9 Izivivinyo Amadoda Okumele Azenze Nsuku Zonke

9 Izivivinyo Amadoda Okumele Azenze Nsuku Zonke

Bafo, yenzani icebo lokuhlala nilungile.

Ngenxa yobhubhane lwe-COVID-19, amadoda amaningi aphazamiseka izindlela zawo zokuzivocavoca ezijwayelekile. Izindawo zokuzivocavoca ezisebenza ngokugcwele, izitudiyo ze-yoga kanye nezinkantolo ze-basketball zasendlini zavalwa ekuqaleni kwale nkinga ngasekuqaleni kuka-2020. Eziningi zalezi zikhungo ziphinde zavulwa, futhi amadoda amaningi aqala kabusha uhlobo lwawo lokuzivocavoca noma asungula amasha.

"Abantu abaningi bebenganyakazi kakhulu kusukela ku-COVID-19 futhi benze okungaphezu kokujwayelekile okujwayelekile usuku lonke," kusho uFairfax Hackley, umqeqeshi ozinze eFairfax, eVirginia. Nakuba kubonakala sengathi abantu abaningi kunangaphambili bayazikhandla, ukukhuluphala ngokweqile e-US kuphezulu kakhulu kunanini ngaphambili. "Sihlala singanyakazi, sinezinhlungu nezinhlungu nezifo ukwedlula noma yiliphi elinye izwe."

Ukunamathela endleleni eyodwa nje eyisicefe, yakudala efanayo ejimini yakho emnyama nedangele ngeke kukwenze. Nazi izivivinyo eziyisishiyagalolunye amadoda okufanele azicabangele ukungeza ezinkambisweni zawo zansuku zonke:

1. Ukudonsa umzimba

Ukuzivivinya ngokudonsa kuyindlela esebenzayo yokuthola amandla nokuqeqeshwa kokumelana, okufanele kube yingxenye yohlelo lwawo wonke umuntu, kusho u-Jonathan Jordan, umqeqeshi womuntu siqu oqinisekisiwe ozinze e-San Francisco. "Kungakhathaliseki ukuthi ufuna ukuncika, u-toned, uklebhule noma uqine, ukuqeqeshwa kokumelana kuyisihluthulelo sokugcina ukwakheka komzimba okunempilo, ukuhamba kanye nobungqabavu," kusho uJordani. Ejimini, uphakamisa ukuthi usebenzise imishini ekuvumela ukuthi wenze ukunyakaza okudonsayo, njengomshini ohlezi phansi noma izintambo zokudonsa phansi.

Ukwakha imisipha akuyona nje eyabakhi bomzimba. Uma wenza izivivinyo zokumelana nokuqina okukhulu, wakha futhi ugcina inani logqinsi emathanjeni akho, okubizwa ngenye indlela njengesisindo samathambo nokuminyana.

Ukuqeqeshwa kokumelana kulula ukungena esimisweni sakho sansuku zonke, futhi, ngisho noma usendleleni futhi ungakwazi ukufinyelela imishini yokuphakamisa izinsimbi, kusho u-Nick Balestriere, umqeqeshi wezempilo ehhovisi lezokwelapha lokuphatha iminyaka ye-Cenegenics elise-Boca Raton. , eFlorida. I-Balestriere iphakamisa ukuthi uthenge izintambo zokulenga ezingabizi, ongaziphatha esikhwameni sakho. “Unekhono lokucindezela isifuba sengalo eyodwa, ukugoqa imilenze nomsebenzi owumgogodla, futhi awudingi nokuphuma ekamelweni lakho lehhotela,” usho kanje. "Ukuqeqeshwa kokumelana nokuqina kubaluleke kakhulu kubo bobabili ubulili ekuvimbeleni i-osteoporosis."

2. I-Pickup basketball kanye ne-sprinting

Ukuthola umsebenzi omuhle we-cardio kubalulekile emadodeni kuwo wonke amaqembu eminyaka. Ukujuluka imizuzu engama-20 kuye kwengama-40 ku-treadmill noma i-elliptical ngesivinini esinensa ukuya esimaphakathi kungase kube ukuphela kohlobo lwe-cardio olwaziyo, kodwa ngeke ngempela kuthuthukise izinga lakho lokugayeka kokudla emzimbeni - noma ukuthi umzimba wakho uwashisa kahle kangakanani ama-calories. , kusho uBalestriere.

