6 Zomwe Tikuphunzira pa Moyo Wopuma Tchuthi

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Tatsala pang'ono kusintha malingaliro anu atchuthi. Tayani kutali lingaliro lakugona mpaka masana, kudya ndi kutayidwa, ndi kumwa daiquiris mpaka nthawi yapakati pausiku ikwane. Kutha kokasangalala, kopindulitsa inu ndikotheka. Umboni: Amayi atatuwa omwe adakwera awiri a Maonekedwe& Makhalidwe Amuna Maulendo apanyanja a Mind & Body, komwe adayamba kuchita masewera olimbitsa thupi, adalowa m'chilumba chatsopano, ndipo adapezabe nthawi yopumira. Tengani maphunziro awo paulendo wanu wotsatira-kapena mungowayeseza kunyumba. Zotsatira zake: mtundu wanu wathanzi, wokonzanso.

1. Onani nthawi yopuma ngati mphotho yoyenera
   Zaka zitatu zapitazo, Jamie Ciscle, wazaka 28, adachoka ku Maryland kupita ku Florida. Nyengo yotentha idamulimbikitsa kuti azikhala wokonzeka kukhala ndi bikini chaka chonse: Adakhala ndi cholinga chochita masewera olimbitsa thupi kasanu pasabata ndikudya zokolola zambiri zakomweko. Ngakhale Jamie anali kudula mitengo yamaola 80 akugwira ntchito ku lesitilanti, iye anapitilizabe. M’maŵa m’maŵa kwambiri kapena panthaŵi yopuma masana, ankapita kumalo ochitira masewera olimbitsa thupi kapena kuthamanga pagombe. "Nditawerenga za ulendowu, ndimaganiza kuti ndi mphotho yabwino pamoyo wanga watsopano - ndipo sizingasinthe kusintha komwe ndidapanga," akutero Jamie. "Kusungitsa nthawi yatchuthi kunandithandiza kuti ndisamayende bwino ndi masewera olimbitsa thupi chifukwa ndinkafuna kuti ndikhale bwino paulendo wanga."
2. Sungani thupi lanu m'njira zatsopano
   Monga katswiri wa zantchito, Tasha Perkins, wazaka 28, amazindikira yekha chifukwa chake kukhala ndi moyo wathanzi ndikofunikira. "Ndimagwira ndi odwala sitiroko komanso amtima," akutero. "Mikhalidwe yawo ikadatha kupewedwa ngati akadasamalira matupi awo bwino akadali achichepere." Ntchito yake inamulimbikitsa kuchita masewera olimbitsa thupi nthawi zonse; Amachita cardio kangapo pamlungu pa chopondera komanso chozungulira. Koma nthawi yomweyo anapita Maonekedwe oyenda panyanja, anali atatopa ndi zomwe amachita. "Ndidayang'ana ndandanda yamakalasi ndipo ndidaganiza zoyesa chilichonse chomwe chingamveke chosangalatsa," akutero. "Ndinaphunzira kuti ndimakonda kuchita masewera olimbitsa thupi pagulu kusiyana ndi ndekha, ndipo ndinkakonda zinthu zomwe zinandipatsa mwayi wochita zinthu zatsopano monga kuvina kwa hip-hop ndi kickboxing." Adabwerera kunyumba ali wokondwa kuti apitilizebe kudzitsutsa. "Ndinali wolimbikitsidwa kwambiri," akutero, "kotero kuti ndasaina kuti ndichite triathlon nthawi yachilimwe ndi anzanga akuntchito."
3. Pangani miyambo yatsopano
   Ngakhale amayi omwe ali ndi khalidwe lotayirira amalola zizolowezi zingapo zathanzi kuterera akakhala kutali ndi kwawo."Pa tchuthi cham'mbuyomu ndinkadya komanso kumwa kwambiri ndipo nthawi zambiri sindinkachita masewera olimbitsa thupi," akutero Kristy Harrison, wazaka 30, wophunzitsa masewera olimbitsa thupi pagulu komanso wophunzitsa anthu ku Maryland. "Ndinaganiza kuti ulendowu ukhoza kukhala njira yosangalatsa yopumira sabata ndikupitilizabe kulimbitsa thupi kwanga." Anadabwa kuti achitadi masewera olimbitsa thupi Zambiri pamene anali panyanja. Kristy anati: "Sindinakhulupirire kuti ndinali wolimba bwanji, ndikugwira ntchito m'malo okongola. "Ndinkapita kukaona malo masana aliwonse ndikumavina usiku uliwonse, komabe ndimayikira alamu anga m'mawa kwambiri angathe sangalalani patchuthi ndikuika thanzi lanu patsogolo. "

