Dismiss Notice
You are browsing this site as a guest. It takes 2 minutes to CREATE AN ACCOUNT and less than 1 minute to LOGIN

Ni mazoezi gani yatanisaidia kujenga pumzi?

Discussion in 'JF Doctor' started by mfukunyunzi, Mar 17, 2011.

  1. mfukunyunzi

    mfukunyunzi Senior Member

    #1
    Mar 17, 2011
    Joined: Mar 4, 2011
    Messages: 142
    Likes Received: 1
    Trophy Points: 0
    Naomba mnisaidie kujua aina tofauti tofauti za mazoezi yatakayoniwezesha kuwa na pumzi kwa maana nikifanya zoezi dogo tu naishiwa pumzi.

    Ndugu wanajamii naomba msaada wenu tafadhali.
     
  2. L

    Lepapalongo Member

    #2
    Mar 17, 2011
    Joined: Jan 28, 2009
    Messages: 91
    Likes Received: 3
    Trophy Points: 15
    Anza zoezi la kukimbia umbali wa kati kama kuzunguka uwanda wa mpira huku ukiongeza round zake jinsi siku zinavyosonga uta gain speed ya kutosha.
     
  3. TANMO

    TANMO JF-Expert Member

    #3
    Mar 17, 2011
    Joined: Apr 12, 2008
    Messages: 8,765
    Likes Received: 68
    Trophy Points: 145
    Jaribu zoezi la kuogelea, kwa kuwa umesema huwa unaishiwa pumzi mapema, basi mwanzoni ukiona ugumu huo usikate tamaa, endelea hivyo hivyo na baada ya muda mwili utazoea... Pia kama alivyo tanabaisha mdau hapo juu, Jogging nayo ni nzuri sana kwenye kujenga pumzi. Hivyo unaweza ukaanza na jogging na baada ya muda uka-join kuogelea..

    Angalizo.

    Mazoezi huwa yana ugumu wake hasa pale unapokuwa unaanza, usikate tamaa wala usikubali uvivu au maumivu yakakurudisha nyuma. Jitengee muda maalum kwa ajili ya kufanya mazoezi na usianze kwa kufanya mazoezi magumu bali anza na mepesi mepesi ili kuupa mwili nafasi ya ku-adopt mabadiliko.
     
  4. mfukunyunzi

    mfukunyunzi Senior Member

    #4
    Mar 17, 2011
    Joined: Mar 4, 2011
    Messages: 142
    Likes Received: 1
    Trophy Points: 0
    asante sana mkuu sema hapo kwenye kuogelea nitajaribu japo nipo mbali na vyanzo vya maji.
     
  5. mfukunyunzi

    mfukunyunzi Senior Member

    #5
    Mar 17, 2011
    Joined: Mar 4, 2011
    Messages: 142
    Likes Received: 1
    Trophy Points: 0
    asante sana kesho nitaanza
     
  6. Slave

    Slave JF-Expert Member

    #6
    Mar 17, 2011
    Joined: Dec 6, 2010
    Messages: 4,842
    Likes Received: 202
    Trophy Points: 160
    Fanya mazoezi ya kukimbia huku ukivuta pumzi ndani vuta mpaka mwisho kisha ibane muda mrefu kati ya sekunde 30 hadi 60. Kisha unaachia pumzi kwa nguvu,unavuta tena
     
  7. BLUE BALAA

    BLUE BALAA JF-Expert Member

    #7
    Mar 17, 2011
    Joined: Nov 30, 2010
    Messages: 898
    Likes Received: 4
    Trophy Points: 35
    Ili nikushauri ningependa kujua yafuatayo.

    1. Una umri gani?
    2. Una uzito gani?
    3. Unafanya kazi gani?

    Basing on the answers for the above questions I would be in the better position of assisting you. Ila kwa haraka haraka unaweza kutembea umbali wa takriban kms5 kila siku, kuruka kamba kuanzia ishirini na kuendelea asubuhi na jioni, jogging. then from there you can go swimming, squash, tennese, badminton etc. Lakini pia punguza vyakula vya mafuta na wanga mwingi
     
  8. mfukunyunzi

    mfukunyunzi Senior Member

    #8
    Mar 18, 2011
    Joined: Mar 4, 2011
    Messages: 142
    Likes Received: 1
    Trophy Points: 0
    umri miaka 27 kilo 65 na kazi mjasiliamali
     
  9. MAMMAMIA

    MAMMAMIA JF-Expert Member

    #9
    Mar 18, 2011
    Joined: Feb 26, 2008
    Messages: 3,823
    Likes Received: 11
    Trophy Points: 0
    Unavuta sigara? Ikiwa ndio, wacha. Na ikiwa ndio, ukifanya kwa dhati mazoezi uliyoelekezwa hapo juu Post 8 utawacha mwenyewe.
    Good Luck
     
  10. sumaibra

    sumaibra Senior Member

    #10
    May 14, 2016
    Joined: Sep 1, 2013
    Messages: 181
    Likes Received: 24
    Trophy Points: 35
    Ushaur:
    Nlianza mazoez ya jogging nna wiki ya tatu sasa...
    Mwanzo pumzi ilikua inasumbua ila sasa angalau ...
    Yakafata maumiv ya kiuno yanafanya nipunguze umbali ...
    Maumivu ya kiuno hayajaisha sasa yamekuja ya magoti...

