Munzira yekutsvaga hutano uye chimiro chakanaka, kusarudza nzira chaiyo yekurovedza muviri nemidziyo kwakakosha zvikuru. Michina yekutsika-tsika nemichina yekumira nemaoko, semidziyo miviri inozivikanwa yekurovedza muviri, imwe neimwe ine mabhenefiti ayo akasiyana. Kana ikabatanidzwa nesainzi uye ikashandiswa, inogona kuunza shanduko dzakanaka kumuviri wedu. Chinyorwa chino chichaongorora zvakadzama kubva pamaonero esainzi yemitambo kuti chiratidze chakavanzika chekubatana pakati pekudzidzira aerobic pama treadmill nekutambanudza ruoko kumashure pama handstands.
Mabhenefiti ekudzidzira aerobics pa treadmill
Kuvandudza mashandiro emwoyo nemapapu
Kurovedza muviri uchishandisa aerobics pa treadmill, sekumhanya kana kufamba nekukurumidza, kunogona kuwedzera kurova kwemoyo uye kufema zvakanyanya. Sezvo nguva yekurovedza muviri ichiwedzera, moyo unofanirwa kupomba ropa zvakanyanya uye mapapu anofanira kuchinjana magasi zvinobudirira, nokudaro zvichivandudza mashandiro emwoyo nemapapu zvishoma nezvishoma. Nekugara kwenguva refu, kutsungirira kwemuviri uye kugona kwe aerobics kuchawedzerwa zvakanyanya, zvichideredza njodzi yezvirwere zvemwoyo nekufema.
Mapoka ekurovedza muviri etsandanyama
Paunenge uchirovedza muviri uri pa treadmill, makumbo emakumbo, makumbo emhasuru, tsandanyama dzemakumbo, uye gluteus maximus yemagaro, nezvimwewo.
Tsandanyama dzose huru dzinobatanidzwa uye dzinoita maekisesaizi akazara. Kubata nekurerutsa tsandanyama idzi hakungobatsiri chete kuwedzera mwero wemuviri wekugadzirisa muviri uye kukurudzira kupisa mafuta, asiwo kunowedzera simba retsandanyama uye kusimba. Panguva imwe chete, boka retsandanyama guru richatorawo chikamu mukuchengetedza kugadzikana uye kuenzana kwemuviri, nokudaro richiwana mwero wakati wekusimbisa.
Kuvandudza chimiro chemuviri
Kufamba zvakanaka kwakakosha zvikuru mukudzidzira treadmillKana munhu akaramba chipfuva chake chiri panze, musoro wake wakamira, mapfudzi ake akasununguka, maoko ake achitenderera-tenderera uye matanho ake ari pakati nepakati, muviri wake uchagadzikana uye kugadzikana kwake kuchawedzera. Kuramba uchidzidzira kumhanya kwenguva yakareba kunogona kubatsira kugadzirisa mamiriro asina kunaka akadai sehunchback, kuderedza marwadzo emusana nemutsipa, uye kuita kuti muviri uve wakatwasuka uye wakanaka.
Mabhenefiti ekutambanudza muchina wakadzoserwa kumashure
Deredza kumanikidzwa kwemusana
Muhupenyu hwezuva nezuva, musana unotakura huremu hwemuviri uye kumanikidzwa kwakasiyana-siyana kwenguva yakareba, izvo zvinogona kukonzera kumanikidzwa kwakawanda pakati pemapfupa emusana uye kukonzera matambudziko ane chekuita nemusana. Paunenge uchitambanudza muchina wakadzoserwa shure, muviri unenge uri munzvimbo yakadzoserwa shure. Kutungamira kwesimba rinokwevera pasi kunochinja, uye musana hauchakwanisi kumanikidzwa kwakasimba. Kumanikidzwa kuri pakati pema disc e intervertebral kunosunungurwa, uye nzvimbo iri pakati pemapfupa emusana inowedzerwa. Izvi zvinoderedza kuneta nekumanikidzwa pamusana uye zvine kukosha kwakanaka kwekudzivirira nekuvandudza zvimwe zvirwere zvemusana.
Simbisa simba remukati
Kuti urambe wakagadzikana paruoko rwako muchina wekumira nemaoko,Boka remhasuru dzepakati rinofanira kushandisa simba risingaperi. Mapoka emhasuru dzepakati akadai se rectus abdominis, transverse abdominis, mukati nekunze kwetsandanyama dzakaonda, uye tsandanyama dzemusana wepazasi dzinoshanda pamwe chete kuchengetedza kuenzana uye kugadzikana kwemuviri. Kuburikidza nekudzidziswa kwemaoko kakawanda, tsandanyama dzepakati dzinowana maekisesaizi akasimba, uye simba nekutsungirira zvinoramba zvichivandudzika. Simba rakasimba repakati haringobatsiri chete kuchengetedza chimiro chakanaka muhupenyu hwezuva nezuva, asiwo rinovandudza mashandiro emuviri mumitambo yakasiyana-siyana uye rinoderedza njodzi yekukuvara.
