GARA
SIMBA
UNODA KUTI SAMUSORO IYO INOPINDA MUCHINHU CHEKURAMBA ZVAKANAKA MUGORE ITSVA? TEVERA MAZANO AYA KUBVA KUMUDZIDZISI AKAZVIMBORERWA—UYE POLO SPORT MODEL—ORAINE BARRETT
naAmy Schlinger
Muna Ndira, kukurudzira kunouya nyore-gore idzva, maitiro matsva, zvese izvo. Asi mwedzi kana maviri mukati, zvakanaka, iyo nyaya yakasiyana. Hutsva hunopera, kukurudzira kunotanga kupera, bhatani rekutsinzinya rinodaidzira…. Muchokwadi, maererano nekumwe fungidziro, yakazara 60 muzana yevose nhengo dzegym inoenda isina kushandiswa. Kukubatsira kuti usazvitsvakire kudivi risiri iro renhamba-uye kuti uwane zvakanyanya kubva muunganidzwa wePolo Sport-takarova Oraine Barrett, uyo, kunze kwekunge ari mudzidzisi aitsvakwa paEquinox muNew York City. , zvakare inguva refu yeRalph Lauren modhi, kune zano rake rekugara wakagwinya uye kuchengetedza kukurumidza kuenda mushure meNdira.
1. NYANYA
Svetuka izvo zvibodzwa zvegeneric senge "kurasikirwa uremu" kana "kuwana muchimiro" uchifarira nhamba chaiyo yemapaundi, kana chakanangana nekusimba chinangwa icho "chinoyerika uye chinoteedzera-uye unofanira kuchinyora pasi," Barrett anopa zano. “Ndinokumbira vatengi vangu kuti vave nenotipadhi kwavanoona huremu hwavari kushandisa pakuita maekisesaizi, pamwe nekudzokorora nekuseta kuverenga. Kana svondo rino uri kubhenji mapaundi makumi mashanu, svondo rinotevera iwe unoda kukwanisa kubhenji mapaundi makumi mashanu. Kana ukaramba uine makumi mashanu uchaneta uye kufinhwa uye hauzofambire mberi." Asi iva anonzwisisa, chokwadika. "Kana iwe usina nhoroondo yekushanda kunze uye uchiti uchaenda kunzvimbo yekurovedza muviri mazuva manomwe pasvondo uye unotarisira kuva nemapaketi matanhatu mumavhiki maviri, uri kuzvigadzirira kukundikana."
2. TANGA MUDIKI
Zviri nyore kupisa kunze kana iwe ukaenda zvakanyanya kuoma pakutanga. Tanga zvishoma uye shandisa nzira yako kuti uchengetedze hutano hwako. "Usafunge kuti uchakura uye woona mhedzisiro mumavhiki maviri," anodaro Barrett. “Iko kukanganisa kunoita vanhu vazhinji. Vanokanganwa kuti shanduko inotora nguva. ” Iwe zvakare unomhanyisa njodzi yekukanda mapfumo pasi nekuti maekisesaizi anorema zvakanyanya kana kuti unozvikuvadza. "Iwe hausi kuda kubviswa pakushanda zvachose, uye kutya zvakanyanya kudzoka kuekisesaizi kana wapora."
3. PINDA MUGURUKO
"Mafungiro ako anotanga kushanda pano," anodaro Barrett. "Iwe haugone kushanda kurova chinangwa kana iwe usina maitiro." Ronga kusangana nemurairidzi wega kuti akubatsire kusvetuka-kutanga kusimba kwako. "Haufanire kushanda nemurairidzi iyeye kwenguva yakareba," anodaro Barrett, kunyangwe achikurudzira kuti kana uchikwanisa, zviri nani. "Chaunongoda chete kugadzira chirongwa chekurovedza muviri chinokushandira iwe." Uye usatore pasi simba reshamwari yekurovedza muviri. "Vanobatsira kuti uzvidavirire," anodaro Barrett. Uyezve, nhaurirano irikuenderera mberi iwe yauchava nayo nezve kusimba uye zvinangwa ndeimwe yauchazoda kuenderera mberi kwaNdira apfuura.
4. RUDZA MASULE AKAWANDA
"Paunowedzera tsandanyama dzaunotora [kana kushandisa panguva yekurovedza muviri kamwe chete], iwe unopisa mafuta akawanda, uremu hunoderera, uye tsandanyama yaunovaka," anodaro Barrett. Dudziro: mhinduro dzinokurumidza! Mutsara wakapidiguka, pauri kushandisa mhasuru dzakawanda mumaoko ako, mapendekete, uye kumashure, kana kusundira kumusoro, uko kunomutsa chifuva chako, mapendekete, makumbo, uye musimboti, ese ari maviri mienzaniso mikuru yemafambiro anonangana nemapoka emhasuru akasiyana panguva imwe chete. . "Kana iwe usina chokwadi, bvunza mudzidzisi kana bvunza nyanzvi yekusimbisa muviri kuti uve nechokwadi chekuti uri kubatanidza mafambiro anonyanya kushanda," Barrett anowedzera.
5. MASTER FORM
Fomu yakakodzera ndeye zvese kana zvasvika pakuita maekisesaizi. Kwete chete zvinokubatsira iwe kuzadzisa zvaunoda mhedzisiro, zvakare inokuchengetedza iwe wakachengeteka uye usina kukuvara. “Unofanirwa kugona kuita maekisesaizi kuti ufambire mberi. Zvikasadaro, kana ukafambira mberi, unozviita nenzira isina fomu nehunyanzvi,” anodaro Barrett. Hauna chokwadi kana iwe wakabata barbell nenzira kwayo kana kuti chipfuva chako chakasimudzwa zvakakwana panguva ye squat? Shandisa magirazi ejimu kuti utarise chinzvimbo chako kana kubvunza mudzidzisi kana usina chokwadi nezve mafambiro (kana kuti ungafambisira sei).
6. KUCHINJISA
Paunenge uchiuya nehurongwa hwako hwekusimba, ita shuwa kuti hausi mumwechete zuva-mukati uye zuva-kunze. Kushaikwa kwekusiyana kunogona kukonzera kufinhwa, izvo zvinogona kuita kuti iwe usiye chirongwa chako zvachose. "Iwe unoda kuchengeta muviri wako uchifungidzira, zvakare," anotsanangura kudaro Barrett. "Kuvhiringidzika kwetsandanyama kunobatsira kuunza shanduko."
Mienzaniso: Oraine Barrett, Jason Morgan naKenneth Guidroz.
kwakabva: Ralph Lauren
AMY SCHLINGER munyori anogara muNew York City. Basa rake rakabuda muSHAPE Magazine, Men's Fitness, Muscle & Fitness HERS, uye Pilates Style.