Ngisebenze ekuhlukaneni kwami ​​ngezinsuku ezingama-30 - Yilokhu Okwenzekile

-Delile

• Izinzuzo zokwelula nsuku zonke izinsuku ezingama-30
• Ngabe ukuzama ukuhlukanisa phakathi ezinsukwini ezingama-30 kulimaza umzimba wami?
• Umthetho wami ongu-1 uya phambili
• Nakhu ukuthi izinsuku ezingama-30 zihambe kanjani
• Isonto lokuqala: Ngabona ukuthi anginakuguquguquka kanjani
• Isonto lesibili: Ngilithathe kanye ngesikhathi
• Isonto lesithathu: Ngiphuthelwe usuku ngaluzwa
• Isonto lesine: Ngelula isikhathi eside futhi ngazizwa ngiqinile
• Ukuphela kokuhlolwa
• Ingabe kufanele ukwenze?

Izinzuzo zokwelula nsuku zonke izinsuku ezingama-30

Uyamazi lowo wesifazane othola ngempela "imbongolo otshanini" lapho equbula? Noma kuthiwani ngomuntu ombonile ekilasini le-yoga onama-bendy kufanele abe neposi eqanjwe kabusha ukumhlonipha? Angiyena omunye walabo besifazane.

Ngingokuphambene ngqo nokuguquguquka.

Angikwazi ukuthinta izinzwane zami, ngaphuka ngokufana lapho i-squat idinga i-TLC yangempela ye-hip, futhi umqeqeshi ongaphezu koyedwa we-CrossFit ungitshele ukuthi ukungakwazi kwami ​​ukuhamba nokuguquguquka kungivimbela ukuba ngibe ngcono, ngokushesha.

Ngakho-ke, egameni lezemidlalo nokuhamba okuthuthukile, ngaziphonsela inselelo (noma kunalokho, nganikela imisipha yami eqinile kanye ne-hip flexors) enselele yezinsuku ezingama-30 yokuhlukanisa. Esikhathini esedlule, ngike ngazama inselelo yezinsuku ezingama-30 yezingxabano, ngakho ngangazi ukuthi uma ngifuna ngempela ukwenza umehluko ohlala njalo, ukungaguquguquki kwakungukhiye.

Inyanga iqale ngemibuzo eminingi: Kungenzeka yini ukuthi i-monthlong foray nge-yoga mat yami, ezinye zinwebeke, nemizuzu eyi-10 kuya kwengu-15 ngosuku ingasiza ekubuyiseleni emuva imiphumela yenkambiso yami yokusebenza usuku lonke? Ngabe lokhu kuzosebenza, ngisho naku-yoga-antithetical self yami?

Ezinsukwini ezingamashumi amathathu kamuva, amahips ami ayekile ukuqhuma njalo lapho ngihlala phansi. Amadolo ami ayekile ukuqhekeka njengokugoqwa kwebhamu ngesikhathi sokuzivocavoca okugxile ezingubeni, futhi iqolo lami elingezansi lizizwa lingelutho “njoloba” maphakathi nosuku lwami lomsebenzi. Ukuma kwami ​​kushintshile futhi, okungenani ngokusho komngani wami ovela ejimini owangisola wangibheka phansi naphezulu wangisola wathi, "Ubukeka umude namuhla, GK".

Mayelana nokuthi ngingakwazi yini ukuhlukanisa kalula noma cha njengezinkanyezi ezi-bendy ozibona ku-Instagram, qhubeka ufunda ukuthola.

Ngabe ukuzama ukuhlukanisa phakathi ezinsukwini ezingama-30 kulimaza umzimba wami?

Nginamandla okuqeqesha, ukugijima, futhi ngenza iCrossFit njalo. Ngiphinde ngizame ukuthatha isigaba se-yoga okungenani kabili ngenyanga, ngakho-ke nginombono omuhle kakhulu wokuthi umzimba wami ungenzani futhi awukwazi ukwenzani.

Kodwa lapho ngifinyelela ingcweti yami yokuzivocavoca umzimba, ingcweti yomzimba uGrayson Wickham, i-DPT, i-CSCS, umsunguli weMovement Vault, wakwenza kwacaca ukuthi kunendlela eyiyo nendlela engafanele yokwenza inselelo enjengale.