1. Funafunani chakudya chatsopano, chopatsa thanzi
   "Nditangoganizira za ulendo wapamadzi, ma buffet adakumbukira," akutero Tasha. Ngakhale panali zakudya zambiri zomwe mungadye pa Maonekedwe paulendo wapanyanja, adapezeka akupeza zakudya zomwe sizimenyedwa komanso zokazinga. "Kukhala mumlengalenga komanso kuthera nthawi yambiri ndikusamba kunandichititsa kuti ndizipeza zipatso ndi ndiwo zamasamba," akutero. Pambuyo pake sabata, atapita kukaphunzitsa pazakudya zotchedwa "Idyani Kuti Upambane," adalimbikitsidwanso. "Ndidachita chidwi ndi sayansi yomwe idapangitsa kuti tizidya bwino," akutero. "Ndi chinthu chimodzi kumva kuti mabulosi abulu ndiabwino kwa inu, koma ndalimbikitsidwa kuwadya tsopano podziwa kuti ma antioxidants awo amalimbitsa thupi langa ndikuthandizira kupewa matenda." Kubwerera kunyumba, Tasha adadzitsutsa kuti apange zisankho zabwino. "M'malo mongofuna kudya zipatso ndi ndiwo zamasamba zisanu patsiku," akutero, "ndimapita kwa eyiti kapena 10."
2. Phunzirani momwe mungamasulire malingaliro anu
   "Ndisananyamuke ulendo wapamadzi, ndinali wokhumudwa chifukwa sindinali pachibwenzi kwambiri, ndipo ndinali wopanikizika chifukwa chogwira ntchito nthawi yayitali," akutero Kristy. Sanayembekezere kuti kuyesa makalasi atsopano olimbitsa thupi kungasinthe mawonekedwe ake, koma zidachitadi zomwezo. Panthawi ya Body Groove- kalasi yomwe imaphatikiza yoga, kuvina, ndi kusinkhasinkha mpaka kuyimba kwa ng'oma zamoyo - adazindikira kuti kuchita masewera olimbitsa thupi kumatha kukhala njira yosiya. Kristy anati: "Tinaima mozungulira pabwalo la sitimayo, ndipo mphunzitsiyo anati, 'Tenga zinthu zonse zoyipa zomwe zili m'maganizo mwako ungozitaya.' "Ndikudziwa kuti zikumveka ngati corny, koma ndidazichita-ndinasiya nkhawa zanga pa moyo wanga ndikugwira ntchito pomwepo, ndipo ndidamva kumasuka pambuyo pake." Ndipo popeza panalibe magalasi, akuti “anangosuntha,” m’malo mongoyang’ana mmene amaonekera. Kristy anatenga zizolowezi izi kunyumba. “Tsopano, ndikayamba kupsinjika kapena kuda nkhawa, ndimatseka maso anga, ndimapuma mozama, ndikukumbukira momwe ndimamvera, kuvina, kusinkhasinkha, komanso kumasuka pakhungu langa,” akutero. "Zimandikumbutsa za mphamvu zanga komanso kufunikira koika thanzi langa patsogolo."
3. Pangani kulimbitsa thupi kukhala chinthu chabanja
   Jamie atabwerera kuchokera kuulendo wake woyamba, adadziwa kuti akufuna kuti banja lake lonse lipitirire lotsatira. "Amayi anga adachita masewera olimbitsa thupi akakhala ndi nthawi, koma ndimaganiza kuti ulendowu umuthandiza kuti azichita masewera olimbitsa thupi," akutero Jamie. "Abambo anga ali ndi cholesterol yambiri; Ndinkafuna kuti aphunzire momwe zakudya zoyenera zingathandizire." Atakwera, a Ciscles adalimbikitsana kuti ayesere makalasi atsopano- Amayi a Jamie adakonda kutuluka dzuwa ku Tai Chi, ndipo ngakhale abambo ake adatsutsa poyamba, adakonda Body Groove. "Yemwe ayenera kuti adaphunzira kwambiri ndi mchimwene wanga wazaka 24, Sheridan," akutero Jamie. "Chakudya chamasana nditatha kudya, ndidamuyang'ana ndipo ndidamuwona akukweza mbale yake ndi zipatso ndi ndiwo zamasamba. Amakhala chizolowezi chachifalansa- sindimatha kukhulupirira! "Pambuyo paulendo wapanyanja, banja la a Ciscle apitilizabe- ndipo apitilizabe kuzolowera zizolowezi zawo zatsopano." Mayi anga amalimbitsa thupi ndi mphunzitsi wawo katatu pasabata ndipo watsika ndi mapaundi 25,” akutero Jamie. “Ndipo makolo anga onse akudya zakudya zing’onozing’ono zingapo patsiku—ndiponso kudya nsomba zambiri, nkhuku, mpunga wabulauni, ndi mbatata zowotcha—zimene zathandiza atate wanga kuchepetsa mapaundi 10.” Tsopano Jamie atafika kunyumba, amakambirana ndi banja lake za zolimbitsa thupi zawo komanso maphikidwe atsopano, athanzi, ndipo amayi ake ndi abambo ake ndi omwe akukankhira aliyense kuti aphunzitse zolimba kutchuthi chawo chotsatira.

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