I-8 yeyona mithambo ilungileyo yabantu abadala

Umxholo

• 1. Hamba
• 2. Ukwakha umzimba
• 3. Ukudada
• 4. Ukuhamba ngebhayisikile
• 5. Ukolula
• 6. Amanzi aerobics
• 7. Yoga
• 8. Iipilates

Ukuziqhelanisa nokwenza umthambo ebudaleni kunezibonelelo ezininzi, ezinje ngendlela yokuthomalalisa iintlungu zesifo samathambo, ukomeleza izihlunu kunye namalungu kunye nokuthintela ukubonakala kokulimala kunye nezifo ezingapheliyo ezifana neswekile okanye uxinzelelo lwegazi, umzekelo.

Ukuhamba, ukuqubha, i-aerobics yamanzi kunye noqeqesho lobunzima zezinye zezona mithambo zifanelekileyo kubantu abadala. Kubalulekile ukuba baziqhelanise ubuncinci ama-3 ngeveki, emva kokukhutshwa ngugqirha naphantsi kokhokelo loqeqesho lomzimba okanye ugqirha we-physiotherapist ukuze umthambo wenziwe ngokuchanekileyo, kwinqanaba lentliziyo elifanelekileyo lomzimba wabantu abadala , kwaye ukwenzakala kuthintelwe.

Ngale ndlela, eyona mithambo ilungileyo yabantu abadala ibandakanya:

1. Hamba

Ukuhamba, ukongeza ekukhuthazeni unxibelelwano lwasentlalweni, ukomeleza izihlunu kunye namalungu kunye nokuphucula ukubetha kwentliziyo. Ngexesha lokuhamba, kubalulekile ukugcina umqolo kunye namagxa emile kwaye unxibe izihlangu ezikhululekileyo, uzibambe, kwaye uhlale ugcina isantya esifanayo, ekufuneka sikhawuleziswe kancinci, sahluke kwisantya oqhele ukuhamba ngaso.

Umntu okhulileyo kufuneka aqale ngeendlela ezimfutshane kwaye anyuse umgama ade ahambe, ukusuka kwimizuzu engama-30 ukuya kwengama-60, malunga kathathu ngeveki. Ngaphambi nasemva kokuhamba intaba, kubaluleke kakhulu ukuzolula ukunqanda ukwenzakala. Ukongeza, ukunqanda utshintsho ekujikelezeni kwegazi, oluqhele ukwenzeka xa uhamba xa ingalo ihlala iphantsi ixesha elide, ikhetha ukuqokelelana kwegazi ezandleni, umzekelo, abantu abadala banokukhetha ukugcina iingalo zabo ziguquka ngexesha lokuhamba, ngokungathi uza kubaleka umdyarho, umzekelo, okanye uhambe ngokucofa ibhola, njengoko uthanda ukujikeleza kwegazi.

2. Ukwakha umzimba

Uqeqesho lobunzima ikwayindlela efanelekileyo yokuzivocavoca kubantu abadala, njengoko inceda ukomeleza nokunyusa ukuxhathisa kwezihlunu, ukongeza ekuphuculeni ukuma komzimba nokwandisa ukuxinana kwethambo, ukwenza amathambo omelele nokukhusela ukunxiba kwawo kunye namathuba okophuka. ziqhele ukwenzeka njengomntu ubudala ngenxa yenkqubo yendalo yokutshatyalaliswa kunye nokwehla komsebenzi weeseli ezichaphazelekayo kwinkqubo yokwenziwa kwethambo.

Njengoko ezinye zoqeqesho lokuthoba umzimba zifuna imeko yomzimba ebanzi, kuyacetyiswa ukuba ngaphambi kokuqalisa kokuzilolonga, abantu abadala bayahlolwa, ikakhulu ukuvavanya amandla emiphunga nentliziyo. Emva kokukhululwa kukagqirha, kubalulekile ukuba uqeqesho lobunzima lwenziwe phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba ukuze kuthintelwe ukwenzakala kwaye akukho bungozi emntwini.

3. Ukudada

Ukuqubha yenye yeyona mithambo ilungileyo kubantu abadala kuba iyanceda ukolula kunye nokomeleza izihlunu kunye namalungu omzimba, ngaphandle kokulimala okanye ngaphandle kokuchaphazela amalungu, anobungozi kule minyaka.

Ukongeza, ukuqubha kunceda ekudambiseni iintlungu ezibangelwa sisifo samathambo, ukuthintela ukulahleka kwethambo kunye nokunciphisa umngcipheko wezifo ezifana neswekile okanye uxinzelelo lwegazi, umzekelo.

4. Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile ikwalulolongezo lokuzilolonga kubantu abadala kuba kuyanceda ukomeleza amalungu, ngakumbi lawo amadolo, amaqatha kunye neenyonga, ukongeza ekuncedeni ukomeleza izihlunu zemilenze kunye nesisu.

Ukongeza, ukuhamba ngebhayisikile kukwanceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa iintlungu ezibangelwa sisifo samathambo. Bona ezinye izibonelelo zokuhamba ngebhayisikile kwaye ngawaphi amanyathelo okhuseleko onokuwathatha.

5. Ukolula

Ukolula, ukongeza ekuphuculeni ubhetyebhetye kunye nokuhamba kwegazi, kukwaphucula indlela yokuhamba, ukuthanda ukwenziwa kwemisebenzi yobomi bemihla ngemihla njengokucoca indlu okanye ukupheka, umzekelo.

Ukongeza, ukuzolula imithambo kunceda ukunciphisa ukuqina kwamalungu kunye nezihlunu kunye nokuthintela ukubonakala kokulimala. Jonga ezinye iindlela zokuzolula abantu abadala.

6. Amanzi aerobics

Kumanzi i-aerobics, zonke izihlunu zomzimba ziyenziwa kwaye amanzi athanda ukuphumla kwamalungu, ekhulula iintlungu kunye nokukhulisa amandla kunye nokuxhathisa komzimba. Ukongeza, i-aerobics yamanzi iphucula ukubetha kwentliziyo kunye nempilo yemiphunga. Fumanisa izibonelelo ezili-10 zempilo ye-aerobics yamanzi.

7. Yoga

I-Yoga iyahluka ngokuzivocavoca amandla kunye nokuzilolonga, ukunceda ukuphucula ukuma komzimba, ukuzinza kunye nokuguquguquka komzimba, ukongeza ekuncedeni ukolula kunye nokuthambisa izihlunu kunye nokuphumla kwamalungu. Ukuziqhelanisa neYoga kukwakhuthaza ukuphumla, kuyonyusa imvakalelo yokuba sempilweni kunye nokuzimisela ukwenza imisebenzi yemihla ngemihla.

8. Iipilates

Iipilates zinceda ukukhuthaza ukujikeleza kwegazi kunye nokonyusa ubhetyebhetye kunye namandla, ukuthanda ukulungelelaniswa kokuhamba. Ukongeza, ikwanceda ukuphucula imeko yokuma kunye nokunciphisa uxinzelelo.