Malangizo 15 Oti Mukhale ndi Mphamvu Zambiri komanso Kulimbikitsa Kuchita Zolimbitsa Thupi

Zamkati

• Momwe Mungapangire Mphamvu Kuti Mugwire Ntchito
• Pezani mojo kuchokera kwa mini-me yanu.
• Pitani kukakhutira pompopompo.
• Nyenyezi mu kanema wamalingaliro.
• Gwiritsani ntchito timbewu tonunkhira pa chinthu.
• Bwerezerani nokha.
• Zithetseni nazo.
• Pump chitsulo.
• Siyani zamkati mwanu.
• Chitani nawo mpikisano wochezeka.
• Werengani za izi.
• Lowani nawo kalabu.
• Yambani msanga.
• Konzani bwino masewera olimbitsa thupi.
• Dzipatseni chilolezo chopuma tsiku logwira ntchito.
• Onaninso za

Ngati mukuvutika kuti mupite ku masewera olimbitsa thupi chifukwa ndinu otero. Asa. mwatopa. Pali masiku omwe kulimbikitsidwa ndi kulimbitsa thupi kuli MIA kwathunthu. Mkazi atani??

Kutembenuka, kuyankhula sichoncho mtengo. Mantras, mphotho, ndi zina zazing'onoting'ono zamaganizidwe atha kukhala njira yabwino kwambiri yolimbikitsira masiku omwe mphamvu zanu zikuchepa ndipo mukuyang'ana mayankho amomwe mungagwiritsire ntchito mphamvu, atero katswiri wama psychology a JoAnn Dahlkoetter, Ph. .D., wolemba wa Makina Anu Ochita. "Mukapeza mwambo womwe umakugwirani ntchito ndikubwereza nthawi, thupi lanu limayankha mukamafuna kukankhidwaku," akutero.

Pitilizani kuwerenga malangizo onse omwe mungafune kuti mukhale ndi mphamvu kuti mugwire ntchito ndikupanga mwambo wanu wolimbikitsa.

Momwe Mungapangire Mphamvu Kuti Mugwire Ntchito

Chifukwa chake tidafunsa othamanga ochepa, ophunzitsa, akatswiri amisala, ndi owerenga momwe angapangire mphamvu zolimbitsa thupi-inde, ngakhale (ndipo makamaka) pomwe samva choncho.

Pezani mojo kuchokera kwa mini-me yanu.

"Pomwe ndimakonda kusambira, zimangokhala pazolinga zakunja, monga maphunziro andalama zapadziko lonse lapansi," akufotokoza a Janet Evans, omwe adapambana mendulo zagolide zinayi pa Masewera a Olimpiki a 1988 ndi 1992. Monga mayi wa ana awiri kuphatikiza 40, adabwerera ku dziwe kuti akayesere kuchita nawo Olimpiki ina. “Tsopano ndi zaumwini. Ndimadzikumbutsa kuti ndikuwonetsa mwana wanga wamkazi kuti ngati mungakhale ndi cholinga ndikugwira ntchito molimbika, mutha kukwaniritsa chilichonse. Dzulo anandiuza kuti, 'Amayi, mukununkha ngati chlorine.' Ndipo ndidati, "Zizolowere, msungwana!" "(Zokhudzana: Chifukwa Chake Muyenera Kuwonjeza Ulendo wa Amayi Ndi Mwana Wanu Pamndandanda Wanu wa Zidebe Zoyenda)

Pitani kukakhutira pompopompo.

