Zomwe Zinachitika Pamene Osintha Mawonekedwe Asinthana Zolimbitsa Thupi kwa Mwezi Umodzi

Zamkati

• "Kuvina kwa Pole kunandipangitsa kukhala wolimba mtima." -Jasmine Phillips, wolemba zanema
• "Ndapeza nkhondo yanga." -Kiera Carter, mkonzi wamkulu
• "Ndayamba kuzindikira yoga." -Kylie Gilbert, mkonzi wothandizira
• "Ndinathetsa mantha anga akukwera miyala." -Lauren Mazzo, wothandizira olemba
• "Ndaphwanya mtundu wanga woyamba." -Alyssa Sparacino, mkonzi wa intaneti
• "Ndazindikira chikondi chatsopano chovina." -Renee Cherry, wolemba digito
• "Ndapeza mphamvu zanga." -Marietta Alessi, mkonzi pazanema
• Onaninso za

Ngati mwapezapo nkhani ya Maonekedwe kapena mwakhala patsamba lathu (moni!), Mukudziwa kuti ndife okonda masewera olimbitsa thupi atsopano. (Onani: 20 Ways to Bust Out of Your Workout Rut) Koma mwezi uno, tidaganiza zotengera upangiri wathu mu mzimu wa #MyPersonalBest, pulogalamu yathu yapachaka yomwe imakulimbikitsani kuti mutuluke m'malo otonthoza ndikukhala mtundu wabwino kwambiri. za inu. Onani momwe zatiyendera, kenako lembani kalasi, mtundu, kapena masewera apamwamba omwe mwakhala mukudikirira kuyambira kalekale.

"Kuvina kwa Pole kunandipangitsa kukhala wolimba mtima." -Jasmine Phillips, wolemba zanema

Ndinakulira maphunziro a ballet komanso amakono ndipo ndimafuna kudzipanikiza poyesa mtundu wina wovina. Nthawi zonse ndimasilira ovina pamtengo chifukwa champhamvu zawo komanso zidule zomwe amatha kuchita ndikufuna kuwombera. (Werengani zonse za chifukwa chomwe muyenera kuvinira pano.) Mothandizidwa ndi mlangizi wanga wodabwitsa @ jessijamzzz (konzekerani kudabwitsidwa ndi zidule zomwe amatha kuchita), ndidatha kutuluka kunja kwa malo anga otonthoza ndikukhala ndi minofu I sindimadziwa nkomwe, zomwe zinandipweteka kwa masiku ambiri. Kuvina kwa Pole sikungovuta thupi langa m'njira zatsopano, komanso kwandipatsa chilimbikitso mosayembekezereka. Ndinali kuzindikira thupi langa ndipo ndinasiya mantha omwe ndinali nawo oti anzanga akundiyang'ana. Ndinaphunzira kuti chidaliro ndi minofu yomwe ndimakonzekera kusinthasintha nthawi zambiri.

"Ndapeza nkhondo yanga." -Kiera Carter, mkonzi wamkulu

Zolimbitsa thupi zanga zanthawi zonse zimakhala ndi kuthamanga ndi kukweza, koma ndidawonjezera nkhonya pakusakaniza mwezi uno. Ndinayamba ndi kalasi ya kickboxing kamodzi pa sabata ndipo posakhalitsa ndinafuna kudzipereka kwambiri kukulitsa luso langa. Chifukwa chake ndidachita zomwe munthu wina aliyense wamisala angachite ndikukhala ndi cholinga chomenyera nkhonya kumapeto kwa chaka. Koma ndisanayandikire kumenyana ndi munthu wina (eeek), ophunzitsa pa Everybody Fights ku New York amandiuza kuti ndiyenera kuyang'ana pa mawonekedwe ndi mawonekedwe. (Ndipo TBH, sindimakhumudwa kwambiri ndi kuzengereza kumenyedwa kumaso.) "Oyamba kumene nthawi zonse amamva kuti cardio ikuwotcha poyamba," anatero Nicole Schultz, mphunzitsi wamkulu wa Everybody Fights. "Koma nkhonya ndicholimbitsa thupi chathunthu chomwe chimagwira miyendo yanu, ma lats, ndi ma oblique anu."

