Khalani Bwino Pamene Muli M'badwo
Pamene ndinali wamng'ono, sindinadandaule za thanzi langa kapena khalidwe langa labwino . Pamene ndakalamba, ndazindikira kuti izi ndizofunika kwambiri kuchokera kwa zomwe ndikukumana nazo komanso ndikugwira ntchito ndi makasitomala akuluakulu. Ambiri omwe ndimakhala nawo, ena mwa iwo omwe ali bwino kuposa ine, adandiphunzitsa za kufunika kokhala ndi thanzi labwino komanso kusamalira matupi athu m'tsogolomu.
Chofunika kwambiri, anandiphunzitsa kuti sikuchedwa kwambiri kuyamba kuchita masewera olimbitsa thupi.
Mungathe Kutseka Clock
Ngakhale zinthu zonse zotsutsa-kukalamba zimatikakamiza, ndizosapeweka kuti tidzakula. Komabe, zina mwa zinthu zomwe timataya pamene tili ndi zaka zingatheke, kuphatikizapo:
- Mphamvu ndi Minofu : Sarcopenia ndi asayansi odziwika bwino omwe apereka kufotokoza kutayika kwa minofu, mphamvu ndi ubwino wa minofu omwe amawoneka akuluakulu. Akatswiri ena amanena kuti minofu imachepetsa pafupifupi 1 peresenti chaka chilichonse kuyambira ali ndi zaka 30.
- Cardio Endurance : Pamene tikukalamba, nthawi zambiri timataya mtima ndi akatswiri amakhulupirira kuti izi zimathandiza kuchepetsa kuyenda m'moyo wa tsiku ndi tsiku.
- Kukhazikika : Zithunzi zimasintha ndi ukalamba ndipo izi zingayambitse kuuma, kuchepa kwa kuyenda ndi kuvulala kochuluka
- Kusamalitsa : Chaka chilichonse, zipatala zikuwona odwala okalamba zikwizikwi chifukwa cha kuthyola m'chiuno chifukwa chogwa. Kuchita masewera olimbitsa thupi kungakuthandizeni kupeŵa kuvulala kwa kugwa ndikukupangitsani nokha ndi mafoni.
Uthenga wabwino ndikuti kutayika kwa mphamvu, chipiriro, kusinthasintha ndi kulingalira ndizosapeŵeka. Nyuzipepala ya National Institute of Aging imakhulupirira kuti, "akale akatha kuchita zinthu paokha, sizichitika chifukwa chakuti ali ndi zaka zambiri. (Kuchita Zochita: Buku lochokera ku National Institute of Aging)
Sichidzakhalanso Latha
Ngakhale mutakhala ndi zaka zingati, zochita masewera olimbitsa thupi zingakuthandizeni kukhala ndi moyo wabwino ndipo simukusowa nthawi yochuluka mukuziwona ndikukumva bwino. Mofanana ndi anthu ena onse, akuluakulu amafunika kuchita nawo masewera olimbitsa thupi, kuphunzitsa mphamvu, ndi kusintha kwabwino kuti akhalebe wathanzi komanso kukhala ndi mphamvu zambiri komanso zogwira ntchito momwe zingathere.
Kuphunzitsa Mphamvu kwa Okalamba
Maphunziro amphamvu ali ndi phindu lalikulu kwa aliyense, koma makamaka kwa akuluakulu. Akatswiri amakhulupirira kuti "kuchita masewera olimbitsa thupi kungawononge kuchepa kwa mphamvu ndi minofu kwa zaka zambiri."
Musanayambe, ndizofunika kuti dokotala wanu aziwunika . Ngati muli ndi zizindikiro monga matenda a nyamakazi, matenda a mitsempha, kuthamanga kwa magazi kapena matenda a mtima, muyenera kuphunzira mitundu yomwe mukuchita komanso simungathe kuchita. Gwiritsani ntchito malangizo otsatirawa pokonza pulogalamu yanu:
- Kwezani miyeso ya magulu onse a minofu ( m'munsi thupi , chifuwa , kumbuyo , mapewa, biceps , triceps , ndi abs ) masiku awiri osaphatikizapo sabata iliyonse
- Yambani ndi zopanda zolemera kapena zolemera zoyezera kuti muzichita masewera olimbitsa thupi ndi kukhala ndi thupi lanu. Mutha kugwiritsa ntchito magetsi, makina, ndi / kapena kukana magulu
- Chitani masewera olimbitsa thupi pafupipafupi 1 mpaka 10-15.
