Ha u ntse u hōla, bophelo bo mafolofolo bo bohlokoa ho feta leha e le neng pele. Le ha lefatše le u bolella hore ke nako ea ho tlohela mosebetsi, ho phomola, le ho e nolofalletsa, 'mele oa hao o lakatsa hore u tsoele pele ho falla. 'Me le hoja u ka itokisetsa ho tlohela ho tloha ho 9-5, u se ke ua leketla lieta tsa hau tsa ho tsamaea . 'Nete ke hore haeba u hlile u batla ho thabela lilemo tsena tsa khauta' me u fumane nako ea boleng bo phahameng ho bona, leano la hao le molemohali ke ho ikoetlisa kamehla .
Sehloohong se nang le sehlooho se reng Active Elderly Enjoy Life More, American Council on Exercise e tlaleha, "Ha u ntse u hōla ... ho ikoetlisa kamehla ho ka thusa ho matlafatsa matla, ho boloka boipuso, le ho laola matšoao a bokuli kapa bohloko. Ho ikoetlisa ho ka fetola le matšoao a botsofali. "Oo! Na u rekisitsoe joale? Empa ema, ho na le ho feta. Ha u ntse u nka maeto a hao a letsatsi le leng le le leng e ntse e le karoloana ea bohlokoa ea ho ikoetlisa, ho kena ka matla a ho koetlisa matla a hau ke karolo e tla etsa phapang pakeng tsa boiketlo ba hau. Setsi sa Tlhokomelo le Thibelo ea Maloetse ("CDC") e khothalletsa matla a koetliso ho batho ba baholo haholo ho thusa ho fokotsa matšoao a maemo ana a sa foleng:
- Ramatiki
- Ho fokola ha masapo
- Lefu la tsoekere
- Botenya
- Bohloko bo khutlang
- Ho tepella maikutlong
Litaba tse monate ka ho fetisisa ke hore ho kotula meputso ea koetliso ea matla ha ho hlokahale hore ho kenyeletsoe ho sebetsa ka thata kapa ho ea lipapaling tsa boithabiso. Mokhoa o bonolo ka ho fetisisa, o molemo o ka etsoa hantle lapeng la hau. Seo ha se bolele ho ea setsi sa boikoetliso kapa setsing sa bophelo bo botle hase khopolo e ntle.
Ha e le hantle, mehaho e mengata e fana ka lihlopha tse khethehileng bakeng sa batho ba baholo hammoho le basebetsi ba nang le tsebo ba ka u tataisang ka mekhoa e metle ea ho ikoetlisa. Leha ho le joalo, ho ikoetlisa hona metsotso e 20 ho ka etsoa kae kapa kae, nako efe kapa efe. Ntho e 'ngoe le e' ngoe eo u e hlokang ke li-dumbbells tse nyenyane (tse 3,5 lik'hilograma ho qala, liponto tse 8-10 ha u ntse u matlafala) le lieta tse ntle 'me u itokiselitse ho fumana mocha o mocha! Bakeng sa liphello tse ntle, fumana motsoalle kapa molekane oa hau ho nka bothata bona le uena. U tla lula u ikarabella 'me u bolokehe ha u ntse u le monyenyane hammoho!
Ho Futhumala: Metsotso e 4
Ke habohlokoa hore u futhumale, haholo-holo ha u ntse u le lilemong. Ho ea ka American Heart Association, "Ho futhumala hamonate ho fokotsa methapo ea mali, ho netefatsa hore mesifa ea hau e fanoa hantle ka oksijene. Ha u phahamisa pelo ea hao butle-butle, mofuthu-o boetse oa thusa ho fokotsa khatello ea kelello pelong ea hau. "
Tsamaea ka mofuthu o latelang oa 4 o tsamaeang ka motsotso o mong le o mong ntle le ho phomola pakeng tsa.
