Ndinkachita Mantha Kuchita Zovala Zakabudula, Koma Pomaliza Ndidatha Kuthana Ndi Mantha Anga Akuluakulu

Zamkati

• Kusankha Kupita Chifukwa Chake
• Ndikudzitsimikizira Ndekha Kuti Zinali Zofunika
• Kugwira Ntchito Mwachidule Kwa Nthawi Yoyamba Kwambiri
• Zomwe Ndaphunzira
• Onaninso za

Miyendo yanga yakhala kusatetezeka kwanga kwakukulu kuyambira ndikukumbukira. Ngakhale nditataya mapaundi a 300 m'zaka zisanu ndi ziwiri zapitazi, ndimavutikabe kukumbatira miyendo yanga, makamaka chifukwa cha khungu lotayirira lomwe ndidasiya.

Inu mukuona, miyendo yanga ndi pamene ine nthawizonse ndagwira kwambiri kulemera kwanga. Ndisanayambe kuchepa thupi, nditangotsala ndi khungu lowonjezera lomwe likundilemera. Nthawi iliyonse ndikakweza mwendo wanga kapena kukwera mmwamba, khungu lowonjezeralo limangowonjezera kupsyinjika ndi kulemera ndikukoka thupi langa. Chiuno changa ndi mawondo anga apereka nthawi zochulukirapo kuposa momwe ndingawerengere. Chifukwa cha kupsinjika kotereku, ndimakhala ndikumva kuwawa. Koma kuipidwa kwanga ndi miyendo yanga kumadza chifukwa chodana ndi mawonekedwe awo.

Paulendo wanga wonse wochepetsa thupi, sipanakhalepo mphindi yomwe ndimayang'ana pagalasi ndikunena, "o amayi, miyendo yanga yasintha kwambiri, ndipo ndikuphunzira kuwakonda" Kwa ine, iwo zafika poipiraipira, chabwino, choipa.Koma ndikudziwa kuti ndine wotsutsa kwambiri ndipo miyendo yanga imawoneka yosiyana ndi ine kuposa ena onse. Miyendo ndi bala lankhondo chifukwa chogwira ntchito mwakhama kuti ndikhale ndi thanzi labwino, zomwe sizingakhale zowona mtima. tsiku lina, zimandipangitsa kudzidalira kwambiri ndipo ndimadziwa pansi pamtima kuti ndiyenera kuchitapo kanthu kuti ndithetse izi.

Kusankha Kupita Chifukwa Chake

Mukakhala paulendo wochepetsa thupi ngati wanga, zolinga ndizofunikira. Chimodzi mwa zolinga zanga zazikulu nthawi zonse chinali kupita ku masewera olimbitsa thupi ndikukachita kabudula koyamba. Cholinga chimenecho chidatchuka koyambirira kwa chaka chino pomwe ndidaganiza kuti yakwana nthawi yoti ndichite opaleshoni yochotsa khungu m'miyendo mwanga. Ndinkangoganiza za momwe ndikanadzimverera mwakuthupi ndi mwamalingaliro ndikudzifunsa ngati, pambuyo pa opareshoni, pamapeto pake ndikanakhala omasuka mokwanira kupita kumalo ochitira masewera olimbitsa thupi ndi akabudula. (Wokhudzana: Jacqueline Adan Akutsegulira Nkhani Yokhala Ndi Manyazi Ndi Thupi Lake)

Koma ndimaganizira kwambiri za izi, ndimazindikira kuti zinali zopenga. Ndinali kudziuza kuti ndidikire—kachiwiri—chinthu chomwe ndakhala ndikulakalaka kuchita kwa zaka zambiri. Ndipo chifukwa chiyani? Chifukwa ndimamva ngati miyendo yanga anayang'ana mosiyana, ndidzakhala ndi chidaliro ndi kulimba mtima komwe ndimafunikira kuti ndipite ndi manja opanda manja? Zinanditengera milungu yambiri ndikukambirana ndi ine kuti ndizindikire kuti kudikira miyezi ingapo kuti ndikwaniritse cholinga chomwe ndingakwaniritse lero, sikunali koyenera. Sikunali koyenera paulendo wanga kapena thupi langa, lomwe lakhala likundithandizira pamavuto komanso mowonda. (Zokhudzana: Jacqueline Adan Akufuna Kuti Mudziwe Kuti Kuchepetsa Thupi Sikungakupangitseni Kukhala Osangalala)

Zinanditengera kukambirana ndi ine ndekha masabata kuti ndizindikire kuti kudikirira miyezi ingapo kuti ndikwaniritse cholinga chomwe ndikanakwanitsa lero, sichinali cholondola. Sizinali zabwino paulendo wanga kapena thupi langa.

Jacqueline Adan

Chifukwa chake, kutatsala sabata imodzi kuti ndipange opaleshoni yochotsa khungu, ndidaganiza kuti yakwana nthawi. Ndinatuluka ndikudzigulira kabudula wochita masewera olimbitsa thupi ndipo ndinaganiza zogonjetsa chimodzi mwa mantha aakulu m'moyo wanga.

