Urarame Zvakanaka Sezvaunoita
Pandakanga ndiri muduku, handina kumbobvira ndava nehanya nezvehutano hwangu kana hupenyu hwehupenyu. Sezvo ini ndakwegura, ndaona kuti zvakakosha zvakadaro kubva pane zvandinowana uye nekushanda nevakura vadzidzisi vadzidzisi. Vatengi vangu vakuru, vamwe vavo vari nani kupfuura ini, vakandidzidzisa nezvekukosha kwehutano uye kuchengetedza miviri yedu yenguva yemberi.
Kunyanya kukosha, vakandidzidzisa kuti hazvina kunonoka kutanga kutora.
Unogona Kumisa Clock
Pasinei nezvose zvinopesana nokukwegura kwezvigadzirwa zvakasundira kwatiri, hazvigoneki kuti tichakwegura. Zvisinei, zvimwe zvezvinhu zvatinorasikirwa nazvo sezvatinozvarwa zvinogona kudziviswa, kusanganisira:
- Simba Nenyengeri: Sarcopenia ndiyo nguva yakaisvonaka masayendisiti vakapa kurondedzera kurasikirwa kwemasumbu, simba uye hutano hwezvisikwa zvinowanzoonekwa kuvanhu vakwegura. Dzimwe nyanzvi dzakaratidza kuti misi yemisimba inodarika ne1% gore negore kubva pamakore makumi matatu.
- Cardio Endurance : Sezvatinokwegura, tinowanzorasikirwa neutano hwakanaka uye nyanzvi dzinofunga kuti izvi zvinobatsira kuti kuderedzwa kuwedzere muupenyu hwezuva nezuva.
- Kugadzikana : Zvikamu zvinoshanduka nezera uye izvi zvinogona kutungamirira kumitsipa, kuderera kwemafambiro uye kukuvara kukuru
- Kuenzanisa : Gore roga roga, zvipatara zvinoona zviuru zvevatana vakwegura nokuda kwehudyu dzakaputsika nekuda kwekuwa. Kuenzanisa maitiro kunogona kukubatsira kuti urege kudzikuvadza kubva pakuwa uye uchengetedze iwe pachako uye unofamba.
Mashoko akanaka ndeokuti kurasikirwa kwesimba, kutsungirira, kushanduka uye kuenzanisa hazvidzivisike. Sangano reNational Institute on Aging rinotenda kuti, "kana vanhu vakwegura vachirasikirwa nekwanisi kuita zvinhu pachavo, hazviitike nekuda kwekuti vakwegura. Zvichida ndezvekuti havana kushanda." (Kuenzanisa: Mufambiro weNational Institute on Aging)
Hazvambotomberi Kare
Hazvina mhosva kuti iwe uri nemakore mangani, kurovedza muviri kunogona kuvandudza mararamiro ako ehupenyu uye haufaniri kupedza nguva yakawanda uchiita kuti uone uye unzwe kuvandudzwa. Kufanana nevamwe vose, vakwegura vanoda kupinda mu cardio, simba yekudzidziswa, uye kuchinja mafashoni maitiro kuitira kuti varambe vakagwinya uye varambe vachiita simba rakawanda nekushanda sezvinobvira.
Simba Kudzidzisa Kwevakuru
Simba rekudzidzisa rinobatsira kune vose, asi zvikurukuru kune vakwegura. Nyanzvi dzinofunga kuti "kupikisa muviri kunogona kukonzera kuparara kwemasimba uye musimba mashome makumi emakore."
Usati watanga, zvakakosha kuti uonekwe nechiremba wako . Kana uine mamiriro ezvinhu akadai seArthritis, osteoporosis, kukwira kweropa kana chirwere chemwoyo, iwe unoda kudzidza maitiro ezvidzidzo zvaunogona uye asingagoni kuita. Shandisa mirayiridzo inotevera yekugadzirira chirongwa chako:
- Simudza mashizha kumarudzi ose emasumbu ( muviri wakadzika , chifuva , shure , mapepa, biceps , triceps , uye abs ) zvinenge 2 zvisingaverengeki mazuva evhiki
- Tanga usina zviyereso kana zvigadziko zvishoma kuti uite maitiro uye chimiro muviri wako. Iwe unogona kushandisa dumbbells, makemikisi, uye / kana kumanikidza mapoka
- Ita basa rimwe nerimwe nokuda kwekutanga 1 ye 10-15 kudzokorora.
