Izazi ze-cardiologists zafunda abantu ngesigaba esinqunyiwe se-hypertension (okungukuthi, labo abanengcindezi yegazi ka-120-139 kwabangu-80 futhi bathola ukuthi abantu abahamba ngezinyawo ezine ngosuku ngemizuzu engu-10 banganciphisa ukucindezeleka kwabo kunabo abahamba kanye ngosuku ngemaminithi angu-10. Umphumela omuhle wokuhamba eqenjini lokuqala bekude kakhulu ngemva kokuhamba okuncane okwesine uma kuqhathaniswa namahora angu-7 ngemva kokuhamba okude eside.Awukho, ngabe uhamba inja yakho, hamba ukuhamba (lateral) ukuhamba, okuyinto indlela ekahle yokuqeqesha ukwandisa ukusebenza kahle futhi enye yezindlela eziphumelelayo kakhulu impembelelo zokushisa amakholori.Ukuhlela lolu hlelo kuzokwenza imisipha yezinqunu (ikakhulukazi yangaphakathi) kanye nezintambo ezivelele kakhulu, sisize ukuqinisa amancane ezihlangene apparatus joint izingxenye zomzimba, ukuthuthukisa ukusebenza kwezinhlelo ze-cardiovascular and respiratory, ukwandisa imisipha yokukhuthazela, ukuthuthukisa ibhalansi, ukusebenzisana, ukuxuba.
Indlela yokuqamba ukuhambisa ngaphezulu
Izikhathi eziningana ukukhuphuka izitebhisi ngosuku zizuzisa inhliziyo, abesifazane baqala ukusebenzisa izitebhisi esikhundleni se-elevator kaningi ngokuphindaphindiwe kathathu kunangaphambili. Zama futhi: unamathisele emaqebheni emaphethini ekhishi ngemishwana efana nale: "Hamba uzungeze ikota itshisa ama-calories angu-25." Isisusa sakho sokuhambisa ngaphezulu sizokhula ngokweqile! Indlela elula yokunciphisa isikhathi sokuqeqesha? Ukuqeqeshwa kwesikhashana! Imiphumela yocwaningo yabonisa ukuthi abantu abaye bahamba ngebhayisikili esiteshini amahora amabili nesigamu ngesonto kwamasonto amabili babonisa intuthuko efanayo nalabo ababenzi ngebhayisikili amahora angaba ngu-10 ngesonto ngokulinganisela okukhulu. Ukuze uthole inzuzo enkulu kakhulu ekuzivocavoca kwe-cardio, yenza izikhathi ezincane, bese uthola imizuzu engu-4, udobele ngesivinini esilinganiselwe, uphinda lo mjikelezo izikhathi ezine kuya kweziyisithupha. Qeqesha kule mode 3-5 izinsuku ngesonto. Ukuhamba kuyindlela enokwethenjelwa yokushisa amakholori, kepha uma unesisindo esikhulu, qalisa ukuhamba ngokuhamba kancane. Kubantu abane-mass mass Index (BMI) engaba ngu-30 noma ngaphezulu, ehamba ngesivinini esingaba ngu-5 km / h, umthwalo ohlangothini lwe-hip, amadolo kanye nama-ankle unama-60% ngaphezu kwalabo abakwa-BMI abangama-20-25 amayunithi. Ukucindezeleka ngokweqile kungandisa ingozi yokuhlakulela i-osteoarthritis, elula i-tendon, ebangele ukukhathala kwama-fractures. Ungayeki ukuqeqeshwa ku-treadmill (noma, nakakhulu nakakhulu, yeka ukuqeqeshwa ngokuphelele); vele ukunciphisa isivinini bese ukwandisa ibanga ukushisa wonke amakholori afanayo. Kuzokuthatha isikhathi esiningi, kodwa kuzoba lula kuwe ukuthi uqhubeke nokuqeqesha.
Ukuzivocavoca ukuqeqeshwa ukukhuthazela
Ungavumeli ukukhathala nobuhlungu kukuqhubekele kwisisekelo sokulayisha kabusha ngendebe yesikhova eshisayo esikhundleni sokujabulela iqhwa noma iqhwa. Lungiselela imidlalo yakho yasebusika oyithandayo nalezi zivivinyo. Yenza izikhathi ezingu-2-3 zeziphindaphinda ezingu-10-15 kathathu ngesonto.
Uma u-skating
Yenza "i-Squat ngomlenze owodwa ngokuthinta phansi." Thatha ngesandla sokunxele isisindo esingama-2.3 kg bese uhamba ngonyawo lwakho olungakwesokudla emceleni onzima, uphakamise umlenze wakho wesobunxele ngemuva kwakho. Sondeza ku-hip, donsela ngakwesobunxele ngakwesokunene, nengalo yangakwesokudla emuva. Sukuma uphakamise isandla sakho sobunxele phezulu nesehlangothini lwesobunxele eceleni kwe-diagonal; phinda. Shintsha izinhlangothi bese uqedela indlela.
Uma u-snowboarding
Zama i- "Balancing Squat". Thatha ngesandla ngasinye isisindo esinesisindo esingu-1.3-2.3 kg bese uphakamisa ngqo, imilenze ebubanzi bamathanga. Phonsa izingalo zakho emazingeni ehlombe, izintende. Hlala phansi, uphakamise izinzwane zakho phezulu. Phakamisa imilenze yakho, uguqe phambili futhi ukhuphuke ezinzwaneni zakho, uphinde ugulise izandla zakho, uzikhomba phambili; phinda.
Uma ungumuntu we-skier
Yenza "ibhuloho elihambayo". Qaphela amanga, ubeke amahlombe akho epulatifomu yokulinganisa, uguqa ngamadolo bese ubeka izinyawo zakho ukuhambisa ama-disc noma amapuleti wephepha. Phakamisa izinyathelo ukuze ziqonde ngqo emadolweni. Gudla izingalo zakho phezulu, ukuwagoqa kancane emaceleni bese ufaka izintambo zakho. Phakamisa imilenze yakho ezinhlangothini, ugibele phansi. Gcina izinyawo zakho enkabeni bese uphinda umsebenzi.
Uma uthanda ukuhamba nge-Nordic
Zama ukusebenzisa "Ibhayisikili" ngemilenze eqondile. Hlala ngakwesobunxele, ubeke i-hip yakho yesokunxele ku-platform yokulinganisela, unyawo lwakho phansi, nomlenze wakho wokunene ngakwesobunxele. Beka isandla sakho sokunxele ngaphansi kwekhanda lakho bese ususa isandla sakho sokunene ezingeni lehlombe phambi kwakho ngesandla sakho sibheke phansi. Thatha umlenze wakho wokunene emuva, ngenkathi ngesikhathi esifanayo uhola ingalo yakho yangakwesokudla phambili. Buyela esimweni sokuqala bese uphinda. Shintsha izinhlangothi bese uqedela umsebenzi.