Ukuphila kuhamba ngokushesha kakhulu. Omdala otholayo, uma uqaphela ngokwengeziwe ukuthi kuyashesha kangakanani. Ngakho ungathanda kanjani ukunciphisa inqubo yokuguga? Cha, asikwazi ukubuyela emuva. Nokho, singabuyela emuva emzimbeni wethu. Ucwaningo lubonise ukuthi ukuzivocavoca kunganciphisa iwashi lokuguga ngokwemvelo. Kulungile - ukusebenza ngaphandle kungakugcina usencane.
Futhi nakuba umzimba wokuzivocavoca umzimba njengokuhamba, ukugijima noma ukuhamba ngebhayisikili kubalulekile ekusebenzeni kwenhliziyo namaphaphu, kuwukuqeqeshwa kwamandla okunikeza izinzuzo ezigcina umzimba wakho uncane, unamandla futhi usebenza kangcono njengoba unyaka ngamunye udlula. Uma ufuna ukuqina nokuzimela iminyaka eminingi, lo msebenzi wokuqeqesha amandla uzokusiza ukufezekisa lokho nje.
Kungani Kubalulekile Ukuqinisa Ukuqeqesha Emva kweminyaka engu-50?
Ngokusho kweMelika Council on Exercise, "Phakathi kweminyaka engama-30 no-80 ubudala, abantu abadala abahlala emakhaya bangathola amaphesenti angaba ngu-30 kuya kwangu-40 ukulahlekelwa kwamandla emisipha ngenxa yokuncipha kwamazinga omzimba."
Izindaba ezinhle ukuthi lokhu akumelwe kwenzeke! Igama elithi "sedentary" liyisihluthulelo. Ukuqeqeshwa kwamandla kubalulekile kuwo wonke umuntu, kodwa ngemuva kweminyaka engu-50 kuba okubaluleke kunanini ngaphambili. Iyeka ukuba yi- biceps enkulu noma i- flat flat kodwa kunalokho ithatha ithoni yokulondoloza umzimba onamandla, onempilo ongaphansi kokulimala nokugula. Izinzuzo ezibalulekile zokuqeqeshwa kwamandla emva kwama-50 zihlanganisa:
- Ukwakha isisindo somzimba: Cha, lokhu akusho ukuthi uphendukela kwi-Incredible Hulk. Kusho ukuthi ungumuntu oqinile, onamandla okwazi ukuphakamisa ukuthenga kwawo siqu, uphonsa umcibisholo wawo wokutshiza futhi uzikhethele uma uwela phansi.
- Ukwakha isibalo samathambo: Ukuwa okungalindelekile kubangela abantu abaningi asebekhulile esibhedlela njalo ngonyaka. Umntwana oneminyaka engu-8 ubeka isikhonkwane engalweni yakhe bese ebuyela emuva ekudlaleni emavikini angu-8. Uneminyaka engu-80 ubudala akayena onenhlanhla ngempela. I-ramifications yamathambo aphukile angabhubhisa. Ukuqeqeshwa kwamandla kungasiza. Ucwaningo olulodwa eNew Zealand kulabesifazane abaneminyaka engama-80 nangaphezulu lwabonisa ukunciphisa kwamaphesenti angu-40 emanzini ngamandla alula nokuqeqeshelwa ibhalansi!
- Kunciphisa amafutha omzimba: Amanoni omzimba omningi akulungile kuwe noma kunini. Ukugcina isisindo esinempilo kubalulekile ikakhulu uma kuziwa ekuvimbeleni izifo eziningi eziza nabantu abaguga.
- Ukwehlisa ingozi yesifo esingapheli: Akusiyo nje kuphela ukuthi ukuqeqeshwa kwamandla kuzosiza ukusindisa izifo eziningi ezingapheli, kodwa kuyasiza nokuncipha izimpawu zezinkinga ongase ube nazo manje. Isikhungo Sokulawula Nokuvimbela Izifo ("CDC") sincoma ukuqeqeshwa kwamandla kubantu abaningi asebekhulile ukusiza ukwehlisa izimpawu zezimo ezimiyo ezilandelayo: i-arthritis, i-osteoporosis, isifo sikashukela, ukukhuluphala, ubuhlungu be-back, ukucindezeleka.
