I-Stay-Sane, Get Strong Workout Plan ye-Bride-to-Be

-Delile

• Ukuqalisa Ngalolu Hlelo Lokwehliswa Kwesisindo Lomshado
• Thola uhlelo lwakho lokusebenza lomshado ophelele wesisindo somzimba
• Ukudla Ngesikhathi Somshado Wakho Uhlelo Lokulahlekelwa Isisindo
• Nciphisa Ukucindezeleka Komshado Ngaphambi Kosuku Olukhulu
• 3 Amathiphu Ohlelo Lokulahlekelwa Kwesisindo Lomshado Avela Kubafundi
• Buyekeza kwe-

Ake silungise into eyodwa: Awudingi ukunciphisa umzimba noma ukulingana nosayizi othile wengubo ukuze ufanele uthando. Kodwa kuqinisekisiwe kaninginingi ukuthi ukuzivocavoca kukhulisa ama-endorphin emazingeni aphakeme kakhulu (sala-ke, i-bridezilla vibes) nezicubu ezinamandla kuzokusiza uzizwe sengathi unekhaphethi yakho ebomvu lapho uhamba phansi "Ngiyavuma." (Futhi uma udinga umthamo omncane wokuzithanda, nazi izinyathelo ezi-5 ezilula zokuthuthukisa ukuzethemba kwakho.)

Ngalokho engqondweni, sikhulume noLynn Bode, umqeqeshi onolwazi olungaphezu kweminyaka engamashumi amabili futhi ongumnikazi wohlelo lokuzilolonga oluku-inthanethi i-Workouts for Brides, ngohlelo lomshado wakhe lokwehlisa isisindo somzimba (AKA your rest-sane, get-healthy, uhlelo lwe-bust-stress) ukukusiza ukuthi udlule ku-prep yomshado uzizwe ungacabangi kakhulu-futhi uyenze i-honeymoon yakho ijabule futhi ibe nempilo enhle kunanini ngaphambili. (BTW, siyayithanda imicabango kaJulianne Hough mayelana nokudla ngaphambi komshado wakhe.)

Ukuqalisa Ngalolu Hlelo Lokwehliswa Kwesisindo Lomshado

Esikhundleni sokusebenzisa isikhathi esiholela osukwini lwakho olukhulu ukuzinciphisela enombolweni ethile yomlingo, thatha lesi sikhathi ukuze ube ngumqemane kuwe. Akudingekile ukuthi ushayele izincwadi futhi ucwaninge—yize ukuhlangana nochwepheshe wezokudla noma umqeqeshi kungakunikeza inkomba eqinile yokuthi ungaluqala kanjani uhlobo lwakho lomuthi—kodwa zijwayelane nezinto eziyisisekelo. UBode weluleka ukuba kugxilwe kulokho athi “yizimiso ezine ezibalulekile”: ukuvivinya umzimba kwenhliziyo nemithambo yegazi, ukudla okunomsoco, ukuqeqeshwa kwamandla, nokuzelula. "Zonke izingxenye ezine ziyadingeka ukufinyelela ezinhlosweni zakho ngendlela enempilo," esho. Bhanqa inselelo yethu yezinsuku ezingama-30 ye-cardio HIIT ngalo mhlahlandlela wokugcina wokudla okuhlanzekile ukuhlola i-cardio nokudla okunomsoco ohlwini. Bese ushaya imigomo emibili yokugcina ngemizuzu engama-30 kaJillian Michaels, ukuzivocavoca umzimba okugcwele kanye ne-yoga engu-10 ngaphambi kokulala ukukusiza ulale kangcono.

Thola uhlelo lwakho lokusebenza lomshado ophelele wesisindo somzimba

Ukukhetha uhlelo lokuzivocavoca nokudla kungase kubonakale kunzima kunokunquma ngendawo yakho yokwamukela. Kepha njenganoma yisiphi isinqumo esikhulu, kumane nje kunciphise ukukhetha. Yiqiniso, noma yikuphi onquma ukukulandela, uzofuna ukuthi ikunikeze amandla aphezulu nokuzijabulisa-kokubili ngesikhathi nangemva kokusebenza kwakho nokudla. Ngaphandle kwalokho, ungahle uthande ukucabanga ngesitayela sakho sokucindezeleka (ubude, ukwakheka, nendwangu) noma izimpahla ~ ofuna ukuzibonisa kakhulu ngaphambi kokukhetha uhlelo lokuzivocavoca, kepha futhi kubalulekile ukuthi ubheke amakhono akho amanje omzimba. (Ukuqedela umncintiswano phakathi kwezinyanga ezimbili kuyinjongo ephakeme yomuntu ongakaze abe namateki; ukuqala inqubo yokugijima ejwayelekile, noma kunjalo, akunjalo.)

