ZAUNA
KARFI
INASO WANNAN HUKUNCI DON SAMUN SIFFOFIN TSIRA A CIKIN SABON SHEKARA? BIN WADANNAN NASIHA DAGA SHAFIN KOYARWA — DA MISALIN WASANNIN POLO — ORAINE BARRETT
da Amy Schlinger
A cikin Janairu, dalili yana zuwa da sauƙi - sabuwar shekara, sabon hali, duk wannan. Amma a cikin wata ɗaya ko biyu, da kyau, wannan labarin daban ne. Sabon abu ya ƙare, dalili ya fara dusashewa, maɓallin snooze yana nuna…. A zahiri, bisa ga wasu ƙididdiga, cikakken kashi 60 na duk membobin ƙungiyar motsa jiki ba a amfani da su. Don taimaka hana ku samun kanku a gefen da ba daidai ba na waccan kididdigar - kuma don samun mafi kyawun tarin Polo Sport — mun buge Oraine Barrett, wanda, ban da kasancewarsa mai horar da ake nema a Equinox a birnin New York. , Har ila yau, samfurin Ralph Lauren ne na dogon lokaci, don shawararsa game da kasancewa mai dacewa da kuma ci gaba da ci gaba bayan Janairu.
1. KASANCEWA TAUSAYI
Tsallake waɗancan burin na yau da kullun kamar "rasa nauyi" ko "samun siffar" don goyon bayan ainihin adadin fam, ko takamaiman maƙasudin dacewa wanda ke "mai iya aunawa da bin diddigin-kuma ya kamata ku rubuta shi," Barrett ya ba da shawara. "Ina tambayar abokan cinikina su sami faifan rubutu inda suke bin diddigin nauyin nauyin da suke amfani da su don motsa jiki, da kuma maimaita ƙididdiga. Idan wannan makon kana benching 50 fam, mako mai zuwa kana so ka sami damar benci 55 fam. Idan kun tsaya tare da 50 za ku gaji da gundura kuma ba za ku sami ci gaba ba." Amma ku kasance masu gaskiya, ba shakka. "Idan ba ku da tarihin yin aiki kuma kun ce za ku je dakin motsa jiki kwana bakwai a mako kuma kuna tsammanin samun fakiti shida a cikin makonni biyu, kuna saita kanku don gazawa."
2. FARA KANANAN
Yana da sauƙi don ƙonewa idan kun yi ƙarfi sosai a farkon. Fara ƙarami kuma ku yi aikin ku don ci gaba da tsarin motsa jiki. "Kada ku yi tunanin za ku yi girma kuma ku ga sakamako a cikin makonni biyu," in ji Barrett. “Wannan kuskure ne da mutane da yawa suke yi. Sun manta canji yana ɗaukar lokaci.” Hakanan kuna fuskantar haɗarin dainawa saboda motsa jiki ya zama mai ƙarfi ko kuma kuna cutar da kanku. "Ba kwa son a ware ku daga yin aiki gaba ɗaya, kuma ku ji tsoron komawa motsa jiki da zarar kun warke."
3. SHIGA WUTA
"Tunanin ku ya zo cikin wasa a nan," in ji Barrett. "Ba za ku iya aiki don cimma burin ba idan ba ku da tsarin yau da kullun." Tsara alƙawari tare da mai horar da kai don taimakawa tsalle-fara dacewa. "Ba dole ba ne ka yi aiki tare da wannan kocin na dogon lokaci," in ji Barrett, ko da yake ya ba da shawarar tsawon lokacin da za ku iya, mafi kyau. "Duk abin da kuke buƙata shine kafa tsarin motsa jiki wanda ke aiki a gare ku." Kuma kada ku raina ikon abokin motsa jiki. Barrett ya ce: "Suna taimaka muku yin lissafi." Bugu da ƙari, tattaunawar da za ku yi game da dacewa da burin shine wanda za ku so ku ci gaba da dogon lokaci a watan Janairu.
4. KARA RUWAN TSORO
"Yawancin tsokoki da kuke tarawa [ko amfani da su yayin motsa jiki ɗaya], yawan kitsen da kuke ƙonewa, nauyi da kuka rasa, da tsoka da kuke ginawa," in ji Barrett. Fassara: sakamako mai sauri! Layin jujjuya, inda kake amfani da tsokoki da yawa a hannunka, kafadu, da baya, ko turawa, wanda ke kunna ƙirjinka, kafadu, ƙafafu, da ainihin, duka manyan misalai ne na motsi waɗanda ke kaiwa ƙungiyoyin tsoka daban-daban lokaci guda. . Barrett ya kara da cewa "Idan ba ku da tabbas, ku tambayi mai horarwa ko tuntuɓi ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kuna haɗa mafi kyawun motsi," in ji Barrett.
5. SIFFOFIN MALAMAI
Tsarin da ya dace shine komai lokacin da yazo da motsa jiki. Ba wai kawai yana taimaka muku cimma sakamakon da kuke so ba, yana kuma kiyaye ku lafiya kuma ba tare da rauni ba. "Dole ne ku iya ƙware motsa jiki don ci gaba da shi. In ba haka ba, idan kun sami ci gaba, za ku yi hakan ta hanyar da ba ta dace da tsari ba, ”in ji Barrett. Ba tabbata ba idan kuna riƙe da barbell daidai ko kuma idan ƙirjin ku ya ɗaga sosai yayin tsuguno? Yi amfani da madubin motsa jiki don duba matsayinku ko tambayi mai koyarwa idan ba ku da tabbas game da motsi (ko yadda za ku ci gaba).
6. CUTAR DA SHI
Lokacin fito da shirin ku na motsa jiki, tabbatar da cewa ba iri ɗaya ba ne na rana da fitowar rana. Rashin bambance-bambance na iya haifar da gundura, wanda zai iya kai ku ga barin shirin ku gaba ɗaya. "Kuna so ku ci gaba da tsinkayar jikin ku," in ji Barrett. "Raunin tsoka yana taimakawa wajen samar da canji."
Model: Oraine Barrett, Jason Morgan da Kenneth Guidroz.
tushen: Ralph Lauren
AMY SCHLINGER marubuci ne a birnin New York. Ayyukanta sun fito a cikin SHAPE Magazine, Fitness Men's Fitness, Muscle & Fitness HERS, da Pilates Style.