Nauyin nauyi bayan 50: ba na son rai ba ne, amma wajibi ne
Rashin tsoka da shekaru, yadda sauri ƙarfin ya dawo, motsa jiki mai dacewa da haɗin gwiwa, da kuma yawan furotin da kake bukata bayan 50.
Bayan shekara 30 muna rasa kashi 3 da kashi 8 na tsoka a kowace shekara goma, kuma da sauri bayan shekara 60. Wannan rashin (sarcopenia) ne ya sa mutane da suka kai shekara saba'in suke fama su tashi daga kujera ba tsufa kanta ba.
Labari mai daɗi
Muscle yana amsa horo a kowane zamani. Nazarin da aka yi a cikin mutane masu shekaru 70 zuwa 90 ya nuna karuwar ƙarfin 30 zuwa 100% bayan makonni 8 zuwa 12 na horo na ƙarfin. Ba a makara ba kuma ba shi da haɗari a soma.
Yadda za a soma (3x a mako, minti 30)
- Zauna a tsaye (ƙasa zuwa kujera) 3 × 8
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- Ƙungiyar igiyoyi 3 × 10
- Ƙarƙashin ƙafa 3 × 10
- Ƙananan ƙwai suna girma 2 × 12
- Ana ɗaukar kaya (Jaka a kowace hannu, 30 m) 3 harsasai
Duk abin da aka sarrafa, 1 2 reps a ajiya, ba tare da riƙe numfashi ba.
Daidaitawa yana da muhimmanci kamar ƙarfi
Faduwa ita ce haɗarin mafi girma. Minti biyu a rana: Tsayawa a kafa ɗaya (tare da kujera don aminci) 3 × 20 s a kafa, tafiya daga diddige zuwa ƙafafun kafa don matakai 10.
Furotin da bitamin D
- Bayan shekara 50 kana bukatar ƙari furotin, ba kasa da haka ba: 1.21.1.6 g/kg kowace rana, saboda jiki ya amsa kasa da wannan abinci.
- Ka rarraba shi a kan abinci uku na 25-35 g.
- Vitamin D da calcium bincika tare da likitanka, musamman a lokacin hunturu da kuma tare da osteoporosis.
A wane lokaci ne ya kamata ka fara tuntuɓar likita?
- Ciwon zuciya, rashin kula da hawan jini, tiyata kwanan nan.
- Osteoporosis motsa jiki yana taimakawa, amma ka guji yin amfani da ƙwanƙwasa ƙwanƙwasa.
- Rashin hankali ko rashin hankali.
Gajerun bayanai
- Ana iya gina tsoka a kashi 80 ƙarfin ya karu a cikin makonni 81212.
- Sau uku a mako; injina suna da kyau sosai.
- Yin aiki na minti biyu a rana yana rage hadarin faduwa.
- 1.2 1.1.6 g na furotin a kowace kilogram.
Bayani na gaba ɗaya, ba shawara ta likita ba. Idan kana da wata cuta ko kuma ciwo, ka tuntuɓi likitanka kafin ka canja salon motsa jiki.
