Ukufaneleka ngokweminyaka: yikuphi ukuvivinya umzimba okufanelana nawe?

Imfundo elula yomzimba iyasiza kuwo wonke umuntu - kubantwana nakwabakhulile. Kodwa kuyadingeka ukuba uhlanganyele nomqondo: ukucaca nokuqina komthwalo kufanele kuhluke kuye ngokuthi uneminyaka yakho


Iminyaka emibili kuya kwemi-5


Kule minyaka yobudala, ingane ikhula ngokushesha, ngakho kufanele ifunde ukuzakhela umzimba wayo ngokujwayelekile. Izifundo e-University of Maryland ziye zabonisa ukuthi indlela engcono kakhulu yokwenza lokhu ukukhamba noma ukuhamba ngaphezulu, futhi labo asebekhulile kufanele bagijime badlale ibhola. Lokhu kuzosiza ingane ukuba isetshenziselwe isisindo sayo futhi iphathe kahle imisipha.

Kungakanani okufanele uhlanganyele? Khetha imizuzu engu-15 yesikhathi sakho ukuze udlale ibhola ngezingane zakho noma nje ulahle ibhola komunye nomunye. Uma ungakwazi njalo ukuthatha ingane echibini - lokhu kulungile.

Yini okufanele uyenze? Uma ingane yakho ifuna ukugijima noma ukudlala, ungamkhathazi. Ukunakekelwa ngokweqile komzali kungaholela ekuthuthukiseni ama-skeleton, izinkinga zesisindo kanye nokusebenzisana kahle nabantu asebekhulile. Kodwa ungadluli. Omama abaningi bayashesha ukunikeza ingane isigaba esithile esivela kubafana, ikakhulukazi kusukela izikhungo zokuzivocavoca zanamuhla zinikeza izinto ezihlukahlukene ezinganeni - kusuka ekuzivocavoca okulula kuya kwi-yoga yezingane. Kodwa, njengoba odokotela bethi, zonke lezi zindinganiso zifanele kuphela kubantu abadala, ngoba zihloswe ekuthuthukiseni isimiso senhliziyo, ukuqinisa imisipha nokuthuthukisa ukuguquguquka kwemvelo. Izingane zidinga into elula. Ngaphezu kwalokho, kukhona isici sengqondo: ingane eyathunyelwa ebhola noma ibhukuda ngo-3, eminyakeni eyishumi yonke le mfundo engokomzimba ingavele ibangele.


Kusukela eminyakeni emihlanu kuya kweyishumi nane ubudala


Le nkathi yezinguquko ze-hormonal, ukukhula okusheshayo nokuthuthukiswa komzimba: ngoba unyaka abafana bangakwazi ukwelula amamentimitha angu-9, amantombazane - angama-8. Into esemqoka ngalesi sikhathi akuyona kuphela ukuqondisa ukukhula ngendlela efanele, kodwa futhi nokuthuthukisa imikhuba yengane yokuphila ngendlela enempilo bese umlondoloza ezinkingeni eziningi.

Kungakanani okufanele uhlanganyele? Okufanelekile, ingane kufanele ihlanganyele kunoma yiluphi uhlobo lwemfundo engokwenyama okungenani ihora nsuku zonke. Kodwa nakakhulu, kungcono, ngakho-ke kanye nokuya eklasini cishe ihora kufanele kube esimweni sokusebenza ngokomzimba - ingane ingadlala emgwaqeni, uhambe nje, uhambe ukusuka esikoleni ekhaya, njll.

Yini okufanele uyenze? Esikhathini esivela eminyakeni emihlanu ukuya kweyishumi, amasondo omntwana akakaze akhiwe ngokugcwele, ngakho imithwalo eningi ngokweqile ingalimaza kuphela ukuthuthukiswa kwayo okuqhubekayo. Ngakho-ke, esikhundleni sokudonsa izivivinyo nezisindo, vumela ingane yakho ukuba igijime, ibhukuda noma igibele ibhayisikili. Lokhu kuzosiza ingane ukuba ikhule ngokushesha futhi ivimbele ukuthuthukiswa kokukhuluphala. Futhi indlela engcono kakhulu yokuthola ingane ukuba ingenele ezemidlalo ukuyithenga isamba. Kufaneleka konke - intambo yokudumbula, i-badminton racket, ibhasikidi yebhayisikili yasekhaya, njll.

Izingane ezindala (kusukela ku-10 kuya kwezingu-18) zifanelekile kakhulu emidlalweni yokuncintisana, futhi kulokhu zingasiza ngisho nesikole. Ngakolunye uhlangothi, nawe kufanele usebenze njengesibonelo esihle kubantwana: ucwaningo lubonise ukuthi indlela yokuphila yabazali ehamba phambili, ikakhulukazi izingane zabo zithanda imidlalo.


