Amabele akho abuhlungu kanye namathanga akho akhuhlayo kuzokubonga.

Uyazi lapho abantu bethi “gqoka ukuze uphumelele”? Yebo, lokho akugcini nje ngokuphathelene nehhovisi. Lokho okugqoka ejimini kuthinta ukusebenza kwakho ngamaphesenti ayi-100.

Leyo bra yezemidlalo eneminyaka eyi-10 ubudala, noma i-cotton T oyigqokile kusukela esikoleni samabanga aphakathi, empeleni ingenza ukujima kube nzima, futhi kudale umonakalo emzimbeni wakho.

Nakhu okufanele ukulahle ekhabetheni lakho lokuzivocavoca, izibalo:

1. Izingubo zikakotini eziyi-100%

Yebo, ucwaningo lubonisa ukuthi izingubo zikakotini azinuki kangako njengezindwangu zokwenziwa, kodwa “ukotini umunca yonke i-ounce yomjuluko, okwenza uzizwe sengathi ugqoke ithawula elimanzi,” kusho uChad Moeller, umqeqeshi womuntu siqu oqinisekisiwe.

Uma izingubo zimanzi kakhulu, amathuba okuba amagciwane akhule kakhulu—ikakhulukazi uma uzigqoka isikhathi eside, kusho uNavya Mysore, MD, udokotela kwa-One Medical eNew York. Futhi “uma noma yiziphi izindawo ezivulekile zesikhumba zivezwa izingubo zokuzilolonga ezigcwele amagciwane, kungaholela ekuthelelekeni ngesikhunta endaweni,” uchaza. Esikhundleni sekotini, khetha izindwangu ezikhipha umjuluko ezenzelwe ukuzivocavoca.

2. Amabhra ajwayelekile noma amabhra ezemidlalo anwetshiwe

Ngenxa yothando lwamabele akho, ungagqoki i-bra evamile ejimini. Ama-bra ezemidlalo amadala aqinile ane-elastic enwetshiwe nawo ayimbono embi. “Uma ungagqoki i-bra esekela ngokwanele ukuze uzivocavoce, ukugxuma akuyona ukuphela kwento okufanele ukhathazeke ngayo,” kusho uDarria Long Gillespie, MD, uprofesa osizayo wezokwelapha e-University of Tennessee School of Medicine. “Uma unesifuba esimaphakathi kuya kwesikhulu, ukunyakaza kungaholela ebuhlungwini obuphezulu bomhlane kanye nehlombe ngemva kokuzivocavoca.

Ingasaphathwa eyokuthi, “kungabangela ukuthi izicubu zebele zeluleke, kulimaze futhi kwandise amathuba akho okugoba esikhathini esizayo,” kusho uGillespie.

3. Izingubo Ezimpintsha Kakhulu

Izingubo zokucindezela, ezenzelwe ukuvumela ukunyakaza ngenkathi kucindezela imisipha, zilungile. Kodwa izingubo ezincane kakhulu noma eziqinile kakhulu nganoma iyiphi indlela? Lokho kungenza umonakalo omkhulu kunokuhle.

THOLA AMA-LEGGING APHELELE

Amabhulukwe Okuzivocavoca Angcono Kakhulu Kuzo Zonke Izinhlobo Zokuzivocavoca

“Izingubo akufanele ziqine kakhulu kangangokuthi zivimbela ukunyakaza—njengezikhindi ezimfushane noma ama-leggings okwenza kube nzima ngawe ukugoba noma ukwehla ugqoke i-squat egcwele noma amahembe akuvimbela ukuthi uphakamise izingalo zakho,” kusho uRobert Herst, umqeqeshi womuntu siqu oqinisekisiwe kanye no-powerlifter.

“Futhi, izingubo akufanele ziqine kakhulu kangangokuthi zivimbele ukujikeleza kwegazi.” Ibhulukwe elincane kakhulu lingabangela ukuqaqamba kwemilenze, kuyilapho amabhulukwe ezemidlalo aqinile empeleni engabangela ukuphefumula kwakho, kusho uMysore. Izingubo ezimfushane ezivimbelayo zingabangela ukukhuhlana emathangeni angaphakathi, okungaholela ngisho nasekuthelelekeni.

4. Izingubo Ezinkulu Kakhulu

“Awufuni ukufihla umzimba, ngoba umqeqeshi wakho noma umqeqeshi udinga ukuwubona ukuze akuhlole,” kusho uConni Ponturo, umsunguli we-Absolute Pilates Upstairs eWoodland Hills, CA. “Ingabe umgogodla mude, ingabe izisu zibambekile, ingabe izimbambo ziyaphuma, ingabe usebenza ngokweqile imisipha engafanele?”

Uyanezela: “Izingubo zokuzivocavoca namuhla zenzelwe ukusiza umzimba ukuthi uhambe ngendlela engcono,” ngakho thola ingubo ekufanele ngempela, futhi ozizwa umuhle ngayo—ukubukeka kahle kumane kuyibhonasi.