Terrenkur - ndi chiyani? Kodi njira yathanzi ndi yani?

Pafupifupi theka lachiwiri la zaka za m'ma 1900, madokotala anayamba kulimbikitsa odwala kuyenda kudera lamapiri chifukwa cha mankhwala. Kenaka mawu akuti "terrenkur" adagwiritsidwa ntchito kwambiri. Njira yoyamba ya ku Russia inayikidwa zaka pafupifupi makumi asanu ndi zitatu zapitazo mumzinda wa Kislovodsk. Tsopano iye akuwoneka kuti ndi imodzi mwa zabwino kwambiri mu dziko. M'nkhani ino tiyesa kuyankha funso: "Terrenkur - ndi chiyani?".

Lingaliro la

Liwu limeneli limatanthawuza njira yophunzitsira njira, yomwe imaphatikizapo kukwera mmwamba pamtunda pamtunda wa madigiri 3 mpaka 20. Kuyenda kumagwiritsidwa ntchito mu mpweya wabwino, umene umalimbitsa thupi, kumawonjezera kupirira kwathunthu ndi kuimika zochitika za maganizo. Cholinga cha mankhwalawa chikuchitidwa payekha, podziwa momwe panopo wodwala alili. Kuyenda kumasinthidwa ndi dokotala pamalingo monga kutalika kwa njira, msinkhu, kukwera kwa phiri, chiwerengero cha kuimitsa, chiwerengero cha maulendo a tsiku ndi tsiku, etc. Muli ndi yankho la funso: "Terrenkur - ndi chiyani?". Kenaka, ganizirani malamulo akulu omwe mukugwiritsa ntchito kuyenda uku.

Malamulo

Asanayambe kukonzekera pulogalamuyo, adokotala ayenera kuganizira za umunthu wake. Izi ndizo kukhalapo kwa matenda akuluakulu ndi achiwiri, mkhalidwe wa mtima, dongosolo la wodwala ndi msinkhu wake, chiŵerengero cha kutalika kwa thupi (kunenepa kwambiri kapena kusowa kwa zakudya), komanso kukhala wathanzi ndi kupirira. Kuyenda kumachitika tsiku lililonse nthawi yozizira (kumayambiriro, madzulo kapena asanadze chakudya chamadzulo). Sikoyenera kuthamanga mwamsanga mukangodya. Musanayambe kuyenda, ndi bwino kumvetsera mwakuya kwa nyengo. Odwala ena akhoza kukhala osamala kwambiri ndi nyengo. Mogwirizana ndi izi, muyenera kuchepetsa mtunda kapena kusuntha njira yopita ku nthawi ina. Zovala zoyendayenda siziyenera kulepheretsa kuyenda, ndi nsapato - zikhale ndi zidendene.

Njira

Monga lamulo, misewu yoyendamo imayikidwa m'dera lokongola la mapiri kapena lamtunda ndi mpweya wabwino ndi kusowa mphepo. Mlingo wa katundu umatsimikiziridwa ndi kutalika kwa mtunda, phokoso la chigamulo (kuyambira 3 mpaka 20 °), chiwerengero cha zopuma, msinkhu (kuyambira 60 mpaka 100 masitepe pamphindi) ndi zina.

Kodi njira yathanzi ndi yani?

Kuyenda kumayendetsedwa ndi izi. Pali malo osungirako zachilengedwe komanso malo odyetsera zachilengedwe. Yoyamba ili ndi madigiri atatu oyendetsa njirayo: zosavuta (mpaka mamita 500), zosakanikirana (mpaka mamita 1000) ndi zovuta (mpaka mamita 3000). Mu ulendo wa malo amdima, mabenchi amaikidwa mamita 200. Njira zonse zoyendayenda zimasiyana mosiyana ndi kutalika.

