Iseluleko sabagijimi abadala
Ngenkathi abanye be-naysayers bengase bazame ukukuqinisekisa ukuthi akuphephile noma kuhlakaniphile ukugijima kuneminyaka engama-50, ukugijima ukuvivinya okuphephile, okunempilo kubantu banobuphi ubudala. Kungakhathaliseki ukuthi usanda kushayela (akukaze kufike isikhathi sokuqala) noma ungumgijimi we-veteran ukhathazekile ngokungena eqenjini elisha, nansi amathiphu wabagijimi obuphakathi naphakathi.
1 - Lungisa Imigomo Yakho
Uma uqale ukugijima lapho usencane, kungaba nzima ukuvuma ukuthi uhla kancane phansi. Kodwa kuyiqiniso lokuphila: Njengoba sikhula, silahlekelwa amandla emisipha kanye nomthamo we-aerobic futhi sidinga isikhathi esengeziwe sokuphumula, ngakho-ke asikwazi ukuqeqesha nokugijima ezingeni elifanayo. Ngakho-ke, ngenkathi ungayikushaya i-PR yakho kusukela kuma-20s kuya ku-30, lokho akusho ukuthi awukwazi ukusetha imigomo yokusiza ukukugqugquzela futhi kukunike umqondo ojulile wokufeza. Lungisa okulindelweyo, khetha izinhloso ezingokoqobo, futhi uziqhenye ngokuthi usengumgijimi osebenzayo, ozinikele.
2 - Hlola Ngodokotela Wakho
Uma unomshini wokushayela noma uke waba nekhefu elide emdlalweni, qiniseka ukuthi uhlola nodokotela wakho noma omunye ochwepheshe bezempilo ukuze uqiniseke ukuthi uthole imvume yezokwelapha. Kungenzeka ukuthi uzokukhuthaza ukuba uqalise, kodwa kubalulekile ukuthola isitembu sokuvunywa.
3 - Thatha Isikhathi Esifanele Ukuthola Phakathi Kokugijima
Ngenkathi kungenzeka ukuthi ukwazi ukugijima nsuku zonke eminyakeni yakho encane, njengoba usukhulile, cishe uzothola ukuthi ungabuyiselani ngokushesha njengoba ujwayele. Ngenkathi imilenze yakho ingazizwa ilungile ngosuku ngemuva kokusebenza kanzima noma umjaho esikhathini esidlule, manje kungase kube nezinsuku ezimbalwa ngaphambi kokuba uzizwe ujwayelekile. Lalela umzimba wakho futhi ungaphoqeleli ukugijima uma ungazizwa uphinde wabuzwa. Ungathola ukuthi uzizwa ungcono uma ugijima njalo ngelinye ilanga, ngokuphambene nosuku noma izinsuku eziyisithupha ngesonto. Izinsuku ezihamba phambili ekugijimini akudingeki kube yizinsuku zokuphumula eziphelele. Ungenza imisebenzi yokuqeqeshwa okuhamba phambili njengokuhamba ngebhayisikili, ukubhukuda, i-yoga, noma enye into oyithandayo.
4 - Ingabe Ukuqeqesha Amandla Okuvamile
Ukuqeqeshwa kwamandla kuzuzisa abagijimi banoma yikuphi ubudala, kodwa lezo zinzuzo zibaluleke nakakhulu kubagijimi abadala. Abantu ngokwemvelo balahlekelwa isisindo semisipha njengoba bekhula, kodwa ukuqeqeshwa kwamandla njalo kungakusiza ukuba ugweme ukwehla. Amandla muscle athuthukisiwe kusho ukuthi imisipha yakho ithola umthelela omkhulu ngenkathi isebenza, okuyinto elula ukucindezeleka amalunga akho. Ukuzivocavoca okulula kanye nemisindo efana ne-squats, amapulangwe, ama- push-ups , namaphaphu angenza umehluko omkhulu ekusebenzeni kwakho nokusebenza kokulimala.
5 - Yenza Ukulinganisela
Ukuthuthukisa ibhalansi yakho akusizi kuphela ukusiza, kodwa kuyadingeka wonke umuntu njengoba sisekhula. Uma une-balance balance, cishe awukho ukuwa futhi ungaphinda uthole ibhalansi yakho kalula uma uqala ukuwa. Ungasebenza ekuthuthukiseni ibhalansi yakho ngokumama ngomlenze owodwa (nokushintsha imilenze) imizuzwana engu-30. Noma, ukulinganisela okuyisisekelo kwe-yoga kuhamba njengokungathi umuthi , i- eagle pose , noma i- king dancer pose.
6 - Yenza Ukuvumelana Nakho
Njengoba usukhulile, ungabona ukuthi imilenze yakho, emuva, iziqhwa, namahlombe uzizwa unzima kakhulu kunangesikhathi usencane, ikakhulukazi uma uvuka noma uhlezi isikhathi eside. Imisipha kanye namathethoni omuntu wonke alahlekelwa ukuqina ngokweqile ngesikhathi. Kodwa ungakwazi ukulondoloza noma ukuthuthukisa ukuguquguquka kwakho uma usebenza kuso. Ukwelula njalo noma ukwenza i-yoga, ikakhulukazi emva kokugijima, kungakusiza ukuba usebenze ukuze ube nezimo eziguquguqukayo.
Kufanele futhi uqiniseke ukuthi wenza imfudumalo efanele ngaphambi kokugijima, ikakhulukazi uma ugijima noma wenza umsebenzi okhuni. Qala nge-5-10-minute yokuhamba noma i-jog elula, elandelwa ukuthungwa okunamandla. Ukwelula okunamandla ukunyakaza okusebenzayo kwemisipha, kukuhambisa ngokuhamba phambili ngaphandle kokushaya. Ziyizinto eziphambene nezitebhisi ze-Static, lapho ubamba khona endaweni (lezo zinhlobo zezintambo kufanele zisindiswe ngemuva kokugijima uma imisipha yakho ishisa.) Izibonelo zokwelula okunamandla kungaba yimibuthano yesandla, isithende siphakamisa , noma amaphaphu.
7 - Thatha izinyathelo zokuvimbela ukulimala
Yiba nesisindo endleleni yakho yokulimala futhi usebenze futhi ungayinaki izibonakaliso zokuxwayisa zokulimala. Njengoba usukhulile, ungathola ukuthi udinga ukuthatha izinyathelo ezintsha zokuvimbela ukulimala, ezifana nokubhula okuvamile, usebenzisa i-roller foam, nezinsuku eziningi zokuphumula.
8 - Uma Ulimala, Yiba Nomonde
Njengoba sakhula, kuthatha isikhathi eside ukuphumula ekulimaweni. Usizi lwezinyane olwakusondeza izinsuku ezimbalwa lapho usu-20s lungathatha amasonto ambalwa ukuze uphulukise. Ungasheshi ukubuyela emuva ngokushesha, njengoba ungase uzitholele isikhathi eside kunesidingo. Lalela umzimba wakho, uthathe ikhefu ekusebenzeni, futhi ubone udokotela uma unezinkinga ezihlobene nokulimala okuhlala izinsuku ezingaphezu kwezingu-10.