Ukuzilolonga okuNcinci ngeMini nje ngokuSebenzayo

Ukuzama ukufaka umthambo kwimini exakekileyo kunokuba ngumzabalazo ukufumana ifestile yemizuzu engama-30 ukuya kwengama-45. Nangona kunjalo, uphando lufumanise ukuba ukuzilolonga okuncinci kunye nokuzilolonga okuqokelelweyo ngosuku kusebenza njengeseshoni enye epheleleyo. Uphononongo lubonisa ukuba iiseshini zokuzilolonga ezimfutshane zithatha indawo yomthambo omnye omde ngokwahlula inkqubo yesiqhelo ibe mincinane emininzi kwaye iyasebenza ngokufanayo.

Ixesha lokuzilolonga

Ngokutsho I-CDC kunye nezikhokelo zayo zoMsebenzi woMzimba, abantu abadala kufuneka bagxininise ubuncinane be-150 imizuzu ye umthambo we-aerobic ophakathi okanye 75 imizuzu ye umthambo ngamandla we-aerobic ngeveki, kunye nokuqeqeshwa kwamandla ubuncinane iintsuku ezimbini ngeveki. Ukuzilolonga kufuneka kugxininise kumzimba opheleleyo ekujolise kuwo amaqela ezihlunu ezinkulu. Nangona kunjalo, a Iseshoni ende inokwahlulwa ibe yimisebenzi emincinci emininzi ukufezekisa izibonelelo ezifanayo kunye nokufezekisa inani elifanayo lemizuzu.

Iinzuzo zokuzilolonga okuncinci

Iinzuzo zeeseshoni ezimfutshane, ezininzi zokuzilolonga zezo zibonelela ngokunyuka kokuguquguquka kwishedyuli yemihla ngemihla yomntu ngamnye, kubavumela ukuba bagxile kwimpilo yabo ngelixa bejonga usapho, umsebenzi, kunye nezinye izibophelelo. Ukwenza i-mini-workouts yonke imini kwenza kube lula ukuhlala uzinikele kwiprogram yokuzivocavoca, ukufumana izibonelelo, kunye nokufezekisa iinjongo zabo zempilo.

Ukwandisa iMpilo yeBrain kunye neMood

• Ukuzilolonga okuthatha ixesha elifutshane konga ixesha, vumela iindlela ezininzi zokuzilolonga zibe lusuku olunye, kwaye uphucule izibonelelo zemithambo-luvo, ngokwasemzimbeni nangokwengqondo.
• Ukwenza umthambo okufutshane njengemizuzu emi-3-5 yonke imini kunokunceda ingqondo kunye nomoya.

Uxinzelelo lwegazi olusezantsi

• Uphononongo luqhathanise imiphumo yeeseshoni ezimfutshane zokuzilolonga kwe-aerobic kunye nokuzivocavoca okuqhubekayo kwiiyure ze-24 uxinzelelo lwegazi.
• Uphononongo lufumanise ukuba ukuhamba ngemizuzu eyi-10 emini kusasa, emini nasemva kwemini kwehlisa uxinzelelo lwegazi ngaphezu kokuhamba ngemizuzu engama-30. prehypertensive ngabanye.

Kulula Ukuzilolonga

• Ukwenza ukuqina okuphezulu ixesha elide akulula, nakubadlali abanamava.
• Yiyo loo nto iiseshini zokuzilolonga ezincinci zibhenela abalandeli bokuqina bawo onke amanqanaba.
• Ukunciphisa ixesha kuvumela umntu ukuba enze umthambo kumandla aphezulu.

Nciphisa Uxinzelelo Lokusebenza

• Ukubandakanya ukuzilolonga okufutshane kunokunciphisa uxinzelelo okanye uloyiko abantu abanalo xa besenza umthambo.
• Xa ujonga ukomelela ngokwale mbono, ukuzilolonga okufinyeziweyo ngokwendalo kuba yinxalenye yosuku enceda ukuthomalalisa uxinzelelo.

