Moyo umapita mofulumira kwambiri. Okalamba omwe mumapeza, m'pamenenso mumazindikira kuti nthawi yayitali. Ndiye mungakonde bwanji kuchepetsa ukalamba? Ayi, sitingathe kubwerera nthawi. Komabe, tikhoza kubwezera zaka zathupi. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kungachepetse khungu lakalamba lokalamba. Ndiko kulondola - kugwira ntchito kunja kungakuthandizeni kukhala aang'ono.
Ndipo ngakhale kuchita masewera olimbitsa thupi monga kuyenda, kukwera njinga kapena kuyendetsa njinga ndizofunika kwambiri pamtima ndi m'mapapo, ndizo mphamvu zomwe zimapangitsa kuti thupi lanu likhale laling'ono, lamphamvu komanso lothandiza kwambiri chaka chilichonse. Ngati mukufuna kukhala olimba komanso odziimira kwa zaka zambiri, kuphunzitsidwa kwa mphamvuyi kukuthandizani kukwaniritsa zomwezo.
Chifukwa chiyani kuli kofunika kulimbikitsa maphunziro pambuyo 50?
Malingana ndi bungwe la American Council on Exercise, "Anthu a zaka zapakati pa 30 ndi 80, amakhala ndi zaka 30 mpaka 40 peresenti yotaya mphamvu ya mphamvu chifukwa cha kuchepa kwa minofu."
Nkhani yabwino ndi yakuti izi siziyenera kuchitika! Liwu lakuti "kukhala pansi" ndilofunika. Maphunziro olimbikitsa ndi ofunika kwa aliyense, koma patapita zaka 50 zimakhala zofunika kuposa kale lonse. Zimatha kukhala zazikulu zazikulu kapena apulosi apamwamba koma m'malo mwake zimakhala ndi mphamvu yokhala ndi thanzi labwino, lochepetsetsa thupi lochepa povulazidwa ndi matenda. Mapindu ofunika pa maphunziro amphamvu pambuyo pa 50 ndi awa:
- Amamanga minofu: Ayi, izi sizikutanthauza kuti mutembenukira ku Incredible Hulk. Zimatanthawuza kuti ndinu munthu wolimba, wamphamvu yemwe angathe kukweza zakudya zawo zokha, akukankhira mchitsulo chachitsulo ndikusankha nokha ngati mutagwa.
- Amamanga kulemera kwa mafupa: Kugwa kosayembekezereka kumaika anthu ambiri okalamba kuchipatala chaka chilichonse. Mnyamata wazaka 8 akuyika dzanja lake ndikubwezeretsa kusewera masabata asanu ndi atatu. Mwana wazaka 80 sali wodalirika kwambiri. Zokwanira za mafupa osweka zingakhale zowawa. Maphunziro amphamvu angathandize. Kafukufuku wina ku New Zealand pa amayi a zaka zapakati pa 80 ndi kupitirira anawonetsa kuchepa kwa mathithi 40 peresenti yokhala ndi mphamvu zosavuta komanso zolimbitsa thupi!
- Kuchepetsa mafuta a thupi: Mafuta ambiri a thupi si abwino kwa inu pa msinkhu uliwonse. Kusunga umoyo wathanzi ndikofunika makamaka makamaka poletsa matenda ambiri omwe amabwera ndi anthu okalamba.
- Amachepetsa chiopsezo cha matenda osatha: Sikuti kokha kupititsa patsogolo mphamvu za mphamvu kudzateteza matenda ambiri odwala, koma kumathandizanso kuchepetsa zizindikiro za mavuto omwe muli nawo panopa. Chigawo cha Kuletsa ndi Kupewa Matenda ("CDC") chimalimbikitsa mphamvu kwa okalamba ambiri kuti athe kuchepetsa zizindikiro za matendawa: matenda a nyamakazi, matenda a shuga, shuga, kunenepa kwambiri, kupweteka kwa kupweteka, kupweteka.
