如何重新啟動(dòng)你的鍛煉計(jì)劃:讓我們打好基礎(chǔ)

如何重新啟動(dòng)你的鍛煉計(jì)劃:讓我們打好基礎(chǔ)

After time off from exercising, it's understandable if you're having a hard time getting motivated. You may even feel a bit bad, but I'm here to say it's important to go easy on yourself.

經(jīng)過(guò)一段時(shí)間的鍛煉，如果你很難獲得動(dòng)力，這是可以理解的。你可能會(huì)覺(jué)得有點(diǎn)不好受，但我想說(shuō)的是，對(duì)自己放松一點(diǎn)很重要。

Even if you start ever so slowly, know that returning to a workout routine means you'll soon get those feel-good serotonin and dopamine boosts from exercising.

即使你開(kāi)始鍛煉的速度很慢，要知道恢復(fù)鍛煉的習(xí)慣意味著你很快就會(huì)從鍛煉中獲得讓你感覺(jué)良好的血清素和多巴胺。

And let's face it, with so much time cooped up at home due to coronavirus lockdown measures, it's been all too easy for many of us to gain a couple of pounds or more. But if you join me, we can all be in this together.

讓我們面對(duì)現(xiàn)實(shí)吧，由于冠狀病毒封鎖措施，很多時(shí)間都被關(guān)在家里，我們中的許多人很容易就長(zhǎng)胖了幾磅甚至更多。但如果你加入我，我們就能在一起(鍛煉)。

Now let's think about the path to get back on track. While it might seem tempting to try to whip yourself back into shape by jumping into heavy weight training or intense cardio out of the gate, this approach will overstress your system — and you could easily hurt yourself by training too hard, too soon.

現(xiàn)在讓我們考慮一下回到正軌的路徑。雖然嘗試通過(guò)進(jìn)行重負(fù)荷訓(xùn)練或劇烈的有氧運(yùn)動(dòng)來(lái)讓自己恢復(fù)健康看起來(lái)很誘人，但是這種方法會(huì)給你的身體系統(tǒng)帶來(lái)過(guò)度的壓力——而且你很容易因?yàn)橛?xùn)練過(guò)度、太快而傷害到自己。

This first one sets the foundation by guiding you into a positive mindset and getting you moving in the right direction.

第一步是建立一個(gè)基礎(chǔ)，引導(dǎo)你進(jìn)入一個(gè)積極的心態(tài)，讓你朝著正確的方向前進(jìn)。

Reconnect your mind and body

重新連接你的思想和身體

When getting back into an exercise regimen, it's natural to focus on how much better we want to make ourselves look, but let's stop for a moment and think about how physical activity will improve the way we feel.

當(dāng)我們重新開(kāi)始鍛煉的時(shí)候，我們自然會(huì)想要讓自己看起來(lái)更好，但是讓我們停下來(lái)想想體育運(yùn)動(dòng)是如何改善我們的感覺(jué)的。

Remember, physical activity produces those feel-good chemicals in our brains that reinforce our positive mind-body connection. Developing this mind-body connection gets you in a positive mindset and will help you establish a sense of control and respect for your body, paving a path for your exercise efforts that's sustainable — which, in turn, will lead to achieving your goals.

記住，體育活動(dòng)會(huì)在我們的大腦中產(chǎn)生那些感覺(jué)良好的化學(xué)物質(zhì)，加強(qiáng)我們的積極身心聯(lián)系。建立這種身心聯(lián)系會(huì)讓你擁有積極的心態(tài)，并幫助你建立一種控制感和對(duì)自己身體的尊重，為你的鍛煉努力鋪平一條可持續(xù)的道路，而這反過(guò)來(lái)又會(huì)導(dǎo)致你實(shí)現(xiàn)目標(biāo)。

Step one: Mind your muscle movement

第一步:注意你的肌肉運(yùn)動(dòng)

When trying to restore and strengthen this connection after being sedentary, I recommend practicing this progressive muscle contraction/relaxation daily for a week and then several times per week thereafter.

當(dāng)試圖在久坐后恢復(fù)和加強(qiáng)這種聯(lián)系時(shí)，我建議每天練習(xí)這種漸進(jìn)式肌肉收縮/放松，持續(xù)一周，之后每周練習(xí)幾次。

Begin by focusing your attention in your body, on your breathing. During this exercise, your breath will serve as the link between your mind and muscles.

首先把注意力集中在你的身體和呼吸上。在這個(gè)練習(xí)中，你的呼吸將連接你的思想和肌肉。

Step two: Move your ribs while breathing

第二步:呼吸時(shí)移動(dòng)肋骨

Regularly practicing breathing better will decrease tension to restore mobility and establish good posture for proper exercise form. Here's a basic way to practice every day:

經(jīng)常練習(xí)更好的呼吸可以減少緊張，恢復(fù)活動(dòng)性，并建立良好的姿勢(shì)，以適當(dāng)?shù)腻憻捫问?。以下是每天練?xí)的基本方法：

Sit comfortably in a chair with your hands resting on your legs. Close your eyes. Begin lengthening and deepening your inhalations and exhalations. As you breathe, concentrate on the movement of your rib cage.

舒服地坐在椅子上，雙手放在腿上。閉上你的眼睛。開(kāi)始延長(zhǎng)和加深你的吸氣和呼氣。當(dāng)你呼吸時(shí)，注意胸腔的運(yùn)動(dòng)。

Inhale, filling the lowest lobes of your lungs so that your lower ribs externally rotate and expand out to the sides. When you exhale, completely empty your lungs, using core muscles, almost like an abdominal crunch, to move your lower ribs in, back, and down toward your waist.

吸氣，填滿你肺的最下面的肺葉，這樣你的下肋骨向外旋轉(zhuǎn)并向兩側(cè)擴(kuò)展。呼氣時(shí)，完全排空肺部，使用核心肌肉，幾乎像腹部緊縮一樣，將下肋骨向內(nèi)、向后、向下移向腰部。

Step three: Establish a walking habit

第三步:養(yǎng)成走路的習(xí)慣

Start by walking just five to 10 minutes daily over the first few days while you figure out the best time and place for your walks. Once you've determined the logistics, begin adding a few minutes more to each walk. Ideally, you want to get up to about 20 to 30 minutes per day.

開(kāi)始前幾天每天步行5到10分鐘，同時(shí)找出最佳的時(shí)間和地點(diǎn)。一旦你確定了路線，開(kāi)始在每次步行中增加幾分鐘。理想情況下，每天運(yùn)動(dòng)20到30分鐘。

On days you can walk longer, that's great, but don't put pressure on yourself to do more, which could sabotage your daily habit.

在你可以走更長(zhǎng)時(shí)間的日子里，這很好，但不要給自己施加壓力，讓自己走更長(zhǎng)時(shí)間，這會(huì)破壞你的日常習(xí)慣。