KHALANI
ZOTHANDIZA
MKUFUNA KUGANIZIRA KUTI KUKHALA MAWIRIKO KUKHALA BWINO M’CHAKA CHATSOPANO? TSATANI MLANGIZO AWA KUCHOKERA KWA WOPHUNZITSIRA WOPHUNZITSIDWA—NDI POLO SPORT MODEL—ORAINE BARRETT
ndi Amy Schlinger
Mu Januwale, chilimbikitso chimabwera mosavuta-chaka chatsopano, malingaliro atsopano, zonsezo. Koma mwezi umodzi kapena iwiri, ndiye nkhani yosiyana. Zachilendozi zimatha, zolimbikitsa zimayamba kuzimiririka, batani la snooze likuwoneka…. Ndipotu, malinga ndi kuyerekezera kwina, 60 peresenti ya umembala wonse wa masewera olimbitsa thupi sagwiritsidwa ntchito. Kuti tikuthandizeni kuti musadzipezere mbali yolakwika ya chiŵerengero chimenecho—ndipo kuti mupindule kwambiri ndi gulu la Polo Sport—tinamenya Oraine Barrett, amene, kuwonjezera pa kukhala mphunzitsi wofunidwa pa Equinox ku New York City. , ndi chitsanzo cha nthawi yayitali cha Ralph Lauren, chifukwa cha malangizo ake oti akhalebe olimba komanso kuti apitirizebe kuyenda pambuyo pa January.
1. KHALANI NDENDE
Dumphani zolinga zachibadwa monga "kuchepetsa thupi" kapena "kukhala bwino" mokomera chiwerengero chenicheni cha mapaundi, kapena cholinga chenichenicho cholimba chomwe chili "chotheka komanso chotheka - ndipo muyenera kuchilemba," Barrett akulangiza. "Ndimafunsa makasitomala anga kuti akhale ndi cholembera momwe amawonera kuchuluka kwa kulemera komwe akugwiritsa ntchito pochita masewera olimbitsa thupi, komanso kubwereza ndi kuwerengera. Ngati sabata ino mukupanga benchi mapaundi 50, sabata yotsatira mukufuna kukhala bench mapaundi 55. Ngati ukhala ndi zaka 50 utopa komanso wotopa ndipo supita patsogolo. " Koma dziwani zoona. "Ngati mulibe mbiri yochita masewera olimbitsa thupi ndipo mukunena kuti mupita ku masewera olimbitsa thupi masiku asanu ndi awiri pa sabata ndikuyembekeza kukhala ndi mapaketi asanu ndi limodzi m'milungu iwiri, mukudzipangitsa kuti mulephere."
2. YAMBANI POYAMBA
Ndi zophweka kuwotcha ngati mupita molimbika poyamba. Yambani pang'onopang'ono ndikukonzekera njira yanu kuti mupitirize kukhala ndi thanzi labwino. "Musaganize kuti mukupita patsogolo ndikuwona zotsatira m'milungu iwiri," akutero Barrett. "Ndi kulakwitsa komwe anthu ambiri amapanga. Amayiwala kuti kusintha kumatenga nthawi. ” Mumakhalanso pachiwopsezo chosiya chifukwa masewera olimbitsa thupi amakhala olemetsa kwambiri kapena mumadzivulaza. "Simukufuna kusiya kuchita masewera olimbitsa thupi, komanso kuchita mantha kwambiri kuti mubwererenso kukachita masewera olimbitsa thupi mukachira."
3. LOWANI MU POPHUNZITSA
"Maganizo anu amabwera kuno," akutero Barrett. "Simungagwire ntchito kuti mukwaniritse cholinga ngati mulibe chizoloŵezi." Konzani nthawi yokumana ndi mphunzitsi wanu kuti akuthandizeni kuyamba kuchita masewera olimbitsa thupi. "Simuyenera kuchita masewera olimbitsa thupi ndi mphunzitsi ameneyo kwa nthawi yayitali," akutero Barrett, ngakhale akuwonetsa kuti ngati mungakwanitse, zimakhala bwino. "Zomwe mukufunikira ndikukhazikitsa pulogalamu yolimbitsa thupi yomwe imakuthandizani." Ndipo musachepetse mphamvu ya mnzanu wolimbitsa thupi. Barrett anati: “Zimakuthandizani kuti muziyankha. Kuphatikiza apo, zokambirana zomwe mudzakhala nazo zokhuza kulimba komanso zolinga ndi zomwe mukufuna kupitilizabe Januware.
4. Bweretsani minyewa YAMBIRI
Barrett anati: “Mukapeza minofu yambiri [kapena kuigwiritsa ntchito pochita masewera olimbitsa thupi], mumawotcha mafuta ambiri, mumataya thupi, ndiponso mumamanga minofu. Kumasulira: zotsatira zachangu! Mzere wokhotakhota, pomwe mukugwiritsa ntchito minofu ingapo m'manja mwanu, mapewa, ndi kumbuyo, kapena kukankhira mmwamba, komwe kumayambitsa chifuwa chanu, mapewa, miyendo, ndi pachimake, zonsezi ndi zitsanzo zabwino kwambiri zamayendedwe omwe amayang'ana magulu osiyanasiyana a minofu nthawi imodzi. . "Ngati simukutsimikiza, funsani wophunzitsa kapena funsani katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuphatikiza zoyenda bwino," akuwonjezera Barrett.
5. MASTER FORM
Mawonekedwe oyenera ndi chilichonse pankhani yochita masewera olimbitsa thupi. Sikuti zimangokuthandizani kuti mukwaniritse zomwe mukufuna, komanso zimakutetezani kuti musavulale. "Muyenera kukhala wodziwa bwino masewera olimbitsa thupi kuti mupite patsogolo. Kupanda kutero, ngati mutapita patsogolo, muchita izi m'njira yopanda mawonekedwe ndi njira yoyenera, "akutero Barrett. Simukudziwa ngati mukugwiritsira ntchito barbell molondola kapena ngati chifuwa chanu chakwezedwa mokwanira panthawi ya squat? Gwiritsani ntchito magalasi ochitira masewera olimbitsa thupi kuti muwone komwe muli kapena funsani wophunzitsa ngati simukudziwa za kusuntha (kapena momwe mungapititsire).
6. SINTHA
Mukamapanga dongosolo lanu lolimbitsa thupi, onetsetsani kuti sizili zofanana ndi tsiku ndi tsiku. Kupanda kusiyanasiyana kungayambitse kunyong'onyeka, zomwe zingapangitse kuti musiye dongosolo lanu kwathunthu. "Mukufuna kuti thupi lanu likhale longoganiza," akufotokoza motero Barrett. "Kusokonezeka kwa minofu kumathandizira kusintha."
Zitsanzo: Oraine Barrett, Jason Morgan ndi Kenneth Guidroz.
gwero: Ralph Lauren
AMY SCHLINGER ndi wolemba yemwe amakhala ku New York City. Ntchito yake yawonekera mu SHAPE Magazine, Men's Fitness, Muscle & Fitness HERS, ndi Pilates Style.