Zomwe Anthu Sakudziwa Zokhudza Kukhala Bwino Panjinga Yamagudumu

Zamkati

• Simuli * Osalimba
• Masewera a Masewera Ndiosintha-Masewera
• Mutha Kumva "Wachibadwa" Ku Gym
• Makalasi Olimbitsa Thupi Angakhaledi Omasulidwa
• Kugwiritsa Ntchito Kunyumba Ndizo Zonse
• Gwiritsitsani ku Buddy System
• Onaninso za

Ndili ndi zaka 31, ndipo ndakhala ndikugwiritsa ntchito njinga ya olumala kuyambira ndili ndi zaka zisanu chifukwa cha kuvulala kwa msana komwe kunandipuwala kuyambira m’chiuno mpaka pansi. Kukula ndikudziwa kwambiri za kusowa kwa thupi langa komanso m'mabanja omwe ali ndi vuto lolemera, ndinali ndi nkhawa yoti ndikhale woyenera kuyambira ndili mwana. Kwa ine, zakhala zikukhala zochulukirapo kuposa zopanda pake-anthu omwe ali pama wheelchair amafunikira kukhala ndi kulemera koyenera kuti akhalebe odziyimira pawokha.

Ndikakhala kuti ndikulemera kwambiri, sindingathe kuchita zinthu ngati kusamba kapena kudzuka pabedi kapena mgalimoto. Mphamvu m'mikono mwanga ndi minyewa yam'mimba ndizofunikira pazonse zomwe ndimachita kuyambira ndikadzuka. Sindingathe kudzikakamiza kuzungulira mzindawo ngati sindigwira ntchito nthawi zonse kuti ndikhalebe wolimba. Anthu ambiri sazindikira izi, koma mukakhala pa chikuku, ndikofunikira kwambiri kuti muziyang'ana zomwe mumadya ndikusuntha. Apo ayi, minofu yomwe ili yofooka poyamba imakhala yofooka pamene simukuigwiritsa ntchito nthawi zonse. Mwanjira ina: Muyenera kugwira ntchito molimbika kawiri kuti mufike theka.

Kwa zaka zambiri, ndinkadziletsa m’maganizo ndi m’thupi chifukwa ndinkaona kuti n’zosatheka ndipo ndinkaopa kudzivulaza. Ndinaganiza kuti "kuthamanga" (mwachitsanzo: kukankha mwachangu komanso mwachangu) ndikwanira, kuti nditha kudya chimodzimodzi ndi anzanga omwe ali ndi thanzi labwino, ndikuti ndikhoza kuchita zonsezi ndekha. Komabe kupyola zaka zoyeserera, ndaphunzira kuti pali njira zina zambiri zomwe ndingathe kuposa momwe ndimaganizira ndikuti nditha kupeza dongosolo lolimbitsa thupi lomwe limandigwirira ntchito. Pano pali maphunziro okhudza kukhala oyenera panjinga ya olumala.

Simuli * Osalimba

Ndikukhulupirira kuti dokotala wanga wamafupa amabuula nthawi iliyonse akawona uthenga wochokera kwa ine, koma ndimatha kuchita zambiri kuposa momwe ndimaganizira poyambirira chifukwa ndafunsa. matani mafunso okhudza malire anga. Mwachitsanzo, ndili ndi zaka 12, nditaika ndodo kumbuyo kwanga polimbana ndi matenda otchedwa scoliosis, choncho ndinaganiza kuti sindiyenera kupindaponda msana. Nditakhala zaka zambiri ndikuopa kuti msana wanga unali wofooka kwambiri kuti nditha kuchita masewera olimbitsa thupi kapena kugwira ntchito yanga yapansi, ndidazindikira kuti angathe chitani masewera olimbitsa thupi omwe amapindika msana wanga, bola ngati sindikankhira kupyola milingo yanga yachitonthozo. Ndipo inde, nditha kugwiranso ntchito pa abs yanga, koma m'malo mwa ziphuphu ndapeza bwino ndi matabwa osinthidwa. Ndinalakwitsanso poganiza kuti chifukwa chakuti miyendo yanga sinagwire ntchito, minyewa imeneyo sinagwire ntchito. Izi sizowona-pali makina kunja uko omwe amalimbikitsa minofu yanu kuti isawonongeke ndikuwonjezera kuthamanga kwa magazi, komwe kumathandizira kuzungulira ndi kupuma (zonse zomwe zimakhudzidwa ndi iwo omwe ali pa njinga ya olumala). Simudziwa zomwe mungachite ngati simufunsa.

