Incwadi Evulekele Abesifazane Abazizwa Bengeyona Eyabo EGym

-Delile

• Ungapheli amandla
• Gxila endleleni ozizwa ngayo.
• Giya phezulu.
• Thola i-pal.
• Buyekeza kwe-

Ngisanda kuthola ukwenza ama-squats egumbini lesisindo eligcwele ngokuphelele amadoda. Ngalolu suku oluthile, ngangigqoke nqunu ngamadolo nginqunu emlenzeni wami wesobunxele ukusiza ukugcina imithambo yesicabucabu ebingihlupha kusukela ngikhulelwe ngaphansi kohlobo oluthile lokulawula. Mina oneminyaka engamashumi amabili nanhlanu ubudala ngabe ngikhathazekile kakhulu ukuthi ngingakwazi ukuvela-bezogqoka ama-leggings amade noma ahlale ekhaya. I-DGAF eneminyaka engamashumi amane nanye. Nginama-squats okumele ngiwenze.

Kwabesifazane abaningi, ijimu ingaletha ukungavikeleki okuningi. Usayizi-10, oneminyaka engu-34 ubudala ogijima isigamu semarathoni muva nje uvumile kimi, "Lapho ngisekilasini lokuqina leqembu, ngichitha amaphesenti angu-75 alo ngizibuza ukuthi ngingumuntu omkhulu kunabo bonke ekamelweni, noma ngikhathazekile ngalokho. abantu bacabanga ukuthi, 'Kungani esihogweni aze azihluphe?' "Sivumela izinkathazo ezibangelwe ngamasiko njengokuthi" Ingabe amafutha ami ayagiya ngaphansi kwesikhindi sami? " usicindezele ekuqondeni kwitreadmill ekhoneni. USimon Cowell wethu wangaphakathi uyakhala ukuthi i-Warrior II yethu ayisoze yakhanyiselwa futhi yafana ne-swan njengaleyo ye-Lululemon-clad yogi eseduze kwethu, ngakho-ke sizibeka emgqeni ongemuva-noma sihlale ekhaya kusofa. Ucwaningo lwamuva nje lwe-International Health, Racquet & Sportsclub Association luthole ukuthi abesifazane banamathuba aphindwe kabili kunamadoda okuyeka iklabhu yabo yezempilo ngenxa yento yokwesatshiswa, futhi banamathuba aphindwe kabili okungajoyini ijimu ngenxa yokuthi "sebephelelwe yisimo sokucabanga Mayelana nakho." Ucwaningo lwaseBrithani lubonisa ukuthi amaphesenti angama-75 abesifazane base-U.K.

Ngakho-ke noma ngubani ophethe i-stretch mark, umqulu wamafutha, kanye nengxenye yomphefumulo angazwelana nowesifazane owathathwa yifoni kaDani Mathers ngoJulayi ka-2016. Uma kwenzeka uyiphuthelwe, i-Playboy Playmate Dani Mathers, 30, ngesihluku wabhala isithombe senqunu sika owesifazane osekhulile egumbini lakhe lokungena eLos Angeles LA Fitness, "Uma ngingakwazi ukukubona lokhu nawe awukwazi,"ngaphambi kokuwuthumela ku-Snapchat. Lesi sithombe sasihlonyiswe nge-selfie of Mathers, isandla esimbozwe i-glove-clad esimbozwe ngomunwe siboshwe emlonyeni wakhe, njengokungathi ukubona nje kowesifazane ohamba ze enezilinganiso ngaphandle kwase-38-24-34 kwakungokuthile kuwufanele ukwethuka.

UMathers usanda kugwetshwa iminyaka emithathu evivinywa futhi wayalelwa ukuba aqedele amahora angu-30 omsebenzi womphakathi njengesijeziso ngenxa yephutha lakhe lenkundla yezokuxhumana (kanye nesithunzi somuntu). Lapho indaba iqala ukuphuka, ngiyakhumbula ngishaqekile-isisulu besimane sinaka ibhizinisi laso, sigeza egumbini lokushintshela ngemuva kokuzivocavoca. Indawo yokuzivocavoca ingaba nzima ku-psyche yethu, kodwa igumbi lokungena ejimini ligcwele ukukhathazeka; uvame ukubingelelwa yisikali lapho ungena (kwesinye isikhathi ezimbili), futhi lezo zibani ze-fluorescent ezimbi zibonakala ziphethe ingilazi ekhulisayo kuze kufike ku-cellulite yakho. Ngubani ongakaze azame ukulunguza ukuze abone ukuthi sihlangana kanjani eduze kowesifazane ekhabethe eliseduze nathi-ingabe ama-boobs akhe ahla njengami? Senzani isisu sakhe ngempela ibukeke ngaphansi kwalesi sikibha?

