Ukugijima kungenye yezindlela eziphumelelayo kakhulu zokulondoloza nokuthuthukisa ukuqina komzimba, ukulinganisela kanye ne-tone muscle uma ukhula. Kungenye yezindlela ezilula zokulimala uma ungawuboni izinguquko zomzimba ezihambisana nokuguga nokuguqula isimiso sakho sokuqeqesha ngokufanele.
Awunakudala kakhulu ukuqala noma ukuqhubeka uhlelo olusebenzayo, kodwa ukugijima ngokuphepha futhi uvimbele ukulimala, kuyasiza ukuqonda ukuthi ukuguga kuthinta kanjani amandla akho angokwenyama. Ukugijima kuwumsebenzi ophezulu, futhi abagijimi bafinyelela ukuqina kwabo emashumini angu-20 no-30. Cishe eminyakeni engama-40, ngisho nabagijimi abaphezulu babona ukwehla kokusebenza.
I Physical Effects yokuguga
Njengoba sikhula, ama- muscle fibers ethu ancipha ngenombolo nangesayizi (i-atrophy) futhi angacabangi kakhulu emithonjeni ye-nerve. Lokhu kungaholela ekunciphiseni ukukhuthazela komzimba , amandla, ukulinganisela, nokusebenzisana. Abaningi abagijimi babhekana nokunye kwalokhu kunciphisa iminyaka engama-40 ubudala, kepha ubukhulu nokusheshiswa kokuncipha kuncike ezintweni ezingezinye ubudala kuphela. Ezinye zalezi zici zihlanganisa izakhi zofuzo , ukudla , indlela yokuphila kanye namazinga ethu okusebenza ngokomzimba. Eqinisweni, ucwaningi lubonisa ukuthi ukulahlekelwa okunamandla okuhlobene neminyaka esiyithatha kalula kungenxa yokungasebenzi kunokuba yedwa ubudala .
Ukwandisa isikhathi nokuqeqesha ekuphenduleni imiphumela yokuguga kuvame ukubuyela emuva. Abagijimi asebekhulile abaqeqeshelwa isikhathi eside futhi bude isikhathi eside bavame ukulimala, njengokulimala ngokweqile, ukuxoshwa kwe-syndrome , nokulimala okunzima. Ukuze uqhubekele uhlelo oluphumelelayo lokugijima, abagijimi asebekhulile badinga ukuqeqesha abahlakaniphile kunzima.
1 - Ukwandisa Isikhathi Nesikhundla kancane kancane
Njengoba usukhulile, ungathola ukuthi udinga ukugxilisa ukuqeqeshwa kwakho kancane kancane kunalokho lapho usencane. Uma usanda kushayela, ungathola ukuthi udinga ukuqala uhlelo olusebenzayo ngokushintsha imizuzwana engu-30 yokusebenza ngemaminithi angu-3 wokuhamba ngeseshini semaminithi angu-20. Ngokuhamba kwesikhathi uzokwandisa kancane kancane isikhathi esisebenzayo futhi unciphise isikhathi esichithwa ukuhamba. Lokhu kushintsha kancane kuzosiza ukuvimbela ukulimala nokwakha amandla nokukhuthazela emisipha.
2 - Lalela Umzimba Wakho
Ungase ulungele ukulimala ngokuhlanganyela uma ukhula, ngakho uma ubona noma yikuphi ubuhlungu emajoyini ngesikhathi sokugijima, hlala uhambe. Kungase kudingeke ukuba ube nokuthethelela okungaphezulu nokuguquguquka uma ungumgijimi osekhulile. Khumbula ukuthi ungasebenzisa ezinye izinsuku zokugijima nomunye umsebenzi wokunciphisa umzimba, njengokubhukuda nokuhamba ngebhayisikili, futhi usakwazi ukugcina kancane ukusebenza. Eqinisweni, akunakwenzeka ukuthi uzofuna ukugijima njalo ngosuku olulodwa, ngakho-ke thola okunye ukuzivocavoca okuthandayo.
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3 - Thola Ukuphumula Okunye Nokubuyiswa Emva kokuzivocavoca
Ukuphumula nokuphumula kubalulekile kubo bonke abagijimi, kodwa njengoba sikhula, ukuphumula kubaluleke nakakhulu ekuvimbeleni ukulimala nokusebenza. Ungathola ukuthi esikhundleni sosuku olulodwa lokutakula ngemuva kokuqeqeshwa kanzima, ungadinga izinsuku ezimbili ukuze ululame ngokuphelele. Enye indlela yokuthola ukuthi ululame ukuthatha ukuphumula kwakho ekuseni njalo ngaphambi kokuphuma embhedeni. Uma izinga lakho lenhliziyo ekuseni liphakeme kunalesi isilinganiso, ikakhulukazi ngemva kokusebenza kanzima, kungenzeka ukuthi awutholakali ngokugcwele. Thatha olunye usuku noma wenze nje ukuqeqeshwa okulula kosuku kuze kube yilapho inhliziyo yakho ibuyela emuva.
