Ndinatembenukira ku Kunenepa Kuphunzitsa Ululu Wowawa, koma Sindinamvepo Kukongola Kwambiri

Zamkati

• Kuphunzitsa kunenepa kwa nyamakazi
• Kumva kwamphamvu komanso kokongola
• Kukhala wolimbikitsidwa
• Tengera kwina

Ndinali ndi ziwalo zolimbitsa thupi ku Brooklyn kwa zaka zisanu ndi ziwiri. Ndi YMCA pa Atlantic Avenue. Sizinali zokongola, ndipo sizinkafunika kukhala: Anali malo achitetezo enieni, komanso oyera kwambiri.

Sindinakonde makalasi a yoga chifukwa sindinasangalale ndi aphunzitsiwo polankhula, ndipo nthawi yochuluka pachikopa inandizunguza mutu. Koma ndimakonda dziwe - komanso chipinda cholemera. Ndinkakonda maphunziro olimba. Kawirikawiri dera lachimuna, nthawi zambiri ndinkakhala mkazi yekhayo m'chipinda cholemera, koma sindinalole kuti izi zindiyimitse. Monga mayi wazaka za m'ma 50, zidawoneka bwino kwambiri kugunda makinawo.

Ndipo ndili ndi mbiri ya nyamakazi, ndikufuna kuti mafupa ndi minofu yanga ikhale yosangalala. Zitha kumveka ngati zosagwirizana, koma kuphunzitsa kwamphamvu komwe kumachitika bwino sikungakulitse kupweteka kwamalumikizidwe ndi kuuma kwa nyamakazi (OA). M'malo mwake, kusachita masewera olimbitsa thupi mokwanira kumatha kupangitsa kuti ziwalo zanu zikhale zopweteka komanso zolimba.

Izi zikuyenera kufotokoza chifukwa chomwe ndidamvera ndikumayenda kunyumba kuchokera ku masewera olimbitsa thupi.

Kuphunzitsa kunenepa kwa nyamakazi

Ndikamva kuwawa, chomwe ndimangofuna ndichotenthetsera, ibuprofen, ndi china chake chodyera. Koma mankhwala - ndi thupi langa - akuwonetsa china chosiyana. Nthawi zina, makamaka kwa azimayi, kulimbitsa mphamvu ndiyo yankho osati kungothana ndi ululu, koma kutipangitsa kumva bwino.

Ngakhale Arthritis Foundation imagwirizana, ndikuwonjeza kuti kuchita masewera olimbitsa thupi kumatipatsa ma endorphins omwe amathandizira kukhala ndi thanzi labwino, kuthana ndi ululu, komanso kugona. lofalitsidwa mu nyuzipepala ya Clinics of Geriatric Medicine akuti anthu a OA adzapindula ndi maphunziro azamphamvu, ngakhale atakhala azaka zingati - "ngakhale okalamba kwambiri omwe ali ndi OA."

Sindinayenera kuthera maola ndi maola kuti ndiwone zabwino zapompopompo, mwina. Ngakhale kuchita masewera olimbitsa thupi pang'ono kumachepetsa zizindikiro za nyamakazi ndikuthandizani kuti mukhale ndi thanzi labwino.

Kumva kwamphamvu komanso kokongola

Ndimakhala wotopa komanso wokhumudwa ndimagona mozungulira. Posakhalitsa, ndikudziwa kuti ndiyenera kusuntha. Ndipo ndimakhala wokondwa nthawi zonse ndimatero. Ndikudziwanso kuti thupi langa silili langwiro malinga ndi miyambo, koma likuwoneka labwino kwambiri kwa ine.

Koma nditayamba kusintha, ndinali nditayamba kusasangalala ndi thupi langa, kuphatikizapo kuuma pang'ono pamagulu anga. Ndani sangakhale?

Olimbikitsidwa kuthandizira kuchepetsa kupweteka kwamalumikizidwe ndikuwoneka bwino, ndidayamba kuphunzitsa mphamvu pafupipafupi.

Lamulo langa linali: Ngati zopweteka, musachite. Nthawi zonse ndinkayesetsa kuti ndizimva kutentha pamakina opalasa, omwe ndimadana nawo. Koma zivute zitani, ndinadzikakamiza kuti ndipirire. Chifukwa apa pali chinthu choseketsa - ndikatha aliyense kuyankha, kutuluka thukuta komanso kutuluka mpweya, ndimakhala ndi chidwi chosaneneka chamthupi. Nditatsiriza, mafupa anga ndi minofu yanga inamveka ngati ikuimba.

Magawo atatu akulu amphamvu ya thupi ndi thunthu ndi kumbuyo, thupi lakumtunda, ndi thupi lotsika. Chifukwa chake ndidasinthasintha zochita zanga kuti ndizingoyang'ana pa izi zokha. Ndidagwiritsa ntchito lat pulldown, bar biceps bar, chosindikizira mwendo, ndikukweza mwendo wopachikidwa, limodzi ndi ena ochepa. Ndidachita kubwereza kawiri musanandionjeze zolemera.

