Fit Over 50 - Home Exercises

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Uma ufuna ukufaneleka ngaphezu kweminyaka engama-50, asikho isikhathi esingcono sokuqala kunanamuhla. Uma sakha imikhuba emisha ethuthukisa impilo yethu, sikhulisa amandla ethu okuguga ngendlela esivumela ukuthi sihlale simatasa.

Noma ngabe usuvele usebenza njalo, kubalulekile ukwazi ukuthi ukuqeqeshwa kwakho kufanele kuguquke kanjani lapho usungaphezu kweminyaka engamashumi amahlanu. Njengoba imizimba yethu iqala ukushintsha, kufanele sivumelanise indlela esibasa ngayo futhi siyisebenzise ukuze senze izinga lempilo libe ngcono eminyakeni yethu yakamuva.

Ungakha imisipha kunoma ibuphi ubudala, kodwa mhlawumbe kuyindlela ebaluleke kakhulu yokuthola ukuqina ngaphezu kwamashumi amahlanu. Kalula nje, uhlobo oluthile lwamandla nokuqeqeshwa kokumelana kubalulekile njengoba sikhula ngoba imisipha enamandla isho amathambo aqinile nokulimala okuncane. Kwabanye abantu abaneminyaka engaphezu kwamashumi amahlanu, ukuqeqeshwa kwamandla kuphumela ekwakhiweni kabusha kweminye imisipha yemvelo ababenayo lapho besebancane futhi baqinisekise ukuthi bahlala beqinile futhi beqinile.

Njengoba ukuguquguquka kwethu kuncipha ngokuya ngeminyaka, kungaba lula ukuziyekela sicabange ukuthi ngeke siphinde sikuthole. Nokho, ukulondoloza ukuvumelana nezimo kuze kube sekugugeni kubalulekile ukuze siqinisekise ukuthi sizuza ngokugcwele ekuphileni kwethu kwakamuva. Ukugcina ukuguquguquka ngemva kwamashumi amahlanu kubalulekile njengoba kusiza ukwehlisa ingozi yokulimala njengokuphuka kanye nokuqina kwemisipha. Iphinde ithuthukise ukuma kwakho kanye nekhono lakho lokwenza imisebenzi yansuku zonke.

Kungakhathaliseki ukuthi uneminyaka emingaki ubudala noma izinga lokufaneleka okulo, akukephuzi kakhulu ukuthi uqale ukuqina nokuba nempilo. Ungakwazi njalo ukuzivumelanisa nezinqubo ukuze zivumelane nekhono lakho lamanje futhi awugugi kakhulu ukuthi uzame izinto ezintsha noma uzizwe umuhle esikhumbeni sakho. I-Pilates iwuhlelo lokuzivocavoca oluklanyelwe ukuthuthukisa amandla omzimba, ukuguquguquka nokuma komzimba, ukuphefumula, kanye nokuphila kahle. Ngingumlandeli omkhulu we-Pilates yabesifazane nabesilisa abangaphezu kweminyaka engu-50. Iletha etafuleni ukucatshangelwa okuningi okwengeziwe okudingeka sikubale ohambweni lwethu lokufaneleka kanye namasu okuphila okunempilo. Ingasetshenziswa kalula ngezikhathi ezifushane futhi ilethe imiphumela.

Kubantu abadala abafuna indlela ephephile, esebenzayo yokuthuthukisa impilo yabo engokomzimba nokuphila kahle kukonke, ukwelula, ukuphefumula, nokuzindla kwe-yoga kungaba yisixazululo esihle. Ngenxa yokuthi ukuma (okubizwa ngokuthi ama-asanas) kungashintshwa kalula noma kuhambisane nezidingo zomuntu ngamunye, i-yoga iphephile kubantu abadala bawo wonke amazinga okufaneleka noma amakhono.

Kungakhathaliseki ukuthi uneminyaka emingaki, ukuzivocavoca ngama-dumbbells kuyindlela enhle yokuhlala usesimweni. Sekushiwo lokho, izivivinyo zesisindo zamahhala zinikeza inani lezinzuzo kubantu abadala ngokukhethekile.

Ngaphezu kokukhetha izisindo ezifanele nokuzivocavoca, kubalulekile ukunikeza umzimba wakho isikhathi esanele sokuphumula nokululama phakathi kwezikhathi zokuqeqesha amandla. Kuyasiza futhi ukulandela imihlahlandlela embalwa yokudala ukujima okungenakulimala kokuphakamisa izinsimbi. Uma iklanywe ngendlela efanele, uhlelo lokuqeqesha isisindo lwabantu abadala lunganikeza izinzuzo ezithuthukisa ikhwalithi yokuphila yonke.

Ukuvumelana nezimo kuyisici esibalulekile sempilo enhle nokuqina futhi kubaluleke kakhulu kwasebekhulile. Ngomzimba osekhulile kufika ukuguquguquka okunciphile, ikakhulukazi uma sikhohlwa ukuthi yini edingekayo ukuze sizigcine siguquguquka futhi sihamba kahle. Ngokuthuthukisa ukuguquguquka kwakho, ngeke nje uthuthukise ububanzi bokunyakaza kwelinye lamalunga akho, kodwa uzozithola usuhambahamba kalula. Konke lokho kunyakaza kwansuku zonke kuzobonakala kulula kakhulu, futhi uzozizwa ukhululekile ezinkingeni ezibuhlungu.
Uzoba nokuma okuthuthukile, ukulinganisela okuthuthukisiwe futhi wehlise namathuba akho okuthola ukulimala esikhathini esizayo.

Masithathe isinyathelo sokuqala ukuze sinciphe futhi silingane njengabantu abadala asebekhulile nabadala!