Jog in Place - 1 Minute
Ha u nahanisisa ka litlhoko tsa 'mele o tsofetseng, haeba ho tsamaea ka tsela e tlaase ho u thusa, u tsamaee le maoto a phahameng sebakeng sa motsotso o le mong.
Ho otla - 1 Minute
Ho otla monate ke mokhoa o motle oa ho futhumatsa 'mele o ka holimo le ho phalla mali hohle. Etsa metsotso e le 1.
A) Ema ka maoto ka bophara ho feta mahetla hole le ho khumama mangole hanyenyane. Tlosa motsoako oa ho boloka setsi sa hau se ntse se le teng.
B) Phunya letsoho le le leng ka nako ka nako e tsitsitseng.
Knee Thrusters
A) Qala ho ema le maoto ka bophara ho feta mahetla hole le ho fetola maoto ka bobeli ho lumella letheka hore le latele ha u le sebakeng se sa tebang. Leoto le ka pele ke lehlakoreng la 90-degree le serethe se ka morao. Lihlomo li lebaleng ka pel'a sefubeng.
B) Etsisa lengole le ka morao ho ea fihla bophahamong ho matsoho le matsoho ho ea ka lesoba. Khutlela leoto fatše 'me u phete.
Basic Squat - 1 Minute
Qetella ho futhumala ha hao ka sekoti sa motheo. Leka ho etsa hore mariti a hao a theohele tlase kamoo ho ka khonehang ho boloka mohala oa hau oa mokokotlo oa mohala oa mokokotlo le ho u thibela ho qeta nako ea "khale" ha u tsamaea.
A) Emisa e telele le maotong a hau -lehlakoreng le leng . Matheka a hao, mangole le menoana kaofela li lokela ho shebana le pele. (Tšoara matsoho matsohong ho etsa hore ho be thata).
B) Koala mangole le ho atolosa menyako ka morao joalokaha eka u tla lula setulong. Etsa bonnete ba hore o khumama ka menoana ea hao le boima ba hau lirethe tsa hao. Khutlela morao.
Mosebetsi - Metsotso e 15
Fumana litlhahiso tse latelang bakeng sa palo e khothalletsoang ea ho pheta-pheta. Tobetsa lebitso la boikoetliso bakeng sa tlhaloso ea foto haeba ho hlokahala. Phomola 1 motsotso pakeng tsa mosebetsi o mong le o mong.
Knee Lift Squat Curl
A) Qala ka boemong ba squat, ho boima ka morao lirethe le matsoho a malelele ka lehlakoreng le tšoereng li-dumbbells.
B) Finyella khanya ea hao ho phahamisa le ho phahamisa lengole ha u ntse u robala litekanyo mahetleng a hau.
C) Butle-butle boima ba theoha 'me u khutlele squat boemo. Pheta ka lengole le letšehali.
Etsa 8-12 ka mahlakoreng 'me u phomole metsotso e le' ngoe.
Sepheo: li-biceps, glutes, quads
Kahare ka Mahetla Press
A) Qala ka maoto a maoto ka thōko. Tlisa lihlopha ka lehlakoreng le leng ho theha sepheo sa poso ka matsoho, likoti li lehlakoreng la hlooho, 'me limpa li thata.
B) Tobetsa li-dumbbells butle-butle ho fihlela matsoho a otlolohile. Butle-butle khutlela sebakeng se qalang ka taolo. Khuta bakeng sa nomoro e lakatsehang ea ho khutlela morao.
Etsa hore ho be thata: Ho sebetsa ka thata le ho ntlafatsa ho leka-lekanya, ema ka leoto le le leng ha u ntse u etsa halofo, ebe leoto le leng.
Etsa litlhapi tse 8-12. Phomola metsotso e 1.
Sepheo: mahetla, biceps, morao
Reverse Grip Double Arm Row
A) Qala ka maoto hammoho 'me u lule hape ka mongobo o monyenyane o kopanetsoeng ka mpa. Lihlomo li ka pel'a 'mele o tšoereng li-dumbbells bophahamong ba letheka le liatla tse tobaneng le siling.
