Timagawana nanu kuchokera kwa ophunzitsa bwino omwe amaphunzitsa bwino kwambiri, osayiwala kusamalira thupi ndi malingaliro awo mosamala.
Yesani kuchita masewera olimbitsa thupi
"Pakanthawi kochepa, ndimagwira ntchito ndi mpweya wanga. Ndimayesa kuyeseza kupuma kwa 4-7-8 [kupuma kwa masekondi anayi, kugwira kwa masekondi asanu ndi awiri, ndiyeno nkutulutsa mpweya kwa zisanu ndi zitatu] kangapo pa ola kuti ndichepetse kupsinjika ndi kuwongolera dongosolo lamanjenje la parasympathetic.” - Matt Delaney, Wogwirizanitsa Zatsopano ndi Wophunzitsa Club Equinox ku New York.
Khalani odziyimira pawokha
"Zinanditengera zaka zambiri, koma moona mtima ndimawona kukhala olimba ngati mwayi wodzipangira ndekha ndikulola mphamvu zanga kunditsogolera, kuyang'ana zofooka ndi malingaliro achifundo. Ndikafunika kupuma panthawi yochita masewera olimbitsa thupi, zonse zili bwino. Ndine wamphamvu kuposa chaka chapitacho, sichoncho? Ndi bwino kudzikakamiza kuti “inde, ndingathe” kusiyana ndi kuopa kulephera kapena kudziona ngati simuli bwino ngati simuchita zomwe mukufuna. Masewera amalingaliro anu amakhudza momwe mumamvera komanso momwe mumagwirira ntchito, choncho nthawi zonse ndimaonetsetsa kuti mawu anga amkati akuwongolera, okonzeka kuthana ndi vutolo, koma okonzeka kukondwerera mphindi iliyonse ya ntchito yomwe ndagwira. " - Emily Walsh, mlangizi ku kalabu ya SLT ku Boston.
Kutenthetsa, kuziziritsa ndi kumwa
"Ndimasamalira thupi langa pochita masewera olimbitsa thupi ndisanayambe masewera olimbitsa thupi komanso kutambasula bwino pambuyo pake. Nthawi zonse ndimakhala ndi madzi kuti ndikhale wopanda madzi. ” - Michelle Lovitt, mphunzitsi waku California
Tulukani pa instagram ku masewera olimbitsa thupi
"Chisamaliro chachikulu chomwe ndingachite panthawi yolimbitsa thupi ndikulola malingaliro anga kukhala 100% pochita masewera olimbitsa thupi. Ndinayenera kukhazikitsa lamulo loti sindimayankha maimelo, kuyang'ana malo ochezera a pa Intaneti, komanso kusacheza panthawi yolimbitsa thupi. Ngati ndingakondedi kuchita masewera olimbitsa thupi, moyo wanga umakhala wosangalatsa.” - Holly Perkins, Woyambitsa Women's Strength Nation, nsanja yolimbitsa thupi pa intaneti.
Dzifunseni nokha chifukwa chiyani mukuchitira izi
"Ndikaphunzitsidwa, nthawi zonse ndimadzifunsa chifukwa chake ndikuchita izi, zomwe ndikuchita komanso momwe zimandipangitsa kumva. Sindine munthu wokonda manambala, choncho ndimayang'anitsitsa momwe ndikupita ndikudzilimbikitsa kuti ndipitirizebe." - Eli Reimer, mlangizi wotsogolera ku kalabu ku Boston.
Yang'anirani thupi lanu
“Njira yabwino yodzisamalira pamene mukuchita masewera olimbitsa thupi ndiyo kukhala ozindikira ndikumvetsera thupi lanu. Musanyalanyaze zizindikiro zake. Ndimatambasula minyewa yonse imene ndimagwira ntchito polimbitsa thupi ndipo ndimayesa kukaonana ndi wotikita minofu kamodzi pamwezi ngati n’kotheka.” - Scott Weiss, wothandizira thupi komanso wophunzitsa ku New York.
Valani yunifolomu yomwe mumakonda
“Ndimaganizira zimene ndimavala. Ndikudziwa kuti zikumveka zopusa, koma ndikamva bwino zovala zanga ndikupeza zida zoyenera pakulimbitsa thupi kwanga, ndimapita kunja. Ngati ndivala zomwe sizindikwanira, zothina kwambiri kapena zokhala ndi nsalu zopyapyala (monga zovala za yoga), kulimbitsa thupi kumalephera. ” -Reimer.