Masewera a Masewera Ndiosintha-Masewera

Kutengera luso lanu, pali magulu amasewera ambiri ndi osewera kuti alowe nawo. Zingakhale zovuta kudziwa komwe mungayambire, koma Challenged Athletes Foundation ili ndi chidziwitso ndi mapulogalamu abwino kwa aliyense, kaya muli ndi vuto la msana, kudula, kapena kuwonongeka kwa maso. Ndili ku San Diego, ndinalowa nawo gulu la tenisi lomwe limakumana kangapo pamlungu. Tenesi inali yabwino chifukwa idandipangitsa kugwira ntchito paminyewa yosiyanasiyana mmanja mwanga, komanso inandiphunzitsa kuwongolera mayendedwe pogwiritsa ntchito gawo langa. Sindinazindikire kuchuluka kwa mphamvu zomwe zidandipangira m'manja mwanga mpaka nditakhala ndikusewera miyezi ingapo ndipo ntchito zoyambira monga kutolera mphaka zinali zosavuta. Zinandipatsanso mwayi wokumana ndi anthu omwe ali ndi vuto lofanananso ndi ine omwe anali ndi mawonekedwe abwinoko, zomwe zidandithandiza kuphunzira tani ndikundilimbikitsanso paulendo wanga wolimbitsa thupi. (Tili ndi 7 Mind Tricks for Self Motivation.)

Mutha Kumva "Wachibadwa" Ku Gym

Nditalowa nawo malo ochitira masewera olimbitsa thupi zaka 10 zapitazo, ndinkaganiza kuti zonse zinali zofanana ndipo ndinakhumudwa kuti zida zomwe ndingagwiritse ntchito zinali zolemera, choncho sindinakhale membala nthawi yaitali. Zaka zingapo zapitazo, ndidalimbikitsidwa ndi mzanga kuyesanso masewera olimbitsa thupi ndikuyamba kuyang'ana mozungulira. Ndinadabwa kupeza kuti sikunali kokha zosankha, koma oyang'anira masewera olimbitsa thupi anali okondwa monga momwe ndinaliri kuti ndikhale ndi mawonekedwe (ndipo nthawi zina amaperekanso mitengo yapadera pazosowa zanu). Tonsefe timafuna kumva ngati "abwinobwino", kotero kwa ine, chofunikira kwambiri chinali kukhala ndi malo omwe amamva kukhala ophatikizira, komanso omwe anali ndi antchito omwe samawopa kugwira ntchito ndi munthu wolumala. Ndinadabwitsidwa mosangalala ndi zinthu monga ma shawa osavuta kugwiritsa ntchito pa chikuku (chovuta kupeza kuposa momwe mungaganizire), zonyamulira kuti zikuthandizeni kulowa mu dziwe, ndi zida zochitira masewera olimbitsa thupi. Ndapezanso kuti zida zambiri zomwe zimawoneka zowopsa zimatha kugwiritsidwa ntchito ngati mungopempha thandizo.

