Ubwino wa 8 Wolimbitsa Thupi Kupangitsa Dziko Lolimbitsa Thupi Kukhala Lophatikizana-ndipo Chifukwa Chake Ndizofunika Kwambiri

Zamkati

• 1. Lauren Ndirangu (@ndirangu)
• 2.Khalidachi (@kachikodi)
• 3. Ilya Parker (@decolonizingfitness)
• 4. Karen Preene (@deplifts_and_redlips)
• 5. Dr. Lady Velez (@ladybug_11)
• 6. Tasheon Chillous (@chilltash)
• 7. Sonja Herbert (@commandofitnesscollective)
• 8. Asher Freeman (@nonnormativebodyclub)
• Onaninso za

Kungakhale kunyoza kwakukulu kunena kuti ndidaopsezedwa nditayamba kuchita masewera olimbitsa thupi koyamba m'moyo wanga wachikulire. Kungolowa mu masewero olimbitsa thupi kunali koopsa kwa ine. Ndinawona anthu ochuluka owoneka bwino moyenera ndikumva ngati ndatuluka ngati chala chachikulu. Sindinadziwe zomwe ndimachita ndipo sindimakhala womasuka kuyenda pa masewera olimbitsa thupi. Sindinawone antchito kapena ophunzitsa omwe amawoneka ngati akutali ngati ine, ndipo kunena zoona, sindinali wotsimikiza ngati ndinali komweko kapena ngati wina angagwirizane ndi zomwe ndakumana nazo.

Chidziwitso changa choyamba ndi wophunzitsa chinali gawo laulere lomwe ndidapatsidwa mwayi wolowa nawo masewera olimbitsa thupi. Ndimakumbukira bwino gawoli. Tangolingalirani za ine—munthu amene sanapiteko ku malo ochitirako masewero olimbitsa thupi moyo wawo wonse wauchikulire—akuchita nawo maphunziro ankhanza kwambiri omwe mungaganizire.Ndikulankhula ma burpee, ma push-up, mapapu, ma squats olumpha, ndi chilichonse chapakati-zonse mu mphindi 30, ndikupuma pang'ono. Pakutha kwa gawoli, ndinali wopepuka komanso wonjenjemera, pafupifupi mpaka kukomoka. Wophunzitsayo adatuluka modekha ndikundibweretsera mapaketi a shuga kuti anditsitsimutse.

Pambuyo popumula mphindi zochepa, wophunzitsayo adalongosola kuti ndagwira ntchito yabwino ndipo andipangitsa kuti ndikhale bwino komanso ndichepetse mapaundi 30 nthawi yomweyo. Vuto lalikulu kwambiri ndi izi: palibe mphunzitsi yemwe adandifunsa za zolinga zanga. M'malo mwake, sitinakambilane kalikonse gawoli lisanafike. Anangoganiza kuti ndikufuna kutaya mapaundi 30. Anapitiliza kufotokoza kuti, ngati mkazi wakuda, ndimayenera kuchepetsa thupi chifukwa ndinali pachiwopsezo chachikulu cha matenda ashuga ndi mtima.

Ndidachoka pagawo loyambali ndikumva kuti ndagonjetsedwa, sindimawoneka, sindine woyenera kukhala mlengalenga, wopanda mawonekedwe, (makamaka) mapaundi makumi atatu onenepa kwambiri, ndipo ndakhala wokonzeka kuthawa osabwerera ku masewera olimbitsa thupi moyo wanga wonse. Sindinayang'ane gawolo, ndinali wamanyazi pamaso pa aphunzitsi angapo ndi othandizira ena, ndipo sizinamve ngati malo olandirira newbie wolimbitsa thupi monga ine.

Kwa anthu omwe ali ndi zilembo zoperewera, kaya ndi amtundu wa LGBTQIA, anthu amtundu, achikulire, anthu olumala, kapena omwe ali ndi matupi akulu, kupita kumalo ochitira masewera olimbitsa thupi kumatha kukhala koopsa. Kukhala ndi mwayi wophunzitsa ophunzitsira osiyanasiyana kumathandizira kuti anthu azikhala omasuka. Mitundu yosiyanasiyana ya munthu imakhudza momwe amawonera komanso momwe amawonera dziko lapansi. Kukhala ndi luso lophunzitsa ndi munthu yemwe amagawana zina mwazomwezi kumatha kupangitsa anthu kukhala omasuka pamalo ochitira masewera olimbitsa thupi komanso kukhala omasuka kutsegula za mantha aliwonse kapena kukayikira za masewera olimbitsa thupi. Zimatithandizanso kukhala ndi chitetezo chokwanira.

