Yadda ake horarwa bayan shekaru 40

Ba a makara don fara motsa jiki, amma yana da muhimmanci a fahimci cewa motsa jiki yana da amfani idan aka yi da hikima. Zaɓin da ba daidai ba na kaya zai iya ƙara tsofaffin raunin da ya faru kuma ya haifar da cutar da ba za a iya gyarawa ba ga lafiya. Tuni bayan shekaru 30, mata sun zama masu rauni saboda canje-canje na hormonal a hankali. Matan da suka kware sosai ba sa bukatar canza tsarin sosai bayan sun kai wasu shekaru, kuma ga wadanda ba su da dogon nazari a bayansu, yana da muhimmanci musamman su fara horo daidai da la’akari da canje-canje masu alaka da shekaru.

Yadda ake horar da mace bayan shekaru 40

Hakanan waɗannan dokoki za su kasance masu dacewa ga mata masu shekaru 30 waɗanda a baya ko dai ba su motsa jiki ba, ko kuma sun shiga wasanni tare da dogon hutu. Daban-daban na ayyukan horo suna shafar jiki ta hanyoyi daban-daban.

Anaerobic (ƙarfin) horo yana ƙarfafa tsoka da nama na kasusuwa, wanda yake da mahimmanci ga mata 30+ (calorizer). Rage matakin hormones na jima'i yana haifar da rushewar ƙwayar tsoka da raguwar tsarin kashi, wanda ke tattare da raguwar tafiyar matakai na rayuwa da ci gaban osteoporosis. Ƙarfafa horo da isasshen furotin a cikin abinci yana rage waɗannan haɗari.

Horon Aerobic (cardio) yana ƙarfafa tsokar zuciya kuma yana inganta jimiri gaba ɗaya. Tun da raguwar matakin hormones na jima'i yana da alaƙa da ci gaban cututtukan zuciya, yana da mahimmanci ga mata su shiga cikin zuciya.

Ƙaddamarwa (miƙewa) yana mayar da hankali ga haɓaka sassaucin kayan aikin ligamentous da inganta motsi na haɗin gwiwa, duk da haka, yana da matukar wuya a cimma gagarumin sassaucin jiki bayan 30, sabili da haka, shimfidawa ya dace don amfani da su don shakatawa tsokoki da hanawa. cututtuka na gidajen abinci da ligaments.

Dangane da shawarwarin WHO na yanzu, mutane masu shekaru 18-64 ya kamata:

1. Yi ƙarfin motsa jiki don manyan ƙungiyoyin tsoka aƙalla sau 2 a mako;
2. Aƙalla mintuna 150 a kowane mako na matsakaicin ƙarfin motsa jiki, ko mafi ƙarancin mintuna 75 a kowane mako na wasan motsa jiki mai ƙarfi. Mafi kyawun adadin ayyukan motsa jiki a kowane mako shine mintuna 300, gami da motsa jiki mai ƙarfi, motsa jiki mai matsakaici da tsayin tafiya;
3. Ya kamata a ƙaddamar da mafi ƙarancin zaman 3 a kowane mako don daidaita horo.

Haɗuwa da duk abin da ke sama yana da sauƙi - kawai yi horo mai ƙarfi a cikin dakin motsa jiki sau uku a mako, yi minti 20 na cardio da kuma shimfiɗawa bayan kowane zaman, kuma a kwanakin da ba na motsa jiki ba za ku iya yin shi a gida, je wurin tafki ko tafi. don tafiya mai nisa.

Horar da ƙarfi ga mata sama da 40

Idan ba ku taɓa yin horon ƙarfi ba fiye da shekara ɗaya ko kuma ba a taɓa yin ba, to kuna buƙatar farawa tare da shirin farawa mai sauƙi kuma daidaita shi zuwa halaye na jikin ku, idan ya cancanta.