Sinkhasinkha
“Ndimadzipereka kwambiri pa kusinkhasinkha kwanga, komwe ndimachita m’mawa ndi madzulo. Zimandipangitsa mutu wanga kukhala wabwinobwino. Ndikofunika kwambiri kuti ndigwire ntchito pazokambirana zanga zamkati ndikudzikumbutsa kuti ndilankhule ndi anthu ena mothandizidwa ndi chikondi. Nditha kudumpha mwachangu ndikapanda kuyang'anitsitsa. Koma ndikamapita, maganizo anga amandithandiza kukhala ndi moyo wosangalala komanso kuchita zambiri tsiku lililonse. Ndipo thupi langa likuyenda bwino.” - Perkins
Sungani zolemba
“M’maŵa uliwonse ndimalemba m’buku langa lachiyamikiro ndikundandalika zinthu zitatu zimene ndayamikira m’maola 24 apitawa, ndipo ndimaŵerenganso bukhu la Ulendo Wopita Kumtima limene mnzanga anandipatsa. Zimandithandiza kuti ndikhale ndi maganizo oyenera ndisanayambe tsiku lotanganidwa ndipo ndimayamba kukhala wodekha.” - Emily Abbat, Wophunzitsa Wotsimikizika
Chithunzi
"Kujambula ndi chithandizo changa. Ndinachipanga kukhala chosangalatsa zaka zingapo zapitazo ndipo chakhala chizoloŵezi changa cha tsiku ndi tsiku kuyambira pamenepo. Zimandipatsa mwayi woti ndichoke pa ndandanda yanga yanthawi zonse ndikusochera pang'ono m'dziko londizungulira. Zinandithandizanso kuchoka paukadaulo, chifukwa maso anga nthawi zonse amangoyang'ana zithunzi zosangalatsa ndipo satsatiranso foni. ” - Delaney
Pezani Zokonzekera
“Ndimasunga ntchito yanga, nyumba yanga ndi malo ophunzitsira kukhala aukhondo. Kupanda zinthu zambiri kwatsimikiziridwa kukuthandizani kukwaniritsa zambiri ndikuwongolera zolinga zanu. ” – Weess
Dziyeseni nokha Lamlungu
“Dzifunseni Lamlungu lililonse, “Kodi ndichita chiyani kuti ndisamalire malingaliro ndi thupi langa sabata ino? Kodi ndingawonjezere zina pazochitika zanga za tsiku ndi tsiku zomwe zingandithandize kukhala omasuka? Kodi ndingachotse china chake chomwe sichikundikwanira? Kuchira ndi kupumula nthawi zambiri amaiwala mwendo wachitatu wa mpando wamiyendo itatu. Tikadzisamalira tokha ndikuwona kusintha komwe kumapindulitsa thanzi lathu, timasiya zolimbitsa thupi zathu ndikulowa moyo waumwini ndi wantchito, kupuma ndi kuchira. " – Alicia Agostinelli
idyani bwino
"Kudzisamalira ndekha kunja kwa maphunziro ndikudya zakudya zathanzi, zakuthupi, komanso zosakonzedwa. Ndizofunikira kwambiri pamlingo wa mphamvu zanga, kugwira ntchito kwamaganizidwe komanso kumveka bwino m'masabata anga otanganidwa ndikugwira ntchito ndi ine komanso makasitomala anga. " - Lovitt
Chitani china chake tsiku lililonse chomwe chimakusangalatsani
“Ndimadalira njira zambiri zosiyanasiyana kuwonjezera pa kuchita masewera olimbitsa thupi kuti ndisakhale ndi nkhawa komanso kudzisamalira. Ndimalemba mu diary yanga, kuwonera makanema abwino, kupita koyenda ndikujambula zithunzi. Ndimaonetsetsa kuti ndikuphatikizapo zinthu zina pamoyo wanga zatsiku ndi tsiku zimene zimandibweretsera chimwemwe ndi chikhutiro.” - Sarah Coppinger, Mlangizi wa Panjinga.
Dzukani msanga
“M’kati mwa mlungu, ndimaika alamu yanga kwa mphindi 45 kufika pa ola limodzi ndisanafunikire kudzuka kuti ndisangalale ndi nthawi yabata, kumwa khofi wothira pansi, kusangalala ndi chakudya cham’mawa chopatsa thanzi, ndi kulemba m’buku langa la zochitika. Ndine mwini bizinesi yaying'ono ndipo masiku anga amatha kukhala aatali komanso achisokonezo. M'mawa ndimadzipatsa chidwi. Zimandithandiza kuti ndiyambe tsikulo pang’onopang’ono.” - Becca Lucas, mwiniwake wa Barre & Anchor.
Ife tsopano tatero! Lembetsani!