Indlela inciphise izandla ngemva kweminyaka engu-40?

Cishe yilowo nalowo wesifazane ube neminyaka ethile ubudala ebhekene ukugcwala izandla. Bathoma bheka ebukekayo futhi, yebo, alithandeki kwabobulili obuhlukile. Indlela kabusha iphimbo kwemisipha abanike ezicashile, ifomu enhle? Ukuze wenze lokhu udinga ukuzivocavoca ekhethekile ukunciphisa ivolumu yezandla. Kodwa ngaphambi kokuba uqale akhiphe nabo aphinde acabange ngokucophelela ekudleni kwakho. Lahla lamahwahwa. Iya ukudla okunempilo kakhudlwana. Uma unquma ukunikeza "impi" sina ukhuluphele futhi ufuna babe izandla amahle - ukuqala ekudleni. Udinga ukudla 4 - 5 izikhathi ngosuku, kodwa izingxenye ezincane. Ungadli amnandi, ufulawa, okubabayo kakhulu futhi anosawoti. Amasaladi, ukudla kakhulu wamaprotheni amaningi, izithelo (unothile ngamavithamini) - lokhu okudingayo. Ngemva kwesikhashana unomuzwa wokuthi kungukuthi engaka enamathiselwe ukudla. Kanye nokunciphisa ubukhulu isisu uhamba unxanela ukudla ebusuku futhi Sula ucezu noma ezimbili okunama-kilojoule amaningi ikhekhe. Lapho okuphakelayo kwakho kuyoba umbuso, ungakwazi uqhubekele ukuqaliswa ekhethekile ukuqeqeshwa amandla. Bona, yebo, likhona elinye. "Indlela ukunciphisa ivolumu wezandla nganoma iyiphi enye indlela?" - You buza. Yiqiniso, ungaqhubeka ukulandela ukudla, ukwenza i-yoga isiqondiso ekhethekile, bese imisipha yakho izophinda beze ithoni. Kodwa le nqubo kuzokuthatha imizuzu engaphezu kuka uma njalo kwenziwe njengoba kukhonjisiwe kulesibonelo umsebenzi zethu ezibonakalayo.

Mayelana ezempilo umsebenzi

Nokho, ngaphambi kokwenza umzimba ezemidlalo ukunciphisa umzimba, bonana nodokotela wakho. Ungalayishi contraindicated yakho? Ngokuvamile, ngemva kweminyaka engu-40, lapho kukhona izinkinga abesifazane nge ukhuluphele futhi Umuntu angase azibuze, 'indlela inciphise esandleni ", kukhona" Izilonda "ezingase zithiye inqubo ukuba balondoloze yokuphila asebenzayo. Uma kungekho imikhawulo ngenxa high blood pressure noma balimala eqolo intambo ungenawo, zizwe ukhululekile ukuya ejimini. Ngokuvamile, kufanele enze zonke izivivinyo e sikuhlomele ukuqina isikhungo ngeso elibukhali ngomfundisi abanolwazi. Khona-ke ungaqiniseka ukuthi yonke imizamo yakho phakathi nesikhathi esifushane ukuze uphumelele. Uma ungakwazi ukukhokhela Igumbi nomfundisi ofundisa ke konke ongakwenza ekhaya. Kodwa kulokhu kubalulekile unake okukhethekile inqubo umsebenzi. Thola izifundo ividiyo efanele. I olunembile ngobuchwepheshe wena ngokwenza izivivinyo, ngokushesha lo mbuzo ayisekho mayelana nendlela inciphise uhlangothi, njengoba lizobuya kokuvamile.

imishini umsebenzi

Futhi manje uqhubeke ngqo umzimba. Ukuze ukufunda emuva kobuso isandla nekugwema amafutha asemzimbeni niguquke emuva etafuleni, thatha izandla zakho ayeke futhi ezimfushane kanye izandla, okuwukuthi, singabambi Uphakamisa uphinde wehlise isisindo yayo. Enye ngempumelelo kakhulu elandelayo umsebenzi: ukusakaza izingalo emaceleni, aqale ukwenza noma senhliziyo yabo ngaphandle kokuba izinga emahlombe okusezingeni eliphezulu. Uma bend izingalo endololwaneni futhi uthathe dumbbells polukilogrammovye ke umphumela umsebenzi ngeke sinyuke. Lo msebenzi Kusizuzisa kakhulu ku imisipha engaphakathi. Noma kunjalo, indlela engcono kakhulu ukubhekana nodaba indlela inciphise uhlangothi, kukhona push-ups. Thola izandla zakho phezu kwabo, futhi ngesikhathi esifushane uzophawula ithoni emangalisa uthola umzimba wakho wonke.