Ndisebenzise iziXhobo zokuFunda ngaphambi kokuSebenza kwiiVeki ezi-2 kwaye ngekhe ndiphinde ndiyenze le mpazamo

Umxholo

• Yoga
• Qhuba
• Pilates
• Ukuphakamisa
• Isigwebo
• Uphengululo lwe

Ndisoloko ndikholelwa ukuba kuphela kwabantu abenza efunekayo Izongezelelo zangaphambi kokuzilolonga zazingama-lunkheads aneenjongo eziphezulu ze #gainz. Ngamanye amagama: Abafana abakhulu abanezihlunu ezikhulu nangakumbi abangena kwindawo yokuzivocavoca njengabanini bendawo enee-headphone ezingaphezulu kwendlebe ukuvimba naziphi na iziphazamiso. Ngelixa uphando lubonisa ukuba izongezo zangaphambi kokuzilolonga zikhuselekile, uLawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) alunagunya lokuphonononga iimveliso zokutya ezikhuselekileyo kunye nokusebenza ngaphambi kokuba zithengiswe-into ehlala indenza ndizive ndingonwabanga. Ke xa umntu endisebenza naye endinika ibhotile yeempahla phambi kweseshoni yoqeqesho lweqela ekuqaleni kweli hlobo, ndandisoyika. Ngezithembiso zokugqibela Umlobi waseMelika NinjaUkusebenza okufanelekileyo kunye nokuzilolonga okungaphezulu kokuhlala eminwe yam, ndayihlikihla kwaye ndayiphosa. (Eyeleleneyo: Ngaba Ufanele Uthathe Izongezo zokuzilolonga kwangaphambili?)

Ukubetha kwaqala ngemizuzu eyi-10. Okokuqala ebusweni bam. Emva koko izandla zam. Emva koko imilenze yam. Ndaziva ngathi ndibuhlungu kwaye ndaphazamiseka, kwafuneka ukuba ndiye ecaleni ukuze ndiziqokelele emva kweseti yam yokuqala yokuprinta kwi-turf yangaphakathi. Ndijonge umqeqeshi endandisebenza naye, ndabuza ukuba oku kuqhelekile na. Undixelele ukuba yinto enokubekwa kwindawo yokuqala, kodwa izokwehla emva kwethutyana. Siqhubekile nombilo, sibulela ebenyanisile. Kushiyeke malunga nemizuzu engama-25 ndisenza umthambo, ukuntyiloza kwaphela.

Nje ukuba konke kuthethwe kwaye kwenziwe: bendifuna ukwazi ngakumbi. Ngaba le mvakalelo yokuvalela into eyenzekayo ngalo lonke ixesha, nohlobo ngalunye? Ngaba kuya kuba ngcono ukusebenzisa enye ene-caffeine ngokuchasene nayo? Ndithathe isigqibo sokwenza ulingo. Kwezi veki zimbini zilandelayo, ndizamile izincedisi zangaphambi kokuzilolonga ngaphambi kokubulawa kokuzilolonga okwahlukileyo. Nantsi indlela eya ngayo yonke into.

Yoga

Umsebenzi wokuqala: I-Performix Ion V2X kwi-Blackberry Lemonade

Ndaziva ndiphikisana kakhulu malunga nokuthatha i-pre-workout ngaphambi kokuya kwi-yoga. Kuba xa ucinga i-yoga, ucinga ukuzola. Ukuphumla. Ukuthomalalisa. Incasa yePerformix's blackberry lemonade iyahlaziya kwaye indenza ndizive ndiphaphile. Ndiyirhabula ngaphakathi kwibhotile ye-shaker kumgaqo ongaphantsi, kwaye kwimizuzu nje embalwa ndiva enye yaloo mvakalelo yokutshotshozela endayifumana okokuqala (endinokuthi idityaniswe ne-320mg yecaffeine kunye ne-beta alanine-i-amino acid engabalulekanga). Akukho ndawo isondele kakhulu kwaye iyancipha ngelixa ndifika estudio.

