Amathiphu asheshayo
- Qeqesha wonke amaqembu amakhulu emisipha kabili ngeviki.
- Qala kulula kunalokho i-ego yakho ekufunayo bese wengeza kancane.
- Thatha izinsuku zokuphumula; umsipha wakhelwa kabusha phakathi kwezikhathi zokuqeqesha.
Mhlawumbe wakuqaphela ezitebhisini. Noma uthwele ukudla, noma usukuma phansi ngemva kokudlala nengane. Izinto ebezizwakala zingelutho manje sezicela okwengeziwe kancane kuwe. Lokho kungokoqobo, futhi akusona umcabango wakho nje.
Kusukela cishe eminyakeni engama-30, iningi labantu liqala ukulahlekelwa umsipha, phakathi kuka-3 no-5 ephesenti ngeshumi leminyaka uma bengenzi lutho ukukwephuzisa. Odokotela babiza lokho kulahleka okuqhubekayo ngokuthi i-sarcopenia. Uma kushiywa kunjalo, kuncintsha amandla akho, ukulinganisela kwakho, nokuzethemba okuthulile kokwazi ukuthi umzimba wakho uzokwenza lokho okucelayo. Ngemva kwama-40, ukushelela kungasheshisa.
Nansi ingxenye efanele ukuyibambelela. Umsipha uphendula esiqhwageni cishe kunoma yiliphi iminyaka. Wunike isizathu sokuqina bese uyaqina, kaningi phakathi namaviki. Awudingi ubulungu bejimu, ibhali yensimbi, noma nento eyodwa ongakabi nayo. Udinga izikhathi ezimbalwa zokuqeqesha ngeviki nokuzimisela ukuqala ngobumnene.
Kungani lokhu kubaluleke kakhulu kunokuthi ubukeka kanjani
Ukuqeqesha amandla kudayiswa njengendlela yokushintsha umzimba wakho esibukweni. Yiyo into engathakaseli neze ekwenzayo.
Umsipha yiwona okuthwala izitebhisi, okubamba lapho ukhubeka, futhi okuvumela ukuthi uhlale uzimele njengoba amashumi eminyaka anda. Uphinde udonse amathambo akho, futhi lokho kudonsa kutshela amathambo akho ukuba abambelele ekujiyeni kwawo. I-Harvard Health iphawula ukuthi ukuqeqesha ngokumelana kungephuzisa ukulahleka kwethambo futhi, kwezinye izimo, kusize ukulakha kabusha, ikakhulukazi esinqeni, emgogodleni, nasesihlakaleni, izindawo ezingaphuka kalula ngokuwa kamuva empilweni.
Kukhona nohlobo lwenzuzo eluzinzile kakhulu futhi. Ukusebenzisa umsipha kanzima bese uwuphumuza kungenye yezindlela ezithembekile kunazo zonke zokulala kangcono, ukubuthisa ingcindezi, nokuzizwa ukhululekile kakhulu esikhumbeni sakho. Kubantu abaningi, ihora eliyingxenye linezisindo liba yingxenye ezolile kunazo zonke yeviki. Akukho okusombululukayo, akukho okuphendulwayo. Nguwe nje, umzamo omncane, nokwaneliseka okuncane kokuqeda.
Ukuthi "ukuqeqesha amandla" kusho ukuthini ngempela
Kulula kunalokho umhlaba wokuzivocavoca owenza kuzwakale kunjalo. Ucela umsipha ukuba usebenze umelene nokumelana, bese uwunika isikhathi sokululama nokubuya uqinile. Ukumelana kungaba:
- Isisindo somzimba wakho uqobo (ukuqoshama, ama-push-up odonga, ama-step-up, amabhuloho ezinqe)
- Amabhande okumelana, ashibhile, alula, futhi anomusa emalungeni
- Amadumbbell noma amakettlebell
- Imishini yasejimu, eqondisa ukunyakaza kwakho futhi enobungane kwabaqalayo
- Noma yini esindayo yasendlini, njengesikhwama semhlane esigcwele noma igaloni lamanzi
Iziqondiso zomsebenzi womzimba ezisemthethweni zase-U.S. zicela abantu abadala ukuba basebenzise wonke amaqembu amakhulu emisipha, imilenze, izinqe, umhlane, isisu, isifuba, amahlombe, nezingalo, izinsuku ezimbili noma ngaphezulu ngeviki. Yisona sonke isaboshwa. Izinsuku ezimbili. Izifundo kubantu abadala baye bathola ukuthi ngisho nomsebenzi wokumelana omaphakathi owenziwa kabili noma kathathu ngeviki, kusetshenziswa amabhande noma isisindo somzimba, ukhiqiza inzuzo yangempela emandleni nasemsipheni.
