Ndinagwira Ntchito Yogawanika M'masiku 30 - Izi Ndi Zomwe Zidachitika

Zamkati

• Ubwino wotambasula tsiku lililonse masiku 30
• Kodi kuyesa kugawanika m'masiku 30 kupweteketsa thupi langa?
• Lamulo langa la No. 1 likupita patsogolo
• Nazi momwe masiku 30 adadutsa
• Sabata loyamba: Ndidazindikira kuti sindisinthasintha
• Sabata yachiwiri: Ndinkatambasula kamodzi
• Sabata yachitatu: Ndaphonya tsiku ndikuzimva
• Sabata yachinayi: Ndidatambasula motalika ndikumva kulimba
• Kutha kwa kuyesera
• Kodi muyenera kutero?

Ubwino wotambasula tsiku lililonse masiku 30

Mukumudziwa mzimayi ameneyu yemwe amamutengera "bulu ku udzu" akasewerera? Kapena bwanji za munthu yemwe mwamuwona mkalasi ya yoga yemwe ali wopindika kwambiri ayenera kukhala ndi chithunzi chomwe amatchulidwanso ulemu wake? Sindine m'modzi mwa azimayiwa.

Ndine wosiyana kwambiri ndi kusintha.

Sindingathe kukhudza zala zanga, ndikuphwanya kufanana ndikakhala squat ndikufuna chiuno chenicheni cha TLC, ndipo wopitilira wopitilira CrossFit wandiwuza kuti kusayenda kwanga komanso kusinthasintha kumandilepheretsa kukhala bwino, mwachangu.

Chifukwa chake, mdzina la masewera othamanga ndikuwongolera kuyenda bwino, ndidadzitsutsa (kapena m'malo mwake, ndidapereka zopindika zolimba ndi ziuno) kumapeto a masiku 30. M'mbuyomu, ndimayesa zovuta za masiku 30 za squat, kotero ndimadziwa kuti ngati ndikufunadi kupanga kusiyana kwakanthawi, kusasinthasintha ndikofunikira.

Mweziwo udayamba ndimafunso ambiri: Kodi monthlong foray ndi yoga mat, ena amatambasula, ndi mphindi 10 mpaka 15 patsiku zitha kuthandiza kusintha zomwe ndimachita tsiku lonse ndikugwira ntchito? Kodi izi zingagwire ntchito, ngakhale kwa yoga yanga yotsutsa?

Patatha masiku makumi atatu, chiuno changa chimaima nthawi zonse ndikakhala pansi. Mawondo anga asiya kuphulika ngati kukulunga kwaubweya panthawi yolimbitsa thupi ya squat, ndipo msana wanga wam'munsi umakhala wochepa "mphira" mkati mwa tsiku langa logwira ntchito. Maimidwe anga asinthanso, malingana ndi mzanga waku masewera olimbitsa thupi yemwe adandiyang'ana modzidzimutsa ndikundiuza, "Mukuwoneka wamtali lero, GK".

Ponena za ngati ndingathe kugawanika bwino ngati nyenyezi zomwe mukuwona pa Instagram, pitirizani kuwerenga kuti mupeze.

Kodi kuyesa kugawanika m'masiku 30 kupweteketsa thupi langa?

Ndimagwira ntchito yolimbitsa thupi, kuthamanga, komanso kuchita CrossFit pafupipafupi. Ndimayesetsanso kutenga kalasi ya yoga osachepera kawiri pamwezi, kotero ndimakhala ndi lingaliro labwino kwambiri zomwe thupi langa lingathe kuchita komanso zomwe sangachite.

Koma nditafika kwa katswiri wanga wazolimbitsa thupi, Grayson Wickham, DPT, CSCS, yemwe adayambitsa Movement Vault, adanenanso kuti pali njira yoyenera komanso yolakwika yothanirana ndi vuto ngati ili.

"Ili ndi lingaliro labwino, koma muyenera kuwonetsetsa kuti musachite zambiri, mwachangu kwambiri," akutero. “Ganizirani za minofu yanu ngati zingwe za mphira, zomwe mwachilengedwe zimakhazikika. Mukawatambasula kwambiri asanakonzekere, amatha kuwuluka, kapena kuvulala. "

Lamulo langa la No. 1 likupita patsogolo

Osakakamiza. Chomaliza chomwe ndimafuna ndikudzivulaza.

