Udokotela odumile waseRussia, udokotela wezesayensi yezokwelapha, uProfesa, uMlobi wezindlela ezihlukile zokwelashwa kanye nokulungiswa kwezifo zohlelo lwe-musculoskeletal kanye nencwadi ephathelene nokuphila isikhathi eside futhi mayelana nenjabulo ngaphandle kwemithi, ukuze usebenze futhi indoda eqinisekile.
- USergey Mikhailovich, encwadini yakho elandelayo kuthiwa ngezinzuzo ezingathandeki zemithwalo yezemidlalo yomzimba, akekho oyimfihlo. Kepha namanje, okungcono ukukwenza - ama-aerobics, ukuqina noma i-yoga?
- Njengoba amaGrikhi asendulo athi, "Ukwelashwa okungcono kakhulu ukuvikela." Futhi ngenxa yalokho, kusukela ebuntwaneni, udinga ukuthatha isidingo sokwenza imizilolonga umzimba kanye nokuxubha amazinyo akho, ugeze uhambe uye kubhavu. Kulezi zinsuku, lapho abantu behlala nekhompyutha "ekwamukeni", iba yinkinga ephakeme. Yenza insizwa noma intombazane ukuklebhula kwikhompyutha inzima kakhulu. Ama-Aerobics, ukuqina noma i-yoga amakilasi wezempilo wokuvimbela amahle kakhulu, kepha ngizokufaka kuhlu lwezinhlobo ezintathu zemithwalo ekhona ye-Wellness eyinhloko.
Ukuzivocavoca kwe-Aerobic Ongabiza kuwo ukugijima, ukuhamba, ukubhukuda, ibhayisekili. Imithwalo ikuvumela ukuthi uqeqeshe inhliziyo yakho, isigqi saso, ukukhuthazela, ukugcina ukujikeleza kwegazi kujwayelekile, kuthuthukisa uhlelo lwezinzwa.
Ukuzivocavoca okulandelayo Ukuguquguquka emhlane ongezansi futhi welule umzimba . Kunama-simulators akhethekile eKineitherapy Hall, eyelulela kahle izicubu nezinqwaba kwimodi enamandla.
Futhi izinga lesithathu lokuzivocavoca okuphoqelekile, kunjalo, Ukuzivocavoca amandla . Ukuqinisa, ukusunduza, ama-squats. Ukuzivocavoca kuma-simulators, ngama-dumbbells, ngama-hihs, nge-barbell. Ukuzivocavoca kuma-simulators avumela ngemodi ethokomele ukwenza kusebenze izicubu ukuze zibuyiselwe esivumelwaneni ukuze umzimba ungangenile "emathanjeni". Lapho ilenga i-cellulite, futhi lapho isomile, incane ukuntuleka kwesisindo esithi "sokuphila", okungukuthi, izicubu nemisipha.
- Futhi ukuze ubhekane nenqubo yakho, uneminye imikhawulo yobudala? Mhlawumbe omunye umuntu ongaya ejimini?
- Ngibe nesiguli - iminyaka engama-85. Wayenamathambo abuthakathaka kangaka namalunga awaneme anele ukufuyisa yonke imali kanye ukuze aphule okuthile. Ngaqala ukufunda ehholo ngaphansi kobuholi bami futhi ngaqala ukuziphatha kakhulu empilweni yami, kwaba yisiponji ukupenda, amehlo adubula. Ngokuhamba kwesikhathi, wonke umuntu ufika kunoma yikuphi ukuvocavoca, kudingeka nje alalele umzimba wakho.
- Kudingeka kangaki ngesonto? Ingabe likhona inani elifanele lamahora lapho kungcono ukukwenza - ekuseni noma kusihlwa?
Konke kufanele kube yinjabulo. Akunasidingo sokwenza izivivinyo "emazinyweni", ngoba kungekudala i-psyche izokwehluleka, umuntu uzokwenqaba ukwenza okuthile. Ukuzivocavoca kudingeka kwenziwe ukujuluka futhi wathola injabulo kulo, kuyinto evamile ngokwanele. Imodi yokuzivocavoca entofontofo - ukusuka kumaminithi angama-40 kuya ngehora, futhi udinga ukwenza okungenani amahlandla amathathu ngesonto. Isibonelo, umkhuba wami uyihora ngosuku nsuku zonke.
Isikhathi - kukhona ama-lark kanye nezikhova. Kunamahora asebenzayo, kukhona nje, azithathi hlangothi. Kunoma ikuphi, lowo owakhathazeka ekuseni, usuku lonke lukhululekile, into esemqoka edinga ukukhunjulwa yizifundo ze-Sketpping zinciphisa umphumela wazo. Futhi ngamunye kufanele azikhethele imodi evumela ukuthi okungenani amahlandla amathathu ngesonto ukwenza inani elikhulu lokuzivocavoca: zombili i-aerobic, nokwelula, namandla.
