Wazaka 74 Wolimbitsa Thupi Wazaka 74 Akunyoza Zoyembekeza Pamlingo Uliwonse

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Pafupifupi zaka zitatu zapitazo, Joan MacDonald anapezeka kwa dokotala wake, kumene anauzidwa kuti thanzi lake likuipiraipira mofulumira. Ali ndi zaka 70, amamwa mankhwala angapo othamanga magazi, cholesterol, komanso acid reflux. Madokotala amamuuza kuti akufunika kuwonjezera mlingo - pokhapokha atasintha kwambiri moyo wake.

MacDonald monga adachita ndi mankhwalawo ndipo watopa ndikukhala wopanda chochita komanso wosamasuka pakhungu lake. Ngakhale kuti sankakumbukira nthawi yomaliza imene ankaganizira kwambiri za thanzi lake, ankadziwa kuti ngati akufuna kusintha, ndiye kuti ndi nthawi yathayo kapena ayi.

"Ndinadziwa kuti ndiyenera kuchita china chake," akutero MacDonald Maonekedwe. "Ndidawona amayi anga akudutsanso chimodzimodzi, kumwa mankhwala atalandira mankhwala, ndipo sindinkafuna moyo umenewo ndekha." (Zokhudzana: Onaninso Mayi wazaka 72 Akukwaniritsa Cholinga Chake Chokoka)

MacDonald adagawana chikhumbo chake chokhala ndi thanzi labwino ndi mwana wake wamkazi Michelle, yemwe wakhala akukakamiza amayi ake kuti aziika patsogolo thanzi lake kwa zaka zambiri. Monga wochita maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero a maseŵero, okwera mphamvu, wophika, ndiponso mwini wake wa Tulum Strength Club ku Mexico, Michelle ankadziwa kuti akhoza kuthandiza amayi ake kukwaniritsa zolinga zawo. "Anati anali wofunitsitsa kundithandiza kuti ndiyambe ndipo anati ndiyenera kulowa nawo pulogalamu yolimbitsa thupi pa intaneti kuti andithandizire," akutero MacDonald. Kwa MacDonald, kulimbitsa thupi kumawonetsa kufunikira kodzilimbikitsa nokha ndi ena kuti mukwaniritse zolinga. (Zokhudzana: Onani Joan MacDonald Deadlift wazaka 74 mapaundi 175 ndikugunda Mbiri Yatsopano Yanu)

Posakhalitsa, MacDonald adayamba kuyenda ngati mtundu wake wa cardio, kuchita yoga, ndipo adayambanso kukweza zolemera. "Ndikukumbukira nditatenga cholemera mapaundi 10 ndikuganiza kuti chimakhala cholemetsa kwambiri," amagawana MacDonald. "Ndidayamba kuyambira pachiyambi."

Lero, MacDonald wataya mapaundi okwana 62, ndipo madokotala ake ampatsa thanzi labwino. Kuphatikiza apo, safunikiranso kumwa mankhwala onsewa kuti athamangitsidwe magazi, acid reflux, ndi cholesterol.

Koma kufikira pomwepa kunatenga khama, kusasinthasintha, ndi nthawi.

Atangoyamba kumene, cholinga cha MacDonald ndikulimbitsa thupi komanso kupirira kwake. Poyamba, anali kuchita masewera olimbitsa thupi momwe angathere atakhala otetezeka. M’kupita kwa nthaŵi, anayamba kuthera maola aŵiri m’maseŵera olimbitsa thupi, masiku asanu pamlungu. "Ndimachedwa kwambiri, choncho zimanditengera pafupifupi nthawi yowirikiza kawiri kuti ndimalize masewera olimbitsa thupi," akufotokoza MacDonald. (Onani: Kuchulukitsa Kwambiri Momwe Mungayesere Kutengera Kutengera Zolinga Zanu)

Kukhala ndi chizoloŵezi chokhazikika kunamuthandizanso kwambiri. "Ndimangochita masewera olimbitsa thupi m'mawa," akufotokoza MacDonald. "Choncho, nthawi zambiri tsiku lililonse pafupifupi 7 koloko, ndimapita kumalo ochitira masewera olimbitsa thupi, ndiyeno ndimakhala ndi tsiku lonse kuti ndigwire ntchito zina pa ndondomeko yanga." (Zokhudzana: Ubwino wa 8 Waumoyo Wakulimbitsa Thupi M'mawa)

Zochita zolimbitsa thupi za MacDonald zasintha pazaka zitatu zapitazi, komabe amakhala masiku osachepera asanu ku masewera olimbitsa thupi. Awiri mwa masiku amenewo amaperekedwa ku cardio makamaka. "Nthawi zambiri ndimagwiritsa ntchito njinga yamoto kapena bwato," akutero.

