"Reverse Resolutions" Iwe Unofanirwa Kuita Iri Idzva Idzva

Zvemukati

• "Handisi kuzotanga kuenda kugym nguva dzose kutanga muna Ndira."
• "Ini handisi kuzosvetuka dessert, uye handisi kuzozvinyima ini."
• "Muchokwadi, ini handitomboenda kuchikafu. Uye ndine chokwadi chekuti handichaverenge macalorie."
• "Handisi kuzoedza 'kunzwa toned.'
• "Ini handizove muranda wechiyero."
• Ongororo ye

Kurera huremu uye kugwinya kusarudzika zvinozivikanwa nekuti hazvishande-saka vanhu vanofanirwa kugadzirisa kuzviita zvakare gore rega. Inguva yekumisa iyo-isingabudirire kutenderera uye edza chimwe chinhu chitsva gore rino: Kana iwe uchinyatsoda kubudirira, tora zvaunofunga iwe unofanirwa kuita, uye ita zvakapesana chaizvo. Aya "maverse resolution" anoita izvo-kutendeuka echinyakare zvipikirwa zvetsva topsy-turvy, nehunyanzvi- uye nesainzi-inotsigirwa zvikonzero zvekusarudza mugwagwa usingafambi. Verenga pamusoro pezvivimbiso zvishanu zvinokatyamadza zvinonzwika sezvisingaite asi zvinonyatso kukubatsira kuonda pasi uye kugadzira kwenguva refu. (Ona: Maitiro Ekunamatira Kugadziriso Yako YeGore Idzva Kana Kukundikana Kuchioneka Kwave Pedyo)

"Handisi kuzotanga kuenda kugym nguva dzose kutanga muna Ndira."

Wese munhu (hazvo, anenge munhu wese) anosarudza kutanga kurova jimu anowira mungoro mune imwe mwedzi-zvinoenderana neimwe ongororo, kusvika makumi matanhatu muzana enhengo nyowani hadzishandiswi, uye kupinda kunodzoka kune vanowanzo gwinya vanonyanyisa muna Kukadzi. .

Imwe tsananguro ingangodaro yekudonhedza-kure: kukuvara. Miviri mizhinji inofamba ichienda kugym haina kugadzirira kufamba kwavachaita ikoko, anodaro Aaron Brooks, nyanzvi yebiomechanics uye muridzi wePerfect Postures muAuburndale, MA. Usati watanga chirongwa chekusimbisa muviri, zvakakosha kuti uone kushomeka kwemhasuru uye kusaenzana uye wozvigadzirisa usati wadenha muviri wako nekudzidziswa kukuru.

Kusaenzana kwakawanda kwemuviri kunogona kunetsa kuona-hudyu imwe yakakwira kupfuura imwe, ibvi rakatenderedzwa mukati, kana pelvis yakarereka zvisirizvo-uye zvinogona kukonzera kukuvara kana kunonoka kufambira mberi kwako mujimu. Nhungamiro yakaita The Athletic Body in Balance inogona kukubatsira iwe kuwana kushaya simba iwe pachako, uye kuita ekugadzirisa kurovedza kumba, nepo Rinoshanda Movement Screening-rakasimbiswa pachako murairidzi anogona kuita bvunzo uye kuraira zvakafanana mafambiro (uye kuongorora kufambira mberi kwako) kukubatsira iwe kuenda munzira-kubvunza kune yako jimu kana paine varairidzi iva nechitupa, kana shandisa chishandiso ichi chekutsvaga kutsvaga chiri pedyo newe.

Mukati memavhiki mashoma, iwe unenge wakagadzirira kugadzirisa mafambiro achaita kuti uve wakasimba uye wakaonda gore rino, uine njodzi shoma yekukuvara uye maitiro ari nani ekuwedzera mhedzisiro. Ah, uye yekurovedza muviri ichave isina kuzara panguva iyoyo, futi. (Iwe unogona zvakare kurova iyo yekurovedza muviri muna Zvita-zvinenge zvisina kunyanya kubatikana uye iwe unowana kusvetuka-kutanga pane zvinangwa zvako. Uyezve pane zvimwe zvakatowanda zvekutangisa yako New Year resolution kutanga.)