Ungapheli amandla

Esinye sezizathu ezenza abaningi bethu bazizwe bedinga i-Xanax ngaphambi kokushaya ibhola le-Bosu ukuthi izinkundla zokuxhumana ziguquke zaba uhlobo lwesibuko esinobuthi, kusho uRebecca Scritchfield, R.D., umbhali wencwadi. Umusa Womzimba: Guqula Impilo Yakho Ukusuka Ngaphakathi Ungalokothi Usho Ukudla Futhi. "Abantu bathumela isibhamu esibuhlungu kakhulu, esithwetshulwe kakhulu abangasithola, kanye ne-humblebrag, njengokuthi, 'Ngiyabonga kakhulu ngaleli kilasi le-yoga namuhla.' I-Instagram igcwele imishwana yokubamba i-fitspo efana nokuthi 'Ukujuluka ukukhuluphala nje ukukhala.' Uyazibona lezo zithombe bese ucabanga ukuthi, 'Hhayi, ngiyisicefe ngoba angisebenzi namhlanje.' " , ngisho nokuphazamiseka ekudleni.)

Ngicabanga ukuthi ukukhathazeka ngokuzivocavoca umzimba nakho kungahle kuvele kubulili obusekhona kwezemidlalo eminyakeni engama-42 ngemuva kwesihloko IX. Abashayi besilisa baqashwa ngonya ngamanyuvesi aphezulu, banikezwa izinkontileka zamaRandi ayizigidi eziningi uma sebekwenzile okuhle, futhi banikezwa amadili okuvumela aletha amahloni; Inkundla yezemidlalo yabesifazane ivame ukufana namadolobha ayizipoki, futhi ukungafani ebangeni labo lokuhola akunakwenzeka ukukuziba. Ukubuyekezwa kwezifundo eziyishumi nambili kutholwe ukuthi, ekilasini lejimu, intsha yesifazane ibika njalo izizwa ibandlululwa ozakwabo besilisa abalawula izinto zokusebenza, noma amasoka abaxwayisayo ukuthi bazobukeka benganakile uma bedlala imidlalo. Ngisho nemizimba yabasubathi besifazane abayiziphukuphuku engaphephile ekuhlolweni. Umzimba kaSerena Williams '(killer) ugxekwa njalo, futhi lapho isithombe solwandle sabadlali bomzimba weTeam USA uSimone Biles, u-Aly Raisman, noMadison Kocian bekhuphuka ku-Instagram, ama-troll ahlasela i-abs yabo abayisebenzele kanzima.

Isiko lanamuhla elinobuthi lokuzivocavoca lingazizwa libi kakhulu kwabesifazane abasindayo, kusho isishoshovu sokwamukela amafutha uLindy West, umbhali we Shrill: Amanothi avela kowesifazane onomsindo. "Izindawo eziningi zokuzivocavoca zinezikhangiso nabantu ababheke phansi ama-roll abo anonile futhi bahwaqabele ubuso," kusho uWest. “Cabanga ungena esakhiweni lapho wonke umuntu ongaphakathi esebenzela umgomo walo hhayi Kubukeka njengawe. "Njengokungathi uTeyana Taylor ukugudla ebhentshini lesisindo sikaKanye ngentambo akusishayanga ngokwanele. Impela, kube khona inqubekela phambili. Ukumaketha okusha" akukho ukwahlulela "kusondela kuzindawo zokuzivocavoca ezidumile njengePlanet Fitness neCrunch ( kanye nokunyakaza okufana nomkhankaso we-This Girl Can wase-UK, okhuthaza abesifazane babo bonke osayizi, ubudala, namakhono ukuthi basebenze) kuyasiza, kepha kusesekude ukuthi kwenziwe.

Hhayi-ke, besifazane, sekuyisikhathi sokuwususa lowo msindo, uphenye iskripthi, bese uvumela amafulegi akho amafulegi anezinyosi anemigodi. Kungo-2017. Ukunyakaza kokuqina komzimba kusebenza ngokugcwele: ULena Dunham, u-Ashley Graham ... ngisho noBarbie walilahla igebe lakhe lamathanga. Singabesifazane abanamandla, abahlakaniphile, futhi asikho isizathu sokugwema isigaba sakho sokufaneleka se-boutique ngenxa nje yokuthi awubukeki njenge-Athleta mannequins.

Lapha, uhlelo lwakho olunezinyathelo ezintathu lokususa ukukhathazeka kwe-sweat-sesh.

Gxila endleleni ozizwa ngayo.

