Science of Savasana: Momwe Mpumulo Ungapindulitsire Mtundu Wonse Wolimbitsa Thupi

Zamkati

• Savasana amachepetsa kupsinjika kwakuthupi ndi kwamaganizidwe komwe kumachitika panthawi yolimbitsa thupi
• Kupindula ndi ntchito yolimba ndi Savasana kungakuthandizeni kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi
• Savasana atha kukuthandizani kuti muzikhala ndi masewera olimbitsa thupi tsiku lonse
• Savasana imalimbitsa kulimba komwe titha kugwiritsa ntchito m'moyo wathu watsiku ndi tsiku
• Savasana amakupangitsani kuti mukhale pano komanso osangalala
• Momwe mungatengere Savasana

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mufuna kuyamba kupatula mphindi zisanu pambuyo pa kulimbitsa thupi kulikonse.

Ophunzira a yoga akapanikizika kwakanthawi, chimodzi mwazinthu zoyambirira kupita ndi Savasana. Nthawi yayifupi yonyamula mtembo ikafika kumapeto kwa kalasi imatha kumverera bwino mukakhala ndi zinthu zina miliyoni kuti mulembe mndandanda wazomwe muyenera kuchita.

Koma mutha kuphonya zabwino zingapo zamaganizidwe ndi thupi podumpha Savasana mutatha yoga, HIIT, kapena kulimbitsa thupi kwina kulikonse.

Mukamaganizira za Savasana mozama monga kusinkhasinkha kwamaganizidwe komwe kungagwiritsidwe ntchito pambuyo pazochita zilizonse zolimbitsa thupi (osati yoga zokha), nthawi yooneka ngati yosagwira imeneyi ndiyamphamvu kwambiri.

"Savasana amalola thupi kuyamwa zonse zolimbitsa thupi," akulongosola aphunzitsi a yoga Tamsin Astor, PhD mu neuroscience yodziwika komanso wolemba Force of Habit: Unleash Your Power by Kukulitsa Zizolowezi Zazikulu. "Makamaka m'dziko lino lokangalika, lokhala ndi nthawi yochulukirapo, kukhala ndi nthawi yopumula mokakamizidwa kuti musachite chilichonse koma kuyang'ana pa mpweya ndi mwayi wopumuliratu."

Nawa ena mwamaubwino akulu a Savasana, ndi momwe angagwiritsire ntchito ngati othandizira pazochita zilizonse.

Savasana amachepetsa kupsinjika kwakuthupi ndi kwamaganizidwe komwe kumachitika panthawi yolimbitsa thupi

Kaya mukuchita malonje a dzuwa, kutenga kalasi ya HIIT, kapena kupalasa njinga, masewera olimbitsa thupi amakhudza thupi. Mtima wanu umagunda mofulumira, thupi lanu limatuluka thukuta, ndipo mapapu anu amapuma kwambiri.

Mwanjira ina, kuchita masewera olimbitsa thupi kumayika kupsinjika thupi - ndikutenga Savasana kapena kusinkhasinkha mukamaliza kulimbitsa thupi kumathandiza kuti mubwererenso kunyumbaostasis, kapena momwe thupi lanu limakhalira.

"Thupi lanu silimasiyanitsa kupsinjika ndi kuthamanga kuchokera ku nyalugwe, kukhala ndi tsiku lalitali kuntchito, kapena kuthamanga ku paki," akutero Dr. Carla Manly, katswiri wazamisala wazachipatala komanso mlangizi wa yoga komanso kusinkhasinkha. “Kuchita masewera olimbitsa thupi kumatipangitsa kukhala omenyera nkhondo. Izi zimayambitsa thupi kudzithira madzi ndi adrenaline ndi cortisol. Thupi limatseka zonse koma sizigwira bwino ntchito. ”

Kupuma kokwanira pambuyo pa kulimbitsa thupi kumalimbitsa mayankho am'mthupi, akuti.

Sizokhudza mahomoni athu okha, komabe. Savasana ngati chizolowezi chosinkhasinkha imathandizanso ziwalozo kuti zibwererenso kumagwiridwe antchito atagwira ntchito mopitirira muyeso pomwe mumachita masewera olimbitsa thupi, motero zimathandiza kuchira.

"Kusinkhasinkha kuli ndi maubwino akulu athanzi, monga kuchepa kwa kuthamanga kwa magazi, chitetezo chokwanira komanso magwiridwe antchito am'mapapo," akutero Astor.

Tikalola kuti thupi liwume pambuyo poti tachita masewera olimbitsa thupi - m'malo molowera kugolosale kapena kubwerera kuofesi - zimapangitsa kuti munthu akhale chete. Ndipo kafukufuku akuwonetsa kuti kusinkhasinkha pafupipafupi (monga kuchita masewera olimbitsa thupi).

Kuphatikiza ziwirizi kumathandizira kuperekanso mpumulo waukulu.

Kupindula ndi ntchito yolimba ndi Savasana kungakuthandizeni kuti mukhale ndi chizolowezi chochita masewera olimbitsa thupi

Kusintha zochita zolimbitsa thupi nthawi zonse kumakhala kovuta. Ambiri aife titha kupeza zifukwa zingapo zodumphira masewera olimbitsa thupi. Savasana atha kukhala njira imodzi yosinthira masewera olimbitsa thupi kukhala chizolowezi.