- Kulimbitsa thanzi labwino: Pakati pa ukalamba kumakhala kuchuluka kwa kuvutika maganizo, ndipo kwa ambiri, kutaya kudzidalira. Maphunziro olimbitsa thupi awonetsedwa kuti akuthandizeni kuti mukhale ndi mphamvu zenizeni ndipo zingathandize kuchepa kwa chipsinjo.
Zimamveka ngati chinthu chabwino kwambiri, sichoncho? Kwa mphindi 20-30 patsiku, mukhoza kuona kusintha kwakukulu m'thupi lanu. Kotero tiyeni tiyambe.
Ntchito yotsatirayi idzapatseni machitidwe 10 abwino omwe akazi oposa 50 angayambe nawo pa ntchito yawo. Zochita zambiri zingaphatikizepo mwendo umodzi wosayenda kapena mpira wokhazikika. Izi zinalumikizidwa mwachangu kuti zithandize kusintha ndi kugwirizanitsa, zomwe zimachepa ndi zaka. Mudzafunika mapaundi a 5-8 lb (kulemera kulemera kwambiri pamene mukupeza mphamvu) ndi mpira wolimba.
Ngati mulibe mpira mungathe kuchita masewera olimbitsa pansi kapena benchi. Phunziro lililonse lili m'munsimu lipange 8-12 kubwereza ndi kupuma kwa masekondi 30-60 pakati pa maseĊµera olimbitsa thupi. Sungani pang'onopang'ono kupyolera muzochita zanu zonse ndikuyang'ana mawonekedwe abwino ndikupuma. Ndipo musaiwale, nthawi zonse zimathandiza kuti mutsogolere. Ngati muli ndi mphamvu yofikira kwa akatswiri olimbitsa thupi - ngakhale atangokhala gawo limodzi - akhoza kuthandizani kukumbutsani mawonekedwe abwino ndikuphunzitseni momwe mungapangire bwino thupi lanu. Sangalalani ndi kasupe wanu watsopano wa unyamata.
1 - Zokonzekera Pulani
1) Yambani kugona pansi ndi malo anu okwera pansi pansi, onetsetsani kuti zitsulo zanu zikugwirizana mwachindunji pansi pa mapewa anu.
2) Gwiritsani ntchito maziko anu ndikukweza thupi lanu pansi, kusunga malo anu pansi ndi thupi lanu molunjika kuchokera kumutu mpaka kumapazi. Pitirizani kukhala ndi mimba yanu ndipo musayesetse kuti minofu yanu ifike kapena kusiya. M'malo mwa 8-12 kubwereza, gwirani masekondi 30. Ngati zimakupweteka kwambiri kapena zimakhala zovuta kwambiri, ziweramitsani pansi.
Zolinga: mapewa, pachimake
2 - Kusakanizidwa Kusinthidwa
1) Yambani pa malo ogwada pa chipewa ndi manja pansi pamapewa ndi mawondo kumbuyo kwa m'chiuno kotero kumbuyo kuli angled ndi yaitali.
2) Nkhwangwa pansi, kumitsani mimba, ndi kugubudulira pansi pofukula pansi. Sungani maso anu pamaso anu kotero kuti khosi likhale lalitali.
3) Sakanizani chifuwa kumbuyo kuti muyambe malo.
Zolinga: mapewa, mkono, maziko
3 - Basic Squat
1) Imani wamtali ndi mapazi anu mchiuno-mtunda wautali. Manja anu, mawondo, ndi zala zanu zonse ziyenera kutsogolo. (Gwirani zitsulo m'manja kuti mupange zovuta).
2) Bwerani mawondo anu ndikufutukula matanthwe anu kumbuyo ngati ngati mutakhala pansi mu mpando. Onetsetsani kuti mukugwada pansi kumbuyo kwa zala zanu ndi kulemera kwanu. Bwerani mmbuyo ndi kubwereza.
Zolinga: glutes , quads, hamstrings
4 - Kukhazikika kwa Chifuwa Chapala
1) Gwirani mapepala apamtima pafupi ndi chifuwa chanu ndikuyika mapewa anu pamutu pa mpira ndi thupi lanu lonse pamalo apamwamba. Mapazi ayenera kukhala kutali ndi mtunda.
