Njengoba ukhula, impilo ekhuthele ibaluleke kunanini ngaphambili. Njengoba izwe likutshela ukuthi sekuyisikhathi sokuthatha umhlalaphansi, phumula, futhi uthathe kalula, umzimba wakho ufisa ukuba uqhubeke uhamba. Futhi nakuba ungase ulungele ukuthatha umhlalaphansi kusuka ku-9-5 yakho, ungafaki izicathulo zakho zokuhamba okwamanje. Iqiniso liwukuthi uma ufuna ngempela ukujabulela le minyaka yegolide futhi uthole isikhathi esiphezulu kakhulu kubo, isu lakho elihle kakhulu ukuzivocavoca njalo .
Ku-athikili ethi Active Seniors Jabulela Ukuphila Okuningi, i-American Council on Exercise reports, "Njengoba ukhula ... ukuzivocavoca njalo kungasiza ukukhulisa amandla, kugcina ukuzimela kwakho nokuphatha izimpawu zokugula noma ubuhlungu. Ukuzivocavoca kungadlulisela ezinye izimpawu zokuguga. "Wow! Ingabe uthengisiwe okwamanje? Kodwa linda, kukhona okuningi. Uma uthatha uhambo lwakho lwansuku zonke luhlala luyingxenye ebalulekile yale pie yokuzivocavoca, ukuthola amandla okuqeqesha amandla akho yingxenye ezokwenza ngempela umehluko empilweni yakho. Isikhungo Sokulawula Nokuvimbela Izifo ("CDC") sincoma ukuqeqeshwa kwamandla kubantu abaningi asebekhulile ukusiza ukwehlisa izimpawu zezimo ezimilayo ezilandelayo:
- I-arthritis
- I-osteoporosis
- Isifo sikashukela
- Ukukhuluphala
- Ukuhlungu obusemhlane
- Ukucindezeleka
Izindaba ezinhle kunazo zonke ukuthi ukuvuna imivuzo yokuqeqeshwa kwamandla akudingeki ukuthi kuhileleke ukusebenza okunamandla noma ukuya ejimini. Izindlela ezilula kakhulu, ezisebenzayo zingenziwa ngqo ekhaya lakho. Akusho ukuthi ukuya esikhungweni sokuzivocavoca noma esikhungweni sempilo akuyona umbono omuhle.
Eqinisweni, izakhiwo eziningi zinikeza amakilasi akhethekile kwabasebenzi abadala kanye nabasebenzi abanolwazi abangakusiza ekusebenziseni amasu okuzivocavoca. Noma kunjalo, lokhu kusebenza komzuzu okungama-20 kungenziwa noma kuphi, nganoma isiphi isikhathi. Konke okudingayo yi-pair of dumbbells (ama-3-5 amakhilogremu azoqala, ama-8-10 amakhilogremu uma uthola amandla) nesigqila sezicathulo ezinhle futhi usulungele ukuthola okusebenzayo okusha! Ukuze uthole imiphumela engcono, thola umngane noma umlingani ukuthatha le nselele kuwe. Uzogcinwa ngokuphendula futhi uphephile ngenkathi uqala osemncane!
Ukufudumala: Amaminithi amane
Kubalulekile ukuba ufudumale, ikakhulukazi njengoba ukhula. Ngokusho kwe-American Heart Association, "Ukufudumala okuhle kunciphisa imithwalo yegazi, ukuqinisekisa ukuthi imisipha yakho ihlinzekwa kahle nge-oxygen. Ngokukhuphula kancane kancane inhliziyo yakho, ukufudumala kuyasiza nokunciphisa ukucindezeleka enhliziyweni yakho. "
Hamba ngezinyathelo ezine ezilandelayo zokufudumala-up for 1 minute ngamunye ngaphandle kokuphumula phakathi.
Ukugijima endaweni - 1 iminithi
Uma ucabanga ngezidingo zomzimba oguga, uma ukunyakaza komthelela ophansi kukusiza kangcono, vele uhamba ngamadolo aphakeme endaweni eminithi elingu-1.
