzika. Izvi zvinogona kukurumidza kumutsa simba remuviri wako.
Usati waita maekisesaizi, ita maminitsi matatu ekutambanudza muviri (sekusimudza mabvi akakwira kana kudzvanya makumbo akasimba) kudzivirira tsandanyama. Mushure mekuita maekisesaizi, ita maminitsi mashanu ekutambanudza muviri usingachinji (sekutambanudza makumbo kana kutambanudza fudzi) kuti uderedze kurwadziwa kwetsandanyama.
Gadzirira zvishandiso zvemitambo
• Chishongo cheruoko chakangwara: Chinogona kutarisa kurova kwemoyo wako uye kuverenga nhanho dzako panguva chaiyo panguva yekurovedza muviri, zvichikuyeuchidza kuti urambe uine mamiriro ekurovedza muviri ane mwero uye usaite maekisesaizi asina kukwana kana akawandisa.
• Meti yeYoga: Sarudza meti yeYoga isingatsvedze ine ukobvu hwe6-8mm kudzivirira majoini ako kubva pachando nekukuvara paunenge uchitambanudza muviri kana kuita maekisesaizi ari nyore kumba.
2.Kurovedza muviri inzira "yekudzora manzwiro", ichikubatsira kubvisa mafungiro asina kunaka
Hazvidzivisiki kusangana nematambudziko muhupenyu: kushorwa nekuda kwezvikanganiso zvebasa, kusawirirana kudiki neshamwari, kana kutoti mamiriro ekunze asina kunaka anokanganisa zvirongwa zvekufamba… Kana zvinhu zvidiki izvi zvikawanda, zviri nyore kuti vanhu vawire mumamiriro ekuora mwoyo nekuzvidya mwoyo.
Panguva ino, kurovedza muviri ndiyo nzira yakanakisisa yekuburitsa manzwiro. Patinoita maekisesaizi, muviri wedu unoburitsa chinhu chinonzi "endorphin", chinozivikanwa se "hormone yemufaro". Chinogona kushanda zvakananga patsinga dzemuviri, kuderedza marwadzo uye kuunza mufaro. Panguva imwe chete, kurovedza muviri kunogonawo kukurudzira kuburitswa kweserotonin nedopamine. Aya ma neurotransmitters maviri ane basa rekudzora manzwiro uye kutumira zviratidzo zvemufaro, izvo zvinogona kuderedza manzwiro asina kunaka akadai sekuzvidya mwoyo uye kuora mwoyo.
Mazano emitambo
• Kana uchinzwa wakasuruvara, edza musanganiswa we "mimhanzi + maekisesaizi". Sarudza nziyo dzinofadza (dzakadai sepop kana rock), uye ita majumping jacks nemaburpees zvinoenderana nerhythm. Izvi zvinogona kukurumidza kuderedza kushushikana.
• Kana uchida kunyarara, unogona kusarudza maekisesaizi akapfava akaita seTai Chi neBaduanjin. Mafambiro acho anononoka uye akapfava, pamwe chete nekufema kwakaenzana, izvo zvinogona kunyaradza hasha.
3.Kurovedza muviri kunovandudza ndangariro, zvichiita kuti uropi hugone kuchinjika
Vanhu pavanenge vachikura, vazhinji vanozonzwa kuti ndangariro dzavo dziri kuramba dzichiwedzera kuipa. Vanokanganwa zvavachangobva kutaura kana kuita pavanongotendeuka. Kutaura zvazviri, kana uchida kuchengetedza pfungwa dzako dziri "muhudiki", kurovedza muviri isarudzo yakanakawo.
Kurovedza muviri kunogona kukurudzira kutenderera kweropa muuropi, kuchipa okisijeni yakakwana uye zvinovaka muviri, nokudaro zvichiita kuti masero etsinga akure uye agadziriswe. Panguva imwe chete, kurovedza muviri kunogonawo kukurudzira kukura kwe "hippocampus" muuropi. Hippocampus inzvimbo yakakosha muuropi ine basa rekudzidza nekurangarira. Kana nhanho yayo yekushanda yakakwira, ndangariro dzedu nekudzidza zvichasimbawo.
Ongororo yakaitwa pavanhu vakwegura inoratidza kuti mushure mekugara vachiita maekisesaizi ane mwero (sekufamba nekukurumidza kana Tai Chi) katatu pasvondo kwemaminitsi makumi matatu nguva imwe neimwe kwemwedzi mitanhatu, mamakisi ekuyedzwa kwendangariro evatori vechikamu akavandudzika neavhareji ye15%, anenge kaviri kupfuura eboka rekutonga risina kurovedza muviri.
Mazano emitambo
Paunenge uchifamba-famba, unogona kuedza "kudzidzisa kurangarira", sekuyeuka zvivakwa zvinokosha munzira (sezvitoro zvekutengesa zvinhu zvitsva nemarobhoti emotokari), wozoyeuka nzira yacho paunosvika kumba. Rovedza kurangarira kwako paunenge uchiita maekisesaizi emuviri.
Sarudza "maekisesaizi akarongeka", akadai sekusvetuka tambo uye kukambaira kweshuttlecock. Maekisesaizi aya anoda kubatana kwemaoko nemaziso, pamwe nemaoko netsoka, uye anogona kushanda panguva imwe chete munzvimbo dzakawanda dzeuropi, zvichiwedzera kugona kweuropi kuchinjika.
