How kusimbisa majoini dzako nemarunda: zvishandiso zviitwa

Enderana kurovedza muviri kunokosha chero zera. Inopa zvakawanda munyika muviri: kunosimbisa tsandanyama uye mapfundo, zvinochengetedza uye kunyange kunowedzera mapfupa simba, kunonatsiridza mamiriro, mukana wokushandiswa uye shwashwa mwero, nesimba uye kuramba kushushikana. Kuti tirambe mataurire zvetsandanyama nemapfupa ezvinhu, unofanira kumupa mumwe kumanikidza zuva nezuva.

Mapfundo dzavo muchinangwa dzevanhu marangwanda

Majoini - rakajairika yeimwe ari munhu marangwanda. Vanopa rusununguko rwokufamba, asi mumamiriro kunorondedzerwa chimiro chavo. The mufambo of mukomboni kunoderedza simba raro, saka vari mberi ine fibrous chords or the. Mumuviri womunhu mune mazana mapfundo. Vamwe vavo vane diki uye asazivikanwa, somuenzaniso, ari pamaoko. Uye zvimwe guru uye kuoneka, semuenzaniso, ari mapfudzi, mabvi uye emaoko. The mufambo pamusoro yeimwe ava muviri zvakasiyana chaizvo. Somuenzaniso, idenderedzwa fudzi vadyi anobvumira kutamira ruoko chero mirayiridzo uye flat intercarpal yeimwe zvinopa chete usingashandi zvishoma nezvishoma mumatope imwe mapfupa. Mubvunzo sei kusimbisa majoini, ndiye akakodzera nhasi sakare.

Zvidzidzo zvikuru anobatsira kusimbaradza majoini

Vanhu vazhinji vanoshamisika kuti kusimbisa mapfundo. Zvakakodzera nechokwadi shoma kwechirwere mitoro, zvakadai sokufamba, kushambira, rinotenda pamusoro chiitwa bhasikoro. Kusimbisa kubatana, kuderedza ngozi kukuvara, batsira ndichinanavira zviitwa, kusanganisira jooga uye Pilates. Ndiro nzira achisimbisa mapfundo.

Kuvadzivirira kubva matambudziko, unofanira kutevera vamwe mitemo:

1. Enda orthopedist. A vanonyatsokwanisa munhu anofanira kuongorora mamiriro ezvinhu neketani, ibvi uye hudyu majoini.
2. Kudzora uremu hwako. Kufuta - zvimwe mutoro uyu pamusoro majoini ose muviri, kunyanya ibvi uye muhudyu. Kuwedzera chete 1 kg uremu inowedzera kubudikidza 10-15% pangozi yokuita chemajoini.
3. Kusarudza zvakarurama shangu. Kusagadzikana shangu, kunyanya yakakwirira zvebhiza, anogona kuparadza mamiriro ako, gait uye kutungamirira zvirwere nemakumbo. The yakanakisisa shangu dziri zvakasimba gumbo shangu pamwe Arch rutsigiro uye akapfava sole, shangu idzi - yakanakisisa pasava ose neketani, hudyu uye ibvi majoini.
4. Kushongedzera kubasa. Zvisiri akanunura kombiyuta kana zvakanaka mamiriro muhofisi pave dambudziko nokuda nomuzongoza, izvo zvinozoita kutungamirira kutsigira marwadzo uye mutsipa.
5. Shandisa zviri zvokudya zvakawanda hove. Hove akapfuma unsaturated mafuta acids, zvakafanira kuti majoini.
6. Rovedza dzakakodzera Muchiitwa kuvandudza mukana wokushandiswa, mamiriro, mwero uye Kufambisa.

Chii muviri zvakanaka nokuda mapfundo nemarunda?

Siyana muviri kunounza undoubted zvikomborero rose muviri. Sei kusimbisa mapfundo, tsandanyama nemarunda, achaita pavo mumwe mhando muviri:

1. Maekisesaizi kunonatsiridza ropa riyerere kuna mapfundo, kunosimbisa nemarunda.
2. Munotatamura kunowedzera kuwanda inofamba, kuderedza kuomarara, marwadzo.
3. Simba kurovedza kunosimbisa nemarunda nemarunda.
4. Basketball hunosimbisa nemarunda nemarunda repasi muviri.
5. Swimming kunonatsiridza mukana wokushandiswa uye ropa riyerere kuti majoini.
6. Dancing kunonatsiridza kweropa, Kufambisa.
7. Kufamba inowedzera mufambo.
8. Jumping kusimbisa nemarunda nemarunda rezasi muviri.
9. Yoga kunowedzera kuwanda inofamba, kuderedza kuomarara, marwadzo.
10. Pilates zvimwechetezvo sezvo yoga.

