Ndisebenzile ekwahlukaneni kwam ngeentsuku ezingama-30- Nantsi into eyenzekileyo

Umxholo

• Izibonelelo zokolula yonke imihla kangangeentsuku ezingama-30
• Ngaba ukuzama ukwahlulahlula kwiintsuku ezingama-30 kuya kuwenzakalisa umzimba wam?
• Umthetho wam oyiNombolo 1 uya phambili
• Nantsi indlela iintsuku ezingama-30 ezihamba ngayo
• Iveki yokuqala: Ndiye ndabona indlela endingenakuguquguquka ngayo
• Iveki yesibini: Ndiyithathile ngexesha
• Iveki yesithathu: Ndiphose usuku kwaye ndaziva
• Iveki yesine: Ndizolule ixesha elide kwaye ndaziva ndomelele
• Ukuphela kovavanyo
• Ngaba ufanele uyenze?

Izibonelelo zokolula yonke imihla kangangeentsuku ezingama-30

Uyalazi elo bhinqa lifumana "iesile engceni" xa liqubuza? Okanye uthini ngomntu ombonileyo eklasini yeyoga ondindayo kufanele ukuba abe neposi ebizwa ngegama lakhe? Andingomnye wabo bafazi.

Ndichasene ngqo nokuguquguquka.

Andikwazi ukuchukumisa iinzwane zam, ukwaphuka ngokufana xa i-squat ifuna i-TLC yokwenyani yokwenyani, kwaye ngaphezulu komqeqeshi omnye weCrossFit undixelele ukungabikho kokuhamba kunye nokuguquguquka kundigcina ndingcono, ngokukhawuleza.

Ke, egameni lezemidlalo kunye nokuhamba okuphuculweyo, ndazicel 'umngeni (okanye mandithi, ndanikezela imisipha yam eqinileyo kunye ne-hip flexors) kumceli mngeni weentsuku ezingama-30. Kwixesha elidlulileyo, ndaye ndazama umceli mngeni weentsuku ezingama-30, ngoko ndandisazi ukuba ndifuna ngokwenene ukwenza umahluko ohlala ixesha elide, ukungqinelana kubalulekile.

Inyanga iqale ngemibuzo emininzi: Ngaba i-monthlong foray ngemethi yam yeyoga, ezinye zolula, kunye nemizuzu eli-10 ukuya kweli-15 ngosuku inokunceda ukuguqula iziphumo zokuhlala kwam yonke imihla yomsebenzi? Ngaba oku kuyakusebenza, nokuba yeyam yoga-antithetical self?

Emva kweentsuku ezingama-30, isinqe sam siyekile ukuqhekeka rhoqo xa ndihleli phantsi. Amadolo am ayekile ukuqhekeka njengokusonga amaqamza ngexesha lokuzilolonga okugxile, kwaye umqolo wam ongezantsi uziva ungaphantsi "kwerabha" embindini wosuku lwam lomsebenzi. Ukuma kwam kutshintshile, ubuncinci ngokutsho komhlobo wam osuka kwindawo yokuzivocavoca owandikrokrela ukundijonga phantsi naphantsi, wathi kum, "Ukhangeleka mde namhlanje, GK".

Ngokubhekisele ekubeni ndingakwazi na ukwahlulahlula kamnandi njengeenkwenkwezi eziguqulweyo ozibona kwi-Instagram, qhubeka ufunda ukuze ufumane.

Ngaba ukuzama ukwahlulahlula kwiintsuku ezingama-30 kuya kuwenzakalisa umzimba wam?

Ndomeleza uqeqesho, ndibaleke kwaye ndenze iCrossFit rhoqo. Ndizama nokuthatha iklasi yeyoga ubuncinci kabini ngenyanga, ke ndinombono olungileyo wento umzimba wam onokuyenza kwaye ongenakuyenza.