- Kufambira mberi kuburikidza kuwedzera mamwe magetsi (pamwe nekuzorora mukati) uye / kana kuwedzera zviremba vhiki imwe neimwe
- Tarisa kuva nepomufambiro wekuita basa rimwe nerimwe
- Iva nechokwadi chekudziya nekugadzirwa kwemazuva mashomanana usati wasimudza zvigadziko
Kana usina kumbosimudza zviyero kare, ungada kushanda nemudzidzisi wega kuti udzidze nzira yakakodzera yekusimudza. Iva nechokwadi chokuti mudzidzisi wako ane ruzivo mukushanda nevakuru, kunyanya kana mune chirwere chekurapa, kukuvara kana matambudziko anowirirana.
Iwe uchawanawo pfungwa mune iyi Total Body Workout yevakuru . Izvo zvinongororwa chete mazano, saka dzivisa maitiro anokonzera marwadzo kana chirwere kana izvo zvinogona kuwedzera kukuvadzwa kupi zvako kwaunako.
Cardio Exercise for Vakwegura
Nemhaka yokuti kutsungirira kunogona kuderera mumakore, zvakakosha kuti uite mune rimwe rudzi rwekuita maitiro.
I National Institute on Aging inokurudzira vakwegura kupfura kwemaminitsi makumi matatu emotokari yezuva nezuva. Kutanga:
- Ona chiremba wako kutanga kana iwe une dambudziko rezvoutano
- Sarudza basa raunofarira uye chimwe chinhu chinosvikika sekufamba, kushambira, motokari, tennis, nezvimwewo.
- Kana usina kumbobvira wakashandisa kana zvave zvichingova nguva, tanga ne 5-10 maminitsi e-cardio katatu pavhiki uye tendera muviri wako nguva kuti uzvienzanise nayo. Vhiki yoga yoga, wedzera maminetsi mashomanana kusvikira unogona kufamba uchienderera mberi kwemaminitsi makumi matatu kana kupfuura
- Shanda nesimba rakaenzana - iwe unofanirwa kuramba uchitaura
- Nguva dzose udziye moto nemaminetsi mashanu kana kupfuura.
- Tambanudza shure kwekushanda kwako
Simba Kudzidzisa Kwevakuru
Simba kudzidzisa chimwe chinhu chinokosha chepurogiramu yako yezvidzidzo kuitira kuti utsi hwemapfupa nemapfupa zvive zvakasimba uye zvakakwana. Iyi ndiyo inowanzovhiringidza chikamu chekurovedza muviri, asi pane zvimwe zvishandiso zvingakubatsira kuti utange:
- Kutanga Ball Workout
- Akagara Gwaro Rose Rokugadzirira
- Simba Rose Simba revakuru
- Kutanga Simba Rokushanda
- Mavhiki gumi kuUtano uye Kurarama kweVakuru
Unogonawo kuongorora gym yako kana nzvimbo yehutano kuti uwane kuti zvii zvidzidzo zvavanopa kune vakwegura. Zvinonakidza zvikuru uye zvinokurudzira kuita basa pamwe neshamwari.
Kugadzikana uye Kuenzanisa Vakwegura
Zvakakosha kuti urambe uchinetseka sezvaunokura, saka ronga kuronga pashure pekushanda kwako kana kuisa yoga muitiro wako. Iva nechokwadi kuti mishonga yako inodziya paunotambanudza, zvichibva pakushanda kunze kana mushure mokubuda mubhati rinoshambadza kana kushambidza. Pamusoro pekushanda kwekugadzirisa kushanda, iva nechokwadi chekuisa maitiro ekuenzanisa muzuva rako.
Yeuka kuti chero basa ripi zvaro rakanaka pane risina, saka tanga nechimwe chinhu chiri nyore uye chinonakidza. Iwe uchaona kuti, nekufamba kwenguva, kurovedza muviri kunogona kukubatsira kuti uvandudze hupenyu hwako uye hukubatsire kuti uve nemakore akanaka.
> Kwakabva:
> Davies, K., Heaney; R., Ratterty; K. Inopera mumusasa musikana nemakore muvakadzi: Kudzidza kwenguva refu vachishandisa imwe nzira. Metabolism. 2002 Jul; 51 (7): 935-9.