Makalasi Olimbitsa Thupi Angakhaledi Omasulidwa

Pamene ndinali membala ku Equinox ku Boston, sikuti anali ndi zida zosinthira kuti ndizitha kutenga kalasi yozungulira nthawi zonse, koma anali ndi alangizi omwe ankadziwa momwe angaphatikizire kuyenda kwanga kochepa. Kutenga kalasi yanthawi zonse yochita masewera olimbitsa thupi ndi mamembala olimbitsa thupi kapena gulu la Pilates zinali zosangalatsa. Kudziwa kuti ndikudzikakamiza molimbika monga wina aliyense ndikulimbikitsira. Zimathandizanso anthu ena mkalasi kuyang'anitsitsa olumala mosiyanako. Pamapeto pa kalasi, ndimangokhala munthu wina pa njinga, osati munthu wapachikuku.

Kugwiritsa Ntchito Kunyumba Ndizo Zonse

Palibe amene ali wangwiro kuti atengere bulu wawo ku masewera olimbitsa thupi, koma ndazindikira kuti mutha kupitiliza kutsata zolinga zanu kunyumba. Popeza ndikofunikira kwambiri ndakhala ndimapewa mapewa, ma biceps, ndi ma pec kuti ndizitha kupitiliza kukweza njinga yanga yamagudumu kapena zinthu zina zolemetsa, ndimagwiritsa ntchito ma dumbbells kupanga ma bicep curls ndi ma triceps. (Psst ... Onani zovuta zathu za 30-Day Dumbbell Challenge ndi Tone It Up Atsikana.) Ndikuwonetsetsanso kuti ndikukhazikitsa zolimbitsa ma dumbbell kuti zithandizire kuthana ndi kutopa kwa minofu komwe kumabwera chifukwa chokankha mpando wanga nthawi zonse. Ndipo popeza minofu yanga yam'mimba imakhudzidwa ndi kuvulala kwa msana wanga, ndimagwira ntchito tsiku lililonse tsiku lililonse kuti ndikhale ndi moyo wabwino ndikuwonetsetsa kuti ndikutha kukhala bwino ndikudziyang'anira. Kwa gawo lonse la Ntchito ya Mindy (Mphindi 21),Ndimakhala paketi ya yoga ndikulumikiza miyendo yanga ndikugwira mpira wa Pilates pamwamba pamutu panga, ndikuzungulira pang'onopang'ono mutu wanga kuti ndikhale wolimba. Kudzera mu kulimbitsa thupi kwakunyumba komwe ndimakhala ndi mphamvu zambiri pazomwe ndimaganiza kuposa momwe ndimaganizira kuti zingatheke. Ndinkakonda kugwa pansi ngati sindinkagwiritsa ntchito manja anga moyenera, ndipo tsopano ndimatha kukhala pansi ndikusintha thewera la mwana wa mchimwene wanga, nthawi yonseyi akuyesera kuti ayende.

Gwiritsitsani ku Buddy System

Mnzanga wapamtima (wokhoza thupi) Joanna ndiye amene amandilimbikitsa kwambiri kuti ndikhale wolimba. Chilimbikitso chake ndi chamtengo wapatali. Titayamba kuthamanga limodzi kusekondale, ndimayenda pang'onopang'ono pa njinga ya olumala kotero kuti Joanna amayenda pafupi nane, koma nthawi zonse amakhala woleza mtima. Amandikankha akadziwa kuti ndingathe kuchita zambiri, koma mosangalala amaphunzira za kupunduka kwanga komanso kuthekera kwatsopano komwe ndili nako limodzi. Tsopano popeza tayendetsa 15k ndi 10k limodzi, ndikuyamba kumumana naye ndipo ndaphunzira momwe ndingayendere. Ndizosangalatsa kuti tithamange limodzi, komanso ndi nthawi yoti tikambirane za thanzi lathu komanso zolinga zathu, ndipo zodabwitsa tili ndi nkhawa zomwezi. Kukhala ndi munthu m'modzi ngati wothandizira kumapangitsa kuti ntchitoyi ikhale yosavuta komanso yosangalatsa kwambiri.

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