Kodwa ndathi ndakufikelela kwingcali yam yokomelela komzimba, ingcali yomzimba uGrayson Wickham, i-DPT, i-CSCS, umseki weMovement Vault, wayenza yacaca into yokuba ikhona indlela elungileyo kunye nendlela engalunganga yokuhamba malunga nomceli mngeni onje.

"Eli licebo elihle, kodwa kuya kufuneka uqiniseke ukuba awenzi kakhulu, kungekudala," utshilo. “Cinga ngezihlunu zakho ezinje ngamabhanti erabha, athambileyo ngokwendalo. Ukuba uzolulela kude kakhulu ngaphambi kokuba zilungele, zinokukhawuleza, okanye zenzakale. ”

Umthetho wam oyiNombolo 1 uya phambili

Musa ukunyanzela. Into yokugqibela endandiyifuna kukuzenzakalisa.

UWickham ukwalumkisa ngelithi, "Indlela oza kuthi ubethelele ngayo ukwahlula kwaye ufumane ubhetyebhetye kunye nokuhamba." Uye wayithelekisa ne squat yangasemva: “Kanye njengokuba bekuthathe iinyanga ezili-18 ukunyusa isikwati sakho sangasemva esingama-30 eepawundi, olu tshintsho aluzukuza ngokukhawuleza. Okanye kwiveki. Kuya kuthatha iinyanga ezimbalwa zolule rhoqo ukuya apho. Kodwa iintsuku ezingama-30 zanele ukubona inkqubela phambili, utshilo.

Ngokuqinisekileyo usenokuba ebezama ukunceda ekuthomalaliseni izinto endizilindeleyo. Kodwa njengembaleki yangaphambili yekholeji kunye nomncintiswano wangoku weCrossFit, ndiyithathile njengomceli mngeni.

"Ndiza kwahlulwa," ndazixelela njengokuba ndicofa izicwangciso ezikwi-Intanethi eziza kundinceda ndoyise iinjongo zam kwaye ndivuse i-bendy self.

Inyaniso yokuba i-Blogilates 30 Days & 30 Stretits to Splits Project inendlela esekwe eluntwini (nge- # JourneytoSplits kunye #Blogilates kwi-Instagram) ngokuqinisekileyo yayiyinto entle kumntu ofana nam onembali yezemidlalo yeqela kunye neCrossFit, eyaziwa ngokuba yayo "Fit Fam" vibe.

Kodwa ngaphambi kokuba ndiyiprinte ishedyuli, ndibize umqeqeshi weyoga kunye nomqeqeshi wokuhamba u-Alexandra Sheppard, CF-L1, 200hr Yoga Cert, ukufumana izimvo zakhe.

"Ukuze ukwazi ukwahlulahlula, kufuneka ube nemisipha eguqukayo, i-hip flexors, kunye nezinye izihlunu ezincinci emilenzeni," utshilo.

Yonke imihla ngexesha lomceli mngeni kufuneka wenze ii-1 ukuya ku-5 (ngaphandle kwama-30), isiseko sakho esisoluliweyo. Ke ngomhla wesi-6, uza kwenza u-1 ukuya ku-5 no-6, kwaye ngomhla we-18, uyakwenza u-1 ukuya ku-5 no-18, njalo-njalo njalo njalo, ubambe isongezo ngasinye ngomzuzu omnye kwaye wolula imizuzu eli-10 iyonke. Usuku. USheppard uqinisekisa ukuba ulwahlulo olwahlukileyo kulo mngeni weentsuku ezingama-30 lwaluyinyani kuba ulwabiwo ngalunye luya kunceda ekujoliseni zonke ezo zihlunu zincinci.

Nantsi indlela iintsuku ezingama-30 ezihamba ngayo

Nje ukuba ndihlale kwisicwangciso, ndiyiprintile kwaye ndibeka izikhumbuzo zemihla ngemihla ngentsimbi yesibini. Ndisebenza ekhaya kwaye ndicinge ukuba iseshoni yolula emini inokuba likhefu elihle emsebenzini wam. Ndandikulungele ukuqalisa uhambo lwam oluya kwikamva eli-swole and flexy.

