Imithambo eli-9 ekufanele yenziwe ngamadoda yonke imihla

Imithambo eli-9 ekufanele yenziwe ngamadoda yonke imihla

Guys, yenzani icebo lokuhlala nifanelekile.

Ngenxa yobhubhani we-COVID-19, amadoda amaninzi aye aphazamiseka iindlela zawo zesiqhelo zokuzilolonga. Iindawo zokuzilolonga ezinenkonzo epheleleyo, izitudiyo zeyoga kunye neenkundla zebhola yomnyazi zangaphakathi zavalwa kwasekuqaleni kwengxaki ekuqaleni kuka-2020. Uninzi lwezi zixhobo ziphinde zavulwa, kwaye amadoda amaninzi aphinda amisele irejimeni yawo yokwenza umthambo okanye aseke amatsha.

“Abantu abaninzi bebehleli phantsi kakhulu ukusukela kwi-COVID-19 kwaye benze ngaphezulu kwesiqhelo sokuhlala imini yonke,” utshilo uFairfax Hackley, umqeqeshi wobuqu ozinze eFairfax, eVirginia. Ngelixa kubonakala ngathi abantu abaninzi kunangaphambili basebenza, ukutyeba kakhulu e-US kukwinqanaba eliphezulu. "Sihleli kakhulu, sineentlungu kunye neentlungu kunye nezifo kunalo naliphi na elinye ilizwe."

Ukuncamathela kwindlela enye ekruqulayo, yakudala efanayo kwindawo yakho yokuzivocavoca ebumnyameni kwaye edakumbile akuyi kuyenza loo nto. Nantsi imithambo elithoba amadoda ekufuneka ayithathele ingqalelo ukongeza kwimisebenzi yemihla ngemihla:

1. Ukutsala umthambo

Ukutsala umthambo yindlela esebenzayo yokufumana amandla kunye noqeqesho lokuxhathisa, olufanele ukuba yinxalenye yerejimeni yokuzilolonga yomntu wonke, utshilo uJonathan Jordan, umqeqeshi oqinisekisiweyo ozinze eSan Francisco. "Ingaba ufuna ukuncika, uthoni, ukrazulwe okanye unamandla, uqeqesho lokumelana lungundoqo ekugcineni ukubunjwa komzimba okunempilo, ukuhamba kunye namandla," kusho uJordani. Kwindawo yokuzivocavoca, ucebisa ukuba usebenzise oomatshini abakuvumela ukuba wenze iintshukumo zokutsala, njengoomatshini abahleliyo bemiqolo okanye iintambo zokutsala phantsi.

Ukwakha izihlunu akukhona nje kubakhi bomzimba. Xa usenza umthambo wokuxhathisa ngamandla, uyakha kwaye ugcina ubuninzi bobunzima emathanjeni akho, ngenye indlela ekubhekiselwa kuyo njengobunzima bamathambo kunye nokuxinana.

Uqeqesho lokuxhathisa kulula ukucinezela kwindlela yakho yemihla ngemihla, kwakhona, nokuba usendleleni kwaye awukwazi ukufikelela kwizixhobo zokuphakamisa ubunzima, utshilo uNick Balestriere, umqeqeshi wezempilo kwiofisi yonyango yolawulo lweminyaka yeCenegenics eseBoca Raton. , eFlorida. I-Balestriere icebisa ukuba kuthengwe iintambo zokuxhoma ezingabizi kakhulu, onokuthi uzithwale ebhegini yakho. “Uyakwazi ukwenza ucinezelo lwesifuba sengalo enye, ukugoba kwemilenze kunye nomsebenzi ongundoqo, kwaye awudingi nokuba uphume kwigumbi lakho lasehotele,” utshilo. "Uqeqesho oluphezulu lokuxhathisa lubaluleke kakhulu kuzo zombini izini ekuthinteleni i-osteoporosis."

2. I-basketball ye-Pickup kunye ne-sprinting

Ukufumana i-cardio workout efanelekileyo kubalulekile kumadoda kuwo onke amaqela eminyaka. Ukubila kangangemizuzu engama-20 ukuya kwengama-40 kwindawo yokunyathela okanye i-elliptical ngesantya esicothayo ukuya kwimodareyitha inokuba lolona hlobo lwe-cardio oluqheleneyo nalo, kodwa ayizukwenza ukuba isantya sakho semetabolism siphucuke- okanye indlela umzimba wakho ozitshisa ngayo iikhalori. , uBalestriere uthi.