Kuyenda kwachipatala ndi njira yosavuta komanso yotsika mtengo yothetsera matenda, kuthetsa nkhawa ndi zotsatira za moyo wathanzi. Ndikofunika kuwonjezera pa chithandizo ndi madzi a mchere, kumayambitsa kagayidwe ka metabolism ndi kuimika ntchito ya ziwalo za m'mimba. Kusinthana kwa kusangalala ndi kupsinjika pakati pa terrenkur kumakhudza kwambiri kupuma, kuyendayenda ndi mantha. Kuyenda pa munthu nthawi imodzi kumakhudza chilengedwe ndi nyengo, zomwe zimakhudza kwambiri maganizo a maganizo komanso zimakhudza thupi.

Kumalo osungirako malo otchedwa Caucasian Mineral Waters (Zheleznovodsk), kuyenda kumagwiritsidwa ntchito pochiza odwala omwe ali ndi matenda a mtima, matenda ndi kupuma, matenda opatsirana, komanso kukonzanso matenda a mtima ndi matenda ena. Pa malo alionse pali njira zitatu zogwirira ntchito zosiyanasiyana. Zitatha masewera a Olimpiki, otchedwa "msewu wathanzi" ku Sochi anadziwika kwambiri, kumene misewu yambiri yopita kumtunda inayikidwa.

Malingaliro onse

Asanayambe kuyenda, ndi bwino kufunsa dokotala. Adzakhazikitsa njira yowunikira maonekedwe anu.

Kupuma panthawi yoyenda kumafunika kukhala yunifolomu (kupyolera m'mphuno). Ndipo kupuma kumayenera kuphatikizidwa ndi kuyenda ndi kayendedwe ka kuyenda (njira yolunjika - exhale kwa masitepe 3-5, ikani pa 2-4, ikani - yambani masitepe 3-4, yesani 2-3). Ndi bwino kupititsa patsogolo.

Kuyenda kwachipatala kumatha ola limodzi musanalandire mapulogalamu a matope, mabasi a narzan ndi njira zina za thupi. Pambuyo potsata njira zogwirira ntchito zimayenda pamtunda, mukhoza kumatha maola angapo.

Chizindikiro chabwino choyendayenda ndi chaufulu, ngakhale kupuma, kutopa mosavuta thupi, kukhala wokhutira. Ngati pamutu muli kupweteka , kupweteka mumtima, kuthamanga kwambiri, mpweya wochepa, kutopa kwambiri, ndiye kuyenda kumayendetsedwa molakwika. Ngati zizindikiro izi zikuchitika, muyenera kusiya nthawi yomweyo kuyenda ndi kukaonana ndi dokotala.

Malamulo akuluakulu oyendayenda

Aliyense yemwe akudziwa yankho la funso: "Terrenkur - ndi chiyani?", - amamvera malamulo awa.

1. Kuyenda bwino kumachita madzulo kapena m'mawa. M'nyengo yozizira, chovala chamutu sapweteka.

2. Oyamba ayenera kuyamba ndi mamita 500 pang'onopang'ono kwambiri ndipo mamita 100 amatenga nthawi.

3. Kudziletsa pa masiku asanu ndi awiri, muyenera kuwerengera zochitikazo kumayambiriro kwa njira, kumapeto komanso patatha mphindi zisanu mpumulo. Pambuyo pake, palpitation iyenera kubwerera ku ndondomeko yachizolowezi.

4. Kuonekera kumapeto kwa njira yosavuta kutopa ndi chizindikiro cha maphunziro abwino. Kufooka kozindikirika kumasonyeza nyimbo yosasankhidwa bwino kapena mtunda wautali kwambiri.

5. Kwa ana, njira yopita ku kindergarten ndi yosafunika. Ana adzatopa kwambiri ndi iye. Koma ana a msinkhu wa sukulu, amathandiza kwambiri.

Zotsatira za thupi

Kununkhira kwa maluwa, mapiri okongoletsera, mapiri am'mapiri amapatsa chimwemwe ndipo amachititsa chidwi kwambiri. Pambuyo pa njira yapitayi chilakolako chimakula ndikukhala tulo tofa.