Ewe kunjalo, le klasi iqala ngemizuzu eli-10 ehleli phantsi yokucamngca engaqhelekanga kutitshala endimthandayo. Ngalo lonke ixesha lokucamngca, ndiziva ndingajoliswanga. Ndifuna ukutsiba ndiye kwisahluko seVinyasa. Ndiyayiva le nto ayithethayo, kodwa ndiphosa inqaku ndisazi. Nangona kunjalo, sakuba sigqibile ukujula ngeemvakalelo kunye neenjongo zethu, intshukumo iyaqala, kwaye ndinjalo kumdlalo wam ayinakuphikiswa. I-push-up eyongezelelweyo apha. Umjikelo osezantsi apho. Ukulungelelaniswa kukugqibelela. Akukho ntloni kumdlalo weyoga, kwaye ukuphela kweklasi, ndibile ndimanzi kwaye ndonwabile. Qaphela kuwe: Sukuthatha umthambo ngaphambi kokuzama ukucamngca. (Eyeleleneyo: Ezona snacks zaphambi kwaPhambi nasemva kokuQeqesha kuyo yonke iMisebenzi)

Qhuba

Umsebenzi wokuqala: I-Revere's 200mg yamandla okuSebenza kwangaphambili kwi-Blackberry Strawberry

Kusekuseni kwaye ndineemayile ezi-5 kumgangatho wam kusasa ukubalekela kwiyoga. Malunga nemizuzu engama-30 ngaphambi kokuba ndiphume, ndigalela iRevere pre-workout kwibhotile yam yeshaker kwaye ndifike ekuxubeni. Kwisip yokuqala, inencasa njengokukhanya okumnandi, okuhlaziya umxube onxilisayo. Ngoku ndicinga ngotywala, ngu-6:15 a.m.

Ndiyaphuma. Emva kokwenza zonke ezinye izinto zasekuseni zesiqhelo (ukushicilela, ukwenza ibhedi yam, ukuhlela ikhalenda yam), ndibetha umhlaba ubaleka-ngokoqobo. Ubushushu kunye nokufuma kubangele ukuba kube nzima ukuziva usezingeni eliphakathi mva nje, kodwa olu suku lwahluke ngokucacileyo. Ukufuma akufumaneki ndawo. Kujikeleze iidigri ezingama-70. Kwaye ndiziva ngathi ndingu-gosh-darn superhero. Ukudlula kwizitrato zaphakathi edolophini ndisingise kwiklasi yam, ndiyaqonda ukuba ndibetha u-8:05 isantya, esinomzuzu okhawulezayo kwiiveki zam ezidlulileyo zeemayile. Ndifika kwi-yoga kwaye ndiziva ndinoloyiko lokuba le meko yamandla angaphambi kokuzilolonga iza kundenza ndizive ndingakhululekanga kwakhona. Ngombulelo, ndiziva ndomelele kwaye ndikwazi-andikho i-antsy-ukufikelela ekuhambeni. Akukho kucamngca ngeli xesha.

Pilates

Umsebenzi wokuqala: IGolden Ratio Pre-Workout kwiBlackberry Basil

Izinto zokuqala kuqala: Ndingoyena umbi kwi-Megaformer Pilates. Njengombaleki omkhulu kunye nomlandeli wazo zonke izinto ngamandla aphezulu, ndibonisa phambi komatshini kwaye kwangoko ndiziva ngathi ndibuthathaka. Kungenxa yoko le nto bendinethemba lokuba le basil ye-blackberry pre-workout-eyenziwe ngusomashishini osisigxina uBizzie Gold-ingandinceda ukuba ndibonakalise iklasi ye-SLT yasemva kwemini. Qaphela: oku kuphela pre-ukuzilolonga ndathatha ukuba ngokupheleleyo akukho caffeine kuyo. (Eyeleleneyo: Isikhokelo sakho sezongezo zaPhambi kunye nasemva kokuQothulwa komsebenzi)

