Akukaze Kuphele Ukuqala Ukuqeqesha Amandla
Akunakuphika ukuthi ukuwohloka kwesakhiwo nokusebenza komzimba womuntu kwenzeka ngokukhula. Kuthatha ukubukeka okuzungeze ikhaya elihlengikazi noma isibhedlela ukuze uqaphele ukuthi kunamaqiniso kulokhu sitatimende.
Lokho kusho ukuthi i-American College of Sports Medicine sika- 2009 Indawo yokuma, "Ukuzivocavoca nokusebenza komzimba kubantu abadala asebekhulile, " kubonisa ubufakazi obuningi bokusekela ukusetshenziswa komzimba nokuzivocavoca kubantu asebekhulile njengendlela yokunciphisa ingozi yezifo ezingapheli, ukwandisa isikhathi sokuphila, ukulondoloza amandla okusebenza (ikhono lokwenza imisebenzi yokuphila kwansuku zonke, njengokupheka nokuhlanza), futhi uthuthukise izinyathelo zempilo engokwenyama elwa nemiphumela yokuguga. Lezi zinzuzo ezinhle zibonakala kuwo wonke umuntu wabantu asebekhulile-abakhuthele nabangasebenzi, labo abanempilo enhle nalabo abaphatha izimo zempilo ezingapheli-uma nje izinga lokuzivocavoca licatshangelwa lapho kuthuthukiswa uhlelo.
Lokhu kuthathwa ukuthi akukaze kube sekwephuzile kakhulu ukuqala uhlelo lokuzivocavoca futhi kuvune izinzuzo zomsebenzi womzimba. Lokho kusho ukuthi mhlawumbe awufuni ukubhalisa ugogo wakho oneminyaka engu-85 ubudala kuBarry's Bootcamp noma uMphefumulo we-Soul uma ehlangene nokusebenza kwehla emphilweni okwenze ukuba avele epholile noma ehamba kancane ezinyaweni zakhe. Kuzakhamuzi ezikhulile ezilahlekelwe isinyathelo noma ezimbili eminyakeni yabo edlule, noma abaphikisana nemiphumela yobuhlungu obungapheli noma ukukhubazeka ngenxa yokulimala noma isimo sempilo, kunezinketho zokuzivocavoca ezifinyelelekayo ezingathuthukisa amandla, impilo ye-cardiovascular, ukuhamba, futhi ibhalansi, konke kusukela enduduzo yesihlalo esiqinile. Cabanga ngezivivinyo ezi-10 ezilandelayo njengendawo enhle yokuqala.
I-Ankle ne-Wrist Rolls
Izakhamuzi eziningi ezikhungethweyo zihlukumezeka ngokusabalalisa emiphakathini, ezingabangela izinselele ngokulinganisela nokuhamba. U-KJ Landis, umqeqeshi womuntu siqu, nomgqugquzeli womhlangano wezempilo uveza "ukuvusa" izandla nezinyawo ngokusebenzisa uchungechunge lokunciphisa ukuhamba kancane ngaphambi kokudlulela ekuzivocavoca okunamandla.
- Hlala ubude esihlalweni esiqinile, ngakho-ke umhlane wakho uqondile futhi awuxhomeki ngokumelene nesihlalo emuva.
- Flex iminwe yakho, uvula futhi uvale izintambo zakho izikhathi eziningana ngaphambi kokwenza izintambo nokugubha ama-wrists akho izikhathi ezingu-10 kusiqondiso ngasinye.
- Yenza imidwebo efanayo ngezinyawo zakho. Okokuqala, shintsha futhi udwebe unyawo ngalunye ngokuzimela njengoba wena ngesikhathi esisodwa ugoqa futhi uqondise izinzwane zakho.
- Ngesinye isikhathi, ugoqa isikhumba ngasinye ngaphandle kwezingu-10, bese ukhetha ngezikhathi ezithile, ugijime isikhumba ngasinye ngaphakathi ngaphakathi izikhathi ezingu-10.