Inyanga yokuqala ongayigcina ngempela
Qala kancane kunalokho i-ego yakho ekufuna ukukwenze. Umgomo weviki lokuqala akukhona ukuba buhlungu. Kungukuzifakazela ukuthi uzophinde uvele futhi.
- Khetha izinsuku ezimbili ongazivikela, kunosuku lokuphumula phakathi kwazo uma kungenzeka.
- Khetha izinyakazo eziyisisekelo ezinhlanu noma eziyisithupha ezimboza ingxenye engezansi yomzimba wakho, ingxenye engaphezulu, nesisekelo. Ukuqoshama noma ukusuka-ekuhlaleni-uye-ekusukumeni, ukusunduza (i-push-up yodonga noma yekhawunta), ukudonsa nge-band, ukugoba njengebhuloho lezinqe, ne-plank elula noma i-dead bug kuyokumboza.
- Yenza isethi eyodwa yesinye ngasinye, ukuphinda okungu-8 kuya ku-12, ume ngenkathi ukuphinda kokugcina kusazwakala kungenzeka. Kufanele uqede ucabanga ukuthi ubungenza ambalwa ngaphezulu.
- Ngeviki elilandelayo, yengeza isethi yesibili, noma uthathe isisindo esisinda kancane. Ukwanda okuncane, okuzinzile yikho okwakha amandla ezinyangeni.
- Nyakaza kancane ngokwanele ukuze ulawule indlela yonke, ikakhulukazi engxenyeni yokwehlisa yokunyakaza ngakunye.
Fudumeza kuqala ngemizuzu embalwa yokuhamba okulula noma ukuzungezisa izingalo ukuze ufakele igazi emisipheni. Phefumulela ngaphandle lapho usebenza kanzima, futhi ungalokothi ubambe umoya wakho lapho usunduza.
Ubuhlungu, ukululama, nomdlalo omude
Usuku noma ezimbili zemisipha ebuthuntu, ebuhlungu ngemva komsebenzi omusha kujwayelekile. Ngokuvamile ivela ngakusasa ekuseni, ihlale kanye emisipheni oyiqeqeshile, iphele phakathi nezinsuku ezimbalwa. Yilowo umzimba wakho ulungisa futhi wakha kabusha, okuyilo lonke iphuzu.
Ubuhlungu obucijile phakathi nokunyakaza kungumyalezo ohlukile. Kunjalo nangobuhlungu obuhlala budlule iviki, noma noma yibuphi ubuhlungu elungeni kunasemsipheni. Lezo yizizathu zokuhlehla futhi, uma bungazinzi, uzobheke.
Ukuphumula akusiyo into ephambene nenqubekela phambili lapha. Yilapho inqubekela phambili yenzeka khona. Imisipha iqina phakathi kwezikhathi zokuqeqesha, hhayi phakathi kwazo, ngakho usuku lokuphumula lwenza umsebenzi wangempela. Izinsuku ezimbili eziqinile ngeviki nokululama phakathi kuzokuthatha kude kunezinhlanu ezinovalo.
Ngaphambi kokuqala, nokuthi ucele nini usizo
Uma unenkinga yenhliziyo, umfutho wegazi ophezulu, isifo sikashukela, izinkinga zamalunga, noma usuke ekuzivocavoceni isikhathi eside, khuluma nodokotela wakho ngaphambi kokuqala. Yingxoxo emfushane ekuvumela ukuqala ngokuzethemba esikhundleni sokukhathazeka. Uma ukunyakaza kubangela ubuhlungu besifuba, isiyezi, noma ubuhlungu obucijile kunokuba obomzamo, yima ubike kuchwepheshe.
Izikhathi ezimbalwa nomqeqeshi noma udokotela wokwelapha ngokunyakaza, ngisho nokufunda nje izinyakazo eziyisisekelo, kuyimali esetshenziswe kahle uma ungaqiniseki. Indlela enhle yokwenza ekuqaleni ikusindisa ezinkingeni kamuva.
Iminyaka engama-40 akuwona umnyango ovalayo. Kubantu abaningi kungokokuqala beqeqesha ngenhloso yangempela, futhi umzimba uyaphendula noma kunjalo. Qala kalula, hlala uzinzile, futhi uvumele amaviki ande.
Imithombo
- Harvard Health Publishing, A guide to combatting sarcopenia and preserving muscle mass as you get older
- Centers for Disease Control and Prevention, Adult Activity: An Overview
- National Center for Biotechnology Information, Strength training in elderly: a useful tool against sarcopenia