- Kupita patsogolo mwa kuwonjezera zowonjezera zambiri (ndi kupuma pakati) ndi / kapena kuwonjezera zolemera sabata iliyonse
- Ganizirani kukhala ndi mawonekedwe abwino pa zochitika zonse
- Onetsetsani kuti mutentha ndi zolimbitsa thupi musananyamule zolemera
Ngati simunayambe mutambasula zolemera, mungafunike kugwira ntchito ndi wophunzira wanu kuti muphunzire njira yoyenera kukweza. Onetsetsani kuti wophunzira wanu akudziwa bwino ntchito ndi okalamba, makamaka ngati muli ndi matenda, kuvulala kapena mavuto.
Mudzapezanso malingaliro mu Total Body Workout kwa Okalamba . Zochitazo ndizo zokhazokha, choncho peŵani machitidwe omwe amachititsa ululu kapena chizungulire kapena zomwe zingakulepheretseni kuvulaza kulikonse komwe muli nako.
Zojambula Zojambula kwa Okalamba
Chifukwa chipiriro chikhoza kuchepa pazaka, ndizofunika kuchita zochitika zina zozizwitsa.
Bungwe la National Institute of Aging limalimbikitsa okalamba kuwombera maola 30 tsiku lililonse. Kuti muyambe:
- Onani dokotala wanu poyamba ngati muli ndi vuto lililonse lachipatala
- Sankhani ntchito yomwe mumasangalala nayo ndi zina zomwe zikupezeka monga kuyenda, kusambira, njinga, tennis, ndi zina.
- Ngati simunagwiritsepo ntchito kapena kakhala kanthawi, yambani ndi mphindi 5-10 pamtima katatu pa sabata ndikulola thupi lanu kuti lizolowere. Mlungu uliwonse, onjezani maminiti pang'ono mpaka mutha kuyenda mosalekeza kwa mphindi 30 kapena kuposa
- Yesetsani kugwira ntchito moyenera - muyenera kukambirana
- Nthawi zonse muziwotha ndi masewera asanu kapena asanu owonjezera.
- Tambani pambuyo pochita masewero anu
Kuphunzitsa Mphamvu kwa Okalamba
Maphunziro olimbitsa thupi ndi chinthu china chofunika kwambiri pulogalamu yanu yochitira masewera olimbitsa thupi komanso mafupa anu. Izi nthawi zambiri zimakhala zosokoneza kwambiri zochita masewera olimbitsa thupi, koma pali zovuta zina zomwe zingakuthandizeni kuti muyambe:
- Kukonzekera kwa mpira
- Anakhala Panyumba Yonse Yopangira Thupi
- Mphamvu Yonse ya Thupi kwa Achikulire
- Kuyamba Kulimbitsa Mphamvu
- Masabata 10 ku Health and Fitness kwa Akuluakulu
Mukhozanso kufufuza masewera olimbitsa thupi kapena gulu la zaumoyo kuti mudziwe kuti ndi magulu ati omwe amapereka kwa okalamba. Zimasangalatsa kwambiri komanso zimakulimbikitsani kuchita masewera olimbitsa thupi ndi anzanu.
Kukhazikika ndi Kusamala kwa Akuluakulu
Ndikofunika kuti mukhale osinthasintha mukamakalamba, choncho konzekerani kutambasula mukamaliza ntchito yanu kapena muphatikize yoga . Onetsetsani kuti minofu yanu imakhala yotentha mukamatambasula, mwina kuchokera kuntchito kapena mutatuluka pakusamba kapena kusamba. Kuphatikiza pa zovuta zogwirira ntchito zolimbitsa thupi, onetsetsani kuti mumaphatikizapo masewero olimbitsa thupi mu tsiku lanu.
Kumbukirani kuti ntchito iliyonse ili bwino kusiyana ndi ayi, choncho yambani ndi chinthu chosavuta komanso chosangalatsa. Mudzapeza kuti, patapita nthawi, zochita masewera olimbitsa thupi zingakuthandizeni kuti mukhale ndi moyo wabwino ndikuthandizani zaka zabwino.
> Chitsime:
> Davies, K., Heaney; R., Ratterty; K. Kutha pang'ono mu minofu ndi msinkhu wazimayi: Kuphunzira kwa nthawi yaitali pogwiritsa ntchito njira yosalunjika. Metabolism. 2002 Jul; 51 (7): 935-9.