Kukhala ndi msinkhu wa msinkhu: zomwe zimakuchititsani kukutsatirani?

Maphunziro apamwamba amathandiza aliyense - ana ndi okalamba. Koma nkofunika kuti muzichita nawo malingaliro: zenizeni ndi kukula kwa katundu ziyenera kukhala zosiyana malingana ndi msinkhu wanu


Zaka 2 mpaka 5


Pa msinkhu uwu, mwanayo amakula mofulumira kwambiri, choncho ayenera kuphunzira kukhala ndi thupi lake kawirikawiri. Studies ku yunivesite ya Maryland awonetsa kuti njira yabwino kwambiri yochitira izi ndikukwawa kapena kuyendayenda kwambiri, ndipo omwe ali akulu ayenera kuthamanga ndi kusewera mpira. Izi zidzathandiza mwanayo kuti adziwe zolemera zake ndikuyendetsa bwino minofu.

Zingati zogwiritsidwa ntchito? Sankhani mphindi khumi ndi zisanu (15) nthawi yanu kuti mutenge mpira ndi mwana wanu kapena mungoponyera mpira. Ngati mungathe kutengera mwana ku dziwe nthawi zonse - izi ndi zabwino.

Chochita? Ngati mwana wanu akufuna kuthamanga kapena kusewera, musamuvutitse. Kusamala kwambiri kwa makolo kungabweretseretu mafupa, kulemera ndi kufooka kwa okalamba. Koma musapitirire. Amayi ambiri amayesetsa kupatsa mwana gawo linalake, makamaka popeza zipangizo zamakono zamakono zimapereka ntchito zosiyanasiyana kwa makanda - kuchokera ku masewera olimbitsa thupi mpaka ku yoga. Koma, monga madotolo amanenera, malingaliro onsewa ndi othandizira akuluakulu okha, chifukwa cholinga chawo ndi kukonzanso mitsempha ya mtima, kulimbitsa minofu ndikuyamba kusinthasintha. Ana amafunikira chinachake chosavuta. Kuwonjezera apo, pali mbali yokhudza maganizo: mwana yemwe anatumizidwa ku mpira kapena kusambira pa 3, ndi zaka khumi zonsezi zikhoza kukhumudwa.


Kuyambira zaka 5 mpaka 18


Nthawi imeneyi ya kusintha kwa mahomoni, kukula kwachangu ndi kukula kwa thupi: chifukwa chaka chomwe anyamata angathe kutambasula masentimita 9, atsikana - chifukwa cha 8. Chinthu chachikulu pa nthawi ino sichikuthandizira kukula mu njira yoyenera, komanso kukhazikitsa zizoloŵezi za mwanayo kuti akhale ndi moyo wathanzi kenako amamupulumutsa ku mavuto ambiri.

Zingati zogwiritsidwa ntchito? Mwanjira yabwino, mwanayo ayenera kuchita nawo maphunziro aliwonse apakati kwa ola limodzi tsiku lililonse. Koma, mochulukirapo, ndibwino, kotero kuti kuwonjezera pa makalasi oposa ola limodzi ayenera kukhala pazochita zolimbitsa thupi - mwana akhoza kusewera pamsewu, kuyenda, kuyenda kuchokera kusukulu, ndi zina zotero.

Chochita? Kuyambira zaka 5 mpaka 10, mafupa a mwanayo sanayambe apangidwe bwino, kotero kulemera kolemera kumangowononga kukula kwake. Choncho, mmalo mokoka zolemera ndi zolimba, perekani mwana wanu kuti ayambe kuyenda, kusambira kapena kukwera njinga. Izi zidzathandiza mwana kukula mofulumira ndikuletsa kukula kwa kunenepa kwambiri. Ndipo njira yabwino yopititsira mwana kuti alowe masewera ndiyo kumugulira mndandanda. Zokwanira chirichonse - kuthyola chingwe, chikwama cha badminton, baskiti kwa mpira wa mpira, ndi zina zotero.

Ana okalamba (kuyambira 10 mpaka 18) ndi oyenerera kwambiri masewera olimbirana, ndipo angathe kuthandiza ngakhale sukuluyi. Kumbali inayi, inunso muyenera kukhala chitsanzo chabwino kwa ana: kafukufuku wasonyeza kuti makolo amakhala ndi moyo wambiri, makamaka ana awo amakonda masewera.


Kuyambira zaka 18 mpaka 30


Pa msinkhu uwu, kukhala ndi mawonekedwe ndi ophweka chifukwa thupi limagwira ntchito mwangwiro. Choncho gwiritsani ntchito unyamata wanu: mutakhala zaka zopitirira 30, simungathe kugwiritsa ntchito ma calories ochuluka kwambiri. Ino ndi nthawi yowonjezera minofu yanu ndikukhala ndi chizolowezi mu thupi la katundu.

Zingati zogwiritsidwa ntchito? Osachepera theka la ola kasanu kapena kawiri pa sabata. Koma izi ndizochepera. Zolinga - Mphindi 30 zosavuta tsiku lililonse, ora la aerobics tsiku limodzi kapena awiri, maola awiri ophwanyidwa ophindikila 40 kapena awiri akugwedeza sabata.

Chochita? Kuthamanga kungalowe m'malo ndi aerobics yomweyi, kusambira kapena njinga. Kutambasula bwino kukuphunzitsani mu makalasi a Pilates kapena Yoga. Palibe nthawi? Gulani chingwe chopumula ndikudumphira pafupi mphindi 20 patsiku - ndizochepa kcal 220, zabwino kwa mtima, zimalimbitsa minofu ndi mafupa. Ndipo muziyendayenda ndikuyenda pa masitepe.