Cinga ukongeza umthambo wokuzilolonga - njengokubaleka okanye ukutsiba - xa ugqibile ukwenza umthambo, nto leyo izisa umthambo wakho kwinqanaba elibukhali kwaye inyuse imetabolism yakho kwinkqubo. Iyure enzima okanye yebhola yomnyazi yebhola yebhola ekhatywayo okanye yebhola ekhatywayo nayo inokwenza iqhinga. "Cinga intliziyo yakho kunye nenkqubo yakho yokujikeleza kwegazi njengenjini," utsho. “Ngokwenza umthambo wokuzilolonga kunye ne-anaerobic, ubeka umzimba wakho kwimeko yobomi. Ngamanye amaxesha ukuba uphoswa yibhasi kwaye kufuneka ubaleke ukuze uyibambe, kufuneka ukwazi ukuyenza loo nto ngaphandle kokuphefumla okanye ukuhlaselwa sisifo sentliziyo. Kwaye uyafuna ukukwazi ukuthatha uhambo olude njengaxa kufuneka uhambe iibhloko ezili-12 kuba indlela yangaphantsi ivaliwe. Ngamanye amaxesha kufuneka uhambe ngokukhawuleza, kwaye ngamanye amaxesha uthe chu.”

Ukugcinwa rhoqo kwaye kugxininisekile kubalulekile ukugcina umgangatho omhle we-cardio fitness. Nabadlali abakwimeko ephezulu banokuphulukana namandla abo okusebenza ukuba abawugcini umthambo we-cardio wemihla ngemihla.

3. Ii-squats

Ii-squats zinezinto ezininzi, kwaye unokuzenza ngaphandle kwezixhobo. "Into ebaluleke kakhulu nge-squat yifom efanelekileyo," kusho uJim White, umnini weJim White Fitness & Nutrition Studios eVirginia Beach naseNorfolk, eVirginia.

Yima umde neenyawo zakho kumgama we-hip-width kude, amagxa ekhululekile. Jonga phambili ukugcina intamo yakho ihambelana nomqolo wakho, kwaye ubambe iingalo zakho ngqo phambi kwakho okanye ezinqeni zakho. Kancinci squat ngokungathi uza kuhlala kwisihlalo esinqwenelekayo seofisi esisemva kwakho, ugcine izithende zakho zityalwe emhlabeni kunye nomzimba uthe tye. Jonga isibhozo ukuya kwi-12 reps.

4. Imiphunga

Imiphunga ngomnye umthambo oya kugcina umbindi wakho kunye nemilenze ithoni, utshilo uMhlophe. Qinisekisa ukuba umzimba wakho ophezulu uthe tye, amagxa abuyile kwaye akhululekile kwaye isilevu sakho siphezulu. Nyathela phambili ngomlenze omnye, kwaye unciphise isinqe sakho de amadolo omabini agobe kwi-angle ye-90-degree. Idolo langaphambili kufuneka libe ngqo phezu kwe-ankle; elinye idolo lakho akufuneki lichukumise umgangatho. Gcina ubunzima kwizithende zakho xa ubuyela umva kwindawo yakho yokuma.

Ngaba ufuna umngeni? Umhlophe ucebisa ukongeza i-bicep curl kunye needumbbells okanye ukuhamba phambili ngexesha lemiphunga ukugcina izinto ezinomdla. IiReps ezisibhozo ukuya kwi-12 ziya kwenza iqhinga.

5. Yoga

Thatha umoya onzulu: namaste. "Ukunqongophala kokuphefumla okunzulu kuqala ukukhulisa ezinye iingxaki emzimbeni womntu," utshilo uHackley. Ukuphucula ukuphefumla kwakho kunye nokuguquguquka, cinga ukuthatha iklasi ye-yoga. Ngexesha lokuzilolonga kakhulu kwe-yoga, ukuphefumla kuyacotha, ngokuchasene nokukhawulezisa njengoko bekuya kuba njalo ngexesha lesiqhelo se-cardio. Ukongeza ekuqeqesheni umzimba wakho ukuphefumla, uya kuphinda wolule imisipha eqinile okanye engasetyenziswanga, utshilo uMhlophe. Oko kubalulekile kuba izihlunu ezingaguqukiyo zinokukhokelela kwiingxaki ezisezantsi, ukuqina kunye neenyembezi zemisipha, uyongezelela.