Zachidziwikire, kuchita masewera olimbitsa thupi kumathandizira kuchepetsa chiopsezo cha khansa, matenda amtima, komanso matenda ena owopsa. Koma zabwino zomwe zimapindulitsa kwakanthawi zimawoneka ngati zosamveka pamene mukuyesera kudzichotsa pa Malo Abwino kuti mupite kumalo ochitira masewera olimbitsa thupi. "Kafukufuku wathu adapeza kuti azimayi omwe amatsata mapulogalamu olimbitsa thupi ndi omwe amachita izi kuti zithandizire pomwepo, monga kukhala ndi mphamvu zambiri kapena kupsinjika," akutero a Michelle Segar, Ph.D., director director of the University of Michigan Sport, Health and Activity Research and Policy Center ya Akazi ndi Atsikana komanso wolemba wa Palibe Thukuta: Momwe Sayansi Yosavuta Yolimbikitsira Ingakubweretsereni Moyo Wolimbitsa Thupi. Akuti ayambitse magazini kuti alembe zifukwa zolimbitsa thupi zomwe zingakupindulitseni lero-kukhala tcheru pamsonkhano wamasana, kuchepetsa ana anu-ndikuwunikiranso mukafuna kukankha. Kutalika, Kristen Bell (ngakhale timakukondabe, mtsikana!); hello, pawo.

Nyenyezi mu kanema wamalingaliro.

"Kuwonetseratu ndi chida chachikulu: Ndimadziwona ndekha ndili wathanzi, wathanzi, komanso wamphamvu kwambiri, ndikuchita masewera osiyanasiyana othamanga. Izi zimandilimbikitsa kuti ndiyende mtunda wowonjezera ndikudumpha zakudya zopanda pake," akutero a Jennifer Cassetta, ophunzitsa otchuka komanso wazakudya zonse Los Angeles. Kathleen Martin Ginis, Ph.D., pulofesa wa zaumoyo pa yunivesite ya British Columbia anati: “Kudziyerekezera kuti mukukwaniritsa zinazake kungachititse kuti ubongo wanu uyambe kuyenda bwino mofanana ndi mmene mungakwaniritsire ntchitoyo. Canada. "Zimakupatsanso chidaliro kuti mutha kuchita bwino, zomwe zimakupangitsani kuti mupitilize maphunziro anu." Nazi njira zopezera mphamvu kuti mugwiritse ntchito pogwiritsa ntchito mphamvu zonse zisanu: Onani nthawi yomaliza, mverani mkokomo wa khamu pamene mukuyang'ana ngodya yomaliza ya mpikisano, ndikumverera kuti mikono yanu ikukoka pamene mukuyenda mayendedwe angapo apitawa .

Gwiritsani ntchito timbewu tonunkhira pa chinthu.

Ngati mukufuna kukankha mwapadera kuti mutuluke pa mpando wa desikiyo ndikukwera njinga yoyimilira, tambani kamtengo ka peppermint mkamwa mwanu.“Fungo la peppermint limayendetsa mbali ya ubongo wathu yomwe imatipangitsa kugona usiku ndi kutidzutsa m’maŵa,” akufotokoza motero wofufuza Bryan Raudenbush, Ph.D., pulofesa wa zamaganizo pa yunivesite ya Wheeling Jesuit. "Kukondoweza kwina m'dera lino laubongo kumabweretsa mphamvu ndi chidwi chochitira masewera anu." (Ponena zolimbikitsa, onani momwe mungapezere mphamvu kuti muthane ndi zolimbitsa thupi mukapuma kaye ku malo ochitira masewera olimbitsa thupi.)

Onani mankhwala anu.

Ngakhale kugona ndi kutopa ndizovuta zomwe zimachitika chifukwa chamankhwala ambiri omwe amagulitsidwa m'sitolo (OTC) ndi mankhwala omwe amaperekedwa ndi dokotala, ena ndi othekera kwambiri kuposa ena kukupangitsani kukhala waulesi, akutero Zara Risoldi Cochrane, Pharm.D., pulofesa wothandizira wazachipatala ku Creighton. Yunivesite ku Omaha, Nebraska. Ma antihistamines, omwe amagwiritsidwa ntchito kwambiri pofunsa chifuwa komanso mankhwala ozizira, amatha kutopa, ngakhale atanena kuti "osagona" m'bokosi. "Mankhwalawa amagwira ntchito poletsa histamines, zomwe zimathandiza kulimbikitsa kugalamuka," akutero Risoldi. Mankhwala osokoneza bongo, antidepressants, ndi mankhwala ena opweteka amathanso kubweretsa ulesi. Ngati mukuganiza kuti mapiritsi anu ali ndi mlandu, lankhulani ndi dokotala wanu, yemwe angakuthandizeni kupeza mankhwala ena omwe sangakusiyeni mukufuna kudzipiringitsa pabedi m'malo mothamanga.

