Icala Lokuzola, Ukusebenza Okuncane Okukhulu

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Ukuzivocavoca kungenye yezindlela ezingcono kakhulu zokuqeda ukucindezeleka: Ukuzivocavoca okuhle kukhonjisiwe emazingeni aphansi e-hormone yokucindezeleka i-cortisol, kukusiza uzizwe uzolile, futhi unciphise izimpawu zokucindezeleka nokukhathazeka. Kodwa ngisho nakuma-fitness buffs, i-craze yakamuva yokuzivocavoca ingaba kakhulu. Amakilasi afana neTone House yaseNew York City asebenzisa isimo semidlalo ukuqeqesha abantu bansuku zonke njengabasubathi; amakilasi agcwele adinga ukubhaliswa kusasele isonto eligcwele. Futhi ngezitudiyo ezingapheli ongakhetha kuzo (nokuzivocavoca okuphindwe kabili njengemicimbi yokuxhumana), ishejuli yokuqina ingagcwaliswa njenge umsebenzi uhlelo. Kalula kakhulu, ukuzivocavoca umzimba kwakho kungakhula kusuka ekunciphiseni ukucindezeleka kuye ekucindezelekeni kwangempela.

Lokho kuyiqiniso ikakhulukazi uma ungenzi isikhathi sokululama. "Ukuzivocavoca kunganciphisa ukucindezeleka, kodwa futhi kungakudikibalisa futhi kukwenze ube sengozini yokuthola ingcindezi uma ulokhu uphusha ngamandla," kusho uMichele Olson, Ph.D., onguprofesa wesayensi yezemidlalo eHuntingdon College eMontgomery, AL. Ngaphandle kokuphumula okufanele, ama-hormone okuxineka anjenge-cortisol anda; amazinga e-lactate (umkhiqizo wokuzivocavoca obangela ukukhathala nobuhlungu) avame ukuhlala ngaphezu kokujwayelekile; futhi kokubili izinga lokushaya kwenhliziyo yakho ephumule kanye nomfutho wegazi ophumule ungakhuphuka, usho kanje. “Kunezikhathi zokuphokophela ukujima, kodwa lokhu akudingekile ukuba kube njalo ngaso sonke isikhathi,” kusho u-Olson. (Okuhlobene: Kungani Ukuthola ~ Ibhalansi~ Yinto Engcono Kakhulu Ongayenza Ngempilo Yakho Nohlelo Lokufaneleka)

Kungakho ezinye izinkampani-ikakhulukazi lezo ezihlinzeka ngamakilasi aphezulu-zenza izinguquko. Ngokwesibonelo, iTone House isanda kwethula uhlelo lokululama oluphelele olunamanzi okugeza i-ice kanye nokwelashwa ngokomzimba. I-Fusion Fitness, isitudiyo esidumile sokuzilolonga esiphezulu e-Kansas City, MO, siphinde yethula ikilasi lokunwebeka nokucabanga elibizwa ngokuthi i-Stretch Lab.

"Sidliwa kakhulu isidingo sokushisa ama-calories nokwakha imisipha, size sikhohlwe ukunikeza imizimba yethu inzuzo yokuzelula," kusho uDarby Brender, umnikazi we-Fusion Fitness. "Ukuba nomzimba ophilile kusho ukwazisa umzimba wakho nokuwunakekela. Imizimba yethu isenzela konke. Siyawuthanda umqondo wokuzelapha imizuzu embalwa ngosuku ukuze sithule."

Amanye ama-studios abhekise izingcindezi ezahlukahlukene ezihambisana nokusebenza. I-CorePower Yoga esekwe eDenver, kokukodwa, igcwalisa amakilasi ayo ikakhulukazi ekuhambeni (yize abantu baseNew York banenketho yokubhalisa kusenesikhathi).

Futhi akucindezeli njengoba kuzwakala.

"Kusemoyeni womphakathi ukuthi senza konke okusemandleni ethu ukwamukela abantu ngokungena nje," kusho u-Amy Opielowski, umphathi omkhulu wekhwalithi nokusungulwa kweCorePower Yoga. "Zicabange uphuze ukufika ekilasini lakho lokuzivocavoca olithandayo, ucabanga ukuthi uzolikhumbula noma lizobhukwa, bese kuthi abanye abantu bahambise amacansi abo ukuze bakungene!" Umgomo, uyaphawula, futhi ukhuthaza amakhonsathi e-IRL adingeka kakhulu.

