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UFUNA ESI NGXELO SOKUFUMANA UKWESIMO SIHLALE KAHLE KUNYAKA OMTSHA? LANDELA LA MACEBISO KUMQEQESHI OMQEQESHI WOQINISEKISIWE—KUNYE NEMODELI YOMDLALO YEPOLO—ORAINE BARRETT
nguAmy Schlinger
NgoJanuwari, inkuthazo iza lula-unyaka omtsha, isimo sengqondo esitsha, konke oko. Kodwa inyanga okanye ezimbini, ke, libali elahlukileyo elo. Ubutsha buyaphela, inkuthazo iqalisa ukuphela, iqhosha lokusnuza liyakhala…. Enyanisweni, ngokutsho kolunye uqikelelo, ipesenti ezingama-60 ezipheleleyo zobulungu bejim azisetyenziswanga. Ukukunceda ukuba ungazifumani kwicala elingalunganga lalo manani-kunye nokufumana okuninzi kwingqokelela yePolo Sport-sabetha u-Oraine Barrett, owathi, ngaphezu kokuba ngumqeqeshi ofunwayo kwi-Equinox kwisixeko saseNew York. , Kwakhona imodeli yexesha elide likaRalph Lauren, ngeengcebiso zakhe malunga nokuhlala ufanelekile kunye nokugcina ukukhawuleza ukuya emva koJanuwari.
1. NGQONGILE
Tsiba ezo njongo zifana nokokuba "ukwehla emzimbeni" okanye "ukumila" ngokuthanda inani lokwenyani leeponti, okanye injongo ethile yokomelela “enokulinganiswa kwaye ilandeleke-kwaye kufuneka uyibhale phantsi,” ucebisa uBarrett. “Ndicela abathengi bam ukuba babe nencwadana yokubhala apho balandelela khona ubungakanani bobunzima ababusebenzisayo xa besenza umthambo, kunye nokuphindaphinda nokubala. Ukuba kule veki ubeka ibhentshi ye-50 pounds, kwiveki elandelayo ufuna ukukwazi ukubeka i-bench 55 pounds. Ukuba unamathela kwi-50 uya kudinwa kwaye udikwe kwaye awuzukwenza nkqubela phambili. " Kodwa ke yiba nengqiqo. "Ukuba awunayo imbali yokuzilolonga kwaye uthi uzakuya kwindawo yokuzivocavoca iintsuku ezisixhenxe ngeveki kwaye ulindele ukuba neepakethi ezintandathu kwiiveki ezimbini, uzibekela ukusilela."
2. QALISA NCINANE
Kulula ukutshisa xa uhamba kakhulu ekuqaleni. Qala kancinci kwaye usebenze ngendlela yakho ukuze ugcine irejimeni yokomelela. “Ungacingi ukuba uza kuba mkhulu kwaye ubone iziphumo kwiiveki ezimbini,” utshilo uBarrett. “Yimpazamo eyenziwa ngabantu abaninzi. Bayalibala ukuba utshintsho luthatha ixesha.” Ukwabeka umngcipheko wokuyeka ngenxa yokuba ukuzilolonga kuba nzima kakhulu okanye uyazenzakalisa. "Awufuni ukubekelwa bucala ekusebenzeni ngokupheleleyo, kwaye woyike kakhulu ukubuyela kwimithambo wakube upholile."
3. NGENA KWIGROOVE
“Ingqondo yakho iyadlala apha,” utshilo uBarrett. "Awunokusebenzela ukufikelela usukelo ukuba awunayo isiqhelo." Cwangcisa idinga kunye nomqeqeshi wakho ukuze akuncede uxhume-ukuqalisa ukomelela kwakho. “Akunyanzelekanga ukuba usebenze naloo mqeqeshi ixesha elide,” utshilo uBarrett, nangona ecebisa ukuba ixesha elide unako, ngcono. "Ekuphela kwento oyifunayo kukuseka inkqubo yokuzilolonga ekusebenzelayo." Kwaye ungawajongeli phantsi amandla omhlobo wokuzilolonga. “Bayakunceda ukuba uphendule,” utshilo uBarrett. Kwaye, incoko eqhubekayo oya kuba nayo malunga nempilo kunye neenjongo yenye oya kufuna ukuqhubeka nayo kuJanuwari odlulileyo.
4. QESHA IZISHULU EZININGI
UBarrett uthi: “Okukhona ufuna izihlunu ezingakumbi [okanye uzisebenzisa ngexesha elinye], kokukhona utshisa amanqatha amaninzi, ulahlekelwa bubunzima bomzimba, kwaye uyakha izihlunu. Uguqulo: iziphumo ezikhawulezayo! Umqolo oguquliweyo, apho usebenzisa izihlunu ezininzi ezingalweni zakho, emagxeni, nangasemva, okanye i-push-up, eyenza isifuba sakho, amagxa, imilenze kunye nombindi wakho zisebenze, zombini ziyimizekelo emikhulu yeentshukumo ezijolise kumaqela ahlukeneyo emisipha ngaxeshanye. . "Ukuba awuqinisekanga, cela umqeqeshi okanye uqhagamshelane nengcali yokuqina komzimba ukuze uqiniseke ukuba ubandakanya ezona ntshukumo zisebenzayo," wongeza uBarrett.
5. IFOMU YEMASTER
Ifomu efanelekileyo yinto yonke xa kuziwa ekusebenzeni. Ayikuncedi nje ukuba ufezekise iziphumo ozifunayo, ikwakugcina ukhuselekile kwaye ungonzakali. “Kufuneka ukwazi ukwenza umthambo ukuze uqhubele phambili. Ngaphandle koko, ukuba uqhubela phambili, uya kuyenza ngendlela ngaphandle kwefomu kunye nobuchule obufanelekileyo, ”utshilo uBarrett. Awuqinisekanga ukuba ubambe i-barbell ngokuchanekileyo okanye ukuba isifuba sakho siphakanyiswe ngokwaneleyo ngexesha le-squat? Sebenzisa izibuko zokuzivocavoca ukujonga indawo yakho okanye ubuze umqeqeshi ukuba awuqinisekanga malunga nokuhamba (okanye ukuqhubela phambili njani).
6. YITSHINTSHE
Xa uza nesicwangciso sakho sokufaneleka, qiniseka ukuba ayifani ngosuku-ngaphakathi kunye nosuku-ngaphandle. Ukungabi nantlukwano kunokubangela isithukuthezi, nto leyo enokukhokelela ekubeni ulahle isicwangciso sakho ngokupheleleyo. "Ufuna ukugcina umzimba wakho uqikelele," kuchaza uBarrett. "Ukudideka kwemisipha kunceda ukuvelisa utshintsho."
Iimodeli: Oraine Barrett, Jason Morgan kunye noKenneth Guidroz.
umthombo: uRalph Lauren
U-AMY SCHLINGER ngumbhali ozinze kwisiXeko saseNew York. Umsebenzi wakhe uvele kwiMagazini yeSHAPE, Ukomelela kwaMadoda, Izihlunu kunye noFitness HERS, kunye neSitayile sePilates.