Wickham amachenjezanso kuti, "Momwe mungapangire kukhomerera ndikugawika ndikusinthasintha ndikuyenda ndimachitidwe." Anayerekeza ndi squat wanga wakumbuyo: "Monga momwe zinakutengera miyezi 18 kuti uwonjezere msana wako wamapazi 30 mapaundi, kusinthaku sikubwera mwadzidzidzi. Kapena ngakhale sabata. Zingatenge miyezi ingapo kutambasula pafupipafupi kuti mufike kumeneko. Koma masiku 30 ndi okwanira kuti tiwone kupita patsogolo, ”akutero.

Zowonadi, mwina amayesetsa kundithandiza kuchepetsa zomwe ndimayembekezera. Koma monga wothamanga wakale waku koleji komanso mpikisano wapano wa CrossFit, ndidazitenga ngati zovuta.

"Ndigawanika," ndinadziuza ndekha pamene ndimapanga mapulogalamu pa intaneti omwe angandithandize kuthana ndi zolinga zanga ndikudzutsa malingaliro anga a bendy.

Zowona kuti Blogilates 30 Masiku & 30 Stretches to Splits Project ili ndi njira yokomera anthu (kudzera #JourneytoSplits ndi #Blogilates pa Instagram) zinali zabwino kwa wina wonga ine wokhala ndi mbiri yamasewera amtimu ndi CrossFit, yomwe imadziwika chake "Fit Fam" vibe.

Koma ndisanasindikize ndandanda, ndidayimbira mlangizi wa yoga komanso wothandizira kuyenda Alexandra Sheppard, CF-L1, 200hr Yoga Cert, kuti ndipeze malingaliro ake.

"Kuti muthe kugawanika, muyenera kukhala ndi khosi losunthika, mafinya amchiuno, ndi minofu ina yaying'ono m'miyendo," akutero.

Tsiku lililonse pamavuto mumayenera kuchita ma 1 mpaka 5 (kuchokera 30), maziko anu. Ndiye patsiku la 6, muchita 1 mpaka 5 ndi 6, ndipo tsiku la 18, mudzachita 1 mpaka 5 ndi 18, ndi zina zotero, ndikutambasula mphindi iliyonse ndikukhalitsa mphindi 10 tsiku. Sheppard akutsimikizira kuti kutambasula kosiyanasiyana muvutoli la masiku 30 kunali kwabwino chifukwa kutambasula kulikonse kungathandize kuwongolera minofu yonse yaying'onoyo.

Nazi momwe masiku 30 adadutsa

Nditakhazikika pa pulaniyo, ndidasindikiza ndikuyika zikumbutso zatsiku ndi tsiku kwa 2 koloko masana. Ndimagwira ntchito kunyumba ndipo ndimaganiza kuti gawo lotambasula masana lingakhale nthawi yabwino yopuma pantchito yanga. Ndinali wokonzeka kuyamba ulendo wanga wamtsogolo wamtendere komanso wosasintha.

Sabata loyamba: Ndidazindikira kuti sindisinthasintha

Nthawi: Mphindi 10 patsiku

Mukudziwa mwambiwo: Simudziwa kulimba mtima kwanu mpaka mutakumana ndi zovuta. Chabwino, sindinadziwe momwe ndimakhalira wosasintha kufikira nditakumana ndi zosunthika zina zomwe zimafuna kusinthasintha. Owo.

Tsiku loyamba, alamu yanga idaphulika ndimayendedwe omwe ndimagwiritsa ntchito kudzuka m'mawa. Izi zidandidzidzimutsa (pun zimandifunira) kwambiri, kotero kuti ndidalumphira pampando wanga ndikukweza ma kneecaps anga padesiki yanga. Nthawi yomweyo ndidasintha chikumbutso changa cha mphete kwa mwezi wathunthu kukhala chomwe chimakhazikika kwambiri (nyimbo ya Bon Iver, ngati muyenera kudziwa).

Kenako, ndidayatsa kandulo yanga yomwe ndimaikonda, ndikutsuka ma jean anga ndikumavala ma leggings ovala paliponse, ndikusamukira ku carpet yayikulu (yomwe ndiyabwino kwambiri, imakhala yoga matt) mbali ina ya chipinda changa chogona / ofesi / kuyenda den, ndikuyitanitsa yogi yanga yamkati.

Kwa mphindi 10 zotsatira, ndidapinda, ndikupinda, ndikoka, ndikukhazika thupi langa m'malo omwe thupi langa silinali lodziwika bwino. Ndidagwira gawo lililonse kwa mphindi imodzi, monga ndalangizidwa - zomwe zimamveka, ngati mphindi yayitali kwambiri pamoyo wanga. Pakutha mphindi 10 zija, mchiuno mwanga mudayamba kumasuka, koma mphindizo sizinali zophweka.

