Izenzo zokuzivocavoca kubantu asebekhulile

Ngonyaka ngamunye, ungakwazi futhi udinge ukuthola uhlobo lokuzivocavoca kanye nokuzivocavoca okuzofanisa ngokuphelele amandla akho kanye nokusiza ukuletha umzimba ube yindlela enhle kakhulu. Izenzo zokuzivocavoca kubantu asebekhulile - isihloko sokushicilelwa.

25-30 ubudala

Isikhathi sokugcina ugijima emakilasini emfundo engokwenyama? Khumbula, emva kweminyaka engu-25 ungabona ukuthi uma ulahlekelwa isisindo, imisipha ilahlekelwa ithoni. Kule minyaka yobudala, sivame ukuqala izingane, futhi isifiso sokubuyela esimweni esijwayelekile sifike ngesikhathi!

Kuwe:

Buyela emsuka! Khumbula lokho okwenzile eminyakeni yakho yesikole. Qala ngokushaja kwansuku zonke uhhafu wehora ngosuku. Thatha isikhathi sokuzivocavoca ngebhayisikili wokuthenga umzimba, uthenge i-DVD ngezikhathi zokuzivocavoca. Asikho isidingo sokungena ezinhlanganisweni eziyinkimbinkimbi eklasini ye-aerobics. Njalo umzuzu ubala wena! Umzimba ngokwawo uzokhumbula umthwalo odingekayo, kubalulekile ukuqala ukufudumala. Ngosuku, engeza ukuzivocavoca okulula noma ukuhleleka kwe-yoga okulula.

Ukuvivinya okulula kwe-press

Hlala kuzo zonke ezine, gulisa isisu sakho futhi uphendule imilenze yakho emuva, emuva kwakho kuqondile, kufane phansi. Phinda izikhathi ezingu-10 ngomlenze ngamunye.

30-35 ubudala

Umzimba ugcwele ngokugcwele. Ubheka okuhle, kodwa ungangeza u-4-5 kg. Ukudla okunamandla kugcizelela izinkinga zesisindo. Uma kungabikho kwezemidlalo, kule minyaka, ukuguquguquka kwemvelo kanye nomqondo wokulinganisela kulahlekile.

Kuwe:

Sekuyisikhathi sokuqeqesha amandla, udinga ukusekela ukuhamba kwamajoyina. L Kule minyaka, kunezinkinga ngamahomoni angabangela ukucindezeleka. Noma yimuphi umsebenzi womzimba uzokusiza ukujabula. Yoga kufanelekile kuwe, uthathe izivivinyo ezilula kakhulu ngaphansi kokuqondiswa komfundisi. Ngesisindo esiningi, khetha isinyathelo sokuvivinya umzimba, ukubhukuda, i-aqua aerobics.

Ukuzivocavoca okulula kwezwi lezandla

Hlala phansi, uqondise isihlalo sesihlalo ngezandla zakho, slide kuze kube yilapho isikhumba singaphansi kwesihlalo. Buyela esimweni sokuqala. Phinda izikhathi ezingu-10.

35-45 ubudala

Uyazi kahle yonke imininingwana yakho kanye ne-minuses yakho! Qhubeka ukwenza umdlalo ojwayele ukuwenza. Ukunciphisa kancane kancane kwe-estrogen kwenza amalunga angengozini kakhulu. Zama ukuqala ukusebenza eklabhu yokuzivocavoca, ngisho noma ungakaze wenze lokhu ngaphambili futhi uzinikezele.

Kuwe:

Thenga ama-dumbbells amancane futhi wenze ukuzivocavoca ngokulinganisela. Ungabi nobuvila, ngezikhathi ezithile ukukala ukucindezelwa kwegazi, ushukela wegazi kanye ne-cholesterol. I-Cardio-operation izosiza ukubuyisela ukujikelezwa kwegazi okuphazamisayo. Ukuze unciphise izinga lokushukela, uma livame ukuphakama, kubalulekile ukuhamba njalo ngesivinini esisheshayo - ukuze uhambe kancane, kodwa noma kunjalo, ungakhuluma ngenkathi uhamba. Lena umthwalo owusizo. Ukubhukuda, ukudansa, ukukhuphuka izitebhisi kusiza ukugcina ukuhamba kwamajoyina nokuziqinisa (futhi godu, khumbulani ukuthi umsebenzi wesikole wesikole angeke uthathe isikhundla). Ngomsebenzi ohlala phansi ehhovisi, kungase kube nobuhlungu ngemuva. Lalela umzimba wakho futhi emva kokuxoxisana nomqeqeshi wenza kahle lezo zivivinyo ezizosiza, kunokuba ukwandise inkinga. Ukwenza ama-exercates (pilates), lokhu kuzokusiza emuva, okuzozuza ukwesekwa ngesimo se-muscle esakhiwe. Uma isisindo esiningi singeziwe esihlalweni, i-cardio izosiza. Ngisho noma ama-joints ngezinye izikhathi ephunga, kubalulekile ukuba uhlanganyele!

Ukuzivocavoca okulula kokumiswa namajoyina

• Hlala ku-fitball, ngezandla zakho ziqonde ibhola ngemuva, izinyawo phansi. Gcoba esiswini sakho uphakamise umlenze owodwa ufana phansi. Bamba futhi uphansi, shintsha unyawo lwakho. Gcina ibhalansi yakho.

• Hlala phansi esihlalweni, ukukhiya okwesikhashana emakhilomitha ukusuka esihlalweni. Amandla adlula phambili. Phinda izikhathi ezingu-10.