Iveki yokuqala: Ndiye ndabona indlela endingenakuguquguquka ngayo

Ixesha: Imizuzu eli-10 ngosuku

Uyayazi intetho: ngekhe uyazi ukuba ukhaliphile kangakanani de ujongane nobunzima. Ewe, bendingazi ukuba ndibhetyebhetye kangakanani de ndabe ndijongane nezinye iintshukumo ezifuna ukuguquguquka. Ewe.

Ngosuku lokuqala, ialam yam yaphuma ngengoma efanayo endiyisebenzisa ukuvuka kusasa. Le alarm (pun yayijolise kum) kakhulu, kangangokuba ndatsiba esihlalweni sam ndaza ndangxama amadolo am edesikeni yam. Ngokukhawuleza nditshintshe isikhumbuzi sam sangokugqibela senyanga saya kwenye ezolileyo (ingoma yeBon Iver, ukuba kuya kufuneka uyazi).

Emva koko, ndalayita ikhandlela lam endilithandayo, ndacoca ijean yam ndaza ndanxiba iibhulukhwe ezinxibayo kuyo yonke indawo, ndafudukela kwikhaphethi enkulu (ethe tyaba, iligugu matt) kwelinye icala lokulala / iofisi / ukuhamba kweden, ndibize i-yogi yam yangaphakathi.

Kwimizuzu eli-10 elandelayo, ndandigoba, ndisonge, nditsala umzimba wam ndaza ndawubeka kwiindawo umzimba wam owawungaqhelananga nazo. Ndibambe indawo nganye ngomzuzu omnye, njengoko kuyalelwe- ebeziva, ngokwenyani, njengowona mzuzu mde ebomini bam. Ekupheleni kwemizuzu eli-10, isinqe sam sasiziva sikhululekile, kodwa loo mizuzu kwakungelula.

Ukuphela kweveki yokuqala kwakufana ncam: Yonke imihla nge-2 emva kwemini, ndangena kwindlela yokusebenza kwekhompyuter kunye nokuphazamiseka kwe-caffeine ngokwahlulahlula.

UWickham uthi kwiveki yokuqala ngokukodwa, kuya kufuneka ndinike ingqalelo indlela umzimba wam oziva ngayo ngexesha lokuzolula.

"Ukuba ukhe uve uziva uphinyiwe okanye ungonwabanga, phuma ngaphandle kwaye uzame ukubuyela kuwo kwakhona kancinci," ucebisa. Ngamanye amaxesha kuyanceda ukuba izive ingcono. Ukuba kusenzakalisa, zama ukutshintsha i-engile kancinci. Kwaye ukuba ukhe uve iintlungu ezibukhali okanye ezirhawuzelelayo, yeka. ”

Kwiveki yokuqala kuye kwafuneka ndenze uhlengahlengiso oluninzi. Kodwa ukuphela kweveki, umzimba wam waziva ukhululekile ukungena nokubamba indawo nganye imizuzwana engama-60.

Iveki yesibini: Ndiyithathile ngexesha

Ixesha: Imizuzu eyi-15 (imizuzu emi-5 yokufudumeza + umngeni wemizuzu eli-10) ngosuku

Kwiveki yokuqala, ndenze konke okusemandleni ukuba ndingatyhaleli kakhulu ngelixa ndizolula. Kodwa ndinikwe indlela endandibuhlungu ngayo, ndandinexhala lokuba ikhona into eyenzekayo. Ukugcina isithembiso sam kum sokuba ndingonzakali, ndibize uSheppard ukuba angene.

Uthi: "Mhlawumbi ugqithisile," xa ndicacisa ukuba iinqumlo zam ziziva zibuhlungu kwaye imisipha yam yayisezingeni nje lokufa. "Utyhala umzimba wakho ukuya kwimida yento ebeqhele ukuyenza xa uzolula."

Nweba incam: Kanye njengaxa uqeqesha amandla, wenza iinyembezi ezincinci kwimicu yemisipha xa wolula nzulu, yiyo loo nto unosizi, utshilo uSheppard. Zifudumeze ngolula olulula njengokufikelela iinzwane zakho ngaphambi kokujongana nezinto ezinzima.

