Wonke umuntu uyazi ukuthi ukudlala izinzuzo zezemidlalo noma kunini. Ngisho noma kubonakala sengathi impilo ayifani futhi imisipha ayiyona insizakalo. Kubalulekile ukubhekana nalolu daba ngolwazi ngalolu daba futhi ngaphandle kokushisekela ngokweqile. Isikhathi sigijima ngokungenakulinganiswa. Sesivele sawela uphawu lwama-40, singabi nesikhathi sokubona. Ungacabangi ukuthi iningi lempilo lihlala. Ngemuva kweminyaka engamashumi amane kuqale nje. Futhi sekuyisikhathi sokunakekelwa empilweni bese uqala ukuziqaphela. Ngokungangabazeki, ngalesi sikhathi amandla okusebenza ezitho eziningi nezinhlelo emzimbeni wehla, kodwa ngokuzimisela kwentando nesifiso esikhulu sokuzondla ngendlela, ngesibindi uqala imidlalo.
Kubonakala ukuthi ngezindleko ezincane usizo lomzimba lukhulu. Futhi ngcono kwezempilo kubalulekile. Futhi ukuze ukwazi isikhathi nesikhathi esidinga ukuqeqesha, sikunikeza amanye amathiphu .
Okokuqala, i-cardiologist iyadingeka. Okwesibini, ungakhohlwa ukuthi udinga ukwandisa umthwalo kancane kancane. Siqala noma yikuphi ukuzivocavoca ngezinga elincane lokufezekisa, okwengeza usuku ngalunye kuya ku-5-10. Akunakwenzeka nokunciphisa kakhulu umthwalo. Okuhlukile kuphela ukugula noma ukungahlali emsebenzini isikhathi esithile.
Ake sibuyele kumbuzo oyinhloko, othakazelisa bonke labo abazimisele ukungena emidlalweni. Uhlobo luni lwezemidlalo lokukhetha owesifazane emva kweminyaka engamashumi amane ukuzwa ngendlela ehlelekile? Impendulo yokuvinjelwa ilula. Ukufaneleka, ukugijima, ukuvivinya umzimba, konke kuzosebenza.
Zuza.
Into esemqoka ukuthi imidlalo oyikhethayo, ikulethela injabulo. Futhi izinzuzo zempilo yakho zingaletha imisebenzi ejwayelekile: ukugibela izitebhisi, ukuhamba emoyeni omusha, noma ngisho nokuhlanza okuyisisekelo kwendlu.
Intensity.
Yiba nesineke futhi wehlele emakilasini. Khumbula, awukwazi ukuphazamisa nokuyeka, kungenjalo uzodingeka uqale futhi. Ukuqala kokusebenza kufanele kube okuphakathi okuphakathi futhi kuhlale imizuzu engu-25-30 ngosuku. Amakilasi afanele azoba izikhathi ezingu-3-5 ngesonto.
Emakilasini akho, faka izenzo zokunyathelisa, ukudonsa, ukuqhuma. Khulisa kancane kancane inani lokubulawa. Zonke lezi zivivinyo zinikeza umthwalo emisipha. Ukuzivocavoca okunye kwamaqembu e-muscle ahlukene. Isibonelo, ngelinye ilanga emuva kanye nezingalo, enye - isisu nemilenze.
Ukuqeqeshwa enjabulweni.
Ungakhohlwa ukuthi konke ukuqeqeshwa kufanele kukulethela injabulo. Ngakho khetha ukuzivocavoca oyithandayo, bese uwashintsha nabanye. Ukuze wenze izifundo ziwusizo, futhi ungabona umphumela, udinga ukukhumbula ngokudla okunempilo efanele. Ngesikhathi sezemidlalo, umzimba ulahlekelwa umthamo omkhulu wamanzi, futhi uma ungagcwalisi izimpahla zawo, izihluthulelo zingase zilahlekelwe ukuqina kwazo futhi zibe yize. Ngakho-ke, qiniseka ukuphuza amanzi, kokubili ngesikhathi sokuqeqesha futhi emva kwabo. Qaphela ukuthi ngesikhathi sokuzivocavoca ukwandisa umthwalo emajoyini, ngakho-ke, kuyadingeka ukwandisa inani lamakholomu ane-calcium ekudleni kwakho. Ngeke kube yimikhiqizo yemvelo kuphela, kodwa futhi izakhi zamavithamini zokwenziwa. Lapha ukukhetha kungokwakho. Ungasebenzi ngokweqile. Lokhu kungaholela emiphumeleni engathandeki. Ukukhathala - ukuphumula. Uma usuzwa ubunzima emisipha emva kokuqeqesha, kufanelekile ukunciphisa umthwalo.
