Chero mudzidzisi ane ruzivo ane ruzivo achakupa iwe kutora pashure pokudzidzisa. Ichi chinhu chakakosha kudarika chinotonhora kupisa-up, saka zvakakodzera kuchitora zvakanyanya uye kwete kuedza kuchengetedza nguva pairi. Mutsva yakadaro yakarurama, pane zvinoreva zvakadzama zvinokubvumira kuti uite zvekuita zvakanyanya mumuviri.
Sei uchingotora mushure mekudzidzisa?
Kutambanudza ndiko kusununguka kwemisungo mushure mekudzidzira, zvakakosha kuderedza mutsara yekuyeuka kwemutoro. Kana ikasaitwa, mushure mekudzidziswa, tachycardia kana kuwedzerwa kunorwadza kunogona kuitika.
Imwe rubatsiro pakuzorodza mishonga ndechokuti kutambanudza kunobatsira kukurumidza kusvibisa musimba uye kuderedza mamiriro ose emuviri mushure mokunge mutoro wagamuchirwa. Inofungidzirwa kuti kutambanudza mishonga mushure mekudzidziswa kunofanira kumira: iwe kutanga tora pose, tiibate kwemaminitsi makumi maviri, uye dzokera kunzvimbo yekutanga.
Zvino iwe unoziva chikonzero chekuita kutarisa shure kwekudzidzisa. Vadzidzisi vemazvikokota vanowanzotaura kuti ndiyo kutambanudza kunobatsira kunyatsotaurira muviri uye kusaita huru, musimba, asi kungoita kuti muviri uve mutinhi.
Dzidzira kutevera
Zvinoshamisa kuti kutenderera shure kwesimba uye kurovedza aerobic kunoda zvakafanana. Chengetedza zvakananga kune mapoka emasumbu ayo aibatanidzwa mukugadzirisa kwekudzidziswa.
- Gara pasi, makumbo ari oga, tambanudza maoko ako kune rimwe gumbo, uye kune rimwe, ipapo mukati.
- Kubva panzvimbo imwechete, bendedza rimwe gumbo, wechipiri ibva rakatsetseka. Dragora kwaari nemaoko ako, wozozvitora nechekudya nechokuno rumwe rutivi (ruoko rworuboshwe neruoko rworudyi, rutsoka rwerudyi neruoko rworuboshwe). Panguva imwecheteyo, muviri unofanirwa kushandurwa mberi. Dzokorora kune rimwe jumbo.
- Gara pasi, zvitsitsinho pasi pemakumbo. Tambanudza maoko ako mberi, uchinzwa kusununguka kwemashure ako.
- Imire, tsoka dzakabatana-kuparadzana kunze, maoko kumusoro kwepamusoro, akatarisa pamakumbo. Dragora muromo weboshwe kuruoko rworudyi nechanza choruoko rwako rworudyi. Zvadaro fambisa ruoko rworuboshwe mberi, rudonhedze kunze, pamberi pako uye rwunotora kuruboshwe, ruise pachikamu chepamusoro chechifuva. Neko ruoko rwako rworudyi, rudzoserazve, ruchirikurira kurwisana nemuviri wako. Dzokorora kune rumwe rutivi.
Kutarisa mushure mekudzidziswa kunokosha kune wose asingadi kutsungirira kurwadziwa kwemaviri kusununguka kwenguva yakareba uye angada kukurumidza kuita izvi.