Uthe kuba andiyiva nayiphi na intlungu ebukhali, bekungekho nto inkulu, kodwa ukuba bendinexhala (kwaye bendinjalo!), Kuya kufuneka ndichithe imizuzu embalwa ndishushu ngokulula nangaphambi kokuba ndingene kwezinye zezona zintsonkothileyo kwikhalenda.

Ke, ndongeze imizuzu emi-5 yokufudumala kwinkqubo yam, ukuyinyusa ukuya kwimizuzu eli-15. Kwaye yanceda.

Ndandingonwabanga kangako ngokuzolula ngokwalo veki yesibini, kwaye bendiqala ukubona ukuphucuka okunyukayo kwindlela endinokungena ngayo kwiimpumlo zam kunye neefolda.

Iveki yesithathu: Ndiphose usuku kwaye ndaziva

Ixesha: Imizuzu eyi-15 (imizuzu emi-5 yokufudumeza + umngeni wemizuzu eli-10) ngosuku

I-Split Challenge ithi, “Bambelela kwiintsuku ezingama-30. Musa ukutsiba usuku olunye. Thembisa? Yindlela oza kungena ngayo kwizahlulo. " Ewe ngomhla wama-23, ndahamba.

Phakathi kwemihla emiselweyo, isnuziwe 2 pm izaziso, kunye nohambo lokuthatha udadewethu owayetyelele kwisikhululo seenqwelomoya, eyam imizuzu eli-15 yokuzolula yaya emazantsi kuluhlu lwezinto endiza kuzenza, emva koko ndalitsiba ngokupheleleyo.

Ngokunyaniseka, ngomhla wama-24, ndiye ndasiqonda isizathu sokuba umdali, uCassey Ho, anyanzelise ukungaguquguquki: Ezo zinto zoluliweyo zaziziva zinzima kakhulu emva kosuku lokuphumla-ngakumbi ilunge.

Ndichithe kufutshane nemizuzu eli-18 ndisolula loo mini, encedisa ukususa ubungqingqwa bokungoluli usuku olungaphambili. Ndabuyela "kwinkqubo yam ecwangcisiweyo" iveki yonke.

Iveki yesine: Ndizolule ixesha elide kwaye ndaziva ndomelele

Ixesha: Imizuzu engama-25: imizuzu eli-15 (imizuzu emi-5 yokufudumeza + umceli mngeni wemizuzu eli-10) emva kwemini ngosuku, kunye nemizuzu eli-10 emva kweCrossFit

Ukurola ithegi #JourneytoSplits kwenze kwacaca ukuba abanye abaceli mngeni babesondele kakhulu ekwahlukaneni kunam! Ke, kushiyeke iveki kuphela kumceli mngeni wam, kwaye kukude lee kwinjongo yam yokuphela kokwahlukana, ndiye ndaphelelwa ngumonde. Ndigqibe kwelokuba ndongeze okwesibini ukolula kwindlela yam yesiqhelo, emva kokuphuma.

"Ukolula emva kokuzivocavoca kuya kukunceda uvule izihlunu zakho kancinci kancinci, kuba zifudumele kakhulu kwimisebenzi oyenzileyo," utshilo uSheppard.

Ngeentsuku ezintathu ezisele kumceli mngeni, ndibethe i-back squat PR ngexesha leCrossFit. Le mpu melelo yayingeyonto eyenzekileyo ngengozi. Iinqe eziqinileyo = ubuthathaka obuninzi. Omnye wafumanisa ukuba xa iimbaleki ezinesinqe esixineneyo zihluthwe, kwenzeka impendulo yetyathanga kwaye ziye zanciphisa ukusebenza kwemisipha kuzo zombini i-hip flexors kunye ne-extensors (cinga: ukuphanga).