    Wakuu ngependa kujua nakosea wapi
     
  11. k

    kimbendengu JF-Expert Member

    #11
    May 14, 2016
    Joined: Jun 7, 2013
    Messages: 1,486
    Likes Received: 452
    Trophy Points: 180
    wewe suma mazoezi ndiyo yalivyo vumilia usitumie dawa hiyo ni misuli inakaa sawa
     
  12. Nahonyo

    Nahonyo JF-Expert Member

    #12
    May 15, 2016
    Joined: Dec 28, 2012
    Messages: 2,538
    Likes Received: 842
    Trophy Points: 280
    Umepa ushauri sahihi kabisa, fanya mazoezi yote yanahohitaji kutumia punzi au kakata punzi, kuegelea ni zoezi linalohitaji punzi hasa na zuri Ila tahadhari anza na kina kidogo.
     
  13. LIKE Niku ADD

    LIKE Niku ADD JF-Expert Member

    #13
    May 15, 2016
    Joined: Jul 21, 2014
    Messages: 2,515
    Likes Received: 755
    Trophy Points: 280
    fanya mazoezi ya kuogelea,zamia kwa dakika kadhaa kishaibuka.
     
  14. Don255

    Don255 JF-Expert Member

    #14
    May 15, 2016
    Joined: May 30, 2012
    Messages: 362
    Likes Received: 186
    Trophy Points: 60
    Jaribu kufunga mdomo kipindi unakimbia(usikimbie mdomo wazi)hii itakusaidia kumentain pumzi

    Sent from my TECNO H6 using JamiiForums mobile app
     
  15. sumaibra

    sumaibra Senior Member

    #15
    May 16, 2016
    Joined: Sep 1, 2013
    Messages: 181
    Likes Received: 24
    Trophy Points: 35
    Asante mkuu
    Najikongoja hvyo hvyo naamin yatapoa
     
  16. zegamba180

    zegamba180 JF-Expert Member

    #16
    May 16, 2016
    Joined: Oct 8, 2014
    Messages: 686
    Likes Received: 325
    Trophy Points: 80
    Piga pushapu
     
  17. v

    vegas JF-Expert Member

    #17
    May 16, 2016
    Joined: Apr 3, 2012
    Messages: 822
    Likes Received: 264
    Trophy Points: 80
    Jogging, kuruka kamba, kuogelea, kuendesha baiskeli (cycling) ukisha kuwa na uwezo wa kufanya jogging umbali kiasi unaweza kuanza short sprints.. ( ni mazoezi yanayofanya moyo kuwa na uwezo wa kupump damu muda mrf- cardivascular capacity)
    Ukiweza kujenga huo uwezo mazoezi mengi utayamudu.
     
  18. merengo90

    merengo90 JF-Expert Member

    #18
    May 17, 2016
    Joined: Nov 5, 2013
    Messages: 5,337
    Likes Received: 1,003
    Trophy Points: 280
    Hapa unampoteza .
    Pumzi usiachie kwa nguvu control it mdogo mdgo
     
  19. merengo90

    merengo90 JF-Expert Member

    #19
    May 17, 2016
    Joined: Nov 5, 2013
    Messages: 5,337
    Likes Received: 1,003
    Trophy Points: 280
    Kosa lako ni kupunguza maumivu sometmz huwa ishara ya kuonyesha una exceed limit yako ya kawaida, hapo ulitakiwa uonge core excercise na miguu uongezee mazoez yake pia mbona utakuwa well.

    1463505114417.jpg
     
  20. merengo90

    merengo90 JF-Expert Member

    #20
    May 17, 2016
    Joined: Nov 5, 2013
    Messages: 5,337
    Likes Received: 1,003
    Trophy Points: 280
    Kwanza tuanze na vyakula

    Epuka kula misos yenye pilpili, sigara, maji baridi.
    Chai tangawizi nzuri boy.

    Mazoezi fanya zoez lolote huku ukibana pumz usipumue then ikikata iachiwa taratibu.
    Kukimbia , kuruka kamba, kunyakua , push ups ni mazuri.
    Kuogelea ni zoez zuri coz viongo vyote vinahusika.

    Note . Ukiona unachoka hapo ndo komaa ongeza muda coz ndio unajaribu kuvuka kiwango cha kawida na kuji upgrade, otherwise utabaki hapo hapo.
     
Loading...