Kuphatikiza apo, kuphatikiza njira zosavuta monga kusaloŵerera pakati pa amuna kapena akazi okhaokha kapena chipinda chimodzi chosinthana ndi malo osambira, kufunsa anthu matchulidwe awo, kukhala ndi ogwira ntchito osiyanasiyana komanso oimira, kukana kuganiza za thanzi la anthu kapena zolinga zawo zowonda, komanso kukhala ndi njinga ya olumala, pakati zina, zimapita patsogolo kwambiri popanga dziko lophatikizana kwambiri lolimbitsa thupi ... ndi dziko, nthawi. (Zogwirizana: Bethany Meyers Agawana Ulendo Wawo Wosakhala wa Binary ndi Chifukwa Chakuti Kuphatikizika Ndikofunika Kwambiri)

Kukhala wathanzi sikungokhala kwa anthu amisinkhu, jenda, kuthekera, mawonekedwe, msinkhu, kapena mtundu. Simufunikanso kuyang'ana mwanjira ina kuti mukhale ndi thupi 'lokwanira', komanso kuti mukhale ndi mawonekedwe okongoletsa kuti muzichita masewera olimbitsa thupi amtundu uliwonse. Ubwino woyenda umafikira munthu aliyense ndikulola kuti mukhale wolimbikitsidwa, wathunthu, wopatsidwa mphamvu, komanso wopatsa thanzi mthupi lanu, kuwonjezera pakuchepetsa nkhawa, kugona bwino, komanso kulimbitsa mphamvu.

Aliyense ayenera kulandira mphamvu zosandulika m'malo omwe amamva kuti ndiolandilidwa komanso amakhala omasuka. Mphamvu ndi ya aliyensethupi ndipo anthu ochokera kumayiko osiyanasiyana akuyenera kudzimva kuti akuwonedwa, kulemekezedwa, kutsimikiziridwa, ndikukondwerera m'malo olimbitsa thupi. Kuwona ophunzitsa ena omwe ali ndi miyambo yofananira, omwe nawonso amalimbikira kuti azitha kukhala olimba mtima kwa aliyense, kumalimbikitsa kuthekera kokhala ngati muli mlengalenga ndikuti zolinga zanu zonse zathanzi kapena kulimba-kaya ndizochepetsa thupi kapena ayi-ndizovomerezeka ndi zofunika.

Nawa ophunzitsa khumi omwe akuchita omwe samamvetsetsa kufunikira kopangitsa kuti dziko lolimbitsa thupi likhale lophatikizana komanso kuliphatikiza muzochita zawo:

1. Lauren Ndirangu (@ndirangu)

Lauren Leavell ndi mphunzitsi wokakamiza wokhala ku Philadelphia komanso wophunzitsa anthu zovomerezeka, yemwe amakhala ndi thanzi labwino pachimake pa zomwe amachita. "Kukhala kunja kwa thupi lamakhalidwe oyenera" kukhala lupanga lakuthwa konsekonse, "akutero a Leavell. "Mwanjira ina, thupi langa limapangitsa anthu omwe nawonso sanalandiridwe kuti ndi 'oyenera' kumva kuti ndiolandilidwa. Ndizo zonse zomwe ndikufuna kuchokera pantchitoyi… .chabe chifukwa ndilibe maphukusi asanu ndi limodzi, aatali, owonda a ballerina, kapena kutanthauzira kwina kulikonse kwa thupi loyenera zomwe sizitanthauza kuti sindingathe. Sindikupatsani mayendedwe mwachisawawa. Ndili ndi chidziwitso komanso luso lotha kupanga kulimbitsa thupi kotetezeka komanso kovuta. " Sikuti Leavell amagwiritsa ntchito nsanja yake kuphunzitsira dziko lapansi kuti thupi la wophunzitsa silili logwirizana ndi kuthekera kwawo kuphunzitsa makasitomala, komanso amakhala ndi zowona, nthawi zambiri amatumiza zithunzi za iye wosadulidwa, wosasunthika, komanso wosafulula, akunena kuti "ndili ndi mimba ndipo zili bwino, "kukumbutsa dziko lapansi kuti kukhala" woyenera "si" kuyang'ana ".

