Uma ungakaze uthathe ikilasi lika-Barry's Bootcamp, kunezinto ezimbalwa okufanele uzazi: Kulungile ngokuphelele ukulungisa izisindo eziphakanyisiwe ukuze zihambisane nezinga lakho lokuqina, nakanjani uzofuna ukuletha ibhodlela lamanzi futhi lapho ugijima treadmill uzophoqeleka ngokuzumayo ukuthi ubheke ukuthi usekela kanjani (noma kimi, engasekeli ) ubhodisi wakho wezemidlalo udlula esibukweni esikhulu esibekwe unyawo kude.
Isihogo esingcwele, ngiwadinga kakhulu amabhodi ezemidlalo amasha, kwakuwukuphela kwento engangiyicabanga njengoba ngishiya ikilasi lami lokuqala. Kulandelwa ngokushesha, IN hle, duh, Abby, ugqoke ubhodisi wezemidlalo owuthenge unyaka omusha ekolishi cishe EMINYAKENI EYISHUMI edlule. Akudingekile ukusho ukuthi, iminyaka eyishumi yinde kakhulu ukuba ube nezimpahla eziningi zokugqoka, ingasaphathwa eyebhodi ojuluka kakhulu bese ucindezela imikhawulo yendwangu isikhathi ngasinye lapho uyigqoka. Kodwa kwangishiya ngizibuza ukuthi kangaki kufanele sishintsha izinsimbi zethu zezemidlalo?
Sibuze ochwepheshe, uMollie Barr, umphathi wephrojekthi wezimpahla zestudiyo zabesifazane kanye nobhodisi bezemidlalo Ibhalansi Entsha , kanye noJulianne Ruckman, umphathi womkhiqizo wezingubo zabesifazane nobhodisi e Brooks Ukugijima . Futhi impendulo ingase ishaqise futhi ikwethuse.
Getty IzithombeIzinto zokuqala kuqala, kufanele ngabe sishintsha kangaki izinsimbi zethu zezemidlalo? Impendulo emfushane: Njalo ezinyangeni eziyisithupha kuya kweziyi-12. 'Ngokujwayelekile, sincoma ukuthi ubhodisi wezemidlalo akufanele ugubhe usuku lokuzalwa,' kusho u-Ruckman, kodwa kuncike ohlotsheni lokujima olwenzayo nokuthi kangaki. Ukuqeqeshelwa nokugijima i-marathon kuzoguga ubhodisi ngokushesha kunokugijima okusheshayo noma i-yoga, futhi ngeshwa izinga lapho obhodisi bakho bezemidlalo balahlekelwa khona ukusebenza kahle nalo lihlobene ngokuqondile nokuthi makhulu kangakanani amathambo akho.
Singabona kanjani uma ama-bras ethu esedlule isikhathi sawo? Qaphela amalebula agugile namabhande aphansi namabhande angasanikezi ukungezwani ukuze asekele. 'Ukuhlola okulula ukudonsa ibhendi engezansi. Ukungamelani nokungazweli kusho ukuthi ubhodisi wakho usulungele ukuya empeshenini,' kuchaza u-Barr.
Ngaphandle kokusekela kancane, ingabe zikhona izingozi zokusebenza kubhodi wezemidlalo ophelelwe yisikhathi? Nakuba umphumela omubi oyinhloko uwukungakhululeki, ukuqhubeka nokusebenzisa kungalimaza izicubu zebele. 'Ngesikhathi sokujima izicubu zakho zebele kufanele zimelane nokunyakaza nomthelela omkhulu,' kusho u-Ruckman. 'Eqinisweni, lapho owesifazane egijima, izicubu zakhe zebele zinyakaza ngomfanekiso wesishiyagalombili. Ngaphandle kwezinga elifanele lokusekelwa, lokhu kunyakaza kungaholela ekuphatheni kabi futhi ngokuhamba kwesikhathi kungase kubangele ukuwohloka kwezicubu zamabele,' okungase kusho ukwelula nokuhlehla. Akukona impela ukubukeka iningi lethu elikufunayo.
