Nthawi 5 Mumakonda Kuvulala Pamasewera

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Palibe amene amapita kukachita masewera olimbitsa thupi kuti akonze zovulala. Koma nthawi zina zimachitika. Nazi zomwe mwina simukuzidziwa: Pali nthawi zina zomwe mumatha kudzivulaza. Kutopa, mwachitsanzo, kumawonjezera kwambiri mwayi wanu wokhala ndi ululu wochepa wammbuyo, malinga ndi kafukufuku watsopano wa ku Australia. Kudziwa nthawi yomwe mumavulala kwambiri, kumabwera nthawi yayikulu. Chifukwa chake samalani! Nazi nthawi zina zinayi zoti mupondere mopepuka.

1. Munthawi yanu. Kuchita kwanu sikuti kumamiza mukamakhala kusamba (ngakhale kuti kukokana ndi kuphulika kumatha kukupangitsani kumva kuti kumachita), koma mumatha kuvulaza makamaka m'maondo anu. Izi zikhoza kukhala chifukwa cha kuchepa pang'ono kwa magalimoto panthawi ya kusamba. Chidziwitso ndi mphamvu! Nazi zonse zomwe mukufuna kudziwa Zolimbitsa Thupi ndi Nthawi Yanu Yosamba.

2. Kukazizira kwambiri. Kupatula zoonekeratu (mutha kuterera pa ayezi kapena kuyamba chisanu, sichoncho?), Kuchita masewera olimbitsa thupi kuzizira kumatha kukulitsa mwayi wopanikizika kapena kung'amba china, popeza minofu yanu ndi yolimba kuposa momwe imakhalira kutentha. (Kodi Kuchita Zolimbitsa Thupi Kuli Kofala Ku Cold?) Izi sizitanthauza kuti muyenera kumamatira ku masewera olimbitsa thupi. American College of Sports Medicine imati nthawi yozizira ingagwire bwino ntchito. Bukuli la Cold Weather Running limapereka malangizo abwino pa njira zabwino zotenthetsera komanso kukhala otetezeka pamene thermostat ili yochepa.

3. Mukasokonezedwa. Ofufuza a ku Australia omwe adapeza kuti mumakhala ovulala kwambiri mukatopa ananenanso kuti kupweteka kwam'mbuyo kumakonda kumera mukasokonezedwa. Sananene chifukwa chake, koma ndizomveka: Mukasokonezedwa, simungamvetsere mawonekedwe anu kapena mapasa omwe amakhala ngati zidziwitso zowawa, zomwe zimakupangitsani kuti muzivutika. Chifukwa chake siyani malo anu ochitira masewera olimbitsa thupi (monga kumaliza seti yanu poyang'anira ma TV). Komanso samalani ndi zinthu zosokoneza, monga kupsinjika kapena njala.

4. Pambuyo pake. Ngakhale kutambasula kwamphamvu sikunalumikizidwe motsimikizika ndi chiopsezo chowonjezeka cha kuvulala, sikuwoneka kuti kumachita chilichonse kuti mupewe kuvulaza, ndipo kumatha kumaliza minofu yanu musanachite masewera olimbitsa thupi, malinga ndi kafukufukuyu Journal of Strength and Conditioning Research. Zotsatira zake: Mumadzimva ofooka komanso osakhazikika kuposa momwe mungadumphire. Sankhani chizoloŵezi champhamvu musanachitike. (Onani Kutentha Kwabwino Kwambiri Pamtundu Uliwonse Wolimbitsa Thupi.)

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