Nthawi zonse ndimakhazikika pansi ndikumachita zochepa zomwe ndimakumbukira kuchokera ku machitidwe anga a yoga. Ndiye ndimadzichitira ndekha kuchipinda chotentha - chomwe chinali chisangalalo choyera. Sikuti ndimangogwira ntchito kuti ndikhale wosangalala mkati ndi kunja, komanso ndimadziwa kuti ndimayesetsa kupewa OA.

Ndimakumbukira ndikubwerera kuchokera ku malo ochitira masewera olimbitsa thupi kamodzi, ndikuyimilira chidutswa cha mkate wa sipinachi ndi kapu ya tiyi wobiriwira, kuti ndimamva bwino komanso wamphamvu.

Nditayamba chizolowezi ichi, pamapeto pake ndinasiya kuda nkhawa kuti ndichepetseko thupi ndikutsatira miyambo ya thupi langwiro. Maphunziro olimba, pamlingowo - mulingo wanga - sizinali za kupopera chitsulo kwa maola ambiri.

Sindinali makoswe olimbitsira thupi. Ndinkapita katatu pamlungu kwa mphindi 40. Sindinapikisane ndi aliyense. Ndinazidziwa kale anali zabwino thupi langa; iyenso anamva zabwino kwambiri. Tsopano ndidamvetsetsa zomwe zimapangitsa anthu kubwerera. "Masewera olimbitsa thupi" omwe ndimamva pambuyo pa gawo lililonse ndi enieni, atero akatswiri.

"Kulimbitsa mphamvu kumalowerera mu mphotho yaubongo mwachangu polimbikitsa njira zamitsempha zomwe zimapangitsa anthu kumva bwino zomwe zimakhudzana ndi bongo (kumva bwino) mankhwala monga serotonin, dopamine ndi endorphins," adalongosola a Claire-Marie Roberts, mphunzitsi wamkulu wama psychology amasewera, pokambirana ndi The Telegraph.

Kukhala wolimbikitsidwa

Monga anthu ambiri, ndimayang'ana kwa ena kuti andilimbikitse ndikafuna kukankha kwina. Pa Instagram, ndimatsatira Val Baker. Mbiri yake akuti ndi mphunzitsi wazolimbitsa thupi wazaka 44 yemwe amaphunzitsa anthu wamba komanso asitikali ngati gawo la US Air Force Reserve. Ndi mayi wa ana asanu "yemwe amanyadira thupi lake ndi zotambalala zomwe adapeza atanyamula ana ake."

Baker amandilimbikitsa chifukwa chakudya chake chimakhala ndi zithunzi osati za ana ake osangalatsa okha, komanso mayi yemwe akuwoneka kuti akukumbatira thupi lake, zotchedwa zolakwika ndi zina zonse.

Ndimatsatiranso Chris Freytag, wophunzitsa zaumoyo wazaka 49 yemwe amatumiza maupangiri olimbitsa thupi, makanema, ndi mauthenga olimbikitsa. Ndiwachitsanzo chabwino kwa abambo ndi amai azaka zanga omwe amaganiza kuti kulimbitsa mphamvu si kwawo. Mukamuyang'ana kamodzi ndipo mudzadziwa kuti izi sizowona konse! Zomwe ndimakonda makamaka za Freytag ndikuti amalimbikitsa omutsatira ake kuti asiye kufunafuna "thupi langwiro" - ndizomwe ndachita.

Tengera kwina

Lero, sindiphunzitsanso thupi langwiro - chifukwa ndimamva bwino ndikamaliza masewera olimbitsa thupi, zilibe kanthu kuti ndimavala size 14, nthawi zina kukula 16. Ndimakonda zomwe ndimawona pakalilore ndipo ndimakonda momwe ndimamvera .

Ndidapeza maphunziro olimbitsa thupi chifukwa ndimayembekezera kuti ndipeze njira yothandizira kupweteka kwamalumikizidwe ndikupewa OA - koma ndapeza zochulukirapo. Pamene ndikusaka malo ochitira masewera olimbitsa thupi m'maboma, ndikusangalala ndikubwerera kuzolowera. Zaka zisanu ndi ziwiri zolimbitsa thupi zandithandiza kuti ndikhale wolimba komanso wokongola. Zandiphunzitsa kuti ngakhale thupi langa silili langwiro malinga ndi chikhalidwe cha anthu, likuwonekabe bwino kwa ine.

Lillian Ann Slugocki alemba zaumoyo, zaluso, chilankhulo, malonda, ukadaulo, ndale, komanso chikhalidwe cha pop. Ntchito yake, yosankhidwa pa Pushcart Prize ndi Best of the Web, idasindikizidwa ku Salon, The Daily Beast, BUST Magazine, The Nervous Breakdown, ndi ena ambiri. Ali ndi digiri ya master kuchokera ku NYU / The Gallatin School polemba, ndipo amakhala kunja kwa New York City ndi Shih Tzu, Molly. Pezani zambiri za ntchito yake patsamba lake ndikumulemba tweet @alirezatalischioriginal