- Kuthuthukisa impilo yengqondo: Ngokuguga kunesilinganiso esiphezulu sokucindezeleka futhi, ngenxa yabaningi, ukulahlekelwa ukuzethemba. Ukuqeqeshwa kwamandla kuye kwaboniswa ukuze kuthuthukiswe ukuzikhandla kwakho jikelele futhi kungasiza ekunciphiseni ukucindezeleka.
Uzwakala njengento enhle kakhulu, akunjalo? Ngemizuzu engu-20-30 nje ngosuku, ungabona izinguquko ezinkulu eminyaka yakho yomzimba. Ngakho ake siqale.
Ukuzivocavoca okulandelayo kuzokunika ama-exercised 10 ahle kakhulu abesifazane abangaphezu kuka-50 abangagxila kuwo ngesikhathi sokusebenza kwabo. Ukuzivocavoca okuningi kuzokufaka ukuhamba komlenze owodwa noma ukuzinza ibhola okuzinzile. Lezi zihlanganisiwe ngenhloso yokusiza ukuthuthukisa ukulingana nokuxhumanisa, kokubili kokunciphisa ngeminyaka. Uzodinga i pair of 5-8 lb ngesandla izinsimbi (ukuhamba izisindo ezinzima njengoba uthola amandla) kanye ibhola ukuzinza.
Uma ungenalo ibhola ungenza izivivinyo phansi noma ebhentshini. Ngomsebenzi ngamunye ngezansi wenze ukuphindaphinda kuka-8-12 nokuphumula kwamasekhondi angu-30-60 phakathi kokuzivocavoca. Hamba kancane kancane ngokuzivocavoca ngalunye ukugxila efomu elifanele futhi uqhubeke nokuphefumula. Futhi ungakhohlwa, kuhlale kusiza ukuba uthole isiqondiso. Uma unamandla okufinyelela ochwepheshe bokuzivocavoca - ngisho noma kungenxa yeseshini eyodwa - angakusiza ukukuthatha ngendlela efanele futhi akufundise indlela yokuhambisa umzimba wakho kahle. Jabulela umthombo wakho omusha wobusha.
I-Platinum Plank
1) Qala ulele phansi bese uhlala phansi phansi, uqiniseke ukuthi izimbambo zakho zihambelana ngqo ngaphansi kwamahlombe akho.
2) Bamba iqhaza lakho futhi ukhulise umzimba wakho phansi, ugcine iziphambili zakho phansi kanye nomzimba wakho ngokuqondile kusuka enhlokweni kuya ezinyaweni. Gcina izibeletho zakho zibandakanyekile bese uzama ukungavumeli izinyathelo zakho zikhuphuke noma uphonsa. Esikhundleni se-8-12 reps, ubambe imizuzwana engu-30. Uma ubuhlungu emuva kwakho noma uba nzima kakhulu, faka amadolo akho phansi.
Amaphesenti: amahlombe, okuyisisekelo
2 - Push-Up eguquliwe
1) Qala endaweni evulekile ematheni ngezandla ngezansi emahlombe nasemadolweni ngemuva kwezintambo ngakho emuva ku-angled futhi kude.
2) Izinyosi ezincane ngaphansi, ziqinisa izibeletho, futhi zibophe izibhamu ezihlahleni phansi. Gcina amehlo akho phambi kwezandla zakho ngakho intamo ihlala isikhathi eside.
3) Cindezela isifuba emuva ukuze uqale isikhundla.
Amaphesenti: amahlombe, ingalo, ingqikithi
3 - Isisekelo se-Squat
1) Hlala ubude ngezinyawo zakho u-hip-ibanga elihlukile. Izinkalo zakho, amadolo, nezinzwane kufanele zibheke phambili. (Bamba ama-dumbbells ezandleni ukuze wenze kube nzima).
2) Bhonqa amadolo bese wandisa izintambo zakho emuva njengokungathi uzohlala esihlalweni. Qinisekisa ukuthi ugcina amadolo emva kwezinzwani zakho nesisindo sakho ezithende zakho. Phindela emuva bese uphinda.
Amatheksthi: ama- glutes , ama-quads, ama-hamstrings
4 - Ukuzinza kwebhayisikili yebhola
1) Bamba i-pair of dumbbells eduze kwesifuba sakho bese ubeka amahlombe akho nekhanda phezulu kwebhola nalo lonke umzimba wakho endaweni yokubeka ithebula. Izinyawo kufanele ziqhelelane kude.