Ukufikelela kwiiNjongo zokuQina

• Ukuzilolonga okufutshane kuvumela abantu abaneeshedyuli ezixakekileyo ukuba bagxile kwinto abanokuyenza kwiiseshini ezilawulwayo imini yonke ngaphandle kokuziva uxinezelekile ngokuzibophelela kwiseshoni yokujima yonke.
• Ukuzilolonga okuncinci kulula ukucwangcisa, ukuzinza ngakumbi ukwenza, kwaye kulula ukuzibophelela kwixesha elide.
• Bavumela umthambo ogxininise ngakumbi kunye nokuqina, ngakumbi xa uphazamiseka ngokulula.

Ceba Kwangaphambili kwaye Ulandele

Indlela ecetyiswayo yokuqokelela a balance yamandla, i-cardio, kunye nemithambo yokushukuma imini yonke kukuseka isicwangciso. Fumana inkqubo eyonwabisayo kwaye ingabi ngumsebenzi, emva koko umise indawo yeofisi, indawo yokusebenza, ikhaya ukulungiselela umthambo. Ngeenzuzo zentliziyo kunye nokomeleza, umzekelo we tabata or HIIT ukuzilolonga.

• Imithambo emihlanu.
• Imizuzu emibini kumsebenzi ngamnye kunye nomlinganiselo wokuphumla emsebenzini wemizuzwana engama-30, imizuzwana engama-30 ukuphumla.
• Ngokuxhomekeke kwinqanaba lomntu ngamnye, umlinganiselo wokuphumla emsebenzini unokuguqulwa.
• Ukuphucula ukuhamba kunye namandla, sebenzisa iintsimbi okanye iibhendi zokumelana.
• Gxininisa kwifomu efanelekileyo.

Zama ukuzilolonga okufutshane ukuze wenze umthambo ngokukhawuleza:

• Khetha imithambo emibini ukuya kwemithathu efana i-bicep curls, ukucinezela amagxa, ukutyibilika komzimba, ukunyuswa kwethole, imiphunga, okanye amaplanga.
• Misela iwotshi imizuzu emi-3.
• Yenza imizuzwana engama-30 kumthambo omnye.
• Tshintshela komnye umthambo imizuzwana engama-30.
• Ukutshintshana kude kuphele imizuzu emi-3.

UkuBumbiswa kweBhunga

Ukujima koBodyweight 1

• Shumi i-squats yomzimba.
• Iipushups ezilishumi.
• Iijekhi zokutsiba ezingamashumi amabini.
• Iplanga yamashumi amabini anesibini.
• Shumi bridges glute.
• Imizuzwana engamashumi amabini yokuphumla.
• Phinda kaninzi kangangoko kwimizuzu eyi-10.

Ukujima koBodyweight 2

• Imizuzwana engamashumi amathathu ye-squats yomzimba.
• Imizuzwana engamashumi amathathu yokutsiba iijacks okanye amadolo aphezulu.
• Iplanga yamashumi amathathu anesibini.
• Imizuzwana engamashumi amathathu yokuphumla.
• Phinda 4-5 amaxesha.

Ukolula iYoga

• I-Child's Pose – 2–3 uphindaphindo, bamba imizuzwana engama-20–30.
• Ukuma kwesitulo – 10 uphindaphindo.
• Ikati-Inkomo – 10 uphindaphindo.
• Inja ezantsi – 8 uphindaphindo.
• Phinda imijikelo emininzi kangangoko imizuzu eyi-10.

Ucaphulo

Ungakanani umthambo ofunekayo kubantu abadala? (2015, Juni 4) cdc.gov/physicalactivity/basics/adults/

Abasebenzi beKliniki yaseMayo. (2014, Oktobha 10). Ukudakumba kunye nexhala: Ukuzivocavoca kunciphisa iimpawu mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

Abasebenzi beKliniki yaseMayo. (2015, ngo-Epreli 16). Umthambo kunye noxinzelelo: Hamba ukulawula uxinzelelo mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469