2 - I-Single-Leg-Calf iphakamisa
I-Landis iphinda ithathe abantu abadala asebekhulile ngochungechunge lwezinyosi ezisekelwe esitokisini eziphakamisa ukwandisa amandla nokuhamba ngomlenze ophansi.
- Ukuhlala ubude esihlalweni ezinamaphiko etshalwe phansi phansi nge-hip-ibanga elihlangene, faka ingqikithi yakho futhi ubheke phambili.
- Qala ngesinyawo sokunene bese uphakamisa isithende sakho emhlabathini ngangokunokwenzeka, uzama ukuphakamisa phezulu ngangokunokwenzeka ezinzwaneni zakho, uhlanganyela ithole njengoba wenza umsebenzi. Yehlisa isithende phansi futhi uphinde ugcwalise isethi yephindaphinda izikhathi ezingu-10.
- Phinda ukunyakaza ngomlenze wesobunxele.
- Yenza amasethi amathathu we-10 reps ngomlenze ngamunye.
Ngemva kokwenza amasheya okuqala, engeza izinqola ezimbili zokuphindaphinda izikhathi ezingu-10, okwamanje uphakamise izithende zombili ngesikhathi esisodwa. Ekupheleni kwesethi yokugcina, bamba izithende eziphakanyisiwe kusukela phansi iminyaka engu-20.
3 - Hlala-no-Stands
Kulula ukuthatha ukuhlala futhi ubeke kalula njengomuntu omdala osemusha, kodwa abadala asebekhulile bavame ukuhlukumezeka ukuma ezihlalweni eziphansi noma ezikhunjini ezipholile. Ngokusho komqeqeshi womuntu siqu kanye nomqeqeshi weqembu lokuzivocavoca, uJill McKay, umsunguli weNarrow Road Fitness, i-sit-and-stands iyinhlangano engcono kakhulu yezigqoko ezingasiza abantu abadala ukuba bazuze noma balondoloze ikhono lokungena nezihlalo ngaphandle kokuzimela, ukuthuthukisa umlenze amandla, ibhalansi yokusebenza, nokulawula.
I-sit-and-stand yilokho okuzwakalayo.
- Qala uhlezi esihlalweni esiqinile, izinyawo ezitshalwe phansi ngebanga le-hip-distance.
- Ukusebenzisa njengomsizi omncane kusuka ezandleni noma ezandleni ngangokunokwenzeka, faka ingqikithi yakho, futhi uthinte phambili kusukela ezinqulwini.
- Cindezela isisindo sakho kuzo zonke izingxenyana zezinyawo zakho bese uziphoqa ukuba ume, ukhulise amadolo akho nezinkalo zakho ngokugcwele.
- Shintsha ukuhamba, ucindezele izinyathelo zakho emuva futhi uguqe ngamadolo ukuze uzibeke ngokucophelela endaweni ehlezi.
Uma ungeke ucindezele indlela eya esimweni sokuma, vele uguqule isisindo sakho phambili bese uphakamisa izitshalo zakho ngamasentimitha noma amabili kusuka esihlalweni sobuhlalo bese ubamba okwesibili ngaphambi kokunciphisa phansi. Ngokuhamba kwesikhathi, sebenzisa ekuthuthukiseni amandla nokulinganisela okudingekayo ukufika esimweni sokuma.
4 - Uhlezi ama-Hip Marches
Kulabo abadinga ukuthuthukisa ukuguquguquka kwemvelo nokuhamba ngezinyawo, noma abadinga inketho eguquliwe yokuzivocavoca kwenhliziyo, ukuhlala ama-hip maqhinga kuyisinqumo esihle. UMonica Lam-Feist, umqeqeshi womuntu oqinisekisiwe we-ACE kanye nomtholampilo we-Fitness ku-AlgaeCal, unikeza amathiphu alandelayo okwenza umsebenzi.
