Ungaziqeqesha kanjani ngemuva kweminyaka engama-40

Akukephuzi kakhulu ukuqala ukuvivinya umzimba, kodwa kubalulekile ukuqonda ukuthi ukuvivinya umzimba kuyazuzisa uma kwenziwa ngokuhlakanipha. Ukukhetha okungalungile komthwalo kungandisa ukulimala okudala futhi kubangele ukulimala okungenakulungiseka empilweni. Kakade ngemva kweminyaka engama-30, abesifazane baba sengozini enkulu ngenxa yokushintsha kwama-hormone kancane kancane. Abesifazane abaqeqeshwe kahle akudingeki bashintshe kakhulu uhlelo ngemva kokufinyelela eminyakeni ethile, futhi kulabo abangenalo ulwazi olude lokuqeqeshwa ngemuva kwemihlane yabo, kubaluleke kakhulu ukuqala ukuqeqeshwa ngendlela efanele futhi bacabangele izinguquko ezihlobene neminyaka.

 

Indlela yokuqeqesha owesifazane ngemva kweminyaka engama-40

Le mithetho izophinde isebenze kwabesifazane abaneminyaka engama-30 abebekade bengawuvivinyi nhlobo, noma bangene kwezemidlalo ngamakhefu amade. Izinhlobo ezahlukene zemisebenzi yokuqeqesha zithinta umzimba ngezindlela ezahlukene.

Ukuqeqeshwa kwe-Anaerobic (amandla) kuqinisa izicubu zemisipha namathambo, okubaluleke kakhulu kwabesifazane 30+ (i-calorizer). Ukwehla kwezinga lamahomoni ocansi kuhlanganisa ukuwohloka kwesisindo somzimba kanye nokuncipha kwesakhiwo samathambo, esigcwele ukwehla kwezinqubo ze-metabolic kanye nokuthuthukiswa kwe-osteoporosis. Ukuqeqeshwa kwamandla kanye namaprotheni anele ekudleni kunciphisa lezi zingozi.

Ukuqeqeshwa kwe-Aerobic (i-cardio) kuqinisa imisipha yenhliziyo futhi kuthuthukisa ukukhuthazela jikelele. Njengoba ukwehla kwezinga lamahomoni ocansi kuhlotshaniswa nokuthuthukiswa kwezifo zenhliziyo, kubalulekile ukuthi abesifazane bahlanganyele ku-cardio.

Ukwelula (ukwelula) kugxile ekuthuthukiseni ukuguquguquka kwe-ligamentous apparatus kanye nokwenza ngcono ukuhamba kwamalunga, noma kunjalo, kunzima kakhulu ukufeza ukuguquguquka okuphawulekayo komzimba ngemva kwe-30, ngakho-ke, ukwelula kufanelekile ukusetshenziselwa ukuphumula imisipha nokuvimbela. izifo zamalunga kanye nemigqa.

Ngokwezincomo zamanje ze-WHO, abantu abaneminyaka eyi-18-64 kufanele:

 
  1. Yenza izivivinyo zamandla amaqembu amakhulu emisipha okungenani izikhathi ezi-2 ngesonto;
  2. Ubuncane bemizuzu eyi-150 ngeviki yama-aerobics anamandla amaphakathi, noma ubuncane bemizuzu engama-75 ngeviki yama-aerobics anamandla kakhulu. Inani eliphelele lomsebenzi wokuvivinya umzimba ngeviki imizuzu engama-300, okuhlanganisa ukuvivinya umzimba okunamandla, ukujima okunamandla okumaphakathi nokuhamba isikhathi eside;
  3. Okungenani amaseshini ama-3 ngeviki kufanele anikezwe ukulinganisa ukuqeqeshwa.

Ukuhlanganisa konke okungenhla kulula - yenza nje ukuqeqeshwa kwamandla ejimini kathathu ngesonto, yenza imizuzu engu-20 ye-cardio nokwelula ngemva kweseshini ngayinye, futhi ngezinsuku ezingezona zokuzivocavoca ungakwenza ekhaya, uye echibini noma uhambe. uhambo olude.

Ukuqeqeshwa kwamandla kwabesifazane abangaphezu kweminyaka engama-40

Uma ungakaze wenze ukuqeqeshwa kwamandla isikhathi esingaphezu konyaka noma ungakaze wenze lutho ngaphambili, udinga ukuqala ngohlelo olulula lwabaqalayo futhi ululungise ezicini ezithile zomzimba wakho, uma kunesidingo.

