Sport uye nhumbu, zvese zvaunoda kuti uzive

Sport uye nhumbu

Kuva nepamuviri hakuna kufanana nekurwara, chero bedzi nhumbu ichimhanya zvakajairika. Muzviitiko zvakawanda, hupenyu hwakajairika hunogona uye hunofanirwa kuchengetedzwa, uku uchiramba uchiita zviitiko zvezuva nezuva senge mitambo. Kuramba uchishingaira panguva ino kunokosha, sezvo mutambo uchizokubatsira iwe kuchengeta huremu hune hutano.

Kune rimwe divi, kurovedza muviri kwakakodzera kunobatsira iwe kugadzirira muviri wako pakuzvara. Pasina kukanganwa kuti muviri wako uchakutenda zvakadii kana yave nguva yekuita postpartum kupora. Ndokureva, mutambo wakakodzera, wakaderera uye unokurudzirwa panguva yepamuviri, icho chinhu chinokurudzirwa nenyanzvi mune dzakawanda zviitiko.

Nekudaro, zvinokurudzirwa kuti usati wadzidzira chero mutambo iwe bvunza nanyamukuta kana nachiremba anodzora kubata kwako. Kune mamwe mamiriro akasarudzika, njodzi yekuzvitakura, yapfuura kubvisa kwepamuviri kwepashure kana zvekare pathologies, mune mutambo ungangopesana. Chero zvazvingaitika uye sekureba sekuudzwa kwazvinoitwa nachiremba wako, iyi ndiyo mitambo inokurudzirwa kwazvo pakubata.

Mutambo nepamuviri, zvinonyanya kukurudzirwa

Sport uye nhumbu

Kana iwe wakataurirana nachiremba wako uye iye akakupa iwe kuenda-kumberi, zvingangoita kuti ikozvino une kusahadzika pamusoro pekuti mutambo upi unogona kuitwa panguva yekuzvitakura. Aya ndiwo maekisesaizi ayo anokurudzirwa nenyanzvi kuvakadzi vane nhumbu, kutaura zvakanyanya mitambo yemitambo inosanganisira chikamu cheaerobic Mariri, mapoka makuru emhasuru anoshandiswa. Ndokunge, makumbo, mapfudzi, maoko, chifuva uye musana uye dumbu.

Panyaya yevakadzi vaidzidzira mitambo nguva dzese vasati vaita nhumbu, zvinokurudzirwa kuti uenderere mberi nemitambo, kubvisa izvo zvinofungidzirwa kuti zvine hukasha. Pane kudaro, vakadzi vane nhumbu vasingawanzo kudzidzira mitambo, vanofanirwa kudzivirira kurovedza muviri. Zvakare nevaya vasingazivikanwe uye vasina kugadzirirwa ivo. Iwe unoda kuziva kuti ndeipi mitambo yakakurudzirwa kwazvo mukuzvitakura?

Famba nekukurumidza

Mutambo wakanakira vakadzi vese vane nhumbu, nekuti unogona kuchinjiswa kune izvo zvinodiwa zvega zvega nyaya. Asi kana uchitaura nezvekufamba nekukurumidza, zvakakosha kuti unzwisise kuti hazvisi zvekufamba uchitsvaga pahwindo. Kuti mutambo uonekwe saizvozvi, unofanirwa kuitwa munzvimbo yakakodzera, pamwero wenguva dzose uye nenguva yakatarwa. Mune ino kesi, kweinenge 30 maminetsi zuva rega rega.

Nokukurumidza paunotanga kufamba nekukurumidza nguva dzose, unowedzera kugadzirira panyama iwe uchave weshanduko dzese dzinouya. Shandisa zvipfeko zvakafanira neshangu, tsvaga nzvimbo yekunze uye zvakanyanya panzvimbo yakati sandara. Kunyanya sezvo nhumbu ichifambira mberi, sezvo muzinda wegiravhiti warasika uye iwe unogona kurasikirwa neyakaenzana.

Kushambira

Kushambira ndeimwe yemitambo yakakwana kwazvo uye inonyanya kukurudzirwa nenyanzvi dzevakadzi panguva yepamuviri. Imwe yemabhenefiti ayo makuru ndeyekuti inokutendera iwe fambisa muviri wako wese usingashandise simba kujoini. Kana usati wajaira kushambira, unogona kutsvaga makirasi evanyamukuta. Aya makirasi anoitirwa vakadzi vane nhumbu uye akakwana kuenderera kana uchinge waita mwana wako.

Yoga uye Pilates, iwo mutambo wakakwana mukuzvitakura

Sport uye nhumbu

Iyi mitambo yakaderera-inokurudzirwa inokurudzirwa kwazvo panguva yekuzvitakura Iwe unozodzidza kufema zvirinani, izvo zvinokubatsira iwe kudzora chikamu chakakosha chevashandi. Kune rimwe divi, muyoga, mamiriro aunovandudza kusimba kwemuviri wako, izvo pasina mubvunzo zvichakubatsira iwe panguva yekusununguka uye mukuzotevera kupora. Ehezve, iyo yoga uye maPilates anofanirwa kuitwa pasi pekutarisirwa kwehunyanzvi.

Kunze kwekuvandudza muviri wako panyama, kutamba mitambo nguva dzose kunokutadzisa kubva pakuwedzera huremu panguva yepamuviri. Pane rimwe divi, zvinokubatsira kuti unzwe zvirinani uye uine simbakunyangwe kana nhumbu yakwira kwazvo. Iwe uchatokwanisa kusangana nevamwe vakadzi vane nhumbu vokugovana navo kusahadzika, kutya kana zvakajairika manzwiro mudunhu rino.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako