Masewerera a Nordic Kuyenda, wofatsa kukayenda, kuyenda mu mpweya wabwino. Movement - kuti moyo

Pali anthu amene akhala ndi moyo yogwira, ndi kuwongolera kuyenda kwawo ndi mtundu wa olimba tsiku. Pafupifupi palibe ufulu okalamba ndi odwala matenda oopsa, dokotala analangiza kuyamba kuchita zosangalatsa kuyenda tsiku. Iwo akhala akugwira, ndipo anthu amene ali thupi owonjezera.

Ubwino Masewerera a Nordic Kuyenda kwa thupi

Kodi phindu kwa thupi kumabweretsa Masewerera a Nordic Kuyenda chiyani? Tiyeni tiyambe ndi choona kuti pamene munthu kuyenda kuphunzitsa ziwiya magazi ndi mtima, amene nawonso, amachepetsa ngozi ya matenda osiyanasiyana mtima. Palibe zodabwitsa iwo amanena :. "Kuthamanga kwa matenda a mtima" Koma pamene akuthamanga pa malo ndi katundu wamkulu kuposa poyenda, ndipo contraindicated kwa anthu amene ali ndi mavuto ndi mafupa. Ndipo Njira imeneyi ndi kuchita Masewerera a Nordic Kuyenda.

Kodi phindu akhoza kubweretsa kuyenda? Milingo kutenthedwa, ndipo amapita kulemera owonjezera. Amalangiza kuyenda kwambiri kwa anthu amene ali onenepa, kuyambira zovuta kuchita mwa mtundu uliwonse wa masewera. Kuyenda pang'onopang'ono kumatha iwo kuchokera makilogalamu wosakondedwayo, chifukwa ndi mtundu wa thupi. Kuyenda panja, makamaka madzulo, bwino tulo, kulimbitsa chitetezo chokwanira, m'ndendemo izititsogolera pa psyche, monga maganizo ukuwonjezeka.

njira kuyenda

Kaya kuyenda kuonda thandizo? Milingo kgs yocheza ndi kusiya, ngati onse amachita bwino. Tili ndi wapadera Masewerera a Nordic Kuyenda njira, chifukwa yeniyeni masewera.

Njira Masewerera a Nordic Kuyenda:

• Poyenda, weramitsani elbows anu pa madigiri 90. manja ayenera kukhala rhythmic ndi anawuziridwa thupi mmbuyo ndi mtsogolo.
• Manja ayenera clenched, koma osati kwambiri.
• Poyenda, phazi limakhala sock chidendene, thupi ayenera momasuka, m'mimba mkati, mapewa omasuka ndi anaweramuka.

Monga amadziwika, kuti kuyenda kwenikweni kuwongolera, m'pofunika kuti panali dongosolo. Izi zikutanthauza m'pofunika kuonetsetsa kuti maphunziro masiku atatu sabata, muyenera kupita kwa mphindi zosachepera makumi anayi, ndi kuyenda liwiro ayenera kukhala wolingana 6.5 Km / h, koma m'pofunika kutsatira kaimbidwe mtima, iwo sayenera upambana kumenyedwa zana makumi pamphindi . Musalole kufupika kwa mpweya, kupuma wogawana, masitepe atatu oyamba kukoka mpweya mu mphuno ndi atatu lotsatira - kutulutsa kudzera pakamwa.

Iwo anakhala wotchuka kwambiri, ndi kuyenda ndi mitengo ski. Izi njira zambiri kwambiri, monga ngati kusuntha mofananamo mu thupi la ntchito pafupifupi 90% ya minofu yonse.

Masewerera a Nordic kuyenda

Mtundu wa kuyenda zolinga thanzi kupangidwa mu Scandinavia. Poyamba ankaperekerako skiers amene, kuti kuti asataye mawonekedwe pa dzinja, nachita kuyenda, amene simulates ndi ski mothamanga. Kuyambira pamenepo, kuyenda ndi mizati ski anayamba apeze zambiri kutchuka, ndi akatswiri ambiri akusankha ngati masewera olimbitsa thupi pakati workouts.