Khumbula, ubuhle nempilo zidinga umhlatshelo. Futhi kuyoba nzima kuphela ngeviki lokuqala, ngakho-ke imidlalo izokujwayela. Ngokuqinisekile iya kumgomo. Cabanga nje ngomfanekiso omuhle ozoba ngowakho ngenxa yokuqeqeshwa kwakho. Futhi isimo jikelele? Uzozizwa uneminyaka engaphansi kuka-10. Zibuke esibukweni bese ukholelwa ukuthi ukuphila eminyakeni engama-40 sekuqalile.
Uhlobo lwemidlalo.
Sibuye siphindele embuzweni oyinhloko we-athikili yethu mayelana nokuthi yiluhlobo luni lwezemidlalo lokukhetha owesifazane eminyakeni engama-40, ngifuna ukugcizelela umgomo wokugcina ozibekela wona, ohlose ukungenela ezemidlalo. Uma umgomo wakho ukwehlisa isisindo, kufanele wenze i-aerobics. Ngenxa yokuthi ukunyakaza kwe-aerobic kwandisa imvamisa yezingqinamba zenhliziyo yesisindo, okwandisa izinga lezinqubo zokuxuba, ngaleyo ndlela zishisa amakholori engeziwe. Kodwa emva kwakho konke, bangaki abantu, imigomo eminingi kakhulu. Abesifazane abaningi bangalonyaka, lapho benquma ukungena emidlalweni, bafuna ukuthuthukisa impilo yabo. Ngakho-ke, sikunikeza ukubuka okufushane kwalezo zemiidlalo eziphakanyiswa ochwepheshe besifazane eminyakeni engama-40:
1. Ukubhukuda - lolu hlobo lwemidlalo lunikeza umthwalo enhliziyweni ngaphandle kokuhlukumeza amalunga. Ukuvakashela echibini kufanele kuhlelwe ngokuvama izikhathi ezingu-4-5 ngesonto. Kuzoba usizo ukudoba okunye nge-aqua aerobics.
2. I- Yoga iyimidlalo abesifazane abaningi abathanda ukusiza ukugcina ukuguquguquka nokugcina ithoni yomzimba wakho.
3. Ukugijimela noma ukuhamba - ukhetha lo mdlalo, ugijima nje. Nakuba inzuzo enkulu izoletha ezemidlalo ukuhamba.
4. Ukuhamba ngebhayisikili - lo mdlalo usiza ukugcina imisipha yangemuva e-tonus (inkinga yobuningi besifazane abaningi balesi sikhathi). Futhi, ukuhamba ngebhayisikili kukhulisa ithoni yemilenze, ekhonza njengokuvimbela i-cellulite.
5. Ukuzivocavoca amandla - ukusebenzisa ama-simulator eminyakeni engama-40 kusiza ukugcina umzimba ngezwi bese ugcina ivolumu. Ukuze usebenze emisebenzini ye-simulators akudingekile, sebenzisa isisindo esincane futhi usebenzise kahle umzimba, kuyinto efiselekayo ngaphansi kokulawula kochwepheshe.
6. Ukuzivocavoca ukuqinisa emuva - ukugcina ukuma nokuqeda imishanguzo yokuphulukisa emuva kunconywa kwabesifazane eminyakeni engama-40 nangaphezulu. Nika phakathi nesonto isikhathi sokwenza lezi zivivinyo. Ukubonisana okudingekile kochwepheshe ukuze kugweme ukulimala emuva.
Ekuphetheni, ngifuna ukusho ukuthi, kungakhathaliseki ukuthi yimuphi uhlobo lwezemidlalo noma okuyinkimbinkimbi yokuzivocavoca ukukhetha owesifazane, umphumela ungaba mkhulu. Into esemqoka yisifiso sakho esikhulu nokukholelwa emakhono akho. Kunoma yikuphi, abantu abahlanganyela ezemidlalo bazizwa beqiniseka kakhulu, bakhokhele kancane izinto ezincane, futhi ngenxa yalokho, banesifo esincane. Uma isimo sakho sangaphakathi sisezingeni eliphezulu, khona-ke uzophinde ubonakale ukhanga nganoma yisiphi isikhathi.