Aliyense amadziwa kuti kusewera masewera pamsinkhu uliwonse. Ngakhale pamene zikuwoneka kuti thanzi siliri lofanana ndipo minofu si yotsekemera. Ndikofunikira kufikitsa nkhaniyi ndi kudziwa nkhaniyi komanso popanda kutengeka kwambiri. Nthawi imatha mosavuta. Ife tadutsa kale chilemba cha 40, osakhala ndi nthawi yozindikira. Musaganize kuti moyo wambiri umakhala. Pambuyo pa zaka makumi anai izi zikuyamba. Ndipo tsopano ndi nthawi yomvetsera za thanzi ndikuyamba kudziyang'anira nokha. Mosakayikira, pazaka zino mphamvu zogwira ntchito za ziwalo zambiri ndi machitidwe m'thupi zimachepa, koma mwa khama la chifuniro ndi chikhumbo chachikulu chodzipezera nokha mu mawonekedwe, molimba mtima kuyamba nawo masewera.
Zimatsimikiziridwa kuti pokhapokha katundu wochuluka chithandizo cha thupi ndi chachikulu. Ndipo kusintha kwa thanzi ndikofunika. Ndipo kuti mudziwe nthawi ndi nthawi yochuluka yomwe mukufuna kuphunzitsa, tikukupatsani malangizo .
Choyamba, katswiri wa mtima amafunika. Chachiwiri, musaiwale kuti muyenera kuwonjezera katundu pang'onopang'ono. Timayambitsa masewera olimbitsa thupi ndi zochepa zomwe timachita, kuwonjezera tsiku lililonse mpaka 5-10. Sizingatheke kuchepetsa kwambiri katundu. Chosiyana ndi matenda okha kapena kusowa ntchito kwa nthawi.
Tiyeni tibwerere ku funso lalikulu, lomwe limakhudza onse omwe asankha kulowa masewera. Kodi ndi masewera otani omwe angasankhe mkazi pambuyo pa zaka makumi anayi kuti amve bwino? Yankho lachitsulo ndi losavuta. Kuthamanga, kuthamanga, aerobics, chirichonse chidzagwira ntchito.
Pindulani.
Chinthu chachikulu ndichoti masewera omwe mumasankha, amakusangalatsani. Ndipo ubwino wa thanzi lanu ukhoza kubweretsa zinthu zodziwika: kukwera masitepe, kuyenda pa mpweya wabwino, kapena ngakhale kusamba koyambirira kwa nyumbayo.
Mphamvu.
Khalani oleza mtima ndikupita kumaphunziro. Kumbukirani, simungathe kusokoneza ndi kusiya, ngati simukuyenera kuyambiranso. Ntchito yoyamba iyenera kukhala yaying'ono kwambiri ndipo imakhala yokwanira 25-30 mphindi patsiku. Maphunziro abwino adzakhala 3-5 nthawi pa sabata.
M'magulu mwanu, lowani zojambula zamakina, zokopa, zopitiliza. Pang'onopang'ono kuonjezera chiwerengero cha kuphedwa. Zonsezi zimapereka katundu pa minofu. Machitidwe ena a magulu osiyanasiyana a minofu. Mwachitsanzo, tsiku lina mmbuyo ndi manja, wina - mmimba ndi miyendo.
Kuphunzitsa mu zosangalatsa.
Musaiwale kuti maphunziro onse ayenera kukuthandizani. Choncho sankhani masewero omwe mumakonda, ndipo musankhe enawo. Kuti mupange maphunzirowo athandizidwe, ndipo mutha kuona zotsatira, muyenera kukumbukira za zakudya zoyenera. Pakati pa masewera, thupi limatayika madzi ambiri, ndipo ngati sichidzabwezeretsanso nkhokwe zake, minofu ikhoza kutaya ndipo imakhala yopanda pake. Choncho, onetsetsani kumwa madzi, panthawi yophunzitsa komanso pambuyo pake. Samalani kuti pochita masewera olimbitsa thupi kumaonjezera katundu pamalumiki, kotero, m'pofunika kuwonjezera zakudya zamtundu wa calcium mu zakudya zanu. Sizingakhale zachilengedwe zokha, komanso mavitamini opangidwa. Apa kusankha ndiko kwanu. Musagwire ntchito mopitirira malire. Izi zingachititse zotsatira zovuta. Otopa - mpumulo. Ngati mumamva kupweteka kwa minofu pambuyo pa maphunziro, ndiye kuti ndibwino kuchepetsanso katundu.