"Ini handisi kuzosvetuka dessert, uye handisi kuzozvinyima ini."

Zvakajairika kuti kusvetuka dhizeti kunongokuita kuti uude zvakanyanya, asi sainzi inoratidza izvi: Mune ongororo ya2010 yakaburitswa mumagazini Kufutisa, dieters avo vairambidzwa kudya kamudyo kadiki vaiwanzosara "vachida" kupfuura avo vairuma zvihwitsi. "Dieters yaive nechishuwo chakasimba chisina dhizeti," anodaro Dawn Jackson Blatner, RD, chipangamazano wezvekudya muChicago. Kusvetuka "kunodzorera shure." (Uchapupu: Uyu Dietitian Akatanga Kudya Dessert Zuva Nezuva uye Akarasika 10 Pounds)

Saka usadonhedze masiwiti kana iwe uchida kubudirira: vagovane kuita mabhakiti maviri uye ukunde zvishuwo zvako. "Bucket one is decadent-molten chocolate cake, red velvet cupcake. Aya masiwiti ekushamwaridzana chete," anodaro. "Paunenge uri kunze neshamwari kana pane zuva, idya izvo. Nakidzwa nazvo, tandara, uye unakirwe." Asi pahusiku hwenguva dzose, ramba uine madhirikiti emazuva ese-izvo Blatner anodana "michero yakanakisa," yakadai sebhanana rakaomeswa nechando "soft service" kana apuro inodziya yakachekwa ine applie pie spice. Chimwe nechimwe cheizvi chinogutsa zino rinotapira, Blatner anoti, uye inosanganisira bhonasi-mavitamini, zvicherwa, uye faibha izvo zvinogona kukuchengetedza uzere.

Kana dhizeti isiri kushaya simba kwako, shandisa iri zano kune chikafu chaunoda. Chinokosha ndechokuwana zvinhu zvaunogona kuita zvine musoro mukati memiganhu yako, uye uchawana kubudirira. "Kana iwe usingakwanisi kurarama pasina chikafu cheChinese, asi iwe unogona kucheka chikamu chako nehafu uye kuwedzera mune zvinovaka muviri, ita izvozvo," anodaro Valerie Berkowitz, RD, mutungamiriri wezvokudya zvinovaka muviri paCenter for Balanced Health.

"Muchokwadi, ini handitomboenda kuchikafu. Uye ndine chokwadi chekuti handichaverenge macalorie."

Mubvunzo hausi kana iwe waedza kudya, asi vangani-hazvisi kuti hauna kuwana yakakunakira iwe, anodaro Blatner. Ndiko kuti hakuna wakarurama. "Dai vakashanda, vanhu vangadai vasina kutsvaga chinotevera," anodaro. "Vanhu vazhinji vanotoziva zvinhu zviri mumabhuku ekudya. A diet is information. But you want transformation." (Yakabatana: Nei Uchifanira Kurega Kudya Kunodzivirira Kamwe uye Kwese)

Panzvimbo pekufunga nezvekuzvinyima pachako, kana kuverenga mapoinzi, kana macalorie, dzidza kuzvivimba, anodaro. "Kuti uenderere mberi nekubudirira, iwe unoda kuvaka chivimbo mauri, kwete mubhuku kana [koriori-kuverenga] app," Blatner anodaro. "Haufanire kuziva macalorie. Unofanirwa kuziva kuti izvo zvauri kudya izvozvi hazvisi kukushandira. Kana iwe ukadya zvishoma zvishoma pane zvauri kudya, uye nekuvandudza kunaka kwechikafu zvishoma zvishoma ... nekuita izvozvo, unoderedza macalorie.

"Pukuta ndiro yako yakachena kuitira Gore Nyowani-kutanga nemufananidzo mutsva wako, uye edza kudya zvakasununguka," Berkowitz anowedzera. "Idya izvo zvaunoziva iwe unofanirwa kunge uchidya, kwete chikafu chakazadzwa neshuga kana additives kana preservatives." Panzvimbo pekuverenga macalorie, tarisa pakuita zvinhu zvine hutano sekudya mimwe miriwo uye kuchengetedza zvikamu mukutarisa. "Mwedzi mitanhatu kubva zvino, [ungangonzwa kunge] mumwe munhu," Blatner anodaro.

