Inde, Muyenera Kuchita Zinthu Zosiyanasiyana Mukamakula

Zamkati

• Onaninso za

Kuulula: Sinditambasula kwenikweni. Pokhapokha mutamangidwa m'kalasi yomwe ndikutenga, ndimadumpha pang'ono pang'onopang'ono (chimodzimodzi ndikupukutira thovu). Koma ntchito pa Maonekedwe, ndizosatheka kukhala osazindikira konse phindu la onse awiri: kuchuluka kwa nthawi yochira, kuchepa kwachisoni pambuyo pa masewera olimbitsa thupi, kuchepa kwangozi yakuvulala, komanso kusinthasintha kutchula ochepa.

Koma ndikangonena izi kwa mnzanga wamkulu-kuposanso ine ndimangopeza mawonekedwe akudziwa. “Dikirani kufikira mutakwanitsa zaka 30,” iwo ankatero. Mwadzidzidzi, simudzatha kubwereranso kuchokera ku masewera olimbitsa thupi, amandiuza. M’zaka za m’ma 20, ndinkatha kulimbikira tsiku lina, osachita kalikonse kuti ndichiritsidwe, ndikudzukabe ndikumva bwino. M'zaka zanga za 30, adachenjeza, kulimba mtima kwanga kudzayamba kuzimiririka. Kusatambasula bwino nditathamanga molimba kungatanthauze kuti ndimadzuka ndikumva kuwawa komanso zolimba - makamaka, ngakhale nditatambasula ndimatha kumva bwino m'mawa momwe ndidazolowera.

M'zaka zanga za 20, ndikuvomereza kuti ndidanyinyirika ndikuchenjeza izi. Koma tsopano ndili patali ndi 30 ndikusefukira mwamantha makamaka chifukwa vuto laling'ono la bondo lothamanga lomwe ndidatenga pomwe ndimaphunzirira theka langa lomaliza limandivutitsa, miyezi isanu ndi umodzi pambuyo pake, ngakhale ndidapita kuchipatala chizoloŵezi chodzitambasulira mwamphamvu-kwa-ine ndikumangirira mphamvu. Ndi chiyambi cha chimaliziro, Ndakhala ndikudziuza ndekha, ndikungoyembekeza kuti sikunachedwe kuti ndiyambe kukonza zolakwika zanga.

Chifukwa chake ndidaganiza zopempha mphunzitsi wa celeb Harley Pasternak zomwe ndiyenera kuganiza zosintha ngati ndikufuna kudziteteza.

"Mukamakalamba, thupi lanu limayamba kuchepa ndikumangoyenda pang'ono pang'ono," adavomera, nthawi yomweyo ndikutha chiyembekezo changa kuti anzanga onse okalamba amangochita zazikulu. "Ukalamba umayambira pama cell, ndipo thupi lako silimagwira bwino kukonza zotupa." Choipa kwambiri: "Kuvulala pang'ono komwe mudakhala nako m'moyo kumayamba kuchuluka ndikupanga zovuta zamalipiro," akutero Pasternak. "Ukhoza kukhala nyenyezi yotambasula, ndipo umawonabe zowawa ndi zowawa zikukukulira iwe pamene ukukalamba."

Koma mosiyana ndi zomwe ndimaganiza nthawi zonse, Pasternak akunena kuti yankho silikhala lotambasula kwambiri. "Ndizofunika kwambiri kulimbitsa minofu yanu yofooka ndikupanga ntchito yoyenera [kutanthauza kuti muwonetsetse kuti mukugwiritsa ntchito minofu yoyenera ndi mitundu yoyenera ya minofu nthawi yoyenera]. Chifukwa chake ngati mukukankha ndipo mapewa anu ali potengera ntchito yonse, muyenera kuyesetsa kupeza minofu yoyenera komanso mwadongosolo," akutero. Izi zidzakuthandizani kuchepetsa kusamvana kulikonse kwa minofu, komwe ndikofunikira chifukwa kusamvana kwa minofu kumatha kubweretsa kuvulala mopitirira muyeso, kusinthasintha, ndi zina.

Ngakhale anthu osiyanasiyana azikhala ndi kusamvana kosiyanasiyana kwam'mimba, kutengera zinthu monga momwe amakhalira komanso kuvulala kwakale, Pasternak akuti ena ndiabwino konsekonse. "Anthu ambiri amakonda kukhala otsogola, ndipo amakhala ndi minofu yapambuyo yofooka poyerekeza ndi minofu yapambuyo," akufotokoza motero. Mwachidule, izi zikutanthauza kuti minofu yomwe ili kutsogolo kwa thupi lanu ndi yamphamvu kuposa yomwe ili kumbuyo kwanu. Mudzadziwa motsimikiza kuti muli ndi izi ngati mumakonda kukhala ndi malo otsetsereka. "Ndikuwuza anthu kuti azilingalira zolimbitsa ma rhomboid, ma triceps, m'munsi kumbuyo, ma glutes, ndi minyewa mosiyana kwambiri ndi minofu yakunja kwa thupi," akutero a Pasternak.

Chizindikiro china chomwe chimachotsedwa ndi ngati muli ndi kukhazikika kwamkati mwa mawondo anu, zomwe zimawonetsa kufooka mu minofu ya gluteus medius-yomwe imakhala pamwamba pa fupa lililonse. Kukonzekera: Kulandidwa kwa m'chiuno cham'mbali, kulimbitsa thupi kwa clam, mbewu zam'mbali, ndi squat ya mwendo umodzi.

Zingakhale zofunikiranso kugwira ntchito ndi mphunzitsi waumwini komanso othandizira thupi kuti akuthandizeni kuwona ndikuwongolera madera ofookawo, Pasternak akuti. (Zochita zokonzanso izi zingathandizenso.)

Mwamwayi, si nkhani zoipa zonse. Pambuyo pa zaka 30 kapena kupitilira apo, mumakhala ndi mphamvu zokumbukira ndikukula kwa minofu, akuwonjezera. "Zinthu ziwirizi ndizopindulitsa chifukwa zikutanthauza kuti mutha kukana kuphunzitsa kwa nthawi yochepa kapena pang'onopang'ono ndipo thupi lanu liyenera kuwonetsa zotsatira posachedwa," akutero. Kuphatikiza apo, popeza mumalidziwa bwino thupi lanu, mutha kulumikizana kwambiri ndi mayendedwe ena ndi minofu; zimakhala zosavuta kuzindikira ngati china chake sichikumveka ndikuchikonza, kotero mutha kuyang'ana pang'ono pa mawonekedwe.

Zopindulitsa zazikulu chifukwa chochepa thupi? Ndicho chimene ndikuyembekezera.

Onaninso za