Inonatsa Mafambiro Ezvo uye Dzidzise Kuti Uve Nemaonero Akanaka
Kuenzanisa kunobatsira pazera ripi neripi uye hutano hwehutano. Nokuwedzera kuwedzera kwematambudziko apo iwe uchifamba, unozvirovedza kuti uwane zviri nani kuchengetedza hutano hwako uye hutsika apo iwe unofanirwa kubuda kamwe-kamwe, zvakadai semitambo. Iwe unogonawo kuva nani kukwanisa kutarisana nekukanda uye kupinza dambudziko, kana kufamba mumigwagwa yakaipa kana muupenyu hwezuva nezuva.
Kunyangwe kufamba nyore kune basa rinoita kuti kusava nemafungiro ako kuite. Iwe unoshandura nzvimbo yako yehukuru neshato imwe neimwe. Muviri wako unonzwisisa uye unopindura pane izvi kuti uzvibate iwe uye uite danho rinotevera panzvimbo yekudonha. Nokuwedzera kuwedzera kubhadhadzira maitiro, unowedzera mhizha.
Kuenzanisa maitiro kunokurudzirwa kune ani zvake ari pangozi yekuwa, kunyanya kune avo vanopfuura makore makumi matanhatu nemashanu , vanofanirwa kuenzanisa kudzidzisa kwemazuva matatu kana kupfuura kwevhiki.
Usati Watanga: Tarisa Zvaunenge Waita
Nzira yakanaka yekufamba yakakosha kuti uwedzere kukosha kwako. Simuka zvakananga, mapepa kumashure uye wakasununguka, chinja chichienderana nechepasi, maziso mberi, inya mudumbu mako, tuck mumushure mako uye shanduka muhudyu mako zvishoma mberi. Iwe haufaniri kunge wakagwinya, mberi kana kumashure, uye mushure wako haufaniri kuiswa.
1 - Heel to Toe Walk
Ichi chikoro chechikoro chekurovedza muviri ndechimwe chaunogona kuita mumba kana kunze. Inokurudzirwa kumativi ose. Unogona kudzokorora kakawanda:
- Tambanudza maoko ako kubva kumativi ako kuti ubatsire kuchengetedza.
- Chengetedza chinamato chako uye uchifananidza pasi, uchimirira mberi.
- Sezvaunotora danho, famba chitsitsinho chetsoka dzako pamberi pechiso cheimwe rutsoka rwako.
- Famba muromo wakarurama muchitsinho ichi-kusvika-kwigunwe. Ichazonzwa sokuti muviri wako uri kupera kubva kune rumwe rutivi.
- Tora matanho 10 kusvika ku20 zvitsitsinho.
2 - Famba Pamakumbo Ako, Zvadaro Pamakumbo Ako
Kuita zviduku zvishoma zvekufamba pazvitsitsinho zvako chete uye ipapo zvigunwe zvako zvese zvinobatsira kudzidzisa mishonga yako:
- Izvi zvinokonzerwa chete kana uchingopisa nekufamba kwemaminitsi mashanu.
- Famba nhanho gumi pazvitsitsinho zvako chete, uye zvigunwe zvako zvakamutswa kubva pasi.
- Famba kazhinji nenzira gumi.
- Zvino shandura kuti uende kune zvigunwe zvako zvishoma pamatanho gumi, pamwe newe zvitsitsinho zvakasimudzwa kubva pasi.
- Dzokorora kwemaminitsi mashomanana.
Kana iwe uchinzwa kushungurudzika mumhuru dzako kana kuti rutsoka rwako pakutanga, tora zviri nyore nemuitiro uyu. Kana iwe ukanyatsoritsungirira, iwe unogona kuwedzera nhamba yematanho aunotora kusvika 15 kana 20 pane imwe nguva isati yachinja.
3 - Chengetedza Famba
Izvi zvakanyanyisa muviri zvinowedzera imwe dambudziko sezvo pane pause apo imwe netsoka mukufamba.
- Tanga nemaoko ako akatambanudza kubva kumativi ako, nepamapfudzi akareba.
- Tarisa pane imwe nzvimbo netsoka dzakawanda mberi kwako, nechinangwa chako uye usingatarisi pasi.