6. Iiplanga

Iiplanga - unokuzithanda okanye uzithiye, kodwa lo msebenzi ofanelekileyo we-grunt uya kuqinisa i-core yakho. “Zilungile ekwandiseni uzinzo lomqolo, ezinokuba luncedo ekuthomalaliseni iintlungu ezingasemva,” utshilo uBalestriere. Yehla emhlabeni ngokungathi uza kwenza i-push-up, iingqiniba zakho zigobe ii-degrees ezingama-90 kwaye zombini iingalo zangaphambili ziphumle phantsi. Gcina umzimba wakho kumgca othe tye ukusuka phezulu kwentloko yakho ukuya kwiingcebiso zezithende zakho. Cupana izihlahla zakho ukuba zibuhlungu ngenxa yoxinzelelo. “Qala ukuzama ukuyenza kangangoko unako, emva koko uzame ukuyibetha yonke imihla,” utshilo uMhlophe.

7. Ukuphakamisa, ukuxhuma kunye nokugoba

Imisebenzi efana nokutsiba, ukuphakamisa, ukugoba kunye nokujija - umthambo osebenzayo - unokunceda ukuqeqesha izihlunu ezisetyenziselwa imisebenzi yemihla ngemihla njengokucheba ingca.

Ezi zihlunu ziquka:

• Amathole.
• Izihlunu zesifuba.
• Iintambo zemisipha.
• Triceps.
• Quads.

"Uqeqesho olusebenzayo lunokukwenza womelele (umsebenzi) wakho," utshilo uBalestriere. "Ngokubaleka, ukutsiba, ukuphakamisa, ukujija kunye nokugoba, ulungiselela umzimba wakho imisebenzi eqhelekileyo yemihla ngemihla ngokulinganisa iintshukumo abazifunayo." Ngelixa ezinye zezi mithambo zifana nento ongayenza kuqeqesho lwe-cardio, ugxininiso lwahlukile. Uqeqesho olusebenzayo lukunceda uphuhlise amandla kunye nozinzo, nto leyo inceda ukwenza imisebenzi yakho yemihla ngemihla ikhuseleke kuba usonyusa uzinzo. Ukwaphucula ukusebenza kakuhle komzimba wakho ekuphumezeni ubunzima bemihla ngemihla bobomi. Unokuthi, umzekelo, udibanise iintsimbi zeketile kunye nezisindo kwimiphunga yakho ukuze ukwazi ukuthwala zonke izinto ozithengayo endlwini ngohambo olunye, okanye wenze iilifti ezifileyo ukuze usebenze izihlunu oya kuzifuna emsebenzini weyadi.

8. Ukuhamba, ukukhwela ibhayisekile nokuqubha

Ukuzivocavoca okunempembelelo ephantsi kunokuba yinxalenye ebalulekileyo yerejimeni yendoda yemihla ngemihla, utsho uJamie Costello, usekela-mongameli wentengiso kunye nokuqina kwePritikin Longevity Centre eMiami. Enye yezinto ezilungileyo malunga nolu qheliselo kukuba lunokwenziwa ngenqanaba eliphantsi lokuqina okanye umzamo kwaye lube luncedo ekwakheni unyamezelo ngelixa ugcina amalungu akho ekhuselekile kwaye esempilweni. Le mithambo inokunceda ukugcina intliziyo yakho isempilweni.

Imisebenzi enjalo ibandakanya:

• Ukuhamba.
• Ukukhwela ibhayisekile.
• Ukuqubha.
• Ukukhwela iKayaking.

"Eyona nto ibalulekileyo kukuba uhamba imini yonke kwaye yonke imihla," utshilo uCostello. Ukusebenzisa iiwotshi ezihlakaniphile kunye neepedometers kunokukunceda ukulandelela inkqubela yakho kwaye unikeze inkuthazo.

9. IiBurpees

"IiBurpees ngumsebenzi omangalisayo wobunzima bomzimba kunye neenzuzo ezahlukeneyo," utshilo uMhlophe. "Zibandakanya izihlunu zomzimba wonke, zitshisa iikhalori ezininzi kwaye awudingi nasiphi na isixhobo."

I-burpee yintshukumo enye, kodwa ungayiphula ibe ziinxalenye zayo:

• Ukusuka kwindawo yokuma, ngena kwiplanga.
• Yenza i-push-up.
• Yenza i-jump-squat.
• Phinda.