Ukuhlala usesimweni ngemuva kweminyaka engama-40 kuyisihluthulelo sempilo enhle nokuzivikela komzimba okuqinile. Ukubhekana nalesi sigaba esisha sokuvuthwa kubalulekile, ngoba umzimba uyashintsha ngezinga elihehayo futhi awuqapheli njalo. Lapho ngaphambi kokuzivocavoca umzimba futhi ulahlekelwe yilawo makhilogremu athe xaxa, manje udinga umzamo omkhulu hhayi wokwehlisa isisindo nje kuphela, kodwa nokuwugcina.
Uma ufuna ukuba nomzimba onethoni, omncane futhi ukwenze ngendlela enempilo, kubalulekile ukufaka imikhuba enempilo ekusiza ukuthi uzinakekele njalo. Ngoba ukuba muhle ngaphakathi kuhumusha ekubeni muhle ngaphandle, futhi ngalokhu, kufanele ube njalo. Ama-40s akuwona ama-20s amasha, angcono kakhulu ngoba unolwazi oluningi, ubuhlakani obuningi nobuhle bakho bungaphezulu kakhulu komzimba wakho.
Imikhuba ezoba sesimweni ngemuva kwama-40
Ubuhle balesi sikhathi ukuthi ngokuvamile, kufikwa ngaso ukuvuthwa nokuhlakanipha okudingekayo ukuze ufune ukuzithuthukisa wedwa. Ngama-40 wazi kakhulu kunanini ngaphambili ukuthi ubaluleke kangakanani njengomuntu, ngale kwefomu lakho lomzimba. Futhi-ke, ukuba nokuqiniseka kokufuna ukwenza ngcono nokuhlala usesimweni kuyisinqumo esithinta wena kuphela futhi wena kuphela.
Manje, njengoba besivele sithuthuka, umzimba kuma-40 wehlisa ijubane futhi unenkinga enzima yokushisa ama-calories. Ngakho-ke kuyadingeka ukwenza izinguquko ezithile ngokuya kokudla neminye imikhuba ezokuvumela ukuthi ube mkhulu futhi usesimweni esiphakeme kungakhathalekile ukuthi uneminyaka emingaki.
Yimuphi umsebenzi okufanele uwenze
Ukuguga kwamaselula, kwemisipha kanye nezicubu kuyaqhubeka ngaphakathi, ngakho-ke kuyadingeka ukulwa nakho ngokuzivocavoca okufanele. Uma udinga ukunciphisa umzimba, umlingani wakho omkhulu uyi-cardio, yize ungeke ukhohlwe ukusebenza kwamandla ngoba iyona ezokuvumela ukuthi ugcine imisipha yakho ithoniwe kahle. Kusukela eminyakeni engama-40, okunconywayo yi-70% yokuzivocavoca inhliziyo, namandla angama-30.
Isikhathi esihle sosuku se-cardio kulesi sigaba kuyinto yokuqala ekuseni. Ngakho-ke noma nini lapho ungakwazi beka eceleni imizuzu engama-25-30 ye-cardio esheshayo. Ungagibela ibhayisikili, uhambe, ubhukude, wenze ama-squats, unezinketho eziningi. Ukuzivocavoca amandla, sebenzisa amabhande okunwebeka, yenza ipulangwe lesisu noma izivivinyo ngezisindo.
ukondla
Susa ukudla okucutshunguliwe empilweni yakho ngoba ngaphezu kokulimaza isimo sakho somzimba, bangayilimaza kakhulu impilo yakho ngaphakathi. Uma ufuna ukuba mkhulu futhi usesimweni esihle, yidla imikhiqizo yemvelo, izithelo, imifino, inhlanzi eluhlaza okwesibhakabhaka ecebile ngama-omega 3 fatty acids noma amantongomane. Futhi yisikhathi esihle sokulungiselela umzimba wakho ikusasa ukunqamuka kokuqala, abangane bakho abakhulu bangama-soy isoflavones.
Ngokuqondene nendlela odla ngayo, kungcono ukuthi udle ukudla okuncane okuningana usuku lonke. Khohlwa ukuchitha usuku lonke ngesidlo esinzima. Ukuze umzimba wakho usebenze usuku lonke, kuzodingeka udle izidlo eziyisithupha isatshalaliswa nsuku zonke ngokulandelayo. Ukudla kwasekuseni okugcwele, isidlo sokugcwalisa, isidlo esincane nokudla okulula oku-3 usuku lonke.
Khohlwa mayelana nokwenqatshelwa
Ungakhathazeki kakhulu ngomzimba wakho, ngezinga, noma ngokuzibekela imigomo engafinyeleleki. Yonke imizimba yehluke ngokuphelele futhi ungaba nezakhi zofuzo ezibonga kakhulu ezikusiza ukuthi uthole ukuma kalula. Kepha okuvame kakhulu ukuthi akufani nalokho futhi akwenzeki lutho. Ungabheki ukwehlisa isisindo ngomqondo ongafinyelelekiCabanga ngokuthola uhlobo lwakho oluhle kakhulu.
Zinakekele, ube nempilo enhle, uqine futhi ujabulele impilo ngawo wonke amandla amahle emhlabeni. Khohlwa ukwenqatshelwa, ungakususi ngokuphelele konke okuthandayo, empeleni, kumayelana nokukhetha okuhle nokuthandayo. Esikhundleni sokuzitika ngamaswidi nokudla okwenziwe ngezikhathi ezithile, jabulela ingilazi yewayini noma ubhiya omuhle nabangani. Yize kungafanele ukuthi ihlukunyezwe, impilo kufanele ijatshulelwe Futhi lezo zinjabulo ezincane zizokusiza nokuthi ube mkhulu, inqobo nje uma zikhona ngezikhathi ezithile.