Cabangela ukungeza ukuvivinya umzimba kwe-anaerobic - njengokugijima noma ukugxuma - uma uqedile ngomsebenzi we-aerobic, okuletha ukuvivinya umzimba kwakho ezingeni eliqine kakhulu futhi kuthuthukisa umzimba wakho ohlelweni. Ihora elinamandla noma ngaphezulu lebhola lomnqakiswano eligcwele enkantolo noma lebhola likanobhutshuzwayo lingenza ubuqili. Uthi: “Cabanga ngenhliziyo yakho nesimiso sakho sokujikeleza kwegazi njengenjini. “Ngokwenza kokubili ukuvivinya umzimba kwe-aerobic kanye ne-anaerobic, ubeka umzimba wakho esimweni sempilo. Kwesinye isikhathi uma ugeje ibhasi futhi udinga ukugijima ukuze ulibambe, udinga ikhono lokwenza lokho ngaphandle kokuphelelwa umoya noma ukuhlaselwa yinhliziyo. Futhi ufuna ukukwazi ukuthatha uhambo olude njengalapho kufanele uhambe amabhulokhi angu-12 ngoba umgwaqo ongaphansi komhlaba uvaliwe. Ngezinye izikhathi kufanele uhambe ngokushesha, futhi ngezinye izikhathi uhamba kancane. "

Ukugcinwa njalo nokugxilile kubalulekile ukugcina izinga elihle lokuqina kwe-cardio. Ngisho nabasubathi abasesimweni esihle bangalahlekelwa amandla abo okudlala asezingeni eliphezulu uma bengenalo uhlelo oluhle lwansuku zonke lokuzivocavoca umzimba.

3. Izikwele

Ama-squats ahlukahlukene, futhi ungawenza ngaphandle kwemishini. "Into ebaluleke kakhulu nge-squat ifomu elifanele," kusho uJim White, umnikazi weJim White Fitness & Nutrition Studios eVirginia Beach naseNorfolk, eVirginia.

Yima mude izinyawo zakho ziqhelelane ngobubanzi be-hip, amahlombe akhululekile. Bheka phambili ukugcina intamo yakho ihambisana nomgogodla wakho, futhi ubambe izingalo zakho ziqonde phambi kwakho noma ezinqulwini zakho. Squat kancane sengathi usuzohlala esihlalweni esifiselekayo sehhovisi ngemuva kwakho, ugcine izithende zakho zitshalwe phansi kanye nomzimba umile. Khomba ukuphindaphinda okuyisishiyagalombili kuye kwayi-12.

4. Amaphaphu

Amaphaphu angomunye umsebenzi ozogcina umnyombo nemilenze yakho ithambile, kusho uMhlophe. Qinisekisa ukuthi umzimba wakho ongenhla uqondile, amahlombe abuyele emuva futhi akhululekile futhi isilevu sakho siphezulu. Hamba uye phambili ngomlenze owodwa, futhi wehlise izinqulu zakho kuze kube yilapho womabili amadolo egobile nge-engeli engama-degree angu-90. Idolo langaphambili kufanele libe ngenhla ngqo kweqakala; elinye idolo lakho akufanele lithinte phansi. Gcina isisindo ezithendeni zakho lapho uhlehla ubuyela endaweni yakho yokuma.

Ufuna inselele? Okumhlophe kusikisela ukungeza i-bicep curl enama-dumbbell noma ukuya phambili phakathi namaphaphu ukuze ugcine izinto ezithakazelisayo. Ama-reps ayisishiyagalombili kuya kwangu-12 azokwenza iqhinga.

5. I-Yoga

Adonse umoya kakhulu: namaste. "Ukuntuleka kokuphefumula okujulile kuqala ukukhulisa ezinye izinkinga emzimbeni womuntu," kusho uHackley. Ukuze uthuthukise ukuphefumula kwakho nokuvumelana nezimo, cabanga ukuthatha ikilasi le-yoga. Ngesikhathi sokuzivocavoca okukhulu kwe-yoga, ukuphefumula kuncipha, ngokuphambene nokusheshisa njengoba bekungenzeka ngesikhathi sohlelo lwe-cardio esheshayo. Ngaphezu kokuqeqesha umzimba wakho ukuphefumula, uzophinde welule imisipha eqinile noma engasetshenziswanga, kusho u-White. Lokho kubalulekile ngoba imisipha engaguquki ingaholela ezinkingeni zeqolo, ukucinana nokukhala kwemisipha, uyanezela.