Kuyenda pamtunda wina, kusinthanitsa ndi ascents, kumatulutsa mitsempha ndi minofu, normalizes kagayidwe kake, kumawonjezera mpweya wokwanira komanso kumayambitsa magazi.

Kuchokera kumapiri kumalimbikitsa ntchito za m'mimba, zomwe ndi zofunika kwambiri m'matumbo ouma.

Zothandiza kwenikweni ndi njira ya thanzi ya anthu owonjezera. Zimathandiza kuchepetsa kulemera. Ola loyenda mofulumira limawotcha pafupifupi 35 gm ya mafuta.

Terrenkur ya osteochondrosis

Kuonetsetsa kuti ziwalo zonse ndi machitidwe a thupi la munthu amagwira ntchito mwanjira yabwino kwambiri, muyenera kuthamanga kapena kuyenda kwa ola limodzi pa tsiku. Pamene osteochondrosis, kuthamanga kumatsutsana kwambiri. Odwala omwe ali ndi vuto la mapiritsi ndi la mtima, osagwidwa ndi magetsi, komanso matenda oopsa (omwewo osteochondrosis) ayenera kumwa mankhwalawa.

Panthawi yowonongeka pambuyo pa osteochondrosis yowonjezereka, kuyenda kumayikidwa motere:

• Mlingowo ukuwonjezeka pang'onopang'ono (kuchoka pang'onopang'ono mpaka mwachibadwa).
• Masiku oyambirira muyenera kuyenda ndi ndodo, kenako ndi ndodo ndipo kenako popanda.
• Kutalika kwa maulendo kuyenera kuwonjezeka pang'onopang'ono (kuchokera mphindi zisanu mpaka 1 ora).
• M'masiku oyambirira mutatha kuwonjezereka, muyenera kuvala lamba la weightlifter kapena corset mafupa omwe amatsitsa msana.
• Pambuyo pa maola 10, muyenera kupuma. M'tsogolomu, kupumula kuyenera kuchepetsedwa mphindi zisanu pa theka la ora la terrenkur.

Pa kuyenda, m'pofunika kuyang'anira kulekerera kwa mtima. Njira yabwino ndi ECG pa terrenkur. Izi zimatha kusankha dokotala. Kuwunika tsiku ndi tsiku kungapangidwe mwaulere, kuyesa thanzi lanu ndi kuyesa mapulaneti anu.

Belokurikha Terrenkurs

Malo osangalatsa oterewa amakhala ndi misewu yambiri yopita. Chodziwika kwambiri chimapita ku Old Mill. Kutsika kwa ascents ndi madigiri 3-6, kutalika kwake ndi 2.4 km, ndipo malo okwera pamwamba pa nyanja ndi 375 mamita. Kutsika kwa mpweya wochepa m'mlengalenga, kuchepa kwapang'onopang'ono kwa chivomezi cha mlengalenga pamene kuwonjezeka ndi kuwonjezeka kwakukulu kwa mlengalenga kumachititsa kuti njirayi ipeze kwa anthu ambiri osatsutsika.

Njira yovuta kwambiri ndiyo njira yopita pamwamba pa Round Hill, 2.5 km yaitali. Pali kusintha kwakukulu kumapiri otsetsereka, kuthamanga kwa mpweya ndi mpweya wabwino. Zonsezi zimaphunzitsa bwino thupi la munthu. Kupita njira iyi, muyenera kugwiritsa ntchito mphamvu zoposa 1.5 kuposa njira yakupita ku Old Mill.

Tsopano mukudziwa yankho la funsoli: "Terrenkur - ndi chiyani?". Akutchula njira ziwiri zomwe mumawakonda alendo ku Belokurikha. Iyi ndi njira ya chikondi "Pine ya Chikondi" komanso njira yopita kumapeto kwa "Dunyushkin Log".