Sanannen likita na Rasha, likita na ilimin kimiyar likitanci, Farfesa, marubucin cututtuka na lalata da litattafai masu kyau - game da yadda za a yi rayuwa da farin ciki ba tare da magani ba, don kasancewa da himma mutumin da ke tabbatar da kai.
- Sergey Mikhailovich, a cikin littafinku na gaba an ce game da fa'idodi na wasanni na jiki, babu wani sirri. Amma har yanzu, mafi kyawun yi - Aerobics, motsa jiki ko yoga?
- Kamar yadda tsoffin Helenawa ke cewa, "Mafi kyawun magani shine rigakafin." Sabili da haka, tun yana yara, kuna buƙatar ɗaukar buƙatar yin motsa jiki da kuma goge haƙoranku, a wanke ka yi tafiya zuwa wanka. A zamanin yau, lokacin da mutane suke zaune tare da kwamfuta "a cikin runduna", ya zama matsalar compeate. Yi saurayi ko yarinya ta tsage daga kwamfutar tana da wahala sosai. Aerobics, dacewa ko yoga ne kyakkyawan azuzuwan kiwon lafiya na kariya, amma zan jera muku nau'ikan ayyukan da ke akwai shine babba.
Aerobic Darasi Wanda zaka iya danganta aiki, tafiya, yin iyo, keke. Loads yana ba ku damar horar da zuciyar ku, da hancin sa, jimiri, raunin jini al'ada ne, haɓaka tsarin juyayi.
Ayyukan masu zuwa sune Sassauya a cikin ƙananan baya da kuma shimfidar motsa jiki . Akwai simulators na musamman a cikin ɗakin Kinesitherapy za, wanda ya cika tsokoki da kuma alaƙa cikin yanayin walnamic.
Da kuma matakin na uku na wajibi na jiki na wajibi shine, ba shakka, Motsa jiki . Thinging, tura, squats. Darasi kan simulators, tare da dumbbells, tare da hihs, tare da barbell. Darasi akan abubuwan da aka ba da izinin zama mai gamsarwa don kunna tsokoki don dawowa zuwa ga al'ada saboda jikin ba ya rataye "a jikin ƙasusuwa", "ba wrinkled" ba, duk da shekaru. Lokacin da ya rataye shi ne slelulite, kuma idan ya bushe, wrinkled shi ne rashin "nauyi, wato, tsokoki da tasoshin.
- Kuma don magance dabarar ku, kuna da kowane takaddama? Wataƙila wani ya je wurin motsa jiki?
- Na yi haƙuri - shekaru 85. Tana da ƙasusuwa masu rauni da haɗin gwiwa waɗanda ta isa ta yi wa kowane lokaci don karya wani abu. Na fara yin nazarin a cikin zauren a ƙarƙashin jagorara kuma na fara nuna hali sosai a rayuwata, ya zama soso don fenti, idanu sun harba. Ba da jimawa ba, kowa ya shafi kowane ɗan wasa na motsa jiki, kawai yana buƙatar sauraron jikin ku.
- Sau nawa a mako kuke buƙatar yi? Shin akwai wani kyakkyawan adadin sa'o'i idan ya fi kyau a yi - da safe ko yamma?
Komai ya kamata farin ciki. Babu buƙatar yin darasi "A hakora", saboda ba da jimawa ba, ko daga baya ya gaza, mutumin zai ƙi yin wani abu kwata-kwata. Hakanan ana buƙatar yin motsa jiki don gumi da karɓar nishaɗi, yana da kyau sosai. Yanayin motsa jiki na gani - daga minti 40 zuwa awa daya, kuma kuna buƙatar yin aƙalla sau uku a mako. Misali, kawata na awa daya a kowace rana.
Lokaci - akwai ows da mujiya. Akwai awoyi masu aiki, akwai m, akwai tsaka tsaki. A kowane hali, wanda ya sami damuwa da safe, duk rana kyauta ce, babban abin da ake buƙatar tunawa shine darussa mafi tsirar da su rage tasirin waɗanda suka gabata. Kuma kowace yakamata ta zabi kansu yanayin da ya ba shi damar shi aƙalla sau uku a mako don yin babban adadin darasi: duka agogon iska, da ƙaruwa, da ƙarfi.
