Chifukwa Chake Kukweza Zolemera Zolemera Ndikofunikira Kwa Amayi Onse

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Sizokhudza minofu yokha.

Inde, kukweza zolemera ndi njira yotsimikizirika yopangira minofu ndi kutentha mafuta (ndipo mwinamwake kusintha thupi lanu m'njira zonse zomwe simukanayembekezera) -koma, pamene ndinu mkazi mukunyamula zolemera zolemera, zimakhala zambiri. kuposa zomwe amachita ndi thupi lanu.

Ichi ndichifukwa chake Alex Silver-Fagan, mphunzitsi wamkulu wa Nike, wopanga Flow Into Strong, komanso wolemba Khalani Olimba Akazi, ali pa ntchito yosintha malingaliro anu okweza katundu wolemetsa.

Kukhala mkazi ndizovuta. Nthawi zonse timalinganiza kuti tifunika kukhala ocheperako, komanso ocheperako komanso owoneka bwino, osangokhala panjira osalankhula zakukhosi kwathu. Chifukwa chomwe ndimakondera kukweza zolemera ndichakuti chimaphwanya malire onsewo ... ndipo zimandithandiza kumva kuti nditha kutenga malo mdziko lino-osati kukhala wochuluka mdziko lino, koma ndikhale ndi liwu ndikukhala wamphamvu.

Alex Silver-Fagan, mphunzitsi, wolemba, komanso wopanga Flow Into Strong

Pongoyambira, ndi nthawi yodula chingwe pakati pa zolemera ndi mawu oti "bulky."

"'Kukweza zolemera kumakupangitsani kukhala ochulukirapo' ndichinthu chokhumudwitsa kwambiri chomwe ndimamva nthawi zonse, makamaka chifukwa ndimagwira ntchito molimbika kuwonetsa anthu kuti mutha kukhala olimba mwakuthupi komanso m'maganizo mukamakweza zolemera," akutero a Silver-Fagan. "Azimayi, mwachilengedwe, sangakhale ochuluka ngati amuna. Tilibe testosterone yochulukirapo, komanso zimadalira kutengera kwa minofu yanu momwe amachitira ndi mphamvu yakunja (zolemera)." (Nazi zonse zomwe zimayambitsa chifukwa chake izi ndi zoona.)

M'malo mwake, kukweza zolemera kudzakuthandizani kukhala ndi thanzi komanso kuchepa kwa mafupa, kukulitsa kagayidwe kanu, kulimbitsa mafupa anu, ndi ziwalo zonse zolumikizana ndi minofu imeneyo, atero Silver-Fagan. "Mukufuna kukweza zolemera kuti muthe kukweza ana anu tsiku lina, kudzuka pampando wa chimbudzi, ndikupitiriza kukhala ndi moyo wabwino, wosavulazidwa." (Ndipo ichi ndi nsonga chabe ya madzi oundana potengera maubwino okweza zolemera.)

Koma, chofunika kwambiri, kukweza zolemera ndi njira yodziwonetsera nokha padziko lapansi. Ndi njira yotengera galasi lofanizira, ndikuphwanya ndi dumbbell ya mapaundi 50. Ndi njira kunyalanyaza zomwe akazi akhala atauzidwa kuti ayenera kuchita ndi zomwe sayenera kuchita-ndikuchita chilichonse chomwe mungafune.

"Kukhala mkazi ndizovuta," akutero a Silver-Fagen. "Nthawi zonse timafuna kumva kuti tiyenera kukhala ocheperako, ocheperako, owoneka bwino, osachita chilichonse osalankhula zakukhosi. Chifukwa chomwe ndimakondera kukweza zolemera ndichakuti chimaphwanya malire onsewa. Zimandipangitsa kumva monga momwe ndingachitire chilichonse chomwe ndikufunika kuchita ndikundithandiza kumva kuti ndikhoza kutenga malo mdziko lino-osakhala zochuluka m’dziko lino lapansi, koma khalani ndi mawu ndi kukhala amphamvu. Ndi chisonyezero cha mphamvu zamaganizidwe kwa ine. "

Potenga malo m'chipinda cholemera, kunyamula dumbbell yolemetsa kwambiri, kutsimikizira mphamvu yanu, ndikukankhira malire a zomwe inu (ndi ena) mukuganiza kuti mutha kuchita, mudzakhala ndi malingaliro amenewo m'moyo wanu wonse— zomwe sizimangothandiza kukupititsani patsogolo, komanso akazi ena onse.

Gawo loyamba: chipinda cholemera. Kenako: dziko.

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