Unovandudza sei kushanda kwemuviri wako?

Zvichida vanhu vazhinji havazivi kuti basa remuviri uye kushanda kwemabasa ayo kune chokuita nekukurumidzira kwekupararira kweropa, uye basa rayo.

Uye kana kutenderera kwakashata, kunononoka kana kuvharidzira kuyerera kweropa, izvo zvinoreva kuti masero uye nhengo dzemuviri hazviwani okisijeni yose uye zvokudya zvavanoda kuti zvikure nekushanda, maererano neWebMD.

Munhu anonzwa kutonhora kana kuti chiveve mumaoko netsoka kana ropa risina kukwana rinosvika kumucheto. Kana munhu ane ganda rakapfava, tinge yebhuruu inooneka pamakumbo. Kusafamba zvakanaka kwemhepo kunogonawo kutungamirira kuganda rakaoma, zvipikiri zvinoputika, uye kurasikirwa kwebvudzi, kunyanya bvudzi pamakumbo netsoka. Heano dzinoverengeka nzira dzechisikigo dzekuvandudza kutenderera kweropa mumuviri:

1- kurega kusvuta
Nicotine, inova chinhu chinoshanda mufodya, fodya yemagetsi, uye fodya yemarudzi ose, inokonzera kukanganisa kumadziro etsinga, uye inowedzera ropa, izvo zvinotungamirira kukuvhiringidza kwekuyerera kwaro uye kusvika kwaro muhuwandu hwakakodzera kunhengo. yemuviri. Izvo zvinodiwa kuti urege kuputa chero fodya kana marudzi efodya kudzivirira kutapukirwa nechirwere ichi uye matambudziko ayo.

2- Kugadzirisa BP
High blood pressure inogona kukonzera atherosclerosis, mamiriro ezvinhu anodzikamisa kuyerera kweropa. Nokudaro, zvakakosha kufunga nezvekugadzirisa kuyerwa kweropa uye kutonga, kuitira kuti risakwira pamusoro pe120 pamusoro pe80 kana pasi, asi zvinokurudzirwa kubvunza chiremba kune zviyero zvakanakisisa zvinoenderana nezera revana. hutano hwemunhu wega wega.

3- Mvura uye zvinwiwa
Mvura inosvika hafu yeropa, saka munhu anofanira kuchengeta muviri wake usina mvura kuti urambe uchifamba. Zvinokurudzirwa kunwa 8 magirazi emvura zuva nezuva. Inogona kuwedzera huwandu hwemvura yekunwa kana kunze kuchipisa kana pakuita maekisesaizi.

4- Movement muhofisi
Kugara kwemaawa panguva kunokonzera kukanganisa kutenderera kweropa pamwe chete nemuzongoza uye tsandanyama dzemakumbo. Uye kushaya simba kwemisungo yemakumbo kunokonzera kuderera kwekuyerera kweropa kunowedzera kuvhara. Kana munhu ane chimiro chebasa chinoda kugara kwenguva refu padhesiki, anofanira kuedza kumira kwenguva yakati uye achifamba-famba padhesiki nguva nenguva. Zvinogona kutora nguva kuti ajaire maitiro aya, asi kumira netsoka dzako kunobatsira kuvhura mavharuvhu mutsinga dzako dzegumbo, kudzorera ropa kumwoyo wako.

5- Kudzidzira yoga
Mamwe maekisesaizi eyoga anogona kuvandudza kuyerera kweropa. Nokudaro, okisijeni inosvika kumasero uye nhengo dzemuviri. Yoga inobatsirawo mukugadzirisa mazinga ekupomba ropa mutsinga uye kudzoka kuburikidza netsinga kubva pamoyo kusvika kuhafu yepasi yemuviri uye zvinopesana.

6- Rara pasi
Kana munhu akaona zviziso zvemakumbo kana makumbo akazvimba anogona kuedza yoga pose inozivikanwa nekunzi viparita karani.Inzira iri nyore kutumira ropa nerumwe rutivi. Munhu akarara pasi kana payoga mat, nepfudzi rekuruboshwe kana rekurudyi richiswedera kumadziro. Ipapo anotendeutsa muviri zvinyoronyoro kusvikira ava kugona kuzorora makumbo pamadziro. Anobva atwasanudza maoko nemaoko achidzika pasi kuti arambe akadzikama.

7- Kusimbisa mwoyo
Shoko rokuti “aerobic” rinoreva kuti “neoxygen.” Kana munhu achimhanya, kuchovha bhasikoro, kufamba kana kushambira, munhu wacho anowana oxygen yakawanda uye ropa rinoiendesa kutsandanyama. Kubatsira kwekupomba ropa panguva yekurovedza muviri, mukusimbisa tsandanyama yemoyo uye kuderedza BP.

8- Squat
Ichi chimiro chekudzidzira chinobatsira kusimbisa mitsipa yeropa, kuderedza shuga yeropa uye kubvisa marwadzo ekudzokera shure. Inotaridzirwa panguva yekudzidzira kwekudzidzira uku kuti musana wakarurama uye maoko akakotama kuti awane kuenzana kana agere zvakare.

9- Miti yakawanda uye nyama shoma
Iwe unofanirwa kudya michero yakawanda nemiriwo, uye ugare kure nemafuta akazara, ayo anowanikwa munyama tsvuku, huku, chizi, uye zvimwe zviwanikwa zvemhuka.
Inofanirawo kugara kure nekudya munyu wakawanda, sezvo izvi zvichabatsira kuchengetedza uremu hwemuviri mumiyero ine hutano, kunze kwekuwana zviyero zvakakodzera zvecholesterol uye BP, nekudzivirira tsinga nemidziyo yeropa kazhinji.

10- Kanda muviri
Ropa rinogona kufambiswa kumativi ose emuviri nenzira yakarurama, nguva isati yasvika, uchishandisa bhurashi remuviri rine bristles yakaoma. Muviri unokwizwa, kunyanya nzvimbo dzeganda. Zviri nani kutanga kubva kutsoka zvichikwira nekufamba kwenguva refu pamakumbo nemaoko. Kana iri dumbu nekuzasi, muzinga unoitwa uchitenderera.

11- Kugeza kunodziya
Kugezesa kunodziya, kunyangwe kuine mhinduro yechinguvana, inzira huru yekukurudzira kutenderera.Mvura inodziya inobatsira kuvandudza kushanda kwetsinga netsinga nekudziwedzera zvishoma, zvichiita kuti ropa rakawanda ripfuure. Mvura inopisa inogonawo kutorwa setii nokuda kwechinangwa chimwe chete.