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Paunenge uri panguva yako, zvakakosha kuti muviri wako ufambe. Unogona kunzwa wakaneta uye wakaneta kutomboedza kumuka pamubhedha, asi nyanzvi dzezvehutano dzinokurudzira kuti kurovedza muviri panguva yako kunogona kuva nezvakanaka zvehutano.
Kunyangwe zvingaratidzika kunge chinhu chisina musoro kuita asi kurovedza muviri panguva yako kunogona kubatsira kudzikamisa zviratidzo zvakaita sekurwadziwa, kurwadza, kuzvimba, kusanduka kwemamiriro, kusagadzikana, kuneta uye kuda kurutsa [1] .
Kunze kweizvi, kurovedza muviri panguva yekuenda kwako kumwedzi kunobatsira kugwinya kwemunhu uye kunogona kubatsira kudzikisa njodzi uye kutanga kwenyaya dzakasiyana dzekurapa nezvinetso zvehutano sekurwara kwemoyo, sitiroko, arthritis, osteoporosis, chirwere cheshuga zvichingodaro. [piri] .
Kudzidzira Panguva Iyo Yemwedzi: Zvinobatsira Chaizvo?
Kudzidzira panguva nguva inobatsira, sezvo inobata huwandu hwehomoni uye inobatsira kugadzirisa zviratidzo zvenguva [3] . Kana muviri wako uchinge wafamba (uchiita maekisesaizi) unoburitsa endorphin, iyo inoshanda senge inorwadza marwadzo. Nekudaro, ramba uchifunga kuti usazvimanikidza iwe kana uchinge uchinge uchinge uchinge uchinge uchiona kuyerera kwakanyanya uye uchibata nekurwadziwa necramps.
Zvakanakira kurovedza muviri panguva yako:
- Batsira kusimudzira mamood ako nekutepa muma endorphin ako uye kudzivirira kutanga kwekugara uchichinja mafungiro
- Inorova kuneta uye kutemwa nemusoro
- Inorerutsa kumwedzi kupwanya nekuvandudza kutenderera kweropa
- Inobatsira kubata dysmenorrhea (nguva dzinorwadza zvakanyanya)
Kuita miitiro yemoyo sekumhanya, kumhanya, kufamba nekukasira, kukwira masitepisi, nezvimwe, panguva yako (mushure mekuyerera kwako kwadzikira) kunogona zvakare kuve hutano ndizvo zvinofungwa nenyanzvi. MaCardio maekisesaizi anogona zvakare kuburitsa endorphin mahormoni kubatsira kubatsira kudzikamisa zvimwe zvisingafadzi nguva zviratidzo uye vanogona zvakare kuyananisa tembiricha yemuviri wako, iyo iri yakadzikira mukati menguva, nekuda kwekuchinja kwehomoni. [4] [5] .
Ndeupi Exercise Yakanakisa Panguva Yako Nguva?
Kuita maekisesaizi hazvireve chete kuti zvakaoma -pamoyo cardio Workout. Iwe unogona kuenda kunofamba kana kuenda kumhanya kwemaminetsi mashoma. Iwe unogona zvakare kuyedza kuenda kumwedzi kunonoka-kubvisa iyo yoga yakatambanudzwa, yakajeka cardio kurovedza muviri kana kurovedza pamba. Pakupera kwezuva, zvakakosha kuti uterere uye unzwisise muviri wako.
Munguva yemakonzo ako, iwe kazhinji unonzwa kushatirwa uye kuzvimba. Nekudaro, usasvetuke chaiko pane yako yekutsika-tsika uye pombi nekukurumidza [6] . Tanga zvishoma nezvishoma uye kudziya nekutambanudza. Chiedza chechiedza chinodzikisira zviratidzo zvekuenda kumwedzi uye chinokutendera kuti ufambe zvakanaka pamusoro pezviitiko zvako zvezuva nezuva [7] . Aerobics inzira yakanaka yekutsemura ziya uye nekunakidzwa panguva yako. Hauzorasikirwe nebasa rako uye unonyatsonzwa kukwirira musimba rako neiyi yakadzika-yakasimba kurovedza muviri. Heano mashoma maekisesaizi evakadzi panguva yavo.
(1) Kufamba nekukurumidza : Iyo yakakurudzirwa kurovedza muviri ye cramp zororo yakadzika-yakasimba simba cardio iyo inofambisa tsandanyama dzako uye inowedzera kurova kwemoyo wako. Muenzaniso wakanakisa weizvi kutora kufamba nekukurumidza uchitenderedza nharaunda yako kwemaminitsi makumi matatu [8] .
