Vanofamba vanogona kuchengetedza kushanduka kwavo nematanda aya
Kutambanudza kunogona kuvandudza kushanduka kwako uye kunogona kuita kuti kufamba kwako kuve kwakanaka. Iyi nzira yekutambisa inokonzera mapoka emasumbu ayo waunoshandisa kuitira kufamba zvakanaka nekufamba uye kufamba. Vakawanda vanofambisa vanoda kuita purogiramu yakatangira pakutanga kwekudzidzira kwavo. Vamwe vanofarira zvakare kutambanudza pamagumo, kana kuti vamwe vanofamba mukati mekufamba kwenguva refu.
Kutora Mirayiridzo
Kushamwaridzana kwemaminitsi mashanu paunofamba kufamba nyore nyore usati watanga. Usamborega kutonhora kunotonhora kana kuti iwe unopisa kuvanetsa. Itai kuti miitiro yekufamba yakagadzirirwa kutora musuru uye kubatana kuburikidza nehuwandu hwekufamba. Ita izvi zvishoma nezvishoma. Chengetedze kusvika kune iyo yakanyarara. Kana uine dambudziko rehutano rinoita kuti zvive zvakaoma kuita chimwe chezvinhu izvi, iwe ungada kubvunza chiremba wako, chiremba wepanyama, kana mudzidzisi wemitambo kune imwe nzira yekushandura mafashoni.
Inotarisa uye Kufambisa Kuedza Kudzidzira Vatambi
Tsvaga danda rakananga kana fence kana rusvingo ruchakutsigira iwe kuti uzvimiririre mune zvimwe zvekudzivirira uye kufamba kwekudzidzira. Iwe unotanga kumusoro kwemuviri wako uye shandisa nzira yako pasi.
Head Circles
- Ita kota inotenderera nemusoro wako.
- Tanga nenzeve yako pedyo nefudzi rako kune rumwe rutivi.
- Shanduka musoro wako wakatarisana nechemberi, uchiguma nenzeve yako pedyo nefudzi kune rumwe rutivi.
- Dzorera musoro wako kumashure.
- Dzokorora 5 kusvika 10 nguva.
Arm Circles
- Uine ruoko rumwe pane imwe nguva, ita ruoko rwakadzoka shure nechanza chako kutarisa kunze, chigunwe chakasimudzwa.
- Dzokorora 10 kusvika ku15 nguva neruoko rumwe.
- Zvadaro ita kuti ruoko ruve rwakatenderera nechitenderera chakatarisana mukati, chigunwe chakataridzika pasi, chidzokorora 10 kusvika ku15 kaviri noruoko rumwe.
Hip Stretch
- Simuka, tora hafu-danho shure nerutsoka rworudyi.
- Bhanja bhogi rako roruboshwe udzorere uremu hwako kumashure ako kurudyi.
- Paunenge uchichengeta gumbo rorudyi zvakananga, sunga mberi mberi uye uwedzere mberi pasi pasi petsoka yako yekurudyi.
- Gara kwemaminitsi 15 kusvika ku30.
- Shandura mapande uye dzokorora kune rumwe rutivi.
Quadriceps Stretch
- Mira wakamira, wakabata pamadziro kuti ubatsirwe.
- Bhudza bvi rako shure kwako kuitira kuti unzwisise rutsoka rwako, uchibata chitsitsinho chako kurwisana nemagumo ako kumashure.
- Simuka wakananga nekusundira bvi rako zvinyoronyoro zvakare sezvaunokwanisa. Ruoko runochengetedza chitsitsinho panzvimbo, hausi kudhonza neruoko. Kune vamwe, zvinonyanya kusununguka kushandisa ruoko kubva kune rumwe rutivi.
- Gara kwemaminitsi 15 kusvika ku30, uye shandura kuti utambanudze rimwe jumbo.
Nzombe Tambanudza
- Simira ruoko rwemaoko-kureba kubva pamadziro kana kumativi akareba.
- Tenderera kumadziro, uchizvishongedza nemaoko ako.
- Isa gumbo rimwe mberi mberi nemabvi akavhara. Uyu gumbo haazovi nemutoro wakaiswa pauri.
- Chengetedza rimwe gumbo shure nemabvi zvakananga uye zvitsitsinho.
- Kuchengetedza musana wako zvakananga, shandisa mahudyu ako kumadziro kusvikira iwe uchinzwa kutambanudza.
- Bata masekondi makumi matatu. Relax.
- Dzokorora nemumwe gumbo.
Soleus Calf Tambanudza
- Kubva pamhuru yakatambanudza nzvimbo, bhanha mabvi kumashure kuitira kuti majeko ashanduke kutambanudza Achilles 'tendon.
- Chengeta chitsitsinho chako pasi.
- Tora maseji 15 kusvika ku30.
- Zvadaro shandura makumbo uye dzokorora pane rimwe jumbo.
Leg Extensions
- Kutarisana nedanda, ramba wakabata nemaoko maviri.
- Kupfugama pamabvi, kuunza rutsoka rumwe mberi, ipapo kuwedzera nekudzungira gumbo iroro kumashure uye kumashure.
- Dzokorora 10 kusvika ku15, saka shandura makumbo.
- Iva wakangwarira kuisa pfungwa dzako pasi.
Muyambuka Wegumbo Unosvitsa
- Kubata padanda kana fence rail nemaoko maviri, mberi.
- Kushambira gumbo rimwe pamberi pomuviri wako zvishoma nezvishoma richikwira kumusoro.
- Anofamba-famba anenge 10 kusvika ku15 pane imwe netsoka.
Mushure mokutambanudza nekufamba muchiito, ikozvino wakagadzirira kufamba chikamu chikuru chekufamba kwako pane imwe nguva yako yaunoda.
Kushamwaridzana Kunobatanidza Mufananidzo Nhanho-Nhanho: Ona mufananidzo mukuru uye mirayiridzo kune imwe neimwe yezvipeta izvi.
Sei Uchifanira Kutarisa?
Kugadzikana kwekuita muviri kunogona kukubatsira kuti urambe uine huwandu hwakazara hwekutenderera kumapoka ako emasumbu uye mapfundo. Izvi zvinonyanya kukosha kana iwe uzere. IAmerican College of Sports Medicine inokurudzira kuita maitiro ekushandura mafungiro kwemaawa maviri kana matatu kwevhiki imwe neimwe kuti uvandudze mararamiro ako. Kutambanudza pamwe chete netsika yako yekufamba kunogona kuva nechokwadi chokuti iwe unotora zvose kutarisa uye kuenzanisa-kuwedzera simba.
> Sources:
> Garber CE, Blissmer B, Deschenes MR, et al. Nhamba uye Unhu hweKuedza Kudzidzira nekukuchengetedza Cardiorespiratory, Musculoskeletal, uye Neuromotor Fitness muAkaonekwa neHutano Vakuru. Mishonga & Sayenzi muMutambo & Kuvhidzira . 2011; 43 (7): 1334-1359. doi: 10.1249 / mss.0b013e318213fefb.
> Kutarisa Kufamba. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Stretches-for-Walking_UCM_461779_Article.jsp#.WaIVItGQzx8.