Bwerezerani nokha.

Mukufooka? Chitani masewera olimbitsa thupi omwe mukudziwa kuti mutha kugwedezeka. Kafukufuku watsimikizira kuti iwo omwe anali otsimikiza kuti azitha kuchita masewera olimbitsa thupi ndi omwe amachita pafupipafupi. "Ndi ulosi wokhutiritsa wokha," akutero katswiri wama psychology Kathryn Wilder, Ph.D .. "Mukamakhulupirira kwambiri kuti mutha kumaliza pulogalamu yolimbitsa thupi, mumayitsatira kwambiri." Tiyerekeze kuti mukulota kuthamanga marathon, koma mpikisano wautali kwambiri womwe mwachita ndi theka, ndipo ma 26.2 mailosi onse amakupatsani ma heebie-jeebies. Limbikitsani chidaliro chanu mwa kulembetsa theka limodzi musanapite patali.

Zithetseni nazo.

Ofufuza ku Australia apeza chifukwa chomwe ochita masewera olimbitsa thupi amathandizira kuti azikhala olimba. Mu kafukufuku wofalitsidwa mu Zolemba pa Sport & Exercise Physiology, omvera adakwanitsa kumaliza kuthamanga kwa 3,000 mita mwachangu ndi ubongo watsopano kuposa atamaliza ntchito yolemetsa yamisala. Chifukwa chiyani? Kuganiza konseko kumakupangitsani kumva kutopa musanathe minofu yanu. Kotero nthawi yoipa kwambiri yopita ku masewera olimbitsa thupi ndi pamene muli kaput m'maganizo pambuyo pa tsiku lopanikizika kuntchito. Vuto ndilakuti, kudzuka pabedi ndi kulowa kwanu ndikosavuta kunena kuposa kuchita, ndipo zimamveka ngati zosatheka kudziwa momwe mungapezere mphamvu zogwirira ntchito musanagwire ntchito. Chinyengo chimodzi? Ziphuphu zakale zakale-zamitundu yosiyanasiyana ya khofi. Ngati mufika m'kalasi ya m'mawa, dzipindulitseni ndi java pobwerera kunyumba. (Mukusowa chowonjezera? Onani zopindulitsa zisanu ndi zitatu zathanzi lochita masewera olimbitsa thupi.)

Pump chitsulo.

Thupi lanu limagwiritsa ntchito chitsulo kunyamula mpweya m'thupi lanu lonse kotero kuti mtima wanu ndi minofu ikupatseni mphamvu zomwe mukufunikira-choncho ngati mukusowa oomph, mukhoza kukhala opanda iron komanso kukhala ndi magazi m'thupi. Chiwopsezo chimakhala chachikulu ngati mukukhala ndi nthawi yolemetsa kapena osadya nyama yofiira chifukwa heme chitsulo ndi chitsulo chosavuta kwambiri ndipo chimangopezeka munyama, atero a Mitzi Dulan, RD, wolemba nawo The All Pro-Diet. Ngakhale kuchepa pang'ono kumatha kutopetsa panthawi yolimbitsa thupi, koma lankhulani ndi dokotala musanadziyese nokha chifukwa kuchuluka kwazitsulo kungakhalenso koopsa. Ngati simukudya nyama, yesani kudya zakudya zamasamba zisanu ndi zinayi izi.