"Lo ngumqondo omuhle, kepha udinga ukuqinisekisa ukuthi ungenzi kakhulu, ngokushesha okukhulu," esho. “Cabanga ngemisipha yakho efana namabhande enjoloba, ngokunwebeka ngokwemvelo. Uma uzelulela kude kakhulu ngaphambi kokuba zilungele, zinganqamuka, noma zilimale. ”

Umthetho wami ongu-1 uya phambili

Ungayiphoqi. Into yokugcina ebengiyifuna ukuzilimaza.

UWickham uphinde axwayise, "Indlela ozovala ngayo uqhekeko futhi uthole ukuguquguquka nokuhamba kuyinto ejwayelekile." Uluqhathanise nesikwati sami sangemuva: “Njengoba kukuthathe izinyanga eziyi-18 ukukhulisa isikwati sakho sangemuva esingamakhilogremu angama-30, lolu shintsho ngeke lufike ngokushesha. Noma ngisho isonto. Mhlawumbe kuzothatha izinyanga ezimbalwa ukuzelula njalo ukuziyisa lapho. Kodwa izinsuku ezingama-30 zanele ukubona intuthuko ethile, ”usho kanje.

Impela, kungenzeka ukuthi ubezama ukusiza ukunciphisa engikulindele. Kepha njengomdlali wasekolishi wangaphambili nomncintiswano wamanje we-CrossFit, ngikuthathe njengenselelo.

"Ngizohlukaniswa," ngazitshela lapho ngiGoogled izinhlelo eziku-inthanethi ezizongisiza nginqobe izinhloso zami futhi ngivuse ubugovu bami.

Iqiniso lokuthi i-Blogilates 30 Days & 30 Stretches to Splits Project inendlela esuselwa emphakathini (nge- # JourneytoSplits kanye #Blogilates ku-Instagram) nakanjani bekuyinto enhle kothile onjengami onomlando wezemidlalo yeqembu neCrossFit, eyaziwa vibe yayo ye- "Fit Fam".

Kepha ngaphambi kokuthi ngiphrinte uhlelo, ngishayele umqeqeshi we-yoga nomqeqeshi wokuhamba u-Alexandra Sheppard, CF-L1, 200hr Yoga Cert, ukuthola imibono yakhe.

"Ukuze ukwazi ukuhlukanisa, kufanele ube nemisipha eguquguqukayo, i-hip flexors, neminye imisipha emincane emilenzeni," esho.

Usuku ngalunye ngesikhathi senselelo kufanele wenze ukunweba okubalwe ku-1 kuye ku-5 (kokungu-30), ukwelulwa kwakho okuyisisekelo. Bese kuthi ngosuku 6, uzokwenza u-1 kuye ku-5 no-6, kuthi ngosuku lwe-18, uzokwenza u-1 kuye ku-5 no-18, njalonjalo, njalonjalo, ubambe ukwelulwa ngakunye umzuzu owodwa bese welula imizuzu eyi-10 ephelele. usuku. USheppard uqinisekisa ukuthi ukunwebeka okuhlukahlukene kule nselelo yezinsuku ezingama-30 bekuyinto enhle impela ngoba ukwelulwa ngakunye kungasiza ukukhomba yonke leyo misipha emincane.

Nakhu ukuthi izinsuku ezingama-30 zihambe kanjani

Lapho sengizinze kuhlelo, ngaluprinta futhi ngabeka izikhumbuzo zansuku zonke ngehora lesibili ntambama. Ngisebenza ekhaya futhi ngicabange ukuthi isikhathi sokwelula sasemini kungaba ikhefu elihle emsebenzini wami. Ngangikulungele ukuqala uhambo lwami lokuya esikhathini esizayo esibuhlungu futhi esiguquguqukayo.

Isonto lokuqala: Ngabona ukuthi anginakuguquguquka kanjani

Isikhathi: Imizuzu eyi-10 ngosuku

Uyasazi isisho esithi: Ngeke wazi ukuthi unesibindi kangakanani uze ubhekane nobunzima. Yebo, bengingazi ukuthi ngiguqukele kangakanani kuze kube yilapho ngibhekene nezinyathelo ezithile ezidinga ukuguquguquka. Hhawu.

