Kuchinjanisa maekisesaizi inyaya yekusimbisa muviri uye nzira yakabuda mumakore achangopfuura zvichibva pamushonga wekuenzanisa, uchishanda sechiyero chitsva chekusimudzira kugona kuzvidzivirira. Tsvagiridzo inoratidza kuti kugara uchibatikana mukuchinjisa maekisesaizi kunogonesa mabasa emuviri eakasiyana masisitimu emuviri kuti aitwe achichinjana, zvichiratidza kubatsira zvakanyanya mukuzvitarisira.
Kuchinjana Kwepfungwa: Panguva yezviitiko zvemuviri sekumhanya, kushambira, kukwira makomo, kana basa rakareruka, vanhu vanogona kumbomira kuita maekisesaizi epfungwa akadai semitambo yechess, mapuzzle ehungwaru, kudetemba nhetembo, kana kudzidza mutauro wekunze. Kugara uchidzidzira zvese kufamba kwemuviri uye kukurudzirwa kwepfungwa kunovimbisa kutsungirira kugona kwekuziva.
Dynamic-Static Alternation: Nepo vanhu vachifanira kuita maekisesaizi emuviri nepfungwa, vanofanirawo kutsaura nguva zuva nezuva yekunyaradza miviri yavo nepfungwa, kuzorodza tsandanyama dzose uye kubvisa pfungwa dzavo pane zvese zvinovakanganisa. Izvi zvinobvumira kuzorora kwakakwana uye zvinobatsira mukugadzirisa kutenderera kweropa kwemuviri.
Kuchinja Kwakanaka-Kusina kunaka: Kune avo vane hutano hwakanaka, kuita "maekisesaizi ekudzokera shure," sekufamba kumashure kana kumhanya zvishoma, kunogona kuzadzisa kukanganisa kwe "maekisesaizi emberi," kuve nechokwadi chekuti nhengo dzese dziri kurovedza muviri.
Kupisa-Kunotonhora Alternation: Kutuhwina munguva yechando, kushambira muzhizha, uye kunyudzwa mumvura inopisa-inotonhora ndiyo mienzaniso yezviitwa zve "kupisa-kutonhora kuchinjika". "Kupisa-kutonhora kuchinjika" haingobatsire vanhu kujairana nemwaka nekuchinja kwemamiriro ekunze asiwo inovandudza zvakanyanya kushanda kwemetabolism yemuviri.
Up-Down Alternation: Kumhanya-mhanya nguva dzose kunogona kurovedza mhasuru dzemakumbo, asi makumbo epamusoro haagamuchire basa rakawanda. Kuita mabasa anowanzo shandisa makumbo epamusoro, zvakadai sekukanda, mitambo yebhora, kushandisa dumbbells, kana kutambanudza michina, kunogona kuvimbisa kurovedza muviri kune zvose zviri zviviri kumusoro nezasi.
Kuchinjana Kuruboshwe-Kurudyi: Avo vakajaira kushandisa ruboshwe rwavo netsoka vanofanira kuita zvakawanda muzvinhu zvinobatanidza ruoko rwavo rworudyi negumbo, uye zvimwewo. “Kuruboshwe-kurudyi kuchinjika” hakungosimudziri kukura kwakazara kwemativi ese emuviri asiwo kunosimudzira kukura kwakaringana kwekuruboshwe nekurudyi hemispheres yehuropi, ichipa imwe nzira yekudzivirira pazvirwere zvecerebrovascular.
Yakarurama-Inverted Alternation: Tsvagiridzo yeSainzi inosimbisa kuti kuchinjika nguva dzose kunogona kuvandudza kutenderera kweropa, kuwedzera kushanda kwenhengo yemukati, kurodza kunzwa uye kuona, uye kuve nemhedzisiro yakanaka pamamiriro epfungwa akadai se hysteria, kuora mwoyo, uye kuzvidya mwoyo.
Mupepeti's Note: Inversion exercises inoda imwe nhanho yekusimba kwemuviri, uye varapi vanofanirwa kuenderera zvinoenderana nemamiriro avo ega.
Kupfeka-Kubvisa Shoes Alternation: Zvigadziko zvetsoka zvine nzvimbo dzakasimba dzakabatana nenhengo dzemukati. Kufamba usina shangu kunomutsa nzvimbo idzi dzakaoma kutanga, kuendesa masaini kune akakodzera nhengo dzemukati uye cerebral cortex yakabatana navo, nekudaro kuronga mabasa emuviri uye kuzadzisa zvinangwa zvekusimba.
Kufamba-Kumhanya Kuchinja: Uyu musanganiswa wemafambiro evanhu uye nzira yekurovedza muviri. Nzira yacho inosanganisira kuchinja pakati pekufamba uye kumhanya. Kugara uchidzidzira kufamba-kumhanya kuchinjika kunogona kuwedzera kusimba kwemuviri, kuwedzera simba kumashure nemakumbo, uye kuve nemhedzisiro yekudzivirira mamiriro akaita se "makumbo ekare anotonhora," lumbar muscle strain, uye intervertebral disc herniation.
Chest-Abdominal Breathing Alternation: Vanhu vazhinji vanowanzoshandisa kufema kwakasununguka uye kusina simba kwechipfuva, kushandisa kufema mudumbu chete panguva yekurovedza muviri kwakanyanya kana mamwe mamiriro ekushushikana. Zvidzidzo zvinoratidza kuti kugara uchichinjana chipfuva uye kufema kwedumbu kunokurudzira kuchinjana kwegasi mualveoli, zvichideredza zvakanyanya kuitika kwezvirwere zvekufema uye zvichiratidza kubatsira zvakanyanya kune vakwegura vane chirwere chebronchitis chisingaperi kana emphysema.
Nguva yekutumira: Zvita-26-2023