Getty IzithombeIsifundo esitholiwe. Manje, singenza kanjani isiqiniseko sokuthi sithola ubhodisi wezemidlalo ozofanela izidingo zethu? Ukukhetha ubhodisi ofanele wezemidlalo kuncike ezintweni ezimbili ezibalulekile, umzimba wakho kanye nokujima kwakho. Njengoba uBarr echaza, 'Izicubu zamabele zawo wonke umuntu zihlukile. Labo abanezicubu zebele eziqinile bangase bakwazi ukuzilolonga ngokusekelwa okuncane futhi bazwe umnyakazo omncane noma ongekho nhlobo. Abanye (kungakhathaliseki ubukhulu benkomishi) bangase badinge ukusekelwa okwengeziwe.' Futhi uma wenza ukujima okunomthelela omaphakathi noma okuphezulu (okufana nokugijima, isibhakela, i-HIIT noma ukuphotha), uzodinga ngokuzenzakalelayo izinga eliphezulu lokusekela kunomuntu owenza ukujima okunomthelela ophansi (njenge-yoga, i-barre noma ukuqeqeshwa kwesisindo).
Kuthiwani ngokuqinisekisa ukuthi sikhetha usayizi ofanele futhi ofanele? Sinenhlanhla ngathi, iseluleko esivela ku-Barr no-Ruckman singafinyezwa kangcono ngohlu lokuhlola olunamaphuzu amane.
1. Qala ngebhendi engezansi. Ngenxa yokuthi lokhu kuyisisekelo sokusekelwa kukabhodi wezemidlalo, kubalulekile ukuthi ibhande eliphansi lilale liqondile futhi livikelekile. Akufanele igibele noma yikuphi, futhi akufanele kube lula ukuhambahamba.
2. Okulandelayo, bheka izinkomishi. Akufanele kuchitheke iqanda noma igebe, futhi uma ubhodisi unocingo lwangaphansi, kufanele uzungeze ibele ngalinye ngokulinganayo ngaphandle kokumpintshwa noma ukunyakazisa.
3. Lungisa izintambo. Kufanele kube nokushuba okuthile okugcina izintambo zisendaweni futhi zinikeze ukwesekwa okwengeziwe, kodwa akufanele nakanjani zimbe (noma zishelele, ngaleyo ndlela). Uma izintambo zingakwazi ukulungiswa futhi zingahlali kahle, khona-ke lobo bhula wesitayela cishe awusilungele isimo somzimba wakho futhi kunokuba uzame omunye usayizi, kufanele ubheke eyodwa kusikwe esihlukile.
4. Gxuma manje! Kufanele ukwazi ukugxumela phezulu naphansi ekamelweni elifanelekayo ngaphandle komnyakazo omncane.
Akhona amazwi okugcina okuhlakanipha ngaphambi kokuthi siphume siyogcwalisa iqoqo lethu? 'Yeqa isomisi! Ukushisa okudlulele kuzobhidliza indwangu futhi kufinyeze izinsuku zokukhazimula kukabhodi wakho,' kusho u-Barr. Ungasebenzisa futhi okokugeza okukhethekile kwezingubo zemidlalo ebhekana ngokuphumelelayo namabhaktheriya asuka kumjuluko ukuze akhulise isikhathi eside sobhodisi bakho. Mayelana nokuthi bangaki obhodisi bezemidlalo okufanele ube nabo ekhabetheni lakho, 'umthetho ojwayelekile esithanda ukuwulandela ukuthi kufanele okungenani ube nezinsimbi zezemidlalo ezintathu ozithandayo, phakathi kokushintshana kwakho,' kunezela u-Ruckman.
Kuzwakala sengathi sekuyisikhathi sokuphatha amantombazane akho ngokuthile okusha (futhi empeleni okusekelayo). Thenga ezinye zezitayela zethu ze-sports-bra eziyintandokazi ngezansi.
THENGA MANJE Brooks Running Rebound Racer sports bra
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THENGA MANJE Ibhodi yezemidlalo entsha yeBalance Power
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THENGA MANJE Ubhodisi wezemidlalo weReebok Pure Move
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THENGA MANJEOKUhlobene: Obhodisi Bezemidlalo Abangcono Kakhulu Bobhuti Abakhulu