Ngosuku lokuqala, i-alamu yami yaqhuma ngomsindo ofanayo engiwusebenzisa ukuvuka ekuseni. Lokhu kungithuse (i-pun bekungihlose kakhulu), ngaze ngagxuma esihlalweni sami ngagxumela amadolo ami edeskini lami. Ngokushesha ngishintshe isikhumbuzi sami sendandatho kuze kuphele inyanga ngaya kwesinye esinokuthula (ingoma kaBon Iver, uma kumele wazi).

Ngemuva kwalokho, ngikhanyise ikhandlela lami engilithandayo, ngageza ijean lami ngadonsa izigqoko zokugqoka ezigqokwa kuyo yonke indawo, ngathuthela kukhaphethi omkhulu (okuyinto emnandi kakhulu, empeleni iyi-yoga matt enkulu) kolunye uhlangothi lwami lokulala / ihhovisi / ukuhamba den, futhi ngabiza i-yogi yami yangaphakathi.

Emizuzwini eyi-10 elandelayo, ngangigoba, ngigoqa, ngidonsa, futhi ngafaka umzimba wami ezikhundleni umzimba wami owawungawujwayele nakanjani. Ngibambe isikhundla ngasinye umzuzu owodwa, njengokuyalelwa - obekuzwakala ngempela, njengomzuzu omude kunayo yonke empilweni yami. Ekupheleni kwaleyo mizuzu eyi-10, amahips ami azizwa ekhululeka kancane, kepha leyo mizuzu ibingelula.

Lonke isonto lokuqala lalifana ncamashi: Nsuku zonke ngo-2 ntambama, ngafaka inqubo yami yokusebenza kwekhompyutha kanye nokuphahlazeka kwe-caffeine ngokunwebeka okuhlukanisiwe.

UWickham uthi ikakhulukazi ngesonto lokuqala, kufanele nginake ukuthi umzimba wami wawuzizwa kanjani ngesikhathi sokwelulwa.

"Uma uzwa umuzwa wokuncinza noma ukungaphatheki kahle, phuma lapho uzolula khona uphinde uzame ukubuyela kuwo kancane," uyancoma. “Kwesinye isikhathi lokho kuyayisiza ukuthi izizwe ingcono. Uma kusabuhlungu, zama ukushintsha i-engeli kancane. Uma kwenzeka uzwa ubuhlungu obubukhali noma obuzwelayo, yima. ”

Kulelo sonto lokuqala kwadingeka ngenze ukulungisa okuningi. Kepha ngokuphela kwesonto, umzimba wami wazizwa ukhululeke ngokwengeziwe ukungena nokubamba ukuma ngakunye amasekhondi angama-60.

Isonto lesibili: Ngilithathe kanye ngesikhathi

Isikhathi: Imizuzu engu-15 (iminithi emihlanu yokufudumala + inselelo yemizuzu eyi-10) ngosuku

Isonto lokuqala, ngenze konke okusemandleni ukuthi ngingaphushi kanzima ngenkathi ngiselula. Kepha ngenxa yokuthi ngangibuhlungu kangakanani, ngakhathazeka ngokuthile kukhona okwakukhona. Ngigcina isithembiso sami kimi sokuthi angizukulimala, ngishayele uSheppard ucingo ukuze ngingene.

"Mhlawumbe weqa ngokweqile," esho lapho ngichaza ukuthi izinkalo zami bezizwa zibuhlungu futhi imisipha yami ibisezingeni nje lokufa nje. "Uphusha umzimba wakho emikhawulweni yalokho obekujwayele ukukwenza uma uzelula."

Ithiphu yokwelula: Njengalapho uqeqesha amandla, udala izinyembezi ezincane ezintanjeni zemisipha lapho welula ngokujulile, yingakho unobuhlungu, kusho uSheppard. Zifudumeze ngokulula okulula njengokufinyelela izinzwane zakho ngaphambi kokubhekana nezinkimbinkimbi kakhulu.

