Ewe kuya kufuneka usebenze ngokwahlukileyo njengoko umdala

Umxholo

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Ukuvuma isono: Andizoluli ngokwenyani. Ngaphandle kokuba yakhelwe kwiklasi endiyithathayo, nditsiba i-cooldown ngokupheleleyo (kwafanayo nokuqengqeleka kogwebu). Kodwa ukusebenza Ubume, akunakwenzeka ukuba ungazazi ngokupheleleyo iingenelo zombini: ixesha lokubuyisela ixesha elide, ukuncipha kobuhlungu emva kokuzilolonga, ukunciphisa umngcipheko wokulimala, kunye nokuguquguquka okungcono ukubiza ezimbalwa.

Kodwa nanini na xa ndikhankanya loo nyaniso kumhlobo-umdala kancinane kunam, ndandifumana inkangeleko yokwazi. "Yima ude ube neminyaka engama-30," bangatsho. Ngequbuliso, uya kuba nakho ukubuyela umva kuqeqesho olunzima, bandixelele. Kwi-20s yam, ndingasebenza nzima ngenye imini, ndingenzi nto ukubuyela kwakhona, kodwa ndivuke ndiziva ndilungile. Kwiminyaka yam ye-30, bandilumkisile, ukomelela kwam kuya kuqalisa ukuphela. Ukungazoluli ngokufanelekileyo emva kohambo olunzima bekuya kuthetha ukuba ndiya kuvuka ndiziva ndibuhlungu kwaye ndomelele kakuhle-enyanisweni, nokuba bendithe ndazolula ndingaziva ndiphumelele ngentsasa endandiyiqhelile.

Kwiminyaka yam engama-20, ndiyavuma ukuba ndazibekekekisa kwezi zilumkiso. Kodwa ngoku ndiphakathi kokutshica umgama we-30 kwaye ndibaleka ndisoyika-ingakumbi kuba imeko encinci yedolo lembaleki endiyithathileyo ngelixa ndiziqeqeshela umgama omde wokugqibela usandikhathaza, kwiinyanga ezintandathu kamva, ngaphandle kokundwendwela ugqirha kwaye. inkqubo ethe ngcembe-yokwolula kunye nokwakha amandla. Kukuqala kwesiphelo, Bendizixelele, ndinethemba nje lokuba akusensuku zatshwala ndiqale ndilungise amaphutha am.

Ndiye ndagqiba kwelokuba ndibuze umqeqeshi we-celeb uHarley Pasternak ukuba ndicinga ntoni ngokutshintsha ukuba ndifuna ukuzikhusela.

“Njengoko ukhula, umzimba wakho uya usiba buthathaka kwaye uchache kancinci,” wavuma, ngoko nangoko ewaphelisa amathemba am okuba bonke abahlobo bam abasele bekhulile bebesenza izinto ngendlela emangalisayo. "Inkqubo yokuguga iqala kwinqanaba leeselula, kwaye umzimba wakho awunakulunga ekulungiseni izicubu ezonakalisiweyo." Okubi: "Konke ukwenzakala okuncinci okhe wakufumana ebomini kuyaqala ukwanda kwaye kudala imiba yembuyekezo," utsho uPasternak. "Unokuba yintshatsheli eyolulayo, kwaye usaya kuqaphela iintlungu kunye neentlungu ezirhubuluzayo kuwe njengokuba ukhula."

Kodwa ngokuchasene nale bendisoloko ndiyicinga, uPasternak uthi impendulo ayilalanga ngaphezulu. "Kungakumbi malunga nokomeleza izihlunu zakho ezibuthathaka kunye nokudala ukugaya okufanelekileyo kwezihlunu [okuthetha ukuba uqinisekise ukuba usebenzisa izihlunu ezifanelekileyo kunye neentlobo ezifanelekileyo zezihlunu ngexesha elifanelekileyo]. Ngoko ukuba wenza i-push-up kunye namagxa akho. ukuthatha wonke umsebenzi, kufuneka usebenze ekufumaneni izihlunu ezifanelekileyo kwaye zilandelane, utshilo. Oku kuya kunceda ukunciphisa nakuphi na ukungalingani kwemisipha, oko kubalulekile kuba ukungalingani kwemisipha kunokukhokelela ekonzakaleni kakhulu, ukungasebenzi kakuhle kunye neminye imiba.

Ngelixa abantu abohlukeneyo beya kuba nokungalingani kwemisipha eyahlukeneyo, ngokusekwe kwizinto ezinje ngokuma kwabo kunye nokulimala okudlulileyo, uPasternak uthi ezinye zihle kakhulu kwindalo iphela. "Abantu abaninzi bathambekele ekubeni bangaphambili, kwaye babe buthathaka izihlunu ezingasemva ezinxulumene nezihlunu zangaphambili," uyacacisa. Ngamafutshane, oko kuthetha ukuba izihlunu kwicala langaphambili lomzimba wakho zomelele kunezo zingasemva kwakho. Uyazi ngokuqinisekileyo ukuba unayo le nto ukuba uhlala unendawo ethe tyaba phambili. "Ndixelela abantu ukuba bagxile ekomelezeni i-rhomboids, i-triceps, i-back back, i-glutes, kunye ne-hamstrings ngokungafaniyo kunemisipha yangaphambili yomzimba," kusho uPasternak.

Enye into ebonisa ukuba kukho into ecinyiweyo kukuba une-slot yangaphakathi emadolweni akho, ebonisa ubuthathaka kwimisipha ye-gluteus medius-ezo zihleli phezu kwe-hipbone nganye. Ukulungiswa: ukuxhwilwa kwe-hip ecaleni, ukuzivocavoca nge-clam, izityalo ezisecaleni, kunye ne-squats yomlenze omnye.

Kungakuhle ukuba usebenze nomqeqeshi wakho kunye nonyango lomzimba ukukunceda ubone kwaye ulungise ezo ndawo zibuthathaka, utshilo uPasternak. (Olu hlelo lokuhlengahlengisa kwakhona lunokunceda.)

Ngethamsanqa, ayizizo zonke iindaba ezimbi. Emva kweminyaka engama-30 okanye kunjalo, unenkumbulo eyomeleleyo yezihlunu kunye nokukhula kwezihlunu, wongezelela. "Ezi zinto zimbini ziluncedo kuba oko kuthetha ukuba ungamelana noololiwe ixesha elincinci okanye ubuncinci kwaye umzimba wakho kufuneka ubonise iziphumo kwakamsinya, utshilo. Kwaye, kuba uwazi ngcono umzimba wakho, uya kuba nokunxibelelana ngakumbi nokuhamba kunye nezihlunu ezithile; kuya kuba lula ukuqaphela ukuba kukho into evakalayo kwaye uyilungise, ukuze ukwazi ukugxila kancinane kwifom.

Iingenelo ezinkulu zokuzilolonga kancinci? Nantso into endinokuyilindela.

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