25-30 ubudala
Ixesha lokugqibela ubalekele kwiklasi yezemfundo? Khumbula, emva kweminyaka engama-25 ubona ukuba xa ulahlekelwa isisindo, izihlunu zilahlekelwa yintetho. Kule minyaka, sihlala siqalisa abantwana, kwaye umnqweno wokubuyela kwisiqhelo ufike ngexesha!
Kuwe:
Buyela kwimvelaphi! Khumbula into oyenzayo kwiminyaka yakho yesikolo. Qala ngokuhlawulwa kwimihla ngemihla kwisigamu seyure ngosuku. Thatha ixesha lokuzilolonga ekuqhubeni amabhayisikili, athenge iDVD ngeendlela zokuzilolonga. Akudingeki ukuba uhlalutye kwiintlobo ezinzima kwiiklasi ze-aerobics. Yonke iminithi ibalwa kuwe! Umzimba ngokwawo uya kukhumbula umthwalo ofanelekileyo, kubalulekile ukuqala ukufudumala. Ngomhla, yongeza imilenze yokulula okanye i-Yoga postures.
Ukuzivocavoca kulula kumaphephandaba
Yima kuzo zonke iine, uxinze isisu sakho kwaye uphendule imilenze yakho, umqolo wakho uphelele, uhambelana nomgangatho. Phinda amaxesha angama-10 ngomlenze ngamnye.
30-35 ubudala
Umzimba ugcwele ngokupheleleyo. Ukhangeleka kakuhle, kodwa unokongeza i-4-5 kg. Ukutya okunamandla kukugqithisa kuphela iingxaki zokulinganisela. Ukungabikho kwezemidlalo, kule minyaka, ukuguquguquka kunye nomlinganiselo wokulinganisela ulahlekile.
Kuwe:
Ixesha lokuqeqeshwa kwamandla, kufuneka uxhase ukuhamba kwamalungu. L Kule minyaka, kukho iingxaki ngamahomoni angakhokelela ekudakaleni. Nawuphi na umsebenzi osebenzayo uya kunceda ukunyamezela. I-Yoga ifanelekile kuwe, thabatha imisebenzi elula kakhulu phantsi kokukhokelwa ngumfundisi. Ngobunzima obukhulu, khetha isinyathelo se-aerobics, ukubhukuda, i-aqua aerobics.
Ukuzilolonga okulula kweetoni zezandla
Hlala phantsi, uqonde isihlalo sesitulo ngezandla zakho, slide kuze kube yilapho iplavis ingaphantsi kwesihlalo. Buyela kwisikhundla sokuqala. Phinda kathathu.
35-45 ubudala
Uyazi kakuhle yonke i-pluses yakho kunye ne-minuses! Qhubeka uqhuba umdlalo oqhele ngawo. Ukunciphisa ngokuthe gqolo kwi-estrogen kwenza amaninzi afumaneke engozini. Zama ukuqalisa ukwenza iqela kwiqela lezempilo, nangona ungakaze wenze oku ngaphambili kwaye wenze ukuziqeqesha.
Kuwe:
Thenga iintsimbi ezincinci kwaye uzivocaye ngokuzilinganisela. Musa ukuvila, ngezikhathi ezithile ukulinganisa uxinzelelo lwegazi, ushukela wegazi kunye ne-cholesterol. I-Cardio-operation iya kunceda ukubuyisela ukujikelezwa kwegazi okuphazamisekileyo. Ukunciphisa izinga lokushukela, ukuba likhula, kubalulekile ukuba uhambe rhoqo ngokukhawuleza-ukuze udibanise, kodwa usenokuthetha xa uhamba. Lo ngumthwalo obalulekileyo. Ukubhukuda, ukudansa, ukunyuka kwezitebhisi kunceda ukugcina ukuhamba kwamalungu kunye nokuziqinisa (kwakhona kwakhona, khumbula ukuba umsebenzi wesikolo oqhelekileyo awuyi kuthatha indawo yokuzivocavoca). Ngomsebenzi ohlala phantsi e-ofisini, kunokubakho intlungu emva. Mamela umzimba wakho kwaye emva kokubonisana nomqeqeshi wenza kanye loo mazenzelo aya kunceda, kunokuba unyuse ingxaki. Ngaba uqeqesho olululayo (i-pilates), oku kuya kunceda umva wakho, oya kufumana inkxaso ngenkxaso ye-corset muscle. Ukuba ubunzima obuninzi bongezwa kwinqeni, i-cardio iya kunceda. Nangona amaxesha athile aphunga, kuyimfuneko ukuba usebenze!
Ukuzivocavoca okulula kokumisa kunye namalungu
• Hlalani kwi-ballball, ngezandla zenu ziqonde ibhola emva, iinyawo phantsi. Bhoxa esiswini sakho uphakamise umlenze owodwa kufana nomgangatho. Bamba kwaye uhla, utshintshe unyawo lwakho. Gcina ibhalansi yakho.
• Hlala phantsi esihlalweni, ukukhiya ixesha elincinane kwisentimitha ukusuka esihlalweni. Izandla zihanjiswe phambili. Phinda kathathu.