Uthe ngoba angibuzwanga ubuhlungu obubukhali, kungenzeka ukuthi bekungeyona inkinga enkulu, kepha ukuthi uma bengikhathazekile (futhi benginjalo!), Kufanele ngichithe imizuzu eyengeziwe ngifudumeza ngezinwele ezilula ngaphambi kokuthi ngingene kwezinye kokuyinkimbinkimbi ngokwengeziwe kusuka kukhalenda.

Ngakho-ke, ngingeze ukufudumala kwemizuzu emi-5 enkambisweni yami, ngikukhuphula ngemizuzu eyi-15. Futhi kwasiza.

Nganginobuhlungu obuncane ngokuzelula phakathi nalelo sonto lesibili, futhi ngangiqala ukubona ukuthuthuka okwengeziwe kokungena kwami ​​ekujuleni kwami ​​nasemaphethweni ami.

Isonto lesithathu: Ngiphuthelwe usuku ngaluzwa

Isikhathi: Imizuzu engu-15 (iminithi emihlanu yokufudumala + inselelo yemizuzu eyi-10) ngosuku

ISplit Challenge ithi, “Namathela ezinsukwini ezingama-30. Ungeqe usuku olulodwa. Ngiyathembisa? Uzongena kanjalo ekuhlukaneni. ” Ngosuku lwe-23, ngangihamba phambili.

Phakathi nezikhathi zokugcina, kusnuziwe ngo-2 ntambama izaziso, nohambo lokulanda udadewethu owayevakashile evela esikhumulweni sezindiza, imizuzu yami engu-15 yokwelula yaya ezansi kohlu lwami lwezinto okufanele zenziwe, ngabe sengilukweqa ngokuphelele.

Futhi ngokwethembeka, ngosuku lwama-24, ngaqonda ukuthi kungani umdali, uCassey Ho, ephikelela ngokungaguquguquki: Lezo zinweba zazizwa zinzima kakhulu ngemuva kosuku lokuphumula - ikakhulukazi i-lunge.

Ngichithe cishe imizuzu eyi-18 ngilula ngalolo suku, okusize nganciphisa ukuqina kokungazeluli ngayizolo. Ngabuyela “ezinhlelweni” zami ezazihlelelwe isonto lonke.

Isonto lesine: Ngelula isikhathi eside futhi ngazizwa ngiqinile

Isikhathi: Imizuzu engama-25: imizuzu engu-15 (iminithi emihlanu yokufudumeza + inselelo yemizuzu eyi-10) ntambama ngosuku, kanye nemizuzu eyi-10 ngemuva kweCrossFit

Ukuskrola ithegi #JourneytoSplits kwenze kwacaca ukuthi abanye abaphikisi babesondele kakhulu ekuqhekekeni kunami! Ngakho-ke, njengoba kusele isonto elilodwa enseleleni yami, futhi ngisekude kakhulu nenhloso yami yokugcina ukwahlukana, ngaphelelwa isineke. Nginqume ukungeza umdlalo wesibili wokunwebeka enkambisweni yami, ngemuva kokuzivocavoca.

"Ukwelula ngemuva kokuzivocavoca kuzokusiza uvule imisipha yakho ngokujula kancane, ngoba ifudumele kakhulu ngomsebenzi osanda kuwenza," kusho uSheppard.

Njengoba sekusele izinsuku ezintathu kule nselele, ngishaye i-back squat PR ngesikhathi seCrossFit. Le mpumelelo kungenzeka ukuthi ayizange iqondane nje. Izinqe eziqinile = impango ebuthakathaka. Omunye uthole ukuthi lapho abagijimi abanezinqe eziqinile bexakekile, kwenzeka ukusabela kochungechunge futhi behlise ukusebenza kwemisipha kuzo zombili i-hip flexors kanye ne-extensors (cabanga: ngempango).

Mhlawumbe ukuvula izinkalo zami ngaleyominye imizuzu embalwa ngosuku kungisizile ukukhulisa ukwenziwa kwemisipha ebhuthweni lami, okwaholela ekutheni ngigxishe isisindo esithe xaxa. Ngizobonga okhalweni lwami olusandaxegiswa ngesikhala sami esiqine ngokomlingo. Izandla zomkhuleko ngiyabonga, Blogilates.

