Imfundo yempilo elula iluncedo kuwo wonke umntu-kubantwana nakwabadala. Kodwa kuyimfuneko ukuba usebenze ngengqondo: ubungakanani kunye nobukhulu bomthwalo kufuneka bahluke ngokuxhomekeke kwiminyaka yakho
2 ukuya kwi-5 iminyaka
Kulo nyaka, umntwana ukhula ngokukhawuleza, ngoko kufuneka afunde ukuba ngumzimba wakhe ngokuqhelekileyo. Uphando kwiYunivesithi yaseMaldins uye wabonisa ukuba indlela efanelekileyo yokwenza oku kukukhwela okanye ukuhamba ngaphezulu, kwaye abo badala bafanele badlale badlale ibhola. Oku kuya kunceda umntwana ukuba atyelele ubunzima bakhe kwaye alawule kakuhle imisipha.
Zingakanani ukuzibandakanya? Khetha imizuzu eyi-15 yexesha lakho lokudlala ibhola kunye nomntwana wakho okanye nje ulahle ibhola komnye nomnye. Ukuba unako ukuthabatha umntwana kwidama - oku kulungile.
Yintoni oyenzayo? Ukuba umntwana wakho ufuna ukuqhuba okanye ukudlala, ungakhathazeki. Ukunyamekelwa kwabazali ngokweqile kunokubangela ukuphuhliswa kwamathambo, iingxaki zesisindo kunye nokungazinzi ekusebenzisaneni nabantu abadala. Kodwa musa ukuyidlula. Oomama abaninzi banxama ukunika umntwana kwicandelo elithile phantse kwii-diapers, ngokukodwa kuba amaziko enempilo namhlanje anika izinto ezahlukeneyo kwiintsana-ukusuka kwi-gymnastics elula ukuya kwi-yoga yomntwana. Kodwa, njengoko oogqirha bathi, zonke ezi ngcamango zichaphazelekayo kuphela kubadala, kuba zijoliswe ekuphuculeni inkqubo ye-cardiovascular system, ukuqinisa imisipha kunye nokuphuhlisa ukuguquguquka. Abantwana badinga into elula. Ukongezelela, kukho inkalo yengqondo: umntwana othunyelwe kwibhola okanye ebhukuda kwi-3, ngeminyaka eyi-10 yonke le mfundiso yenyama ingangena.
Ukususela kwiminyaka emi-5 ukuya kwe-18 ubudala
Olu xesha lokutshintsha kwe-hormone, ukukhula ngokukhawuleza nokuphuhliswa komzimba: unyaka abanamakhwenkwe abanokutyula ama-9 centimeters, amantombazana - angama-8. Into ephambili ngelo xesha ayikho kuphela ukunyusa ukukhula ngendlela elungileyo, kodwa nokuphuhlisa indlela yokuziphatha komntwana ephilileyo. emva koko uyisindise kwiingxaki ezininzi.
Zingakanani ukuzibandakanya? Ngokufanelekileyo, umntwana kufuneka ahlanganyele nayiphi na imfundo yempilo ubuncinane kwiyure imihla ngemihla. Kodwa ngakumbi, bhetele, ngoko ke kunye kunye neeklasi malunga neyure kufuneka kube kwindawo yokusebenza ngokomzimba - umntwana angadlala esitalatweni, ahambe nje, ahambe esuka ekhaya esikolweni, njl njl.
Yintoni oyenzayo? Ngethuba eliphakathi kweminyaka emi-5 ukuya kwe-10, amathambo omntwana ayengakhiwa ngokuzeleyo, ngoko imithwalo engqongqo ingonakalisa ukuphuhliswa kwayo. Ngoko ke, esikhundleni sokutsala izisindo nezikhwepha, mnike umntwana wakho ukuba ahambe, agibe okanye agibele ibhasikidi. Oku kuya kunceda umntwana akhule ngokukhawuleza kwaye akhusele ukuphuhliswa kokukhuluphala. Yaye indlela efanelekileyo yokufumana umntwana ukuba angene kwimidlalo kukuthenga i-inventory. Efanelekayo yonke into - ukunqumla intambo, i-badminton racket, ibhasikiti yebhaksi yasekhaya, njl.
Abantwana abadala (ukususela kwi-10 ukuya kwe-18) bafaneleke kakhulu kwimidlalo yokukhuphisana, kwaye kule nto banokukunceda ngisho nesikolo. Ngakolunye uhlangothi, nawe kufuneka usebenze njengomzekelo omhle kubantwana: uphando lubonise ukuba indlela yokuphila yobomi eqhubele phambili, ngakumbi abantwana babo bathanda imidlalo.