- Hlala ubude esihlalweni esiqinile, izinyawo zakho zihlala phansi phansi, uhlangothi lwe-hip-distance.
- Funga emaphethelweni noma izibhamu zesikhumba ngezandla zombili bese uhlanganisa imisipha yakho yesisu ukuze usize ukugcina umlenze wakho ubude.
- Lungisa umlenze wakho wokunene ngamadolo wakho egobile njengoba uphakeme kahle, njengokungathi uhamba ngokuhamba ngezinyawo.
- Yehlisa unyawo lwakho lokunene phansi phansi ngokulawula.
- Phinda uhlangothi oluphambene.
Yenza okungenani ama-20 amashane wokushintsha ngokulandelana. Thatha ikhefu, bese uphinda izikhathi ezimbili kuya kwesithathu. Lokhu kusetshenziselwa ukuqhutshwa komphumela we-cardiovascular more, noma kungenziwa kufakwe efudumele-ukusiza ukukhulisa izinga lenhliziyo futhi uthole igazi ligeleza ngaphambi kokunyakaza okuningi okugxilwe amandla.
5 - Amaslayidi esithende
UMcKay usebenzisa izitifiketi zesithende namakhasimende akhe asebekhulile njengoluhlobo lwe-curly hamstring curl eklanyelwe ukusiza ukuqinisa imisipha emikhulu ehamba emuva kwethanga phakathi kwama gliti namadolo. Kungenxa yokuthi ukubandakanya okusemqoka kuyadingeka, ukuzivocavoca nakho kungathuthukisa amandla esisisu.
- Hlala ubude esihlalweni esiqinile, ngamadolo egobile futhi ezinyaweni phansi phansi mayelana ne-hip-distance apart.
- Ukwandisa umlenze wokunene futhi uguqule unyawo olunene, ngakho isithende sihlala sithintana nomhlabathi, kodwa izinzwane zikhomba phezulu.
- Hlanganisa ama-glutes nama-hamstrings, usebenzisa la maqembu e-muscle ukuhudula isithende sakho sokunene emuva esihlalweni ngenkathi uhlala uxhumane phansi.
- Shintsha ukuhamba futhi ulayishe isithende sakho kuwe, welula idolo lakho langakwesokudla. Yenza okuphindaphindiwe kuka-10 kuya ku-12 kolunye uhlangothi ngaphambi kokushintsha imilenze.
- Gcwalisa amasethi amabili kuya kwezintathu ngomlenze ngamunye.
Nakuba lo msebenzi ungenziwa ngaphandle kwemishini ekhethekile, ungase ufune ukusebenzisa ipuleti yamaphepha noma ithawula elincane ukwenza kube lula isithende ukuba slayishe phansi.
6 - Uhlezi u-Shoulder Press
UMcKay ubonisa ukuthi kubalulekile ukufaka imishanguzo yokuqeqesha amandla okuhumusha kalula kwimisebenzi yansuku zonke. "Ingalo ephezulu iphakamisa noma ingenasisindo indlela enhle yokusebenzisa izinto eceleni kwamashalofu noma ezikhungweni eziphezulu," usho kanje. Ngaphezu kokuthuthukiswa kwamandla, lolu hlobo lokunyakaza okuphezulu luthinta amahlombe ngokusebenzisa ukuhamba okugcwele okusizayo ekugcineni ukuguquguquka ngamahlombe.
Sebenzisa ama-dumbbells alula, amabhodlela amanzi, izimpahla ezikhunziwe, noma amaqembu okumelana ukuze wenze lo msebenzi. Uma usebenzisa ibhande lokumelana, khetha ibhande elide, eliphambene futhi ulondekile ngokuhlala phezulu enkabeni yebhande ngaphambi kokuba uqede ukuphela komunye ukwenza umsebenzi.
- Hlala ubude esihlalweni esiqinile, izinyawo zakho zihlala phansi ngokubhekene namabhande.