"Handisi kuzoedza 'kunzwa toned.'

Muchokwadi, mhasuru "toni" inongoreva kusimudzira kwetsandanyama yako, kwete kuti inooneka kana kuunyana sei. Asi dambudziko harisi neshoko-iri neisina-huchenjeri hunowanzo huchenjeri hwekuti vangani vanhu vanosvika pakuwana muviri wakaonda wavanoshuvira.

"Zvese zvaunonzwa mujimu nezvekuti yakakwira sei reps yekutarisa yakaonda, yakaderera reps yehuwandu," anodaro Nick Tumminello, mudzidzisi ane simba uye anogadzirisa muFlorida uye director wePerformance University. Asi hausi iwo mufananidzo wakazara.

Zvinoenderana nekutsvaga, iyo nzira yehypertrophy-yakakura mhasuru-ine gumi nemaviri kusvika makumi maviri masere e8 kusvika 15 (kana kupfuura) reps pasvondo. Iri zano rinowedzera iyo yakazara nguva iyo tsandanyama dzako dziri pasi pekushushikana, uye tsandanyama "pombi" iyo inouya kana tsandanyama dzako dzakazara neropa mushure menguva yakareba seti - zvese zviri zviviri zvinofanirwa kuve nechekuita nekuchengetedzwa kwehypertrophic kuwana, anodaro Tumminello. Paunoita mapfupi, maseti anorema (e6 reps, semuenzaniso), mhedzisiro yacho inonyanya neuromuscular-yako mhasuru icharamba ichikura zvishoma, asi inosimba zvakanyanya.

Asi hazvireve kuti iwe unofanirwa kudzivirira refu seti kana iwe uchida kudzivirira kuwanda. Kune 'toned' mhinduro iwe yaunogona kuona, senge yakasimudzwa butt uye akarenda maoko, iwe unofanirwa kukudziridza iwo mamhasuru ane akakwira reps. Zvemhasuru iwe zvaunoda kusimbisa nekuda kwehutano, koriori kupisa, kuonda nyama, uye kurasikirwa kwemafuta, asi iwe haudi kuti zviitwe, senge musana wako uye quads, mapfupi reps ndiyo nzira yekuenda. (Hezvino chaizvo nei kusimudza zvirema zvinorema zvisingaite kuti iwe uwedzere kumusoro.)

"Ini handizove muranda wechiyero."

Hatisi kuti usvetuke chikero pamwe chete-chokwadi, zvidzidzo zvinoratidza kuti unofanirwa kuzviyera wega zuva rega rega kuti uwane mibairo yakanaka. Masayendisiti kuMinnesota akawana kuti dieters aitsika pachiyero zuva nezuva akarasikirwa zvakapetwa kaviri huremu kupfuura avo vaizvirema zvishoma kazhinji, kana kunzvenga chikero zvachose.

Asi nhamba dzinogona kutsausa: Pazuva rekutanga rekuenda kumwedzi kwako, semuenzaniso, iwe unenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchi dzidza . Kazhinji, sekumwe kuongorora kuchizviisa, huremu hwako hunoenderana ne "kujairika kwekuchinja-chinja" -zvichireva kuti dzimwe nguva dzimwe nguva UNONYENGESA.

Chidzidzo: Tsvaga dzimwe nzira dzekuyera. Tenga tepi yekuyera uye ita kuti uchengetedze chiuno chako, chipfuva, chidya, mhuru, ruoko, uye kunyange zviyero zvechiuno. Kana munhu achidzika, fara, uye kana vamwe vakwira, tsvaga iyo yakananga munzira kwayo. Kana sarudza chidimbu chembatya icho chiripo panguva ino. Kana yatanga kunzwa kusununguka, uri kufambira mberi. Kana chidimbu chakasimba chikatanga kukwana zvirinani, unenge wakananga munzira kwayo, zvakare-zvisinei nekuti chiyero chinoti chii. (Kurudzirwa nekukunda kusiri kwechiyero kubva kuvakadzi chaivo.)

Ongororo ye