Ubomi buxhomekeke kwimidlalo, nto leyo ebaluleke ngakumbi kubantu abadala. Ngokweempawu zabantu abadala, izinto zemidlalo ezifanelekileyo zokuzilolonga ebusika kufuneka zisekelwe kumgaqo wokucotha nokuthamba, zinokwenza umzimba wonke ufumane umsebenzi, kwaye ubungakanani bomsebenzi kulula ukuwulungisa nokuwubamba kwaye kulula ukuwufunda. Ngoko ke abantu abadala bafanele bazilolonga njani ebusika obubandayo? Zithini iindlela zokuzikhusela kubantu abadala kwimidlalo yasebusika? Ngoku, makhe sijonge!
Yeyiphi imidlalo efanelekileyo kubantu abadala ebusika
1. Hamba ngamandla
Xa umntu ekhupha "ukubila okushukumayo", ubushushu bomzimba buya kunyuka bubuye bunciphe ngokufanelekileyo, kwaye le nkqubo yokutshintsha kobushushu bomzimba iya kwenza nemithambo yegazi ibe lula ngakumbi. Ingakumbi ebusika obubandayo, kufuneka sigxininise ekuzilolongeni yonke imihla. Kubantu abadala, yindlela elungileyo yokuzilolonga yonke imihla, kwaye kufuneka ihlale ubuncinane isiqingatha seyure ngalo lonke ixesha.
2. Dlala iTai Chi
I-Tai Chi ngumthambo odumileyo kakhulu kubantu abadala. Ihamba kakuhle kwaye kulula ukuyiqonda. Kukho ukuzola kwintshukumo, kunye nentshukumo kwinzolo, indibaniselwano yokuqina nokuthamba, kunye nokudibanisa okubonakalayo nokwenyani. Ukuziqhelanisa rhoqoI-Tai Chiinokuqinisa izihlunu namathambo, ilole amalungu, izalise i-qi, yondle ingqondo, ivule ii-meridians, kwaye ikhuthaze ukujikeleza kwe-qi negazi. Inefuthe lonyango oluncedisayo kwizifo ezininzi ezingapheliyo zenkqubo. Ukuziqhelanisa rhoqo kunokunyanga izifo kwaye komeleze umzimba.
3. Ukuhamba nokunyuka izinyuko
Ukuze kuthintelwe ukwaluphala, abantu abadala kufuneka bahambe kangangoko banako ukuze balolonge izihlunu zemilenze nomqolo, baphucule ukujikeleza kwegazi kwezihlunu namathambo, kwaye banciphise ukwenzeka kwe-osteoporosis; kwangaxeshanye, ukuhamba kunokusebenzisa imisebenzi yeenkqubo zokuphefumla nezokujikeleza kwegazi.
4. Ukudada ebusika
Ukudada ebusika kuye kwathandwa ngabantu abadala kwiminyaka yakutshanje. Nangona kunjalo, xa ulusu lubanda emanzini, imithambo yegazi iyancipha ngokukhawuleza, nto leyo ebangela ukuba igazi elininzi elingaphandle lingene entliziyweni nakwizicubu ezinzulu zomzimba womntu, kwaye ivule imithambo yegazi yezitho zangaphakathi. Xa iphuma emanzini, imithambo yegazi eluswini iyanda ngokufanelekileyo, kwaye igazi elininzi liphuma kwizitho zangaphakathi liye kwi-epidermis. Oku kwanda nokuncipha kunokunyusa ukuthamba kwemithambo yegazi.
Amanyathelo okuzikhusela kwimidlalo yasebusika yabantu abadala
1. Musa ukuzilolonga kwangethuba kakhulu
Abantu abadala akufuneki bavuke kwangethuba okanye bakhawuleze kakhulu ebusika obubandayo. Emva kokuvuka, kufuneka bahlale ebhedini okwethutyana baze balolonge izihlunu namathambo abo ukuze bakhawulezise ukujikeleza kwegazi kancinci kancinci baze bazivumelanise nendawo ebandayo engqongileyo. Ixesha elifanelekileyo lokuphuma uyokwenza umthambo liqala ngentsimbi ye-10 kusasa ukuya kweyesi-5 emva kwemini. Xa uphuma, kufuneka uhlale ufudumele. Kufuneka ukhethe indawo engenamanzi nenelanga, kwaye ungazilolongi kwindawo emnyama apho umoya uvuthuza khona.
2. Musa ukuzilolonga isisu singenanto
Ngaphambi kokuba abantu abadala benze imidlalo kusasa, kungcono ukongeza amandla athile, njengejusi eshushu, iziselo ezineswekile, njl. Ukutya okwaneleyo okanye ukutya okuphathekayo okunamandla aphezulu (okufana netshokholethi, njl.) kufuneka kuphathwe ngexesha lemidlalo yasebaleni ixesha elide ukuze kuthintelwe ukwehla kobushushu ngenxa yobushushu obuphantsi kunye nokusetyenziswa kwamandla amaninzi ngexesha lemidlalo yasebaleni, nto leyo eya kubeka ubomi nempilo esichengeni.
3. Musa "ukubhuleka ngequbuliso" emva kokuzilolonga
Xa umntu esenza umthambo, igazi eliya kwimisipha yamalungu angaphantsi liyakhula kakhulu, kwaye kwangaxeshanye, igazi elininzi liphuma kwimilenze engaphantsi libuyela entliziyweni ngemithambo yegazi. Ukuba umi ngequbuliso emva kokuzilolonga, kuya kubangela ukuqina kwegazi kwimilenze engaphantsi, okungayi kubuya ngexesha, kwaye intliziyo ayizukufumana igazi elaneleyo, okuya kubangela isiyezi, isicaphucaphu, ukuhlanza, kwanokothuka. Abantu abadala baya kuba nemiphumo emibi ngakumbi. Qhubeka nokwenza eminye imisebenzi yokuphumla kancinci.
4. Musa ukuzilolonga ukudinwa
Abantu abadala akufuneki benze imisebenzi enzima. Bafanele bakhethe imidlalo emincinci nephakathi, efana neTai Chi, iQigong, ukuhamba, kunye nokuzilolonga ngesandla sasimahla. Akucetyiswa ukuba wenze ii-handstands, ugobe intloko ixesha elide, ngequbuliso ugobe phambili kwaye ugobe, uhlale phantsi kunye neminye imisebenzi. Ezi zenzo zinokubangela ukunyuka ngequbuliso koxinzelelo lwegazi lobuchopho, zichaphazele ukusebenza kwentliziyo kunye nengqondo, kwaye zibangele nezifo zentliziyo kunye nemithambo yegazi. Ngenxa yokuncipha kokuqiniswa kwemisipha kunye ne-osteoporosis yabantu abadala, akufanelekanga ukwenza i-somersaults, i-big splits, i-fast squats, ukubaleka ngokukhawuleza kunye neminye imidlalo.
5. Musa ukuzibandakanya kwimidlalo eyingozi
Ukhuseleko yeyona nto iphambili ekuzilolongeni ebusika kubantu abadala, kwaye kufuneka kuqwalaselwe ukuthintela iingozi zemidlalo, ukwenzakala kwezemidlalo kunye nokuhlaselwa zizifo.
Ixesha lokuthumela: Feb-16-2023