Malangizo kwa Achikulire Achikulire ndi Achikulire Oposa 50 omwe ali ndi Matenda Ovuta
Kodi kusakaniza zochitika zolimbitsa thupi ndibwino kuti mukhale oyenera komanso kuchepetsa mavuto azaumoyo oposa zaka 65? American College of Sports Medicine ndi American Heart Association ali ndi malangizo kwa anthu akuluakulu oposa zaka 65, ndipo omwe ali ndi zaka 50 mpaka 64 ali ndi matenda aakulu, monga nyamakazi.
Sankhani Zochita Zolimbitsa Thupi
Ikani mtima wanu kwa mphindi 10 panthawi.
Malangizowa amasonyeza momwe mungachitire ndi ntchito zolimba kapena zolimba za thupi. Sankhani ntchito zomwe mumakonda-kuvina, kuyendayenda , njinga zamoto, kapena kusambira. Ndizosangalatsanso kusangalala ndi ntchito zosiyanasiyana sabata iliyonse.
Kuchita Zochita Zolimbitsa Thupi Mphindi 30 Tsiku, Masiku asanu Pa sabata
- Kutalika Kwambiri : Nthawi yochepa yochita masewera olimbitsa thupi kwambiri ndi mphindi 30 patsiku. Koma mungathe kusokoneza zimenezi pochita masewera a mphindi 10 panthawi imodzi. Onani kuti izi ndizochepa. Mwinanso mungapeze madalitso ochulukanso mwa kuphatikizapo kuchuluka kwa masewera olimbitsa thupi, malinga ndi Dipatimenti ya Zaumoyo ku United States.
- Nthawi zambiri : Osachepera masiku asanu pa sabata
- Kodi Kuthamanga Kwambiri kwa Aerobic Kumamva Bwanji? Muli ndi mphamvu pang'onopang'ono pamene kupuma kwanu ndi mtima wanu zikuwonekera. Mukhoza kupitirizabe kukambirana momveka bwino, koma mutha kupuma kwambiri ndipo mukhoza kukhala thukuta. Pa mlingo wa 10-point, ndi zero pokhala mpumulo, moyenera adzakhala 5 kapena 6.
- Mtundu wa Kuchita Zochita : Kuyenda mwamsanga, kumayenda kosavuta, kupalasa, wophunzitsira elliptical , kukwera njinga, kusambira, kuvina.
- Chimene Sichiwerengera : Simukukhala m'dera loyendetsa bwino lomwe mumayenda mosavuta kumene mukhoza kuwonjezera mapazi pa pedometer koma osapuma kwambiri. Muyenera kuwonjezera liwiro lanu lakuyenda kapena kuyenda kumtunda kapena masitepe kuti muwonjeze mtima wanu mu malo ochepa.
- Mmene Mungayambitsire Kuyenda : Ngati simunayambe kuchita masewera olimbitsa thupi, onani momwe mungayambitsire ndi kumanga nthawi yanu yoyendamo kuti mukakhale ndi mphindi 30 panthawi.
- Ndondomeko Yoyendayenda Yoyenda Sabata : Gwiritsani ntchito ndondomeko yopangira ntchitoyi kuti musinthe kukula kwa ntchito zanu zoyendetsera ntchito.
Kapena, Ntchito Yopambana ya Aerobic Mphindi 20 Patsiku Lachitatu Sabata Lililonse
- Kutalika bwanji : Mphindi 20
- Nthawi zambiri : Osachepera masiku atatu pa sabata
- Kodi Kuthamanga Kwambiri Kwambiri Kogwiritsa Ntchito Aerobic Kumamva Bwanji? Mukamachita khama kwambiri, mukupuma mofulumira ndipo simungathe kupitiriza kukambirana momveka bwino, mawu amfupi. Chikondi chanu cha mtima chimakula ndipo mwinamwake mungaswe thukuta. Pakati pa 1 mpaka 10, kuchita masewera olimbitsa thupi kungakhale 7 kapena 8.
- Mitundu Yopindulitsa Kwambiri Aerobic Zochita Zolimbitsa Thupi : Pakati pa anthu okalamba, ena amatha kuchita khama ndi kuyenda mwamsanga. Ena amafunika kukwera njinga kapena njinga kuti ayambe kuchita khama kwambiri.
Onjezerani Mphamvu Kuphunzitsa Masiku awiri kapena atatu pa sabata
Kuchita masewero olimbitsa thupi n'kofunika kwambiri kwa akuluakulu kuti athetse kutayika kwa minofu ndi mafupa, komanso kuti azitha kuyenda bwino ndikugwira bwino ntchito.
- Zambiri : Zochita zolimbitsa mphamvu zisanu ndi zitatu (8) mpaka khumi (12).
