Imiyalo eyi-10 Yokuqina Kobaba Ngaphezu kwama-40

-Delile

• 1. Ungangeqi ukufudumala
• 2. Ungabi matasa kakhulu
• 3. Uzogxila ekuguquguqukeni
• 4. Ungayinaki
• 5. Uyoshintsha ukusebenzisa kwakho
• 6. Ungakufakazeli
• 7. Uyakubeka ukuncintisana emva kwakho
• 8. Ungalaleli i-‘Glory Days ’ebhalwe nguBruce Springsteen
• 9. Kufanele unakekele ibhakede lakho
• 10. Nawe kufanele unake okungena emzimbeni wakho

Ngesinye isikhathi ngangiyi-badass. Ran imayela elingaphansi kwemizuzu eyisithupha. Benched phezu 300. Wancintisana kickboxing futhi jiujitsu futhi won. Nganginejubane elikhulu, ngihudula kancane, futhi ngisebenza kahle emoyeni. Kepha lokho kwakukade kwenzeka.

Ukuba ngumuntu okhulile kwashintsha konke lokho. Izandla eziningi ngesikhathi sami zishiye isikhathi esincane sokuzivocavoca. Umzimba oseminyakeni engama-40 awakhi izicubu noma ushise amanoni njengaleyo enganginayo emashumini amabili eminyaka edlule. Amalunga ami abuhlungu kakhulu. Konke kuthatha isikhathi eside ukuthola kabusha.

Kodwa leso akusona isizathu sokuyeka imfanelo. Ukutadisha ngemuva kokufunda kukhombisa ukuthi imizimba yethu iyisimo "sokuyisebenzisa noma esilahlekile". Uma sihlala sikhuthele isikhathi eside, sihlala sikwazi ukusebenza isikhathi eside.

Emthanjeni wokuthi "ngenza amaphutha ukuze ungadingi," nayi imiyalo eyi-10 yokuqina kwamadoda njengoba engena eminyakeni yobudala obuphakathi. Uma ubalandela, umzimba wakho uzokubonga kahle uze uthathe umhlalaphansi.

1. Ungangeqi ukufudumala

Njengoba sikhula, imisipha yethu nemisipha yethu iyaguquguquka futhi iba ngaphansi kokulimala. Ukufudumala okuqinile kwemizuzu eyi-10 kuya kwengu-15 yokunyakaza kokukhanya (hhayi ukunwebeka okunganqamuki, okungakwazi empeleni imbangela umonakalo lapho uqeda ukubanda) kusiza ukumelana neqiniso elingenakugwenywa. Sekuyisikhathi sokuqala ukucabanga nge-warmup hhayi njengento oyenzayo ngaphambi kokuzivocavoca, kepha kunalokho ingxenye yokuqala kokuzivocavoca.

2. Ungabi matasa kakhulu

Ubudala obuphakathi nesikhathi esidingekayo. Izingane, oshade naye, umsebenzi, umphakathi wakho, futhi mhlawumbe umzuzu wokwenza uzungu lokuzilibazisa ukushiya amahora ambalwa kakhulu ngosuku ozolichitha ubungqabavu. Kepha kufanele ukwenze kwenzeke. Nazi izinketho ezimbalwa eziqinile:

• Vocavoca umzimba ekuseni kakhulu, ngaphambi kokuba izinto zihambe kabi ngosuku lwakho okunganciphisa isikhathi sakho sokuzivocavoca.
• Yenza ukuzivocavoca kube yingxenye edingekayo yemisebenzi yakho yansuku zonke. Isibonelo, ibhayisikili ukusebenza.
• Ukuzivocavoca nomndeni wakho (ngenza i-jiujitsu nendodana yami) ukuhlanganisa isikhathi sekhwalithi nokuzivocavoca umzimba.
• Thola umngani wokuzivocavoca ozokuhlukumeza ukuthi ubonakale noma kunzima.

3. Uzogxila ekuguquguqukeni

Imisipha eguquguqukayo kanye namajoyini aqinile kuzokuvimbela ekutholeni ukulimala okubekwe eceleni okungenzeka ungalulami ngokuphelele kukho. Indlela engcono kakhulu yokubaqinisekisa ukuthi wakha inqubo yokunwebeka epholile ehlala imizuzu eyi-10 kuye kwengu-20 ekupheleni kokuzivocavoca kwakho. Ukwelula ngenkathi imisipha ifudumele kungukuphindaphindeka kwamandla okuguquguquka. Sebenzisa ngokunenzuzo.

4. Ungayinaki

Izinzuzo ezimbili zokuba umuntu omdala usukhulile (imvamisa) ukuba nomshuwalense wezempilo ohloniphekile nokuba mdala ngokwanele ukuthi udokotela wakho azokulalela. Uma uzwa ubuhlungu, hamba uyohlola. Izinsuku "zokuhamba" noma "akukho buhlungu, akukho nzuzo" ngemuva kwethu, ama-gents. Ubuhlungu kunalokho kuyisixwayiso sokuthi sesizophucwa.

