Nzira Yokuchengetedza Matambudziko Aya Kuparadzisa Kushanda Kwako
Hazvina kufadza kuti urege kunetseka kana kudimbu kana iwe uchiita zvekushandisa. Izvi ndizvo zvinetso zvinowanzobatanidzwa ne-high-intensive exercise kana kuti kutsungirira kurovedza muviri , zvakadai sekumhanya kure kana kuti nekukurumidza . Asi kunyange vanhu vanobatanidzwa mune zvekurovedza muviri zvakanyanyisa dzimwe nguva vanoona kuti kurovedza muviri kuri kuita kuti vanzwe vanorwara.
Zvinogona kuva dambudziko rinoda kurapwa, asi pane zvimwe zvinokonzerwa nyore nyore zvinokonzera kushungurudza / dambudziko.
Iva nechokwadi chekukurukura matambudziko ose anoramba achiitika neboka rako rekurapa.
Chizuru uye Nausea kubva kuApepa Sukari
Vanhu vanowanzofarira kushanda mangwanani mangwanani kusati kwasvika, asi izvi zvinoreva kuti muviri unogona kunge usina mafuta kubva pakudya kweusiku huno. Saka iwe unomuka, pinda pakuzvidzivirira, uye shuga inoputika. Unonzwa uchinetseka uye usina simba.
Zviri nani kuti uve nechikafu chekudya zvishoma, zvichida zvimwe mapuroteni uye / kana yakaoma carbohydrate ane mafuta ane utano hwakanaka-zvokudya zvicharamba uchienda kwenguva yakati. Chimwe chiitiko chingava munhu anoenda kuchikoro pakarepo mushure mebasa uye asati adya. Hapana nguva yekudya, hapana mafuta kune avo vanoshandisa mishonga. Muchiitiko ichi, chikafu chechiedza kana kuti mitambo yemitambo inogona kuita mano.
Izwi kune vakachenjera: kudya kana kunwa zvakanyanya uye kuedza kuita zvekurovedza kunogona kunge kusinganzwisisiki. Kudya kukuru, kunyange usiku hwakatangira, kungangodaro kuchinge kuchinge ichikurumidzira mumagetsi ako.
Ramba Wakanyoroveswa Kuti Udzivirire Kunetseka Kwemhepo Kuneta Uye Nausea
Apo patinenge tiri pamusoro peshoko rekudya, hazvikwanise kusimbiswa zvakakwana kuti zvakakosha kuva nemhepo yakachena apo iwe unoshandisa.
Mhando dzemaitiro ezvokuvhiya, saPirates, kazhinji dzinoda zvose glucose uye sodium iyo inowanikwa mumitambo yemidziyo, asi mvura inonakisisa inokosha. Kutsiva uye kusuruvara zvose zviratidzo zvekupera simba .
Pane zvakashata zvakanyanya, kunwa mvura yakawandisa nguva isati yasvika pakuita zvekuita zvinogona kukonzera kuti ichinge ichikomberedza mukati mako mudumbu uye inogona kukonzera kushungurudzika.
Zvakanakisisa kushandura zvakakwana awa imwe nguva isati yashanda muviri, saka maminetsi makumi maviri nemashanu panguva yekurovedza muviri.
Musoro Rush kubva ku Postural Hypotension kana Orthostatic Hypotension
Orthostatic hypotension ndiro zita rezvenyanzvi hwemweya wekutenda unowanikwa paunomira nekukurumidza. Zvinoreva kuti pane kuerekana kwaderera ropa. Izvi zvinogona kukonzerwa nemishonga yakawanda. Inogonawo kukonzerwa neropa rinoderera zvikuru kana rimwe dambudziko rehutano.
Kana iwe uchinge uchinzwa uchechedzi nguva zhinji kana uchidzidzira, unofanirwa kubvunza mutano wehutano. Kune rumwe rutivi, vazhinji vedu tinoona "musoro unokurumidza" nguva nenguva. Iyo yakanakisisa kugadzirisa iyo ndeyokutama kubva kumusoro-kubva kusvika kumusoro-up zvishoma nezvishoma. Kana pane kumwe kurovedza kwaunoita kunokupa manzwiro iwayo, edza kuifamba nayo zvishoma nezvishoma kana kuisiya kunze kwekugara kwako.
Ramba Uchitarisa Kwaunofanira Kuve Idzivisa Kuendesa Kurwara Mukuita Kudzidzira
Chimwe chikonzero chechirwere chinofambisa sechiitiko mune zvekuita muviri ndechokurega kutarisa kuchikwira sezvaunofamba. MuPirates, uye kunyanya kushandisa, musoro unobatanidzwa maererano nechepakava uye kutarisa kuripo kubva ipapo. Kana maziso achidzungaira kana kurega kubva pakati paunenge uchifamba, izvi zvinogona kuita kuti unzwe uchinetseka.
