I-Case for Calmer, Ukuzilolonga okuNgamandla

Umxholo

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Ukuzivocavoca yenye yezona ndlela zokunciphisa uxinzelelo: Umsebenzi olungileyo ubonakalisiwe kumanqanaba asezantsi e-cortisol yoxinzelelo, akuncede uzive uzolile, kwaye unciphise iimpawu zoxinzelelo kunye noxinzelelo. Kodwa nakwi-fitness buffs, i-craze yamva nje yokuzivocavoca ingaba nzulu. Iiklasi ezinje ngeTone House yaseNew York City zisebenzisa imeko yezemidlalo ukuqeqesha abantu bemihla ngemihla njengeembaleki; iiklasi ezipakishiweyo zifuna ubhaliso kwiveki epheleleyo kwangaphambili. Kwaye kunye nezitudiyo ezingapheliyo onokukhetha kuzo (kunye nokusebenza okuphindwe kabini njengezehlo zonxibelelwano), ishedyuli yokomelela komzimba inokupakishwa nje umsebenzi ishedyuli. Ngokulula kakhulu, ukuzilolonga kwakho kunokukhula kukhululeke koxinzelelo kuye koxinzelelo lwangempela.

Kuyinyani ngokukodwa ukuba awenzi xesha lokuphinda ubuye. Umthambo ungalunciphisa uxinzelelo, kodwa ungakudinisa kwaye kukwenze ube sesichengeni soxinzelelo ukuba uhlala utyhala nzima, utshilo uMichele Olson, Ph.D., unjingalwazi odibeneyo wesayensi yezemidlalo eHuntingdon College eMontgomery, AL. Ngaphandle kokuphumla okufanelekileyo, iihormones zoxinzelelo ezinje ngokunyuka kwecortisol; amanqanaba e-lactate (imveliso ephuma kwimithambo ebangela ukudinwa kunye nokudakumba) ihlala ihlala ngaphezulu kwesiqhelo; kwaye ukuphumla kwentliziyo yakho kunye nokuphumla koxinzelelo lwegazi kunokunyuka, utshilo. Kukho amaxesha okutyhala ngokuzilolonga, kodwa oku akufuneki kube njalo kwiseshoni enye, utshilo u-Olson. (Idibene: Kutheni Ukufumana ~ Ibhalansi ~ Yeyona nto ibalaseleyo onokuyenza kwimpilo yakho kunye nendlela yesiqhelo)

Kungenxa yoko ezinye iinkampani-ngakumbi ezo zibonelela ngeeklasi eziphezulu-zenza utshintsho. I-Tone House, umzekelo, kutshanje iphehlelele inkqubo yokubuyisela kwimeko yesiqhelo egcwele indawo yokuhlamba i-ice kunye nonyango lomzimba. Fusion Fitness, istudio esithandwayo sokusebenza okuphezulu eKansas City, MO, ikwaqalise iklasi eyoluliweyo kunye nengqondo ebizwa ngokuba yiLebhu yokolula.

"Sityiwa sisidingo sokutshisa iikhalori kunye nokwakha izihlunu, kangangokuba silibale ukunika umzimba wethu isibonelelo sokolula," utshilo uDarby Brender, umnini weFusion Fitness. "Ukuba nomzimba ophilileyo kuthetha ukuwuthakazelela umzimba wakho kwaye uwukhathalele. Imizimba yethu isenzela yonke into. Siyayithanda imbono yokuzinyanga imizuzu embalwa ngosuku ukuze sizole."

Ezinye izitudiyo zithathe iinjongo zoxinzelelo ezahlukeneyo ezinxulumene nokusebenza. I-Denver-based CorePower Yoga, enye, igcwalisa iiklasi zayo ikakhulu ngokuhamba-ngaphakathi (nangona abantu baseNew York banokhetho lokubhalisa kwangaphambili).

Kwaye ayicinezeli njengoko ivakala.

"Ngomoya woluntu ukuba senze konke okusemandleni ethu ukulungiselela abantu kwindawo yokuhambahamba," utshilo u-Amy Opielowski, umphathi ophezulu kumgangatho kunye nokuyila kwe-CorePower Yoga. "Khawufane ucinge emva kwexesha kwiklasi yakho oyithandayo, ucinga ukuba uza kuyiphosa okanye iza kubhukishwa, emva koko abanye abantu basuse imethi yabo ukuze bakulingane!" Umgaqo-nkqubo, uyaphawula, ikwakhuthaza iikhonsathi ze-IRL ezifuneka kakhulu.