I-punching - 1 iminithi
Ukubamba i-punching kuyindlela enhle yokufudumala umzimba ophezulu futhi uthole igazi eliphambanisa yonke indawo. Yenza iminithi elingu-1.
A) Yima ngezinyawo kancane kancane kunama-shoulder-distance bese uguqa ngamadolo kancane. Qinisekisa umgogodla wokugcina isikhungo sakho sisekhona.
B) Phuma ingalo eyodwa ngesikhathi esisodwa.
Knee Thrusters
A) Qala ukuma ngezinyawo ngobukhulu kunamahlombe ebangeni elihlangene bese uguqule izinyawo zombili ngendlela eyodwa uvumela izinyathelo ukuba zilandele njengoba usendaweni engavamile. Ibhande langaphambili liyi-degree engama-90 degree kanti isithende siphenduka emuva. Izikhali zikhona endaweni yokulinda phambi kwesifuba.
B) Dlulisa emuva emadolweni kuze kufike ukuphakama ukuphakama ezandleni nasemandleni ekuthangeni kwethanga. Buyisela unyawo phansi bese uphinda.
I-Basic Squat - 1 iminithi
Qedela ukufudumala kwakho nge-squat eyisisekelo. Zama ukuthola ukuthi ugesi wakho uphonsa phansi ngangokunokwenzeka ukuze ugcine umshini wakho we-hip mobile futhi uvimbele ukuthi ungadli "ukuguqulwa" ubudala uma uhamba.
A) Hlala ubude ngezinyawo zakho u- hip-ibanga elihlukile . Izinkalo zakho, amadolo, nezinzwane kufanele zibheke phambili. (Bamba ama-dumbbells ezandleni ukuze wenze kube nzima).
B) Bhonqa amadolo bese wandisa izintambo zakho emuva emuva njengokungathi uzohlala esihlalweni. Qinisekisa ukuthi ugcina amadolo akho ezinzwaneni zakho nesisindo sakho ezithende zakho. Vuka emuva.
Umsebenzi - Imizuzu engu-15
Hamba ngezivivinyo ezilandelayo zenombolo ephakanyisiwe yokuphindaphinda. Chofoza igama lomsebenzi ukuze uthole incazelo yesithombe uma kudingeka. Ukuphumula 1 iminithi phakathi kokuzivocavoca ngalunye.
I-Squat Curl Knee Lift
A) Qala endaweni ye-squat, isisindo emuva ezintendeni nasezingalweni ezide eduze nohlangothi obambe ama-dumbbells.
B) Cindezela ama-glutes akho ukuze ucindezele phezulu bese uphakamisa idolo langakwesokudla njengoba ugoqa izisindo emahlombe akho.
C) Yehla kancane kancane izisindo emuva bese ubuyela esikhwameni se-squat. Phinda ngesondo lesobunxele.
Yenza u-8-12 ohlangothini ngalunye bese uphumula umzuzu owodwa.
Amaphesenti: ama-biceps, glutes, quads
I-Press Over Press Press
A) Qala ngezinyawo ezinqeni kude. Letha ama-elbows ngaphandle ohlangothini lokudala isikhundla sokuthunyelwe komgomo ngezingalo, ama-dumbbells ahlangothini lwekhanda, futhi izibeletho ziqinile.
B) Cindezela ama-dumbbells kancane kancane kuze kube yilapho izingalo ziqondile. Buyela kancane kancane endaweni yokuqala ngokulawula. Phinda inombolo efunwa ye-reps.
Yenze kube nzima: Ukusebenza kanzima futhi uthuthukise ibhalansi, ume ngezinyawo olunye ngenkathi wenza ingxenye, bese unyawo olunye.
Yenza ukuphindaphinda kuka-8-12. Ukuphumula 1 iminithi.
Amaphesenti: amahlombe, ama-biceps, abuyele emuva
Shintsha kabusha i-Double Arm Row Reverse Grip
A) Qala ngemilenze ndawonye bese uhlala emuva emakhondweni amancane okubandakanya izibeletho. Izikhali zingaphambi komzimba obambe ama-dumbbells ekuphakameni kwe-hip nezintende ezibhekene nendawo.
