Malangizo a 10 Obwereranso M'chikondi Ndi Kugwira Ntchito Pomwe Mwakhala Mukutsika Kwawo Kwakanthawi

Zamkati

• # 1 Lemekezani thupi lanu.
• #2 Osafanizira machitidwe anu ndi a wina.
• # 3 Dziperekeni ku china chake-chenicheni.
• #4 Osachita mantha kupempha thandizo.
• #5 Gulani zovala zolimbitsa thupi zatsopano.
• # 6 Sinthani malo anu.
• #7 Dziwani nthawi yodzikankhira nokha.
• # 8 Khalani osasangalala.
• #9 Lowani nawo gulu.
• # 10 Lekani kuchita masewera olimbitsa thupi.
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Mwamwayi, anthu ambiri akuyamba kuyang'ana masewera olimbitsa thupi ngati chinthu chomwe chili mbali ya moyo wanu osati "zochitika" kapena kudzipereka kwa nyengo. (Kodi mania wathupi la chilimwe chonde angafe kale?)

Koma izi sizikutanthauza kuti moyo sungathe kusokoneza ngakhale mapulani okonzedwa bwino komanso machitidwe a masewera olimbitsa thupi. Mwinamwake munangokhala ndi mwana ndipo simungamvetse ngakhale kuvala spandex kapena mwinamwake mwakhala mukukonzanso chovulalacho ndipo mwataya zonse zomwe munapeza movutikira chifukwa cha izi. Pali zifukwa zambiri zenizeni, zowona mtima, zosasimbika, komanso zovomerezeka zomwe zimapangitsa kuti munthu akhale wolimbitsa thupi. Palinso china choyenera kunenedwa chongokhala pa masewera olimbitsa thupi. Mutha kukhala kuti mukugwirabe ntchito, koma simungakumbukire nthawi yomaliza yomwe mudasangalala nayo. Kutanthauzira: Palibe njira yomwe mukupeza zomwe thupi lanu (ndi malingaliro) zimalakalaka kapena zimafunikira kuchokera kumayendedwe opanda nzeru amenewo.

Chiritsani zonsezi: Choyambirira komanso chofunikira, dzichepetseni pang'ono. Khalani okoma mtima, ndipo dziwani kuti zilizonse zomwe mungachite kuti musakondenso ndi masewera olimbitsa thupi (kapena, chani, osakhala pachibwenzi chokhazikika ndi zolimbitsa thupi poyamba), ndizovomerezeka. Kenako, lowetsani luso lanu ndikupeza njira zatsopano zosinthira malingaliro anu pogwira ntchito. Kuti tithandizire, tidapempha ena zaubwino kuti tigawane momwe adzipulumutsira kutha kwawo kochita masewera olimbitsa thupi.

Bweretsani maupangiri awo ndikubwereranso mchikondi ndi masewera olimbitsa thupi anu.

# 1 Lemekezani thupi lanu.

Amayi atsopano komanso wolimbitsa thupi Jocelyn Steiber wa @chicandsweaty akudziwa momwe zimakhalira kukhala ndi moyo wopambana muzochita zanu zolimbitsa thupi bwino. Ngakhale adagwira ntchito nthawi yonse yomwe anali ndi pakati, atabereka mwana wamkazi miyezi ingapo yapitayo, akuti adataya mtima.

"Nthawi zonse ndimaganiza kuti ndidzakhala m'modzi mwa azimayi omwe amawerengera masiku mpaka nditapeza" masabata asanu ndi limodzi "kuchokera kwa dokotala wanga, koma tsikulo litafika, sindinali wokonzeka limbikaninso, ”akutero. “Ndinali wotopa mwakuthupi ndi m’maganizo.” (Onani: Momwe Mungapangitsire Kulimbitsa Thupi ndi Kuchepetsa Kunenepa Pamene Mukungofuna Kuzizira ndi Kudya Chips)

Pambuyo pake, Steiber adapeza kuti chinthu chabwino kwambiri chomwe akanatha kuchita chinali kulemekeza zomwe thupi lake lidakumana nazo ndikupatsa nthawi. "Zinanditengera pafupifupi chaka chathunthu kuti ndikhale womasuka ndi thupi langa latsopanoli ndikusangalala ndikulimbitsa thupi." Pamapeto pake, adachita masewera olimbitsa thupi nthawi yayitali panthawi yopumula ya mwana wake wamkazi, ndipo pomwepo, adapeza nkhokwe zamagetsi zosagwiritsidwa ntchito.

