Kodi Mungakhale Mumawonekedwe Ngati Mukudana ndi Zolimbitsa Thupi?

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Hei pamenepo, ndi ine! Msungwana kumbuyo kwa njinga, kubisala kwa wophunzitsa. Mtsikanayo adasankha womaliza mu kickball. Msungwana yemwe amakonda kuvala ma leggings, koma chifukwa choti ndiabwino kwambiri ndipo nthawi zambiri amakhala owoneka bwino.

Ndimasangalala ndikamagwira ntchito, koma masewera olimbitsa thupi omwe ndimakonda ndi yoga. Yoga tsiku lililonse. Ndalembetsa ku ClassPass, zomwe zikutanthauza kuti ndili ndi makalasi mazana ambiri ku New York City, koma ndimangotenga mitundu yosiyanasiyana ya namaste. Anzanga amandiitanira pafupipafupi kumisasa yovuta, yoyendetsa boti, kuthamanga, kuthamanga, koma ndimakana.

Ndimadana ndi kumverera ngati sindingathe kupuma. Ndimadana ndikumverera ngati mtima wanga utsalira nthiti yanga.Ndimadana ndi khungu langa lotumbululuka lomwe limasandutsa chibakuwa mkati mwa mphindi zinayi za cardio ndipo ndimakhala choncho kwa maola angapo pambuyo pake, monga momwe ndangopitilira kumene pantchito. (FYI: Post-Workout Muscle Soreness Imakhudza Anthu Nthawi Zosiyanasiyana.)

Kodi ndikuwononga nthawi yanga pongopita ku yoga? Inde, ndimapeza zabwino za kupumula ndikupumira kwambiri, koma ndizotheka kuti ndikupanga jack squat mthupi langa. Chifukwa chake ndidafikira kukambirana nkhaniyi ndi akatswiri angapo: a Daniel V. Vigil, MD, pulofesa ku UCLA's David Geffen School of Medicine, ndi Felicia Stoler, katswiri wazakudya komanso masewera olimbitsa thupi.

Atangomenyetsa, madokotala onse anali osamala kunena kuti sindiyenera kugogoda yoga. Kafukufuku akuwonetsa kuti zili bwino kuti mugwire ntchito pang'ono. Ndipo mwasayansi, yoga ili ndi zinthu zina zomveka bwino. Zina ndizosavuta kuyeza kutaya thupi, kukulitsa mphamvu- "koma pamakhala mphamvu yabwinoko, chidaliro, ndi maubwino ena omveka bwino," akutero Vigil. (Ahem, monga awa 6 Maubwino A Zaumoyo a Yoga.)

Komanso, si bwino kunena kuti onse okonda cardio ndi basi paragons thanzi. Zimatengera thupi lanu, mtundu wa cardio, momwe mukugwirira ntchito molimbika, ndi zina zambiri. "Zowona zake ndizakuti, mutha kuchita masewera olimbitsa thupi kwa maola ochepa pa sabata, koma ngati muthera nthawi yonseyi kumbuyo kwanu, ndizowononga ngati kusuta," adatero Stoler.

Chabwino, mfundo yatengedwa. Kuchita yoga ndikwabwino kuposa kusachita kalikonse. Koma ndikudumpha zolimbitsa thupi, mtima wanga sukukhalanso wathanzi. "Simukugwira ntchito yanu ya mtima," akufotokozera Stoler, ndipo maubwino a cardio ndiwodziwikiratu. "Kutsika kwa mtima kugunda, kuchuluka kwa shuga m'magazi, kutsitsa mafuta m'thupi, kulimba kwa mafupa, komanso kulimbitsa minofu," akutero. Ndipo amenewo ndi ochepa chabe. (Choyenera kudziwa: Simuyenera Kuthamanga Patali Kuti Mupeze Ubwino Wothamanga.)

Ndikudziwa kuti cardio ndiyofunikira. Ndikudziwa ndikofunikira kuti thupi likhale labwino komanso moyo wautali. Nanga ndichifukwa chiyani zimavuta kwambiri mthupi langa, ndipo zimandipangitsa kudana ndi moyo wanga (kwa mphindi makumi anayi ndi zisanu, osachepera)? Zikuwoneka ngati zotsutsana.

