Ina kwance a kan gado ba tare da wando ba. Wani saurayi ya taimake ni na sa takalmi da suka kai har gindina, ya rufe su. Ya rage hasken wuta, ya kunna wani kiɗa, ya danna maɓalli, ya fita daga ɗakin. Argh! Takalmin suka fara busawa a hankali daga ƙafafu zuwa sama, kamar babban na'urar hawan jini. Yayin da suke matsewa a kan cinyoyina na sama, na fara firgita. Idan suka ci gaba da matsewa har ƙafafuna suka fashe fa? Daidai lokacin da nake shirin kiran taimako, matsin ya saki ba zato ba tsammani, kuma ƙafafuna suka ji daɗi sosai. Na ja numfashi mai zurfi na mika wuya ga wani minti 19 na wannan azabar mai daɗi.
Ina a Siro Boka Place a Montenegro, ina gwada maganin takalmin matsewa, wanda ake nufi don inganta zagayawar jini da rage kumburi. "Yana aiki musamman ga mata sama da shekara 35," in ji matashin mataimakina, yana taimako. Otal ɗin, wanda aka buɗe a bara, yana alfahari da "kayan aikin lafiya na zamani." A yawancin otal-otal, wannan yana nufin ƙaramin dakin motsa jiki. A Siro, kayan aikin suna da kyau sosai har tawagar Olympics ta Montenegro ke horo a nan gabanin wasannin Los Angeles na 2028.
Amma game da otal ɗin daga baya. Da farko, ina ɗokin fita waje don bincika. Siro yana cikin Porto Montenegro, wani ci gaba mai kyau a gefen Tivat a cikin kyakkyawan Bay of Kotor. Ni da abokan tafiyana mun tsere wa haske a kan yawon shakatawa na e-bike na safiya a kusa da bay, yana kai mu daga shagunan zane da gidajen ciniki na alfarma zuwa ƙauyukan kamun kifi masu ban sha'awa. Mun yi keke zuwa ƙarshen tudu don kallon tsibirin Our Lady of the Rocks, sannan muka yi keke har zuwa wancan gefe har muka fuskanci tsohon garin Kotor mai rufin ja mai siffar uku a kan ruwa. Mun yanke zuwa cikin ƙasa don kammala zagaye ta hanyar dutse mai lankwasa, inda na yi godiya ga taimakon lantarki.
Washegari, mun bi hanyoyin tsaunin Vrmac da ƙafa, muna tafiya zuwa Gornja Lastva, wani ƙauye da aka rabu da shi a saman Tivat, sannan zuwa ƙaramin cocin St Vid, wanda ke tsaye shi kaɗai a kan kololuwa. Hotunan da ke kewayawa sun sa ya zama wurin ciye-ciye mafi kyau. Da rana, mun bincika ruwan bay mai natsuwa ta kwalekwale. Yana da daɗi kawai fita kan ruwa mai kyalli, amma da ƙarin lokaci, za ku iya yin kwalekwale zuwa shahararren Blue Cave a kan Luštica peninsula.
Ana iya yin waɗannan tafiye-tafiye ta hanyar Siro, wanda ya haɗu da kamfanonin ayyuka na gida. Baƙi za su iya yin gudu da hawan dutse; canyoning a cikin Drenoštica ko Nevidio canyons; paddleboarding a tafkin Skadar; ko gwada wasanni daban-daban na ruwa a bay, daga tubing mai daɗi da e-foiling zuwa wakeboarding.
A otal ɗin, ana ba da darussan rukuni a cikin dakunan motsa jiki—akwai zaman kusan biyar a rana a ranakun mako da biyu a karshen mako. Na gwada yoga, pilates, da ƙarfin hankali, yayin da zaɓuɓɓuka masu ƙarfi sun haɗa da run club, Hyrox, da full body blitz. Gidan motsa jiki—kayi hakuri, "dakin gwaje-gwaje na motsa jiki"—yana da girma (mita murabba'i 1,600) kuma an raba shi zuwa wuraren cardio, nauyi, da horo na aiki. Akwai kyakkyawan tafkin waje na mita 25 a hawa na uku tare da kallon marina.
