Ukuzilolonga okuchasene neminyaka

Umxholo

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Ukuba usebenza ngokwaneleyo, ngokuqinisekileyo uqinisekisiwe ngombala, onetoni, nomzimba o-sexy. Kodwa kukho okungakumbi ekusebenzeni ngaphandle kwezibonelelo zobuhle. Ukuzilolonga rhoqo kuthintela ukutyeba kunye nokuncipha kwamathambo, kukhuthaza izihlunu ezomeleleyo kunye namalungu, kwaye kuye kwaboniswa ukunceda ukuthintela izifo ezingapheliyo.

Kwaye ngelixa kungade kube lixesha lokuba ungene kwisimo esihle, uya kuba nakho ukubonakala kwaye uzive ungcono ukuba ujolise kwimithambo ethile kwizigaba ezahlukeneyo zobomi bakho.

Kungenxa yoko le nto i-SHAPE yangena ePalm Beach, eFla. Esekwe umqeqeshi weYunivesithi yaseReebok u-Joy Prouty ukuyila isicwangciso seminyaka elishumi-elungiselelwe wena. "Njengokuba iminyaka idlula, uninzi lwabasetyhini luhlala kwimisipha ebuthathaka, ukuxubusha ngakumbi kunye nokukhukhumala kunye nokwanda kwesinqe," utshilo uProuty. Inkqubo ejongene nemiba ejongene nomzimba wakho ngoku yeyona ndlela yokuthintela oko. "

Eyona nto iphambili kwesi sicwangciso sokufaneleka yindlela esebenzayo yokuxhathisa i-multimuscle. Hlanganisa oko kunye nemiyalelo yethu ye-cardio, ukuhamba kwebhonasi kunye nezikhokelo ezijolise kwiimfuno zakho ezithile kwi-20s, 30s kunye ne-40s yakho, kwaye uya kujongeka kwaye uzive ungcono kakhulu ukusuka kunyaka omnye ukuya kolandelayo.

ISICWANGCISO

Shushubeza Qala umsebenzi ngamnye ngemizuzu emi-5 ukuya ku-10 ye-cardio ephantsi, ngokufanelekileyo kumatshini osebenza zombini iingalo kunye nemilenze yakho.

Izikhokelo zomsebenzi Iintsuku ezimbini ukuya kwezintathu ngeveki ngeentsuku ezingahambelaniyo, yenza amandla asisiseko ashukumayo ngaphezulu kwaye okujoliswe kuko kuhamba kwiqela lakho lobudala kumaphepha alandelayo. Yenza iiseti ze-2-3 zentshukumo nganye, uphumle umzuzu omnye phakathi kweesethi. Ngomhla woku-1, yenza i-8-12 reps kunye nobunzima obunzima ukwakha amandla; Ngomhla wesi-2, yenza i-12-15 reps enobunzima bokukhanya ukuze unyamezele. Ukuba ukhetha usuku lwesithathu, landela iiseti kunye nokuphindaphinda nokuba loluphi usuku 1 okanye usuku 2. Soloko usebenzisa ubunzima obaneleyo ukudinwa kwezihlunu zakho ngokuphendula kokugqibela kweseti nganye.

UAr Rx Emva kokugqiba onke amandla ahambayo, yenza iiseti ezi-2 ukuya kwezi-15 ukuya kwezi-20 zokuzilolonga esiswini ngokuzikhethela, ezinje ngee-crunches, ii-curls ezijikajikayo kunye nokujija kwe-oblique.

Phola Gqiba umsebenzi ngamnye wolula zonke izihlunu zakho ezinkulu, ubambe ukolula ngalunye kwindawo yoxinzelelo olunobuzaza kwimizuzwana engama-30.

ICardio iyancedisa Injongo yokufumana imizuzu ye-20-45 ye-cardio, iintsuku ze-3-5 ngeveki, ubukhulu obuhlukeneyo, ubude kunye nefuthe lokuthintela ukulimala nokusebenza umzimba wonke. Bandakanya iintsuku ezi-1 ukuya kwezi-2 zoqeqesho lwekhefu (amaxesha atshintshanayo omsebenzi okhawulezayo kunye nocothayo). Amathuba akuvumela ukuba utyhale imida yakho kwaye uphucule umthamo we-aerobic, ukonyusa imetabolism kunye nokutshisa iikhalori. Jonga isicwangciso seqela lakho leminyaka ngobuchule obuthile.

Ukuqala nje? Ukuba umtsha ukwenza umthambo, yenza inkqubo yamandla esisiseko ngaphandle kokongeza iminyaka ekujoliswe kuyo, kunye nokusebenza kwe-Cardio 3-5 njengoko kuchaziwe kwiCardio Complement (ngasentla), kangangeeveki ezi-6. Emva koko, uya kuba namandla ngokwaneleyo ukuba ulandele amandla kunye neengcebiso ze-cardio kwiqela lakho leminyaka.

Izikhombisi zokuqhubela phambili Ngelixa esi sicwangciso siyilelwe ukukunika uhlobo lokuzilolonga olufunwa ngumzimba wakho ukusukela kwiminyaka engama-20 ukuya kuma-40s, kubalulekile ukutshintsha ukuzilolonga kwakho rhoqo kwiinyanga ezimbalwa. Sebenzisa le nkqubo kwiiveki ezisi-8, emva koko xuba izinto kwiiveki ezisi-8 kunye nokunye ukusebenza kwamandla okufana noko kufumaneka kwiSHAPE.

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