“Savasana atha kuthandiza anthu kutsatira zomwe akuchita. Pakatikati pathu, ndife nyama ndipo timagwira ntchito pamalipiro, kaya mozindikira kapena mosazindikira. Nthawi yopumulirayi ili ngati dongosolo la mphotho, ”Manly akuuza Healthline.

Kudziwa kuti mutha kukhala osangalala, mwina pachikhalidwe cha Savasana kapena kungosinkhasinkha pa benchi yapaki, kungakupatseni chilimbikitso choti mugwire ntchito.

Savasana atha kukuthandizani kuti muzikhala ndi masewera olimbitsa thupi tsiku lonse

Mukudziwa kuti mwachilengedwe chambiri mumatha kuchita masewera olimbitsa thupi? Savasana atha kukuthandizani kukulitsa malingaliro anu okwezeka mutangotsika pamphasa, atero Manly.

"Ngati mutha kuzichepetsako ndikusangalala ndi zotsalazo, mutha kupumula kumapeto kwa tsiku lanu," adatero. Zimapangitsa thupi kusefukira ndi mankhwala amitsempha okuthandizani kuti mukhale osangalala. ”

Palinso mapindu a nthawi yayitali chifukwa chophatikiza kulingalira ndi zolimbitsa thupi. A 2016 adapeza kuti anthu omwe ali ndi vuto lachipatala adawona kusintha kwakukulu pazizindikiro zawo pomwe amasinkhasinkha kwa mphindi 30 asanagunde chopondapo kawiri pamlungu kwa milungu isanu ndi itatu.

Savasana imalimbitsa kulimba komwe titha kugwiritsa ntchito m'moyo wathu watsiku ndi tsiku

Chodabwitsa ndichakuti, Savasana amadziwika kuti ndi imodzi mwazovuta kwambiri mu yoga. Sikophweka kugona pansi, kupumula mpweya, ndikutontholetsa zokambirana m'malingaliro. Koma kulangiza malingaliro ndi thupi kuti musinkhesinkhe mutachita ntchito yokhwima kumalimbitsa kulimba komwe kungagwiritsidwe ntchito m'malo ena m'moyo.

"Tikakwanitsa kupuma, timakhala osagwedezeka ndi zochitika zakunja. Zimatipatsa chidaliro mumtima komanso moyo wabwino, ”amagawana nawo Manly.

Monga momwe mumaphunzirira kuthana ndi zovuta zazing'ono mukakhala ku Savasana, mumakhalanso ndi maluso oti muzitha kuchitapo kanthu mwamavuto.

Savasana amakupangitsani kuti mukhale pano komanso osangalala

Ndi kangati pomwe mukuganiza zina kupatula zomwe mukuchita pakadali pano? Kafukufuku wa 2010 yemwe adapeza mayankho a pulogalamu ya iPhone kuchokera kwa akulu 2,250 padziko lonse lapansi adawulula kuti pafupifupi theka la malingaliro athu alibe chochita ndi zomwe zikuchitika nthawi iliyonse.

Atawunikiranso, zomwe zafotokozedwazo zidawonetsanso kuti anthu samakonda kukhala achimwemwe pomwe malingaliro awo sakugwirizana ndi zochita zawo.

Savasana ndi kusinkhasinkha kungatithandizire kuganizira za pano komanso pano, zomwe zingatipangitse kukhala osangalala m'miyoyo yathu yonse, Astor akufotokoza.

Nthawi ina anzanu akusukulu atayamba kukulunga mphasa zawo ndikuyamba kutuluka situdiyo Savasana asanakwane - kapena mukuyesera kuti mubwerere kuntchito mutathamangira - dziperekeni pa kusinkhasinkha kwanu.

Umu ndi momwe mungapumulire mwachangu mutachita masewera olimbitsa thupi kuti mupeze mphotho zamaganizidwe ndi zakuthupi za Savasana.

Momwe mungatengere Savasana

1. Ikani pambali mphindi 3-10 mutatha masewera olimbitsa thupi. Pitani pamalo abata mutha kuyala pansi kapena kukhala.
2. Gonani ndi msana pansi ndi mapazi anu m'chiuno kutambalala, manja anu atakhazikika pambali pa thupi lanu, ndi manja anu akuyang'ana mmwamba.
3. Tsekani maso anu ndikumasula kupuma kwanu. Lolani zovuta zilizonse zam'mimba zomwe mwina zidakhala zolimbitsa thupi mukamachita masewera olimbitsa thupi. Yesetsani kuchotsa malingaliro anu. Ngati malingaliro abwera, avomerezeni ndi kuwasiya.
4. Mutha kudzipeza mutayamba kugona, koma yesetsani kukhala ogalamuka ndikudziwa za nthawi yomwe ilipo. Phindu lenileni la Savasana - kapena kusinkhasinkha kulikonse - kumachitika mukamayandikira ndi kulingalira ndi cholinga.
5. Mukakhala okonzeka kumaliza Savasana yanu, bweretsani mphamvu mthupi mwakugwedeza zala zanu ndi zala zanu. Pitani kumanja kwanu, kenako pang'onopang'ono khalani pamalo abwino.

Joni Sweet ndi wolemba pawokha yemwe amakhazikika pamaulendo, thanzi, komanso thanzi. Ntchito yake idasindikizidwa ndi National Geographic, Forbes, Christian Science Monitor, Lonely Planet, Prevention, HealthyWay, Thrillist, ndi ena ambiri. Pitirizani naye Instagram ndipo fufuzani iye mbiri.