Kuyambira zaka 30 mpaka 40


Popanda maphunziro, mumataya 1-2% ya minofu pachaka ndipo mumakhala 125 kcal patsiku. Kuwonjezera apo, mafupa ndi ziwalo zimayamba kukula - padzakhala ululu, zovuta, zidzakhala zovuta kwambiri kudzuka pambuyo povulala.

Zingati zogwiritsidwa ntchito? Pafupifupi maola 4 pa sabata. Mukhoza kupita ku masewera olimbitsa thupi ndikugwiritsanso ntchito pa oyimilira kapena kugula zipangizo zosavuta za nyumba - owonjezera, magulu a mpira, masewera. Cholinga chanu chachikulu ndi kuphunzitsa mphamvu za kukana. Ndipo musaiwale za banner, iyenera kuperekedwa ola limodzi pa sabata.

Chochita? Njira yabwino yopezera kuchepa ndi kusunga thanzi ndikutsegula mafupa onse ndi minofu. Kwa ichi, aerobics ndi mphamvu zochita ndi kulemera ndi zoyenera. Kwa iwo omwe amatsanzira zonyansa, mungathe kuchita masewera olimbitsa thupi kapena kuwombera.


Kuyambira zaka 40 mpaka 50


Chofunikira chachikulu cha chiwonongeko pa nthawi ino ndi mafupa. Matisiti alibe nthawi yosinthira, kuthamanga mofulumira kuposa maselo atsopano opangidwa. Mwachitsanzo, amayi amatayika pafupifupi 1% mwa mafupa pachaka mpaka pamene akuyamba kusamba. Ndipo zitatha kuyamba kupeza mafuta chifukwa cha kulephera kwa mahomoni. Kuzoloŵera kawirikawiri kudzakuthandizani ngati sichidzachotsa, ndiye kuchepetsa mavutowa.

Zingati zogwiritsidwa ntchito? Maola awiri kapena atatu a kuphunzitsa mphamvu ndi ola lakutambasula sabata.

Chochita? Kuti musayese kulemera, chitani masewera olimbitsa thupi, olimbitsa thupi kapena kuyendetsa masewera. Gulani pedometer: mu tsiku ndikofunika kuti muyambe masitepe pafupifupi 16,000, ndi mofulumira. Ngati thanzi labwino lingalole zoterezo, pitani kusambira kapena kuyendetsa njinga. Kawiri pa sabata, tenga mphindi khumi kuti mutenge zolemera. Izi zidzakuthandizani kusiya imfa ya minofu.


Kuyambira zaka 50 mpaka 60


Pambuyo pa malire a zaka 50, mumayamba kutaya masentimita 80 mpaka 90 pamtunda. Izi zimagwira ntchito kwa abambo ndi amai onse, koma kugonana kolimba, omwe amazoloŵera kugwiritsa ntchito mphamvu ya minofu yawo, amavutika kwambiri. Ndipo chinthu chokhumudwitsa kwambiri ndichokuti kutayika kwa minofu kumapindula ndi mafuta. Kwa amayi, izi zikutanthauza kuti chiwerengerochi chimakhala "chotchedwa apulo" - pamene chiuno chikuyandikira (chilembo chachikulu ndi 80 cm). Matendawa amachititsa mavuto ndi mtima ndi mitsempha yambiri ndikuwonjezera chiopsezo cha shuga.

Zingati zogwiritsidwa ntchito? Mphamvu ziwiri kapena zitatu zochita masewera olimbitsa thupi, ora lakutambasula sabata.

Chochita? Chitani masewera omwe amakula mofulumira ndi kupirira. Zokongola za badminton, tenisi, mpira - amaphunzitsa minofu, musalole kuti mtima ukalamba ndi kulimbitsa mafupa. Zochita ndi magulu a mpira wa masewera ndi magetsi ochepa adzathandizanso kukhalabe ndi minofu ndikukhala ndi ziwalo.


60 ndi kupitirira


Pa msinkhu uwu, chiwongoladzanja chikufikira kutayika kwa chinyontho mu thupi lanu, kuphatikizapo madzi omwe amateteza ziwalo. "Kuyanika", ziphuphu zimakhala zofookera ndipo zimakhala zosavuta kuwonongeka kwa kunja ndi mkati, ndipo mafupa amathana wina ndi mzake, kuwapweteka kwambiri. Kuwonjezera apo, pofika m'ma 1970 ndi 1980, pafupifupi theka la minofu yanu idzakhalabe, zomwe zikutanthauza kuti zidzakhala zovuta kusewera masewera. Chifukwa cha kutaya kwa fupa, mumakhalanso otsika ndi masentimita awiri.

Zingati zogwiritsidwa ntchito? Popeza mphamvu yomwe muli nayo siyonse yomwe inalipo pa 30, yesetsani kuchita mwamphamvu kwa theka la ora kawiri pa sabata.

Chochita? Kuti musagwedeze ziwalo zowonjezera kale, pitani kusambira - kotero mumaphunzitsa mtima ndi kulimbitsa minofu popanda kuvulaza mafupa. Mitundu yosiyanasiyana imalandiridwa: kusambira ndi kukwawa, kumanja ndi kumbuyo kwa sitima zamitundu yosiyanasiyana. Kuchokera ku dumbbell barbell ndi bwino kukana. M'malo mwake, yesani Pilates, yomwe imapangitsa minofu kupyolera mu thupi lake, kapena Tai Chi (Tai Chi). Kuti mupange bwino ndi mphunzitsi - adzakuthandizani kudziwa mlingo wanu ndi malire a mwayi.

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