 

Izincomo ezibalulekile:

  1. Sebenza wonke amaqembu emisipha ngesikhathi esisodwa izinyanga ezingu-2-3. Lesi yisikhathi esanele sokwenza inqubo ekuzilolongeni okuyisisekelo.
  2. Gwema umthwalo we-axial emgogodleni (ama-squats, ama-deadlifts, ukugoba imigqa, ukucindezela kwebhentshi) - izinguquko ezihlobene nobudala zenza umgogodla ube sengozini ikakhulukazi, ngakho-ke zama ukwenza izivivinyo ngenkathi uhlezi futhi ulele. Esikhundleni se-squats, yenza ukucindezela kwemilenze, esikhundleni sokugoba phezu kwemigqa - sebenzisa amandla noma i-horizontal block traction, sebenzisa ngemuva kwethanga hhayi nge-deadlifts, kodwa nge-hyperextension nokugoba kwemilenze ku-simulator.
  3. Qala ukuzivocavoca kwakho ngokusebenza ngamaqembu amancane emisipha - lokhu kubizwa ngokuthi isimiso sokukhathala kwangaphambi kokukhathala, lapho uqala ukunikeza umthwalo ongawodwa emisipha, bese wenza ukuzivocavoca okuyisisekelo, lapho umthwalo uwela emisipha engakhathali, ezovumela. ukuze usebenze iqembu lemisipha elinesisindo esincane kanye nengozi encane kumalunga nemigqa. Lokhu kusho ukuthi kuhle ukwenza noma ukunwetshwa noma ukugoba kwemilenze ngaphambi kokucindezela umlenze.

I-Cardio yabesifazane abangaphezu kweminyaka engama-40

Ukujima kwe-Cardio kuhle empilweni yenhliziyo futhi akulungele imisipha, ngakho-ke kuyancomeka ukuwenza kanye nokuqeqeshwa kwamandla.

 

Izincomo ezibalulekile:

  1. Qala ngemizuzu engu-10 ye-cardio ngemva kwamandla, kancane kancane ukwandisa isikhathi kumaminithi angu-20-30;
  2. Ngezinye izinsuku, qala ngemizuzu engu-20-30 ye-cardio, kancane kancane ukwandisa isikhathi kumaminithi angu-45-60;
  3. Naphezu kwezinzuzo ezinkulu ze-HIIT, uma ungakaze ukwenze ngaphambili, sondela ekuqeqesheni okujulile ngokuqapha - yenza izikhawu zokukhanya, hhayi izikhathi ezingaphezu kwezingu-2 ngesonto, kancane kancane ukwandisa ukuqina. Isibonelo, qala ngezikhawu ezine zokugijima okulingene umzuzu nokuhamba ngokushesha imizuzu emi-3. Khulisa isikhathi sakho sokugijima noma isivinini futhi unciphise isikhathi sakho sokuhamba ngomsebenzi ngamunye. Uma umzimba ukujwayela, khulisa inani lezikhawu;
  4. Gwema ukuqeqeshwa okujulile kokugxuma, isinyathelo sokuvivinya umzimba, ukugijima ku-asphalt ezicathulweni ezingakhululekile. Njengoba kushiwo ngenhla, izinguquko emazingeni amahomoni kunciphisa ukuminyana kwamathambo, futhi iqakala liyindawo esengozini kakhulu lapho wenza ama-aerobics. Ngaphezu kwalokho, umgogodla nawo ubhekene nokushaqeka.

Ukwelula kwabesifazane ngemuva kweminyaka engama-40

Ukuvumelana nezimo kungokwemvelo kithi ngokofuzo. Kungathuthukiswa, kodwa uma ungazange uhlale ku-twine ngaphambi kweminyaka engu-16, emva kweminyaka engu-30 sekwephuzile kakhulu ukukwenza. Sebenzisa ukwelula ukuze uphulukise futhi uphumule.

 

Izincomo ezibalulekile:

  1. Njalo welula imisipha yakho ngemva kokuzivocavoca.
  2. Ngeqembu ngalinye le-muscle, kufanele kube nokuzivocavoca kwe-1-3 - iqembu elikhulu le-muscle, ukuzivocavoca okuningi.
  3. Yelula ngokushelelayo ngaphandle kwama-jerks angadingekile, uhlale endaweni yokugcina imizuzwana engu-15-20.
  4. Ungakwazi ukwelula ngosuku oluhlukile, kodwa kuphela emisipha efudumele.

Lungiselela ukuzilolonga isikhathi eside. Ukuze ufinyelele izinga elimaphakathi lokufaneleka ngendlela enekhono, kuzothatha unyaka wokuqeqeshwa okuvamile (i-calorizator). Uzobona imiphumela yokuqeqeshwa ngendlela yokunciphisa isisindo samafutha, ukuthuthukisa ukuma kanye nenhlalakahle evamile ezinyangeni ezimbili, inqobo nje uma unokudla okuhlelekile kahle, iphethini yokulala nokulawula ukucindezeleka. Kudingeka ube nokulindela okungokoqobo, njengoba ukuqeqeshwa ku-20 futhi ku-40 kuhluke kakhulu, kanye nekhono lomzimba. Uma wenza konke ngendlela efanele futhi ungaboni imiphumela, udinga ukubonana nodokotela, mhlawumbe ungene esikhathini sokuya esikhathini futhi udinga ukulungisa isizinda se-hormonal.

 

shiya impendulo