- Kwesinye isikhathi ubukeka njenge-stym. Abantu baphakamisa amandla adonsela phansi amahle, ukubala umthwalo kuyinto ejwayelekile ngomgogodla wabo. Akunangozi, futhi yimuphi umdlalo owungozi?
- Kuyingozi emgogodleni ukuthwala imithwalo ethile ezandleni zabo, ikakhulukazi koyedwa. Uma uhudula ngempela, bese kuthi kabili ngasikhathi sinye. Isibonelo, ngaphambili emizaneni kwakuyisiko ukugqoka amanzi e-rocker, kwakwenza ukuba kugcinwe umfaniswano, ngaphandle kokuhlanekezela, kulayishwa emgogodleni. Ngikubheka njengengozi emgogodleni egxuma ngeparachute, ukushushuluza okuvela ebhodini lasentwasahlobo, ukugibela emotweni ngaphandle komgwaqo. Okungukuthi, zonke izenzo ezihambisana nokushaywa nokudlidliza. Isibonelo, isithombe sina, lapho ama-jumps amaningi futhi asonta, angaholela ezinkingeni ezinkulu ngomgogodla. Ukugijima ku-asphalt kumachashazi eflethini elilodwa noma kwama-slipper ezemidlalo, hhayi esicathulweni esikhethekile sokugijima.
Futhi noma yimuphi umthwalo wezemidlalo ehholo ngokulungiselela kanye nokuvuselelwa kabusha nangemisipha emihle yangemuva akunangozi.
- Abesifazane abaningi bakwenza ngenhliziyo yonke izindlela zakho zemithwalo yezemidlalo, ngoba ikuvumela ukuthi wehlise isisindo ngokushesha. Futhi ukuthokozela ukukwazisa ukuthi ngezifundo ezintathu esilahlekelwe isisindo - Ngubani oyisihlanu, futhi ubani amakhilogremu ayisishiyagalombili.
- Uma abesifazane belahlekelwa yinombolo yamakhilogremu ambalwa amakilasi amathathu, kusho ukuthi kunenqwaba "yamanzi" kuwo, umzimba obuthakathaka kakhulu, osuse " Ngingasho ukuthi amakhilogremu amathathu alandelayo angalahlekelwa impilo yakho yonke, kepha hhayi ukulahlekelwa. Ngokuvamile, akukukhuthazi ukudakwa kokunciphisa umzimba. Ukwehla kwesisindo okubukhali kungadala isifo esinamandla se-Asthenic, ukuphelelwa amandla, okuhambisana nokuchazwa kwe-apatine noma ukucindezelwa okujulile. Kuyingozi ukwehlisa isisindo uma kusemakilasini amakhulu ungadli kahle. Ngihlala ngincoma ukuqeda amakilasi okudla kwamaprotheni. Ngakho-ke, akudingekile ukuba bahlanganyele ngesisindo esisheshayo ngenxa yomkhawulo wokudla okunempilo. Kuhle ukujuluka ehholo, ukujuluka ngesikhathi sokuzivocavoca kwe-aerobic, kuvutha ikhilogremu ngekhilogremu.
- Uma umuntu eqala ukwenza ngaphandle kwemithwalo ekhethekile eqinile, kepha aqala ukunciphisa umzimba ngokushesha, kungashiwo ukuthi ngokuvamile ayinampilo. Mhlawumbe uqale unenhlolovo?
- Ungahambisa phezu kwegazi ukuze uvivinywe, kepha ngivame ukubheka ucwaningo olungadingekile, ngoba lungaba khona ekugcineni. Kuyadingeka ukuthola umfundisi wokuzilolonga onolwazi owaziyo ukubuyisa umzimba womuntu, izicubu zomzimba ngemuva kwemisipha, ukuhlanganisa okuhlanganisiwe, ukondla amabheji alo engiyelanga khona ama-amino acid kits. Lawa ama-amino acid amsulwa lapho amaprotheni aqukethe khona, futhi amunwa umzimba ngemuva kokuvivinya umzimba izikhathi eziyishumi kangcono kunengxenye yenyama ejwayelekile.
Ngendlela, ukukhululeka okusheshayo kwesisindo kwabesifazane kuvame ukwenzeka ngenxa yomkhuba wokuphuza itiye le-diuretic. Kepha bengingeke ngikweluleke ukusebenzisa i-teas ngedumela elingaziwa nge-laxative noma i-diuretic umphumela, ngoba ukomisa, ukumiswa komzimba kungenye yezindlela ezimbi kakhulu zokugula, okunzima kuyo ukuphuma. Kuyingozi ezinsonweni nasemathanjeni. Ibhalansi kasawoti yamanzi iphukile. I-Osteoporosis iyakhula. Futhi akukho zivivinyo kuzosiza lapha.