- Bamba isidumbu esincane noma ukuphela kwebhande lokumelana esandleni ngasinye emahlombe akho, izintambo zakho ziboshwe futhi izintende zezandla zakho zibhekene nawe.
- Cindezela izingalo zakho ngqo phezulu, ukwandisa izikhala zakho.
- Nciphisa kahle izandla zakho endaweni yokuqala.
- Qedela izinqola ezimbili kuya kwezingu-10 eziphindaphindiwe ezingu-10 kuya ku-12.
7 - Uhlezi e-Torso Twists
Ngokusho kukaCaleb Backe, umqeqeshi womuntu siqu oqinisekisiwe kanye nesazi sezempilo noMpilo weMaple Holistics, i-torso twist ihlezi ingxenyeni, ikakhulukazi iziqu, kanti futhi ikhuthaza ukuhamba komgogodla.
- Hlala ubude, izinyawo zakho zithele phansi emhlabathini mayelana ne-hip-distance apart. Qiniseka ukuthi awuxhomeki esihlalweni.
- Beka izandla zakho kalula ngemuva kwekhanda lakho, izintambo zakho zigobile futhi zikhomba ezinhlangothini zegumbi.
- Ukugcina i-pelvis yakho igxilile, uphume futhi uphendule isifuba sakho ngakwesokunene kuze kube yilapho ungakwazi khona.
- Vula futhi ubuyele esikhungweni, ugcine uhla lwakho luzinzile.
- Exhale bese uphahlazela isifuba sakho ngakwesobunxele kuze kube yilapho ukhululeka khona.
- Faka futhi ubuyele esikhungweni.
- Qhubeka kuze kube yilapho usuphihlile ohlangothini ngalunye phakathi kwezikhathi eziyisithupha nesishiyagalombili. Ukuphumula, bese wenza isethi yesibili.
8 - Ukuphakanyiswa Kwemigomo Okushintshiwe
I-Landis iphakamisa abantu abadala asebekhulile benza uhlobo lokuphakanyiswa komlenze olususwe ngesitulo ukuze kuthuthukiswe amandla abo angaphakathi. Nakuba kungcono ukusebenzisa isitulo esiqinile ngezingalo zokubamba izingalo ngenxa yalokhu kuthutha, ungaphinda usebenzise lo mdlalo ngenkathi ugoqa emaphethelweni esihlalo eceleni kwezinyathelo zakho.
- Hlala ubude esihlalweni, umgogodla wakho uhlanganyela, izinyawo zakho ndawonye kanye nesicaba phansi. Gcwalisa amahlombe akho ukuze ugcine ukuma okuphelele.
- Bamba izihlalo ze-armrests noma uthathe isihlalo sikasihlalo. Ukugcina izinyawo nezinyawo zakho ndawonye, ​​uphakamise imilenze emibili ngangokunokwenzeka (ngamadolo ugobile) njengoba uphuma.
- Bamba imizuzwana emihlanu, bese unciphisa izinyawo zakho phansi.
- Yenza okuphindaphindiwe kuka-10 kuya kwezingu-12 bese ugcwalisa inani lamasethi amathathu kuya kwahlanu.
9 - Amapulani aguquliwe
Amapulangwe akuzona nje okuhle kubantu abasha. Ukuzivocavoca okugxilisayo kuveza ukuqina komzimba kanye namandla kuyo yonke ingxenye engaphambili yomzimba. Inselele Yiqiniso ukuthi abanye abadala asebekhulile abakwazi ukusekela ngokugcwele isisindo somzimba wabo ngesikhathi begcina ifomu elifanele. Nokho, uMcKay ukhombisa ukulungiswa kwesihlalo esilula ukwenza ukuthutha kufinyeleleke.
