Gulu Health kwa pensioners, amene sindikufuna kuti adzakalamba

Pofuna thanzi zonse achikulire ayenera tcheru ku zolimbitsa mwadongosolo lapansi. Health gulu pensioners kuthandiza anthu okalamba kulimbitsa mafupa, minofu, kuonjezera mphamvu, kuonjezera kugwirizana, kukhala dongosolo kupuma, dongosolo mtima. Alangizi amene ntchito ndi chimadalira izi amasankhidwa Zochita amenewa, zimene amapatula kuthekera kwa kuwonongeka kapena kuvulala.

Kodi kuganizira pamene mphunzitsi ntchito ndi anthu achikulire?

Zochita akuluakulu mu gulu thanzi Sayenera ntchito liwiro (mafuko ndi koloko), ntchito mphamvu (maganizo mowa). katundu adzakhala kusintha amaganizira munthu mlangizi boma pensioner. Kuchita ya Zochita cha anthu achikulire ndi bwino m'mawa. Chiwerengero cha kubwereza ntchito limodzi - palibe nthawi zoposa 10.

Kodi bwino kugawa katundu?

gulu Health kwa pensioners chinkhoswe ndi aphunzitsi odziwa kutsatira lamulo lakuti "atsopano" musati overdo masiku 2-3 pambuyo chiyambi cha makalasi ndi thupi. Pang'onopang'ono kuwonjezera nthawi ya ntchito, anawonjezera chimachititsanso watsopano ndi ntchito. Ndi zofunika kuphatikiza Zochita kupuma (olimbitsa) ndi ntchito thupi.

Yankho zolimbitsa thupi zovuta

gulu Health kwa pensioners mu Moscow uliwonse chigawo cha likulu. anthu okalamba nawo iwo, osati kokha kwa masewera, komanso kulankhulana. Kodi kukhala m'gulu la phukusi maphunziro gulu m'badwo uwu?

1. Mapazi kuvala m'lifupi, manja anayikidwa pa lamba. Mutu bwino linapendekeka kwa lamanzere ndi lamanja phewa (iwonso), kuyesera kukwaniritsa khutu. Ndiye anawerama pang'ono ndi kumapitiriza kumbuyo, tifike chibwano wake pachifuwa. Pang'onopang'ono, liwiro la kumawonjezera. Pamene kuchita masewera olimbitsa thupi ili, mutu sayenera zimayenda. Monga chinthu chomaliza imagwiridwa mobwerera zozungulira zoyenda pa mutu wake.
2. Kuyambira malo ali yemweyo. Pang'onopang'ono maondo thupi kumanja, kukokera dzanja lamanja kwa bondo. Pa nthawi yomweyo kwezani dzanja lamanzere axilla lapansi. Achiritsa otsetsereka ofanana ndi kumanzere. Pa kufufuza, ife tiyesera kuti kayendedwe iliyonse mwadzidzidzi.
3. Ife kubwerera ku malo poyambira. Kuchita gulu zozungulira a mapewa. Kumbuyo pa kokoka kwambiri anamaliza, kuyesera kubweretsa pamodzi tsamba.
4. Tili wathu mapazi phewa m'lifupi padera, kukokera manja anu pamaso pake. Kumachepetsa ndipo akutambasula manja onse pa nthawi yomweyo, kupanga masewera olimbitsa thupi "lumo". Ndiye chiperekeni manja anu kuyenda zozungulira.
5. Manja kuvala lamba, mapazi ndi phewa-m'lifupi padera. Phinduza torso Chabwino, ndiye kupita ku boma wapachiyambi, tinyamuke manja ake. ntchito mobwerezabwereza, kutembenuzira lamanzere, ndiye kutenga udindo pachiyambi.
6. Tinatenga pansi, bedi chisanadze woonda gymnastic mphasa. Miyendo kukokera patsogolo bwino sindinga torso, kuyesera kulalikira kwa nsonga zala ndi manja ake.
7. Akutsamira khoma, pang'onopang'ono kukweza manja. Ndiye, pa 1-2 phula kusunthira kutali pakhoma, akuyesera kuti achite ndi chopendekekera mmbuyo, ndi manja ake kukhudza khoma. Bwererani ku malo apachiyambi.
8. Bodza pa nsana wanu, tiyika manja a zipani. Mawondo kupinda miyendo, kuwanyamulira iwo mmwamba alternately, kuyesera kukhudza mawondo pachifuwa.

Health gulu pensioners akhoza kugwiritsa ntchito zina zimene mungachite kuti uchite, enaake kapena kukweza ntchito wanzeru. mlangizi. Ngati msinkhu ndi thanzi amalola, n'zotheka kuwonjezera makalasi pa kupalasa njinga masewero olimbitsa thupi, kutsetsereka. Palinso magulu wapadera thanzi akuluakulu (mu St. Petersburg ndiponso mizinda ina) mu mabeseni, ndi okhazikika mafizo madzi.

Pomaliza

Palibe chinthu chotero monga ukalamba, kwa anthu amene amakhala osangalala ndi waufupi amathamanga tsiku m'mawa, amakonda kuyendera dziwe, akuyenda mu paki ndi zidzukulu zawo, kutsogolera moyo wathanzi. Ambiri gulu thanzi kwa pensioners analengedwa kuonetsetsa kuti anthu sanaganize anthu achabechabe akale, ngati n'zotheka anakhalabe wamng'ono, anzeru, yogwira.