Iziqondiso Zokuqeqesha Amandla Abadala
Siyazi ukuthi kubaluleke kangakanani ukuhlala sikhuthele njengoba sikhula futhi uma kunjalo, lokho kuyinto enhle. Kodwa kufanele senze okungaphezu nje kokuhlala sikhuthele uma sifuna ukuhlala siphelile futhi siqinile. Yebo, kufanele sikhuphule izisindo.
Cha, ukuphakamisa izisindo akuzona nje abagijimi noma izakhi zomzimba, kungenxa yethu sonke, ikakhulukazi abadala. Yingenye yezinto ezibaluleke kakhulu ongayenza emzimbeni wakho futhi yilapho.
Izinzuzo Zokuqeqesha Amandla
Ukuqeqeshwa kwamandla kungaba:
- Nciphisa izimpawu ze- osteoarthritis , isifo sikashukela, isifo sofuba , ubuhlungu bomhlane, nokucindezeleka
- Siza ukuphatha isisindo sakho
- Thuthukisa ibhalansi yakho
- Siza ukuthi ulale kangcono
- Thuthukisa ukulawula kwe-glucose
- Ukwandisa amandla nobuhlungu besisindo ngenkathi ukhipha imetabolism
- Khuthaza ukuzimela okuningi uma ukhula
Ngakho-ke, yini okufanele uyenze futhi uqala kanjani? I-ACSM / AHA ImiSebenzi Yemisebenzi Yomzimba Yokwenyama Abantu abadala bakhuthaza uhlelo olufaka:
- Izenzo zo-8-10 ezibandakanya imisipha yomzimba: Isifuba , emuva , amahlombe , ama- biceps , ama- triceps , imilenze , kanye nenhloko .
- Izinsuku ezingu-2-3 zokungahambi ngeviki - Izinsuku zokuphumula zivumela imisipha yakho ukuba ishintshe futhi ikhule ibe namandla ngenkathi ivumela umzimba wakho ukuba ululame
- Ukusebenzisa isisindo esanele sokuqedela okungenani iqoqo elingu-1 le-10-15 le-exercises ngayinye
Ukusetha Ukusebenza Kokuqeqeshwa Kwamandla Amandla
- Khetha Ukuzivocavoca Kwakho - Uma usebenza ngemishini, uhlelo oluvamile lwamandla lungase lubandakanye:
- Impendulo Yomlenze (umzimba ophansi)
- I-Press Chest (Isifuba)
- Uhlezi Row (Lats)
- I-Lateral Raise (Amahlombe)
- I-Trunk Curl (Abs)
- Isandiso esilandelayo (Yehlisa emuva)
- Izikwele (umzimba ophansi)
- I-Dumbbell Chest Press (Isifuba)
- Imikhumbi eyodwa yokuzivikela (uLats)
- I-Overhead Press (Amahlombe)
- Crunch (Abs)
- Isandiso esilandelayo (Yehlisa emuva)
- Khetha Ukubuyela Kwakho Nokusetha - Iziqondiso ziphakamisa iqoqo le-10 le-10-15. Qala ngesisindo ongasiphakamisa izikhathi ezingu-15 ukuze ujwayele ukuzivocavoca futhi kancane kancane ukwandise isisindo bese unciphisa ukuphindaphinda kwakho njengoba uqina.
- Khetha Isisindo Sakho - Lokhu kuthatha isikhathi nokuhlola, ngakho-ke kungcono ukuphambukisa ohlangothini lokuqapha bese ukhetha isisindo esincane sokuqala ukuze uthole ifomu lakho phansi. Uma uzivocavoca futhi uqina ngokwengeziwe, kuthola lula ukukhetha inani elilingana nesisindo.
- Khetha Indlela Ovame Ukuzivocavoca - Uma uqala nje, ungase uqale ngezinsuku ezimbili zokuqeqeshwa kwamandla okungenani usuku olulodwa lokuphumula phakathi. Njengoba uqina, ungangezela usuku lwesithathu lokuqeqeshwa kwamandla.
Imithombo
Barbour K, Blumenthal J. Ukuqeqesha nokucindezeleka kubantu abadala. I-Neurobiology yokuguga. 2005: 26 (1); 119-123.
UCussler E, uLohman T, uGoing S, et al. Isisindo Esiphakanyiswa Ngokuqeqesha Amandla Sibikezela Ukuguquka Kwamathambo Kwabesifazane Abama-Postmenopausal. I-Med. Sci. I-Sports Exerc., Vol. 35, No. 1, iphe. 10-17, 2003.
UDunstan D, uDaly R, Owen N, et al. Ukuqeqeshwa Okumelana Nokuncintisana Okuphezulu Kuthuthukisa Ukulawulwa Kwama-Glycemic Kwabeziguli Abadala Nehlobo Lwesifo Sikashukela. Ukunakekelwa yisifo sikashukela. Okthoba 2002; 25 (10): 1729-1736.
I-Kell R, i-Asmundson G. Ukuqhathaniswa Kwezinhlobo ezimbili ZemiSebenzi Yokuvuselela Ukuzivuselela Ngama-Periodized in the Management of Chronic Nonspecific Low-Back Pain. J Strength Cond Res 23 (2): 513-523, 2009.
UNelson M, Rejeski W, Blair S, et al. Umsebenzi womzimba kanye Nempilo Yomphakathi Kubantu Abadala: Incomo evela eMelika College of Sports Medicine kanye ne-American Heart Association. Ukujikeleza . 2007; 116; 1094-1105.