- Tanga kufamba. Sezvaunosimudza gumbo rako rekare uye uriunzira mberi, pomesa nemabvi ako kusvika kwechipiri chimwe chete usati waisa tsoka yako pasi, uchifambira mberi.
- Iye zvino itai zvakafanana kune rimwe jumbo. Sezvaunounounza mberi, pfuurira kwechipiri chimwe nechimwe nemabvi ako musati waisa rutsoka rwako mberi kwako.
- Dzokorora makumi maviri.
4 - Nguva dzose uye mazambiringa
Zvose zvinogona kukubatsira iwe kukudziridza muganhu wako paunofamba uchienda kumativi. Izvi zvinogona kunge zvakasvibiswa sezvinongoita zviduku.
- Tanga nemakumbo mashoma apo iwe wakamirira chiratidzo chekuyambuka, uchifamba nechokunze kwetsoka uye unounza rimwe rutsoka kuti rutevere. Tora nhanho mitatu yakasara uye ipapo zvitatu zvinodzokera kurudyi, zvichidzokorora sezvinodiwa, kuchengeta meso ako mberi.
- Paunenge uchifamba, tendeukira kumativi uye chengetedza musoro wako kutarisana nemitemo yako yekufamba. Hazvibatsiri kuramba uchifamba mumutungamiri wako wepakutanga, uchitungamirira nerutsoka rwokumhanya uye uchiunza netsoka kumashure kuti uiite. Rambai makanho mashanu kana gumi. Zvadaro tendeuka kuti uchinje mapepa uye ramba uchiita matanho mashanu kusvika kune gumi achikutungamirira kune rimwe rutsoka.
- Kana iwe uine chivimbo, wedzera mamwe mazambiringa. Idzi ndidzo dzinokonzera mhuka. Sezvaunotsika, roka rimwe rutsoka rumwe, rimwe.
5 - Mira paRutsoka Rimwe
Ichi chimiro chembambo chekuita muviri ndeyekutanga kune maitiro ehutano. Kana iwe uchifanira kumira panguva yako yekufamba, zvakadai seunenge wakamirira chiratidzo chekufamba nemugwagwa kuti uyambuke mumugwagwa, shandisa mukana uyu kuti umire kune rimwe rutsoka kwemaminitsi mashomanana, uye shandura kuti umire kune rumwe rutivi.
- Iwe unogona kunge uri pedyo nehuta kana kuti pfumo iwe unogona kuisa ruoko pamusoro pokuti ugadzikane, sezvinodiwa.
- Kana ukangokwanisa kuenzanisa kwemasekondi makumi matanhatu, edza kuzviita nemaziso ako akavharwa.
- Kana iwe wakanyarara zvakakwana, iwe unogona kuenzanisa pane zvinhu zvakadai semiti yemiti, bollards, kana zvimwe zvinhu kuti ufare.
6 - Kufamba Mberi
Kufamba kumashure ibasa rakaoma. Zvakanakisisa kuita izvi neshamwari sewaini yako, kukunyeverai nezvimwe zvinetso zvinoparadza.
- Sarudza nzvimbo iyo ichava yakachengeteka, kure nemugwagwa, kufamba, uye vamwe vanofamba.
- Tendeuka uye ramba uchifamba nenzira imwechete sekutanga. Tora matanho mashanu kusvika kune gumi, uye dzokera kune imwe nzvimbo. Dzokorora apo uri munzvimbo yakachengeteka.
- Iwe unogona zvakare kuedza kudzoka kumashure pachitsika chetsika , kutanga pakurumidza kunonoka.
7 - Musoro Wokufamba Musoro
Iyi kufamba yakanyanya kufambira mberi uye iwe unoda kuzviita munzira iyo iwe unoziva kuti hapana zvipingamupinyi. Iwe uchange uri kutendesa musoro wako kuruboshwe, kurudyi, kumusoro, pasi, uye kurutivi rumwe, kuchinja pfungwa dzako paunenge uchifamba.
- Tanga kufamba. Zvimwe zvikamu zvose, tora musoro wako kuruboshwe, ipapo kurudyi. Rambai izvi muchidzokorora gumi.
