Ubomi busemidlalweni, eyona nto ibaluleke ngakumbi kubantu abadala.Ngokweempawu zabantu abadala, izinto zezemidlalo ezifanelekileyo zokuzilolonga ebusika kufuneka zisekelwe kumgaqo wokucotha kunye nomnene, unokwenza umzimba wonke ufumane umsebenzi, kwaye ubungakanani bomsebenzi kulula ukuhlengahlengisa nokubamba kwaye kulula ukufunda.Ngoko abantu abadala bafanele benze njani umthambo kubusika obubandayo?Ziziphi izilumkiso kubantu abadala kwimidlalo yasebusika?Ngoku, makhe sijonge!
Yiyiphi imidlalo efanelekileyo kubantu abadala ebusika
1. Hamba ngamandla
Xa umntu ekhupha "umjuluko ohambayo", ubushushu bomzimba buya kunyuka kwaye buye buye ngokufanelekileyo, kwaye le nkqubo yokutshintsha kobushushu bomzimba iya kwenza imithambo yegazi ilula ngakumbi.Ngokukodwa ebusika obubandayo, kufuneka sigxininise ekwenzeni umthambo yonke imihla.Kubahlobo abasele bekhulile, yindlela efanelekileyo yokwenza umthambo yonke imihla, yaye kufanele kuthabathe ubuncinane isiqingatha seyure sihlandlo ngasinye.
2. Dlala iTai Chi
I-Tai Chi yinto ethandwa kakhulu phakathi kwabantu abadala.Ihamba kakuhle kwaye kulula ukuyilawula.Kukho ukuthula kwintshukumo, kunye nokunyakaza ekuthuleni, ukudibanisa ukuqina kunye nokuthamba, kunye nokudityaniswa kwenyani kunye nokwenyani.Ukuziqhelanisa rhoqoTai Chiinokomeleza imisipha kunye namathambo, ilole amajoyina, izalise i-qi, ikhulise ingqondo, ivule i-meridians, kwaye ikhuthaze ukujikeleza kwe-qi kunye negazi.Inempembelelo yonyango encedisayo kwizifo ezininzi ezingapheliyo zenkqubo.Ukuziqhelanisa rhoqo kunokunyanga izifo kwaye komeleze umzimba.
3. Ukuhamba kunye nokunyuka izinyuko
Ukuze ukulibaziseka ukuguga, abantu abadala kufuneka bahambe ngokusemandleni ukuze basebenzise imisipha yemilenze kunye nomva, ukuphucula ukujikeleza kwegazi kwemisipha kunye namathambo, nokunciphisa ukuvela kwe-osteoporosis;ngelo xesha, ukuhamba kunokusebenzisa imisebenzi yokuphefumla kunye neenkqubo zokujikeleza.
4. Ukuqubha ebusika
Ukuqubha ebusika kuye kwaduma phakathi kwabantu abadala kwiminyaka yakutshanje.Nangona kunjalo, xa ulusu lubanda emanzini, imithambo yegazi ifinyela kabukhali, nto leyo ebangela ukuba igazi elininzi elijikelezayo lingene entliziyweni nakwizicubu ezinzulu zomzimba womntu, livule imithambo yegazi yamalungu angaphakathi.Xa uphuma emanzini, imithwalo yegazi esikhumbeni iyanda ngokufanelekileyo, kwaye inani elikhulu legazi liphuma kwizitho zangaphakathi ukuya kwi-epidermis.Oku kwanda kunye nokucutheka kunokunyusa ukuqina kwemithambo yegazi.
Izilumkiso zezemidlalo zasebusika kubantu abadala
1. Musa ukwenza umthambo kwangoko kakhulu
Abantu abadala abafanele bavuke kwangethuba okanye ngokukhawuleza kakhulu kubusika obubandayo.Emva kokuvuka, kufuneka bahlale ebhedini ixeshana kwaye basebenzise izihlunu kunye namathambo abo ukuze ngokuthe ngcembe bakhawulezise ukujikeleza kwegazi kwaye baqhelane nendawo ebandayo engqongileyo.Elona xesha lilungileyo lokuzilolonga kukuqala ngentsimbi ye-10 kusasa ukuya ku-5 malanga.Xa uphuma kufuneka ufudumale.Kufuneka ukhethe indawo ene-leeward kunye nelanga, kwaye ungazilolongi kwindawo emnyama apho umoya ubhudla khona.
2. Musa ukwenza umthambo esiswini esingenanto
Ngaphambi kokuba abantu abadala benze imidlalo kusasa, kungcono ukongeza inani elithile lamandla, njengejusi eshushu, iziphuzo ezinoshukela, njl njl. Ukutya okwaneleyo okanye ukutya okuphathekayo okunamandla (okufana netshokolethi, njl.) ithwalwa ngexesha lemidlalo yexesha elide ukuphepha ukwehla kobushushu ngenxa yobushushu obuphantsi kunye nokusetyenziswa kwamandla okugqithisileyo ngexesha lemidlalo yasendle, okuya kubeka ubomi nempilo engozini.
3. Musa “ukuziqhobosha ngesiquphe” emva kokwenza umthambo
Xa umntu esenza umthambo, ukunikezelwa kwegazi kwimisipha yamalungu angaphantsi kwanda ngokukhawuleza, kwaye ngexesha elifanayo, inani elikhulu legazi liphuma kumalungu angaphantsi abuyele entliziyweni kunye nemithambo.Ukuba uthe ngequbuliso ume ngxi emva kokwenza umthambo, oko kuya kubangela ukudumba kwegazi kumalungu angaphantsi, angayi kubuya kwangethuba, yaye intliziyo ayiyi kufumana igazi elaneleyo, nto leyo eya kubangela isiyezi, isicaphucaphu, ukugabha, kwanokothuka.Abalupheleyo baya kuba nemiphumo emibi ngakumbi.Qhubeka ukwenza imisebenzi yokuphumla kancinane.
4. Musa ukusebenzisa ukudinwa
Abantu abalupheleyo abafanele benze imisebenzi enzima.Bafanele bakhethe imidlalo emincinci kunye nephakathi, njenge-Tai Chi, i-Qigong, ukuhamba, kunye nokuzivocavoca ngokukhululekile.Akukhuthazwa ukuba wenze i-handstands, ugobe intloko yakho ixesha elide, ngokukhawuleza uthembele phambili kwaye ugobe, u-sit-ups kunye neminye imisebenzi.Ezi zenzo zinokubangela ukonyuka ngokukhawuleza koxinzelelo lwegazi lobuchopho, kuchaphazela ukusebenza kwentliziyo kunye nengqondo, kwaye zibangele izifo zentliziyo kunye ne-cerebrovascular.Ngenxa yokuncipha kwe-muscle contractility kunye ne-osteoporosis yabantu abadala, akufanelekile ukwenza i-somersaults, ukuhlukana okukhulu, ukukhwela ngokukhawuleza, ukugijima ngokukhawuleza kunye neminye imidlalo.
5. Musa ukubandakanyeka kwimidlalo eyingozi
Ukhuseleko luyiyona nto iphambili yokuzivocavoca ebusika kubantu abadala, kwaye ingqalelo kufuneka ihlawulwe ekukhuseleni izingozi zezemidlalo, ukulimala kwezemidlalo kunye nokuhlaselwa kwezifo.
Ixesha lokuposa: Feb-16-2023