2.Khalidachi (@kachikodi)

Morit Summers, mwiniwake wa Brooklyn's Form Fitness BK, ali (m'mawu ake), "pa ntchito yotsimikizira kuti inunso mungathe kuchita." Chilimwe chimapanganso makanema otchuka (komanso ovuta kwambiri) opangidwa ndi olimbikitsa ena olimbitsa thupi ndi ophunzitsa pa Instagram, ndikusintha mayendedwe kuti awapangitse kupezeka kwa ochita masewera olimbitsa thupi tsiku ndi tsiku, kutsindika kuti kusinthidwa sikumakupangitsani kukhala osakwanitsa. Kuphatikiza pa kukhala woyipa kwathunthu pamalo ochitira masewera olimbitsa thupi - kudya chilichonse kuyambira kukweza mphamvu ndi kukweza olimpiki mpaka kumaliza mpikisano waku Spartan - nthawi zambiri amakumbutsa otsatira ake kuti "asaweruze thupi ndi chivundikiro chake," ndikuwonetsa monyadira thupi lake lamphamvu komanso lodziwika bwino pazanema.

3. Ilya Parker (@decolonizingfitness)

Ilya Parker, woyambitsa wa Decolonizing Fitness, ndi mphunzitsi wakuda, wopanda binary transmasculine, wolemba, mphunzitsi, komanso ngwazi yopanga dziko lophatikizana kwambiri lolimbitsa thupi. Pokambirana pafupipafupi nkhani za fatphobia, jenda dysmorphia, trans transistence, ndi ukalamba pakati pa ena, Parker amalimbikitsa anthu olimba kuti "agwiritse ntchito ife omwe tili pamphambano, omwe ali ndi chidwi chokuphunzitsani inu ndi antchito anu ngati ndinu munthu amene akufuna kutsegula malo ochitira masewera olimbitsa thupi kapena malo osunthira. " Kuchokera pakupanga mapulogalamu ophunzitsira a transmasculine, kuphunzitsa anthu olimba thupi kudzera pa akaunti yawo ya Patreon ndi podcast, ndikutenga zokambirana zawo za Affirming Spaces mdziko lonselo, Parker "amatulutsa chikhalidwe chakulimbitsa thupi ndikuchiwunikiranso m'njira zomwe zimathandizira matupi onse."

Zokhudzana: Kodi Mungakonde Thupi Lanu Koma Mukufunabe Kusintha?

4. Karen Preene (@deplifts_and_redlips)

Karen Preene, mphunzitsi wazolimbitsa thupi ku UK komanso wophunzitsa anthu payekha, amapatsa makasitomala ake njira "yopanda zakudya, yophatikiza kulemera." Kudzera m'malo ake ochezera, amakumbutsa omutsatira ake kuti "ndizotheka kuchita masewera olimbitsa thupi popanda kufuna kuwonda" ndipo amalimbikitsa anzawo kuti azitha kuzindikira kuti "sikuti aliyense amene akufuna kuchita masewera olimbitsa thupi amafuna kuonda komanso lingaliro lanu .

5. Dr. Lady Velez (@ladybug_11)

Lady Velez, MD, director of operations and coach pa Brooklyn-based gym, Strength for All, adaganiza zokhala olimba atamaliza maphunziro a udokotala mu 2018 chifukwa adawona kuti kukhala mphunzitsi ndikothandiza kwambiri kuthandiza anthu kupeza thanzi komanso thanzi. kuposa kuchita zamankhwala. (!!!) Monga mayi wachikulire wamtundu, Dr. Velez amaphunzitsa ndi kuphunzitsa makasitomala kukweza, kukweza mphamvu, ndi CrossFit, kuwathandiza kupeza mphamvu zawo ndi nyonga zawo. Dr. Velez akunena kuti amasangalala kwambiri ndi maphunziro a Strength For All, malo ochitira masewera olimbitsa thupi ophatikizana, otsetsereka, chifukwa "ngakhale nthawi zambiri ndakhala ndikulandiridwa m'malo ena, makamaka CrossFit, sindinazindikire kuti ndi anthu angati omwe sanasangalale kukhala olimba. Zomwe ndimakonda pazomwe timachita ndikuti ndi malo omwe anthu achiwerewere, ogonana amuna kapena akazi okhaokha, ogonana, komanso anthu amtundu wina amatha kubwera kudzamva bwino, kuwonedwa, komanso kumvetsetsa. " Chilakolako chake chikuwonekera; ingoyang'anani pa Instagram yake pomwe nthawi zonse amawonetsa makasitomala omwe amawona kuti ali ndi mwayi wogwira nawo ntchito.