Ukuphela kokuhlolwa

Angiyena umuntu ongasho ukuthi izinto zinokufaneleka uma kungenjalo. Kepha ngemuva kokunamathela kuhlelo amasonto ambalwa, ngabona umehluko osemthethweni! Futhi ngaphezulu kokukodwa.

Ukuhamba ngizungeze ifulethi lami, ngangizwakala ngingelutho olufana nolomoya ophukile endlini ehlaselwa abantu. Izinqe zami zazizwa zingakhathazeki kakhulu futhi zivuleke ngokwengeziwe phakathi nosuku lwami lokusebenza ngesikhathi ngihleli nangesikhathi seCrossFit, lapho engangihlala khona njalo.

Yize ngingahle ngingabiyeli phezulu esihlokweni sekhalenda futhi ngenze kabusha inselelo yokuqhekeka, kuningi engikufundile ngokunikela isikhathi esincane ukunweba zonke izinsuku nobuciko bokubekezela.

Kepha into enkulu engiyifundile ukuthi umkhuba wokuzinikela wokuzinikela uthinta kangakanani, kahle, konke! Ukuma kwami, ukusebenza kwami ​​ngesikhathi seCrossFit (njengoba ngishilo, i-back squat PR!), Izinga lami lezinhlungu nezinhlungu, futhi nokuthi kunzima kanjani ukugoba uthathe okuthile, njengebhulashi lezinwele, phansi.

Vele, sekuyizinsuku ezingama-30 kuphela, ngakho-ke cha, angigcinanga ekubetheleleni lokho kwehlukana futhi ukuguquguquka kwami ​​kusesekude nasekuzuzeni ilebuli "kuhle." Kepha angikwazi ukuzibuza ukuthi kungakanani ukuguquguquka kwami ​​okuzoqhubeka kuthuthuke uma ngifaka ekulula kusuka enseleleni kuya enkambisweni yami yokuqedela umsebenzi.

Ingabe kufanele ukwenze?

Ukuthi kufanele wenze inselelo yokuhlukanisa izinsuku ezingama-30 kuya ngezinjongo zakho. "Ukukwazi ukuhlukanisa kuyinjongo ebaluleke kakhulu," kusho uSheppard. "Ngiyabazi abantu abangakwazi ukuhlukanisa kodwa abanokuhamba ngokwanele nokuzivumelanisa nezimo ukuze bakwazi ukuhamba kahle, futhi baphile ngaphandle kokulimala."

Kodwa ukuba nezintambo eziguquguqukayo kanye namajoyini we-hip weselula kwenza okungaphezu kokunquma ukuthi uyi-bendy kangakanani. Njengoba uSheppard eletha ngokufanele: Izinzuzo ozithola ngokuguquguquka zingasiza ekuthuthukiseni ifomu, ububanzi bokunyakaza, ukusebenza, nokuvimbela ingozi yokulimala okuhlobene nomhlane wakho.

Ngichithe amashumi amabili nesigamu ngiqinisa lezi zinqa, impela kungathatha isikhathi eside kunezinsuku ezingama-30 ukuzikhulula! Kepha konke akulahlekile, noma ngabe angikwenzanga ngokuphelele ukwahlukana - ukuguquguquka kwami ​​kusengcono kunalokho okwakukhona, ngibonile ukuthuthuka kwangempela ekusebenzeni kwami ​​kokuqina, futhi ngizizwa nginjengomsubathi ophelele kakhulu Ngenze izinsuku ezingama-30 ezedlule. O, futhi ngishilo ukuthi ekugcineni ngingathinta izinzwane zami?

UGabrielle Kassel udlala ibhola lombhoxo, ugijimisa udaka, uhlanganisa amaprotheni-smoothie, ulungiselela ukudla, iCrossFitting, umbhali wezempilo waseNew York. Usengumuntu wasekuseni, wazama inselelo ye-Whole30, wadla, waphuza, wageza, wahlikihla, wageza namalahle - konke kwenziwa egameni lobuntatheli. Ngesikhathi sakhe samahhala, angatholakala efunda izincwadi zokuzisiza, ecindezela ibhentshi, noma enza i-hygge. Mlandele ku-Instagram.