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المشي وفوائده لشد الجسم
المشي ثم المشي للصحه والرشاقه والجسم المشدود
رياضه المشي مفيده جدا لصحه الجسم وتخلصه من الدهون في المناطق المختلفه بالاضافه الى المساعده
فى العلاج الكثير من الامراض. امشي ومعدتك فارغة وقد اكد معظم الخبراء على ان المشي بسرعة، بدون ارهاق، يحرق ست سعرات في الدقيقه
على الاقل.. وكلما زاد نشاط العضلات كلما زاد حرق السعرات. ويفضل ****** رياضه المشي يوميا
واذا تعذر الامر فيجب الا تقل عن ثلاث مرات اسبوعيا، مع ملاحظه ان اثر الرياضه
والمشي يمتد الى يومين بعد ، حيث ان العضلات تظل بعد الرياضه في حاله انقباض
مما يزيد من معدل حرق الدهون.
واذا كنت تشتكي من حاله مرضيه او كنت حاملا، فالافضل ان تطلبي نصيحه طبيبك، قبل
ان تتبعي نظام المشي.
واكد الاطباء المتخصصون على انه من المفضل ان نمارس المشي والمعده فارغه من الطعام، فاثناء
امتلائها بالطعام تكون الدوره الدمويه نشطه في منطقه الجهاز الهضمي والمشي هنا يضر ولا يفيد.
وينصح ب****** هذه الرياضه في الفجر او بعد الاكل بثلاث ساعات، فالمشي كالدواء يكون مفيدا
اذا تم استعماله في وقته المناسب وبجرعته المناسبه المضبوطة. اما بعد سن الاربعين ومع الاشخاص
الذين يشكون من بعض الامراض يجب ان يكون المشي تدريجيا وبمجرد ان يشعروا بالتعب عليهم
التوقف والراحه ومن الافضل استشاره الطبيب.
شروط المشي الصحي 1- لكي تتخلصي من الشحوم الزائده وتحرقي كميه جيده منها اثناء المشي، حافظي على سرعه
مشي منتظمة
2- – قبل ان تمارسي المشي، يجب الحرص على اجراء نشاطات الاحماء للعضلات بالمط، وعند
المشي اتركي كتفيك متدليين باسترخاء وظهرك مستقيما واسحبي بطنك قليلا الى الداخل.
3- مع كل خطوه احرصي على ان يلامس عقب قدمك الارض اولا ثم تلامسها اجزاء
القدم الاخرى واخرها الاصابع، ثم تبدا حركه قدمك مره اخرى بدفع الارض باطراف اصابعك.
4- الحفاظ على هيئه مرفقيك بدرجه 90 (لا هي منسدله ولا هي مرفوعة، لكن بين
بين).
5- حركه الذراعين تكون من الامام الى الخلف كالتجديف لتساعداك على الاندفاع الى الامام.
6- – المشى يكون بسرعه منتظمة، لكن من دون ان يضطرك ذلك الى اللهاث الشديد.
7- اذا اصبحت تلهث كثيرا، فهذا يعني انك تمشى بسرعه اكثر مما ينبغي وعليك تخفيف
سرعتك.
8- – ابدا مشيك ببطء، وهذه بدايه الاحماء الصحيح، ثم انهي مشيك بابطاء سرعتك بالتدريج،
وهذه بدايه التبريد السليم لجسمك قبل التوقف.
9-حافظي على متعه المشي بتغيير الطريق الذي تسير فيه، فالتغيير يبعد عنك الملل من تكرار
المشي في طريق واحد كل مرة
10- – يمكنك اصطحاب جهاز الراديو المحمول للاستماع الى الموسيقى، بينما تستمتع بالمشي.
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مواضيع ذات صلة بـ : المشي وفوائده لشد الجسم , فوائد مذهله للمشي والجري
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