Nhamba huru yevanhu vari pasi pano vanofa zuva nezuva kubva kuhosha dzepfungwa. Vanhu vakamira kusimuka, vachinjeka kune zvokudya zvakatsanya uye vakazviwisira pachavo kufa kunokurumidza. Kuti tinyatsonzwisisa maitiro anokosha emwoyo, tinoda kunzwisisa nzira yekupa ropa kune muviri.
Misi yose musikana muduku
Nzira yedu yekuzungunura inosanganisira moyo nemidziyo yeropa, iyo iyo 20% ine mishonga yakawanda uye mitsipa, uye 80% ndiyo capillaries. Capillaries ndiyo midziyo miduku, asi inomiririra vazhinji. Moyo unoputira ropa kuburikidza nemaritiro, uye kusvika kumapillari inouya pamutengo wekufamba uye kuwedzerwa kweropa. Somugumisiro, kana paine kushayiwa kwekufambisa, ma-capillaries haapi zvakakwana neropa, izvo zvinoreva kuti chikafu chemishonga chinowedzera, chinodyiwa ne "zvigadzirwa" zvemidziyo miduku. Muchiitiko ichi, tinoona kuti misumbu imwe neimwe ipombi-yakaderera kufanana nemwoyo. Kana musumbu uchishanda, sero rimwe nerimwe rinowana chirongwa che "chikafu".
Kudzidzira
Kudzidzira kusimbisa mwoyo - iyo chero yemhando ye cardio (haisi kungonzi cardio), mutoro. Uye nokuti mwoyo hauna kukosha zvakasimba, uye nguva. A cardio yakanaka apo iwe unosuka kubva kubasa.
Pakati pezvikamu zvekare zvekuita kwepanyama kubvira panguva yapfuura, maitiro anoshandisika zvikuru emwoyo ari kushambira , kumhanya, mabhasikoro, uye kufamba nokukurumidza. Muchiitiko ichi, zvakakosha kuti sangano harina majerks (basketball nemakumbo anopinza anofungidzirwa, somuenzaniso, anokuvadza zvikuru pamwoyo), asi kubva pane kufamba kwakanaka uye kusingaperi munzvimbo.
Nyanzvi yemwoyo
Tichaita sarudzo yekurovedza mwoyo uye panguva imwechete kupisa kuwedzera kwehutano mumuviri.
- Tinopfugama namabvi edu uye tinoita kufema uye kubudisa simba pamusana pekusimudza maoko.
- Maoko pamberi pebhokisi - squats. Isu tinoita zvigadziro nemaoko pamberi pebhokisi, nekusimudzwa kwemaoko, uye nekuderera kwemaoko kune rumwe rutivi kune diagonal. Zvikwata zvinonzi ndizvo zvakanyatsogadziriswa cardio zvinoshandiswa pamwoyo, saka zvakakosha kuisa pfungwa pazviri.
- Tinoyambuka kubva kune rimwe rimwe kusvika kune rimwe, tichikotamisa maoko edu mumakumbo.
- Shanduka kubva kune rumwe rutivi kusvika kune rumwe - maoko pamwe chete, makumbo musabvarura pasi, mabvi akadzikama.
- Isu tinoshandura zvombo zvakakomberedza denderedzwa uye kunyura, apo maoko anowa.
- Maoko pamberi penyu, tinobatanidza maoko pamwe chete munzira, sezvinonzi takatambanudza mumaoko emaoko akaoma. Ipapo tinoita "kutambanudza" nemaoko ose pamwe chete.
- Tinodzika, tinoderedza maoko edu diagonally pasi, simuka, kusimudzira maoko edu diagonally kumusoro.
- Tinoshongedza, tinotakura mutoro wemuviri kusvika kune imwe netsoka, simuka uye unokwevera gumbo rakakotamire kubhokisi.
- Tinofamba kubva kune rumwe rutivi.
- Makumbo acho akareba kupfuura mapepa, maoko ari kutambanudzwa pamberi pedu, tinosimudza maoko uye tinozvibatanidza.
- Tinoderedza zvanza zvedu, tichivarera kusvika kumazinga emapfudzi ndokudzikisa kuI IP.
- Siya maoko pamafudzi eefudzi, uaise pasi pamberi pebhokisi, ruramisa uye kurambana kune rumwe rutivi.