Mlandu wa Calmer, Zolimbitsa Thupi Zochepa

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Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zochepetsera nkhawa: Kulimbitsa thupi kwabwino kwawonetsedwa kuti kumachepetsa kuchuluka kwa timadzi timene timatulutsa timadzi ta cortisol, kukuthandizani kuti mukhale bata, komanso kuchepetsa zizindikiro za kupsinjika maganizo ndi nkhawa. Koma ngakhale kwa olimbitsa thupi, zolakalaka zaposachedwa kwambiri zolimbitsa thupi zitha kukhala kwambiri. Makalasi monga New York City's Tone House amagwiritsa ntchito zowongolera masewera kuti aphunzitse anthu tsiku lililonse ngati othamanga; makalasi odzaza amafunika kusaina sabata lathunthu pasadakhale. Ndipo ndi masitudiyo osatha omwe mungasankhe (ndi kulimbitsa thupi kuwirikiza kawiri ngati zochitika zapaintaneti), ndandanda yolimbitsa thupi imatha kukhala yodzaza ngati ntchito ndandanda. Mosavuta, kulimbitsa thupi kwanu kumatha kukula kuchokera pakuchepetsa nkhawa mpaka kukhala kupsinjika kwenikweni.

Izi ndizowona makamaka ngati simukupeza nthawi yochira. "Kuchita masewera olimbitsa thupi kumatha kuchepetsa kupsinjika, komanso kumatha kukulepheretsani komanso kukupangitsani kuti mukhale ovuta kupsinjika ngati mumangokakamira," atero a Michele Olson, Ph.D., pulofesa wothandizirana ndi sayansi yamasewera ku Huntingdon College ku Montgomery, AL. Popanda kupumula koyenera, mahomoni opsinjika monga cortisol amakula; milingo ya lactate (yochokera ku masewera olimbitsa thupi yomwe imayambitsa kutopa ndi kupweteka) imakonda kukhala pamwambapa; ndipo kugunda kwa mtima wanu kupumula komanso kuthamanga kwanu kwa magazi kumatha kukulirakulira, akutero. "Pali nthawi zolimbitsa thupi, koma siziyenera kukhala choncho gawo lililonse," akutero Olson. (Zokhudzana: Chifukwa Chake Kupeza ~ Balance ~ Ndilo Chinthu Chabwino Kwambiri Chomwe Mungachitire pa Thanzi Lanu & Zolimbitsa Thupi)

Ichi ndichifukwa chake makampani ena, makamaka omwe amapereka makalasi apamwamba-akusintha. Mwachitsanzo, a Tone House, posachedwapa akhazikitsa pulogalamu yodzaza ndi malo osambira oundana komanso mankhwala. Fusion Fitness, situdiyo yotchuka yochita masewera olimbitsa thupi ku Kansas City, MO, idakhazikitsanso kalasi lotambasula komanso kulingalira lotchedwa The Stretch Lab.

Darby Brender, mwiniwake wa Fusion Fitness anati: "Kukhala ndi thupi labwino kumatanthauza kuyamikira thupi lako ndikuwasamalira. Matupi athu amatichitira chilichonse. Timakonda lingaliro lodzichitira mphindi zochepa patsiku kuti tikhale chete."

Ma studio ena akhala akuyang'ana pazovuta zosiyanasiyana zomwe zimagwirizanitsidwa ndi kulimbitsa thupi. CorePower Yoga ya ku Denver, imodzi, imadzaza makalasi ake makamaka poyenda (ngakhale New Yorkers ali ndi mwayi wosainira pasadakhale).

Ndipo sizovuta monga momwe zimamvekera.

"Ndili ndi mzimu wamderali kuti timachita zonse zomwe tingathe kuti tithandizire anthu poyenda," akutero Amy Opielowski, manejala wamkulu wazabwino komanso luso la CorePower Yoga. "Tangoganizani mochedwa kupita ku kalasi yanu yolimbitsa thupi yomwe mumakonda, mukuganiza kuti muphonya kapena mudzasungidwe, ndiyeno anthu ena asunthire mphasa zawo kuti akulowetseni!" Lamuloli, akutinso, limalimbikitsanso ma conco a IRL ofunikira.