#2 Osafanizira machitidwe anu ndi a wina.

Mwinamwake mukuchita masewera olimbitsa thupi ndipo simukuwona zotsatira zofanana ndi bwenzi lanu lomwe limakumbukira kunyamula nsapato zake. Mwinamwake munali ndi miyezi ingapo yotanganidwa kuntchito ndipo munavala mapaundi owonjezera pang'ono pamene wogwira nawo ntchito mwanjira ina adapeza nthawi yoti aphwanyidwe pa studio yolimbitsa thupi yapafupi.

Zokwiyitsa? Mwina. Koma lekani kuyerekeza thupi lanu ndi zochita zanu zolimbitsa thupi ndi za wina aliyense. Thupi lirilonse ndi losiyana, ndipo pali zochuluka kwambiri zomwe zimapita kukawona "zotsatira" kuposa nthawi yomwe mumayika popita ku masewera olimbitsa thupi. (Zokhudzana: Chifukwa Chake Matako Ako Amawoneka Ofanana Ngakhale Mumachita Ma squats Angati)

Steiber anati: “N’zovuta kudziyerekezera ndi ena, koma yesetsani kuti musagwere mumsampha umenewo.

# 3 Dziperekeni ku china chake-chenicheni.

Nthawi iliyonse Jess Glazer, wothandizira zaumoyo komanso bizinesi komanso mlengi wa FITtrips, amapita kumalo olimbitsa thupi (chifukwa chovulala kapena kungotenga moyo), akuti wagwiritsanso ntchito njira yomweyo kubwerera kukakonda kulimbitsa thupi kwake.

Gawo la ulendowu ndikudzipereka pachinthu china chanthawi yayitali. Lowani nawo zovuta, yambitsani pulogalamu yatsopano, lembani mpikisano womwe umafuna kuti muphunzitse, akutero. (Zokhudzana: Kodi Ndikuyitanitsa Chiyani ku Boston Marathon Kunandiphunzitsa Zokhudza Kukhazikitsa Zolinga)

Mukakhala ndi cholinga chakumaso, zimakupatsani chidwi cha laser pakuchita zomwe mukufuna (makamaka ngati ndichinthu chomwe mumayenera kulipira, ngati mpikisano).

#4 Osachita mantha kupempha thandizo.

Ndi mankhwala ngati-nthawi zina simungathe kuchita nokha. Zomwezi zimachitikanso kuti mutuluke pantchitoyi. Ngati mwakhala mukuchita zolimbitsa thupi zofananira za AF kwa omwe akudziwa kuti ndi motalika bwanji panthawiyi, ikhoza kukhala nthawi yobweretsa zina.

Ganizirani zolembera munthu aliyense maphunziro kapena kusaina kalasi yomwe simunaganizirepo, atero Glazer, yemwe ndi mphunzitsi ku Performix House ku NYC. Si kulephera kupempha thandizo. Ndi ntchito yophunzitsa kapena yophunzitsa kuti inu ndi thupi lanu muziyenda-muzigwiritsa ntchito.

#5 Gulani zovala zolimbitsa thupi zatsopano.