Ndili ndi milungu ingapo pansi pa lamba wanga, ndawona kusintha kwamaphunziro anga opita patsogolo. Kukweza kuli ndi cholinga tsopano (ndimagwira ntchito yochitira masewera olimbitsa thupi kuti ndiyese bwino "kukankha" konse pamasewera a nkhonya), ndipo kuthamanga kumamveka kosavuta. Schultz akuti: "Boxing ndiyophunzitsira bwino kwambiri chifukwa ndimakhalidwe abwino kwambiri omwe ndiosavuta pamalumikizidwe anu komanso kuti mukwaniritse cholinga chanu," akutero Schultz. Zikuwoneka kuti ndizoyenera kumenyera ine.

"Ndayamba kuzindikira yoga." -Kylie Gilbert, mkonzi wothandizira

Ngakhale ndidachitapo kale makalasi a yoga m'mbuyomu, nthawi zonse ndimamva ngati ndimangokhala ngati chala chachikulu chifukwa sindinapatsidwe mphatso mwachilengedwe. (Sindinadziwenso kuti mayina amtundu uliwonse amatanthauza chiyani, ndipo adawonetsa.) Pamwamba pa izo, ndinali ndi lingaliro lakuti yoga inali yochedwa kwambiri komanso yotopetsa kuti ikhale "zolimbitsa thupi zenizeni," poyerekeza ndi makalasi monga Barry's Bootcamp kapena. Flywheel. Koma nditathamanga mpikisano wa Shape Half Marathon masika apitawa, ndinali kulakalaka china chosiyana ndi masewera olimbitsa thupi omwe ndimalimbitsa thupi. Chifukwa chake itakwana nthawi yosankha zochitika zomwe zingandichotse m'malo anga abwino, ndidadziwa kuti iyenera kukhala yoga.

Monyinyirika, ndidayamba ku Wanderlust ndikumverera kuti ndikulimbikitsidwa ndi mphamvu ya 2,500+ yogis yomwe yandizungulira. Koma kuyambira pamenepo, ndaphunziranso mumdima, ma studio a Y7 amakandulo, zomwe zidandipangitsa kuzindikira kuti (A) palibe aliyense amasamala momwe ndingakwerere mwendo wanga galu wamiyendo itatu yotsika, ndipo (B) mayendedwe othamanga ophatikizidwa ndi nyimbo za hip-hop ndizosiyana nazo. Chifukwa chake, ngakhale sindimadziona ngati "yogi", ndazindikira kuti yoga sikuyenera kutengedwa mozama kapena pang'onopang'ono - ndipo, itha kukhala yosangalatsa monga "weniweni" kulimbitsa thupi" ngati kuthamanga mailosi 13.1.

"Ndinathetsa mantha anga akukwera miyala." -Lauren Mazzo, wothandizira olemba

Ndimachita masewera kuyesa zinthu zatsopano; kuthamangira komwe ndimapeza chifukwa chophwanya masewera olimbitsa thupi atsopano kapena kuyesa luso lomwe sindinalichitepo ndi gawo lomwe ndimakonda kwambiri pokhala wotakataka. Izi zikunenedwa, kugonjetsa kwina kumakhala kochititsa mantha. Zotengera izi: Ndili ndi chidwi chonga cha mwana chokwera pazinthu (mapiri, katawala, kama wanga) ndipo nthawi zonse ndimaganiza kuti kukwera miyala kunali koyipa kwambiri - koma ndimawopsezedwa kwambiri kuti ndingayese ndekha. Koma ndidadzipeza ndekha ndikubwerera ku OIsasa komwe kuli akazi okhaokha a REI ku Waterville Valley, NH, mwezi watha. Paulendowu ndidasainira Rock Climbing 101 ndipo ndidakhala m'mawa wonse ndikuphunzira kukwera pa Rumney Rocks (amodzi mwamalo otchuka kwambiri kumpoto chakum'mawa) kuchokera kwa alangizi apamwamba. Ndikangotsala ndi mphindi zochepa pagawo lathu, ndidaganiza zoyesa njira zathu zitatu. Mphindi zochepa ndikulendewera ndi zikhadabo zanga, ndikumangirira nkhope yosalala ya mwala, ndipo ndidakwanitsa kukwera pamwamba. Kumverera kwa kuthetsa kwenikweni vuto? Wokongola kwambiri wokhutiritsa.