Vigil amadzudzula "kuwawa kwa metabolic." "Zomwe zikutanthawuza ndikuti, pamene mukugwira ntchito mwakhama, mumagunda pakhomo la lactate, kapena pamene lactic acid mu minofu yanu imayamba kutentha." Zachidziwikire, ndichizindikiro kuti mukuyamba kulimbitsa thupi, chifukwa minofu yanu ikusintha. "Ikamanga pamlingo wapamwamba, imakhala yosasangalatsa," Vigil akuvomereza. "Mukudziwadi kumverera." Poyeneradi. (Koma Iwe Ukhoza-Ndipo Uyenera Kukankhira Kupyola mu Zowawa Panthaŵi Yanu Yolimbitsa Thupi.)

Chinsinsi chake chimakhala kuphunzira kukonda-kapena kulekerera zomwe zimawotcha. "Anthu ena amangomva kuti sali omasuka, motero akusowa mpweya, chifukwa alibe malire," akutero Stoler. Mwamwayi, izi zimatha kusintha. "Munthu wonenepa kwambiri mopepuka amatha kuphunzira kuthamanga. Chodabwitsa chokhudza thupi la munthu ndikuti amatha kusintha. Amatha kuphunzira," akutero. Kuti mupirire, muyenera kudula maola atatu kapena anayi ndi theka ku masewera olimbitsa thupi sabata iliyonse.

Ndidayamba kuphunzira momwe ndingakondere, ndikudzikakamiza kuti ndichite zingapo zomwe ndimanyansidwa nazo. Wonyansidwa. Zomwe ndimayang'ana mkati mwa kalasi ya Pure Barre zinali ngati izi: Ndimadana nazo izi. Nchifukwa chiyani amayi amadzipangira izi? Izi ndi zonse zomwe sizili bwino ndi zochitika zachikazi. N’chifukwa chiyani tikudzizunza chonchi? Barre si ine.

Kupota sikunali, mwina-ndinapereka chamkuntho (pepani) koyamba kuyambira 2011, pomwe ndimatsala pang'ono kukwapula mkalasi. Kutsatsa kwamtsogolo kwa masewerawa (ganizirani kuyimba nyimbo ndi magetsi a strobe) sikumanyansanso, mwina osati kwa ine.

Zachidziwikire, Beyoncé ndi za ine. Ndinatenga kalasi yovina komwe tidaphunzira choreography ku "Countdown" ya Mfumukazi B Kenako ndidapita ku Bollywood pomwe tidagunda mathumbu mothinana pansi. Kenako gulu losakanizidwa lomwe linali mphindi makumi atatu likuyenda mozungulira ngati kulumpha jacks, lotsatiridwa ndi mphindi makumi atatu za yoga. Kodi kusangalala kumeneku kungakhudze thanzi langa?

"Muyenera kukhala mukugwira ntchito molimbika kotero kuti simungathe kuyankhulana ndi mnzanu wochita nawo masewera olimbitsa thupi, koma ndizosavuta kuti muthe kupereka ziganizo zazifupi," akufotokoza Vigil. Mukugwira ntchito molimbika ngati simungathe kuyankhula, kukhala opepuka, kapena kumva ngati mtima wanu ukuphulika kuchokera pachifuwa chanu. Mwamwayi, palibe kalasi yanga yatsopano yomwe idandipangitsa kumva choncho - koma ndimatha kudziwa kuti ndikuphunzira zolimbitsa thupi ndikuyesa kuyankhula. Zinandipangitsanso kuzindikira chifukwa chake aphunzitsi amangofunsa kuti, "TIKUCHITA BWANJI?" Amafuna kuonetsetsa kuti mukuyankhabe!

Nditayesa njira zatsopanozi, sindinatengere mwadzidzidzi ndikutuluka thukuta. Sindinatembenuke, panobe. Chizoloŵezi changa chatsopano ndi 80 peresenti ya yoga ndi 20 peresenti kuvina, ndipo ilibe mlandu. Ndimangonyadira kuti ndasamuka. (Kodi mungafotokozere? Onani Chifukwa Chomwe Masewera Olimbikira Sangokhala a Anthu Olonda.)

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