Vavarira kuita maekisesaizi maawa 2,5 pasvondo
Nokurovedza muviri panguva yekuzvitakura, hausi kushanda iwe pachako, asiwo kumwana wako asati aberekwa. vakaratidza kuti kurovedza muviri panguva yekuzvitakura kunogona kudzivirira kukura kwekufutisa mune ramangwana vana pazera rekupedzisira!
Dr. Dagny Rajasing, chipangamazano wezvekuzvara uye mutauriri wavo, vanoti kune zvakawanda zvinobatsira kuna amai vachange vari kubva mukuita maekisesaizi, zvinosanganisira kuchengetedza uremu, kugadzirisa kurara uye manzwiro, uye kuderedza BP.
Munguva yose yekuzvitakura, maminitsi 150 ekusimba zvine mwero pavhiki inokurudzirwa. Maekisesaizi anofanirwa kuitwa mumaseti angangoita maminetsi gumi, zvichienderana nehuwandu hwekusimba nekunyaradza. Rajasing anokurudzirawo kuti ubvunze chiremba wako nezvekudzidziswa, kunyanya kana wakaonekwa uine chero chirwere chekurapa.
Teerera kumutumbi wako
Iyo National Health Service yeGreat Britain, kuchengetedza zvakajairwa zuva nezuva kuita kwakakosha mukati menguva yese yekuzvitakura, nepazvinobvira.
Sekuraira kwaRajasing, mutemo wakajairwa wekurovedza muviri panguva yekuzvitakura ndewekudzivirira chero maekisesaizi anotora mweya wako kure. "Zvakakosha kuteerera muviri wako uye kuita izvo zvakaufanira chete."
Charlie Launder wePersonal Training Center anosimbisa kukosha kwekuzorora nemazuva ekuzorora, achiti, “Zvinogoneka kuti kana ukasazvipa zororo, munguva pfupi hauzokwanisa kurovedza muviri zvinobudirira sezvawakatanga.
Usanyanya kushanda iwe pachako
The UK National Health Service inokurudzira kuti mitambo yekubatana yakaita sekickboxing kana judo inofanira kudzivirirwa, uye kuti zviitiko zvine njodzi yekudonha, zvakadai sekutasva bhiza, gymnastics uye bhasikoro, zvinofanira kusvikirwa nekuchenjerera.
“Haufaniri kutya kuva anoshingaira,” anodaro Launder, “asi pamuviri haisi nguva yokurovedza muviri kunopenga kana kuti kuedza mujimu.”
, mumwe murovedzi anorovedza muviri mudumbu uye pashure pokusununguka, anoti pane zvakawanda zvisiri izvo pamusoro pezvaunogona uye zvausingagoni kuita mukati memimba. Munyaya iyi, zviri nani kutaurirana nenyanzvi.
Tsvaga yako mode
“Hakusi kungosiyana kwepamuviri kumunhu wese, asi kuti muviri unogona kunzwa wakasiyana zvachose kunyangwe kubva kune rimwe zuva kuenda kune rinotevera,” anodaro Launder. Vose iye naLister vanocherechedza kukosha kwekudzidzira simba (kunyanya kumashure, mitsipa yemakumbo, uye misumbu yepakati) kugadzirira kuchinja kwemuviri wepamuviri. Izvo zvakakoshawo kuti udziye zvakanaka usati wadzidziswa uye kutonhorera pasi mushure.
Mudzidzisi wegymnastics vasati vasununguka Cathy Finlay anoti panguva yekuzvitakura, "majoini ako anobva asununguka uye nzvimbo yako yekuchinja kwesimba rinokwevera zvinhu pasi," izvo zvinogona kuisa kurema kana kunetsa pamarunda ako.
Rajasing inokurudzira kubatanidza maekisesaizi ekusimbisa dumbu, izvo zvinogona kubatsira kubvisa marwadzo ekudzokera shure, pamwe nekuita maekisesaizi pasi pechiuno.
Usazvienzanisa nevamwe
Sezvakataurwa naLaunder, vakadzi vane pamuviri pavanotaura kubudirira kwavo mune zvemitambo pasocial media, "vamwe vakadzi vanowana chivimbo chekuti vanogonawo kurova jimu." Asi usazvienzanisa nevamwe uye edza kudzokorora kubudirira kwavo - unogona kuzvikuvadza iwe pachako. Edza kurovedza muviri nguva dzose kusvika pakukwanisa kwako, teerera manzwiro ako uye udada nekubudirira kwako kwose.