Ndikudzitsimikizira Ndekha Kuti Zinali Zofunika

Mantha samayamba kufotokoza momwe ndimamvera tsiku lomwe ndidaganiza zokhala ndi kabudula. Pomwe mawonekedwe a miyendo yanga amandilepheretsa kufuna kuchita kabudula, ndimadanso nkhawa momwe thupi langa lingazigwirire mwakuthupi. Mpaka pomwepo, masokosi opondera ndi ma leggings anali ma BFF anga nthawi yopuma. Amagwira khungu langa lotayirira limodzi, lomwe limapwetekabe komanso limakoka likamayenda mozungulira mukamachita masewera olimbitsa thupi. Chifukwa chake kuti khungu langa liwonekere komanso kuti lisasanduke linali lonena pang'ono.

Cholinga changa chinali kutenga kalasi ya mphindi 50 ya cardio ndi mphamvu zolimbitsa thupi kumalo ochitira masewera olimbitsa thupi a Basecamp Fitness atazunguliridwa ndi ophunzitsa ndi anzanga omwe adandithandizira paulendo wanga. Kwa anthu ena, izi zitha kutonthoza koma kwa ine, kuwulula kusatetezeka kwanga kwa anthu omwe ndimawawona ndikugwira nawo ntchito tsiku lililonse, kudali kopweteka. Awa sanali anthu omwe ndimakhala nawo akabudula kutsogolo ndipo sindidzawawonanso. Ndimati ndipitilize kuwawona nthawi iliyonse ndikapita ku masewera olimbitsa thupi, ndipo izi zidapangitsa kuti kukhala pachiwopsezo chapafupi kumakhala kovuta kwambiri.

Izi zikunenedwa, ndidadziwa kuti anthu awa analinso gawo la chithandizo changa. Atha kuzindikira kuti kuvala akabudula kunali kovuta kwa ine. Iwo anali ataona ntchito yomwe ndinaikapo kuti ndifike pamenepa ndipo panali chitonthozo. Kunena zowona, ndinaganizabe zonyamula ma leggings m'chikwama changa chochitira masewera olimbitsa thupi - mukudziwa, kuti ndingotuluka. Podziwa kuti zingagonjetse cholingacho, ndisanachoke m’nyumbamo, ndinatenga kamphindi, ndikuyang’ana pagalasi ndi maso otukumuka ndipo ndinadziuza ndekha kuti ndinali wamphamvu, wamphamvu ndiponso wokhoza kuchita zimenezi. Panalibe kuthandizidwa. (Zokhudzana: Momwe Abwenzi Anu Angakuthandizireni Kuti Mukwaniritse Zolinga Zanu Zaumoyo ndi Zaumoyo)

Sindinadziwe panthawiyo koma gawo lovuta kwambiri kwa ine linali kupita kumalo ochitira masewera olimbitsa thupi. Panali zambiri zosadziwika. Sindinali wotsimikiza kuti ndidzimva bwanji mwakuthupi komanso m'maganizo, sindinkadziwa ngati anthu angandiyang'ane, kundifunsa mafunso kapena ndemanga za momwe ndimawonekera. Momwe ndimakhala mgalimoto mwanga "zonse zikadakhala" zidadzaza m'maganizo mwanga ndipo ndidachita mantha pomwe bwenzi langa limayesetsa kundilankhula, pondikumbutsa chifukwa chomwe ndidapangira izi poyamba. Kenako, nditangodikira mpaka palibe amene ankadutsa mumsewu, ndinatsika m’galimotomo n’kuyenda kupita kumalo ochitira masewera olimbitsa thupi. Ndisanafike nkomwe pakhomo ndinayima, ndikubisa miyendo yanga kumbuyo kwazinyalala chifukwa chakumva kuti ndimavutika. Koma nditangodutsa pakhomo, ndinazindikira kuti palibe kubwerera. Ndidafika patali choncho ndimati ndikapange chonchi kuthekera kwanga. (Zokhudzana: Momwe Mungadzipezere Mantha Kuti Mukhale Olimba Mtima, Okhala Ndi Moyo Wabwino, komanso Achimwemwe)

Ndisanafike pakhomo ndinayima, ndikubisa miyendo yanga kuseri kwa chidebe cha zinyalala chifukwa cha kusamasuka komanso kuwululidwa.

Jacqueline Adan

Mitsempha yanga inali idakali yamphamvu kwambiri pamene ndinalowa m'kalasi kuti ndikakumane ndi makasitomala ena ndi mphunzitsi wathu, koma nditangolowa m'gululo, aliyense anandichitira ngati tsiku lina. Monga panalibe chosiyana ndi ine kapena momwe ndimawonekera. Nthawi yomweyo ndinapumira pansi ndikupumula ndipo kwa nthawi yoyamba ndinakhulupiriradi kuti ndipambana mphindi 50 zikubwerazi. Ndinkadziwa kuti aliyense kumeneko azindithandiza, kundikonda osapereka ziweruzo zoipa. Pang'ono ndi pang'ono, ndinamva mantha anga akusandulika chisangalalo.