Sabata yoyamba yonse inali yofanana kwambiri: Tsiku lililonse nthawi ya 2 koloko masana, ndimalowetsa magwiridwe antchito apakompyuta ndi ngozi za caffeine ndikutambasula.

Wickham akuti sabata yoyamba makamaka, ndiyenera kusamala ndi momwe thupi langa limamverera panthawi yotambasula.

"Ngati mukumva kukomoka kapena kusasangalala, tulukani mumtengowo ndikuyesanso kubwereranso pang'ono pang'ono," amalimbikitsa. “Nthawi zina zimathandizira kuti umve bwino. Ngati zikupwetekabe, yesetsani kusintha pang'ono pang'ono. Ndipo ngati mukumva kuwawa kapena kupweteka, imani. ”

Sabata yoyamba ija ndimayenera kusintha zambiri. Koma pakutha sabata, thupi langa limakhala lomasuka kulowa ndikugwira gawo lililonse kwa masekondi 60.

Sabata yachiwiri: Ndinkatambasula kamodzi

Nthawi: Mphindi 15 (mphindi 5 zotentha + zovuta mphindi 10) patsiku

Sabata yoyamba, ndidayesetsa kuti ndisadzikakamize kwambiri ndikatambasula. Koma chifukwa chakumva kuwawa kwanga, ndidada nkhawa kuti china chake chachitika. Kusunga lonjezo langa ndekha kuti ndisavulazidwe, ndidayimbira a Sheppard kuti alowe.

"Mwinatu mukutambasula," akutero ndikamamufotokozera kuti mchiuno mwanga mumamva kuwawa ndipo khosi langa linali litangokhala ngati zilonda. "Mukukankhira thupi lanu kumapeto kwa zomwe mumachita mukamazolowera."

Tambasula nsonga: Monga momwe mumakhalira sitima yamphamvu, mumakhala ndi misozi yaying'ono mu ulusi wa minofu mukatambasula kwambiri, ndichifukwa chake mumakhala owawa, akutero a Sheppard. Wotha ndi kutambasula kosavuta ngati kufikira zala zako usanakwanitse kuchita zovuta kwambiri.

Anati chifukwa sindinamve kuwawa kulikonse, mwina sizinali vuto lalikulu, koma kuti ngati ndikada nkhawa (ndipo ndinali!), Ndiyenera kukhala mphindi zochepa ndikuwotha moto ngakhale ndisanalowe mwa zovuta kwambiri kuchokera ku kalendala.

Chifukwa chake, ndidawonjezera kutentha kwa mphindi 5 pazomwe ndimachita, ndikuwonjezera mphindi 15. Ndipo zinathandiza.

Sindikumva zowawa chifukwa chodzitambasula sabata yachiwiri ija, ndipo ndimayamba kuwona kusintha kwakanthawi kambiri momwe ndingalowerere m'mapapu mwanga.

Sabata yachitatu: Ndaphonya tsiku ndikuzimva

Nthawi: Mphindi 15 (mphindi 5 zotentha + zovuta mphindi 10) patsiku

Split Challenge inati, "Gwiritsitsani masiku 30. Osadumpha tsiku limodzi. Lonjezo? Umu ndi momwe mungalowerere. " Tsiku la 23, ndidachita bwino.

Pakati pa masiku omalizira, ozizira 2 koloko zidziwitso, ndiulendo wokatenga mlongo wanga yemwe amabwera kuchokera ku eyapoti, mphindi zanga za 15 zokutambalala zidafika kumapeto kwa mndandanda wazomwe ndimayenera kuchita, kenako ndidazisiya.

Ndipo moona mtima, patsiku la 24, ndidamvetsetsa chifukwa chake wopanga, Cassey Ho, anali wolimbikira pa kusasinthasintha: Manambalawo adamva kuwawa pambuyo pakupuma - makamaka lunge.

Ndidakhala pafupi mphindi 18 kutambasula tsikulo, zomwe zidathandizira kugwedeza zolimba kuti zisatambasuke dzulo. Ndinabwerera ku "mapulogalamu" omwe ndinakonzekera kwa mlungu wonsewo.

Sabata yachinayi: Ndidatambasula motalika ndikumva kulimba

Nthawi: Mphindi 25: Mphindi 15 (mphindi 5 kutentha + mphindi 10) masana tsiku, kuphatikiza mphindi 10 kuchokera pa CrossFit

Kupyola pamtengo wa #JourneytoSplits kunatsimikiza kuti otsutsa ena anali pafupi kwambiri kuti agawane kuposa ine! Chifukwa chake, kutangotsala sabata limodzi kuti ndikhale ndi vuto langa, ndikadali kutali ndi cholinga changa chogawana, ndinayamba kupirira. Ndinaganiza zowonjezeranso gawo lina panjira yanga, pambuyo pake.