- Wani lokaci kuna kama da cikin dakin motsa jiki. Mutane suna da babban nauyi, suna kirga nauyin yana da al'ada ga kashinsu. Shin, ba cutarwa bane, kuma menene takamaiman wasanni suke cutarwa?
- Yana cutarwa ga kashin baya don ɗaukar kaya a hannunsu, musamman ma ɗaya. Idan ka ja da gaske, to, cikin biyu lokaci daya. Misali, kafin a ƙauyukan da al'ada ce a sanya ruwa a kan mai dutse, hakan ya sa ya yiwu a kula da sutura, ba tare da murdiya a kan kashin baya ba. Na yi la'akari da shi mai cutarwa ga tsallakewa mai tsalle-tsalle tare da parachute, tsalle tsalle daga hanyar bazara, hau kan hanyar mota. Wato, duk ayyukan da ke tattare da busa da rawar jiki. Misali, hoto skating, inda yawancin tsalle-tsalle da twists, zasu iya haifar da mummunan matsaloli. Guduna a kan kwalta a cikin dige a kan wani lebur ko a cikin kayan kwalliyar wasanni, kuma ba a cikin takalmin gudu na musamman ba.
Kuma kowane nauyin wasanni a cikin zauren tare da ingantaccen shiri da kuma gyara kuma tare da tsokoki na baya ba shi da cutarwa.
- Mata da yawa sun dauki matarka na kayan wasanni, saboda yana ba ka damar hanzarta nauyi. Kuma da farin ciki sanar da ku cewa don darussan uku da muka rasa nauyi - wanda ke biyar, kuma wanene kilogram takwas.
- Idan mata rasa irin wannan adadin kilogramps na azuzuwan uku, wannan na nufin cewa akwai da yawa daga ciki, jiki mai rauni, wanda nan nan take "Nan take". Zan iya faɗi cewa kilogram uku na gaba na iya rasa sauran rayuwar ku, amma ba a rasa. Gabaɗaya, baya bada shawara don bugu don asarar nauyi. Asad mai nauyi mai nauyi na iya haifar da ciwo mai tsananin zafi, har abada, tare da opatine ko baƙin ciki. Yana cutarwa don rasa nauyi lokacin da cikin azuzuwan da yawa ba sa ci da kyau. A koyaushe ina ba da shawarar tsabtace abincin gina abinci. Sabili da haka, ba lallai ba ne don shiga cikin nauyi nauyi saboda yawan abinci mai gina jiki. Zai fi kyau yin gumi a cikin zauren, gumi yayin darussan Aerobic, yana kona kilogram a cikin kilogram.
- Idan mutum ya fara yi ba tare da kaya masu zurfi na musamman ba, amma har yanzu ya fara rasa nauyi da sauri, ana iya faɗi cewa shi gabaɗaya mara lafiya ne. Wataƙila kuna da bincike?
- Kuna iya mika jini don gwaje-gwaje, amma gabaɗaya ne na binciken da ba dole ba ne, saboda suna iya zama cikin ƙarshen mutu. Wajibi ne a sami malami dan asalin lasifika wanda ya san yadda ake mayar da jikin mutum, tsoka a bayan tsoka, ciyar da badges wanda na rubuta kayan amino acid. Wadannan sune tsarkakakken amino acid daga wane sunadarai sun kunshi, kuma suna tunawa da jiki bayan an kware sau goma fiye da na nama.
Af, saurin sauƙin a cikin mata yawanci yakan faru ne saboda al'adar shan shayi diuretic. Amma ba zan yi shawara don amfani da teas ba tare da abubuwan da ba a sani ba tare da sakamako mai lalacewa ko diuretic, saboda rashin nutsuwa yana ɗayan ɓarna, wanda yake da wahalar fita. Yana cutarwa ga kodan da kasusuwa. Yankin ruwa-gishiri ya karye. Osteoporosis yana tasowa. Kuma babu motsa jiki zai taimaka a nan.