Siyani zamkati mwanu.

Kafukufuku wochokera ku Yunivesite ya Alberta ku Canada adapeza kuti kuchititsidwa manyazi mu kalasi ya masewera olimbitsa thupi (dodgeball, aliyense?) Kumatha kupangitsa anthu kuti akhale olimba. Amy Hanna waku New York City akumva izi. "Ndinali mwana wamiseche yemwe ndimadana ndi PE," akutero. "Koma nditayamba kuchita masewera olimbitsa thupi ndili wamkulu, ndidazindikira kuti ndikwaniritsa zolinga zanga, monga kuthamanga ma 10 mamailosi kapena kusisita thupi langa. Akazi angapo omwe ndimawadziwa posachedwa andifunsa kuti ndiwathandize kukhala athanzi, ndimadziwa kuti zoopsa za masewera olimbitsa thupi apamwamba zili kumbuyo kwanga. " Kukumbutsa kuti sakuweruzidwa kapena kusankhidwa sikungakuthandizeni kuthana ndi vuto la PE, atero a Billy Strean, Ph.D., pulofesa wa maphunziro azolimbitsa thupi ku University of Alberta. "Kupita kumalo ochitira masewera olimbitsa thupi sikutanthauza kukachitira wina," akufotokoza. "Munthu yekhayo amene muyenera kumusangalatsa ndi inu nokha." (Zokhudzana: Njira 7 Zopangira Kuti Masewero Anu Akhale Apamwamba Kwambiri)

Chitani nawo mpikisano wochezeka.

Yembekezerani njinga yoyimirira pafupi ndi munthu yemwe ndi wopambanitsa ndipo mudzalimbikitsidwa kugwira ntchito molimbika, malinga ndi kafukufuku wochokera ku Yunivesite ya Santa Clara, yomwe idapeza kuti ophunzira aku koleji omwe adachita masewera olimbitsa thupi ndi mnzake wokwanira adadzipereka kwambiri. Funsani mnzanu yemwe simumamukonda ngati mungathe kuchita nawo masewera olimbitsa thupi otsatirawa (nayi njira yosankhira bwenzi labwino kwambiri pamagulu anu olimbitsa thupi), kapena dziwitseni za nyenyezi imeneyo mukalasi lanu la Spinning ndipo onetsetsani kuti nthawi zonse mumatenga njinga ku iye.

Werengani za izi.

Pamene katswiri wodziwika wapadziko lonse lapansi Lolo Jones akusowa owomph pang'ono, amapita kusitolo yamabuku. "Ngati mukulephera, chinthu chabwino kwambiri kuchita ndikutenga buku lokhudza masewera anu," akutero a Jones. "Pitani mukawerenge za kuthamanga kapena kupalasa njinga kapena chilichonse chomwe muli nacho. Mudzakhala ofunitsitsa kuyesa malangizo omwe muphunzire." Timakonda kutayika mu nkhani za moyo wa othamanga odabwitsa. Maudindo awiri oti muwone: Solo: Chikumbutso cha Chiyembekezo, zakukwera kwa Hope Solo ngati mulingo wopikisana ndi azimayi aku America komanso mendulo yagolide ya Olimpiki, komanso Njira Yopita ku Valor, zomwe ziyenera kuwerengedwa kwa okonda mbiri yakale za wopambana maulendo awiri a Tour de France Gino Bartali, yemwe anathandiza Ayuda a ku Italy kuthawa chizunzo pa nkhondo yachiwiri ya padziko lonse. (Mangani laibulale yanu mochulukira ndi mabuku asanu omwe akuyendetsa bwino kwambiri.)

Lowani nawo kalabu.

