Kulimbitsa Pagulu Sizinthu Zanu? Izi Zitha Kufotokozera Chifukwa Chake

Zamkati

• Onaninso za

Anthu ambiri amakonda mphamvu zapamwamba za Zumba. Ena amakhumba kulimba kwa kalasi yopota m'chipinda chamdima pomwe nyimbo zimamveka. Koma kwa ena, sasangalala zilizonse za-Dance cardio? Nah. Kupota pa njinga kwa ola limodzi? Sizingatheke. HIIT m'chipinda chodzaza ndi matupi ong'ambika? Ha! Ngati ndinu mmodzi wa anthu amenewo, simuli nokha. Koma ndichiyani pamagulu olimbitsa thupi omwe angakupangitseni kuti musakhale omasuka, m'mphepete, kapena mwina kukhala otopetsa?

Choyamba, ndichodziwikiratu: "Anthu omwe amakonda kuchita zachinyengo amakonda kuchita masewera olimbitsa thupi m'magulu," atero a Heather Hausenblas, Ph.D., pulofesa wa kinesiology ku Jacksonville University ku Florida. Kumbali ina, zosiyana zimawoneka ngati zowona kwa anthu ongoyamba kumene, omwe angakonde kuchita masewera olimbitsa thupi kunyumba kwawo.

Ngakhale sichimangotengera kukhala ochezeka kapena osungika kwambiri, chidaliro ndi mawonekedwe amthupi nthawi zambiri zimatha kukumverani momwe mumamvera pamagulu am'magulu. Hausenblas amanenanso kuti anthu omwe sakukhutira ndi matupi awo atha kupeza kuti gulu lomwe likukhalamo limawonjezera nkhawa, ndikuwonetsa kuti ngakhale alangizi azolimbitsa thupi, omwe mukuganiza kuti akhoza kukhala oyenera komanso ochepera, angawopseze ophunzira. Chifukwa chake, ayi, si msungwana yekhayo amene ali ndi mapaketi sikisi mu bra yamasewera.

Kotero ngakhale zili zoonekeratu kuti malingaliro olakwikawa angakuchitireni kudzidalira-palibe chabwino, atsikana kudzikakamiza kuti muchite maphunziro awa chifukwa ndi achikhalidwe, kapena chifukwa mukuganiza kuti ndinu akuyenera kuti mugwire ntchito motere, sikuti mukungosokoneza ndi mutu wanu. Ndikusokoneza zotsatira zanu zolimbitsa thupi. (Popanda kutchula ngati mumalimbikira kwambiri m'kalasi mutha kudzivulaza. Onani: Njira 3 Zopewa Kupwetekedwa M'magulu Olimbitsa Thupi.)

Mukupeza kuti mwabisala kuseli kwa chipinda? Mukubetcha zomwe zitha kupweteketsa masewera olimbitsa thupi. Hausenblas akuti kutenga nawo mbali m'makalasiwa ngati simukusangalala kapena kulimba mtima kumatha kutsitsa chidwi chanu. Ngati mumayang'ana chidwi monga cholimba, ndiye kuti kusowa kolimbikitsira kumatanthauza kuti simungathe kugwira ntchito molimbika ndikupatsa kalasi zonse zomwe muli nazo. "Mwanjira ina, amayembekezera kuti kalasi ithe," akutero.

Kafukufuku wokhudzana ndi masewera olimbitsa thupi komanso kusonkhezera apeza kuti ngakhale anzanu akusukulu amakulimbikitsani kuti muzilimbikira, sizikutanthauza kuti ndinu osangalala. Olemba pepala lofalitsidwa mu Maganizo pa Sayansi Yamaganizidwe inati "anthu amakonda kudzifananitsa ndi ena omwe amafanana nawo kwambiri," zomwe zimawonjezera mpikisano, komanso zimayambitsa mikangano. (Kodi mpikisano ndiwofunika kuchita zolimbitsa thupi?) Koma chimachitika ndi chiyani ngati nthawi zonse mumakhala kuti mukukumana ndi zovuta chifukwa chakuwona ngati mukutaya mpikisanowu (simungathe kulumpha pamwamba kapena kufika pamwamba pa bolodi ) kapena pali osewera ochuluka "ofanana" mchipindacho (onani azimayi onse omwe akuchita bwino kwambiri "mkalasi"? Kafukufukuyu akuwonetsa kuti muwona ntchito yomwe muli nayo (kalasi iliyonse yolimbitsa thupi yomwe mukuchita) ngati yocheperako (yotayika chifukwa) ndikutaya chidwi (kugwirani ntchito molimbika).

