Ubuzima buri muri siporo, niyo ntangarurirwa abasaza. Ukurikije ibiranga abasaza, ibintu byimikino bibereye imyitozo yimbeho bigomba gushingira ku ihame ryo gutinda no kwitonda, birashobora gutuma umubiri wose ubona ibikorwa, kandi umubare wibikorwa biroroshye guhinduka no kumva kandi byoroshye kwiga. None ni gute imyitozo igeze mu za bukuru mu gihe cy'ubukonje? Ni izihe ngamba ku bageze mu zabukuru muri siporo y'itumba? Noneho, reka turebe!
Ni ubuhe bwoko bw'imikino ibereye abasaza mu gihe cy'itumba
1. Genda cyane
Iyo umuntu yirukanye "kugenda ibyuya", ubushyuhe bwumubiri buzazamuka bukagwa hejuru, kandi ubu buryo bwo guhindura ubushyuhe bwumubiri buzakora kandi imiyoboro y'amaraso. Cyane cyane mu gihe cy'itumba gikonje, tugomba gutsimbarara ku myitozo buri munsi. Ku nshuti zigeze mu zabukuru, ni inzira nziza yo gukora siporo buri munsi, kandi igomba kumara byibuze igice cyisaha buri gihe.
2. Kina Tai Chi
Tai Chi ni imyitozo ikunzwe cyane mubasaza. Igenda neza kandi biroroshye kumenya. Haracyari ukugirwa mu rugendo, kandi ugenda mu gituba, guhuza ubushishozi no kwiyoroshya, no guhuza imiterere kandi nyayo. Imyitozo isanzwe yaTai chiIrashobora gushimangira imitsi n'amagufwa, bikarishye ingingo, cyuzuza qi, zigaburira qi, zigaburira ubwenge, zihagarika Mexikisiya, kandi zigamura Meriviya, kandi zigateza imbere meriviya, kandi zigateza imbere imiridiya, kandi ziteza imbere imigani, kandi iteze imbere ikwirakwizwa rya QI namaraso. Ifite ingaruka zubufasha ku ndwara nyinshi zidakira za sisitemu. Imyitozo isanzwe irashobora gukiza indwara no gushimangira umubiri.
3. Kugenda no kuzamuka ingazi
Kugirango ukemure gusangira, abasaza bagomba kugenda byinshi bishoboka kugirango bakoreshe imitsi yamaguru ninyuma, kuzamura amaraso yimitsi namagufwa, kandi bigabanye ibya Osteoporose of osteopose; Muri icyo gihe, kugenda birashobora kandi gukoresha imirimo yo guhumeka na sisitemu yo kuzenguruka.
4. Koga
Koga mu itumba byamenyekanye mu bageze mu za bukuru mu myaka yashize. Ariko, iyo uruhu rukonje mumazi, imiyoboro y'amaraso yamaraso cyane, bigatuma amaraso menshi ya periphel yatemba mumutima no mu ngingo yimbitse yumubiri wumuntu, kandi agacura imiyoboro yimbitse yumubiri. Iyo usohotse mu mazi, imiyoboro y'amaraso mu ruhu yaguye ku buryo bukubiye mu nzego z'imbere kuri epidermis. Uku kwaguka no kugabanuka birashobora kuzamura elastique yimiyoboro y'amaraso.
Ingamba za siporo yo mu itumba kubasaza
1. Ntugakora imyitozo kare
Abageze mu zabukuru ntibagomba kubyuka kare cyangwa vuba cyane mu gihe cy'itumba rikonje. Nyuma yo kubyuka, bagomba kuguma mu buriri igihe gito kandi bagakoresha imitsi n'amagufwa kugirango bihute kuzenguruka amaraso no kumenyera ku bidukikije bidukikije. Igihe cyiza cyo kujya mu myitozo ni saa kumi kugeza kuri 5 PM. Iyo usohotse, ugomba gukomeza gushyuha. Ugomba guhitamo ahantu ari ibibyimba n'izuba, kandi ntugatozo ahantu hijimye aho umuyaga uhuha.
2. Ntugakoreshe igifu cyuzuye
Mbere yabasaza bakora siporo mugitondo, nibyiza kongera imbaraga runaka, nkumutobe ushushe, ibinyobwa birimo ibiryo bihagije cyangwa ibiryo bikabije (nka shokora byihutirwa mugihe cya siporo nubuzima.
3. Ntuko "feke itunguranye" nyuma yo gukora siporo
Iyo umuntu akora imyitozo, amaraso yimitsi yingingo zo hepfo yiyongera cyane, kandi icyarimwe, amaraso menshi ava mumarimbi yo hepfo kumutima. Niba uhagaze mu buryo butunguranye nyuma yo gukora siporo, bizatera amaraso mu maguru, kandi ntazagaruka mugihe, kandi umutima ntuzakira amaraso ahagije, uzatera kuzunguruka, isesemi, kuruka, ndetse no gutungurwa. Abageze mu zabukuru bazagira ingaruka zikomeye. Komeza gukora ibikorwa byo kwidagadura buhoro.
4. Ntukoreshe umunaniro
Abageze mu zabukuru ntibagomba gukora ibikorwa bikomeye. Bagomba guhitamo siporo nto na Licium, nka Tai Chi, Qigong, kugenda, nuburyo bwimikorere. Ntabwo ari byiza gukora indabyo, kunama umutwe kuva kera, gitunguranye cyera imbere kandi uzunama, kwicara nibindi bikorwa. Ibi bikorwa birashobora gutuma byoroshye kwiyongera gutunguranye mumitutu rwamaraso bwubwonko, bigira ingaruka kumikorere yumutima nubwonko, ndetse bigatera indwara zumutima n'indwara. Kubera amasezerano yimitsi yagabanutse hamwe na osteoporasi yabasaza, ntabwo ikwiriye gukora somersault, igabana nini, squats yihuta, kwiruka byihuse nindi siporo.
5. Ntukitange muri siporo iteye akaga
Umutekano nicyo kintu cyambere cyimyitozo ngororamubiri kubasaza, kandi kwitabwaho bigomba kwishyurwa kugirango kubuza impanuka za siporo, gukomeretsa siporo ningero zindwara.
Igihe cyagenwe: Feb-16-2023