- Uthe udinga ukudlala ezemidlalo okungenani kathathu ngesonto bese uqeda izikhathi kwi-sauna. Futhi odokotela abaningi bathi ngemikhumbi, ukuvakasha okujwayelekile kwe-saunas kuyingozi ...
- Uma umuntu ebandakanyeka kuma-simulators nsuku zonke, okungukuthi, une-metabolism ephezulu kulezi zinsuku futhi, umsebenzi wama-capillaries uyanda kakhulu, futhi kulokhu akunakwenzeka ukucabanga kangcono ekuhlanzeni kwabo. Kodwa kugcizelela - i-sauna emanzi, futhi hhayi yomile, okungukuthi, kuyadingeka ngesikhathi senqubo yokuphonsa amanzi ematsheni, ngakho-ke ukudala umswakama ophezulu osiza ukujuluka, ngakho-ke ukuhlukunyezwa kwesikhumba kanye ne-capillaries kusuka ku-lactic acid kanye imikhiqizo eminingi ye-metabolic. Kepha udinga ukuqeda inqubo ye-Steam ngeshawa ebandayo ngekhanda lakho. Lesi isidingo. Futhi ukugeza okubandayo kuphela kuvikela okuyingozi kakhulu emikhunjini eshibhile.
- Bonke odokotela bathi ngemithwalo idinga ukuphuza uketshezi oluningi. Futhi kuthiwani uma ungafuni ukuphuza?
- Okuxakayo kuzwakala, ezinye zezinkinga ezihambisana nomgogodla namalunga ezibangelwa yinombolo enganele yombuso wokuphuza. Abantu abanemodi yokuphuza enganele kufanele badalwe isisusa esifanele. Isisusa esikhulu lesi sifo. Udinga ukuphuza amanzi ngemithwalo ngisho ngaphandle komuzwa womile, umphimbo owodwa nje wamanzi ngemuva kokuzivocavoca. Iqiniso ngukuthi ukuqaliswa kokuvivinya umzimba ngakunye kuyadingeka ukuhambisana nokuphefumula, lapho okungenani kunengane, kepha ukulahlekelwa kwamanzi, ngokuyinhloko imikhumbi yobuchopho. I-Dehydration ihambisana nokukhathala okubukhali, isiyezi, ukwanda kwekhanda futhi kuphele. Inani elikhulu lamanzi kufanele lidakwe engxenyeni yokuqala yosuku. Ukusetshenziswa kwezithelo eziqukethe amanzi nemifino nakho kuyasiza: Amakhabe, amakhabe, amagilebhisi, eliphakathi kwepharele.
- Imvamisa, abantu bayakhalaza ukuthi ngemuva kokuzivocavoca ngokomzimba banesikhamu sengqondo esingokomzimba. Yini? Ungakuqeda Kanjani?
- Ngaphansi kwe-clamp psycholos, ngiyakuqonda impendulo enganele yengqondo kusuka ku-Freveltable nokuphazamiseka ngemuva kokufika ehholo okokuqala. Ngalesi sikhathi, kuvela izinhlungu ezintsha zemisipha, futhi kanye nazo - kuyinkimbinkimbi yokwesaba umsebenzi omusha. Ngakho-ke, kuyadingeka ukuthi ufunde ukuphefumula nokuqeda umsebenzi ngamunye ngeshawa ehlukile noma i-sauna. Lokhu kuzokhululeka ezinhlamsweni zengqondo, okuholela esimweni sokuqina nokungakwazi ukuphumula. Ngokuvamile, ngicabanga ukuthi ngawo wonke amazwe ngokwengqondo adala ama-spasms, ukwesaba, ukubopha, udinga ukuya ejimini futhi wenze lapho ujuluka wesikhombisa. Kepha, ngeshwa, indlela eminingi egijimela kudokotela obeka amaTranquizer, ama-antidepressant esikhundleni sokuzivocavoca. Kancane kancane, umuntu onesifo esithi "Clampscal Clam" ucwiliswe kwalasha ngokungaphansi nokungakwazi ukuphumula nhlobo. Kuqala ukuthatha izidakamizwa ezahlukahlukene, kuze kufike kotshwala, futhi kuba ukwelashwa ngengqondo. Ukwephula umuntu onjalo ngamaphilisi kalula, ngoba kuma-tranquilizer kanye nama-antidepresdants aklebhula uxhumano lobuchopho ngemisipha. Lokhu ukuphela okufile, okuzokwenza kancane kancane kuholele ekutheni i-atrophy yobuchopho, ukuwohloka komqondo noma nge-psychostay. Khetha okuthandayo ...