4 - Engeza Ukungalingani Okuncane Okuphezulu
Kubalulekile kubagijimi asebekhulile ukuba babe nokuzivocavoca okukhulu kakhulu ngesonto ngalinye. Udinga ukusebenza cishe ngo-80% wezinga eliphezulu lenhliziyo yakho kulokhu kuvivinya umzimba. Lokhu kungenziwa ngefomethi yokuqeqeshwa kwesikhashana phakathi kwezinyanga ezingu-60 kuya kwezingu-90 ze-sprinting, ezahlukaniswa imizuzu engu-5 yokugijima kalula ukuze kutholakale.
5 - Yakha ukulinganisela kwakho
Ngokuvamile, njengoba sikhula, sithola ukwehla kwamandla, ukulinganisela nokuhlanganiswa. Ukuzivocavoca okulula okuqeqesha kungakusiza ukuba uhlale ubhekile futhi usize ukuvimbela ukulimala ngenkathi usebenza
6 - Yakha amandla amakhulu
Ukugcina amandla esisiphazamisi kungasiza ukugcina ijubane lokugijima njengoba sikhula. Konke okudingekayo kuyisisindo esisodwa kuya kwezingu-30 isisindo sokuqeqesha isisindo ngesonto, ukugcina imisipha ibe namandla. Faka phakathi kokubili umzimba we-upper-and-low-body, futhi uphakamise izisindo ezingamaphesenti angama-60 esiphezulu sakho esisodwa . Futhi ubone Ukuqeqesha Amandla Eminyaka 50 .
I-7 - Hlalani Namafutha
Njengoba usukhulile, indlela yakho yokoma iba yinto encane futhi ungase ungaboni njengomile. Enye indlela elula yokutshela ukuthi uthola uketshezi okwanele ukuqinisekisa ukuthi umchamo wakho umbala obala futhi awunamnyama noma ugxilwe.
8 - Run Runner, Not Harder
Abagijimi abakhulile banethuba lokuhlangenwe nakho. Ngeke udinge ukuqeqesha ngokuqinile noma eside uma uqeqesha ngokuhlakanipha. Funda ukuthi ungasebenzisa kanjani amathiphu angenhla ukuze uthole inzuzo yakho, futhi uzokwazi ukujabulela ukugijima njengokungathi uneminyaka engu-20.
9 - Khetha Ngokuhlakanipha I-Terrain Yakho
Ukunciphisa ithuba lokulimala emagqumeni e- ankle , zama ukuqeqesha endaweni ebushelelezi nokuthethelela. Uzofuna ukuzitholela amajoyina akho kanye nemisipha futhi unciphise noma yiliphi ithuba lokuwa noma ama-ankle aphikisiwe.
10 - Lungisa okulindelweyo
Kuwusizo kubagijimi abadala ukuthi bashintshe imigomo yabo yokuqeqesha. Cabanga ngokulandelela ukuqeqeshwa kwakho emaminithini kunokuba ube mileage. Isibonelo, setha ukuqeqeshwa kwakho ukubukeka kanje:
- Usuku 1 - imizuzu engu-20 yokuqeqeshwa isisindo
- Usuku 2 - 30 imizuzu elula noma usuku lokuphumula
- Usuku lwesithathu - imizuzu engu-45 ukuqeqesha okuhamba phambili
- Usuku 4 - 30 ukuqeqeshwa isisindo samaminithi
- Usuku lwesi-5 - ukuqeqeshwa kwamaminithi angu-30
- Usuku 6 - usuku lokuphumula
- Usuku 7 - imizuzu engu-90 ijubane - ijubane elincane
> Imithombo:
> Ukuzivocavoca ne-Athletic Master - Isibonelo Sokuguga Okuphumelelayo? Hawkins et al. Imibiko yeGerontology. 2003; 58: 1009-1011
> Ukuzivocavoca nokusebenza komzimba kubantu abadala asebekhulile, i-ACSM Isikhundla Ukuma Imithi & Isayensi Yezemidlalo Nokuzivocavoca, Umqulu 30, Inombolo 6, June 1998
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