Manyan shawarwari:

1. Yi aiki da duk ƙungiyoyin tsoka lokaci ɗaya don watanni 2-3. Wannan ya isa lokaci don yin aiki da fasaha a cikin motsa jiki na asali.
2. Guji nauyin axial a kan kashin baya (squats, deadlifts, lankwasa a kan layuka, benci presses) - canje-canje masu alaka da shekaru suna sa kashin baya ya zama mai rauni musamman, don haka gwada yin motsa jiki yayin zaune da kwance. Maimakon squats, yi ƙafar ƙafa, maimakon lankwasa a kan layuka - leverage ko a kwance block traction, yi aiki da baya na cinya ba tare da matattu ba, amma tare da hyperextension da lankwasa kafafu a cikin na'urar kwaikwayo.
3. Fara aikin motsa jiki ta hanyar yin aiki da ƙananan ƙungiyoyin tsoka - ana kiran wannan ka'idar pre-gajiya, lokacin da kuka fara ba da kaya mai mahimmanci ga tsokoki, sa'an nan kuma kuyi aikin motsa jiki, inda nauyin ya fadi a kan tsokoki marasa gajiya, wanda zai ba da damar. ku yi aiki da ƙungiyar tsoka tare da ƙarancin nauyi kuma tare da ƙarancin haɗari ga haɗin gwiwa da haɗin gwiwa. Wannan yana nufin cewa yana da kyau a yi ko dai tsawo ko jujjuya kafafun kafa kafin danna kafa.

Cardio ga mata fiye da 40

Ayyukan motsa jiki na Cardio suna da kyau ga lafiyar zuciya kuma ba su da kyau ga tsokoki, don haka yin su yana da kyau tare da horarwa mai karfi.

Manyan shawarwari:

1. Fara tare da minti 10 na cardio bayan ƙarfi, a hankali ƙara lokaci zuwa minti 20-30;
2. A wasu kwanaki, fara da minti 20-30 na cardio, a hankali ƙara lokaci zuwa minti 45-60;
3. Duk da fa'idodin HIIT, idan baku yi shi ba, tuntuɓi horo mai ƙarfi tare da taka tsantsan - yi tazarar haske, ba fiye da sau 2 a mako ba, a hankali ƙara ƙarfin. Misali, fara da tazara guda huɗu na matsakaicin gudu na minti ɗaya da tafiya cikin gaggauce na mintuna 3. Ƙara lokacin gudu ko gudun ku kuma rage lokacin tafiya tare da kowane aiki. Lokacin da jiki ya saba da shi, ƙara yawan tazara;
4. Guji horon tsalle-tsalle mai tsauri, wasan motsa jiki na mataki, gudu akan kwalta a cikin takalma mara kyau. Kamar yadda aka ambata a sama, canje-canje a cikin matakan hormonal suna rage yawan kashi, kuma idon sawun shine wuri mafi haɗari lokacin yin wasan motsa jiki. Bugu da ƙari, kashin baya kuma yana fuskantar girgiza.

Mikewa ga mata bayan shekaru 40

Sassautu yana tattare da mu ta kwayoyin halitta. Ana iya inganta shi, amma idan ba ku zauna a kan igiya ba kafin shekaru 16, to bayan 30 ya yi latti don yin shi. Yi amfani da mikewa don warkarwa da shakatawa.

Manyan shawarwari:

1. Koyaushe shimfiɗa tsokoki bayan motsa jiki.
2. Ga kowane ƙungiyar tsoka, yakamata a sami motsa jiki na 1-3 - mafi girman ƙungiyar tsoka, ƙarin motsa jiki.
3. Miƙewa a hankali ba tare da buƙatun da ba dole ba, yana daɗe a matsayi na ƙarshe na 15-20 seconds.
4. Kuna iya shimfiɗawa a rana ta daban, amma kawai akan tsokoki masu dumi.

Yi shiri don yin aiki na dogon lokaci. Don cimma matsakaicin matsakaicin matakin dacewa tare da ingantacciyar hanya, zai ɗauki shekara guda na horo na yau da kullun (calorizator). Za ku ga sakamakon horarwa ta hanyar rage yawan kitse, inganta matsayi da jin daɗin rayuwa a cikin watanni biyu, muddin kuna da tsarin abinci mai kyau, yanayin barci da kuma kula da damuwa. Kuna buƙatar samun tsammanin tsammanin, kamar yadda horo a 20 da 40 ya bambanta sosai, da kuma damar jiki. Idan kuna yin komai daidai kuma ba ku ga sakamako ba, kuna buƙatar tuntuɓar likita, watakila kun shiga lokacin menopause kuma kuna buƙatar daidaita yanayin hormonal.