Duk wannan motsa jiki ya buƙaci ƙarin jiyya a cikin spa, ko "dakin gwaje-gwaje na farfadowa." A lokacin jiyya na haske ja, dole ne in kwanta a cikin wani akwati mai kama da akwatin gawa tare da rufe murfin—ba mai kyau ga mai son rufewa ba. Ana tunanin hasken infrared na kusa yana taimakawa rage kumburi, hanzarta farfadowar tsoka, da sabunta fata. Idan ba komai ba, zafi mai laushi yana da natsuwa sosai, da zarar na daina tunanin binnewa da rai.
Na ɗan ji tsoro game da nazarin halittar jiki, amma yana da sauƙi. Kuna tsaye a kan na'urar Seca Tru kuma ku riƙe hannaye, kuma sakamakon yana aika zuwa app a wayar ku a cikin kusan daƙiƙa 30. Yana kama da sihiri, amma a zahiri yana amfani da "bioelectrical impedance analysis" don auna juriyar wutar lantarki yayin da take wucewa ta jiki, kuma yana da inganci sosai idan aka kwatanta da MRI ko Dexa (bone density) scan. Yana da ban sha'awa don duba sakamakon: nauyin tsoka da kitse, matakan ruwa, abun ciki na ma'adinai na kashi, basal metabolic rate (calories da aka ƙone a hutawa), da wani sabon abu a gare ni—phase angle, wanda aka bayyana a matsayin "alamar lafiya gabaɗaya, ayyukan rayuwa, da matsayin abinci."
Bayan na sami lokaci don narkar da sakamakona (88 daga cikin 100, ba mara kyau ga mace sama da 35 ba), na yi shawara da Hélène Boussiard, ƙwararriyar likitan abinci da ta horar a Faransa kuma mai yawan ilimin abinci. Mun haɗu game da abincinmu na vegan, amma ba ta yi farin ciki da marigayi dare da shan giya na ba. Tun da ina ƙoƙarin yin barci da wuri da rage shan giya tsawon shekaru 25 da suka wuce, ba abin mamaki ba ne, amma rahotonta na rubuce ya motsa ni in ƙara ƙoƙari.
Na faranta wa kaina rai da tausa—ko uku. Biyu an yi su a kan gadon ruwa (da kyau, Rivals ya dawo da 80s cikin salo), ɗaya ya haɗa da shimfiɗa, kuma duk suna da ban mamaki sosai. Zan iya gwada cupping, dry needling, EMS therapy, da percussive therapy, amma akwai iyaka ga sa'o'i a rana.
Baƙi da suka rage ƙarfi za su iya yin motsa jiki a cikin dakunansu—suna zuwa da tsani na Sweden don pull-ups da dead hangs, ƙwallon lafiya don aiki da tsoka har yayin zama, da nauyi, resistance bands, da yoga mat. Barci mai natsuwa yana tallafawa ta hanyar jerin waƙoƙin tunani, katifu masu sarrafa zafin jiki, da agogon tashi da safe.
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Kuma ku huta… tafkin mita 25 yana ba da kallon marina da tsaunuka. Hoton: SIRO
Kamar yadda kuke tsammani, gidan ciniki, Siro Table, yana ba da abinci mai lafiya. Abincin karin kumallo na buffet ya haɗa da ferments, goro, da iri, tare da zaɓuɓɓukan à la carte kamar avocado toast da ƙwai. A abincin rana da dare, akwai yawancin jita-jita na kayan lambu tare da ƙarin furotin "don cimma burin ku na macros"—na ƙara chickpeas da tofu a cikin spaghetti na zucchini, misali. Amma ba mai tsauri ba: chips, desserts, da giya suna cikin menu. Refuel Bar a ƙasa yana ba da smoothies da protein shakes, amma akwai ainihin bar a rufin tare da cocktails da DJs na ranar Juma'a.