B) Etsa likhama morao ka morao 'meleng o lehlakoreng e le hore u ikutloe hore lats le triceps li kopanela le ho khutlela pele ka taolo.
Etsa litlhapi tse 8-12. Phomola metsotso e 1.
Sepheo: triceps, back, mahetleng
Nonyana ea Nonyana
A) Tlanya holim'a mathe ka mahlakoreng a mane. Finyella letsoho le lelelele, hula ka mpeng, 'me u atolose leoto le leng le le leng ka morao.
B) Pheta ka lehlakoreng le leng.
Etsa li-8-10 ka lehlakoreng le leng. Tsamaea butle mme u tsitsitse, u tšoere letsoho le leoto ka nakoana pele u fetoha. Phomola metsotso e 1
Hape
Borokho ba Khanya
A) Leshano ka morao ka mangole a khumame ka thōko le maoto ka holim'a mathe a koaletsoeng ka tlas'a mangole.
B) Etsa mokokotlo mme o khabise litlolo tsa hau ha u phahamisa letheka ho borokho. Tšoara, penya ka thata, 'me u khutlele mathateng ka taolo.
Etsa litlhapi tse 8-12. Phomola ka 1 Minute.
Etsa hore ho be thata: Ho eketsa matla a leoto le botsitso, leka boikoetliso bona ka leoto le le leng ka nako. Phahamisa leoto le sa sebetseng moeeng ha u ntse u phunya le ho theoha.
Sepheo: glutes, hamstrings
Tlanya ka mahetla Tlanya
A) Qala ka setulo se khumameng ka matsoho fatše ka tlas'a mahetla le ka morao nako e telele ho ea mangole.
B) Sefubeng se ka tlase fatše se boloka ho se thata. Ha o ntse o sutumelletsa morao ho o kopa ka letsoho le letona letsohong le letona ka lehetleng le letšehali ebe o le beha fatše.
C) Pheta ts'usinyo empa ha u phahamisa letsoho le letšehali lehetleng le letona. Lula u le thata hohle 'me u qobe molumo "ho khomarela" lehlakore ha u ntse u tlanya.
Etsa kakaretso ea puso ea 8-12. Phomolo 1 Minute.
Sepheo: liphaka, mahetleng, mantlha
Mid-Back Extension
A) Qala ho bua leshano ka tlaase holim'a mathe. Phahamisa abs hole le mathe ho ba kopanya le ho kenya mahetla ka morao. Hlooho e tlosoa ka tlaase hover. 'Mele oa hao ke le leng la nako e telele.
B) Sebelisa mesifa ea hau ea morao le sekoti, phahamisa sefuba ho tloha ka mathe ho fihlela u ntse u phahamisa. Nahana ka nako e telele ho tloha moqhaka oa hlooho.
C) Hlakola 'me u khutlele fatše ho fihlela u ntse u khutla.
Etsa lipalo tse 8-12. Phomola metsotso e 1.
Sepheo: morao, mokokotlo
Ho Phela 'Mele o Phethahetseng
A) Qala ho robala holim'a setulo se nang le matsoho a fetiselitsoeng holimo, maoto a malelele, le maoto a fetoha.
B) Hlakola ha u phahamisa matsoho 'me u qala ho koala sekhahla le sefuba pele. Exhale ha u ntse u phalla molumo oohle le ho feta maotong u se ke ua kopanela le ho finyella menoana.
C) Inhale ha u ntse u ntse u phahamisa mokokotlo mokokotlong o le mong ka nako 'me u phalle e le karolo e ka holimo ea morao ka morao le matsoho a fihlang pakeng e ka holimo. Pheta ho tsamaea butle-butle mme u sebelise mpa ho phahamisa le ho theoha, eseng nako.
Etsa li-roll 10-10.
Sepheo: meholo, mahetleng, morao