Taganizirani zimene mwayi wa mtundu uwu wa kuyenda:

• Choyamba, pamene kwambiri amachepetsa katundu pa mfundo za mapazi, monga uniformly anagawira pa miyendo ndi manja.
• Kachiwiri, ngati m'manja mwa timitengo kuyenda liwiro ali kwambiri.
• Chachitatu, maphunziro a mtima ziwiya ndi magazi kumachitika mu mode yodzaza lomwe lili ndi ubwino chikhalidwe chawo.
• Chachinayi, kaimidwe wabwino uphungu, chifukwa kukhalapo kwa nkhuni mu manja awo salola munthu kugwa, ndipo iye involuntarily angaubweze molunjika wanu.
• Chachisanu, mmene kuberekana pa mankhwala a matenda a khomo lachiberekero msana ndi paphewa.

mtundu uwu kuyenda kwambiri ndi kufikamo kwa onse. Musaphwanye kugula mtengo, kulipira zipinda olimba. Izi lalikulu mwina kuti amalola kuti kusamalira thanzi lanu ndi thupi, popanda amacheza ndalama zambiri, yogulira timitengo ndi ski ndi mtsogolo.

Ngati muli ndi kumbuyo mavuto, mukufuna kuonda kapena mulibe ndalama zambiri kugula muzimvetsera masewero olimbitsa, inu mukufuna Masewerera a Nordic kuyenda. Si wotchuka kwambiri mu Russia, koma inu nthawi zonse kugula ndi kuyamba tsopano redeveloped.

A pang'ono kuthamanga

Ife nthawizonse kuti kuthamanga m'mawa - izi ndi zothandiza, chifukwa ndi mtundu chilengedwe katundu, amene adakali kuvulala kwa aliyense. Koma kuthamanga m'mawa si nthawi zonse pamene zothandiza ndi otetezedwa momwe iwo ndinene za iye. Akukhulupirira kuti nthano za kuopsa kuthamanga anausankha amene sindikufuna kuthana nawo, koma izo siziri. Akatswiri amanena kuti mavuto okha angathe kupeza pamaso pa matenda ena aakulu ndi kuthamanga.

Kuthamanga m'mawa, ndithudi, m'pofunika kwambiri, ngati izo zikuchitika kunja. Ndi poyera, osati chikhalidwe cha mzinda waukulu. Pamene akuthamanga pa megacity kuti timvetsetse pano kuti phindu kwa minofu, ndithudi, adzakhala, iwo Muwapeza, koma kuunika mu mzinda zidzagwa m'mwamba, akhoza kukhala ndi mavuto.

Kuthamanga ndi contraindicated kwa anthu ndi matenda a mtima ndi mitsempha ya kwambiri, anthu ndi kunenepa, ndi kupweteka kwa m'malo olumikizirana mafupa. Ambiri, chiopsezo kwambiri ya magulu, ndipo pachifukwa ichi ndi bwino kugwiritsa ntchito mtundu njira ina katundu - Masewerera a Nordic Kuyenda.

Chifukwa chake ali osavomerezeka kuthamanga ndi matenda a mtima? mfundo ndi yakuti ndi katundu monga kuthamanga sindikuyankhula za kumanga minofu, ndi m'malo ngati chida kuwonda. Ndipo akukhulupirira kuti chifukwa minofu onse ang'onoang'ono, chinthu chomwecho chimachitika ndi mtima, chifukwa munthu wayamba kumva poipa. Kumene, mu nkhani iyi, ngati mothamanga mouma ndi mungawononge kugunda kwa mtima wanu, sizitipwetekanso kuthamanga.

Mulimonsemo, kuthamanga m'mawa - imeneyi ndi nkhani zaumwini. Yesani ndi kuzindikira kumverera pambuyo ulendo woyamba ngati mukuona chabwino, mupitirize kuchita izo, koma ngati ayi, ndiye tikhale kuyenda bwino bongo.

Madzulo kuthamanga asanagone

Kukamba za lumpha madzulo. Ngati iwo akuyerekezedwa ndi m'mawa, iwo amakhala athanzi kwambiri kwa thupi, monga kale anakonza makalasi. Ndiponso, Tinayenda nthawi kumachepetsa nkhawa anasonkhanitsa tsiku lonse pa ntchito, ndi patsogolo wa oxygen.

Kusankha nthawi zomwe ndi mochuluka bwanji kuthamanga, inu muti, monga izo zimatengera ntchito yanu. Koma pali ena mwa malamulo amene amati inu muyenera kuthamanga zosaposa 4 pa sabata, chifukwa kuti musiye Muzipuma. Pasanathe zambiri, nawonso, ali osavomerezeka, kuyambira katundu singakwane. Nthawi yabwino kuyenda kapena lumpha - ndi kuchokera seveni mpaka teni koloko madzulo, tiyenera mpaka pafupi makumi Mphindi. Kuthamanga ayenera kuyamba mkati ola pambuyo mwadya usiku uno. Sikuti kuthamanga mochedwa kwambiri, monga mwakwiya thupi kudzakhala kovuta kukhadzikika, ndipo inu simungakhoze kupita kukagona pa nthawi.

