Ukuzivocavoca okweqa iminyaka

-Delile

• Buyekeza kwe-

Uma usebenza ngokwanele, cishe uqinisekisiwe ngomzimba omncane, onamathoni, onomdlandla. Kepha kunokuningi kokusebenza kunezinzuzo zobuhle. Ukuvivinya umzimba njalo kuvimbela ukuzuza kwesisindo kanye nokulahleka kwamathambo, kukhuthaza imisipha namalunga aqinile, futhi kukhonjisiwe ukuthi kusiza ekunqandeni ezinye izifo ezingamahlalakhona.

Futhi yize kungakephuzi kakhulu ukufika esimweni esihle, maningi amathuba okuthi ubukeke futhi uzizwe ungcono kakhulu uma ugxila ekuvivinyweni okuthile ezigabeni ezahlukene zempilo yakho.

Kungakho i-SHAPE ibhalisele i-Palm Beach, eFla.-based Reebok University umqeqeshi uJoy Prouty ukuthi adizayine uhlelo lweminyaka eyishumi neshumi olwenzelwe wena nje. "Njengoba iminyaka idlula, abesifazane abaningi banamathela emisipheni ebuthakathaka, ukuqabula nokukhukhumeza nokuqina okhalweni," kusho uProuty. "Uhlelo olubhekana nezinkinga umzimba wakho obhekene nalo manje luyindlela engcono yokuvimbela lokho."

Umgogodla walolu hlelo lokuzivocavoca umzimba uyindlela esebenzayo yokumelana nemisipha eminingi. Hlanganisa lokho nemiyalelo yethu ye-cardio, iminyakazo yebhonasi nemihlahlandlela eqondise izidingo zakho ezithile eminyakeni yama-20s, 30s kanye nama-40s, futhi uzobukeka futhi uzizwe ungcono kakhulu kusukela onyakeni owodwa kuya komunye.

UHLELO

Kulungele Qala ukujima ngakunye ngemizuzu emi-5-10 ye-cardio ene-low-intensity, emshinini osebenza zombili izingalo zakho nemilenze yakho.

Imihlahlandlela yokuzivocavoca Izinsuku ezimbili kuya kwezintathu ngeviki ngezinsuku ezingalandelani, yenza amandla ayisisekelo anyakaze ngenhla bese ilitshe lihambela iqembu lakho leminyaka emakhasini alandelayo. Yenza amasethi angu-2-3 okunyakaza ngakunye, uphumule iminithi elingu-1 phakathi kwamasethi. Ngosuku loku-1, yenza izikhathi ezingu-8-12 ngezisindo ezisindayo ukuze wakhe amandla; ngosuku lwesi-2, yenza izikhathi ezingu-12-15 ngezisindo ezilula ukuze wakhe ukukhuthazela. Uma ukhetha usuku lwesithathu, landela amasethi kanye neziphindaphinda zosuku 1 noma usuku 2. Njalo sebenzisa isisindo esanele ukuze ukhathale imisipha yakho ngokuphindaphinda kokugcina kwesethi ngayinye.

Abe Rx Ngemuva kokuphothula konke ukuhamba kwamandla, yenza amasethi ama-2 we-15-20 reps wokuzivocavoca kwesisu okukhethile, njengama-crunches, ama-curls abuyela emuva kanye nama-oblique twists.

Yehlisa umoya Qeda ukuzivocavoca ngalunye ngokwelula yonke imisipha yakho emikhulu, ubambe ukwelulwa ngakunye kuze kube seqophelweni lokungezwani okuncane imizuzwana engama-30.

ICardio umphelelisi Hlela ukuthola imizuzu engama-20-45 ye-cardio, izinsuku ezingama-3-5 ngeviki, ubukhulu obuhlukile, ubude nomthelela wokuvimbela ukulimala nokusebenza komzimba wonke. Faka phakathi izinsuku ezingu-1-2 zokuqeqeshwa kwesikhashana (izikhathi ezishintshayo zomsebenzi osheshayo nonejubane eliphansi). Izikhawu zikuvumela ukuthi ucindezele imikhawulo yakho futhi uthuthukise amandla we-aerobic, uthuthukise imetabolism futhi ushise amakhalori. Bona uhlelo lweqembu lakho leminyaka ngamasu athile.

Uyaqala nje? Uma umusha ukuzivocavoca umzimba, yenza uhlelo lwamandla ayisisekelo ngaphandle kokungeza ukuhamba okuqondiswe eminyakeni ethile, kanye nokusebenza okungu-3-5 kwe-cardio njengoba kuchaziwe kuCardio Complement (ngenhla), amasonto ayisithupha. Ngemuva kwalokho, uzoqina ngokwanele ukulandela izincomo zamandla nezenhliziyo yeqembu lakho leminyaka.

Izinkomba zokuqhubeka Ngenkathi lolu hlelo lwenzelwe ukukunikeza uhlobo lokuzivocavoca umzimba wakho oludingayo kusuka kuma-20s kuya kuma-40s akho, kubalulekile ukushintsha ukuzivocavoca kwakho njalo ezinyangeni ezimbalwa. Sebenzisa lolu hlelo amasonto ayi-8, bese uxuba izinto amasonto ayi-8 nokunye ukusebenzisa amandla okufana nalokho okutholakala ku-SHAPE.

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