Sinthani Moyo Wanu

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Kaya ndi thanzi lathu, maubale athu, thanzi lathu kapena ntchito zathu, ndizosavuta kutengeka ndi tsiku ndi tsiku, kufuna zambiri za miyoyo yathu, osayima kaye kuti tigwire ntchito yanji. ku. Tonsefe timadzifunira tokha, ndipo zolinga zathu zimakhalapo nthawi zonse: Timalowa nawo malo ochitira masewera olimbitsa thupi, tikulonjeza kuti tipeze nthawi yopumula tokha kapena mabanja athu, kusunga bukuli ndi msana wosakhazikika patebulo pathu pambali pa bedi lathu, kukonzekera ndikukonzekera kuti tisinthe fumbi lathu zimayambiranso -- koma nthawi zambiri, moyo wathu wotanganidwa kwambiri umatisokoneza. Tikufuna kukhala athanzi, osangalala komanso olamulira, koma tonse timasinthana molakwika kuyesera kuti tikafike kumeneko.

Koma gawo limodzi panthawi, titha kupeza bwino m'malo ambiri amoyo wathu wonse. M'malo mwake, kulimbitsa thupi sikungolimbitsa thupi kwanu. Masiku ano kuyitanidwa kuti kutanthauzidwe kwatsopano kwa thanzi. Kukhala wathanzi kumapanga moyo wanu, osati thupi lanu lokha, chifukwa kafukufuku akuwonetsa zambiri kuposa momwe kulimbitsa thupi kwanu kumakhudzira thanzi lanu komanso thanzi lanu. Thanzi la maubwenzi anu, kukhutitsidwa ndi ntchito, kuwongolera kupsinjika, ngakhale mutayezetsa zoyezetsa zaumoyo - zonse zimakhudza thanzi lanu. Cholinga cha gawoli chikhala kuthana ndi zinthu zonsezi zomwe zimakhudza kulimba kwanu - molingana ndi tanthauzo lamakono. Mwezi uliwonse, Maonekedwe Cholinga ndikukuyandikitsani pang'ono, ngakhale ndikupeza njira yodyera mopanda thanzi; kupeza chisangalalo kuchokera pachibwenzi; kutenganso kutentha kwa ntchito yanu; kapena kupangitsa kuti nthawi yanu yolimbitsa thupi ikhale yabwino kwa inu. Mutu wathu wa mwezi woyamba: kudziwa zolinga zanu zolimbitsa thupi, ndikuphunzira momwe mungazithandizire bwino.

Zolinga zanu zolimbitsa thupi, zimatanthauzidwa

Mukafunsa amayi ambiri zolinga zawo zolimbitsa thupi, chinthu choseketsa chimachitika. Kwa masekondi ochepa, amakhumudwa. "Zolinga zanga zolimbitsa thupi?" amati. Zachidziwikire, ambiri aife titha kutsitsa zomwe tikufuna kutaya: kunenepa, zikwama zonyamulira, bulge bulge, cellulite (tipempherera chithandizo mpaka atachipeza). Koma funsani amayi zomwe akufuna kuti apindule, ndipo ndi angati angakuuzeni motsimikiza?

Tsutsani pachikhalidwe chathu. Pafupifupi kuchokera kusekondale (ndipo zachisoni, nthawi zambiri ngakhale koyambirira), kulira chifukwa cha zolakwika zathu zathupi ndi mwambo woyamba kukhala mzimayi, ndipo mwatsoka ambiri aife timapitilizabe kukhala ndi moyo. Timalendewetsa dzanja lathu pamaso pa anzathu ngati umboni wa kunenepa kokulirapo; timatsina ntchafu zathu mwamseri chifukwa cha zizindikiro za cellulite watsopano; timagwira mimba zathu kuti tiwonetse ena chowonadi: Sitili oyenera, matupi athu sanakule. "Mukapita pagalimoto iliyonse mumzinda uliwonse ndikufunsa azimayi 100 kuti, 'Mukumva bwanji ndi thupi lanu?' Ndi azimayi angati omwe anganene kuti 'ndimachikonda? kuti. "

Tikakhazikitsa zoyipa ngati izi, sitingaganize bwino. Timayang’anitsitsa magalasi athu aatali ndi kuona mmene thupi lathu lingaonekere kwa ena, m’malo moganizira zimene matupi athu angatichitire. Timapeza zolakwika pomwe m'malo mwake titha kuwona kuthekera. Kumeneko kale tinali ndi zitsanzo zoonda kwambiri zokhala ndi mafelemu achinyamata opakidwa paliponse, tsopano tilinso ndi anthu otchuka omwe ali ndi nkhani zowutsa mudyo za momwe analiri "onenepa kwambiri" mapaundi 20 -- monga iwe ndi ine! - mpaka adazunguza m'chiuno mwawo, kudzera muzakudya komanso kutsimikiza, kukhala ma jeans amtundu wa 2. Ngati angathe kutero, ifenso tidzatero.

Nkhondo yotayika

Kwa amayi ambiri, cholinga choyambirira ndichofanana: kuonda.Poyesa kulemba ophunzira a koleji onenepa kwambiri kuti azichita nawo maphunziro ake oletsa kunenepa, Carol Kennedy, M.S., yemwe tsopano ndi mkulu wa pulogalamu ya masewera olimbitsa thupi / thanzi labwino pa yunivesite ya Indiana ku Bloomington, adapereka mayeso aulere amafuta amthupi kwa ophunzira ngati chilimbikitso. Koma zomwe adapeza zidamudabwitsa. "Azimayi makumi asanu ndi awiri pa 100 aliwonse omwe adalowamo anali olemera (20-30 peresenti ya mafuta a thupi) koma 56 peresenti ankadziona ngati onenepa kwambiri," akutero Kennedy. M'malo mwake, Kennedy ndi anzawo adawonjezerapo za akazi okhaokha.