Kwimizuzu emihlanu yokuhamba kweplank-to-pike, ndichukumisekile ndim. Andiziva ngathi ndifuna ukufa kwaye ngokungathi ndiyaqhubeka, into endingazange ndayibona kolunye lwezi klasi ngaphambili. Izinto ezindibambileyo kukwenzakala okungephi endisebenza nako rhoqo (isifo samathambo, ukonakala kwemithambo-luvo) hayi ukudinwa kwemisipha yam. Andiqapheli umohluko kubuchule bam bokubonisa okanye ukwenza ngaphandle kwe-caffeine, kwaye ndikhwele oku kuxhotyisiweyo, ndinako ukukwenza konke ukuziva ndithe ngqo de kube ngumlo wokugqibela. Ngephanyazo ndenza isicwangciso sokubuyela kumava e-I-ed-to-book-le-class-kanye ngonyaka kwiveki elandelayo.

Ukuphakamisa

Ukuzilolonga kwangaphambili: ICellucor C4 kwiBlue Razz

Lo ibingumsebenzi endandijonge phambili kuwo ekuqaleni kolu vavanyo. Ukudibanisa umlingo ekhitshini lam, ndazibuza ukuba ndingakwazi ukuhambisa i-hulk yam yangaphakathi kwi-WorkFit Workout. Kwidesika, isahlulo samandla koomatshini bokushicilela ngaphezulu kunye ne-barbell kwindawo yokuma ngaphambili, emva koko yi-WOD (leyo "kukuzilolonga kwemini" kwi-CrossFit i-lingo) yoomatshini bokushicilela kunye ne-barbell burpees engaphezulu.

Incasa ibingeyiyo eyam ikomityi yeti, kwaye bendisazi ngoko nangoko ukuba ulwimi lwam lunokujika umthunzi oluhlaza okwesibhakabhaka ngexesha lokuya kwam ejimini. Le ibikukuphela kokuzilolonga ngaphambi kwexesha endikuthathileyo kwaye ndiqaphele ukuba bendibila ngaphambi kokuba umsebenzi uqalise. Ndaziva ndomelele ngexesha lecandelo lamandla lokuzilolonga, kwaye imvakalelo enentambo endandinayo kwiseti yam yesithathu eqhubeke kwinxalenye yokuzilolonga yayiphikisana ngokwenene nento endiyivayo xa ndiguqa phantsi i-espresso shot. Ndaziva ndidinwe kakhulu kunesiqhelo nje ukuba kwenziwe iinzame, kangangokuba kuye kwafuneka ndithathe ithanga lokuhamba ndibetha ibhloko ukubuyisa ukubetha kwentliziyo yam.

Isigwebo

Ndiyiipesenti ezili-100 ezokubandakanya ukuzilolonga kwangaphambili kulungelelwaniso lwam lwesiqhelo, kodwa ndifuna ukugcina iliso lijonga ukuba yeyiphi na iifomula endizifumanayo (umz. Ndifunde ukuba kufuneka ndiqiniseke ukuba ndiyisela ngokwaneleyo ngaphambi kokuzilolonga ukuze ihlale emzimbeni kwaye akukho mfuneko yokuba ndisebenzise igumbi lokuhlambela phakathi. Kwaye okona kubalulekileyo, ukuyisebenzisa ngobulumko kuxhomekeke kulowo msebenzi usekhitshini (hayi Ukucamngca). Kodwa ekugqibeleni, nantoni na endenza ndizive ngathi ndiyinto yokwenyani yobomi bokwenyani (kwindawo ekhuselekileyo, akukho ntombazana-yoxinzelelo-ndlela eyimfuneko) kufanelekile ukubonwa kwincwadi yam.

Uphengululo lwe