Ashley Graham o senotse mokete oa hae o mocha, empa "oa khale" ka Roller Skating
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Ntle le ho ba mofumahali ea nang le 'mele, Ashley Graham ke motho ea mpe ka ho fetisisa sebakeng sa boikoetliso. Mokhoa oa hae oa ho ikoetlisa ha o tsamaee phakeng mme Instagram ea hae ke bopaki. Moqolo o potlakileng phepong ea hae 'me u tla fumana livideo tse ngata tsa siling ea hae e sutumetsang, ho leka lisebelisoa tse ntle tsa boikoetliso le ho etsa marokho a matle ka mekotla ea lehlabathe (leha papali ea hae ea lipapali e hana ho sebelisana).
Moetso ona ha o tšabe ho leka lintho tse ncha, ekaba-hopola ha a paka hore yoga ea moeeng ke tsela ho thata ho feta kamoo e shebahalang ka teng?
Hona joale, Graham o se a na le thahasello e 'ngoe ea ho ikoetlisa (kholofel?): Ho thellisa lehloeng. Ka poso e ncha ea Instagram, mohlala o ile oa arolelana video ea hae ea ho sesa serapeng sa boikhathollo, mohlomong haufi le ntlo ea batsoali ba hae Lincoln, Nebraska, moo a neng a lula a le mong nakong ea COVID-19. Sekotwana se bontša Graham a ntse a thelelisa ka ho itlosa bolutu a bile a ntse a thothomela, a apere tanka e tšoeu e alameng holim'a bra ea lipapali, a kopantsoe le marikhoe a matšo a khale a baesekele. (E amanang: Ashley Graham a ke ke a emisa ho bua ka papali ena ea lipapali e etselitsoeng li-boobs tse kholo)
Ha e le hantle, Graham o ntse a thellelitse maqhubu a hae mme a ea letsatsing lipakeng tsa liboka tsa Zoom, o ile a kenya letsoho ho sehlooho sa poso. Karolo e molemohali? Haesale a sebelisa li-skate tseo a nang le tsona ho tloha sekolong se phahameng. O ngotse: "Hoeletsang sehlopheng sa ka sa '05," a eketsa ka ho re ho thellisa ka seqhoqho ke "takatso e ncha" (ea khale ea khale). "
Ha ho na ho latola hore Graham o etsa hore ho thelelisa ka lirolara ho shebahale joalo ka monate, empa ho joalo ha e le hantle ho nka e le boikoetliso? Litsebi li re heck e. Beau Burgau, C.S.C.S., mokoetlisi oa matla le mothehi oa GRIT Training, o re: "Ho thellisa 'meleng e ka ba mamello e matla haholo, matla le ho ikoetlisa."
Ho ea ka chebo ea matla, ho thellisa ka ho thellisa haholoholo ho shebella 'mele o ka tlase, ho sebetsa li-quads, glutes, flex flexers le mokokotlong oa morao, ho hlalosa Burgau. Empa e boetse e phephetsa sepheo sa hau. Mokoetlisi o re: "U tlameha ho sebelisa mokokotlo oa hau ho tsitsisa, e leng ho thusang ho ntlafatsa botsitso, taolo le tšebelisano. (Ke ka hona matla a mantlha a leng bohlokoa haholo.)
Mabapi le mamello, ho thelelisa ka rolara ke boikoetliso bo matla ba aerobic, re sa bue ka boikoetliso ba 'mele bo nang le phello e tlase, Burgau o phaella ka ho re. Phetolelo: likotsi tse fokolang tsa likotsi ha li bapisoa le mefuta e meng ea Cardio, joalo ka ho matha. Burgau oa hlalosa: "Ho thellisa ka metsing ke motsamao o metsi." "Haeba foromo ea hau e nepahetse, ho bonolo haholo manonyellong a hau ha ho bapisoa le ho matha, moo ho sisinyeha ho pheta-pheta, ho sisinya ho ka bang thata lethekeng le mangoleng."
Karolo e molemohali? Ho fumana melemo ena, ha ua tlameha ho tšoenyeha haholo ka matla a hau, ho bolela Burgau. Oa hlalosa: "Joalo ka ho matha, ho thata ho boloka lebelo la ho matha ha o ntse o thellisa." "Kahoo ho fumana lebelo le lumellanang le bolokang pelo ea hau e phahame ho nepahetse."
Bakeng sa phephetso e ngata, leka "sprints" ka nako le lirolara tsa hau, ho fana ka maikutlo a Burgau. O re: "Karo-karolelano ea 1: 3 ea ho sebetsa le ho phomola e tla etsa hore pelo ea hau e pompehe 'me e tsose matla haeba ke seo u se batlang," o re. (Related: Boikoetliso ba nako ea Koetliso bakeng sa Ha U le Nako e Khutšoane haholo)
Empa pele u tšoara li-skate tsa hau, etsa bonnete ba hore u na le lisebelisoa tse loketseng tsa tšireletso. Ho sa tsotelehe hore na u setsebi sa ho thellisa kapa u lula u roetse helmete ('me, bakeng sa tekanyo e ntle, mekotla ea litsoeng le mekotla ea lengole) ha u ntse u thellisa ke senotlolo. ICYDK, likotsi tsa hlooho ke sesosa se ka sehloohong sa lefu le bokooa likotsing tse amanang le ho thella ka li-roller skating (ho phaella tabeng ea ho palama libaesekele, skateboarding, le ho palama scooter), ho latela Johns Hopkins Medicine. Ntlha ea bohlokoa: Ha ho mohla u tla sireletseha haholo. (Related: Helmete ena ea Smart Cycling e Mothating oa ho Fetola Polokeho ea Libaesekele ka ho sa Feleng)
Seo se boletse, ha feela o ntse o ikarabella, ho thellisa ka leqhoa e ka ba mofuta o motle oa Cardio ho fapana le mesebetsi e kang ho matha, ho palama baesekele, kapa le selikalikoe — mme melemo ea eona e feta feela ho kena ka har'a pelo ea hau. Burgau oa hlalosa: "Ho thelelisa ho hloka ho hokahanya 'mele oa kelello hobane ke tsebo e ithutoang. "Ho tsamaea le ho matha ho tla ka tlhaho le ka tlhaho, empa kaha ho roala skating ke mokhoa o ithutoang, ho u boloka u le teng le hona joale, ho etsa hore e be mokhoa o motle oa ho itloaetsa ho ba le kelello."