Kusukela eminyakeni engu-18 kuya kwezingama-30


Kule minyaka yobudala, ukuzigcina ngokwakho kuyinto elula ngoba umzimba we-umzimba usebenza kahle. Ngakho sebenzisa ubusha bakho: uma uneminyaka engaphezu kwengu-30, ngeke ukwazi ukusebenzisa amakholori amaningi kangaka ngemizamo encane enjalo. Manje yisikhathi sokuqinisa imisipha yakho futhi uthuthukise umkhuba emzimbeni womthwalo.

Kungakanani okufanele uhlanganyele? Okungenani isigamu sehora izikhathi ezinhlanu noma ngaphezulu ngesonto. Kodwa lokhu kuncane. Okuhle - imizuzu engu-30 yokushaja kalula nsuku zonke, ihora lokuzikhandla kwama-aerobhi ngosuku noma emibili, imizuzu emibili yokuhlukanisa imizuzu noma ama-jogs amabili ngesonto.

Yini okufanele uyenze? Ukugijima kungashintshwa yi-aerobics efanayo, ukubhukuda noma ukuhamba ngebhayisikili. Ukwelula okuhle kuzokufundisa emakilasini e-Pilates noma e-Yoga. Asikho isikhathi? Thenga intambo yokweqa futhi unikeze imizuzu engaba ngu-20 ngosuku - ingaphansi kwe-kcal 220, enhle enhliziyweni, emisipha kanye namathambo aqinisa. Futhi ujwayele ukuhamba nokugijima ezitebhisini.


Kusukela ku-30 ​​ukuya ku-40 ubudala


Ngaphandle kwemfundo engokwenyama, uzolahlekelwa u-1-2% wemisipha yonyaka ngonyaka bese uchitha ama-125 kcal ngosuku ngosuku olungaphansi kwentsha. Ngaphezu kwalokho, amathambo namajoyina aqala ukudala - kuyoba nobuhlungu, kungakhathazeki, kuyoba nzima kakhulu ukuvuka emva kokulimala.

Kungakanani okufanele uhlanganyele? Amahora angaba ngu-4 ngesonto. Ungaya ekamelweni lokuzivocavoca futhi usebenze kuma-simulators noma uthenge amadivaysi elula wendlu - abenezeli, ama-band webhola yebhola, ama-dumbbells. Umgomo wakho oyinhloko ukuqeqesha amandla okumelana. Futhi ungakhohlwa nge-banner, kufanele unikezwe okungenani ihora ngesonto.

Yini okufanele uyenze? Indlela engcono kakhulu yokuhlala emincane futhi ugcine impilo yamathambo ukulayisha kokubili amasipha kanye nemisipha. Ngenxa yalokhu, ukuvivinya umzimba nokuzivocavoca umzimba kunesisindo. Kulabo abalingisa ukukhathazeka, ungenza ibhoksi noma kickboxing.


Kusukela ku-40 kuya ku-50 ubudala


Into esemqoka yokubhujiswa ngalesi sikhathi amathambo. Ama-tissue awunaso isikhathi sokuvuselela, ahlasele ngokushesha kunamaseli amasha akhiwa. Abesifazane, isibonelo, balahlekelwa cishe ngo-1% wamathambo amaningi minyaka yonke kuze kube sekuqalisweni kokuya esikhathini. Futhi emva kokuba iqala ukuthola ama-fat deposits ngenxa yokuhluleka kwe-hormone. Ukuzivocavoca njalo kuzosiza uma kungenjalo ukuqeda, bese kunciphisa lezi zinkinga.

Kungakanani okufanele uhlanganyele? Ukuqeqeshwa kwamandla amahora amabili noma amathathu nehora lokwelula isonto.

Yini okufanele uyenze? Ukuze ungabi nesisindo, yenza ukuvivinya umzimba, ukufaneleka noma ukuhamba kwezemidlalo. Thenga i-pedometer: ngosuku oludingekayo ukubhoboza ngezinyathelo ezingaba ngu-16000, futhi ngezinga elisheshayo. Uma impilo ehlanganisiwe ingavumeli imithwalo enjalo, hamba ukubhukuda noma ibhayisikili. Kabili ngesonto, uthathe amaminithi angu-15 ukuphakamisa izinsimbi. Lokhu kuzosiza ukuyeka ukulahlekelwa kwesisindo somzimba.


