Amabele akho abuhlungu kunye namathanga akho abuhlungu aya kukubulela.

Uyazi xa abantu besithi “nxiba ukuze uphumelele”? Ewe, oko akupheleli nje eofisini. Oko ukunxibayo ejimini kuchaphazela ngokupheleleyo ukusebenza kwakho.

Loo bra yezemidlalo eneminyaka eli-10 ubudala, okanye i-cotton T oyinxibileyo ukususela kwisikolo samabanga aphakathi, inokwenza ukuzilolonga kube nzima, kwaye ide ibangele umonakalo emzimbeni wakho.

Nantsi into ekufuneka uyikhuphe kwikhabhathi yakho yokuzilolonga, manani:

1. Iimpahla zekotoni eziyi-100%

Ewe, uphando lubonisa ukuba iimpahla zekotoni azinuki kangako njengeempahla ezenziwe ngokwenziwa, kodwa “ikotoni ifunxa yonke i-ounce yokubila, nto leyo ekwenza uzive ngathi unxibe itawuli emanzi,” utshilo uChad Moeller, umqeqeshi wobuqu oqinisekisiweyo.

Okukhona impahla imanzi ngakumbi, kokukhona kunokwenzeka ukuba iintsholongwane ziya kukhula—ingakumbi ukuba uyinxibile ixesha elide, utsho uNavya Mysore, MD, ugqirha kwi-One Medical eNew York. Kwaye “ukuba kukho iindawo ezivulekileyo zesikhumba ezivezwa kwiimpahla zokuzilolonga ezizaliswe ziintsholongwane, oko kunokukhokelela kusulelo lwefungus kwindawo yokuzilolonga,” ucacisa. Endaweni yekotoni, khetha amalaphu akhupha umbilo enzelwe ukuzilolonga.

2. Iibras eziqhelekileyo okanye iibras zemidlalo ezinwetshiweyo

Ngenxa yothando lwamabele akho, musa ukunxiba ibra eqhelekileyo xa usiya ejimini. Iibra zezemidlalo ezindala eziqinileyo ezine-elastic eyoluliweyo nazo zimbi. “Ukuba awunxibi ibra exhasa ngokwaneleyo ukuzilolonga, ukujija ayisiyiyo yodwa into ekufuneka uyixhalabele,” utshilo uDarria Long Gillespie, MD, unjingalwazi oncedisayo kwiklinikhi kwiYunivesithi yaseTennessee School of Medicine. “Ukuba unesifuba esiphakathi ukuya kwesikhulu, intshukumo inokukhokelela kwintlungu emqolo ongasentla nasemagxeni emva kokuzilolonga.

Ingasathethwa ke into yokuba, “kunokubangela ukuba izicwili zebele zoluleke, ziwonakalise kwaye zonyuse amathuba okuba ugobe kwixesha elizayo,” utshilo uGillespie.

3. Iimpahla Eziqinileyo Kakhulu

Impahla yokucinezela, eyenzelwe ukuvumela intshukumo ngelixa icinezela izihlunu, ilungile. Kodwa impahla encinci kakhulu okanye exineneyo kakhulu nangayiphi na indlela? Oko kunokwenza umonakalo omkhulu kunokuba kuncede.

FUMANA IILEGGING EZIGQIBELELEYO

Iibhulukhwe zokuzilolonga ezilungileyo kuzo zonke iintlobo zokuzilolonga

“Impahla akufuneki iqine kangangokuba ithintele intshukumo—njengeebhulukhwe ezimfutshane okanye iileggings ezenza kube nzima ukuba ugobe okanye wehle unxibe i-squat epheleleyo okanye iihempe ezikuthintela ekuphakamiseni iingalo ngaphezulu,” utshilo uRobert Herst, umqeqeshi oqinisekisiweyo wobuqu kunye nomdlali ophakamisa amandla.

“Kwakhona, impahla akufuneki iqine kakhulu kangangokuba ithintele ukuhamba kwegazi.” Ibhulukhwe encinci kakhulu inokubangela ukuqaqamba kwemilenze, ngelixa iibrasi zemidlalo eziqinileyo zinokubangela ukuphefumla kwakho, utsho uMysore. Iibhulukhwe ezimfutshane ezithintelayo zinokubangela ukukrweleka kwangaphakathi kwamathanga, nto leyo enokubangela usulelo.

4. Iimpahla Ezinkulu Kakhulu

“Awufuni ukufihla umzimba, kuba umqeqeshi wakho okanye umqeqeshi kufuneka abone ukuba uza kukuvavanya,” utshilo uConni Ponturo, umsunguli we-Absolute Pilates Upstairs eWoodland Hills, CA. “Ngaba umqolo ude, ngaba izisu zibambene, ngaba iimbambo ziyaphuma, ngaba usebenza kakhulu kwizihlunu ezingalunganga?”

Wongeza athi: “Iimpahla zokuzilolonga namhlanje zenzelwe ukunceda umzimba uhambe ngendlela engcono,” ngoko ke fumana impahla ekufaneleyo, kwaye oziva umhle ngayo—ukubonakala umhle yibhonasi nje.