Ukususela kwiminyaka eyi-18 ukuya kwe-30
Kule minyaka, ukuzigcina ngokwakho kubaluleke kakhulu kuba umzimba wakho usebenza ngokugqibeleleyo. Ngoko sebenzisa ulutsha lwakho: xa uneminyaka engaphezu kwama-30, awuyi kukwazi ukuchitha iikhalori ezininzi ezinemizamo encinane enjalo. Ngoku lixesha lokuqinisa imisipha yakho kwaye uhlakulele umkhwa emzimbeni womthwalo.
Zingakanani ukuzibandakanya? Ubuncinane isiqingatha seyure ezintlanu okanye ngaphezulu kweveki. Kodwa oku kubuncinane. Efanelekileyo - imizuzu engama-30 yokutshajaza ngokulula imihla ngemihla, iyure ye-aerobics ngosuku okanye emibini, imizuzu emibini yokulula imitha okanye i-jogs ngeveki.
Yintoni oyenzayo? Ukugijima kungathatyathwa yi-aerobics efanayo, ukubhukuda okanye ibhasi. Ukwelula okuhle kuya kukufundisa kwiiklasi ze-Pilates okanye ze-Yoga. Akukho xesha? Thenga intambo yokusila kwaye unike ii-imizuzu engama-20 ngosuku - i-minus 220 kcal, intle kwintliziyo, ukuqinisa imisipha namathambo. Uze ufunde ukuhamba kwaye ugijime kwizitepsi.
Ukususela kwiminyaka engama-30 ukuya kuma-40 ubudala
Ngaphandle kwemfundo yempilo, uya kulahleka u-1-2% weesistim ubunzima ngonyaka kwaye usebenzise i-kcal 125 ngelilanga ngaphantsi kobuncinci. Ukongezelela, amathambo kunye namaqalo aqala ukudala - kuya kuba neentlungu, ukungakhathazeki, kuya kuba nzima nakakhulu ukuvuka emva kokulimala.
Zingakanani ukuzibandakanya? Malunga neeyure ezingama-4 ngeveki. Unokuya kwindawo yokuzivocavoca kwaye usebenze kwiimimululwazi okanye uthenge amadivaysi alula kumakhaya - okwandisa, amaqela e-rubber yezemidlalo, ama-dumbbells. Injongo yakho ephambili kukuqeqesha ngamandla. Yaye ungayikhohlwa malunga nebhajethi, kufuneka inikwe ubuncinane iyure ngeveki.
Yintoni oyenzayo? Indlela engcono yokuhlala encinci kwaye ugcine impilo yemathambo ukulayisha zombini iisifuba kunye nezihlunu. Kule nto, i-aerobics namandla okusebenzisa ubunzima zifanelekile. Kulabo abalingisa ukunyamezela, unokukwenza ibhoksi okanye ibhola yokukhangela.
Ukususela kuma-40 ukuya kuma-50 ubudala
Into ephambili yokutshatyalaliswa kweli phakade ngamathambo. Iisisiti azikwazi ukuhlaziywa, ukuhlambalaza ngokukhawuleza kunezisele ezintsha. Abasetyhini, umzekelo, balahlekelwa malunga ne-1% yethambo lemihla ngonyaka kude kube nokuqala kokuphuma kwesisu. Yaye emva kokuba iqala ukufumana i-fat deposits ngenxa yokungaphumeleli kwe-hormonal. Ukuzivocavoca rhoqo kuya kunceda ukuba kungabikho ukuphelisa, ngoko kukunciphisa le ngxaki.
Zingakanani ukuzibandakanya? Iiyure ezimbini okanye ezintathu zokuqeqesha amandla kunye neyure yokulula iiveki.
Yintoni oyenzayo? Ukuze uzuze ubunzima, yenza u-aerobics, u-fitness okanye uhambo lwezemidlalo. Thenga i-pedometer: ngemini kuyimfuneko ukubetha amanyathelo angama-16000, kunye nokuhamba ngokukhawuleza. Ukuba impilo edibeneyo ayivumeli umthwalo onjalo, iya kubhukuda okanye ngebhayisikili. Kabini ngeveki, thabatha imizuzu eyi-15 ukuphakamisa izisindo. Oku kuya kunceda ukuyeka ukulahleka kwemisipha yomzimba.
