Kushambira nekumhanya hazvisi zvekurovedza muviri zvakajairika mujimu chete, asiwo maitiro ekurovedza muviri anosarudzwa nevanhu vazhinji vasingaendi kujimu. Sevanhu vaviri vanomiririra kurovedza muviri kwemwoyo, vanoita basa rakakosha mukuchengetedza hutano hwemuviri nepfungwa, uye ese ari maviri maekisesaizi anoshanda ekupisa macalorie nemafuta.
Ndezvipi zvakanakira kushambira?
1. Kushambira kwakakodzera vanhu vane kukuvara, arthritis nezvimwe zvirwere. Kushambira inzira yakachengeteka yekurovedza muviri kune vanhu vazhinji vanotambura, semuenzaniso, arthritis, kukuvara, kuremara. Kushambira kunogona kutobatsira kuderedza marwadzo kana kuvandudza kupora mushure mekukuvara.
2、Kuvandudza hope. Muchidzidzo chevakuru vane kushaya hope, vatori vechikamu vakataura kuti hupenyu hwavo hwakavandudzika uye kurara kwavo kwakavandudzika mushure mekurovedza muviri nguva dzose. Chidzidzo ichi chakatarisana nemhando dzese dzekurovedza muviri, kusanganisira michina ye elliptical, kuchovha bhasikoro, kushambira nezvimwe. Kushambira kwakakodzera vanhu vazhinji vane matambudziko emuviri anovatadzisa kumhanya kana kuita mamwe maekisesaizi e aerobic.
3. Pakushambira, mvura inoita kuti makumbo nemakumbo zvifambe zvakanaka, zvichibatsira kutsigira panguva yekufamba, uye inopawo simba rekudzivirira. Mune imwe ongororo yakabva kune mumwe munhu akavimbika, chirongwa chekushambira chemavhiki makumi maviri chakaderedza zvakanyanya marwadzo kuvanhu vane multiple sclerosis. Vakashumawo kuti kuneta, kuora mwoyo uye kuremara kuri nani.
Ndezvipi zvakanakira kumhanya?
1、Nyore kushandisa. Zvichienzaniswa nekushambira, kumhanya kuri nyore kudzidza nekuti chinhu chatinozvarwa nacho. Kunyangwe kudzidza hunyanzvi hwebasa usati wamhanya kuri nyore pane kudzidza kushambira, nekuti vamwe vanhu vanogona kuzvarwa vachitya mvura. Pamusoro pezvo, kumhanya kune zvinodiwa zvishoma pane nharaunda nenzvimbo pane kushambira.
Kumhanya kunogona kuvandudza hutano hwemabvi ako nemusana. Vanhu vazhinji vanofunga kuti kumhanya mutambo unokuvadza majoini. Uye ichokwadi kuti vamwe vamhanyi vakatofanira kuchinja kuti vatange kuchovha bhasikoro nekuda kwekurwadziwa kwemabvi. Asi paavhareji, vanhu vakuru vakagara pasi, vasina chimiro chakanaka, vaiva nematambudziko akaipisisa emabvi nemusana kupfuura vazhinji vanomhanya.
2、Kuvandudza dziviriro yemuviri. David Nieman, nyanzvi yezvekurovedza muviri uye akamhanya marathon ka58, akapedza makore makumi mana apfuura achidzidza nezvekubatana kuripo pakati pekurovedza muviri nedziviriro yemuviri. Zvakawanda zvaakawana zvaive nhau dzakanaka uye zvimwe zvekucherechedza, ukuwo achitarisawo migumisiro yekudya pamamiriro ekudzivirira muviri kwevanomhanya. Pfupiso yake: Kurovedza muviri zvine mwero kunogona kuwedzera dziviriro yemuviri, kuedza kutsungirira zvakanyanya kunogona kuderedza dziviriro yemuviri (kusvika wapora zvakakwana), uye mabheri matsvuku/bhuruu/matema anogona kubatsira kuchengetedza muviri wako wakasimba uye uine hutano.
3、Kuvandudza hutano hwepfungwa uye kuderedza kuora mwoyo. Vanhu vazhinji vanotanga kumhanya kuti vavandudze hutano hwavo hwemuviri, asi pasina nguva, chikonzero chinoita kuti varambe vachimhanya ndechekunakidzwa nekunzwa kwekumhanya
4. Kuderedza BP. Kumhanya uye mamwe maekisesaizi ane mwero inzira yakasimbiswa, isingashandisi mishonga yekuderedza BP.
Chimwe chinhu chekufunga nezvacho usati washambira kana kumhanya
Kushambira nekumhanya zvese zvinopa kurovedza muviri kwakanaka kwemwoyo uye, zvakanaka, kuchinjana pakati pezviviri izvi nguva nenguva kunobatsira zvikuru. Zvisinei, kazhinji, mamiriro ezvinhu akanaka anowanzosiyana nekuda kwezvaunoda, hutano uye mararamiro. Hezvino zvaunofanira kufunga nezvazvo usati waedza kushambira kana kumhanya.
1. Une marwadzo emajoini here? Kana uchirwara nearthritis kana mamwe marudzi emarwadzo emajoini, kushambira kuri nani pane kumhanya. Kushambira kunoderedza kushushikana pamajoini, inzira yekurovedza muviri isina kunyanyisa uye kashoma kuti kuwedzere matambudziko emajoini.
2. Une kukuvara kwegumbo rezasi here? Kana uine kukuvara kwebvi, gumbo, chiuno kana musana, kushambira zviri pachena kuti ndiyo nzira yakachengeteka nekuti haina simba rakawanda pamajoini.
3. Wakakuvara papfudzi here? Kushambira kunoda kurohwa kakawanda, uye kana wakakuvara papfudzi, izvi zvinogona kukonzera kutsamwa uye kuita kuti kukuvara kuwedzere. Muchiitiko ichi, kumhanya inzira iri nani.
4. Unoda kuvandudza hutano hwemapfupa here? Nekuwedzera huremu pamabvi ako nepabhegi, unogona kushandura kumhanya kuri nyore kuita kumhanya kunotakura huremu hune hutano hwemapfupa uko kunozononoka, asi hakuzorasikirwi nemabhenefiti ako. Kusiyana neizvi, kushambira hakugone kuita izvi.
Nguva yekutumira: Nyamavhuvhu-19-2024
