Wonke umntu uyazi ukuba ukudlala inzuzo yezemidlalo kunoma yiphi ubudala. Nangona kubonakala ngathi impilo ayifani kwaye izihlunu azizinzi kakhulu. Kubalulekile ukusondela kule ngxaki ngolwazi lwalo mbandela kwaye ngaphandle kokunyaniseka okukhulu. Ixesha ligijima ngokungenakuxhomekeka. Sele sele siwela umqondiso we-40, singabi naso ixesha lokubona. Musa ukucinga ukuba ininzi yobomi ihlala. Emva kweminyaka engamashumi amane kuqala nje. Kwaye ngoku lixesha lokunyamekela impilo kwaye uqale ukuziqwalasela. Akungabazeki ukuba, ngeli xesha ubuchule bezenzo zamalungu amaninzi kunye nezixhobo zomzimba zinciphisa, kodwa ngomgudu wokuthanda kunye nomnqweno omkhulu wokuzixhasa kwifom, ngokugqithiseleyo uqalise kwimidlalo.
Kubonakaliswe ukuba ngemithwalo encinane incedo kumzimba mkhulu. Kwaye ukuphucula impilo kubalulekile. Kwaye ukuze ukwazi ukuba nini na ixesha elingakanani uqeqesho, sikunika iingcebiso .
Okokuqala, i-cardiologist iyadingeka. Okwesibini, ungalibali ukuba kufuneka ukwandise umthwalo ngokuthe ngcembe. Siqala naluphi na umsebenzi ngokuncinci kwezinto ezifezekileyo, ukongeza usuku ngalunye ukuya ku-5-10. Kwakhona akunakwenzeka ukunciphisa umthwalo. Ukungafani kuphela ukugula okanye ukungabikho komsebenzi kwithuba.
Masibuyele kumbuzo oyintloko, othakazelisa bonke abo bathetha ukungena kwimidlalo. Luhlobo luni lwemidlalo lokukhetha umfazi emva kweminyaka emashumi mane ukuba uzive ngendlela? Impendulo yokubambisana ilula. Ukufaneleka, ukuqhuba, i-aerobics, yonke into iya kusebenza.
Inzuzo.
Into ephambili kukuba umdlalo owukhethayo, kukukholisa. Kwaye inzuzo yempilo yakho inokukwenza imisebenzi eqhelekileyo: ukunyuka kwezitepsi, ukuhamba emoyeni omtsha, okanye ukucoca kwinqanaba lezindlu.
Ubungakanani.
Yiba nesineke uze ufike kwiiklasi. Khumbula, awukwazi ukuphazamisa nokuyeka, kungenjalo kuya kufuneka uqale kwakhona. Ukuqala kokusebenza kufuneka kube phakathi ngokubanzi kunye nokuhlala imizuzu engama-25-30 ngosuku. Iiklasi ezifanelekileyo ziza kuba ngama-3-5 ngeveki.
Kwiiklasi zakho, faka izivo zocinelo, ukukhupha, ukunyuka kwe-push-ups. Kancinci ukwandisa inani lemisebenzi. Zonke ezi zivivinyo zinika umthwalo kwimisipha. Iindlela zokusebenzisa iindlela ezahlukeneyo zamaqela ezihlunu. Umzekelo, ngolunye usuku emva kunye neengalo, enye-isisu kunye nemilenze.
Ukuqeqesha ngokuzonwabisa.
Musa ukulibala ukuba yonke imfundo kufuneka ikukholise. Ngoko khetha izinto ozifunayo, uze uzikhethele nabanye. Ukuze wenze izifundo zifumaneke, kwaye ungabona umphumo, kufuneka ukhumbule ngokutya okufanelekileyo. Ngethuba lemidlalo, umzimba ulahlekelwa ngumlinganiselo obanzi, kwaye ukuba awuzalisekanga izibonelelo zawo, izihlunu zingaphalahla kwaye zenzeke. Ngoko ke, qi niseka ukuba uphuze amanzi, bobabini ngexesha loqeqesho kwaye emva kwabo. Namela ingqalelo ukuba ngexesha lokuzilolonga liyakwandisa umthwalo kumalungu, ngoko ke, kuyimfuneko ukwandisa inani lezinto ezinokutya kwe-calcium ekudleni kwakho. Ayinokuba yimveliso yendalo nje kuphela, kodwa iivithamini zokwenziwa. Lapha ukhetho lenu. Musa ukuqhubela phambili. Oku kunokukhokelela kwimiphumo emibi. Ukutshatyalaliswa - ukuphumla. Ukuba uvakalelwa ubunzima kwiimisipha emva kokuqeqesha, ngoko kulungele ukunciphisa umthwalo.