Ndondomeko yosalembetsa imaperekanso kusinthasintha m'dziko lokonzekera. Ngati ndandanda yanu isintha, mutha kulowa mkalasi mosavuta, osapsinjika, osafunikira pulogalamu.

Ndiye mungadziwe bwanji ngati yanu Kuchita masewera olimbitsa thupi kukukuvutitsani? Ngati mukuda nkhawa kuti mukuphonya masewera olimbitsa thupi kapena mumangokhalira kudzimva kuti simukumva 110 peresenti panthawi kapena pambuyo pa gawo lililonse, pulogalamu yanu ikhoza kukhala yofunikira kukonzanso, akutero Olson. Tengani izi kuti muchepetse nkhawa, stat.

Chotsani Mlandu

Simusowa kuchita zolimbitsa thupi tsiku lililonse. "Sizovuta kusiya njira yanu ndi chizolowezi chanu ndikuchita masewera olimbitsa thupi osiyanasiyana," akutero Olson. "Chikhoza kukhala chinthu chabwino kwambiri chomwe thupi lanu lingafunikire kuti lichoke."

Konzekerani Zosiyanasiyana

Ngati mumapota ndikungozungulira, ndi nthawi yosintha zinthu. Kuchita masewera olimbitsa thupi aliwonse omwe cholinga chake ndi kuchira komanso kupumula kumatha kugwira ntchito zodabwitsa kukuthandizani kuchira, akutero Olson. (Ndipo FYI, pali zabwino zambiri zaumoyo zomwe zimakhudzana ndikuyesera china chatsopano.)

Ndipo ngakhale yoga-yomwe imayang'ana kwambiri kulumikizana kwa thupi-nthawi zonse imakhala njira yabwino, siyiyi kokha chimodzi. Kuchita masewera olimbitsa thupi monga mat Pilates, omwe amaphatikizaponso kutambasula ndi kupuma mwakathithi kumatha kugwira ntchito, monga momwe zingathere (ngati mukuvutika) masewera olimbitsa thupi, omwe angakulitse kufalikira ndikuthandizira kupangira zida zonse za DOMS komanso mahomoni opsinjika, kuthandiza thupi kuti achire, iye anati. Kusambira pang'ono kapena gulu la aqua lomwe limagwira ntchito motsutsana ndi kukana kwa madzi m'njira yochepetsetsa kumapangitsanso kugunda kwa mtima, kupuma, ndi kuzungulira.

Kuwombera gawo lobwezeretsa kamodzi kapena katatu pa sabata kutengera kulimba komanso kuchuluka kwa magawo anu okhazikika, Olson akuti.

Yesani Izi "Glitter Jar" Analogy

Brender akuwonetsa kusinkhasinkha kosangalatsa kuti kumasula malo am'malingaliro. Yesani pambuyo pa kulimbitsa thupi. Gonani pansi ndi miyendo yanu mutayang'ana khoma pamakona 90 digiri. Tangoganizani mtsuko wodzaza madzi (ndiwo malingaliro anu). Kenako ganizirani milu ya zonyezimira zamitundu yosiyanasiyana (zipinda za moyo wanu) zikutayira mumtsuko. (Siliva wonyezimira adzakhala wa banja, wofiira pantchito, wabuluu kwa abwenzi, wobiriwira kupsinjika, ndi pinki wachikondi.) Tsopano, taganizirani kugwedeza botolo tsiku lonse. "Awa ndi malingaliro athu tsiku lililonse kuyesa kuchita zonse," akutero Brender. "Nthawi zonse tikamadumpha mozungulira tikupita kumadera osiyanasiyana, glitter imayenda nthawi zonse. Ngati tingaphunzire kutenga nthawi kuti tichepetse ndikukhala chete, tikhoza kulingalira kuti glitter tsopano ikugwa pang'onopang'ono pansi pa mtsuko." Awa ndi malingaliro athu olola malingaliro ndi zosokoneza zonse kuti zizimilira ndikukhala chete. Tsopano tili ndi malingaliro abwino ndipo ndife okhoza kulinganiza chilichonse chazigawo zamoyozo.

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