Thola imbudumbudu ngezinhlelo zakho: Izindlela zokupheka zokucwaninga bese uhlela ukudla kusengaphambili; hlela ukusebenzisa ekhalendeni lakho bese ukugcine ngendlela ongathanda ngayo noma yikuphi okunye ukuqokwa. Njengoba ukhetha uhlobo lwakho lwemithi, gcina okulindelwe kuhlolwe. (Futhi khumbula ukuthi ukuzivocavoca kungase kube ingxenye ebaluleke kakhulu yesibalo sokulahlekelwa isisindo.) "Umthetho omuhle wesithupha ukuthi ungehla phakathi kwamakhilogremu amane nayisishiyagalombili ngenyanga," kusho uBode. "Uma umshado wakho usele izinyanga ezimbili kuphela, ungazikhohlisi futhi ubangele ukucindezeleka okungadingekile ngokufunga ukuthi uzolahlekelwa ngamakhilogremu angu-40. Thola umugqa wesikhathi wangempela osebenza ngaphakathi futhi wamukele inombolo engokoqobo ongayifinyelela."

Ukudla Ngesikhathi Somshado Wakho Uhlelo Lokulahlekelwa Isisindo

Uyazi ukuthi yonke indlela eya ezinhliziyweni zabo-ngokusebenzisa-isisu sabo? Kungokufanayo nakuwe: Zidlise kahle ngalesi sikhathi esingaba namanothi, futhi sithembisa ukuthi ubudlelwano bakho nawe buzoba ngcono, ingasaphathwa eyokuzwana kwakho nozakwenu, umphathi wakho, umthungi wakho, njll. (Thola ukuthi mangaki amakholori owanawo' kabusha ngempela ukudla—kanye nokuthi zingaki ozidingayo ukuze uhlale unamandla ngalesi sikhathi esimatasatasa.)

Kungakhathaliseki ukuthi unquma ukuqala inqubo entsha yokuzivocavoca umzimba (noma ukwandisa okukhona), inani lokuzivocavoca okwengeziwe ozobe ulidinga lidinga uphethiloli omkhulu. Landela umhlahlandlela wethu wokuhlela ukudla okunempilo wezinsuku ezingama-30 ukuze uthole i-jumpstart. Futhi khumbula: Lapho udla kubalulekile, futhi. Isayensi ithi ungakwazi ukugenca umzimba wakho ngokubeka isikhathi ukudla kwakho kanjena.

"Ukungadli ngokwanele kungalimaza imizamo yohlelo lwakho lokwehlisa isisindo somshado ngendlela efanayo nokudla ngokweqile," kunezela uBode. (Thola ulwazi lokuthi kungani ukudla okungaphezulu * kungaba yimfihlo yokwehlisa isisindo.) "Uma ungadli ngokwanele, umzimba wakho uqala ukubambelela kuwo wonke amakhalori owadlayo bese uwaguqula abe ngamafutha. Ngakho-ke, noma ngabe ulahlekelwa isisindo ekudleni kwendlala, awuzisizi ngalutho ngoba ukuntuleka kokudla okunomsoco kuzonciphisa imisipha yakho ngenkathi kukhulisa ukugcinwa kwakho kwamafutha. "

Futhi, uBode uthi, cabanga nge- uhlobo amakhalori owadlayo. Ushukela ophezulu namafutha aphezulu—ukudla okuvamile okuvamile nezici zokudla okugayiwe—kuzokwenza uzizwe uvilapha. "Uma nje ungasitholi isikhathi sokupheka ekhaya, yiya esitolo sokudla okunempilo bese uthatha ukudla okufriziwe okungaminzi kumakhemikhali nakuma-preservatives. Futhi, thenga ukudla okulula okunempilo okuphathekayo ukuhamba nakho lapho- uhambe." (Okuhlobene: I-Low-Calorie Crunchy Snacks Ukwanelisa Izifiso Zakho)