"Ndaphwanya mtundu wanga woyamba." -Alyssa Sparacino, mkonzi wa intaneti

Sindinkafuna kukhala wothamanga, makamaka chifukwa ndinkadziuza ndekha mobwerezabwereza kuti sindinachite bwino. (Kunena zowona, sizinali zomwe zidabwera mwachibadwa kwa ine.) Koma pamapeto pake ndidasiya kuyankhula kolakwika ndikuyamba kulingalira pazifukwa zonse zomwe NDINGAKHAZIKE-ndine wamphamvu. Ndine wokwanira. Ndine wodzipereka-kotero ndangoyamba kuthamanga. Pang'ono apa, zochulukirapo pamenepo, ndipo pamapeto pake ndidalembetsa (ndikuphwanya) 5K yanga yoyamba. Zitha kuwoneka ngati cholinga chaching'ono kapena mtunda wocheperako kwa ena, koma kutsimikizira ndekha kuti ndikhoza kuzichita sangalalani kuthamanga kunali kopindulitsa kwambiri kwa ine. (Zokhudzana: Zinthu 6 Zomwe Ndikanafuna Ndikadadziwa Zokhudza Kuthamanga Nditayamba)

"Ndazindikira chikondi chatsopano chovina." -Renee Cherry, wolemba digito

Ndinkafuna kuchita ngozi, choncho ndinalembetsa kalasi yovina ya stilettos ku Broadway Dance Center. Tingonena kuti panali patadutsa zaka zingapo kuchokera pamene ndinali nditalowa malo ovina, ndipo ndinali ndi nkhawa kuti ndingathe kuwonetsa luso langa la kuvina komanso kugwirizana kwanga pazidendene. Nditafika, tinaphunzira zizolowezi zochepa, ndipo ndinali wamantha makamaka pakuchita izi pamaso pa aliyense. Koma pamene ndinali panthaŵiyo, ndinatha kumasuka. (Fuulirani aphunzitsi athu a Frida Persson kuti aphulitse, zomwe ndikutsimikiza zandithandiza kuti ndisakhale ndi nkhawa.) Ndikufuna kukumbukira chisangalalo chomwe chidakhalapo nthawi ina ndikadzakhala iffy ndikuyesera chinthu chatsopano.

"Ndapeza mphamvu zanga." -Marietta Alessi, mkonzi pazanema

Ndili ndi mphamvu zambiri. Ndine msungwana yemwe amasangalala kwambiri ndi ma burpees ndipo nthawi zonse amadzipereka pa "zovuta zina" kusuntha m'kalasi iliyonse yomwe ndikutenga. Pomwe nthawi zonse ndimakhala "woyenera" (Ndimachita masewera olimbitsa thupi kwambiri ndipo ndatsuka zizolowezi zina zoipa, sindimadziwa mphamvu zanga. Ichi ndichifukwa chake ndimafuna kuyesa kukweza zolemera kuti ndidziwe kuti ndili ndi mphamvu zotani. kwa Kristie Muller wa ku Solace New York ndi Kenny Santucci, woyang'anira mapulogalamu a Solace ndi Reebok Master Trainer, kuti aphunzire kukweza. Vuto lalikulu kwa ine chifukwa mosiyana ndi ma burpees, sindinangokhalira kutchera mabelu. Ndidayenera kutsika pang'onopang'ono ndikuwonetsetsa kuti mawonekedwe anga anali olondola kuyambira koyambirira mpaka kumapeto kuti ndizitha kusuntha kulemera. , Romanian deadlift, ngakhale kuchita GHD sit-ups-omwe ndi "glute hamstrings developer," BTW Mwezi watha, ndikusquat 125 pounds, deadlifting 140 pounds, and working to a new goal-tatu kukoka osathandizidwa. kumva kopatsa chidwi koti mutha kudziwa momwe mukuyendera ndikudziwa momwe muc h wamphamvu kuposa momwe munayambira.

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