6. Amapulangwe

Amapulangwe - ungase uwathande noma uwazonde, kodwa lokhu kuvivinya okufanelekile kwe-grunt kuzoqinisa umgogodla wakho. “Zinhle kakhulu ekwandiseni ukuzinza komgogodla, okungaba usizo ekwehliseni izinhlungu emuva,” kusho u-Balestriere. Yehlela phansi kube sengathi uzophusha phezulu, izindololwane zakho zigobe ngamadigri angu-90 futhi zombili izingalo zihlezi phansi. Gcina umzimba wakho umugqa oqondile kusukela phezulu kwekhanda lakho kuya ezihlokweni zezithende zakho. Hlanganisa izihlakala zakho uma zibuhlungu ngenxa yengcindezi. "Qala ukuzama ukukwenza isikhathi eside ngangokunokwenzeka, bese uzama ukukushaya nsuku zonke," kusho u-White.

7. Ukuphakamisa, ukugxuma kanye nokugoba

Imisebenzi efana nokugxuma, ukuphakamisa, ukugoba nokusonta - izivivinyo ezisebenzayo - ingasiza ukuqeqesha imisipha esetshenziselwa imisebenzi yansuku zonke njengokugunda utshani.

Le misipha ihlanganisa:

• Amathole.
• Imisipha yesifuba.
• Ama-Hamstrings.
• I-Triceps.
• Ama-quads.

"Ukuqeqeshwa okusebenzayo kungakwenza uqine (umsebenzi) wakho," kusho u-Balestriere. Ngokugijima, ukugxuma, ukuphakamisa, ukusonteka nokugoba, ulungiselela umzimba wakho imisebenzi evamile yansuku zonke ngokulingisa ukunyakaza abakudingayo. Nakuba ezinye zalezi zivivinyo zifana nalokho ongakwenza ekuqeqesheni i-cardio, ukugxila kuhlukile. Ukuqeqeshwa okusebenzayo kukusiza ukuthi uthuthukise amandla nokuzinza, okusiza ukwenza imisebenzi yakho yansuku zonke iphephe ngoba ukhulisa ukuzinza kwamalunga. Futhi uthuthukisa ukusebenza kahle komzimba wakho ekufezeni ubunzima bansuku zonke bempilo. Ngokwesibonelo, ungase ufake izinsimbi zeketela nezinsimbi emaphashini akho ukuze ukwazi ukuthwala zonke igilosa uziyise endlini ohambweni olulodwa, noma wenze ama-lifts afile ukuze usebenze imisipha oyoyidinga emsebenzini wasegcekeni.

8. Ukuhamba ngezinyawo, ukuhamba ngebhayisikili nokubhukuda

Ukuzivocavoca okunomthelela omncane kungaba yingxenye ebalulekile yohlelo lwendoda yokuzivocavoca nsuku zonke, kusho u-Jamie Costello, iphini likamongameli wezokuthengisa nokuqina we-Pritikin Longevity Center e-Miami. Enye yezinto ezinhle ngalezi zivivinyo ukuthi zingenziwa ngezinga eliphansi lomfutho noma umzamo futhi zisasebenza ngempumelelo ekwakheni ukukhuthazela kuyilapho ugcina amalunga akho ephephile futhi enempilo. Lezi zivivinyo zingasiza futhi ukugcina inhliziyo yakho iphilile.

Imisebenzi enjalo ihlanganisa:

• Ukuhamba.
• Ukuhamba ngebhayisikili.
• Ukubhukuda.
• I-Kayaking.

"Into ebaluleke kakhulu ukuthi uhamba usuku lonke nansuku zonke," kusho u-Costello. Ukusebenzisa amawashi ahlakaniphile nama-pedometers kungakusiza ukulandelela ukuqhubeka kwakho futhi kukunikeze ugqozi.

9. Amabhunu

"Ama-Burpees ayisisindo somzimba esimangalisayo esinezinzuzo ezihlukahlukene," kusho u-White. "Zihlanganisa izicubu zomzimba wonke, zishisa ama-calories amaningi futhi awudingi mshini."

I-Burpee iyinhlangano eyodwa, kodwa ungayihlephula ibe izingxenye zayo:

• Ukusuka endaweni yokuma, ngena epulangeni.
• Yenza i-push-up.
• Yenza i-jump-squat.
• Phinda.