Muchiitwa nokuti pamafudzi tsandanyama nemarunda tichibvisa

Overstrain tsandanyama pakati pamafudzi uye yokumusoro shure hwakazara chinorwadza zvikuru ezvinhu. Slouching muhofisi yenyu uye hunched mamiriro kunotungamirira mitsipa tsandanyama pechipfuva utambanudzire tsandanyama pakati pamafudzi uye shure, uye izvi, uyewo, zvinotungamirira nomusoro uye tsandanyama marwadzo munharaunda iyi.

How kusimbisa bandauko vadyi, ratidza zvinotevera yechiitwa:

1. Shrug. In akamiswa kusimudza mapendekete ake munzeve dzake, unobva chipande, ipapo utore kwavari uye kushayiwa.
2. Nokusanganisa uye dilution pakati pamafudzi. Napo kuisa mberi mapfudzi mberi, ipapo muvabvise shure, kubatana bandauko chipasa.
3. Munotatamura shure. Gara uri cheya, muise tsoka dzenyu pasi. Zvishoma nezvishoma Uchasendamira mberi. Munotatamura ake maoko pakati pemakumbo ake kusvika Makumbo cheya, kusvikira pane makakatanwa simba iri repamusoro musana. Zvishoma nezvishoma kutora chepakutanga nzvimbo.

kudya zvinovaka muviri

Healthy zvokudya kunokosha chero zera: pauduku apo mapfupa uye tsandanyama vari kushingaira kukura, uye pakukwegura, kana simba tishu. Healthy pfupa nguva dzose kunoda imwe zvishoma pamusoro Mishonga mavhitaminzi uye zvicherwa, kunyanya karusiyamu tungamidzana.

How kusimbaradza mapfundo nemarunda nesimba? Zvokudya anopa nhengo pamwe simba, iyo inodiwa rose muviri senzira sehuni. Puroteni zvokudya aishandiswa muviri sezvo chivakwa zvinhu. Sezvineiwo, pfupa romunhu anoramba anotanga uye anovaka. makore 7-10 chicherwa akura marangwanda fuma iri yoku- chose. Uye sezvo mwana, kana mwana ari kukura nokukurumidza, marangwanda rake yoku- kwemakore 2 years zvachose. Vamwe zvisaririra zvinhu uye mavhitaminzi zvinonyanya kubatsira mapfupa, mapfundo tsandanyama. Usati simbisa Hudyu tichibatsirwa muviri, unofanira kupa muviri zvakakodzera kudya kunovaka.

Products nokuti utano tsandanyama, mapfupa uye mapfundo

Zvakafanira nhamba iri nyore kuwana kubva pakati nepakati siyana zvokudya, izvo zvinosanganisira mapoka anotevera chigadzirwa:

1. Dairy zvigadzirwa (mukaka, yogati, koteji chizi, yakashapa ruomba).
2. Pamafuta emhuka makabhohaidhiretsi (mafuta muriwo, nzungu, hove).
3. Michero nemiriwo (yakachena, muchando, yakaomeswa, zvomumagaba).
4. Mapuroteni (nyama, hove, shiri, mazai, bhinzi, nzungu, mbeu).

Kana zuva Muterere asingadi anoenderana zvokudya zvinovaka muviri kuti zvetsandanyama nemapfupa hurongwa, zviri chinodiwa kutora zvokuwedzera:

• karusiyamu;
• Vhitamini D;
• magnesium;
• Omega-3-mafuta acids.

