Ukuba awuzange uthathe iklasi yeBarry's Bootcamp, kukho izinto ezimbalwa ekufuneka uzazi: Kulungile ngokupheleleyo ukulungisa iintsimbi ezicetyiswayo ukuze zihambelane nenqanaba lokufaneleka kwakho, ngokuqinisekileyo uya kufuna ukuzisa ibhotile yamanzi kwaye xa ubaleka kwinqwelomoya. i-treadmill uya kunyanzelwa ngequbuliso ukuba ujonge indlela exhasa ngayo (okanye kwimeko yam, abangenankxaso ) Ibhodi yakho yezemidlalo idlula kwisipili esikhulu esibekwe unyawo kude.
Isihogo esingcwele, ndifuna kakhulu iibras zezemidlalo ezintsha, yayikuphela kwento endandicinga ngayo xa ndandiphuma kwiklasi yam yokuqala. Ilandelwe kungekudala, IN Ell, duh, Abby, unxibe bra ezemidlalo wathenga freshman unyaka ekholejini phantse ELISHUMI EDLULILEYO. Ngokungathandabuzekiyo, iminyaka elishumi ngokuqinisekileyo inde kakhulu ukuba ube nezinto ezininzi zempahla, singasathethi ke ngebra obila kakhulu kwaye utyhale imida yelaphu rhoqo xa uyinxiba. Kodwa yandishiya ndizibuza, kukangaphi kufanele sithatha indawo yeebhodi zethu zezemidlalo?
Sibuze iingcali, uMollie Barr, umphathi weprojekthi yeempahla zestudiyo sabasetyhini kunye neebra zemidlalo Ibhalansi entsha , kunye noJulianne Ruckman, umphathi wemveliso wempahla yabasetyhini kunye neebras kwi Brooks Ukubaleka . Yaye impendulo inokukothusa kwaye ikoyikise.
Getty ImifanekisoIzinto zokuqala kuqala, kufuneka sithathe kangaphi indawo iibras zethu zezemidlalo? Impendulo emfutshane: Rhoqo kwiinyanga ezintandathu ukuya kwezili-12. 'Ngokuphangaleleyo, sicebisa ukuba ibhodi yezemidlalo mayingabhiyozeli usuku lokuzalwa,' utsho uRuckman, kodwa ngokuqinisekileyo kuxhomekeke kuhlobo lomthambo owenzayo kunye nokuba kukangaphi. Uqeqesho kunye nokubaleka umdyarho kuya kuthoba ibra ngokukhawuleza kunokubaleka ngokukhawuleza okanye i-yoga, kwaye ngelishwa isantya apho iibras zakho zezemidlalo ziphulukana nokusebenza sikwanxulumene ngokuthe ngqo nokuba makhulu kangakanani amathambo akho.
Sinokwazi njani ukuba iibras zethu zigqithile kwixesha labo? Qaphela iileyibhile ezigugileyo kunye neebhanti ezisezantsi kunye neentambo ezingasaboneleliyo kwinkxaso. 'Uvavanyo olulula kukutsala ibhendi esezantsi. Ukungaxhathisi kancinci kuthetha ukuba ibhodi yakho ikulungele ukuthatha umhlala-phantsi,' uyacacisa uBarr.
Ngaphandle kokuxhaswa kancinci, ngaba kukho nayiphi na imingcipheko ekusebenzeni kwibra yezemidlalo ephelelwe lixesha? Ngelixa isiphumo esibi esiphambili singonwabanga, ukusetyenziswa okuqhubekayo kunokonakalisa izicubu zebele. 'Ngexesha lokuzilolonga isifuba sakho kufuneka simelane nokushukuma kunye neempembelelo ezininzi,' utsho uRuckman. 'Enyanisweni, xa owasetyhini ebaleka, izicubu zakhe zebele zishukuma kwintshukumo yesibhozo. Ngaphandle komgangatho ofanelekileyo wenkxaso, le ntshukumo inokukhokelela ekungakhululeki kwaye ekuhambeni kwexesha kunokukhokelela ekuqhekekeni kwezicubu zamabele,' nto leyo enokuthi ithethe ukuzolula kunye nokuhexa. Hayi kanye inkangeleko uninzi lwethu esiya kuyo.
