Ndezvipi zvakanakira zvemitambo

Huremu hwemamiriro ekushanda, kunyanya eavo vanogara mumaguta makuru, hunotadzisa vanhu kuita mitambo yenguva dzose. Zvisinei, sangano reWorld Health Organization rinokurudzira kuti vaite zvekurovedza muviri kwemaminitsi angangoita 2 pasvondo kuitira kuderedza njodzi yechirwere chemwoyo, kutsigira kurapwa kwezvirwere zvisingaperi zvakaita seType 150 chirwere cheshuga negomarara, uye kudzivirira zvirwere izvi. .
Zvidzidzo zvinoratidza kuti mitambo uye kurovedza muviri, izvo zvakakosha pahupenyu hune hutano, zvine mhedzisiro yekurapa uye zvinobatsira kupora muvanhu vane zvimwe zvirwere.
Nyanzvi yePhysical Therapy uye Rehabilitation Dr. Nuran Gün anotaura kuti nhamba dzazvino dzinoratidza kuti vanhu vakuru vanotora rutivi mumitambo nokurovedza muviri vari panjodzi yakaderera ne34 muzana yorufu kupfuura avo vasingamboiti kana kuti kashoma kupinda mumibato yakadaro. Anosimbisa kuti chinhu chakakosha pano kuita chirongwa chekurovedza muviri chakakodzera munhu wacho uye kudzokorora chiitiko ichi nguva nenguva mukati memiganhu inonzwisisika inova yakanakira chirwere. Kuchengeta maekisesaizi muhupenyu hwemunhu kunobatsira kuti munhu ararame hupenyu hunoshanda, kudzivirira mamwe marudzi egomarara, kutsigira kuita bonde, uye kudzikisira zvirwere zvakaita sechirwere cheAlzheimer uko kurasikirwa kwendangariro kunowanikwa. Kunyangwe matambudziko emazuva ese ehutano akadai sekuvhara, gasi, kuneta, kutemwa nemusoro, kushaya simba uye kuzvimba hazviwanzo kuwanda kune avo vanogara vachisimbisa muviri.

Saka, ndeupi mutambo unobatsira pakubata nechirwere chipi?
Semhando yakaderera-yakasimba yekurovedza muviri inotarisa pachipfuva chako, kumashure, uye dumbu, Pilates inotarisa pane pfungwa-muviri kubatana. Pilates inokubatsira kuvaka chimiro chakasimba chemhasuru uye kuita kuti majoini ako awedzere kushanduka sezvaanofanira kunge ari.
Nepurogiramu yakarurama yepilates inotsigira vertebrae uye inoshandiswa mukuenderana nemashoko uye mirayiridzo inopiwa nachiremba, kumira kwakanaka kunogona kuwanikwa nekushanda mitsipa yose yemusana.
Inoshanda mukugadziriswa kwemaitiro (posture) kusagadzikana, kudzoreredzwa kweosteoporosis muvakadzi, uye mukurapa kwezvirwere zvakaita senge pelvic floor dysfunction, kusakwana kwekuita defecation sensation uye fecal incontinence. Pilates inobatsira mukugadzirisa zvirwere zvakakomba zvemusana senge hernia, inoperekedzwa nemudzidzisi akawana pilates yezvokurapa.
Kufungisisa, Tai Chi: Zvidzidzo zvakaratidza kuti kufungisisa mutsigiri mukuru wemafungiro uye hutano. Sezvo zvichiitwa nekunonoka kufamba kwakatevedzana, zvinobatsira kuzorora nekupa chiyero uye kuderedza kushushikana. Kunyange zvazvo uri mutambo unokurudzirwa kumazera ose, zvakaonekwa kuti makore anopfuura 50 ezera inopa kuenzanisa, inoderedza mukana wekudonha netsaona, uye inoderedza kukuvara kunogona kuitika mumamiriro ezvinhu aya.

Yoga: Kana iri tsandanyama dzako, kana ukasadzishandisa, unorasikirwa nadzo. Yoga's nyoro inotambanudza inokuchengetedza iwe kuitira kuti unakirwe nehupenyu hunoshanda. Inogonawo kuderedza kushushikana, kunatsiridza kufema kwako, kuridza tsandanyama dzako uye kukupa simba rakawanda.
Kutuhwina: Tembiricha yemamiriro ekunze inowedzera nhamba yevanhu vanofarira kushambira pane kufamba vachinoita maekisesaizi. Inotsigira kutenderera uye metabolism, inopa simba rakaenzana remhasuru uye kutsungirira sezvo ichiita kuti tsandanyama dziri muchikamu chepamusoro chemuviri dzishandise zvakanyanya, uye inowedzera kuchinjika. Migumisiro yakanaka inoonekwa zviri nani kana ikaitwa mazuva matatu pavhiki.
Sezvo simba rekusimudza remvura richishandiswa, hapana mutoro pamajoini, uye hapana ngozi yekukuvara kunyange kune avo vane matambudziko mumajoini avo. Hazvina kunyanya kushanda pane kufamba kuti uremerwe uremu.
Kufamba: Kufamba ndiko kurovedzwa kwe cardio iyo inoshandisa mhasuru mutoro pahudyu, makumbo uye mhuru zvakanyanya. Inoshanda mukudzivirira nekusimudzira hutano hwakabatana, kusimbisa hutano hwemoyo, kuvandudza mafungiro ako uye kupisa makorikori. Nekudaro, zvinodikanwa kuti udzivise nzvimbo dzakatenuka uye dzisina kuenzana panguva yekufamba uye kusimuka nezano rechiremba nezve kumhanya kwakachengeteka.