Zoyenera Kuchita Mukamaliza Kulimbitsa Thupi Mkati Mwa Mphindi 30 Zotsatira

Zamkati

• Zomwe Muyenera Kuchita Mukamaliza Kulimbitsa Thupi
• Gawo 1: Tambasula ndi Pereka
• Khwerero 2: Sambani ndikusintha Zovala Zanu
• Khwerero 3: Mafuta Owonjezera Kuti Mubwezeretse
• Onaninso za

M'dziko langwiro, ndimatha kulimbitsa thupi ndikumva kulimbitsa thupi, nkhope yanga ikunyezimira ndi thukuta lamame. Ndikadakhala ndi nthawi yambiri yochita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi pang'ono. Kenako ndinkamwa madzi okoma okoma kwambiri okhala ndi zomanga thupi zomanga thupi ndi ma carbs, ndipo waltz molunjika mu bafa yodzaza ndi zosamba zomwe ndimazikonda kwambiri.

M'malo mwake, kulimbitsa thupi kwambiri kumandisiya nditakhomeredwa msonkho ndi nkhope yofiira, ndikutuluka thukuta, ndikufulumira - kuti ndinene pang'ono. Mwina ndimagwada kuti ndikhudze zala zanga ndikumazitcha kuti zokulunga "pabwino," ndisanadumphe ndikusamba kozizira ndikunyamuka tsikulo ndili ndi mimba yopanda kanthu komanso tsitsi lonyowa. Osati ndendende chithunzithunzi mwana chochita pambuyo kulimbitsa thupi.

Chizoloŵezi chabwino cha pambuyo pa masewera olimbitsa thupi n'chosavuta kunena kusiyana ndi kuchita, koma ngati mutatsala pang'ono kuganizira zoyenera kuchita mukamaliza masewera olimbitsa thupi kapena choti muchite choyamba ngati muli ndi nthawi yochepa, pali thandizo. Choyamba, dziwani kuti mphindi 30 zoyambirira kapena mutapitirira kuchita masewera olimbitsa thupi nthawi zambiri zimakhala zofunikira monga kulimbitsa thupi komweko. Momwe mumachira, kuthira mafuta, komanso kuyambiranso mphamvu ya moyo ndi zinthu zonse zamtsogolo zomwe mudzafunse za thupi lanu zimayenera kukhala pamalo oyamba pamndandanda wazofunika kwambiri.

Nazi zinthu zitatu zofunika kuchita nthawi yomweyo (ish) mukamaliza masewera olimbitsa thupi. Chifukwa chake, ngati simukuchita china chilichonse, chitani izi.

Zomwe Muyenera Kuchita Mukamaliza Kulimbitsa Thupi

Gawo 1: Tambasula ndi Pereka

Chinthu choyamba kuchita pa "zoyenera kuchita mukamaliza masewera olimbitsa thupi": Tambasulani minofu yanu ikadali yofunda. Jordan D. Metzl, M.D., dokotala wa zamasewera pachipatala cha Opaleshoni Yapadera ku New York City anati: “Muyenera kutambasula minofu isanakhale ndi nthaŵi yozizirira, zomwe zimatenga mphindi 30-40. "Mnofu ukazizira, umakhazikika, ndipo ngati mutayesa kumasula, mukhoza kuvulaza," akutero. (Zokhudzana: Ndi Chiyani Chofunika Kwambiri: Kusinthasintha Kapena Kuyenda?)

Dr. Metzl amalimbikitsa kutambasula kwa mphindi zisanu mutatha kulimbitsa thupi ndikutsatiridwa ndi mphindi zisanu zowongola ma kinks ndi chopukusira thovu kuti muchiritse bwino. "Mphindi khumi ndizotheka kwa anthu ambiri." Yesani Trigger Point Therapy GRID Foam Roller (Gulani, $ 35, dickssportinggoods.com).