Gadzirira zvishandiso zvemitambo
• Kuverenga kusvetuka tambo: Inonyora otomatiki huwandu hwemakusvetuka tambo nemacalorie akapiswa, zvichikubatsira kujekesa zvinangwa zvako zvekurovedza muviri uye kudzora kusimba kwekurovedza muviri kwako.
4.Kurovedza muviri ndiko "muchengeti wekudzivirirwa kwezvirwere," kuchichengetedza hutano
Mushure medenda iri, vanhu vava kunyanya kunetseka nezvekudzivirirwa kwezvirwere mumuviri. Kutaura zvazviri, kurovedza muviri mushonga wechisikigo wekuwedzera dziviriro yezvirwere mumuviri.
Patinoita maekisesaizi, masoja emuviri wedu anotanga kushanda, zvichiwedzera mashandiro emasero ekudzivirira muviri akadai semasero machena eropa nemalymphocytes. Masero aya anogona kuona nekukurumidzira nekubvisa zvinhu zvinokuvadza zvakaita semabhakitiriya nemavhairasi mumuviri, nokudaro zvichideredza njodzi yekurwara. Panguva imwe chete, kurovedza muviri kunokurudzira kugaya muviri kwemuviri, zvichibatsira kuburitsa chepfu uye kuderedza kuzvimba, zvichiwedzera kusimbisa kuramba kwemuviri.
Zvisinei, zvakakosha kuziva kuti kurovedza muviri kunofanira kunge kuri "pakati nepakati." Kunyanyisa kunogona kuita kuti muviri unete uye kudzivirira muviri kushaye simba. Kazhinji, kurovedza muviri zvine mwero katatu kusvika kashanu pasvondo kwemaminitsi makumi matatu kusvika makumi matanhatu panguva imwe neimwe ndiyo nzira yakanakisisa yekuwedzera dziviriro yemuviri.
5.Kurovedza muviri inzira "inobatsira pakuita kuti munhu ave nemafungiro akanaka muhupenyu", zvichiita kuti uve nekuzvidzora uye chivimbo.
Kuwedzera pakukanganisa kwazvinoita muviri nepfungwa, kurovedza muviri kunogonawo kuchinja maonero edu nezvehupenyu chinyararire.
Kuramba uchiita maekisesaizi kunoratidza kuzvidzora. Paunobuda uchimhanya panguva yakatarwa zuva nezuva kana kuenda kugym nenguva vhiki rega rega, uri kuvandudza kuzvidzora kwako. Kuzvidzora uku kuchawedzera zvishoma nezvishoma kune zvimwe zvinhu zvehupenyu, zvakaita sekudya nenguva, kuchengetedza purogiramu yenguva dzose, uye kushanda nemazvo.
Panguva imwe chete, shanduko dzemuviri dzinounzwa nekurovedza muviri dzichatiitawo kuti tive nechivimbo. Kana ukaramba uchirovedza muviri kwenguva yakati, uchaona kuti muviri wako wavandudzika, simba rako rakawanda, uye pfungwa dzako dzakasiyanawo.
Mazano emitambo
Gadzira "hurongwa hwekurovedza muviri nhanho nhanho", semuenzaniso, kurovedza muviri kwemaminitsi gumi zuva rega rega muvhiki yekutanga uye maminitsi gumi nemashanu zuva rega rega muvhiki yechipiri. Wedzera zvishoma nezvishoma nguva yekurovedza muviri kuti usakanda mapfumo pasi nekuda kwezvinangwa zvakawandisa.
Joyina nharaunda dzemitambo (dzakadai semapoka ekumhanya kana mapoka eyoga), sangana nevanhu vane pfungwa dzakafanana, tungamirana, tauriranai zvakaitika, uye wedzera kutsungirira kwako mumitambo.
Unyanzvi hwakanaka uye zvishandiso zvakakodzera zvinoita kuti kurovedza muviri kuve nyore
Panguva ino, ungati, "Kune mabhenefiti akawanda ekurovedza muviri, uye matekiniki nemidziyo zvinoshandawo zvikuru. Asi ko kana ndichiri kunetseka nezvekusakwanisa kutevedzera?"
Kutaura zvazviri, mitambo haina kumbobvira yava "basa". Kushandisa matekiniki akakodzera kunogona kuita kuti kurovedza muviri kuve kwakanaka. Kusarudza michina yakakodzera kunogona kuita kuti mitambo ive nyore. Haufanire kumhanyisa zvakanyanya uye kuoma kubva pakutanga. Tanga nekufamba kuri nyore, shandisa michina inokukodzera kuti ikubatsire, uye zvishoma nezvishoma uwane mufaro wekurovedza muviri.
Semuenzaniso, kushandisa bracelet yakangwara kunyora matanho ezuva nezuva uye kuona nhamba dzichiwedzera zvishoma nezvishoma; tambanudza muviri wako uri kumba nemeti yeyoga wonzwa kuzorora kwemuviri wako. Edza miganhu yako nekuverenga tambo yekusvetuka uye unakirwe nemufaro wekupfuura.
Mitambo haisi "kumhanya-mhanya", asi "marathon". Chero bedzi uchida kutanga uye kuyedza, unogona kuwana hutano, mufaro uye chivimbo mumitambo. Kubva nhasi zvichienda mberi, tora zvishandiso zvakakodzera, shandisa hunyanzvi hunoshanda uye tanga rwendo rwako rwemitambo!
Nguva yekutumira: Zvita-04-2025
