Iwo Akanyanya Maekisesaizi Ekubatsira Kugaya

Zvemukati

• 1. Yoga
• 2. Tai chi
• 3. Kufema zvakadzama
• 4. Kufamba
• 5. Maekisesaizi
• Tora woenda nazvo

Mhedziso

Kugara uchirovedza muviri kunogona kubatsira chikafu kufamba kuburikidza neyako yekugaya system, kudzikira kuzvimba, uye kugadzirisa hutano hwako hwese. Asi kutsvaga chaiko chiitiko chekubatsira kugaya kunogona kuve kunonetsa, kunyanya kana iwe uine dumbu (GI) kusagadzikana.

Heano mhando shanu dzekunyorovedza muviri dzinogona kubatsira kugaya uye kazhinji kukubatsira kuti unzwe zvirinani.

1. Yoga

Kune vanhu vazhinji, iyo yoga maitiro emweya. Zvakare, zvinomira, kufema, uye kufungisisa zvese zvinobatsira kunatsiridza hutano hwako hwepanyama nepfungwa.

Mune ongororo ya2016 inosanganisira vanhu vane chirwere cheCrohn chisingashandi kana chinyoro, vaongorori vakaona kuti kurovedza muviri zvine mwero neyoga kunatsiridza hupenyu hwehupenyu uye nhanho dzekushushikana pasina zvinokanganisa

Mazhinji ma yoga maitiro anowanzo chengeteka. Asi kana iwe usingazive kuzviita nemazvo, unogona kuzvikuvadza. Iwe unogona kutanga nekudzidza mashoma posse zuva rega rega. Kana iwe usingazive kwekutanga, kune akawanda maapplication uye mavhidhiyo akagadzirirwa kune vanotanga kuburikidza neyemberi.

Kana iwe uri wakanyanya weboka chiitiko munhu, saina kukirasi. Izvi zvakare zvichave nechokwadi chekuti urikuita zvinomira nenzira kwayo. Makirasi anogona kutora 60 kusvika 90 maminetsi uye vanosangana kakawanda pasvondo. Heano zvimwe zviwanikwa zvekubatsira kuti utange:

• Zuva Nezuva Yoga - Workout & Fitness. Iyi nharembozha inopa inotungamirwa yoga makirasi nedanho-nhanho-mirairo. Iwe unogona zvakare kubvunza mibvunzo yevarairidzi, pamwe nekuenzanisa manotsi uye kuwana kurudziro kubva kune vamwe vadzidzi.
• Tsvaga Akanyoreswa Yoga Mudzidzisi. Iri dhatabhesi rinotsvaga kubva kuYoga Alliance.
• Tsvaga iyo yoga murayiridzi. Iri dhatabhesi rinotsvaga kubva kuIDEA Hutano uye Fitness Association.

2. Tai chi

Tai chi tsika dzekare dzinosanganisira nhevedzano yekufamba-zvishoma kufamba uye yakatarisa kufema kwakadzika. Iyo yakaderera-maitiro nzira yekutambanudza uye kurovedza muviri.

Ipo paine nzvimbo yezvimwe zvidzidzo, tsvagiridzo inoratidza kuti tai chi inogona kuvandudza hupenyu hwevanhu vane hutano pamwe nevaya vane chirwere chisingaperi.

Kuti uwane kubatsirwa kwakazara kwetai, unofanirwa kuzviita nemazvo. Unogona kudzidza kubva muvhidhiyo, asi zvinogona kuve zvinonakidza kujoina kirasi inotungamirwa nemudzidzisi ane ruzivo. Dzidza ZVIMWE:

• Tsvaga tai chi murayiridzi. Iyi ndeimwe dhatabhesi yekutsvaga kubva kuIDEA Hutano uye Fitness Association.
• Tai Chi 5 Maminitsi pazuva. Iyi nhepfenyuro yevhidhiyo yakagadzirirwa vatangi uye inopa mafambiro akakosha aungaite mumaminetsi mashoma.
• Tai Chi uye Qi Gong yehutano uye Hwakanaka-Hupenyu. Izvi zvinobva kuNational Center yeComplementary uye Yakabatana Hutano inokutora kubva pakuzivisa kuti utonhorere mukati maminetsi gumi nemashanu.

3. Kufema zvakadzama

Kufema kwakadzika chikamu chakakosha cheiyoga uye tai chi, asi inogona zvakare kumira yega sechiitwa. Kushungurudzika kunogona kukanganisa immune system yako, ichikusiya uchinetseka kumatambudziko ehutano. Kunonoka, kufema kwakadzika kunozadza mapapu ako neoksijeni uye kunogona kubatsira kubvisa kunetseka.

Iri nyore kufema kurovedza muviri yakanaka nzvimbo yekutanga:

1. Tsvaga nzvimbo yakanyarara, yakanaka yekugara kana kurara pasi.
2. Tora mweya wakareba, wakadzika kuburikidza nemhino dzako. Tarisa pane kunzwa kwechipfuva chako uye dumbu richikura apo mapapu ako anozadza nemweya.
3. Femera kunze zvishoma nezvishoma nemumuromo kana mumhino. Ita izvi kwemaminitsi gumi kusvika makumi maviri zuva rega rega.