(2) Kumhanya : Kana iwe uchinzwa senge iwe unokwanisa kubata jog, wobva wasarudza imwe. Ita shuwa iwe unorega kuzvimanikidza iwe uye gara uchiziva nezve yakoganho. Inwa mvura yakawanda usati wadzidzira. Iyi inzira yakanaka kwazvo yekuti ropa rako ripute uye ichawedzera metabolism yako ipapo ipapo. Masimba ako esimba achawedzerawo, saka iyi inzira inoshanda yekurapa nguva yeblues [9] .
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(3) Kushambira : Kushambira inzira yakanaka yekuzorora panguva yako. Panzvimbo pekuita hasha pamakumbo, tarisa pakutora zvishoma, zvakapfava kurohwa. Izvi zvichawedzera kuwanda kweropa rako uye nekuwedzera masimba ako esimba. Imwe yedzakanakisa nzira dzekuzorora uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uite [10] [gumi neimwe] . Zvino iwe unogona kunge uchifunga, sei munyika ini ndichaenda kunoshambira ine mapopoma ari kuitika pasi pasi, hazvo, ndosaka tiine matamponi kana makapu ekuenda kumwedzi. Mapedhi haashande uye anongozadza nemvura.
(4) Yoga : Imwe yeakanyanya kurovedza muviri, iyo yoga yakakwana kune yako nguva. Regedza inversions (iyo yoga inomira apo moyo wakakwirira kubva pasi kupfuura musoro) uye tarisa pane anotambanudza anotarisa mudumbu kudzikisira marwadzo ako. Kufema uye kutandara kurovedza muviri kunogona zvakare kubvisa kusagadzikana uye kuwedzera kufamba kweropa [12] .
(5) Kuisa mapuranga : Ichi chiito chikuru chekuita panguva yako. Rara pasi pasi wakanangana nemaoko ako uye magokora akaiswa pasi pechipfuva chako. Simudza iwe pachako uchishandisa zvigunwe zvako uye maoko epamberi uye bata iyo pozi. Dzokorora chiitwa ichi nguva nenguva. Iyi inzira yakanaka yekupa muviri wako wese kuita kwakanyanya kurovedza muviri panguva yako [13] .
...
(6) Dumbu kurovedza muviri : Unogona kusarudza kuita maekisesaizi anotarisa pakusimbisa iyo abs. Iwe unogona kufunga kuti zvichave zvine pundutso, uchifunga kuti ungave uri kusangana necramp. Asi iyi inzira yakanaka kwazvo yekusunungura mhasuru dzemudumbu, dzinozorodza marwadzo ekuenda kumwedzi [14] .
(7) Zviyereso : Kusimudza masimbi kunovaka mhasuru inowedzera metabolism uye mwero wepamusoro wekupisa macalorie. Ita shuwa kuti iwe unosarudza kureruka uremu uye tarisa pane madiki reps. Tora kazhinji mabhureki uye ita shuwa kuti haushande nesimba zvakanyanya [gumi neshanu] .
(8) Kutamba : Iyi inzira huru yekubuda munguva yako blues uye kupisa mamwe macalorie. Isa nziyo dzako dzaunofarira uye utambe kunze. Iwe uchave uine chokwadi chekudikitira kunze kwekushanda zvakanyanya iwe pachako.
Exercises Iwe Unofanira Kudzivisa Pakati Penguva
Nepo kurovedza muviri kuchiwanzo kuve kwakanakira iwe, iyo physiologic kushushikana kwekuneta kurovedza muviri kunogona kukanganisa chiyero cheiyo hypothalamic-pituitary-ovarian axis, iyo inoshanda senzvimbo yekudzora yekuenda kwako kumwedzi, iyo inogona kukonzeresa nguva dzakarasika, kubuda kweropa (kubuda mukati memadzimai kunze kwenguva yako yenguva dzose) uye shanduko mukuyerera kwako (nekuda kwekurema / kurasikirwa kwemafuta uye shanduko yemahormone) [16] .
Pamashoko ekupedzisira…
Kuita maekisesaizi panguva yako kwakachengeteka zvachose kana uchinzwa kugadzikana zvakakwana uchiita kudaro. Nekudaro, kana iwe ukacherekedza kuyerera kusingaenzanisike kana kukakavara kwakanyanya mushure mekurovedza muviri, pfungwa yehunyanzvi inofanirwa kutsvaga.
