Iingcebiso ezi-3 zokuQinisa ukuSebenza kwakho koBunzima

Umxholo

• Uphengululo lwe

Kunzima ukulibala malunga nokuphefumla kwakho ngexesha leyoga (ngaba ukhe wathatha iklasi yeyoga apho ukuyo khange weva ibinzana elithi: "jolisa emphefumlweni wakho" rhoqo kwisithuba sesithathu!?) Utitshala udla ngokukukhokela eklasini ngokubala ukuphefumla aze akuxelele ukuba nini, kanye kanye, ukuba uwuphefumlele nini kwaye uwukhuphe nini. Kodwa, awusoloko uva abaqeqeshi beenkampu ze-boot bekhwaza imiyalelo yokuphefumla ngexesha leesethi ze-pushups-kwaye ukuba uziphakamisa ngokwakho, unokufumanisa ukuba ngokwenene ukubamba umoya wakho ngexesha leentshukumo ezithile. Yintoni embi kakhulu, kuba ukuphefumla ngamaxesha afanelekileyo akunakwenza nje kuphela ukuba ukuphakamisa kube lula, kunokukunceda ufumane iziphumo ezingcono, utshilo uSusan Stanley, Umqeqeshi weTier 4 (okanye umqeqeshi oyintloko) e-Equinox kwisiXeko saseNew York. (Ngapha koko, ungayiphefumlela indlela yakho kuMzimba oLungekileyo.)

"Enye indlela yokuxela ukuba ngaba umthambo ungaphaya kwamandla abo, ngaba uziva ngathi ufuna ukubamba umphefumlo," utshilo uStanley. Ukuba ufumanisa ukuba ubambe umphefumlo wakho ngelixa usenza intshukumo, sebenzisa ubunzima obulula okanye umlinganiselo wokuzilolonga ukuze kube lula. Njengoko usiya usomelela-kwaye uphefumla lula-unokuphinda uthabathe ubunzima obunzima kwakhona. (Zama lo mzimba wokuSebenza oBunzima.) Kodwa kukho okungakumbi kunoko hayi ubambe umphefumlo wakho. Ungasebenzisa ukurhogola nokukhupha umphefumlo ngamnye ukukunceda ufumane okungakumbi kuwo wonke umthambo owenzayo ukuze ube nakho ukomelela, ngokukhawuleza! Nazi iindlela ezintathu zokwandisa wonke umphefumlo owuthathayo:

• Khupha umphunga ngexa lomsebenzi "wentshukumo" wentshukumo (ke, intshukumo "phezulu" ye-biceps curl, umzekelo) kwaye uphefumle xa unciphisa ubunzima phantsi. Ngokuqhelekileyo, ukukhupha umoya ngexesha lomsebenzi kuthetha ukuba ubandakanya i-transversus abdominus, i-spinal stabilizer engundoqo, kunye nezinye izizinzi, kuchaza uStanley. "Oku kuyimfuneko kwifom, ukhuseleko, kunye nokwandisa amandla kunye noluhlu lwentshukumo."

• Xa uphefumlela ngaphandle, cinga ngokuphefumlela ngaphandle ngamandla kunye nenjongo. "Awufuni 'ukuphungula,' ufuna ukukhupha umoya ngokungathi uzama ukuvuthela ibhaluni, utshilo umqeqeshi weqela le-T4 uJane Lee Lee. (Zama iYoga Ukuphefumla ukuze ulale ngokukhawuleza.)

• Zijonge esipilini xa kunokwenzeka. Qinisekisa ukuba isisu sakho siyenyuka xa uphefumla. Oku kukuphefumla okungafunekiyo, kwaye kubalulekile ukuzinzisa undoqo wakho kunye nokugcina ungonzakalanga. "Ukuba nje isifuba sakho sihamba xa uphefumla, oko kuthetha ukuba uthatha i-oksijini, kodwa mhlawumbi ungayikhuphi ngokwaneleyo i-CO2, ebaluleke ngokulinganayo," kusho uStanley.

Uphengululo lwe