Mumwe nomumwe wedu anoda kutarisa kunakidza, kuva akanaka uye zvishoma. Vanhu vakawanda vanoteerera kwete kungoonekwa chete, asiwo kune mararamiro akanaka. Kutarisa kunze kwehwindo mangwanani, iwe zvechokwadi uchaona mumwe kana vanhu vanoverengeka vanomhanya. Uye izvi hazvisi kungowanikwa mutero. Runako uye hutano hazviparadzanisi. Kunyanya kukosha vari kutasva nemazuva ano, mararamiro emararamiro uye, zvechokwadi, nekutangira kwekanguva yegungwa, mubvunzo wekuzviitira iwe fomu inonyanya kuoma. Uye nzira yakanakisisa uye inowanikwa kune yose inotanga. Nzira yekuita sei mangwanani?
Kwatanga kupi?
Kutanga zvakakosha zvishoma nezvishoma. Nguva yokutanga maminitsi gumi. Kana iwe uri kuwandisa, iwe unogona kuchinja nokukurumidza. Kubhururuka kwakarurama mangwanani kunofanira kunge kusina zuva nezuva. Usapfutidza muviri, nokuti kutanga uchakwana katatu pavhiki. Kubvira vhiki yechipiri, unogona kuwedzera nguva nemaminitsi mashanu, zvishoma nezvishoma uchiunza kusvika hafu yeawa-awa.
Zvakakodzera kumhanya mangwanani-ngwanani kunofanira kutanga nekudzidzira kuti upise. Ita vamwe vagere-ups, svetuka, tendeuka tsoka dzako.
Chii chaunoda kuziva?
Kune mitemo yekumhanya kwemangwanani:
- Usatanga kutamba, iwe paunomuka, rega muviri wose upe. Tanga makirasi mumaminitsi 30-40. mushure mekunge vamuka.
- Mitemo yekushanda mangwanani haibvumi kudzidzisa pane isina chinhu mudumbu. Izvi hazvirevi kuti iwe unoda kudya kudya kwekudya. Iva nekapu yetii.
- Chisarudzo chakanaka chepfeko. Nguo inosangana nemuviri inofanira kuitwa nemicheka yepanyama ine huwandu hwakanaka. Chengeta zvakanyanya kusarudzwa kweshuhwe. Izvo zvinodiwa kuti ihombodo dzakagadzirirwa kushanda. Uyewo, zvakakodzera sneakers for fitness . Vazhinji vanogadzirisa vanopa sneakers yakagadzirirwa kufunga nezvemamiriro emutambo uyu. Chinokosha, chinyararire chete, insole - kubvisa kukanganiswa kubva kune rutsoka, kunobatsira panzvimbo yayo yakakodzera kana ichimhanya, kudzivirira kukanganisa nekukuvadzwa.
- Mitemo yekushanda mangwanani inosanganisira, kunze kwekutambanudza, kushandiswa kwemaitiro akanaka ekufema. Iva nechokwadi chekutonga kufema. Fema kuburikidza nemhino dzako, shandisa nemuromo wako. Rhythm inofanira kuva yakadaro zvokuti hakuna kupererwa kwepemu. Zviri nani kumhanya zvishoma, asi nekufema. Ichi chivimbiso chokuti iwe uchabatsirwa nekudzidzira kwako.
- Chengeta moyo wekuda. Izvo zvakanakisisa zvinodiwa zvichave 120-150 kurohwa paminiti. Kana mushure maminitsi mashanu. mushure mokunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
- Mitemo yekushanda mangwanani inosanganisira imwe nzvimbo yemuviri kana ichimhanya. Tarisa maitiro ako. Maoko akasungirirwa pabheji ari pamakona akanaka.
- Usamira. Kana iwe wakaneta, enda kuenda, asi, pasina chiitiko usarega.
- Kana chinangwa chako ndechokuderedza uremu, shandisa simba rekushanda. Somuenzaniso, 10 min. muchiyero chemazuva, 5 min. munguva yekutsanya. Kutamba kwemasikati kunonyanya kubudirira pakureva kurasikirwa kupfuura manheru. Iva nechokwadi chekutarisa kufema kwakakodzera.
Kururamisa kukwira mambakwedza kunotungamirira ku tonus yomuviri uye kunopa mutero wezuva rose. Zvishoma nezvishoma kuwedzera chikamu uye jog nguva.
Kana mushure mekutanga kwechikamu iwe unorwadziwa mumakumbo ako, ipapo mutoro mukuru. Ramba uchidzidzisa, zvishoma kuderedza mutoro. Kuti zvibudirire, kugadziriswa kunokosha. Usaparadzanisa zvidzidzo zvako. Rega kumhanyira ichange isingadyi nguva uye yakasimba, munguva iyo iwe uchadzidza kugovera masimba, kuongorora kufema kwako uye kuwana mufaro wechokwadi kubva pane zvaunodzidza.
Kana uine matambudziko emwoyo kana varicose vevine, bvunza chiremba wako mazano asati atanga sangano. Iye zvino unoziva kuti ungamhanya sei mangwanani. Zvose zviri mumaoko enyu, kana kuti pane tsoka dzenyu.