(Zogwirizana: Zomwe Zimatanthauzadi Kukhala Madzi Amuna Kapena Akazi Osakhala Amuna)

6. Tasheon Chillous (@chilltash)

Tasheon Chillous, mphunzitsi wokulirapo, wa Tacoma, wochokera ku Washington komanso wophunzitsa payekha, ndiye wopanga #BOPOMO, a body-positive nyengokalasi ya vement potengera kutsetsereka komwe kumayang'ana "kusuntha thupi lanu kuti likhale losangalala komanso kupatsidwa mphamvu." Chikondi chake choyenda chikuwonekera kudzera patsamba lake la Instagram, pomwe amagawana nawo mfundo zazikuluzikulu za maphunziro ake amphamvu, kukwera mapiri, kukwera miyala, ndi kayaking. Kwa Chillous, malo ochitira masewera olimbitsa thupi "akukonzekera kuti zochita zanga za tsiku ndi tsiku komanso kumapeto kwa sabata zikhale zosavuta, zopanda ululu, zotetezeka, komanso zosangalatsa. Kuyambira kuyenda galu wanga kukwera mapiri ndikunyamula 30lb paketi kukavina usiku wonse. Ndikukhulupirira kuti kusuntha thupi lanu kuyenera kukhala wokondwa komanso kukutulutsani kunja kwa malo anu abwino. "

7. Sonja Herbert (@commandofitnesscollective)

Sonja Herbert adawona kuchepa kwa azimayi achikuda olimba ndipo adatenga zinthu m'manja mwake, ndikuyambitsa Black Girls Pilates, owonetsa zolimbitsa thupi, olimbikitsa, ndikukondwerera azimayi akuda ndi abulauni ku Pilates. "Mukawona kawirikawiri aliyense amene akuwoneka ngati inu, zimatha kukhala zokhumudwitsa, zosungulumwa, ndipo nthawi zambiri zimakhala zokhumudwitsa," akutero. Adapanga Black Girl Pilates ngati "malo otetezeka azimayi akuda kuti azisonkhana ndikuthandizana pothandizana nawo." Monga mphunzitsi wa Pilates, powerlifter, wolemba, ndi wokamba nkhani, amagwiritsa ntchito nsanja yake kuti akambirane za kufunikira ndi kufunikira kophatikizana kwambiri muzolimbitsa thupi, komanso kukambirana nkhani zina zofunika monga kukalamba ndi kusankhana mitundu mkati mwa kulimbitsa thupi, komanso mavuto ake. ndi thanzi lamisala ngati katswiri wazolimbitsa thupi.

8. Asher Freeman (@nonnormativebodyclub)

Asher Freeman ndi amene anayambitsa Nonnormative Body Club, yomwe imapereka kalasi yothamanga komanso yolimbitsa thupi. A Freeman, "mawu awo," wophunzitsa munthu payekha wotsimikiza mtima kuti athane ndi tsankho, kusankhana mitundu, zodabwiza, komanso zopeka zokhudzana ndi matupi athu. " Kuphatikiza pa maphunziro ndi kupereka malangizo amomwe mungapangire njira yoyenda bwino kuti muwonetsetse kuti kulimbitsa thupi ndikotheka kupeza ndalama, Freeman amakhala ndi makalasi ndi zokambirana zosiyanasiyana zophunzitsira anthu olimba za njira zenizeni zophatikizira kuphatikiza, "Kumanga Chifuwa 101 , Webinar for Fitness Professional to Better Service Clients who Bind. "

Onaninso za