Mwina n’zosadabwitsa kuti ndi atsikana amene amakonda kukhala ochepa thupi. Kennedy, yemwe adafalitsa kafukufuku pa nkhaniyi, akunena kuti amayi osapitirira zaka 30 amakhudzidwa kwambiri ndi lingaliro la chifaniziro cha thupi; azimayi 30-50 ali ndi mwayi wopanga thanzi kukhala chifukwa chachikulu chochitira masewera olimbitsa thupi. (Chosangalatsa ndichakuti, azimayi amatengeka kwambiri ndi mawonekedwe awo atakwanitsa zaka 50, pomwe kusintha kwakukulu mthupi kumayamba kuchitika, a Kennedy akutero.)

Kukhala ophunzira ophunzira achikhalidwe chathu, chimodzi mwazifukwa zazikulu zomwe timagwirira ntchito ndikuti tiwoneke bwino, m'malo mongoyang'ana pakumva bwino ndikukhala amoyo m'thupi lathu. Nthawi zambiri timadzikakamiza tokha zomwe sitingathe kuziyembekezera: kuwoneka ngati katswiri wina wa pawayilesi wa kanema, kufinya kusukulu yasekondale, kapena kupeza ma sikisi-pack abs. "Amayi ambiri amatha kukhala ndi malingaliro omwe ma genetics awo sangakwanitse, ndikudziyikira okha polephera," atero a James Loehr, Ed.D, Purezidenti wa LGE Performance Systems ku Orlando, Fla. Ndipo pochita izi , timadzikana tokha zosangalatsa zakuthokoza matupi athu omwe akukula.

Chizindikiro chachikulu kuti zolinga zathu sizabwino ndikomwe timasiya kusangalala ndi moyo kuti tikwaniritse. "Ngati mutadya zakudya zomwe mukudziwa kuti simungathe kuzisunga kwa nthawi yayitali kapena masewera olimbitsa thupi omwe simukuwakonda, pamapeto pake, zidzakusokonezani," akutero Loehr. "Ulendo wopita ku cholinga ndikofunikira monga chilichonse." Koma timasintha bwanji?

Njira yopambana

Ndizopanda pake kuuza mayi yemwe akufuna kukhetsa mapaundi kuti aiwale zakuchepetsa ngati cholinga. Koma zodabwitsa, izi ndi zomwe amafunikira kuti achite bwino. "Ochita masewera olimbitsa thupi amafikira zolinga kuchokera mbali yomwe achita, potengera zomwe akuyenera kuchita," akutero a Loehr. Iwo samaweruza kugwira ntchito poyimirira kutsogolo kwa kalilole. "Amakhala ndi zolinga zakutsogolo, komanso amakhala ndi zolinga zapakatikati: zomwe achite kumapeto kwa mwezi, sabata ino kapena lero," akuwonjezera. Mukakhala ndi chidwi chokwaniritsa, ndikuyesa ndikukwaniritsa zolinga zoyerekeza (monga kuyenda mtunda wopitilira theka la kilomita, kapena kuwonjezera kulemera kwanu), kuchepa thupi kumadzisamalira.

Mukamakhazikitsa zolinga zenizeni, zomwe mutha kuyeza (mwina pamapeto pake mungafune kuthamanga 10k, koma lero muyenera kukwaniritsa mailo, mwachitsanzo) mumaphunziranso kupatsa thupi lanu zomwe likufunikira. Mukamamanga thupi lomwe likukula msanga, lamphamvu komanso lokwanira, zimamveka bwino. Ikumasula. Ndipo ndimaphunziro onsewa, saladi wobiriwira wosadya bwino sangachite. "Thanzi ndi zakudya zimagwirizana kwambiri ndi ntchito," akutero Loehr. "Ngati mungachite chilichonse chomwe chiika pangozi thanzi lanu, zonsezi zimatha."

Chifukwa chake mukamagwiritsa ntchito gawoli kutanthauzira zolimbitsa thupi zanu komanso zolinga zanu zolimbitsa thupi, sungani zomwe mwaphunzira pano: kukwaniritsa zomwe mukufuna ndi thupi lanu kumayamba ndi chinthu choyamba chosavuta kuchipatsa ulemu. Chichitireni bwino, m'malingaliro ndi mwathupi, ndipo chidzakubwezerani mphotho.

Kupambana kwakuthupi pang'onopang'ono

Malangizo achangu kuti muzitsatira zolinga zanu zolimbitsa thupi:

* Ganizirani mosiyana: Osadziwona ngati munthu wokhala pansi, dziwoneni ngati munthu wosuntha.

* Khazikitsani zolinga zazing'ono zomwe mungathe kuziyeza, monga kukulitsa mtunda wanu mukayandikira ma benchmarks akulu, olimba, monga kumaliza mpikisano woyamba.

* Tanthauzirani kupambana kutengera zomwe mumakwanitsa tsiku ndi tsiku. Kodi ngakhale kukwera masitepe ndikosavuta?

* Pewani sikelo, makamaka ngati mwayamba kuchita masewera olimbitsa thupi. Zinganame za kupambana kwanu.

* Osayesa kupambana poyang'ana pakalilore. (Kodi mungaganize kuti Mia Hamm akuchita izi?)

Lolani zododometsa. Ndizosapeweka. Kumbukirani: inu muli mu izo kwa nthawi yaitali.

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