Lo mlingisi oneminyaka engama-75 ubudala uFitfluencer utyhile ubuqhetseba bakhe bokwenza i-Gym Workout isebenze ngakumbi ekhaya

Umxholo

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Jonga i-Instagram kaJoan MacDonald kwaye kuyacaca ukuba i-icon yomzimba eneminyaka engama-75 iyayithanda iseshoni yoqeqesho lobunzima. Ukusuka kwiibhokisi zebhokisi ezikhuselekileyo ukuya kwi-dumbbell deadlifts, uhambo lukaMacDonald lokuthatha impilo lubandakanyekile ekubonakala ngathi kukho konke ukuhamba okunzima kwiincwadi. ifilosofi yakhe kunye nabalandeli bakhe. (Idibeneyo: Lo Mntu oneminyaka engama-74 ubudala weFitness Faticity uchasa ukulindela kuwo onke amanqanaba)

Kwiposti entsha ye-Instagram, i-fitfluencer (aka @trainwithjoan) yabelana ngeevidiyo ezimbini zakhe esenza imigca, umthambo ojolise ikakhulu kwimisipha yomqolo emikhulu (enjengeelats kunye neerhomboids) ngelixa ibetha emagxeni, kwii-biceps, nakwii-triceps. Kwividiyo yokuqala, iMacDonald yenza umthambo kumatshini womqolo oxhasa isifuba, ukhetho umntu ophakathi anokuthi angakwazi ukufikelela kulo ekhaya. Kwisiqeshana sesibini, iMacDonald yenza uhlobo lokuzilolonga ekhaya. Ngeli xesha, uhlala phantsi emhlabeni, ubambelele nkqo ekupheleni kwebhendi yokuxhathisa ejikelezwe iinyawo zakhe, kwaye utsalele umva umva ukwenza imigca. (Idibeneyo: Jonga u-Joan MacDonald Deadlift oneminyaka engama-74 ubudala kunye ne-Hit Record Record)

Kwingcaciso yakhe, uMacDonald ucacisa ukuba ukwenza imigca ngenqanaba eliphakathi, ibhendi yokuxhathisa ekhutshiweyo kusenzima "kunzima," kwaye uya kulungelelanisa isikimu sakhe xa esebenzisa ibhendi yokumelana endaweni yobunzima bomthwalo. (I-FYI-unokusebenzisa ibhendi enye, ende eneziphelo ezimbini, ezinje ngeTheraBand, kwaye uve ukutsha okufanayo.)

"Isitshixo sokwenza umsebenzi wasekhaya usebenze kukuqinisekisa ukuba wenza iireps ezininzi njengoko kuthatha ukuba udinwe ngokwenene izihlunu zakho," ubhala uMacDonald. "Ndinokuphinda ndenze i-10 reps ejimini enobunzima obunzima, kodwa ngeebhendi kunye ne-dumbbells ezinqunyelweyo ndinokuphinda ndenze i-16 okanye i-20 reps. Ngokusisiseko ndiza kwenza reps ezininzi njengoko kufuneka nditshise kakuhle." (Izinto eziNxulumeneyo: Izibonelelo zeResistance Bands ziyakwenza ukuba ucinge kwakhona ukuba uyafuna na ubunzima)

Kwaye isicwangciso sakhe sihlola. Ewe, ukusebenzisa ubunzima obunzima kwinani eliphantsi le-reps kukulungele ukwandisa ubunzima bemisipha kunye namandla. Kodwa yona ngu kunokwenzeka ukwakha amandla emisipha kwaye unyamezelo ngokuxhathisa ukukhanya nje okanye ubunzima bomzimba wedwa. Ukuqhubeka nokucela umngeni kwimisipha yakho kubalulekile, kodwa ukongeza amaxabiso obunzima ayisiyiyo kuphela indlela yokwenza oko. Xa usebenzisa ubunzima bokukhanya okanye akukho nanye, ungalonyusa inani leempendulo ozenzayo- kunye / okanye unciphise ixesha lokuphumla phakathi kweeseti- ukufezekisa iziphumo ezifanayo njengoko ubuya kwenza kwindawo yokuzivocavoca enezixhobo ezinkulu. UMacDonald ucacisile ukuba uyakwenza reps ezininzi kangangoko anako de azive "eshushu kakuhle", nto leyo ehambelana nomthetho woqeqesho oluthandwayo lwesithupha: Ukuba awuziva ngathi ii-reps ezimbalwa zokugqibela zinzima, lixesha lokuba yandisa ukuphindaphinda kwakho okanye ukongeza ubunzima.

Ukuhambisa izinto ezinzima kwindawo yokuzivocavoca kunokuziva kumangalisa kwaye kunokuba luncedo ekufikeleleni kwiinjongo ezininzi zokufaneleka, ngokungathandabuzekiyo. Kodwa njengoko iMacDonald ibonisa, kunokwenzeka ukuba ulingane nomsebenzi onzima usebenzisa izixhobo ezilula nezincinci kanye ekhaya.

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