- Kun ce kuna buƙatar buga wasanni aƙalla sau uku a mako kuma gama zaman a Sauna. Kuma yawancin likitoci sun ce don tasoshin, ziyartar saunas ziyarci ...
- Idan mutum yana cikin simulators kowace rana, wato, yana da babban metabolism a cikin kwanakin nan kuma, ba shakka, aikin capillaries yana da matukar ƙarfi, kuma a wannan yanayin, ba shi yiwuwa a yi tunanin mafi kyawun tsabtace. Amma jikedizes - rigar sauna, kuma ba bushe, wani abu ne a yayin aikin don cin zarafin fata da kuma capilaries daga wannan lacilaries daga wannan lacilari acid da da yawa daga wasu kayayyakin metabolism. Amma kuna buƙatar gama aikin tururi tare da ruwan sanyi tare da kai. Wannan abu ne mai bukata. Kuma kawai ruwan sanyi ne kawai yake karewa daga haɗari ga tasoshin jirgin ruwa.
- Dukkanin likitoci sun ce da lodi suna buƙatar shan ruwa mai yawa. Kuma idan ba kwa son shan ruwa?
- A bayyane yake, wasu matsalolin da ke tattare da kashin baya da haɗin gwiwa ana haifar da su ta hanyar isasshen adadin tsarin shayar da ke sha. Mutanen da basu da isassun yanayin shan giya dole ne a kirkiro da hankali. Babban dalili shine cutar. Kuna buƙatar sha ruwa tare da lodi ko da ba tare da jin ƙishirwa ba, makogwaron ruwa kawai bayan motsa jiki. Gaskiyar ita ce an yi amfani da aiwatar da kowane motsa jiki don biɓar ƙoshin, wanda a ƙaramin ƙaramin ruwa, amma asarar ruwa, da farko jiragen ruwa. Girgiza yana tare da wani gajiya mai kaifi, tsananin damuwa, ya haifar da ciwon kai har ma da suma. Ya kamata babban girma na ruwa ya bugu a farkon rabin rana. Amfani da 'ya'yan itatuwa-mai dauke da kayan marmari masu ruwa da kayan marmari suna da amfani: karami, inabi, inabi, pear.
- Sau da yawa, mutane suna korafin cewa bayan ƙoƙari na zahiri suna da matsakaicin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta Mece ce? Yadda za a rabu da shi?
- A karkashin matsakaicin tunani, Na fahimci rashin isar da martani na kwakwalwa da rushewa bayan sun zo zauren a karon farko. A wannan lokacin, sabon zafin rai yana bayyana, kuma tare da su - hadadden tsoron kowane sabon aiki. Sabili da haka, ya zama dole don koyon numfasawa da ƙare kowane aiki tare da shawa mai ban mamaki ko sauna. Wannan zai 'yantar da clamps na hankali, wanda ke haifar da yanayin tsauri da rashin iya shakatawa. Gabaɗaya, ina tsammanin cewa tare da duk labarin ilimin halin mutum-tunani waɗanda ke haifar da wasu cututtukan fata, fargaba, clamps, kuna buƙatar zuwa wurin motsa jiki ku yi har zuwa lokacin da ta bakwai. Amma da rashin alheri, da yawa na yau da kullun gudu zuwa likita wanda ke rubuto takin mai narkewa, antidepress maimakon motsa jiki. A hankali, mutum da "matsa mutum da" clamny matsa "ana nutsar da shi a cikin rami na rashin ƙarfi da rashin iya shakatawa kwata-kwata. Ya fara ɗaukar magunguna daban-daban, har zuwa barasa, kuma ya zama rashin kula da hankali. Don karya irin wannan mutum tare da kwayoyi a sauƙaƙe, saboda shi ne trantumsan trantolers da antidepressants da suka tsage haɗin kwakwalwa da tsokoki. Wannan ƙarshen mutuwa ne, wanda a ƙarshe zai haifar da sannu-sannu ga atrophy na kwakwalwa, Dementia ko Psychstay. Zabi abin da kuke so ...