Ukususela kwiminyaka engama-50 ukuya kuma-60 ubudala
Emva komda weminyaka engama-50, uqala ukulahlekelwa ngama-80-90 amagremu emisipha ngonyaka. Oku kusebenza kubo bobabini nabasetyhini, kodwa isondo esomeleleyo, abaqhele ukusebenzisa amandla emisipha yabo, bahlupheke ngakumbi. Kwaye into engathandekiyo kukuba ukulahlekelwa kwemisipha yomzimba kuhlawulwa ngumlinganiselo weoli. Kubafazi, oku kubonakala ukuba lo mfanekiso uba yi-"apple" ebizwa ngokuba yi-apula - xa isiswini sisondela kwivolumu (uphawu olubalulekileyo luyi-80 cm). Ezi ntlupheko zikhokelela kwiingxaki ngentliziyo kunye neenkqubo ze-vascular kwaye zandisa ingozi yesifo sikashukela.
Zingakanani ukuzibandakanya? Iiyure ezimbini okanye ezintathu zamandla kunye nokusebenzisa i-cardio, iyure yokulula iveki.
Yintoni oyenzayo? Yenza imidlalo eyenza isivinini nokunyamezela. I-badminton efanelekileyo, i-tennis, ibhola yebhola-baqeqesha imisipha, musa ukuvumela intliziyo igugile kwaye iqinise i-skeleton. Ukuzivocavoca ngeendiza zeebhola zeebhola kunye neendwangu zokukhanya ziza kunceda ukugcina ithoni ye-muscle kunye nokuphuhlisa amanxeba.
60 nangaphezulu
Kule minyaka, ingqungquthela ifinyelela ukulahleka kobutyebi emzimbeni wakho, kubandakanya ukukhupha okukhusela amajoyina. "Ukulila", izicubu ziba buthathaka kwaye zilungelelanise umonakalo wangaphandle nangaphakathi, kwaye amathambo agubungelelana, okwenza ubuhlungu obukhulu. Ukongezelela, ngowe-1970 kunye no-1980, malunga nesiqingatha sezihlunu zakho ziya kuhlala, oko kuthetha ukuba kuya kuba nzima kakhulu ukudlala imidlalo. Ngenxa yokulahlekelwa kwethambo lomzimba, uya kuphinda ube phantsi ngaphantsi kweesentimitha ezimbalwa.
Zingakanani ukuzibandakanya? Ekubeni amandla onayo ayinalo kangangoko yayingama-30, zama ukunyamezela kakhulu kwisiqingatha seyure kathathu ngeveki.
Yintoni oyenzayo? Ukuze ungagxininisi amaqela athathaka ngakumbi, hamba ukubhukuda - ngoko uya kuqeqesha intliziyo kwaye uqinise izihlunu ngaphandle kokulimaza amathambo. Iimpawu ezahlukeneyo zamukelwa: ukubhukuda nge-crawl, brace kunye nasemva kweevili ezihlukeneyo. Ukusuka kwi-barbell ye-dumbbell kungcono ukunqaba. Endaweni yoko, zama i-Pilates, eveza izihlunu ngokuxhathisa umzimba, okanye i-Tai Chi (Tai Chi). Kuphela ukwenza okulungileyo nomqeqeshi - uya kukunceda uqonde umlinganiselo wakho kunye nemida yamathuba.
Masibhale. Nantsi ishedyuli yakho yokufaneleka yokuphila:
| Nini? | Yintoni endiyenzayo? | Bangaphi na? |
| 2-5 | Akukho nto engaphezulu. Ukuba umntwana ufuna ukuqhuba, musa ukuphazamisana naye | Ingakumbi i-merrier |
| 5-18 ubudala | Ukususela kwiminyaka emi-5 ukuya kwe-10-ukuqhuba, ukubhukuda, ukukhwela ibhasikidi. Emva kwe-10 ukudlala imidlalo kunye ne-sostoyatelnye iintlobo ze-soprta | Ubuncinane iyure imihla ngemihla, kunye neyure yomsebenzi wokukhanya (ukuhamba, umzekelo) |
| 18-30 ubudala | Ukugijima okanye ukuxumla kwi-aerobics kabini ngeveki, ukululaza ngosuku okanye ezimbini, ukwenza umzimba rhoqo ngosuku | Iyonke, malunga nemizuzu engama-40-50. ngosuku |
| 30-40 ubudala | Yenza i-aerobic, ibhokisi okanye ibhola yokukhangela, yiya kwindawo yokuzivocavoca | Iiyure ezi-4 ezidlulileyo ngeveki |
| 40-50 ubudala | Ukuhamba okungakumbi, ukuphakamisa izisindo | Imizuzu engama-15 nganye imihla - ukuphakamisa i-dumbbells; 16,000 amanyathelo imihla ngemihla |
| 50-60 ubudala | Dlala i-badminton, yenza i-yoga okanye i-Pilates | Iiyure ezingama-2-3 zokudlala kunye neyure yokulula ngeveki |
| ngaphezu kwama-60 | UPilato, sebenzisa iiPilates | Imizuzu engama-30. Amaxesha amahlanu ngeliveki |