- Sezvaunoramba uchifamba, zvino fambisa musoro wako kumusoro uye pasi imwe neimwe imwe danho. Rambai izvi muchidzokorora gumi.
- Sezvaunoramba uchifamba, ikozvino uise musoro wako kumapfudzi ako kuruboshwe, ipapo, imwe neimwe danho. Ramba uchidzokorora gumi.
8 - Chengetedza Paunenge Uchifamba Purogi kana Curb
Tsvaga mikana pakufamba kwako kuti uenzane sezvaunofamba pagiyo, gwara rechitima, rakasimudza ruvara, kana imwe nzvimbo yakafanana. Izvi zvinotora chitsitsinho-kana-chetsinho chichifamba necheki, sezvo iwe uchafanira kuchengeta chikwata chako muzere wakakwana. Iwe unogona kuda shamwari kuti iite sewaini yako uye ikwereta fudzi kana ruoko kana iwe uchida imwe yenhamba.
- Sezvauri kuvaka chiyero chako, unogona kusarudza nzvimbo iyo inomera chete inch kana maviri kubva pasi. Iwe unogona kusarudza matanda akare, mapuranga, kana kuti kubata kana iwe uine chivimbo.
- Edza yako yakakurumidza kukurumidza kumhanya semuviri wako unowanzobhadhara zviri nani pane zvaunowanzoita kupfuura paunonoka.
- Edzai zvishoma nezvishoma uye zvakakurumidza kufamba kuti muone kuti inonzwa sei uye nedzimwe nzvimbo yezvinetso.
9 - Nyoka kana Zig Zag Walk
Mumuviri wako unoda kuchinja mararamiro ayo nguva dzose kana iwe uchichinja mazano. Iwe unogona kuita izvi nekufamba chimiro chechisere kumativi maviri mapikicha anenge mashanu kana kupfuura kune tsoka, kana kuti zig zigadzire kumashure uye mberi sekunge kufamba-famba kumakona mubharolom run.
- Ari munzira, famba nhanho mitatu uchienda kune rumwe rutivi rwekufamba ugoenda kune imwe nhanho kusvika kune rumwe rutivi. Dzokorora kakawanda.
- Iyi nzira yakanaka yekushandisa paunenge uchidzika pasi, uchiita zvako pfupi pfupi.
10 - Bhora Rinotiza, Ramba, kana Ramba
Uya nebhola kuti uite nayo sezvaunofamba. Izvi zvichaita kuti iwe uwedzere kutarisana uye kubatana.
- Tora bhora kumusoro uye uibate iyo iwe uchifambira mberi.
- Dzinga basketball iwe uchifamba.
- Tora bhora shure neshure nemumwe wako anofamba.
Shoko Rinobva
Nokuwedzera kuenzanisa maitiro kuhupenyu hwako hwezuva nezuva, unogona kuve nechokwadi kuti uri kuwana zvikamu zviviri zvemafaro ane utano hwakanaka: cardio exercise uye balance exercise. Kana iwe uchida mamwe mabasa ekuvandudza mararamiro ako, edza yoga kana tai chi .
> Sources:
> Balance Exercises. National Health Service. http://www.nhs.uk/Livewell/fitness/Pages/balance-exercises-for-older-people.aspx.
> Kuvandudza Maonero Ako Nokufamba. Harvard Medical School. http://www.health.harvard.edu/staying-healthy/improve-your-balance-by-walking.
> Sample Exercises - Balance. National Institute on Aging. https://www.nia.nih.gov/health/publication/kudzidzira--
> Dhipatimendi reUnited Health yeHurumende neHuman Services. 2008 Basa Romuviri Mazano Evanhu vekuAmerica (ODPHP Publication No. U0036). Washington, DC: US Government Printing Office.
> Vanswearingen JM, Perera S, Brach JS, Cham R, Rosano C, Studenski SA. Chiitiko cheRandomized Yeviri Maitiro Okurapa Kuita Kuti Kuvandudzi Kufamba: Chiito Pamusoro Pemazimba Enjeredzi Yokufamba. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences . 2009; 64A (11): 1190-1198. doi: 10.1093 / gerona / glp098.