Yintoni abantu abangayaziyo ngokuhlala befanelekile kwisitulo esinamavili

Umxholo

• Awungu * Awubuthathaka
• IiLigi zeMidlalo ngabaTshintshi beMidlalo
• Ungaziva "uQhelekile" kwiGym
• Iiklasi zoQinisekiso lweQela zinokuKhululwa ngenene
• Ukuzilolonga eKhaya yiyo yonke into
• Namathela kwiNkqubo yeBuddy
• Uphengululo lwe

Ndineminyaka engama-31 ubudala, kwaye bendihleli kwisitulo esinamavili ukususela kwiminyaka emihlanu ngenxa yokwenzakala kwethambo lomqolo elandishiya ndikhubazekile ukususela esinqeni ukuhla. Ukukhula ndikwazi kakhulu ukusilela kwam ukulawula umzimba wam osezantsi kunye nosapho olunengxaki yokujongana nobunzima, bendixhalabile malunga nokuhlala kufanelekile ndisemncinci. Kum, ibisoloko imalunga namampunge-abantu abakwizitulo ezinamavili kufuneka bagcine ubunzima obusempilweni ukuze bahlale bezimele.

Ukuba ndiye ndasinda kakhulu, andinakwenza izinto ezisisiseko njengokuhlamba okanye ukungena nokuphuma ebhedini yam okanye emotweni. Amandla kwiingalo zam nakwizihlunu zesisu zibalulekile kuyo yonke into endiyenzayo ukusukela oko ndivuka. Andikwazi ukuzityhala ndisiya esixekweni ukuba andisebenzi rhoqo ukugcina amandla am ephezulu. Abantu abaninzi abayiqondi le nto, kodwa xa ukwisitulo esinamavili, kubaluleke kakhulu ukubukela into oyityayo kwaye uqhubeke uhamba. Ngaphandle koko, izihlunu ezibuthathaka ekuqaleni ziba buthathaka ngakumbi xa ungasoloko uzisebenzisa. Ngamanye amazwi: Kufuneka usebenze nzima kabini ukuze ufumane isiqingatha ukuya kude.

Iminyaka, bendizinciphisa engqondweni nasemzimbeni kuba ndicinga ukuba izinto azinakwenzeka kwaye bendisoyika ukuzenzakalisa. Ndandicinga ukuba “ukubaleka” (oko kukuthi: ukuzityhala ngokukhawuleza nangokukhawuleza) kwakwanele, ukuba ndingatya ukutya okufana nokufana nabahlobo bam abanamandla, nokuba ndinokuzenzela konke oko. Nangona kunjalo kwiminyaka yokulingwa kunye nephutha, ndifunde ukuba kukho iindlela ezininzi ezikhoyo kum kunokuba ndicinga kwaye ndingafumana isicwangciso somzimba esisebenzayo kum. Apha, izifundo ezisendleleni malunga nokuhlala kufanelekile kwisitulo esinamavili.

Awungu * Awubuthathaka

Ndiqinisekile ugqirha wam wamathambo uyancwina ngalo lonke ixesha ebona umyalezo osuka kum, kodwa ndingenza kakhulu kunokuba bendicinga ekuqaleni kuba ndibuzile. iitoni yemibuzo malunga nemida yam. Ngokomzekelo, xa ndandineminyaka eli-12 ubudala, ndafakwa iintonga emqolo ukuze ndilwe ne<em>scoliosis, ngoko ndacinga ukuba andifanele ndiwugobe kwaphela umqolo wam. Emva kokuchitha iminyaka emininzi ndisoyika ukuba umqolo wam ubuthathaka kakhulu ukwenza uqeqesho lwasemva okanye ukusebenza kwi-abs yam esezantsi, ndafumanisa ukuba unako wenze imithambo egobisa umqolo wam, okoko ndingadluli kwinqanaba lam lokuthuthuzela. Kwaye ewe, ndingasebenza kwi-abs yam, kodwa endaweni ye-crunches ndifumene impumelelo ngeeplanga ezilungisiweyo. Nam ndenza impazamo yokucinga ukuba ngenxa yokuba imilenze yam ayisebenzi, loo misipha yayingenakusebenza. Asiyonyani leyo-kukho oomatshini phaya abavuselela izihlunu zakho ukuba zingawohloki kwaye zonyuse ukuhamba kwegazi ngokubanzi, nto leyo enceda ukuhamba kwegazi kunye nokuphefumla (zombini iinkxalabo ezongezelelweyo kwabo bakwisitulo esinamavili). Awusoze wazi ukuba ungayenza ntoni xa ungaceli.