Mhlawumbi ukuvula isinqe sam ngemizuzu embalwa eyongezelelweyo ngemini kwakundincede ndandisa ukwenziwa kwezihlunu kwimpahla yam, eyakhokelela ekubeni ndibambe ubunzima obungaphezulu. Ndizakubulela esinqeni sam esisandula kukhululeka ngomva wam omelele ngokomlingo. Izandla zomthandazo enkosi, Blogilates.

Ukuphela kovavanyo

Andinguye umntu othi izinto zinokufaneleka xa zingenjalo. Kodwa emva kokubambelela kwisicwangciso seeveki ezimbalwa, ndabona umahluko osemthethweni! Kwaye ngaphezulu kwenye.

Ukuhamba hamba kwindlu yam, ndandihlala ngathi ndingumoya ophukileyo kwindlu engenabuntu. Isinqe sam saziva sincinci kwaye sivuliwe ngakumbi ngexesha lam lomsebenzi njengoko ndihleli kwaye ngexesha leCrossFit, apho bendihlala khona rhoqo.

Ngelixa ndingenakujikeleza ndibuyele phezulu kwikhalenda ndiphinde ndenze umceli mngeni wokwahlulahlula, kuninzi endikufundileyo malunga nokunikezela ixesha elincinci lokuzolula yonke imihla kunye nobugcisa bokuzeka kade umsindo.

Kodwa eyona nto inkulu endiyifundileyo yindlela yokuzinikezela yokuhamba enefuthe ngayo, ewe, yonke into! Ukuma kwam, ukusebenza kwam ngexesha leCrossFit (njengoko benditshilo, i-back squat PR!), Inqanaba lam leentlungu kunye neentlungu, kwaye nokuba kunzima kangakanani ukugoba uchola into, njengebrashi yeenwele, emhlabeni.

Ewe kunjalo, ziintsuku ezingama-30 kuphela, ke hayi, andizange ndiphele ndibethelela ukwahlula kwaye ubhetyebhetye bam kusekude ekufumaneni ilebheli "elungileyo." Kodwa andinakukunceda kodwa ndizibuze ukuba kungakanani ukubanakho ukuba bhetyebhetye kwam kuya kuqhubeka ukuphucula ukuba ndongeze kumgama osuka kumceli mngeni ukuya kwindlela yam yasemva kokuphuma.

Ngaba ufanele uyenze?

Nokuba ngaba okanye awufanele wenze umceli mngeni weentsuku ezingama-30 kuxhomekeke kwiinjongo zakho. USheppard uthi: "Ukukwazi ukwahlula yinjongo ekhethekileyo." "Ndiyabazi abantu abangakwaziyo ukwahlula kodwa abanobuchule obaneleyo bokuhamba kunye nokuba bhetyebhetye ukuhamba kakuhle, kwaye baphila ngaphandle kokulimala."

Kodwa ukuba ne-hamstrings eguqukayo kunye nokuhlangana kwamalungu e-hip kwenza okungaphezulu kokumisela ukuba une-bendy kangakanani. Njengoko uSheppard ezisa ngokufanelekileyo: Izibonelelo ozifumanayo ngenxa yokuba bhetyebhetye kunokunceda ukuphucula ifom, uluhlu lokuhamba, ukusebenza, kunye nokukhusela umngcipheko wokulimala okunxulumene nomqolo wakho.

Ndichithe amashumi amabini anesiqingatha eminyaka ndiqinisa la mahips, ewe kungathatha ngaphezulu kweentsuku ezingama-30 ukuzikhulula! Kodwa yonke ayilahlekanga, nokuba khange ndiyenze ngokupheleleyo ukwahlukana - ubhetyebhetye bam kusengcono kunokuba bekunjalo, ndibone ukuphucuka kokusebenza kwam komzimba, kwaye ndiziva ngathi ndingumdlali ojikeleze kakuhle kun Ndenze iintsuku ezingama-30 ezidlulileyo. Owu, kwaye ndikhankanyile ukuba ndingazichukumisa iinzwane zam?

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Uye wangumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele kwi-Instagram.