Yeka ukwenza ukuzivocavoca mayelana nokunxeshezelwa ("Ngidinga ukukhansela i-pizza ne-rosé izolo ebusuku") noma ukuziqhayisa ("Imbongolo yami ibukeka iyisinengiso kule bikini"), futhi uyeke ukuphatha umzimba wakho njengentukuthelo efanele ukudunyiswa kuphela uma ivuliwe zihlanze noma uzihlambulule ngokwama-khalori. Esikhundleni salokho, u-Scritchfield uphakamisa ukuthi, gxila emiphumeleni engathandeki yokuzivocavoca, njengokulala okuqinile kwedwala amahora ayisishiyagalombili olala ngemuva kwekilasi le-HIIT eliyinselele noma indlela imizuzu engu-30 ye-Pilates ikwenza uzizwe sengathi uphila, uphefumula inyimfu yokhuni enikeza uvemvane olukhazimulayo lwe-Snapchat. umqhele.

Zama ukubeka phambili ukusebenza namandla ngaphezu kokubukeka lapho usebenza. Lokhu kuthatha ukuzijwayeza (ngisasebenza kukho ngokwami) kepha khumbula ukuthi empeleni, ngokweqiniso, akekho obheke kuwe. Abanye besifazane ekilasini lakho le-yoga elishisayo elinesisindo balinde impilo ethandekayo, njengawe. (Uma owesilisa ekugqolozele futhi kukwenza ungakhululeki, mazise yena noma ijimu yakho.)

Giya phezulu.

Kwesinye isikhathi igiya lokuzivocavoca elifanele yikho konke okudingayo ukuze uzizwe ngephuzu. Ngokwami, ngithemba ukuthi indlela yokubona nge-mesh legging ngeke iphele ngoba ingenza ngizizwe ngi-sexy kancane ngenkathi ngijuluka. Kumqeqeshi osenesikhathi eside eqenjini uJennifer Ferguson wasePortland, OR, edlala ibhola elincanyana, elincanyana ngenkathi ehola amakilasi e-Spin ne-boot-camp aqala ukumkhipha, ngakho-ke wawusebenzisa njengesikhuthazo sokwakha umugqa we-super-soft, underwire amabhande ezemidlalo amahhala anamapayipi amancane akhishwayo (abizwa nge-cheekful Bras.) Kunemigqa eminingi yokugqoka yokuzivocavoca enakekela lonke uhlobo lomzimba noma ukungazethembi ngaphansi kwelanga, futhi. ISuperfit Hero inikela ngokubandakanya, igiya lokusebenza ngosayizi XS kuye ku-4L; inkampani enosayizi omkhulu iTorrid inomugqa wonke wezingubo ezisebenzayo. Noma, yisho nje ukuthi isikulufa futhi ugqoke ubhodisi wezemidlalo omubi, njengalokhu umkhankaso wokuqina wokulwela ukusiza ufuna ukwenze: Uhlelwe yiMovemeant Foundation, ukhuthaza abesifazane ukuthi baziphonsele inselelo ngokuzivocavoca kubhodisi wabo wezemidlalo emphakathini njengendlela ukukhuthaza ukuzamukela kanye nezinga elisha lobuhle-elingenazo nhlobo izindinganiso.

Thola i-pal.

Usazabalaza? Bhudi phezulu. U-Ada Wong, umphathi wephrojekthi yezezakhiwo eSan Francisco, uthole umdlandla ngokusebenza nabangani ahlangana nabo kusuka kuFat kuya ku-Finish Line, umphakathi osekelayo osebenzayo, futhi owakhiwe ngabantu bazo zonke izinhlobo nobukhulu. Ngo-2016, uWong, ozichaza njengosayizi omkhulu, waqedela umjaho odluliswa ngamamayela angama-200 nabanye abantu abangu-11, ngamunye wabo wehlise isilinganiso samakhilogremu ayikhulu. Okulandelayo ohlwini lwakhe: Ukugijima iChicago Marathon ngo-Okthoba.

Ubudala buyasiza, futhi. "Iminyaka eminingi, ngangigwema ukuya ukudansa, i-yoga, noma amakilasi okuzivocavoca ngoba ngangizizwa ngizicabangela, kungathi angimncane ngokwanele noma nginekhono ngokwanele, futhi sengathi wonke umuntu wayengahlulela," kusho uCandace Walsh, 44, umhleli wephephandaba. I-Santa Fe, eNew Mexico. "Kodwa lokho bekuwumbono wami siqu. Ukukhula kwangifundisa ukuthi wonke umuntu ugxile kakhulu ekusebenzeni kwakhe. Manje, ngiyabuthanda ubudlelwane bekamu lokuqeqeshwa kanye nendlela i-PiYo engenza ngizizwe iqine ngayo. Nginoziro F's enginganikeza mayelana nokuthi noma ubani uyangahlulela. ekubukekeni kwami. Ukujima kuzwakala kumnandi."

Buyekeza kwe-