IiLigi zeMidlalo ngabaTshintshi beMidlalo

Kuxhomekeke kubuchule bakho, kukho inkitha yamaqela ezemidlalo kunye neeligi onokuzijoyina. Kungoyikisa ukwazi ukuba ungaqala ngaphi, kodwa iSiseko seMbaleki eCelomngeni sinolwazi olukhulu kunye neenkqubo zawo wonke umntu, nokuba unokwenzakala kwethambo lomqolo, ukunqunyulwa, okanye ukungaboni kakuhle. Xa ndihlala eSan Diego, ndajoyina iqela le-tennis elidibana namaxesha ambalwa ngeveki. I-Tennis ibintle kuba indenze ndasebenza kwimisipha eyahlukeneyo ezingalweni zam, kodwa ikundifundise ukulawula intshukumo ngokusebenzisa okongezelelekileyo umxholo wam. Andizange ndiqonde ukuba angakanani amandla akhe ezandleni zam de ndadlala iinyanga ezininzi kwaye imisebenzi esisiseko efana nokuchola ikati yayilula kakhulu. Kwandivumela ukuba ndidibane nabantu abakwimeko efanayo njengam ababekwimo engcono kakhulu, endincedileyo ukuba ndifunde itoni kwaye indigcine ndikhuthazeka kuhambo lwam lokuqina. (Sine-7 Mind Tricks yokuZikhuthaza.)

Ungaziva "uQhelekile" kwiGym

Ukuqala kwam ukujoyina ijim kwiminyaka eyi-10 eyadlulayo, ndacinga ukuba zonke ziyafana kwaye ndidanile kukuba ekuphela kwesixhobo endinokusisebenzisa yayizintsimbi, ngoko andizange ndihlale ixesha elide. Kwiminyaka embalwa edlulileyo, ndaphefumlelwa ngumhlobo ukuba ndizame indawo yokuzivocavoca kwakhona kwaye ndaqala ukubhekabheka. Ndothuswa kukufumanisa ukuba yayingekokukhetha kuphela, kodwa abaphathi bejim babenochulumanco njengokuba ndandinjalo ukuba ndibe nokumila (kwaye ngamanye amaxesha baya kunika amaxabiso akhethekileyo kwiimfuno zakho zobuqu). Sonke sifuna ukuziva "siqhelekile", ngoko ke kum, eyona nto ibaluleke kakhulu ibikukufumana indawo evakalelwa ukuba ibandakanya wonke ubani, kwaye enabasebenzi abangoyikiyo ukusebenza nomntu okhubazekileyo. Ndothuke ngovuyo ngeempawu ezifana neeshawa ezilungele isitulo esinamavili (kunzima ukuzifumana kunokuba ungacinga), iilifti zokukunceda ungene equleni, kunye nezixhobo zokuziqhelanisa nejimu. Ndifumanise ukuba uninzi lwezixhobo ezibonakala zoyikisa kakhulu zinokusetyenziswa ukuba ucela nje uncedo.

