Abagijimi asebekhulile banezici ezikhethekile zokuzivocavoca ngenxa yemigudu yokuguga emasukeni kanye nezicubu ezihlangene, ukuqina komzimba, kanye neminye imingcele yemvelo. Sebenzisa la maqhinga wokuqeqesha ukwakha nokugcina imfanelo yakho kanye nokukwazi kwakho ukuncintisana njengoba ufisa.
Ukugcina Isivinini Njengoba Uqala Ukuguga
Ukunciphisa kubonakala sengathi kufana nokukhula, kodwa akudingeki ukuthi umane uyamukele.
Unganciphisa ukwehla okuhlobene neminyaka ekuvinjeni kwezemidlalo ngalezi zindlela zokuqeqesha.
- Ukuqeqeshwa kwe-Hill Running noma Ukuphumula kungenza isimo se-aerobic kanye ne-anaerobic esiholela ekuthuthukiseni impilo emangalisayo.
- Ukuqeqeshwa kwesisindo kungagcina i-muscle ithoni, amandla nokulondoloza imfucumfucu yama-muscle .
- Izenzo ze-Plyometric zandisa amandla namandla
- Ukwengezwa kokudala kungasiza ekuthuthukiseni ukusebenza ngesikhathi sokuphindaphindiwe kwamandla okuzivocavoca okukhipha amandla.
Ukulondoloza Ukukhuthazela Njengoba Ukhula
Ukukhubazeka okuvamile okwenzeka ngokuguga kubandakanya izinguquko ekubunjweni komzimba ngokwanda kwamafutha omzimba nokunciphisa umzimba we-muscle, ukulahlekelwa ukuphakama (ngezinye izikhathi ngenxa ye-osteoporosis), kunciphisa amandla omzimba we-cardiorespiratory kanye ne-muscle atrophy. Naphezu kwalokhu kulahlekelwa, kunezibonelo zezimpahla ezingavamile zomdlali wabadlali asebekhulile.
Abagijimi asebekhulile bavame ukuncintisana ngokuzivocavoca umzimba ngoba ngokuvamile banamapayipi aphansi kakhulu.
Ukwengeza, kulinganiselwa ukuthi ukunciphisa umzimba okuhlobene nokuguga akunakugwemeka kodwa kungenxa yokulimaza noma ukuhlukumezeka okuvela ekunciphiseni kwamazinga okuvivinya umzimba, imvamisa noma ukuqina. Ucwaningo luye lwathola ukuthi abadala basebenza ngcono ngokushesha uma beqala ukuzivocavoca.
Umsoco we-Older Athlete
Ukudla okunempilo kumathameli asebekhulile kungase futhi kuvikelwe amalunga kusukela ekufeni okuhlobene neminyaka. Ukuguga kubangela ukuthi amalunga angabi nezimo ezincane futhi alahlekelwe ukuhamba okuningi. Lokhu kunciphisa kunganciphisa amakhono emvelo. Izakhi ezilandelayo zibaluleke kakhulu kubadlali asebekhulile:
- I-Vitamin C yokwakheka kwe-collagen.
- Omega-3 amafutha (kusuka kumantongomane, imbewu, izinhlanzi ezinamafutha kanye negciwane lengqolowa) ngemiphumela elwa nokuvuvukala.
- Ama-amino acids ane-sulfur (kusuka emifino, inyama, izinkukhu, izinhlanzi nemikhiqizo yobisi) ye-joint cartilage yezempilo.
- I-Bioflavonoids (kusuka kuzo zonke izithelo nemifino, kanye nokwehla okunye okusetshenziselwa ukulimala) ngemiphumela ephikisanayo nokuvuvukala kwendawo.
- I-antioxidants (selenium ne-vitamin E) yokuvikelwa emidlalweni yama-radicals yamahhala ekhulayo emzimbeni oneminyaka yobudala.
- Ezinye izithako zingase zibe usizo kepha hlola nodokotela wakho ngaphambi kokuzama noma yikuphi.
Amandla anciphisa
Ukuguga kubangela ukwehla ngamandla emisipha kunokuba kubangele ukunciphisa kokubili kokubili amadoda nabesifazane. Nakuba ukukhuthazela kwamadoda kuphakama ema-20s futhi kunciphisa ngamaphesenti angaba ngu-4 abaneminyaka yobudala engama-55, abesifazane abakhuthazelayo bavame ukuphakama ema-30s. Kuzo zombili amadoda nabesifazane, amandla namandla kubonisa ukwehla okukhulu kakhulu nangaphambili.
Imemori, Ubudala, nokufaneleka
Kukhona ubufakazi obukhulayo obubonisa ukuthi abadala asebenzayo abagcini nje ukunciphisa ukwehla ngokomzimba kweminyaka yobudala kodwa futhi bavikele ubuchopho babo (ikakhulukazi inkumbulo) kusuka ekunciphiseni okuhlobene nobudala. Ukuqina komzimba kuhlanganiswe nenani elinciphise lokuncipha kwenkumbulo phakathi nobudala obuphakathi.
Akukaze Kuphele Ukuqala Ukuzivocavoca
Kukhona ubufakazi obukhulayo bokuthi ukunciphisa umzimba nokucabangela okuningi okuvamile nokuguga kunganciphisa ngezinhlelo ezifanele zokuzivocavoca kanye nokudla okunomsoco, futhi kungasheshi ukuqala ukuthuthukisa impilo, kungakhathaliseki ukuthi uneminyaka yakho.