Bayan kwana uku a Siro, na ji kamar ɗan wasan Olympics da kaina. Yanzu abin da zan yi shi ne ci gaba da shi a gida. Ina mamakin nawa ne takalmin matsewa zai kashe ni? Tafiyar ta samar da ita Siro Boka Place. Doubles daga €120, gami da amfani da gidan motsa jiki, sauna, da tafkin, darasi ɗaya na motsa jiki ga kowane baƙo a kowace rana, da nazarin halittar jiki ɗaya. Ƙarin jiyya daga €30 na minti 20.
Tambayoyi da Amsoshi
Ga jerin tambayoyi da amsoshi bisa bayanin Bayan kwana uku a nan na ji kamar ɗan wasan Olympics Otal ɗin Montenegro an tsara shi don motsa jiki da lafiya
Tambayoyi na Gabaɗaya / na Farko
Q Shin wannan otal ɗin na ƙwararrun 'yan wasa ne kawai?
A A'a, ba haka ba. Duk da cewa kayan aikin suna da kyau, otal ɗin an tsara shi don duk matakan motsa jiki, daga masu farawa zuwa ƙwararru.
Q Menene "an tsara shi don motsa jiki da lafiya" yake nufi?
A Yana nufin otal ɗin yana da wuraren motsa jiki na musamman, yana ba da zaɓuɓɓukan abinci mai lafiya, kuma yana ba da sabis na lafiya kamar spa ko darussan yoga don taimaka muku farfadowa.
Q Ba ni da ƙarfin motsa jiki sosai. Zan ji ba ni da wuri?
A A'a, ba haka ba. Yanayin yana da ƙarfafawa kuma yawancin baƙi suna can don farawa ko inganta tafiyar motsa jikinsu. Ayyuka galibi ana iya daidaita su zuwa matakin ku.
Wane irin ayyukan motsa jiki ake samu?
A Zaɓuɓɓuka na yau da kullun sun haɗa da gidan motsa jiki na zamani, tafiye-tafiye ko gudu da aka tsara, iyo, yoga, pilates, da wasu darussan motsa jiki na rukuni kamar spinning ko boot camps.
Tambayoyi na Musamman / Ci gaba
Q Ina horo don marathon. Zan iya yin gudu mai nisa a nan?
A Ee. Yawancin otal-otal masu mayar da hankali kan motsa jiki suna da hanyoyin gudu da aka tsara, injunan gudu, da ma'aikatan da za su iya taimaka muku tsara hanyar gudu mai nisa ta yankin.
Q Akwai masanin abinci ko tsarin abinci na musamman?
A Yawancin otal-otal na lafiya suna ba da shawarwari tare da masanin abinci kuma za su iya daidaita abinci don bukatun horonku.
Wane irin kayan farfadowa ake bayarwa?
A Ku nemi spa, sauna, ɗakin tururi, tafkunan ruwan sanyi, da sau da yawa sabis kamar tausa na wasanni ko zaman shimfiɗa don taimakawa farfadowar tsoka.
Yaya otal ɗin yake tallafawa duka motsa jiki da hutu a cikin zama ɗaya?
A Tsarin yawanci yana da daidaito. Kuna iya samun motsa jiki na safe, sannan abincin rana mai lafiya, sannan lokacin kyauta don tafkin ko spa, da yoga ko tunani na yamma.
Matsaloli na Yau da Kullun / Shawarwari na Aiki
Q Ina jin tsoron zan gaji bayan 'yan kwanaki. Akwai isassun ayyuka?
A Yawancin otal-otal na motsa jiki suna ba da tsarin darussan da ayyuka masu juyawa. Ku tambaya a lokacin shiga don shirin mako-mako don tsara kwanakinku.