Khumbula, ubuhle kunye nempilo kufuna umnikelo. Kwaye kuya kuba nzima kuphela ngeveki yokuqala, kwaye imidlalo iya kuba yinto eqhelekileyo kuwe. Ngokuqinisekileyo iya kwiinjongo. Khawucinge nje ngomfanekiso omuhle oza kuba ngowakho ngenxa yokuqeqeshwa kwakho. Kwaye imeko? Uza kuziva uneminyaka engama-10. Zibukele kwisibuko uze ukholelwe ukuba ubomi kwiminyaka engama-40 sele iqalile.
Uhlobo lwemidlalo.
Kwakhona, ukubuyela kumbuzo oyintloko wendaba yethu malunga naluphi uhlobo lwemidlalo lokukhetha umfazi kwiminyaka engama-40, ndifuna ukugxininisa injongo enokuzibekela yona, enenjongo yokungena kwimidlalo. Ukuba umnqweno wakho kukunciphisa umzimba, ngoko kufuneka wenze i-aerobics. Ngenxa yokuba ukunyuka kwe-aerobic kwandisa ukuphindaphindwa kwemivalo yesifo senhliziyo, okwandisa inqanaba leenkqubo zokuxilisa, ngokukhawuleza zivutha iikhalori ezongezelelweyo. Kodwa emva koko, bangaphi abantu, iinjongo ezininzi. Abaninzi abafazi beli minyaka, xa bathetha ukungena kwimidlalo, bafuna ukuphucula impilo yabo. Ngoko ke, sikunikezela ngokufutshane emidlalo ekhuthazwa yiingcali kubantu besetyhini kwiminyaka engama-40:
1. Ukubhukuda - lolu hlobo lwemidlalo lunika umthwalo entliziyweni ngaphandle kokuhlambalaza amanxeba. Ukutyelela ikhefu kufuneka kucwangciswe ngamaxesha ama-4-5 ngeveki. Kuya kuba luncedo lokubhukuda kunye ne-aqua aerobics.
2. I- Yoga imidlalo abafazi abaninzi bathanda ukukunceda ukugcina ukuguquguquka nokugcina ithoni yomzimba wakho.
3. Ukuqhuba okanye ukuhamba- ukhetha lo mdlalo, nje ugijimi. Nangona inzuzo enkulu iya kubangela ukuhamba kwezemidlalo.
4. Ukuhamba ngebhayisikili - lo mdlalo unceda ukugcina izihlunu ze-back in tonus (ubunzima bezinto ezininzi zabasetyhini beli xesha). Kwakhona, ukuhamba ngebhayisikili kwandisa ithoni yemilenze, ekhonza njengokuthintela i-cellulite.
5. Amandla okusebenzisa amandla - ukusebenzisa ii-simulators kwiminyaka engama-40 kunceda ukugcina umzimba ngezwi kunye nokugcina ivolumu. Ukubandakanyeka kwingqesho kwiimimulator akuyimfuneko, sebenzisa ubunzima obuncinane kwaye ufezekise ngokufanelekileyo imveliso, kuyinqweneleka phantsi kolawulo lwezakhono.
6. Ukuzilolonga ukuqinisa umva - ukugcina ixesha elide kunye nokuphelisa imithwalo yokubuhlungu yintlungu kunconywa kubasetyhini iminyaka engama-40 nangaphezulu. Ukwabela phakathi kweveki ithuba lokukwenza le mi sebenzi. Ukubonisana okufunekayo kwingcali yokuphepha ukulimala emva.
Ekugqibeleni, ndifuna ukuthetha oko, kungakhathaliseki ukuba yintoni uhlobo lwemidlalo okanye ubunzima bokuzilolonga ukuba kukhethe umfazi, umphumo ungadangalisa. Into ephambili ngumnqweno wakho omkhulu kunye nenkolelo kumandla akho. Kwimeko nayiphi na into, abantu ababandakanyekayo kwimidlalo banokuzithemba ngakumbi, bahlawule ingqalelo kwizinto ezincinci, kwaye ngenxa yoko, banomdla kakhulu. Ukuba isimo sakho sangaphakathi sisesiphezulu, ngoko uya kubonakala ukhangeka kunoma yiphi ubudala.