Phunzitsani Thupi Lanu Kuti Lisamapanikizike Ndi Kuchita Izi

Zamkati

• Mwawona kuti ndizotheka kuphunzitsa thupi lanu kuti muchepetse kupsinjika. Bwanji?
• Kodi mumachita bwanji kupuma kuti mupanikizike?
• Kodi zolimbitsa thupi zimakhudza njirayi konse?
• Kodi ubongo wanu umapindulanso ndi kupuma kumeneku kuti mupanikizike?
• Nanga anthu amaganiza kuti alibe nthawi?
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Mikhatho yotuluka thukuta, kugundana mtima, ndi kugwirana chanza kumawoneka ngati mayankho osapeweka akuthupi kupsinjika, kaya ndi nthawi yomaliza kuntchito kapena kusewera pa bala ya karaoke. Koma zimachitika, mutha kuwongolera momwe thupi lanu limayankhira kupsinjika - ndipo zonse zimayamba ndi mtima wanu, akutero Leah Lagos, Psy.D., B.C.B., katswiri wazamisala yemwe ali ndi chilolezo komanso wolemba bukuli. Mpweya Wa Mtima (Buy It, $16, bookshop.org).

Chidwi? Apa, Lagos ikuwulula zolimbitsa thupi zomwe zingakuthandizeni kuti mukhale bata munthawi yovuta.

Mwawona kuti ndizotheka kuphunzitsa thupi lanu kuti muchepetse kupsinjika. Bwanji?

"Choyamba, ndizothandiza kumvetsetsa zomwe kupsinjika kumakuchitikirani mwakuthupi. Kugunda kwa mtima wanu kumadumpha, ndipo izi zimatumiza chizindikiro ku ubongo wanu kuti musunthire kumenyana kapena kuthawa. Minofu yanu imalimbitsa, ndipo kupanga zisankho kumasokonekera. Ndipamene kusinthasintha kwa kugunda kwa mtima (HRV) kumabwera, yomwe ndi nthawi pakati pa kugunda kwamtima wina ndi inzake.

"Mmene mumapumira zimakhudza HRV yanu. Mukapuma, kugunda kwa mtima wanu kumakwera, ndipo mukatulutsa mpweya, kumatsika. Ofufuza omwe ndimagwira nawo ntchito ku Rutgers apeza kuti kupuma mwadongosolo kwa mphindi 20 kawiri pa tsiku pa liwiro. omwe amadziwika kuti resonant, kapena abwino, pafupipafupi - pafupifupi kupuma sikisi pamphindi - amatha kuchepetsa nkhawa, kutsitsa kugunda kwa mtima ndi kuthamanga kwa magazi, ndikulimbitsa HRV yanu. pitani patsogolo mwachangu kwambiri, chifukwa mwaphunzitsa thupi lanu kuyankha m'njira yatsopanoyi. Sayansi ikuwonetsa kuti njirayi imakuthandizani kuti mukhale osangalala, imalimbikitsa chidwi, imakuthandizani kuti mugone bwino, imathandizira mphamvu, komanso imakupatsani mphamvu kuti mupirire. " (Zokhudzana: Zomwe Ndaphunzira Poyesa Kupanikizika Kwanyumba)

Kodi mumachita bwanji kupuma kuti mupanikizike?

"Chomwe chimagwira ntchito kwa anthu ambiri ndikupumira masekondi anayi ndikutulutsa masekondi sikisi osapumira pakatikati. Yambani kupuma pamlingo uwu kwa mphindi ziwiri (ikani timer). Yambani kupumira m'mphuno mwanu ndikutulutsa milomo yolondola ngati Ngati mukulira chakudya chotentha. Mukamawerengera masekondi anayi, masekondi sikisi mutuluka, yang'anani ndikumverera kwa mpweya wolowa m'mphuno mwanu ndikutuluka mkamwa mwanu.

Mukamaliza, ganizirani momwe mukumvera. Anthu ambiri amati sada nkhawa kwambiri komanso amakhala tcheru. Limbikirani kupuma kwa mphindi 20 kawiri patsiku, ndipo kugunda kwanu kwapansi kudzakhala kotsika, zomwe zikutanthauza kuti mtima wanu suyenera kugwira ntchito molimbika, ndikupangitsa - ndipo inu mukhale athanzi kwathunthu. "(BTW, ngakhale Tracee Ellis Ross ndi wokonda kugwiritsa ntchito masewera olimbitsa thupi kuti muchepetse kupsinjika.)

Kodi zolimbitsa thupi zimakhudza njirayi konse?

"Zimatero. M'malo mwake, ndi njira ziwiri. Kuchita masewera olimbitsa thupi kumalimbitsa HRV yanu, ndipo kupuma kumakuthandizani kuchita masewera olimbitsa thupi. Popeza mtima wanu sugwira ntchito molimbika, mumatha kuchita masewera olimbitsa thupi omwewo ndi Ofufuza ku Rutgers adafufuza izi, ndipo aganiza kuti kwa iwo omwe amachita mphindi 20, kawiri kawiri patsiku, amapumuliranso ngati atachita masewera olimbitsa thupi, ndipo mpweya wambiri ukuperekedwa kumatanthauza kuti amatha kupita kutali komanso kulimba. "

Kodi ubongo wanu umapindulanso ndi kupuma kumeneku kuti mupanikizike?

"Inde. Mukutumiza mpweya wambiri komanso magazi kulowa muubongo wanu mukamachita kupuma mphindi 20 zilizonse. Mudzawona kumveka bwino komanso kusinkhasinkha kwambiri ndikuwunikiranso. Mutha kupanga zisankho mosakondera Ndikukhulupirira kuti mwina zitha kuthandiza kuti ubongo wanu ukhale wolimba mukamakalamba - pamenepo ndiye gawo lathu lotsatira pakufufuza kwa HRV. "

Nanga anthu amaganiza kuti alibe nthawi?

"Kafukufuku akuwonetsa kuti kupuma kwa mphindi 40 tsiku limodzi ndi chinsinsi chothandizira kuyankha kupsinjika kwa thupi lanu. Simungapeze phindu lonse mwanjira ina. Ganizirani nthawi yomwe mudzapulumutse, komanso momwe mungamve bwino, mukayamba kutaya nkhawa mwachangu ndikumva bata, kudzidalira, ndikuwongolera, makamaka munthawi zosatsimikizika izi. Zopindulitsa ndizabwino kwambiri. "

Magazini ya Shape, Novembala 2020

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