Kugwira Ntchito Mwachidule Kwa Nthawi Yoyamba Kwambiri

Maseŵera olimbitsa thupi atayamba, ndinalumphira mmenemo ndipo, monga wina aliyense, ndinaganiza zowachitira ngati maseŵera olimbitsa thupi nthaŵi zonse.

Izi zati, panali mayendedwe ena omwe amandipangitsa kudzidalira. Monga pamene ife tinali kuchita deadlifts ndi zolemera. Ndinkangoganizira mmene kuseri kwa miyendo yanga kumaonekera mu kabudula nthawi zonse ndikawerama. Panalinso kusuntha komwe timagona chagada ndikupanga kukweza mwendo komwe kunapangitsa mtima wanga kudumpha kukhosi kwanga. Panthawi imeneyo, anzanga akusukulu adandilimbikitsa ndikundiuza kuti "wapeza izi", zomwe zinandithandiza kwambiri. Ndinakumbutsidwa kuti aliyense analipo kuti azithandizana wina ndi mnzake ndipo samasamala za zomwe tidawona pagalasi.

Panthawi yonse yolimbitsa thupi, ndinali kuyembekezera kuti ululu ugunda. Koma pamene ndimagwiritsa ntchito magulu a TRX ndi zolemera, khungu langa silinapweteke kuposa momwe limakhalira. Ndinkatha kuchita chilichonse chomwe ndimakonda kuchita ndikamavala ma compression omwe ali ndi ululu wofanana. Zinathandizanso kuti kulimbitsa thupi kulibe mayendedwe ambiri a plyometric, omwe nthawi zambiri amachititsa kupweteka kwambiri. (Zokhudzana: Momwe Mungaphunzitsire Thupi Lanu Kuti Lisamve Zowawa Mukamagwira Ntchito)

Mwina zolimbitsa thupi zamphamvu kwambiri pamphindi 50 zija ndi pamene ndinali pa AssaultBike. Mnzanga wina yemwe anali panjinga pafupi nane anatembenuka n’kundifunsa kuti ndikumva bwanji. Makamaka, mnzake adafunsa ngati ndimasangalala kumva kamphepo kayaziyazi m'miyendo mwanga chifukwa cha mphepo yomwe idapangidwa ndi njinga. Linali funso lophweka chonchi, koma linandipezadi.

Mpaka nthawi imeneyo, moyo wanga wonse ndinkakhala ndikuphimba miyendo yanga. Zinandipangitsa kuzindikira kuti panthawiyo, ndinadzimva womasuka. Ndidakhala womasuka kukhala ndekha, ndidziwonetsera ndekha, ndikulandira khungu langa, ndikudziyesa ndekha. Ziribe kanthu kuti aliyense ankaganiza chiyani za ine, ndinali wokondwa komanso wonyada chifukwa chochita chinthu chomwe chimandichititsa mantha kwambiri. Zinatsimikizira momwe ndakulira komanso kukhala ndi mwayi wokhala m'gulu lothandizira lomwe linathandizira kubweretsa chimodzi mwazolinga zanga zazikulu pamoyo.

Panthawiyo, ndinadzimva kukhala womasuka. Ndinadzimva kukhala womasuka kukhala ndekha.

Jacqueline Adan

Zomwe Ndaphunzira

Mpaka pano, ndataya mapaundi oposa 300 ndipo ndachitidwa opaleshoni yochotsa khungu pamanja, m’mimba, m’mbuyo, ndi m’miyendo. Kuphatikiza apo, ndikapitilizabe kuchepa thupi, zikuwoneka kuti ndipitanso pansi pa mpeni. Njirayi yakhala yayitali komanso yovuta, ndipo sindikutsimikiza kuti imathera pati. Inde, ndapambana kwambiri, komabe ndizovuta kupeza nthawi yomwe ndimatha kukhala pansi ndikunena kuti ndine wonyadira. Kugwira ntchito mu akabudula inali imodzi mwanthawi izi. Kutenga kwanga kwakukulu kuchokera pazochitikazo ndikumva kunyada ndi mphamvu zomwe ndimamva kuti ndikwaniritse zomwe ndimalakalaka kwanthawi yayitali. (Zogwirizana: Maubwino Amitundu Yambiri Oyesera Kuyesera Zinthu Zatsopano)

Kusankha kudziyika mumkhalidwe wovuta kumakhala kovuta, koma, kwa ine, kutha kuchita china chake chomwe chinali chovuta kwambiri kwa ine ndikuyang'ana kutayika kwanga kwakukulu m'maso, kudatsimikizira kuti ndimatha chilichonse. Sikuti zimangokhala kuvala kabudula, zimangotanthauza kuwulula zofooka zanga ndikudzikonda ndekha mokwanira kuti ndichite. Panali mphamvu zazikulu zokhoza kudzichitira ndekha, koma chiyembekezo changa chachikulu ndikulimbikitsa anthu ena kuzindikira kuti tonsefe tili ndi zomwe timafunikira kuti tichite zomwe zimawopsyeza ife kwambiri. Muyenera kungofunafuna.

Onaninso za