Bwino kuthamanga mu paki kapena pa bwalo lamasewero, pakuti mpweya zotsukira kuposa akuyankha kuti kuthamanga kudutsa mu mzindawo.

Kachitidwe?

Kuti lumpha anapindula, muyenera muchigawane zigawo zitatu ofanana. Timayamba ndi lumpha yosavuta zochangamutsa, ndiye kuthamanga paliŵiro loyenera, patapita kanthawi mofulumira, ndipo potsiriza - mayendedwe wochedwa, pafupifupi kuyenda. Ngati inu kuyambira chabe kuchita kuthamanga madzulo, muyenera kukhala ulamuliro boma, kupuma, onetsetsani kuti sanali anataya zimachitika. Khalani diso pa kaimidwe wanu, osati aziweyulira manja kwambiri. Musamapewe kamodzi ola, kuyamba yaing'ono Mwachitsanzo maminiti asanu, ndipo pang'onopang'ono kuwonjezera nthawi ndi tempo, kotero inu mukhoza kupewa ena mphindi zosasangalatsa mu bwino.

Ngati mukukhala moyo wongokhala, ndipo anaganiza kuyamba kuthamanga, zikuoneka pambuyo maphunziro choyamba inu mwendo minofu imapweteka, si bwino, si koyenera kuti asiye makalasi, patapita mlungu kuthamanga ku madzulo minofu yanu azolowere katundu sudzakhalanso machesi.

Kuyenda ndi oopsa

Aliyense wodwala hypertensive ndi mantha kayendedwe iliyonse mwadzidzidzi, chifukwa kuthamanga akhoza kusintha kwambiri pa nkhaniyi. Inde, panafunika kulimbikitsa minofu mtima. Koma momwe angachitire izo molondola, ngati Nyamulani imodzi yokha mtima masitepe kudumpha ndi umapweteka kufupika kwambiri chifukwa cha mpweya?

Muyenera kuchita Masewerera a Nordic Kuyenda, lomwe limasonyeza pafupifupi onse odwala hypertensive, akapanda ayambiranso. Ndikufuna kupita, koma kusunga tipewe ngozi.

cholemba

Onetsetsani kuti ganizirani:

• Yambani kuyenda angofunika mutapita kwa dokotala anu ndi kufunsa naye.
• Katundu chidzachuluka pang'onopang'ono. Ngati mwamva kusapeza pang'ono poyenda, ndiye imani kokoka, mpumulo. Ndipo tsiku lotsatira mungayesere kachiwiri, koma kale mosathamanga pang'onopang'ono.
• Zochangamutsa ziyenera kukhala zosavuta, popanda otsetsereka ndi kukhala akuluakulu.
• Musati kudzikakamiza kuchita kuyenda mu mphamvu ya ndondomeko imeneyi ayenera kubweretsa inu zosangalatsa.
• Muyenera kuchita nthawi zonse tsiku, koma popanda zotentheka, kamodzi inu kuyamba amatopa, kuyenda mwachangu akuyenera kuima.
• magulu anu ayenera kukhala odekha ndi anayeza.

Masewerera a Nordic kuyenda ndi othandiza kwambiri oopsa, chifukwa akhoza kukhala chida Kugwirizana kwa enawo. Choncho, ngati pali kufupika kwa mpweya poyenda, mufunika kuleka ndi mpumulo, ndipo izo zikhoza kuchitidwa, adatsamira pa nkhuni. Kamodzi anachira mpweya, tikhoza kupitiriza.

Ukangoyamba kuphunzitsa, mungathe kuwonjezera zoipazi, pafupipafupi zimachitika, koma ichi ndi chifukwa kuwonjezera magazi m'thupi. Nthawi zina, chizungulire angayambe. Koma kuphunzitsa zonse kuyang'aniridwa ndi akatswiri pambuyo miyezi maphunziro, ambiri bwino akweza zimasuluka kuthamanga nsonga, akapitirira mutu. Chinthu chachikulu - maphunziro angathe kuchitidwa mu nyengo iliyonse, mosasamala kanthu za nthawi ya chaka.