Kudeuka dose calcium vanhu vanofanira kuwana makore 20 okutanga oupenyu, kana pfupa simba inochengeterwa munguva basa kukura. Uyezve, yakakwirira mishonga calcium inodiwa uye pedyo zera kana pfupa chicherwa arambe achirema ipfupi nokuda zvoga uye mukana mitswe kunowedzera.

ibvi joini utano

Over upenyu mabvi vanosangana chaizvo mupfungwa. majoini dzavo kuramba aine muviri uremu uye vanotambura mudzimba uye mitambo kukuvara. Ibvi - chikuru uye kwazvo vadyi ari mumuviri womunhu, zviri wakapindwa yakawanda tsandanyama, mapfupa nemarunda, izvo zvinoita kusachinja-chinja uye kutsiga ibvi gumbo basa.

Pazasi mapfupa muviri zvakunoita regiravhiti kwazvo uye unomanikidza simba ane nyore kufamba pamusoro ibvi kwevanhu, inova 4-5 nguva kupfuura kwayo uremu. Asi panguva yechiitwa, kana tsoka rova pasi, simba anogona kusapfuudza uremu muviri unopfuura ka12. Naizvozvo kufuta inowedzera zvikuru njodzi ibvi kukuvara uye kunokonzera hafu remapazi zvose kunotangazve articular shwashwa ibvi.

Basa nemarunda

The ibvi vagari ine cruciate uye anondibatsira nemarunda. shwashwa ichi, achisimbisa vagari. Fibrous interosseous shwashwa, achisimbisa ibvi vadyi, uye kunyange kudzora kufamba mairi. Vanogona kutora nzvimbo mukati yaro mhango iri mumadziro mekamudzira aka uye nemhiri. Izvi zvisungo yakasimba connective zvinyama unobva mapfupa articulated uye kunokosha kuti simba ravo, nekuti shwashwa utano haangagoni kutandavara kusvika 5% chepakutanga urefu.

Uyezve Munotatamura ngozi kukuvara, kuminyuka. chitarisiko ichi mukati roga rinenge zvichitungamirira marwadzo uye vadyi kuzvimba uye kuderedza agility kwayo. At dzakakwirira mitoro, kunyanya mumitambo shwashwa anogona atsamwira, akadaro kukuvara zvinogoneka kunyange kuwa. Saka pane marwadzo uye edema, kuderedzwa kutsiga ibvi.

How kusimbisa ibvi vadyi?

Chokwadi, kudzivirira ndiwo nani pane mushonga. Vashoma funga mabvi, kusvikira kune matambudziko navo. Saka zviri nyore zvikuru kuti musazopinda mumatambudziko ibvi uye kusimbisa tsandanyama kuti kuchengetedza ibvi nemarunda uye menisci zadzisa uye kubatsira kudzivirira kukuvara zvikuru. Simba tsandanyama - kukonzera mabvi nematambudziko, saka zvakakosha kugara swap navo. Kuti aite izvi, wakafanira muviri inosimbisa - ibvi tsandanyama kuwana zvakafanira mutoro, izvo kuchaderedza ngozi zvinokuvadza kumabvi.

1. Vakafugama mabvi. Avete dumbu rake, kutwasanudza makumbo. On the fema zvishoma nezvishoma vanokunga gumbo rimwe panguva ibvi, nokumutsa yakaderera gumbo, kusvikira yava perpendicular kune nebandauko. Mirira panzvimbo iyi 2-3 masekonzi, zvino, zvishoma nezvishoma, kudzokera panzvimbo yayo yepakutanga. Ndiye kuzadzisa rimwe gumbo. Ita 3 akatevedzana 10 muviri kwakadaro.
2. Kuwedzera yakananga gumbo. Avete shure kwako, rerekai gumbo rimwe achizviendesa rutsoka pasi hwokuchengetedza chiuno. The gumbo wechipiri kutwasanudza. On the fema zvishoma nezvishoma kusimudza gumbo vanenge 25 masendimita kubva pasi. Bata nokuti anenge 3 masekonzi, zvishoma nezvishoma kutora chepakutanga nzvimbo. Ita basa pamwe nevamwe gumbo. Ita nemhando vatatu 10 repetitions.
3. Ruramisa mabvi ako. Gara uri cheya yakarurama, musana wake shure cheya. On the fema zvishoma nezvishoma ruramisa gumbo rimwe zvinenge noku pasi, asi kwete yose nzira. Bata gumbo masekonzi mashoma panzvimbo ino. Dzokerai kutanga chinzvimbo uye kuita maekisesaizi pamwe nevamwe gumbo. Itai 10 kurovedza nokuda 3 dzakatevedzana.