Lo Fitfluencer Oneminyaka Engama-75 Uveze Ubuqili Bakhe Bokwenza Ukuzivocavoca Okusebenza Kakhulu Kusebenze Ekhaya

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Bheka i-Instagram kaJoan MacDonald futhi kucace bha ukuthi isithonjana seminyaka yobudala engama-75 sithanda isikhathi esihle sokuqeqesha isisindo. Ukusuka kuma-squat bar box squats kuya ku-dumbbell deadlifts, uhambo lukaMacDonald lokuqina lubandakanya konke ukuhamba okunesisindo ezincwadini Kodwa iMacDonald nayo inesu lokufanelekela ukuzivocavoca ngempumelelo futhi okuyinselele lapho ingenakho ukufinyelela emishinini, futhi yabiwe ifilosofi yakhe nabalandeli bakhe. (Okuhlobene: Lo Mshisekeli Wokuqina Weminyaka Engama-74 Udelela Okulindelwe Kuwo Wonke Amazinga)

Kokuthunyelwe okusha kwe-Instagram, u-fitfluencer (aka @trainwithjoan) wabelane ngamavidiyo akhe amabili enza imigqa, ukuzivocavoca okubhekiswe kakhulu emisipheni emikhulu yangemuva (njengama-lats nama-rhomboids) ngenkathi ishaya amahlombe, ama-biceps, nama-triceps. Kuvidiyo yokuqala, iMacDonald yenza umsebenzi emshinini womugqa osekelwe esifubeni, inketho umuntu ojwayelekile okungenzeka angakwazi ukuyifinyelela ekhaya. Esiqeshini sesibili, iMacDonald yenza uhlobo lokuzivocavoca ekhaya-oluhle kakhulu. Ngalesi sikhathi, uhlala phansi, ubambelele emaphethelweni ebhande lokumelana eliboshwe ezinyaweni zakhe, bese ebuyisa leli bhande ukwenza imigqa. (Kuhlobene: Buka u-Joan MacDonald Deadlift oneminyaka engu-74 ubudala futhi Ushaya Irekhodi Elisha lomuntu siqu)

Kumagama-ncazo akhe, uMacDonald uchaza ukuthi ukwenza imigqa ngebhande lakhe lokumelana neleveli emaphakathi, ne-loop ukumelana kusese "nzima," nokuthi ngokujwayelekile uzolungisa isikimu sakhe se-rep lapho esebenzisa ibhendi ukumelana kunezisindo zomthwalo. (FYI - ungase futhi usebenzise ibhendi eyodwa, ende eneziphetho ezimbili, njenge-TheraBand, futhi uzwe ukusha okufanayo.)

"Isihluthulelo sokwenza umsebenzi wasekhaya uphumelele uwukuqinisekisa ukuthi wenza ama-reps amaningi njengoba kudingeka ukuze uqede imisipha yakho," kubhala uMacDonald. "Ngingase ngenze ama-reps angu-10 kuphela ejimini ngesisindo esinzima, kodwa ngamabhendi nama-dumbbell alinganiselwe ngingenza ama-reps angu-16 noma angu-20. Ngokuyisisekelo ngizokwenza ama-reps amaningi njengoba kudingeka ukuze ngishise kahle." (Okuhlobene: Izinzuzo Zamabhendi Okumelana Nakho Zizokwenza Ucabangele Ukuthi Udinga Izisindo Yini)

Futhi isu lakhe liyahlola. Yebo, ukusebenzisa isisindo esinzima ngenani eliphansi lama-reps kulungele ukukhulisa imisipha namandla. Kepha-ke kuyinto kungenzeka ukwakha amandla emisipha futhi ukubekezela ngokumelana nokukhanya okulula noma ukuqina komzimba kuphela. Ukuqhubeka uphonsela inselelo imisipha yakho kubalulekile, kepha ukufaka isisindo esandayo akuyona ukuphela kwendlela yokwenza lokho. Uma usebenzisa isisindo esilula noma ungasisebenzisi nhlobo, ungakhuphula inani le-reps oyenzayo - futhi / noma wehlise isikhathi osiphumula phakathi kwamasethi - ukufeza imiphumela efanayo njengoba ubungenza ejimini nemishini emikhulu. UMacDonald ucacisile ukuthi uzokwenza ama-reps amaningi adingekayo kuze kube yilapho ezwa "ukusha okuhle," okuhambisana nomthetho odumile wokuqeqesha isithupha: Uma ungazizwa sengathi ama-reps ambalwa okugcina anzima, sekuyisikhathi khulisa ama-reps akho noma wengeze isisindo esiningi.

Ukuhambisa izinto ezisindayo ejimini kungazizwa kumangalisa futhi kungasiza ekufinyeleleni imigomo eminingi yokuqina, ngokungangabazeki. Kepha njengoba iMacDonald ibonisa, kungenzeka futhi ukulingana nokuzivocavoca okuyinselele usebenzisa amathuluzi alula namancane khona lapho ekhaya.

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