Nciphisa Ukucindezeleka Komshado Ngaphambi Kosuku Olukhulu

Umakoti ozoshada wenza isilinganiso sezinqumo eziyi-177 ngesikhathi sokuthembisana kwakhe umshado, ngokusho kocwaningo lweBrides.com — ngakho-ke akumangazi ukuthi uzizwa ukhungathekile kulezi zinsuku. Nakuba kungase kubonakale kuhlekisa ukwengeza okunye okuthi “Okufanele” ohlwini lwakho njengamanje, ukuhlela ngesikhathi sokuphumula ukuze ume ekhanda lakho, ushaye i-matinee, upheke okuthile kusukela ekuqaleni, noma ukweqa kancane kungashintsha ukuguquguquka kosuku lwakho lonke. Udinga ukushintsha kwemiqondo? Kuvela ngisho nje ecabanga mayelana nabathandekayo bakho kungakusiza ukubhekana nezimo ezicindezelayo.

3 Amathiphu Ohlelo Lokulahlekelwa Kwesisindo Lomshado Avela Kubafundi

Awuwedwa kulokhu! Cabanga nge- Umumo iseluleko somfundi phambili njengoba wakha i-ajenda yakho yomlobokazi.

• Shaya ibhare. "Bengihlale ngiwumgijimi futhi ngihambahamba, ngakho-ke bengikugcina lokho kabili noma kathathu ngesonto futhi ngafaka iBar Method ekuzivocavoceni kwami ​​kabili ngesonto ukulungiselela umshado wami. IBar Method isizile impela ukukhipha umzimba wami - ikakhulukazi izingalo zami futhi bengingayincoma kuwo wonke umuntu. Kuwukuzivocavoca okumangalisayo. Ngiphinde ngasebenzisa iWW online ukusiza ngokudla engikudlayo. " - Lizzy, San Francisco, California
• Cross qeqesha ubuchopho nomzimba wakho. "Ohlelweni lwami lokwehlisa isisindo somshado, ngiqale ukwenza i-Exhale's Core Fusion, ehlanganisa ukufakwa kwesisekelo, i-Pilates, iLotte Berk Method, ukuqeqeshwa kwe-cardio yesikhawu, ne-yoga. Ukuya ekilasini kungikhuthaze ekubekeni kweqembu futhi ngigxile ekutholeni umzimba wonke ngokugxila ngokwengeziwe engqungqutheleni, okwakuyindawo engangibhekise kuyo. Ikilasi lihlanganisa ingqondo nomzimba ukuze luthuthukise inhlalakahle yabantu ngenkathi ngifeza izinjongo zami zokuqina komzimba — ukuzivocavoca umzimba okufanelekile okususa ikhanda lami ekuhlelweni okucindezelayo okuholela emshadweni! Ihora engilithandayo losuku futhi lingigcine ngilinganisela ngempela." - UStephanie, eNew York City
• Shayela iziqinisekiso. "Okungisebenzele kahle kakhulu ngaphambi komshado wami bekuwukuthola umuntu oziqeqeshela yena uqobo. Bengazi ukuthi ukuba nomuntu lapho ozongigqugquzela kuzongigcina ngiqhubeka. Bekungeyona nje kuphela ukuthi bekumnandi impela, kepha nomyeni wami (ngaleso sikhathi ayeshade naye) naye ube nezikhathi nami Ngaqala cishe izinyanga eziyisishiyagalombili ngaphambi komshado, ngenza iseshini eyodwa ngeviki nomqeqeshi wami, ngicubungula izinto njengoba usuku lusondela.Ngisho noma umuntu ebambekile ngemali, ngingancoma iphakethe elincane ukuze nje ufunde indlela yakho eduze nendawo yokuzivocavoca, yini esebenza kahle emzimbeni wakho, futhi uthole ukuqondiswa ukuze ukwazi ukuzenzela wedwa. " - UJaime, eHoboken, eNew Jersey (Sidlala umlingisi! Nakhu ukuthi ungakuthola kanjani umqeqeshi wakho ongcono kakhulu.)

Buyekeza kwe-