Getty ImifanekisoIsifundo esifundiweyo. Ngoku, singenza njani ukuba siqiniseke ukuba sifumana ibhodi yezemidlalo eya kuhambelana neemfuno zethu? Ukukhetha ibhodi yezemidlalo efanelekileyo kuxhomekeke kwizinto ezimbini ezibalulekileyo, umzimba wakho kunye nokuzivocavoca kwakho. Njengoko uBarr echaza, 'Izicubu zamabele zomntu wonke zahlukile. Abo banezicubu zebele eziqinileyo banokukwazi ukusebenza ngaphandle kwenkxaso encinci kwaye babe namava amancinci ukuya kungabikho ntshukumo. Abanye (kungakhathaliseki ubukhulu bekomityi) banokufuna inkxaso engaphezulu.' Kwaye ukuba wenza umthambo onefuthe eliphakathi okanye eliphezulu (njengokubaleka, amanqindi, iHIIT okanye ukujikeleza), uya kufuna ngokuzenzekelayo inqanaba eliphezulu lenkxaso kunomntu owenza umthambo onempembelelo ephantsi (efana neyoga, i-barre okanye uqeqesho lobunzima).
Kuthekani ngokuqinisekisa ukuba sikhetha ubungakanani obufanelekileyo kunye nokufaneleka? Sinethamsanqa kuthi, ingcebiso evela kuBarr noRuckman inokushwankathelwa ngcono ngoluhlu olucocekileyo lwamanqaku amane.
1. Qala ngebhanti esezantsi. Ngenxa yokuba esi sisiseko senkxaso yebhodi yezemidlalo, kubalulekile ukuba ibhande elisezantsi lilale ngokuthe tye kwaye likhuselekile. Akufunekanga ikhwele naphi na, kwaye akufanele kube lula ukuhambahamba.
2. Emva koko, jonga iikomityi. Kufuneka kubekho iqanda elichithekileyo okanye umkhenkce, kwaye ukuba ibra inocingo lwangaphantsi, kufuneka ijikeleze ibele ngalinye ngokulinganayo ngaphandle kokumpintsha okanye ukugqobhoza.
3. Lungisa imitya. Kufuneka kubekho uxinezeleko olugcina imitya kwindawo kwaye inikezela ngenkxaso eyongezelelweyo, kodwa ngokuqinisekileyo akufuneki ukuba igrumbe ngaphakathi (okanye ityibilike, ngaloo nto). Ukuba iintambo azikwazi ukulungiswa kwaye azihlali ngokufanelekileyo, ngoko ke loo bra yesitayile ayilunganga kwimilo yomzimba wakho kwaye kunokuba uzame enye isayizi, kuya kufuneka ujonge enye kwisikeki esahlukileyo.
4. Tsiba ngoku! Kuya kufuneka ukwazi ukutsiba phezulu nasezantsi kwigumbi elifanelekileyo ngaphandle kokushukuma.
Ngawaphi na amazwi okugqibela obulumko ngaphambi kokuba siye kuphinda sigcwalise ingqokelela yethu? 'Tyaba into yokomisa! Ubushushu obugqithisileyo buya kuqhekeza ilaphu kwaye bunciphise iintsuku zozuko lwebra yakho,’ utshilo uBarr. Ungasebenzisa kwakhona isicoci sempahla yezemidlalo esikhethekileyo ukuba ijongana ngempumelelo ngakumbi neebhaktheriya ukusuka ukubila ukwandisa ubomi obude bras zakho. Ngokumalunga nokuba zingaphi iibra zemidlalo ofanele ukuba nazo kwidrowa yakho, 'umgaqo oqhelekileyo esiwuthanda ukuwulandela kukuba kufuneka ubuncinci ube neebhodi ezintathu zezemidlalo ozithandayo, ngaphakathi kokujikeleza kwakho,' wongeza uRuckman.
Kuvakala ngathi lixesha lokuba uphathe amantombazana akho kwinto entsha (kwaye eneneni exhasayo). Thenga ezinye zezitayile zethu ze-bra zemidlalo esizithandayo ngezantsi.
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