- Kawirikawiri :: masiku awiri kapena atatu sabata iliyonse
- Kodi Ndi Mphamvu Yophunzitsa Kuchita Zotani? Kukwezera, kukankhira ndi kukoka mazochita kumapangitsa mphamvu ya minofu ndi chipiriro. Mungagwiritse ntchito makina ochita masewera olimbitsa thupi pa masewera olimbitsa thupi, kumenyana ndi magulu, kapena kulemera kwaulere monga maambulera, ma-barbells, mipira ya mankhwala. ndi kettlebells. Kuonjezerapo, ngati ndinu wolima minda, mukhoza kuwerengera kukumba, kukweza, ndi kuchita monga zochita zamphamvu.
- Mphamvu Yophunzitsira : Phunzirani ziphunzitso zamphamvu ndi momwe mungayambire.
Onjezani Zochita Zolimbitsa Thupi Ngati Mukuika Pangozi
Kuchita masewero olimbitsa thupi kungathandize kuchepetsa ngozi. Kuwonjezera kuchita masewera olimbitsa thupi katatu pa sabata kungachepetse kuopsa kwa kugwa.
Mauthenga a HHS amalimbikitsa maphunziro oyenerera ndi machitidwe monga kuyenda kumbuyo, kuyenda kumbali, kuyenda kwa chidendene, kuyenda kwala, ndi kuima pamalo pomwepo. Mukhoza kuwonjezera kusintha kumeneku kumayenda kuyenda kwanu tsiku ndi tsiku kuti mukasangalale ndi zinthu zonsezi. Tai chi ndi yoga zingathandizenso kukhazikitsa bwino.
Onjezerani Zovuta Kuchita Zochita monga Kutambasula
Tengani mphindi khumi zowonjezereka pa zochitika zonse tsiku kuti mutambasule magulu anu akuluakulu a minofu ndi matenda . Tengani masekondi 10 mpaka 30 pazowonjezereka, ndi kubwereza aliyense kutambasula katatu kapena kanayi. Kukhazikika kudzakuthandizani pa ntchito zanu za tsiku ndi tsiku.
Kodi Malangizo Akugwirizana Bwanji ndi Ena?
Malangizo a ACSM / AHA amasiyana kuchokera ku Dipatimenti ya Zaumoyo ya Umoyo wa Anthu ku United States komanso 2011. Mauthenga a HHS amaitana maola 150 ochita masewera olimbitsa thupi mu sabata, ndipo amati kufalikira mu sabata yonse. Imeneyi ndi kuchuluka kwa masewera olimbitsa thupi, koma ndi zambiri zomwe zimagawanika sabata. Mabungwe amati amavomereza malangizo a HHS.
Sungani dongosolo la Ntchito
Okalamba okalamba angathe kuyamba okha, koma angafune kugwira ntchito ndi wothandizira zaumoyo kapena mphunzitsi kuti akonze dongosolo lokonzekera bwino lomwe liri loyenera komanso loyenera. Ngati muli ndi matenda aakulu, gwirani ntchito ndi dokotala kapena dokotala wina kuti mukhazikitse ndondomeko ya ntchito zomwe mukuziganizira, zomwe zingawononge thanzi lanu, ndi zofunikira zanu zothandizira. Mudzapindula kwambiri ndi zochitika zomwe mungathe kuchita bwinobwino.
Zina Ndizobwino-Koma Kuyambira Ndizo Zabwino
Simukuyenera kuima pokhapokha mukuchita zolemba zochepa zomwe mukuchita. Nthawi zambiri ntchito zowonjezera komanso zowonjezereka zingachepetsere zoopsa za umoyo ndikuthandizira kupepetsa kulemera .
Komabe, akulu ena akhoza kukhala ndi zofooka ndipo sangathe kukwaniritsa zochepa. Kuchuluka kwa masewera olimbitsa thupi kuli bwino kusiyana ndi ayi, kotero kuyamba ndilo fungulo. Muyenera kupewa kupezeka. Yambani ndi mlingo uliwonse wa ntchito.
> Zotsatira:
> ACSM, AHA Thandizani Ntchito Yachikhalidwe Yachikhalidwe Malangizo. Maphunziro a Zamankhwala a American College. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-aha-support-federal-physical-activity-guidelines.
> Nelson ME, Rejeski WJ, Blair SN, et. al. Ntchito Yathupi ndi Thanzi Labwino Pakati pa Okalamba Achikulire: Malangizo ochokera ku American College of Sports Medicine ndi American Heart Association . Kudutsa . 2007; 116 (9): 1094-1105. do: 10.1161 / circulationaha.107.185650.
> Zowonongeka za Ntchito Zachikhalidwe kwa Achimereka, Chaputala 5: Ogwira Ntchito Okalamba Achikulire. HHS Ofesi Yopeweratu Matenda ndi Kukulitsa Zaumoyo. https://health.gov/paguidelines/guidelines/chapter5.aspx.