Lisa Smith, waku Brooklyn, akuti: "Ndikamalankhula ndi anzanga omwe samathamanga za kulimbitsa thupi kwanga, maso awo amangotuluka. "Ndizosangalatsa kugawana nawo nkhani, ndipo zomwe ndimachita pagulu zimandipangitsa kuti ndibwerere ndikugwira ntchito molimbika." Kuphatikiza paubwenzi komanso kuthandizira, kuphunzitsa pagulu kumalimbikitsa kudziona kuti ndiwe wolakwa mukamayang'ana momwe mungapezere mphamvu zowonjezera, Martin Ginis akuti. Simukufuna kutsitsa gululi pozimitsa kulimbitsa thupi, sichoncho? "Kuyankhula ndi anzako kumatha kukusokonezaninso mukatopa ndikuti mukufuna kusiya," akutero a Smith. Pezani kagulu komwe mungadutse mtunda wautali pa tsamba la Road Runners Club of America, kapena ngati muli ndi ana, onani seemommyrun.com, yomwe ili ndi magulu opitilira 5,400 aku United States.

Yambani msanga.

Kodi mtsamiro wanu ungakhale ndi yankho la momwe mungapezere mphamvu zowonjezera? Kupeza ma zzz ochulukirapo kumatha kuyika gawo lanu pang'ono, sayansi ikutero. Pakafukufuku wina ku Yunivesite ya Stanford, pomwe osewera basketball adakwanitsa maola 10 kapena kupitilira pabedi usiku kwa milungu isanu kapena isanu ndi iwiri, adathamanga mwachangu, kuwombera molondola, ndikumva kutopa. Kugona nthawi zonse mphindi 30 kapena 45 m'mbuyomu m'malo mowonera TV kapena kudutsa kudzera pa Insta kumatha kulipira pamalo ochitira masewera olimbitsa thupi.

Konzani bwino masewera olimbitsa thupi.

Lindsey Vonn, katswiri wampikisano wa Olimpiki wotsika kutsetsereka, amadzikweza ndi ma bass omwe akutukuka komanso nyimbo zogwedeza. "Kumvetsera nyimbo za rap - Lil Wayne, Drake, Jay-Z - m'mawa ndisanathamangitse mpikisano wanga kuti ndipite mtunda wa makilomita 90 pa ola," akufotokoza motero. Iye ali pa chinachake. Malinga ndi kafukufuku ku Brunel University ku England, kumvera nyimbo kumatha kukulitsa kupirira kwanu ndi 15% chifukwa ubongo wanu umasokonezedwa ndi nyimbozo ndipo mwina mungaphonye chizindikiro cha "Ndatopa". Kuphatikizanso kugwirizana kwamalingaliro ndi nyimbo zokondedwa kungakupatseni chisangalalo chomwe chimakupangitsani kupitiriza. Yesani zanzeru izi kuti mukhale DJ njira yanu yofikira pamndandanda womaliza wamasewera ovina.

Dzipatseni chilolezo chopuma tsiku logwira ntchito.

Tonsefe tikufuna kumenyedwa mwamphamvu mukamachita masewera olimbitsa thupi, koma popeza kuchita masewera olimbitsa thupi kumafooketsa minofu yanu, kumangodzikakamiza komanso kuchita masewera olimbitsa thupi masiku akubwerera kumatha kukuwonongani. "Thupi lanu limakula kuti likonzekereni masewera olimbitsa thupi mukamapereka nthawi kuti mupeze bwino," akutero a Leslie Wakefield, director of programme zaumoyo azimayi ku Clear Passage Physical Therapy ku Miami, Florida. Ngati inunso muli ndi vuto la kugona kapena mukuvulala kwanthawi yayitali, mwina mungakhale mukuwonjezera nkhawa. Ngakhale mpumulo woyenera umasiyanasiyana kwa munthu aliyense, konzekerani tsiku limodzi lopuma ndi tsiku limodzi lokonzekera masewera olimbitsa thupi mlungu uliwonse, Wakefield amalimbikitsa. Ndipo ngati simungathe kuchita chilichonse, yoga yofatsa, yobwezeretsa imawerengedwanso ngati "mpumulo."

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