Umgaqo-nkqubo wokungabhalisi ukwabonelela ngokuguquguquka kwihlabathi elicwangcisiweyo. Ukuba ishedyuli yakho iyatshintsha, unokuvela ngokulula kwiklasi, ngaphandle koxinzelelo, akukho sicelo sifunekayo.

Ungazi njani ukuba eyakho Impilo yesiqhelo iyakucinezela? Ukuba ukhathazekile ngokungaphumeleli ukuzilolonga okanye uthande ukuzibetha ngokungaziva iipesenti ezili-110 emva okanye emva kweseshoni nganye, inkqubo yakho inokuba yimfuno engathethekiyo yokuphinda usebenze, utshilo u-Olson. Thatha la manyathelo okuphelisa uxinzelelo, umthetho.

Lahla Ityala

Awudingi ukwenza umthambo ngamandla yonke imihla. Ayisiyongxaki ukuphuma kwipatheni yakho kunye nesiqhelo kwaye wenze umthambo owahlukileyo, utshilo u-Olson. "Inokuba yeyona nto intle umzimba wakho ufuna ukuyikhupha."

Injongo yeentlobo ezahlukeneyo

Ukuba ujikelezisa kwaye ujikeleze kuphela, lixesha lokutshintsha izinto. Nawuphi na umthambo ojolise ekuvuseleleni ngokusebenzayo kunye nokuphumla kunokwenza imimangaliso ukukunceda ukuba uphinde uchache, utshilo u-Olson. (Kwaye i-FYI, kukho itoni yeenzuzo zempilo ezinxulumene nokuzama into entsha.)

Kwaye ngelixa i-yoga-egxininise kunxibelelwano lwengqondo nomzimba-ihlala ilukhetho oluhle, ayisiyiyo kuphela Nye. Ukuzivocavoca umzimba okunje ngeMil Pilates, ekwabandakanya ukolula kunye nokuphefumla okungafunekiyo kunokusebenza, njengoko kunokwenzeka (ukuba ukhathazekile) ukuzilolonga kwe-cardio, okuya kukonyusa ukujikeleza kwaye kuncede ukomeleza zombini iikhemikhali ze-DOMS kunye noxinzelelo lwehormoni, ukunceda umzimba ukuba uchache, uyaphawula. Ukuqubha okuphakathi okanye iklasi ye-aqua esebenza ngokuchasene nokuxhathisa kwamanzi ngendlela enempembelelo ephantsi nayo yonyusa izinga lentliziyo, ukuphefumla, kunye nokujikeleza.

Shoot yeseshoni yokubuyisela kwimeko yesiqhelo ukuya kuthi ga kathathu ngeveki ngokuxhomekeke kubunzulu kunye nokuhamba rhoqo kweeseshoni zakho rhoqo, utshilo u-Olson.

Zama Le "Glitter Jar" Analogy

UBrender ucebisa ukucamngca okumnandi ukukhulula indawo yengqondo. Zama emva kokuzilolonga. Lala ngobuso emgangathweni imilenze yakho ixhonywe eludongeni kwi-engile ye-90-degree. Khawufane ucinge ingqayi ezele ngamanzi (yingqondo yakho leyo). Emva koko khawufane ucinge iimfumba ezinemibala eyahlukeneyo ekhazimlayo (amagumbi akho obomi) elahla ingqayi. (Isilivere ebengezelayo iya kuba yeyosapho, ibomvu emsebenzini, iblue kubahlobo, eluhlaza koxinzelelo, nepink ngothando.) Ngoku, khawufane ucinge ukushukumisa ingqayi imini yonke. “Le yingqondo yethu yonke imihla sizama ukuyenza yonke loo nto,” utshilo uBrender. "Xa sisoloko sihamba sihamba sihamba kumacala ahlukeneyo, i-glitter ihlala ihamba. Ukuba singafunda ukuthatha ixesha lokucotha kwaye sizole, sinokucinga ukuba ubumenyemenye ngoku buwela kancinci ezantsi kwebhotile." Le yingqondo yethu ivumela zonke iingcinga zomdyarho kunye neziphazamiso zitshone phantsi kwaye zizole. Ngoku sinengqondo ecacileyo kwaye sinakho ukubanakho ukulungelelanisa nganye yecandelo lobomi.

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