1. Kuchovha bhasikoro zvishoma nezvishoma
Mamiriro emitambo yekufambisa bhasikoro anononoka anoenderana nezvinodiwa zvemitambo zvevarwere vane hypertension.Inogona kuwedzera kushanda kwemoyo, kudzivirira hypertension, kudzivirira kufutisa uye zvichingodaro.
Inogonawo kunyatsozorodza kushushikana kwepfungwa uye kubvisa manzwiro.Chifuva uye kufema mudumbu kunoderedza kumanikidzwa uye kuzorodza zvachose vanhu.Izvi zvinobatsira zvikuru kune varwere vane hypertension.
Kuchovha bhasikoro kunogonawo kuitwa kumba.Kugwinya bhasikoro ndiyo yekutanga sarudzo yeimba bhasikoro.Hazvidi nzvimbo huru dzekuwedzera.Unogona kurovedza muviri nyore kumba.
2. Dumbbells
Pakati nepakati anaerobic kurovedza muviri kunogona kuderedza diastolic yeropa zviri pachena, uye mhedzisiro inogona kuve nani.
Unogona kuedza dumbbells.Kune vanhu vane "dumbu hombe" chimiro, kurovedza simba kunoshanda zvakanyanya mukupisa mafuta uye kubatsira kudzora BP kwenguva yakareba.
Ongorora: kudzidziswa kwesimba kunofanirwa kuitwa pasi pekutungamirwa kwevashandi vane yakagadzikana kudzora kweropa kudzivirira njodzi.
Ona pano, unoda kurovedza muviri here?Stop!Iva nechokwadi chekuyeuka mutemo wekutanga wemitambo: ita zvaunogona.
3 Yoga
Yoga ndeye aerobic kurovedza muviri, iyo inogona kurovedza muviri, kuumba uye kugadzirisa manzwiro.Kurovedzera muviri kwakaringana kwakanakira muviri, asi kunewo zvimwe zvekuzvidzivirira uye zvinotemerwa.Chengetedzo inonyanya kusanganisira kudziya uye kusarudza nharaunda yakakodzera, nepo taboos zvinosanganisira chisimba traction, kutsanya, yoga mushure mekudya, zvimwe zvirwere, nezvimwe.
Zvekungwaririra:
1. Chengetedza kudziya-kupisa: usati waita maekisesaizi ega yoga, zvinokurudzirwa kuita zviitwa zvakakodzera zvekudziya uye kutambanudza tsandanyama uye matishu akapfava, ayo anobatsira kupinda muhurumende nekukurumidza uye kudzivirira kukanganisa panguva yekudzidzira yoga;
2. Sarudza nzvimbo yakakodzera: maitiro e yoga kazhinji anoda kuitwa munzvimbo yakanyarara uye yakasununguka, saka kutarisa kunofanira kubhadharwa pakusarudza nzvimbo yakanyarara.Kana ukasarudza kudzidzira yoga mumba, iwe unofanirwa kuterera kuchengetedza kutenderera kwemhepo kudzivirira hypoxia.
Taboos:
1. Kubata kwechisimba: kune akawanda anotambanudza mafambiro muyoga.Tinofanira kungwarira kudzivirira kukweva kwechisimba uye kuiita nhanho nenhanho.Zvikasadaro, zviri nyore kukonzeresa kukuvara kwetishu dzakapfava senge tsandanyama nemarunda, izvo zvinokonzeresa marwadzo uye kutokonzeresa zviratidzo senge motor dysfunction.
2. Kudzidzira yoga padumbu risina chinhu uye mushure mekudya: maitiro e yoga anoda kupedza kupisa kwemuviri.Kana iwe uri mudumbu risina chinhu, zviri nyore kukonzera hypoglycemia.Usati wadzidzira yoga, unofanirwa kutarisisa kudya nemazvo kuti uwedzere simba.Mukuwedzera, maitiro e yoga haakurudzirwi panguva ino nokuti chikafu chiri mudumbu chinoda kugayiwa mushure mekudya, kuitira kuti chisakanganisa basa rekudya kwemudumbu.Kana iwe ukadya wakaguta, kurovedza muviri nekukurumidza zvakare zvakareruka kukonzera gastroptosis.Zvinokurudzirwa kuita yoga kurovedza muviri mushure meawa kana kupfuura mushure mekudya.
Nguva yekutumira: May-19-2022