Kana iwe uri paPrates reformer , muchina wekutema, kana kuti kunyange kutengesa (muPirates tinoita chifukidzo kusimudzira ), zvinogona kubatsira kutora nzvimbo imwe kutarisa pane kurega maziso asingashamisi nenyika inopfuura. Izvozvo zvishoma sekukwira kumashure mumotokari - kwete kunakidza.
Kuedza Kunyanya Kuoma Kunopa Zviratidzo Zvisingadiwi
Chinangwa chekuita zvevanhu kune vanhu vakawanda, asi iwe unogona kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine hutano. Pilates anoshandisa kureba nekudzika kwemuviri kumimba kusvika kumumhino kusvika pakadzika, kubudiswa mukati momuviri wemuviri. Zvakakosha kuti iwe uenzanise nekuedza kwemuviri wako kuitira kuti iwe ubate mukati nepamusoro uye munzvimbo dzakaderera zvakaenzana.
Kana uri kusungiridza zvakasimba kungove yako yepamusoro kana kumativi ako mudumbu, haunganzwi zvakanaka!
Kudzika kwekasi ndicho chinhu chinokosha pakuita Pilates asi pamwe chete neicho, uye ichi ndicho chinokosha, kunofanira kuva nekureba nekuwedzerwa kwemuviri wemuviri. Kana mushure mumiviri usingaregi sezvo iwe unobvumirana mberi, hauzovi nekanzvimbo yekufema zvakanaka kana kurega nhengo dzako dzichishanda panyaya iyi - kunyunyuta kukuru. Heino nyaya inobatsira nepamimba yako yemimba:
Fema Zvakakwana asi Usapfurikidza neBreathe
Kufanana nekushambira, kusimudza kusima, uye mamwe mimwe miitiro yekushanda Pilates workout inobatanidza kufema nekufamba. Yakaitwa zvakanaka, izvi zvinogona kuva nekugadzirisa uye kubatanidza, pamwe nekukubatsira kuti urege kunzwa uchitadza kubva pakushaya kwe okisijeni.
Vanhu vazhinji vanoshandiswa kufema chete mubhokisi. MuPirate, tinoda kushandisa simba redu rose rekupema, uye izvi zvinoreva kuzadza uye kubudisa zvakakwana izvo zvinozadza mativi uye shure. Izvi zvinonzi lateral kufema . Kana iwe uri kudzidzira nemuviri wakatarisana wakanamatira mberi, mukanera, inotonyanya kukosha kutungamirira kufema kwako kumativi uye kumashure, uye kunyange kumucheto kumashure.
Zvinokonzerwa nekupedza zvakanyanya kufema. Nemhaka yekufema kunenge kuri kutungamirirwa muPirates, zvingave iwe uri kufema zvakanyanya zvakaoma kuti uwedzere kushanda iwe uri kubudisa kunze. Vadzidzisi vanogona kukurudzira vadzidzi kuwedzeredza kufema zvakanyanya zvokuti zvinogona kukuita kuti udzike uye kuumba mavambo e hyperventilation. Kana uri kuwedzera zvakanyanya nemhepo yako, fuka uye uwane kuyerera kunoshanda kwauri.
Tora Coaching
Nekuwedzera kwePirates mukurumbira, vanhu vazhinji vari kuedza kudzidzisa ivo pachavo kana kuwana mazano asingakwani. Zvakakosha kuti iwe utange nePirates Instructor akadzidza zvakakwana . Zvikoro zvakawanda zvinopa zvidzidzo zvega. Iyi inzira yakanaka yekuwana nheyo yakanaka uye inotambudza zvikonzero zvekunetseka chero kupi zvako kwaungave nako.
> Sources:
> Nyaya Dambudziko Iri: Kudzidzira Kudzidzira Kuita uye Kutenda Kusina Mwoyo, Med Sci Sports Exerc. 1993 Jun; 25 (6): 702-4. Kudzokorora.
> Paluska SA. "Mazano Current: Kuziva uye Kutungamirirwa Kwebasa Rinobatana-Rinoenderana Nehutano Hwenyama". Phys Sportsmed. 2009 Apr; 37 (1): 54-63. doi: 10.3810 / psm.2009.04.1683. "
> Waterman JJ, Kapur R. "Matambudziko Epamusoro Pamakumbo muVatambi." Curr Sports Med Rep. 2012 Mar-Apr; 11 (2): 99-104. doi: 10.1249 / JSR.0b013e318249c311.