Kurudzira kutenderera kweropa
Paunenge uchimira neruoko, nzira yekufamba kweropa mumuviri inochinja, zvichiita kuti zvive nyore kuti ropa riri mumakumbo epasi riyerere kudzokera kumwoyo neuropi. Kuvandudzwa uku kwekudzoka kweropa kunobatsira kuderedza kumanikidzwa kwetsinga dzemakumbo epasi uye kudzivirira nekuderedza varicose veins dzemakumbo epasi. Panguva imwe chete, ropa rakawanda rinoyerera kuenda kuuropi, richipa oxygen yakakwana nezvinovaka muviri, richivandudza kutenderera kweropa muuropi, zvichiita kuti vanhu vanzwe vakasununguka, uye zvichiwedzera kutarisisa nekukwanisa kufunga.
Pfungwa yekudzidziswa pamwe chete pakati pevaviri ava
Kurongeka kwekudzidziswa
Zvinokurudzirwa kutanga nekurovedza muviri uchishandisa aerobics uri muchina we treadmill kuti muviri udziye muviri zvizere, kuwedzera kurova kwemoyo uye kukurumidzisa kutenderera kweropa, nokudaro uchigadzirira kurovedza muviri uchishandisa handstand. Mushure mekupedza kurovedza muviri uchishandisa aerobics, ita kutambanudza muviri kwakakodzera uye kuzorora, wobva watanga kushandisa muchina we handstand kuti udzore kutambanudza muviri. Kurongeka uku hakungodziviriri kukuvara panguva yekudzidzira handstand nekuda kwekusadziya kwakakwana kwemuviri, asiwo kunoita kuti muviri ugamuchire zviri nani kutambanudza muviri uchishandisa handstand mushure mekurovedza muviri.
Kudzora nguva uye simba
Zvichienderana nemamiriro emuviri wemunhu uye kugona kwake kurovedza muviri, nguva nesimba rekurovedza muviri pa treadmill uye kurovedza muviri pamuchina wekumira nemaokokunofanira kudzorwa zvine mwero. Kazhinji, kurovedza muviri uchishandisa treadmill kunogona kutora maminetsi makumi maviri kusvika makumi matanhatu, simba richiri rekuti munhu anogona kuramba achifema zvishoma nezvishoma uku achikwanisa kutaura zviri nyore. Pakudzidzisa muchina wekubata maoko, vanotanga vanogona kutanga nemaminitsi mashoma nguva imwe neimwe vozowedzera zvishoma nezvishoma kusvika pamaminitsi gumi kusvika gumi nemashanu. Sezvo kuchinjika kwemuviri wavo kuchivandudzika, nguva yacho inogona kuwedzerwa zvakakodzera, asi haifanirwe kunge yakareba zvakanyanya. Panguva imwe chete, teerera kunzwa maitiro emuviri wako panguva yekudzidzira kudzivirira kuneta zvakanyanya kana kukuvara.
Kurongeka kwehuwandu
Isa kudzidziswa kwakarongeka kwemitambo yekumhanyisa matreadmill nemaoko ekumira muchirongwa chako chekurovedza muviri chevhiki nevhiki, uye zvinokurudzirwa kuzviita katatu kusvika kana kana pasvondo. Kudzidzira kwakadaro hakungogone chete kupa muviri mukana wekurovedza muviri wakakwana kuti ukurudzire kuchinjika uye kuvandudza, asiwo kuve nechokwadi chekuti muviri une nguva yakakwana yekupora nekugadzirisa, uchidzivirira migumisiro yakaipa inounzwa nekudzidzira zvakanyanya.
Zvekungwaririra
Paunenge uchidzidzira kushandisa matreadmill nemahandstand, zvakakosha kutevedzera nzira dzakakodzera dzekushandisa. treadmill, gadzirisa kumhanya kwako uye kutsvedza zvakanaka, mira wakasimba uye bata zvakasimba kuti usadonha. Paunenge uchishandisa muchina wakapindurwa, iva nechokwadi chekuti michina yakaiswa zvakasimba, Angle yakagadziriswa zvakanaka, uye midziyo yekudzivirira kuchengetedzeka yakakodzera yakapfekwa. Kune vanhu vane zvirwere zvisingaperi zvakaita seBP nechirwere chemwoyo kana avo vane matambudziko emuviri chaiwo, vanofanirwa kubvunza chiremba vasati vapinda mukudzidziswa uku kuti vave nechokwadi chekuti kurovedza muviri kwakachengeteka.
Kudzidzira kurovedza muviri uchishandisa treadmill uye kutambanudza maoko uchishandisa reverse stretching chimwe nechimwe chine zvachinobatsira zvakasiyana. Nekuzvisanganisa nesainzi uye kuita kurovedza kwakarongeka zvichienderana nenzira yekudzidzisa ine musoro, zvinogona kuita basa guru mukuderedza kumanikidzwa kwemusana, kusimbisa simba remukati, uye kuvandudza chimiro chemuviri. Kuburikidza nekudzidziswa kwakadaro kwakarongeka, tinogona kuvandudza hutano hwedu hwemuviri zvinobudirira, kugadzira chimiro chakanaka uye kunakidzwa nehupenyu hune hutano uye hwakanaka.
Nguva yekutumira: Chikumi-30-2025