Kana ukangopinda mutsika, edza dzimwe nzira dzekufema, dzakadai se:

• Kufema + Nyore Breath Mudzidzisi. Iyi nharembozha inosanganisira zvikamu zvinotungamirwa zvinogara kubva paminiti imwe kusvika paawa.
• Relaxation Mhinduro. Mune ino 17-miniti inotungamirwa yekufungisisa vhidhiyo kubva kuGomo reSinai Hutano System, iwe unongo vhara maziso ako uye uteedzere pamwe.
• Yese Kufema - Pranayama. Iyi nharembozha inobatsira iwe kudzidzira maitiro ekufema uye inosanganisira tsika dzetsika dzevatanga kune vadzidzi vepamberi.

4. Kufamba

Kana zvasvika kune chirwere chinoputira chirwere (IBD), kurovedza muviri zvine mwero kunogona kudzikamisa zvimwe zviratidzo zveBD. Izvo zvakare zvinokurudzirwa kugadzirisa kusagadzikana uye huwandu hwehupenyu. Kurovedza muviri kunonetsa kunogona kuwedzera mhinduro yekuzvimba, zvichiita kuti ufambe sarudzo yakanaka.

Kana usati wati wadzidzira muviri kwenguva yakati, unogona kutanga nekufamba pfupi uchikomberedza bharoki kamwe pazuva uye kuvaka kubva ipapo. Heano matipi mashoma ekuti uwane zvakanyanya kubva mukufamba kwako:

• Ziva mamiriro ako. Chengetedza musana wako wakatwasuka, asi kwete wakaomarara.
• Rega maoko ako swing zvakasununguka.
• Nhanho kubva pachitsitsinho kusvika kune zvigunwe.
• Sarudza shangu dzine rutsigiro rwakanaka rwechisvo uye nhete, inotsika inotsika.
• Seta purogiramu uye ronga nzira yako.
• Kana zvakaoma kuramba uchikurudzirwa, koka mumwe munhu kuti afambe newe.
• Kana kufamba kunze kusingashande iwe, edza kushandisa treadmill kumba kana jimu.
• Kana ukarasikirwa nezuva, usafunganya nezvazvo. Ingotanga futi mangwana.

Kune nzira dzakawanda dzekutarisa kufambira mberi kwako uye chengetedza zvinhu zvinonakidza. Semuyenzaniso:

• ChiitikoTracker Pedometer. Iyi nharembozha inoita kuti iwe utore matanho ako uye chinhambwe kana iwe uchitakura foni yako uchitenderedza.
• Chitubu Kumhanya Music. Iyi nharembozha inoita kuti iwe ushandise yako yekutamba playlist kuti urambe uchikurudzirwa.
• Famba Kudzidzira & Kudya Kuronga. Iyi nharembozha inopa kufamba kwekudzidzira kunoenderana neyako gadziriro yehutano, pamwe nemazano mazhinji uye zvinokurudzira zvinongedzo.

5. Maekisesaizi

Isu tese tinogona kubatsirwa kubva kune akasimba emimba uye kumashure mhasuru. Situps, crunches mudumbu, uye mapuranga zvese mienzaniso yekudzidzira kwepakati. Izvo zvinonyanya kukosha kuti uite maekisesaizi epakati nenzira kwayo kudzivirira kukuvara kumusana wako. Mudzidzisi wega anogona kubatsira kunongedza iwe munzira kwayo. Kana iwe unogona kudzidza kubva kumavhidhiyo uye maapplication akadai se:

• 12-Minute Yakagara Core Workout. Vhidhiyo iyi inopa nhanho-nhanho mirairo yekugara wakaita kuti uvandudze mhasuru dzako dzemukati.
• Mazuva ese Ab Workout- Abs Fitness. Iyi nharembozha inobatsira kushanda yako abs mumaminitsi mashanu kusvika kugumi pazuva. Inosanganisira mavhidhiyo ekukuratidza maitiro ekuita maekisesaizi nenzira kwayo.
• Kusimba Buddy: Gym Workout Log. Iyi nharembozha inosanganisira zvirongwa zvekudzidzisa neboka, seyakadzika maitiro.

Tora woenda nazvo

Kudzidzira muviri kwakanakira hutano hwako hwese. Asi kana uine chirwere cheGI, kukuvara, kana hutano husingaperi, taura nachiremba wako usati watanga chirongwa chitsva chekurovedza muviri. Vanogona kukubatsira iwe kudzidza miganho yako uye nekupa imwezve nzwisiso yezvakanaka zvekurovedza muviri nemamiriro ako.

Paunenge iwe watangisa maitiro ekurovedza muviri anokushandira, namatira nawo. Iwe unofanirwa kuzvipira zvizere kuhutano hwako uye kugara zvakanaka kuti uwane zvakanaka zvekurovedza muviri.