2) Phakamisa izinyembezi ndawonye ngokuqondile ngaphezu kwesifuba, izintende zibhekene nazo.
3) Izingalo eziphansi kancane ukuya ohlangothini ngokugoba kancane emgqeni wakho, kuze kube yilapho izimbongolo zisezingeni lesifuba.
4) Cindezela isifuba bese ubuyisa izandla ndawonye phezulu.
Amatheksthi: isifuba, ugwebu, emuva, okuyisisekelo
5 - Ukuzinza kweBhola kutholwe ukubuyela emuva
1) Ukubeka izimbongolo, faka isifuba sakho ebhola ngezingalo ezigwedwe eceleni kwebhola nemilenze yabe isezansi ngemuva kwakho. Gcina ikhanda ngokuhambisana nomgogodla wakho. (Uma ungenalo ibhola, faka uhlangothi lwesisu phansi ebhentshini noma ume ngezinyawo ezinqanyelwe ukusuka emuva uye emzimbeni ohlangene phambili).
2) Thatha isigqoko sakho kuze kube se-90 degree degree ukuze uqale isikhundla.
3) Cindezela ama-dumbbells ukuze unciphise izingalo, ucindezela i-triceps.
4) Khipha ama-dumbbells phansi ukuze uqale isikhundla.
Amaphesenti: i-triceps, ingqikithi
6 - I-Press Over Press Press
1) Qala ngezinyawo ezinqeni kude. Letha ama-elbows ngaphandle ohlangothini lokudala isikhundla sokuthunyelwe komgomo ngezingalo, ama-dumbbells ahlangothini lwekhanda, futhi izibeletho ziqinile.
2) Cindezela ama-dumbbells kancane kancane kuze kube yilapho izingalo ziqondile. Buyela kancane kancane endaweni yokuqala ngokulawula. Uma ufisa, ungenza futhi lo msebenzi ohlezi esihlalweni noma kwibhola elizinzile elinamaphiko.
Amaphesenti: amahlombe, ama-biceps, abuyele emuva
I-7 - Ukuzinza kweBlue Overhead Ukudonsa
1) Bamba i-pair of dumbbells eduze kwesifuba sakho bese ubeka amahlombe akho nekhanda phezulu kwebhola nalo lonke umzimba wakho endaweni yokubeka ithebula. Izinyawo kufanele ziqhelelane kude.
2) Phakamisa izinyembezi ndawonye ngokuqondile ngaphezu kwesifuba, izintende zibhekene nazo.
3) Izingalo eziphansi kancane ngemuva kwekhanda lakho, ugcina ukugoba okuncane ezinkendeni zakho.
4) Cindezela ama-lats akho njengoba udonsa izingalo ukuze uqale isikhundla esiphezulu kwesifuba.
Amathegethi: emuva, okuyisisekelo
8 - Ukuzinza kweBlue Side Leg Lift
1) Qala ukuguqa ngebhola ngakwesokudla sakho.
2) Vumela uhlangothi lwakho lokunene luxhomeke kancane kwibhola bese ugoqa ingalo yangakwesokudla ibhola ibhola.
3) Yandisa umlenze wesokunxele kuze kube ohlangothini. Umlenze wesokudla kufanele uhlale ugobile phansi.
4) Phakamisa kancane bese unciphisa umlenze wesokunxele izikhathi ezingu-8-12 bese ushintsha izinhlangothi.
Izinhloso: imilenze, ingqikithi
9 - Single Leg Hamstring Bridge
1) Ulale emuva ngamadolo aguqe eceleni kwezinyawo, nezinyawo ziphezu kwenyama
2) Finyisa ugcoba uphakamise iziqhwa emgqeni ube ibhuloho. Phansi futhi uphakamise izinyathelo ngezintambo ezingu-8-12 bese uphinda ngakolunye uhlangothi.
Amathekisthi: ama-hamstrings, glutes, quads
10 - Inyoni Inja
1) Gxumela emathini kuwo wonke ama-four. Finyelela ingalo eyodwa isikhathi eside, udwebe izibeletho, uphinde ukwandise umlenze ohlukile ngemuva kwakho. Phinda izikhathi ezingu-8-12 bese ushintsha izinhlangothi.
Amaphesenti: okuyinhloko, emuva