Khwerero 2: Sambani ndikusintha Zovala Zanu

Poyeserera monga kungopukutira mwachangu, muyenera kusamba pambuyo pochita masewera olimbitsa thupi - makamaka ngati mukuganiza zokhala zovala zanu zolimbitsa thupi kwakanthawi. Thukuta lonse la kulimbitsa thupi kwanu limapangitsa kuti mabakiteriya ndi yisiti azichulukana, kotero ngati simusamba, simumatsuka nsikidzizo ndipo mungakhale ndi chiopsezo chowonjezereka cha kupsa mtima ndi matenda, Deirdre Hooper, MD, dermatologist at Audubon Dermatology ku New Orleans, LA, adanenapo kaleMaonekedwe.

Koma zonse sizitayika ngati simungathe kusamba pambuyo pa masewera olimbitsa thupi. "Ngati simungathe kusamba, tulukani zovala zonyowa mwamsanga," akutero Neal Schultz, M.D., dokotala wa khungu ku New York City komanso woyambitsa BeautyRx Skincare. Dr. Schultz anati: “Amatchera chinyontho chomwe chimalimbikitsa kukula kwa majeremusi, mabakiteriya, bowa, ndi yisiti, zomwe zingayambitse matenda a pakhungu kapena kuphulika. Sizipanga kusiyana ngakhale mutasintha mphindi ziwiri, zisanu, kapena 10, koma osadikirira kupitirira theka la ola.

Ngati pazifukwa zina simungathe kusamba kapena kuiwala zovala zowonjezera, Dr. Schultz akusonyeza kunyowetsa thaulo ndi madzi ndikugwedeza thupi lanu, kenaka pangani ndi thaulo louma kuti mulowetse chinyezi chochuluka momwe mungathere muzitsulo. "Mabakiteriya sangakhale ndi mwayi wochulukitsa ngati muchotsa chinyezi," akutero. (Zikatero, onetsetsani kuti mukuvala masewera omwe ndi ovomerezeka kuvala kuofesi, nawonso.)

Ngati mukuda nkhawa kwambiri ndi zophulika, ndizofunikira kwambiri kuyeretsa nkhope yanu kale masewera olimbitsa thupi osati mutatha kulimbitsa thupi. Dr. Schultz akupangira kuchotsa zodzola ndi kutsuka nkhope kapena kusambira ndi chopukutira.Yesani kuponyera china chake chosavuta kugwiritsa ntchito popita m'thumba lanu lochitira masewera olimbitsa thupi, monga Sweat Skin-Balancing Cleansing Towelettes (Gulani, $ 7, anthropologie.com). (BTW, ngati mukufuna kudzola zodzoladzola panthawi yolimbitsa thupi, gwiritsani ntchito zinthu zodzikongoletsera zotsimikizira thukuta.)

Khwerero 3: Mafuta Owonjezera Kuti Mubwezeretse

Pomaliza, koma osatinso pang'ono pazomwe mungachite mukamaliza masewera olimbitsa thupi ndikuonetsetsa kuti mukudya mkati mwa mphindi 30. "Izi zidzakuthandizani kuchira, kuthandizira kuchepetsa kupweteka kwa minofu, komanso kukuthandizani kuti muzichita bwino tsiku lotsatira," atero a Mitzi Dulan, R.D. Zakudya za Pinterest: Momwe Mungapangire Njira Yanu Yopyapyala. "Zenera la mphindi 30 ndi nthawi yabwino kwambiri yoti mutha kuyambanso kumanganso ndikuwonjezeranso minofu," akutero. Ngakhale, FTR, simuyenera kubweza pa refueling chifukwa choti simungathe kuluma mpaka, munene mphindi 45 pambuyo pake. Ingofunani kuti mutenge chinachake m'mimba mwako mkati mwa maola awiri mutatha kulimbitsa thupi, monga kafukufuku akuwonetsa kuti mphamvu ya thupi lanu yodzaza masitolo a minofu imachepa ndi 50 peresenti pambuyo pake.

Mosasamala zolinga zanu, thupi lanu limafunikira ma macronutrients kuti azitulutsa mafuta - makamaka mapuloteni ndi chakudya. Zina zomwe mwakonzeka kudya ndi monga Setton Farms Pistachio Chewy Bites, Organic Valley Organic Fuel High Protein Milk Shake, kapena GoodFoods' Cranberry Almond Chicken Salad. Mukhozanso kupanga chinachake nokha monga saladi ndi nkhuku kapena omelet ndi sauteed veggies.

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