B) Dweba izintambo emuva kwezinqama ezedlule ngobumnene zifaka umzimba ohlangothini ukuze uzizwe amantombazane kanye ne-triceps ahlanganyele futhi abuye phambili ngokulawula.
Yenza ukuphindaphinda kuka-8-12. Ukuphumula 1 iminithi.
Izinjongo: i-triceps, emuva, emahlombe
Izinyoni zezinyoni
A) Khonsa ematheni kuzo zonke ezine. Finyelela ingalo eyodwa isikhathi eside, udwebe izibeletho, uphinde ukwandise umlenze ohlukile ngemuva kwakho.
B) Phinda ngaphesheya.
Yenza u-8-10 ngakunye. Hambisa kancane futhi uzinze, ubambe ingalo nomlenze okwesikhashana ngaphambi kokushintsha. Ukuphumula 1 iminithi
Okuningi
I-Glute Bridge
A) Ulale emhlane ngamadolo agubukile ubude bezinyawo kanye nezinyawo ezibheke phansi emathangeni ngaphansi kwamadolo.
B) Hlanganisa umgogodla bese ucindezela ugesi wakho njengoba uphakamisa izinyathelo zakho ebhuloho. Bamba, ucindezela ngokuqinile, bese ubuyela ematheni ngokulawula.
Yenza ukuphindaphinda kuka-8-12. Phumla nge-1 Minute.
Yenze kube nzima: Ukwandisa amandla omlenze nokuzinza, zama lokhu kuvivinya ngomlenze owodwa ngesikhathi. Phakamisa umlenze ongewona osebenza emoyeni njengoba ubhuqa phezulu.
Amatheksthi: ama-glutes, ama-hamstrings
Ukugqoba Ngegundane Eligobile Push Up
A) Qala endaweni yeplanti eguqa ngezandla emhlabathini ngezansi emahlombe futhi emuva ubude kuze kube ngamadolo.
B) Isifuba esincane esiphansi sokugcina i-abs esicinile. Njengoba uphendulela emuva ukuguqa ipulangwe epopeni ngesandla sokunene ehlombe lesokunxele bese ulibeka phansi.
C) Phinda u-push-up kodwa njengoba usukuma uphonsa ngesandla sokunxele ngakwesokunene. Gcina ungaqinile futhi ugweme isifuba "ukugxila" ohlangothini njengoba uthepha.
Yenza inani le-8-12 push-ups. Ukuphumula 1 iminithi.
Amatheksthi: izingalo, amahlombe, okuyisisekelo
Mid-Back Extension
A) Qala ukulala phansi ebusweni. Phakamisa u-abs kude nombhede ukuze uwahlanganyele futhi ulayishe amahlombe phansi. Inhloko iphakanyiswe endaweni ephansi. Umzimba wakho ungowodwa owodwa.
B) Ukusebenzisa imisipha yakho yangasese nomgogodla, phakamisa isifuba kude nesibhakela uma ususa. Cabanga ngokusheba kusukela emhlokweni wekhanda.
C) Hlanganisa bese ubuyela emuva ematheni kancane kancane uthola isikhathi eside ngokusebenzisa umgogodla njengoba ubuyela.
Yenza okuphindaphinda kuka-8-12. Ukuphumula 1 iminithi.
Amathegethi: emuva, okuyisisekelo
Ukunyuka komzimba okugcwele
A) Ukuqala ukulala emgqeni ngezingalo eziphakanyiswe phezulu, imilenze ende, nezinyawo ziguquguquke.
B) Hlanganisa njengoba uphakamisa izingalo bese uqala ukukhanda isifuba nesifuba phambili. Exhale njengoba ugoqa yonke i-torso phezulu nangemilenze ukugcina u-abs uzinikezele futhi ufinyelele izinzwane.
C) Hlanganisa njengoba uguqula umgogodla wakho phansi kwe-vertebrae eyodwa ngesikhathi bese uphuma njengengxenye engenhla ye-back down kanye nezikhali ukufika epakethe phezulu. Phinda ukuhamba kancane bese usebenzisa izibeletho ukuphakamisa nokunciphisa, hhayi ukukhula.
Yenza imiqulu engu-8-10.
Amaphesenti: okuyinhloko, amahlombe, emuva