Beka isihlalo phambi kwodonga ukuze isihlalo sizinze futhi ngeke slayishe noma sishukumise njengoba wenza ipulangwe. Ungakwazi ukubeka isihlalo ukuze isihlalo sibheke odongeni, sikunike ukufinyelela ngemuva kwesihlalo sokusekela, noma ungabeka isihlalo ukuze emuva kubheke odongeni, kukunikeze ukufinyelela esihlalweni sesihlalo ukusekelwa. Abantu abadala abanamandla aphansi noma ukuhamba kufanele baqale ngokusebenzisa ngemuva kwesihlalo sokusekela.
- Uma isihlalo sivikelekile odongeni, faka izandla zakho ngemuva kwesihlalo (noma esihlalweni, kuye ngokuthi isikhundla sesitulo) ngakho izandla zakho zihlukanisa ibanga.
- Hlanganisa ingqikithi yakho bese uhambisa izinyawo zakho emuva kuze kube yilapho umzimba wakho udala umugqa oqondile ohlangene kusuka ezithende zakho ekhanda lakho. Izingalo zakho kufanele ziqonde ngqo, izinyathelo zakho kufanele zihambelane ngokuphelele phakathi kwamadolo akho namahlombe akho, futhi kufanele uzizwe izibeletho zakho zisebenza ukugcina umzimba wakho uhlale uqinile.
- Bamba isikhundla semasekhondi angu-10 kuya kwangu-60 ngaphambi kokubuyela esimeni.
- Gcwalisa amasethi amathathu, ubambe iplanki ngayinye isikhathi eside ngangokunokwenzeka ngenkathi ugcina ifomu elihle.
10 - Ukuguqulwa kwamaBurpees
"Yebo, ngineminyaka engu-70 ubudala ngenza izigubhu!" uthi uMcKay, okholelwa ngokuqinile ekugcineni amaklayenti akhe azo zonke izinselele enselele. Iqhinga, yebo, lidala ukuguqulwa okudingekayo eminyakeni yobudala. Izigubhu eziqinile zingenakufinyeleleka kubantu abaningi abadala, kodwa kuye ngokuthi amandla nokuhamba, zingase ziphephe ngokuphelele ngokuguqulwa. Ngokwesibonelo, cabangela ukusebenza ngokusebenzisa umgqomo kanje:
- Phonsa isihlalo esiphezulu odongeni ngakho emuva kuya odongeni futhi isihlalo asengozini yokuhambisa noma ukuhamba.
- Hlala ubheke isihlalo, izinyawo cishe ibanga elihlangene.
- Cindezela izintambo zakho futhi uphonte amadolo ukuze ufake isikhundla se-squat-squat.
- Beka izandla zombili izandla esihlalweni sobuhlalo, izingalo zivuliwe ngokugcwele futhi izintende zihambelana ngaphansi kwamahlombe.
- Hamba unyawo lunye, bese omunye, ngemuva kwakho, ngakho umzimba wakho udala umugqa oqondile kusuka ezithendeni ukuya ekhanda endaweni ehlelwe yisihlalo ipaki.
- Phinda uhambise futhi uhambe ngezinyathelo ezinyaweni ezihamba phambili ezikhundleni zazo zokuqala.
- Cindezela ngezinyawo zakho bese wandisa amadolo nezinkalo uma usukuma ukuma. Njengoba wenza, phakamisa izingalo zakho phezu kwekhanda lakho, uphonsa izandla ndawonye.
- Lokhu kubalwa njenge-chair modified chair burpee. Yenza okuningi ngangokunokwenzeka (uhlose u-6 kuya ku-10) ngefomu ephelele. Gcwalisa amasethi amabili kuya kwamathathu.
> Umthombo:
> I-American College of Sports Medicine, u-Chodzko-Zaiko WJ, iProtector DN, Fiatarone Singh MA, uMinson CT, uNigg CR, Salem GJ, Skinner JS. "I-American College of Sports Medicine Stand position. Ukuzivocavoca nokusebenza komzimba kubantu abadala abakhulile." Imithi neSayensi Yezemidlalo Nokuzivocavoca. https://doi.org/10.1249/MSS.0b013e3181a0c95c. Julayi 2009.