Iiklasi zoQinisekiso lweQela zinokuKhululwa ngenene

Xa ndandililungu e-Equinox eBoston, babengenazo izixhobo zokuziqhelanisa ukuze ndikwazi ukuthatha iklasi ejikelezayo, kodwa babenabahlohli ababeqhelene nokufaka ukuhamba kwam okuncinci. Ukuthatha iklasi ye-spin yesiqhelo kunye namalungu ejimu anamandla okanye iklasi yePilates yayingamava anjalo akhululayo. Ukwazi ukuba ndiyazinyanzela njengaye wonke umntu kuyandikhuthaza. Kukwanceda abanye abantu eklasini ukuba bajonge abantu abakhubazekileyo ngokwahlukileyo kancinci. Ukuphela kweklasi, ndingomnye umntu ngebhayisekile, ayingomntu ohamba ngesitulo esinamavili.

Ukuzilolonga eKhaya yiyo yonke into

Akukho mntu ugqibeleleyo malunga nokufumana iesile lakhe kwindawo yokuzivocavoca, kodwa ndiye ndaqaphela ukuba ungaqhubeka usiya kwiinjongo zakho ekhaya. Kuba kubaluleke kakhulu ukuba ndinamagxa, iibiceps, kunye neepecs ukuze ndiqhubeke nokuphakamisa isitulo sam esinamavili okanye ezinye izinto ezinzima, ndisebenzisa iidumbbells ukwenza ii-bicep curls kunye ne-triceps presses. (Psst ... Jonga umceli mngeni we-30-Day Dumbbell Challenge kunye neTone It Up Girls.) Ndiyaqinisekisa ukuba ndiphumeza ukuzilolonga kwe-dumbbell ukunceda ukulwa nokudinwa kwemisipha okuvela kukutyhala isitulo sam ngalo lonke ixesha. Kwaye ekubeni izihlunu zam zesisu zichaphazeleka ngenxa yokulimala kwam kwintambo yomgogodla, ndisebenza kumbindi wam imihla ngemihla ukuze ndigcine indlela yam yokuphila kwaye ndiqinisekise ukuba ndiyakwazi ukuhlala ngokuthe tye kwaye ndilinganise. Kwisiqendu sonke se Iprojekthi yeMindy (21 imizuzu),Ndiza kuhlala kwi-yoga mat kunye nemilenze yam iwele kwaye ndibambe ibhola ye-Pilates ngentla kwentloko yam, ndijikeleza kancinci torso yam ke ndizibandakanya nomongo wam. Kungokusebenza ekhaya ukuba ndinolawulo ngakumbi kwisiseko sam kunokuba bendicinga ukuba kunokwenzeka. Bendihlala ndiwela phantsi xa ndingazisebenzisanga izandla zam ukulinganisela, kwaye ngoku ndinokuhlala ngokulula phantsi nditshintshe i-diaper yomtshana wam, lonke elixesha azama ukubhukuqa.

Namathela kwiNkqubo yeBuddy

Umhlobo wam (onamandla) uJoanna yeyona nto indikhuthazayo kunye nenkuthazo yokuhlala ndimile kakuhle. Ukhuthazo lwakhe luxabiseke gqitha. Ukuqala kwethu ukubaleka kunye kwisikolo samabanga aphakamileyo, ndandicotha kakhulu kwisitulo esinamavili kangangokuba uJoanna kwafuneka ahambe ecaleni kwam, kodwa ebesoloko enomonde. Uyandityhala xa esazi ukuba ndingenza okungaphezulu, kodwa ngovuyo ufunda ngokukhubazeka kwam kunye namandla am amatsha kunye nam. Ngoku sibaleke i-15k kunye ne-10k kunye, ndiqala ukuhlangana naye kwaye ndifunde indlela yokugcina isantya esingqinelanayo. Kumnandi kuthi ukubaleka kunye, kodwa ikwalixesha lokuba sithethe ngeenjongo zethu zempilo kunye nokuqina, kwaye kuyothusa ukuba nathi sinexhala elifanayo. Ukuba nomntu omnye njengenkqubo yenkxaso kwenza ukuba yonke inkqubo ibe lula kwaye ibe mnandi ngakumbi.

Uphengululo lwe