Masiku ena atatu, MacDonald amaphatikiza maphunziro a cardio ndi mphamvu, kuyang'ana magulu osiyanasiyana a minofu tsiku lililonse. "Pogwiritsa ntchito pulogalamu yolimbitsa thupi ya mwana wanga wamkazi, nthawi zambiri ndimachita masewera olimbitsa thupi osiyanasiyana kumtunda, miyendo, glutes, ndi hamstring," amagawana. "Ndili ndi mavuto okhala ndi zolemera zolemera, koma sindikudziwa zopitilira muyeso. Ndikudziwa malire anga ndipo ndimachita zomwe ndingathe kuchita bwino, kuwonetsetsa kuti ndikuchita bwino. Kugwira ntchito nthawi zonse kumasintha, chifukwa chake ndimagwira ntchito iliyonse minofu m'thupi langa mlungu uliwonse." Amagawana nawo zochitika zake pa Sitima yake ndi Joan Instagram ndi YouTube. (Zogwirizana: Kuchulukitsa Koyeserera Komwe Mukufunikira Kutengera Zolinga Zanu)

Koma kuti aone kusintha kwakukulu kwa thanzi lake, kudzipangira yekha sikunamuchepetse. MacDonald adadziwa kuti akuyenera kusintha zakudya zake. "Pomwe ndidayamba, mwina ndimadya zochepa kuposa masiku ano, koma ndimadya zinthu zolakwika," akutero. "Tsopano, ndimadya zochulukirapo, (zakudya zazing'ono zisanu patsiku), ndipo ndimapitilizabe kuchepa ndikumva bwino kwathunthu." (Onani: Chifukwa Chake Kudya Kwambiri Kungakhale Chinsinsi Chakuchepetsa Kuwonda)

Poyamba, cholinga cha MacDonald chinali kuchepetsa thupi mwachangu momwe angathere. Koma tsopano, akuti ali ndi chidwi chokhala wamphamvu komanso wamphamvu, akudzikakamiza kuti akwaniritse zolinga zamphamvu mu masewera olimbitsa thupi. "Ndakhala ndikugwira ntchito zonyamula anthu osathandizidwa," akutero. "Ndinatha kuchita zochepa chabe tsiku lina, koma ndikufuna kuti ndizitha kuchita monga achichepere onse. Ndicho cholinga changa." (Zokhudzana: Akatswiri a 25 Amawulula Upangiri Wabwino Kwambiri Kuti Mukwaniritse Cholinga Chilichonse)

Atayamba kukhala ndi chidaliro mthupi lake, MacDonald akuti adawona kufunika kodzikakamiza m'maganizo. "Mwana wanga wamkazi adandidziwitsa ku mapulogalamu monga Headspace ndi Elevate, ndipo ndidaganiza zophunzira Chisipanishi pa DuoLingo," amagawana nawo. "Ndimakondanso kuchita masewera olimbitsa thupi." (Zokhudzana: Mapulogalamu Abwino Kwambiri Osinkhasinkha kwa Oyamba)

MacDonald akuti kukwaniritsa zolinga zake kumabwera chifukwa chodzipereka komanso kugwira ntchito molimbika, koma akuwonjezera kuti sakanatha kuchita popanda chitsogozo cha mwana wake wamkazi. "Ndakhala ndikumusirira nthawi yonseyi, koma kundiphunzitsa ndi chinthu china, makamaka popeza samandibisira kalikonse," akutero MacDonald. "Samandilola kuti ndipite pamayendedwe anga kwathunthu. Ndizovuta, koma ndikuyamikira."

MacDonald adakhazikitsa tsamba la Sitima Yapamtunda Ndi Joan pomwe ena amatha kuwerenga zaulendo wake. Ngati pali upangiri uliwonse womwe MacDonald ali nawo kwa azimayi achikulire omwe akufuna kukhala olimba, ndi izi: Zaka ndi nambala chabe, ndipo sikuti nthawi zonse mumafunikira "kuzolowera" popanga zolimbitsa thupi chifukwa choti muli m'ma 70s.

Iye anati: “Ndife amphamvu [ndipo] timatha kusintha, koma nthawi zambiri anthu amationa kuti ndife ofooka. "Ndikukhulupirira kuti azimayi ambiri azaka zanga amakumbatira kukankhidwaku ndikuyamikira kuti winawake akufuna kukuwonani mukuyesetsa kwambiri. Ngakhale simutha kubweza nthawi, mutha kuyambiranso."

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