"Kutambasula pambuyo pa masewera olimbitsa thupi kudzakuthandizani kutsegula minofu yanu mozama pang'ono, chifukwa ndi ofunda kwambiri chifukwa cha zomwe mwangochita," akutero a Sheppard.

Kutatsala masiku atatu kuti ndithane ndi vutoli, ndidagunda PR squat PR pa CrossFit. Kupambana kumeneku sikunachitike mwangozi. Chiuno cholimba = zofunkha zochepa. Wina adapeza kuti othamanga atakhala ndi chiuno cholimba atagundika, unyolo udachitika ndipo adachepetsa kutsegulira kwa minofu m'chiuno mwa ma hip flexers ndi extensors (taganizirani: zofunkha).

Mwinamwake kutsegula mchiuno mwanga kwa mphindi zowonjezerazo patsiku kunandithandizira kukulitsa kutseguka kwa minofu mu zofunkha zanga, zomwe zidandipangitsa kuti ndikulemera kwambiri. Ndithokoza chiuno changa chomwe chamasulidwa posachedwa chifukwa chakumbuyo kwanga kwamphamvu kwamatsenga. Manja apemphero * zikomo, Blogilates.

Kutha kwa kuyesera

Sindine woti ndinene kuti zinthu zili ndi phindu pomwe sizitero. Koma nditatsatira ndondomekoyi kwa milungu ingapo, ndinawona kusiyana kwakukulu! Ndipo ponseponse.

Ndikuyenda mozungulira nyumba yanga, sindinamvekenso ngati mphepo yamkuntho yosweka munyumba yopanda anthu ambiri. Chiuno changa sichinkasokonezeka komanso ndimatseguka nthawi yonse yomwe ndimagwira ntchito ndikakhala komanso nthawi ya CrossFit, komwe ndimakhala mosakhazikika nthawi zonse.

Ngakhale sindingathe kubwerera pamwamba pa kalendala ndikubwezeretsanso zovuta zogawanika, pali zambiri zomwe ndaphunzira pakupatula kanthawi kochepa kutambasula tsiku lililonse komanso luso la kuleza mtima.

Koma chinthu chachikulu chomwe ndidaphunzira ndichakuti kudzipereka kosunthika kumakhudza, chabwino, chilichonse! Kukhazikika kwanga, magwiridwe anga a ntchito pa CrossFit (monga ndidanenera, squat PR PR!), Mulingo wanga wa zowawa ndi zowawa, ndipo ngakhale ndizovuta bwanji kugwada ndikutola kena kake, kansalu katsitsi, pansi.

Zachidziwikire, kwangokhala masiku 30 okha, chifukwa chake ayi, sindinathe kukhomerera kugawanika ndipo kusinthasintha kwanga sikudali kotenga dzina "zabwino." Koma sindingadziwitse koma kuchuluka kwa kusinthasintha kwanga kukupitilizabe kusintha ndikangowonjezerapo zovuta kuchokera kuntchito yanga yopita kuntchito.

Kodi muyenera kutero?

Kaya muyenera kuchita zovuta zogawa masiku 30 kutengera zolinga zanu. "Kukhala wokhoza kugawanika ndicholinga chodziwika bwino," akutero a Sheppard. "Ndikudziwa anthu omwe sangathe kugawanika koma omwe ali ndi mayendedwe okwanira komanso osinthasintha kuti azitha kuyenda bwino, ndikukhala osavulala."

Koma kukhala ndi mikwingwirima yosinthasintha komanso mafupa am'chiuno am'manja sizimangotengera momwe iwe uliri bendy. Monga momwe a Sheppard amatchulira moyenera: Zopindulitsa zomwe mumapeza pakusinthasintha zitha kuthandiza kusintha mawonekedwe, mayendedwe, magwiridwe antchito, komanso kupewa ngozi zovulala zokhudzana ndi msana wanu.

Ndakhala zaka makumi awiri ndi theka ndikumanga m'chiuno, zachidziwikire kuti zingatenge masiku opitilira 30 kuti ndimasuke! Koma zonse sizitayika, ngakhale sindinathe kugawanika - kusinthasintha kwanga kuli bwino kuposa momwe zinalili, ndawona kusintha kwakuthupi kwanga, ndipo ndimamverera ngati wothamanga kwambiri kuposa Ndinachita masiku 30 apitawo. O, ndipo ndinanena kuti ndikutha kukhudza zala zanga?

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amakhala munthu wam'mawa, adayesa zovuta za Whole30, ndikudya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Mutsatireni pa Instagram.