Kumbukirani, kukongola ndi thanzi zimafuna nsembe. Ndipo zidzakhala zovuta kwa sabata yoyamba, ndiye masewera adzakudziwani bwino. Ndithudi pitani ku cholinga. Tangoganizirani fanizo lokongola lomwe lidzakhala lanu chifukwa cha maphunziro anu. Ndipo chikhalidwe chonse? Mudzadzimva kuti ndinu wamng'ono kuposa zaka 10. Dziwani nokha pagalasi ndikukhulupilira kuti moyo wazaka 40 wayamba kale.
Masewera amtundu.
Apanso, kubwerera ku funso loyamba la nkhani yathu yokhudza mtundu wa masewera omwe angasankhe mkazi zaka 40, ndikufuna kutsimikizira cholinga chomwe mumadzikonzera nokha, chofuna kulowa masewera. Ngati cholinga chanu ndi kulemera, ndiye kuti muyenera kuchita ma aerobics. Chifukwa kusuntha kwa aerobic kumawonjezera kuchulukanso kwa mikwingwirima ya minofu ya mtima, zomwe zimapangitsa kuchuluka kwa njira zamagetsi, motero zimayaka zowonjezera zowonjezera. Koma pambuyo pa zonse, ndi anthu angati, zolinga zambiri. Azimayi ambiri a m'badwo uno, posankha kulowa masewera, amafuna kusintha thanzi lawo. Choncho, tikukupemphani mwachidule masewera omwe akulimbikitsidwa ndi akatswiri kwa amayi a zaka 40:
1. Kusambira - masewera oterewa amapereka katundu pamtima popanda kuvulaza ziwalo. Kuyendera dziwe ayenera kukonzedwa pafupipafupi 4-5 pa sabata. Zidzakhala zosathandiza kuti usambe kusambira ndi aqua aerobics.
2. Yoga ndi masewera omwe amayi ambiri amakonda kuthandiza kuti asinthe ndi kusintha thupi lanu.
3. Kuthamanga kapena kuyenda - Kusankha masewerawa, kungoyenda. Ngakhale kupindula kwakukulu kumabweretsa masewera akuyenda.
4. Kupita njinga - masewerawa amathandiza kusunga minofu kumbuyo kwa tonus (vuto lalikulu la amayi ambiri a m'badwo uno). Ndiponso, njinga zamoto zimapangitsa kuti miyendo, yomwe imateteza cellulite.
5. Zochita zolimbitsa thupi - kuchita masewera olimbitsa thupi m'zaka 40 zimathandiza kuti thupi likhale ndi mawu ndi kusunga mawu. Kuchita ntchito pa simulators sikoyenera, kugwiritsa ntchito kuchepa kwachangu ndikuyenera kuchita zozizwitsa, ndizofunikira pansi pa ulamuliro wa akatswiri.
6. Zochita zolimbitsa kumbuyo - kusunga malo ndi kuthetsa zochitika za ululu zakutsogolo zimalimbikitsidwa kwa amayi zaka 40 kapena kuposerapo. Perekani mkati mwa sabata nthawi yopanga zochitikazi. Kuyankhulana koyenera kwa katswiri wopewa kuvulala kumbuyo.
Pomalizira, ndikufuna kunena kuti, mosasamala mtundu uliwonse wa masewera kapena zovuta zochita kuti asankhe mkazi, zotsatira zingakhale zodabwitsa. Chinthu chachikulu ndicho chikhumbo chanu chachikulu ndikukhulupilira mu luso lanu. Mulimonsemo, anthu omwe akuchita masewero amakhulupirira kwambiri, samangoganizira zinthu zochepa, ndipo, chifukwa chake, sachita mantha kwambiri. Ngati dziko lanu lamkati liri pamwamba, ndiye kuti mudzakhalanso okongola pa msinkhu uliwonse.