"Pezani zifukwa zatsopano zokondera thupi lanu kapena kugula zovala zatsopano zomwe zimakupangitsani kudzidalira.," Akutero a Steiber, omwe akuti ndikumukonda kwake kwamiyendo yamiyendo yayitali komwe kunamupatsa mphamvu kuti apite pambuyo pobereka. (Zokhudzana: Ma Leggings Apamwamba Awa Ali Ndi Ndemanga 1,472 5-nyenyezi)

Sayansi yawonetsa kuti zomwe mumavala zimakhudza momwe mumamvera, kuganiza, komanso momwe mumachitira. "Mukavala zida zatsopano zolimbitsa thupi, mumayamba kukhala ngati wosewera yemwe wavala zovala kuti achite," katswiri wama psychology a Jonathan Fader adatiuza kale. "Chotsatira chake, mukuyembekeza kuti mukhale ndi ntchito yabwino, ndikupangitsani kuti mukhale okonzekera bwino ntchitoyo."

# 6 Sinthani malo anu.

Ngati ganizo loyiyika pa treadmill imakupangitsani kufuna kuchita chilichonse KOMA kulimbikira, bwanji osapita panja? Kupeza njira zopangira kulimbitsa thupi kumangokhala ngati kusewera koma pang'ono ngati "masewera olimbitsa thupi" kudzasintha malingaliro anu, atero Glazer.

Kukhala kunja kwachilengedwe kumatha kukupangitsani kuti musakhale opanikizika nthawi yomweyo komanso osangalala. Chifukwa chake, tengani mphasa ya yoga ndi mahedifoni anu ndikuyeseza mayendedwe anu mu paki yapafupi. (Zokhudzana: Zifukwa za 6 Zomwe Muyenera Kuchitira Yoga Yanu Kunja)

#7 Dziwani nthawi yodzikankhira nokha.

Dzifunseni nokha chifukwa chomwe mumadzilankhulira nokha musanachite masewera olimbitsa thupi kapena mwayamba kuwachita mantha. Ngati mwatopa kwambiri komanso kutopa, "musadzimenyetse ngati mwatopa ndipo m'malo mwake mungapume pang'ono, koma dziwani kuti ndibwino kudzikankhira nthawi zina," akutero Steiber. Kutsegulira chifukwa chanu chopewa zochitika zomwe zikufuna kuti zikusangalatseni, ndichinsinsi chodumpha zovuta kuti mupezenso chisangalalo poyenda. (Zogwirizana: Kodi Ndizotheka Kuchita HIIT Yochulukirapo?)

# 8 Khalani osasangalala.

Kudekha ndiye njira yofulumira yoti munyowe. Ngati mwakhala mukuchita masewera olimbitsa thupi omwewo kwa miyezi ndikusiya kuwona zosintha zomwe zidakulowetsani poyamba, ndi nthawi yoti musinthe. Glazer anati: “Yesani china chatsopano. Khalani omangika kapena phunzirani masewera atsopano. Pezani chisangalalo ndi chisangalalo m'machaputala atsopano, zoyambira zatsopano, ndi zolinga zatsopano! ”

#9 Lowani nawo gulu.

Ngati kulimbitsa thupi kumamveka ngati kukoka m'moyo wanu kapena lingaliro lakukonzekera mpikisano limamveka ngati njira yosungulumwa yochitira masewera olimbitsa thupi, lingalirani zolowa nawo timu, atero Glazer. Ganizirani: masewera a intramural, akulu akulu.

"Iyi ndi njira yabwino yolumikizirana, kukumana ndi anzanu atsopano, ndikupeza anzanu oyankha mlandu," akutero.

# 10 Lekani kuchita masewera olimbitsa thupi.

Chabwino, timve.Monga Glazer ananenera, kuyambiranso kukonda kuyenda ndikosavuta, muyenera kungosiya kuchita masewera olimbitsa thupi ndikuphunzitsa m'malo mwake kuyamba kuyenda ndikusewera.

Mfundo yofunika: Kukhala wathanzi kumayenera kukhala kosangalatsa. Ngati sichoncho, simungachite. "Kuvina, kusewera, kuthamanga, kudumpha, kuchita ngati mwana, ndipo ingoyenda monga kale musanasamale za mawonekedwe anu kapena ngati mukukonzekera tsikulo."

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