2) Kwezani mapulitsimodzi palimodzi pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'aniridwa.
3) Pakapita pang'onopang'ono mikono ikhale pambali ndi kondola pang'ono m'kamwa mwanu, mpaka mphutsi ziri pafupi ndi chifuwa.
4) Finyani chifuwa ndikubwezeretsanso manja pamodzi.
Zolinga: chifuwa, kugwedeza, kumbuyo, pachimake
5 - Bwalo Loyimirira Loyamba Kumbuyo
1) Kuika ziboliboli, kuika chifuwa chako pa mpira ndi manja akukakamira pambali pambali ndi mpira ndi miyendo itakwera pansi kumbuyo kwako. Sungani mutu pamzere ndi msana wanu. (Ngati mulibe mpira, yikani pamimba pambali pa benchi kapena muyime ndi mapazi oyendayenda kuchokera kumbuyo ndi thupi lanu litakwera patsogolo).
2) Sungani goli lanu mpaka mbali ya digirii 90 kuti muyambe malo.
3) Yesetsani kugwiritsanso ntchito mankhwala osokoneza bongo kuti muzitha kuchepetsa zida, kupopera triceps.
4) Tulutsani ziphuphu mmbuyo kuti muyambe malo.
Zolinga: triceps, core
6 - Kutsogolo Pamutu
1) Yambani ndi mapazi kumbali kutali. Bweretsani kumbali kuti mupange cholinga cha positi ndi manja, zitsulo zimakhala pambali pamutu, ndipo m'mimba muli zolimba.
2) Yesetsani kugwedeza pang'ono pang'onopang'ono mpaka manja ali olunjika. Pang'onopang'ono bwererani ku malo oyambira ndi ulamuliro. Ngati mukufuna, mungathe kuchita masewerowa atakhala pampando kapena pa mpira wokhala ndi mapazi.
Zolinga: mapewa, biceps, kubwerera
7 - Kukhazikika kwa mpira kumutu
1) Gwirani mapepala apamtima pafupi ndi chifuwa chanu ndikuyika mapewa anu pamutu pa mpira ndi thupi lanu lonse pamalo apamwamba. Mapazi ayenera kukhala kutali ndi mtunda.
2) Kwezani mapulitsimodzi palimodzi pamwamba pa chifuwa, mitengo ya kanjedza ikuyang'aniridwa.
3) Pansi pang'onopang'ono kumbuyo kwa mutu wanu, kusunga kong'onong'ono kokha m'makutu anu.
4) Finyani makoswe anu pamene mukukoka mikono kuti muyambe malo pamwamba pa chifuwa.
Zolinga: mmbuyo, pachimake
8 - Kukhazikika Mphindi Mphindi Lambani
1) Yambani kugwadira ndi mpira kumanja kwanu.
2) Khalani kumbali yanu yamanja ndikudumpha pang'onopang'ono pampira ndikugwirana mkono.
3) Yendetsani kumbuyo kumbuyo kumbuyo kumbali. Dzendo lamanja liyenera kukhala likuwerama pansi.
4) Pang'onopang'ono tsambulani ndi kutsitsa mwendo wamanzere 8-12 nthawi ndiye amasinthane mbali.
Zolinga: miyendo, pachimake
9 - Single Leg Hamstring Bridge
1) Ugoneni kumbuyo ndi mawondo ogwada pambali, ndi mapazi apamwamba pa nyama
2) Finyani phokoso ndikukweza m'chiuno mumtsinje. Lembani pansi ndi kukweza m'chiuno kwa 8-12 kubwereza ndikubwezeretsanso mbali inayo.
Zolinga: zinyama, glutes, quads
10 - Njoka ya Mbalame
1) Kanika pamatumbo pazinayi zonse. Lembani mkono umodzi, tumizani m'mimba, ndikulitsa mwendo wotsalira kumbuyo kwanu. Bwerezani maulendo 8 mpaka 12 ndikusintha mbali.
Zolinga: pachimake, kubwerera