Poyenda ndi nthawi zonse minofu mtima umalimba, ndipo matenda anu akhoza abwerere, ndiponso kumalimbitsa mitsempha, yomwe imapanga amachepetsa tonus, ndi chifukwa, pali kuchepa magazi mwakale.

chiyambi chabwino kuchita Masewerera a Nordic Kuyenda pa nthawi imene nthendayo kuyambira yekha kuonekera, ndiye inu mukhoza kupewa onse matendawo. Koma ndi m'malo ananyalanyaza matenda oopsa madokotala amalangiza odwala awo kuti mtundu uwu wa thupi, koma moyang'aniridwa nthawi zonse.

Terrenkur - kuyenda chithandizo

Pa kuyenda thupi amagwiritsa kwambiri minofu, dongosolo kupuma ndi mafupa.

Asayansi akhala chidwi ndi mmene kuyenda pa thanzi la munthu, ndipo kuti panali luso otchedwa njira thanzi. Kokayenda kutumikiridwa odwala monga mankhwala ndi zina. Pa choopsa womwewo wa matenda chimadalira pa njira pansi, anakhala ndi tempo.

Mmodzi mwa ubwino wa mtundu uwu kuchira - ndi maganizo osachepera pa malo. Ndipo ndicho chifukwa chake njira imeneyi unali lakonzedwa kuti anthu ndi kunenepa ndipo sanakonzekere thupi. Thandizeni kuyenda ndi anthu omwe akuthamanga ali osavomerezeka chifukwa chodwala, monga anthu odwala matenda osachiritsika chimbale. Sangathamange, ndipo mukhoza kuchita kuyenda, makamaka bongo.

mitundu Terrenkur

Pali mitundu kwambiri Terrenkur:

• Easy, kuphwa njira kutalika mamita mazana asanu.
• Avereji, kusintha kuyenda tempo nthawi, muyenera kupita makilomita chimodzi ndi theka kutali ndi njira ali ndi pamwamba m'goli.
• Zovuta, malo ambiri kusiyana alili, kutalika makilomita oposa asanu, kwambiri njira ya kuyenda zimasiyanasiyana pang'onopang'ono.

Monga terrenkur bwanji thupi?

Madokotala anapeza kuti Masewerera a Nordic Kuyenda kumathandiza thupi spravitya ndi matenda ambiri, monga bwino kotunga ziwalo mpweya, ntchito zokwanira akulu corset, Iyamba kagayidwe, zikubweretsa kulemera imfa ndi kuchepetsa katundu malo.

Komanso njira thanzi kumawonjezera magazi mu miyendo, omwe angathandize kuti kulimbana ndi matenda awo popanda opaleshoni.

Pofuna kupeza nthawi yaitali phindu njira, muyenera osati kungopita ndi kuchita bwino.

Yambani ndi zovuta, chifukwa thupi ayenera kuzolowera nkhawa kuti anamuuza. chosankha kuchita masewera izi muyenera kusankha dala, monga Masewerera a Nordic Kuyenda ayenera chifukwa zosangalatsa, izo sizigwira ntchito pansi duress. Pambuyo maphunziro angapo zidzachitika ndipo mudzakhala kuti njira imeneyi si kovuta kwambiri kwa inu, inu mukhoza kumayenda pa msinkhu pafupifupi maphunziro. Kuti kuchidziwa, inu muyenera nthawi zambiri, koma zedi. Choncho pamene muyamba kumva bwino kwambiri ndipo ndi wokonzeka kupita patsogolo maphunziro anu, akudutsa pa mlingo zovuta kwambiri Masewerera a Nordic Kuyenda.

Pomaliza, ine ndikufuna kunena, ziribe kanthu mtundu wanji wa kuyenda musankhe, chifukwa sizitenga nthawi yaitali. Iwo Mwina kuyenda mu mpweya wabwino madzulo, iwo kwenikweni zimakhala opindulitsa pa thanzi akukhudzidwira thupi lanu. Ukangoyamba kuchita masewera izi, minofu yanu omangika, ngati pali owonjezera kulemera, iwo apita, mtima ndi mtsempha Phunzitsani. ziwalo zonse za mkati angayamba kugwira ntchito bwino kwambiri, monga adzayamba kuchita zimapuma. Mudzakhala chitetezo zochitika zosiyanasiyana nkhawa, ndi bwino maganizo ndi thanzi.

Khalani wathanzi!