Ndi zonse zomwe zanenedwa, ngati mulidi ndikufuna kuti musangalale ndi makalasi olimbitsa thupi m'magulu ndikupindula nawo, inu angathe sinthani momwe mukumvera. Zonsezi zimabwera pakumvetsetsa. Hausenblas akuti anthu ambiri ali ndi malingaliro akuti aliyense m'chipindamo akukuwonani, pomwe sizili choncho ayi. Cate Gutter, mphunzitsi waumwini wovomerezeka wa NASM, waphunzitsa makalasi a aerobic a gulu monga Zumba, komanso maphunziro a munthu payekha, choncho adawona mphamvu m'chipindamo. Amayika kukayikira kulikonse, nati, "Anthu ambiri amangoyang'ana momwe akuchitira komanso kuwonera wophunzitsayo. Ngati mukumva wina akukuyang'anirani, mwina chifukwa mukuwoneka bwino ndipo akuyesera kutsanzira mawonekedwe. "

Kuyang'anitsitsa chifukwa chomwe mukugwirira ntchito koyambirira kungathandizenso kukulitsa chidwi chanu chifukwa chake zotsatira zanu, kaya zili mgulu la anthu, kugwira ntchito nokha kumalo ochitira masewera olimbitsa thupi, kapena kutuluka thukuta kunyumba.

Kafukufuku wina wa 2002 wofalitsidwa mu Journal of Sport Behaeve adapeza kuti azimayi omwe amaphunzira masewera olimbitsa thupi omwe amayang'ana kukulitsa maluso awo-kutanthauza kuti cholinga chawo chinali kudzipangira okha, osachita bwino mkalasi kapena kuposa munthu wotsatira iwo - anali otanganidwa kwambiri ndi masewera olimbitsa thupi. Anasangalala ndi kalasi kuposa ngati anali otanganidwa kwambiri kudziyerekeza ndi wina aliyense m'chipindamo.

Ndichilimbikitso choterechi chomwe chimakulolani kusangalala, kugwira ntchito molimbika, ndikuwona zotsatira ngati muli m'chipinda chodzaza ndi anthu 20 ochita masewera olimbitsa thupi kapena pa yoga pabalaza lanu.

Chofunika kwambiri kukumbukira: Simuyenera kukonda magulu olimbitsa thupi. Tikudziwa, zodabwitsa. Ngati mwayesa kusintha maganizo anu ndi mawu anu mkati ndi zolimbikitsa, ndi inu komabe musasangalale ndi magulu am'magulu, ndiye musakakamize. Pali njira zina zambiri zogwirira ntchito. Gutter akuti ngakhale kutchuka kwakukwera kwamakalasi olimbitsa thupi (komanso kuthekera kolimbikitsa kudzera pampikisano), akukhulupirira kuti "zotsatira zazikulu zimatheka mwachangu kwambiri komanso kwambiri kudzera pamaphunziro aumwini." Amayamika izi chifukwa chokhala ndi munthu yemwe sangakukonderetseni koma amakupatsaninso mlandu chifukwa chowonekera komanso kupita patsogolo kuti mukwaniritse zolinga zanu. Ngati maphunziro anu sangachitike kwa inu ($$$), Gutter akuwonetsa kuti mutha kukhala ndi zovuta zomwezo-kulowa m'deralo osangoganizira za inu nokha, mawonekedwe anu, komanso kupita patsogolo kwanu-kuyambira pakuchita masewera olimbitsa thupi. "Ndimakonda chisangalalo komanso kucheza pakati pamagulu azolimbitsa thupi, koma ndikudziwanso kuti pazolinga zanga, ndiyenera kuthera nthawi yochita masewera olimbitsa thupi ndikugwiritsa ntchito njira yanga yolimbitsa thupi," akutero, ndipo inunso muyenera kuchita chimodzimodzi. (Pezani zidule zisanu ndi ziwiri kuti mudzikakamize mukamachita masewera olimbitsa thupi nokha.)

Zikafika pa izi, palibe "zolimbitsa thupi zimodzi zomwe zimagwirizana ndi zonse". Anthu ambiri amawona kuti amakhala osangalala kwambiri akamachita zomwe amasangalala nazo. Chifukwa chake, pitilizani kuyesa makalasi 20 olimbitsa thupi pamalo anu ochitira masewera olimbitsa thupi, kapena osabwereranso kumodzi - ingoyendani!

Onaninso za