Kusukela eminyakeni engu-50 kuya kweyengu-60 ubudala


Ngemva komngcele weminyaka engu-50, uqala ukulahlekelwa amagremu angu-80-90 we-muscle ngonyaka. Lokhu kusebenza kokubili amadoda nabesifazane, kodwa ubulili obunamandla, abajwayele ukusebenzisa amandla emisipha yabo, bahlupheka kakhulu. Futhi into engathandeki kakhulu ukuthi ukulahlekelwa kwesisindo semisipha kubuyiselwa isethi yamafutha. Kwabesifazane, lokhu kubonakala ukuthi lo mfanekiso uba yi-apple okuthiwa "i-apple" - uma isiswini sisondela kumvuthwandaba wezinyosi (uphawu olubucayi luyi-80 cm). Lezi ziphazamiso ziholela ezinkingeni ngenhliziyo nasesimisweni sezinsana futhi zandisa ingozi yesifo sikashukela.

Kungakanani okufanele uhlanganyele? Amandla amahora amabili noma amathathu nama-cardio umzimba, ihora lokususa isonto.

Yini okufanele uyenze? Yenza imidlalo ethuthukisa ijubane nokukhuthazela. I-badminton efanelekayo, i-tennis, ibhola - iqeqesha imisipha, ungavumeli inhliziyo igugile futhi iqinise amasondo. Ukuzivocavoca ngezinsimbi zenjoloba yezemidlalo kanye nezimbongolo ezikhanyayo kuzosiza futhi ukugcina ithoni ye-muscle nokuthuthukisa amalunga.


60 nangaphezulu


Kule minyaka, inani eliphakeme lifinyelela ekulahlekelweni komswakama emzimbeni wakho, kufaka phakathi uketshezi oluvikela amalunga. "Ukumila", izicubu ziba buthakathaka futhi zithandwa kakhulu emonakalweni wangaphandle nangaphakathi, futhi amathambo ahlambalazana, okwenza ubuhlungu obukhulu. Ngaphezu kwalokho, ngawo-1970 no-1980, cishe ingxenye yesisindo sakho sizohlala, okusho ukuthi kuyoba nzima kakhulu ukudlala ezemidlalo. Ngenxa yokulahlekelwa kwamathambo, uzophinde ube ngaphansi ngamapentimitha ambalwa.

Kungakanani okufanele uhlanganyele? Kusukela amandla onakho akukona okwakungaka-30, zama ukungabi nesibindi kakhulu isigamu sehora izikhathi ezinhlanu ngesonto.

Yini okufanele uyenze? Ukuze ungagudluli amalunga kakade obuthakathaka kakhulu, hamba ukubhukuda - ngakho uzoqeqesha inhliziyo futhi uqinise imisipha ngaphandle kokulimaza amathambo. Izitayela ezihlukahlukene zamukelwa: ukubhukuda nge-crawl, brace kanye nasemhlane uqeqesha amaqembu ahlukene e-muscle. Kusukela kudumbbell barbell kungcono ukwenqaba. Esikhundleni salokho, zama i-Pilates, eyakha imisipha ngokusebenzisa ukumelana nomzimba wayo, noma i-Tai Chi (Tai Chi). Ukwenza kangcono nomqeqeshi - uzokusiza ukuthi ubone ukuthi isilinganiso sakho nemingcele yamathuba.

Ake sicacise. Nasi isimiso sakho sokufaneleka sempilo yokuphila:


Nini? Yini okufanele ngiyenze? Bangaki?
Iminyaka engu-2-5 Akukho lutho olungavamile. Uma ingane ifuna ukugijima, ungaphazamisi naye Kube ngaphezulu kokuhlanganiswa
5-18 ubudala Kusukela eminyakeni emihlanu ukuya kweyishumi - ukugijima, ukugibela, ukugibela ibhayisikili. Ngemuva kwe-10 ukudlala imidlalo kanye nezinhlobo ze-soprta ze-sostoyatelnye Okungenani ihora njalo nosuku, kanye nehora lomsebenzi wokukhanya (ukuhamba, isibonelo)
18-30 ubudala Ukugijimela noma ukujimela ku-aerobics kabili ngeviki, ukwelula ngosuku noma ezimbili, ukwenza umzimba njalo ngosuku Ingqikithi, cishe imizuzu engama-40-50. ngosuku
Iminyaka engu-30-40 ubudala Yenza i-aerobics, ibhoksi noma i-kickboxing, iya ejimini Amahora angu-4 adingekayo ngeviki
40-50 ubudala ubudala Ukuhamba okuningi, ukuphakamisa izisindo Imizuzu engu-15 njalo ngosuku - ukuphakamisa izimbongolo; Izinyathelo ezingu-16,000 nsuku zonke
Uneminyaka engu-50-60 ubudala Dlala i-badminton, yenza i-yoga noma i-Pilates Ukudlala kwamahora angu-2-3 nehora lokwelula ngeviki
ngaphezu kuka-60 UPilatu, sebenzisa uPilates Imaminithi angu-30. Izikhathi 5 ngesonto