5. Uyoshintsha ukusebenzisa kwakho

Lokho kusebenza kobudoda nokuhlanya kwama-20s ethu akusasizi ngalutho. Ama-repes amaningi, ukujikeleza ngakwesokudla, ukuphakamisa amathayi kagandaganda afana neRocky kusesemandleni ethu, kepha siwakhokhela ngobuhlungu nangokulimala.

Esikhundleni salokho, gxila kusisindo esiphakathi, ukuzivocavoca okuphakathi naphakathi nobubanzi obukhulu bokunyakaza. Izingcingo ezinhle zifaka:

• insimbi
• i-yoga
• ukuzivocavoca nge-barbell
• ukubhukuda
• ubuciko obuthile bempi

Lokhu kuzivocavoca kuveza uhlobo lwamandla nokuguquguquka okudingwa ngumzimba wakho omdala.

6. Ungakufakazeli

Noma ngabe yikuphi ukuvivinya umzimba kwakho, kuzokwenzeka. Okuthile okungama-20 okucishe kube kuhle njengakuqala kuzoba sekilasini, endaweni yokuzivocavoca, noma kulayini olandelayo ngaphezulu. Uzonqotshwa umfutho wokukhombisa ukuthi "usakutholile" namanje. Futhi ungahle uwine.

Kepha ukhulisa amathuba akho okulimala kakhulu lapho wenza kanjalo. Noma ubaleka uhlanzekile, imisipha yakho iyoba buhlungu futhi ikhathale isikhathi esingangesonto emva kwalokho, okubeka umkhawulo ekusebenzeni kwakho okumbalwa okulandelayo okungaba kuhle.

7. Uyakubeka ukuncintisana emva kwakho

Imincintiswano yobungani ilungile, kepha melana nesifiso sokungenela imincintiswano emikhulu yezemidlalo. Imane icele ukulimala.

Lo myalo uhambelana nalowo ongenhla ngqo, ngoba ukuncintisana ikuphoqa ukuthi ukufakazele. Noma ngabe usesigabeni se "master's ligi" noma ukwahlukana okufanayo, usazohanjiswa ukwenza umzimba wakho wenze izinto okungafanele ukwenze. Uma u unayo ukuqhudelana, bheka ezemidlalo ezinomthelela ophansi, njengokugoba nokugijima okujabulisayo.

8. Ungalaleli i-‘Glory Days ’ebhalwe nguBruce Springsteen

Uyazo ukuthi ngisho ukuthini. Lalela konke okufunayo, kodwa ungakhumbuli kakhulu ngomdlali owake waba yikho.

Umphumela wezimo ezinhle kakhulu uchitha isikhathi esincane ucindezelekile kancane ngokuthi umzimba wakho manje usudlule kanjani. Okubi kakhulu ukuthi imicabango ikuholela ekutheni ubeke ipuleti elilodwa amaningi kakhulu kubha bese uzilimaza. Hlala ukhumbula futhi ubungaza okwamanje.

9. Kufanele unakekele ibhakede lakho

Kukhona umzekeliso wakudala weZen wokuthi indela iyakhungatheka ngokuthi enye indela ikwazi kangakanani ukwenza ngenkathi igcwalisa amabhakede ngamanzi. Isimilo indela kufanele ligxile kuphela kulokho yena ukwazile ukukwenza, hhayi ukukuqhathanisa nokufezwe abanye.

Impela, kunabaneminyaka engama-80 abasabhentshini abangama-400 futhi baqeda i-Ironman, kodwa lokho akuhlangene nawe. Hlala usebenza, uhlale uphilile, futhi uziqhathanise kuphela nezinhloso ozibekele zona wena.

10. Nawe kufanele unake okungena emzimbeni wakho

Cha, akudingeki uzincishe zonke izinto ezijabulisa umhlaba ukuze uhlale uphilile futhi uphilile. Kepha ukufaka i-bod yakho engu-40-plus ngebhalansi elifanele lezinhlamvu ezigcwele, amaprotheni, ama-veggies, nezithelo kungakusiza ukuthi uhlale unamandla futhi uqinile. Qiniseka ukuthi uthola izakhi zomzimba ezanele, kungaba kusuka ekudleni, kuma-protein powders, noma kuma-supplements.

Kusukela ku-jock eyodwa kuya kwenye, ngincoma ukulandela le mithetho. Ngeke zonke zisebenze kuwo wonke umuntu laphaya, kepha zinikeze ngamunye ngamunye umcabango othile wokuzibophezela.

UJason Brick ungumbhali ozimele nentatheli ofike kulowo msebenzi ngemuva kweminyaka engaphezu kweyishumi embonini yezempilo nenhlalakahle. Lapho engabhali, uyapheka, asebenzise ubuciko bokulwa, futhi aphange umkakhe namadodana akhe amabili amahle. Uhlala e-Oregon.