Inqubomgomo yokungabhalisi ibuye inikeze ukuguquguquka komhlaba ohleliwe ngokweqile. Uma uhlelo lwakho lushintsha, ungangena kalula ekilasini, akukho ukucindezeleka, akukho hlelo lokusebenza oludingekayo.

Ngakho ungasho kanjani uma eyakho isimiso sokufaneleka siyakucindezela? Uma ukhathazekile ngokuphuthelwa ukujima noma uvame ukuzishaya ngokungezwani amaphesenti angu-110 noma ngemva kweseshini ngayinye, uhlelo lwakho lungaba nesidingo esikhulu sokusebenza kabusha, kusho u-Olson. Thatha lezi zinyathelo ukucindezela ukucindezeleka, stat.

Beka icala

Awudingi ukwenza ukujima okuqinile nsuku zonke. "Akuyona inkinga ukugqashula iphethini yakho nenqubo ejwayelekile futhi wenze ukuzivocavoca okuhlukile," kusho u-Olson. "Kungaba yinto enhle kakhulu edingwa ngumzimba wakho ukuphuma enkambeni."

Hlela Izinhlobonhlobo

Uma ujikeleza futhi ujikeleza kuphela, sekuyisikhathi sokushintsha izinto. Noma ikuphi ukuvivinya umzimba okuhloselwe ukululama okusebenzayo nokuphumula kungasebenza izimanga ekusizeni ukuthi ululame, kusho u-Olson. (Futhi i-FYI, kunezinzuzo eziningi zempilo ezihambisana nokuzama okuthile okusha.)

Futhi ngenkathi i-yoga-igxile ekuxhumaneni komzimba nomzimba-ihlala iyindlela enhle, akuyona i- kuphela eyodwa. Ukuzivocavoca umzimba okufana ne-mat Pilates, okubandakanya nokwelula nokuphefumula okwe-diaphragmatic kungasebenza, njengoba kungenzeka (uma unobuhlungu) ukuzivocavoca umzimba okulinganiselayo, okuzokwandisa ukusakazwa futhi kusize ukukhiqiza omaka bamakhemikhali be-DOMS kanye nama-hormone okucindezela, okusiza uyalulama, uyaphawula. Ukubhukuda okulingene noma ikilasi le-aqua elisebenza ngokumelene nokumelana kwamanzi ngendlela enomthelela omncane nakho kwandisa ukushaya kwenhliziyo, ukuphefumula, nokujikeleza kwegazi.

Dubula iseshini yokubuyisela esimweni esisodwa noma kathathu ngesonto kuya ngokuqina nobuningi bezikhathi zakho ezijwayelekile, kusho u-Olson.

Zama Le Analogy "Glitter Jar"

UBrender uphakamisa ukuzindla okumnandi ukukhulula isikhala somqondo. Izame ngemva kokujima. Lala ubheke phansi imilenze yakho incike odongeni nge-engeli engu-90 degree. Cabanga ngembiza egcwele amanzi (leyo yingqondo yakho). Bese ucabanga ngezinqwaba zezinto ezinemibala ehlukahlukene (amagumbi akho okuphila) ulahla embizeni. (Ukucwebezela kwesiliva kuzoba okomndeni, okubomvu ngokomsebenzi, okuluhlaza okwesibhakabhaka kubangane, okuluhlaza okotshani kokucindezeleka, futhi okubomvana kothando.) Manje, zicabange unyakazisa imbiza usuku lonke. "Le yingqondo yethu nsuku zonke sizama ukukwenza konke," kusho uBrender. "Uma sihlala sigadla sihamba ngezindlela ezahlukahlukene, i-glitter ihlala ihamba. Uma singafunda ukuthatha isikhathi ukwehlisa ijubane futhi sithule, singacabanga ukuthi ubukhazikhazi manje buwela kancane phansi embizeni." Lokhu kungumqondo wethu uvumela yonke imicabango nemijaho yomjaho ukuthi icwile phansi futhi ithule. Manje sesinengqondo ehluzekile futhi sesikwazi kakhudlwana ukulinganisa ngayinye yalezo zingxenye zokuphila.

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