Kudzichekacheka Kungachepetse Kuopsa Kwanu Kovulala

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Ngakhale mumachita masewera olimbitsa thupi kapena zolinga zingati zomwe mumaphwanya, zoyipa zimachitika. Ndipo tsiku limodzi lochedwa silipweteka, koma momwe mungachitire ndi izi. Phunziro latsopano mu Briteni Journal of Sports Medicine, Ofufuza aku Sweden adatsata othamanga apamwamba pomwe amaphunzitsa kwa chaka chimodzi ndikupeza kuti 71% ya iwo adavulala. Palibe zodabwitsa, poganizira za masewera olimbitsa thupi komanso othamanga omwe othamanga ayenera kutsatira. Koma ofufuzawo sanapeze kugwirizana kulikonse pakati pa kuvulala ndi kuopsa kwa ndondomeko. M’malo mwake, anapeza kuti othamanga amene amadziimba mlandu chifukwa cha utsiku ndiwo amavulazidwa kwambiri. (Yikes! Yang'anirani Zovulala Zoyambira 5 (ndi Momwe Mungapewere Aliyense) nawonso.)

Bwanji? Nenani kuti mukumva kuchepa komanso kumva kuwawa mukamathamanga ndipo simukusunga zolinga zanu. Kenako mumayamba kumva kugwedezeka pa bondo lanu. Pali njira ziwiri zomwe mungayankhire: Mutha kudzimenya nokha chifukwa chokhala waulesi ndikukankhira ululu ngakhale thupi lanu likumva bwanji, kapena kuwakokera mpaka tsiku lopuma ndikumasuka kuti musawononge kwambiri. bondo lanu.

"Kudziyimba mlandu kumapangitsa wothamanga kupitiliza nthawi yomwe amayenera kusankha kulola kuti thupi lipumule," akutero wolemba kafukufuku wamkulu Toomas Timpka, M.D., Ph.D. Umboni woti amayenera kumasuka? Pafupifupi zovulala zonse zomwe gulu la Timpka lidapeza zidachitika chifukwa chogwiritsa ntchito kwambiri tendinitis kapena kupsinjika kwa nkhawa.

Koma ndiye wolakwa nthawi zonse chinthu choyipa? Zimatengera momwe zinthu ziliri, atero a Timpka. Mwinamwake mukuvutika mumtunda wanu wa marathon chifukwa simunapitirize maphunziro anu. Zikatero, kuimba mlandu ena kungakulimbikitseni kupita mtsogolo. (Dziwani zambiri mu Mphamvu ya Maganizo Olakwika: Zifukwa 5 Zomwe Kusungulumwa Kuli Kovuta.) Koma mukamadziimba mlandu mukakhala njira yanu yochitira izi, imadutsa gawo lowopsa.

Kodi mumatani ndi masiku opuma? Malinga ndi Jonathan Fader, Ph.D., katswiri wa zamaganizo pamasewera omwe amagwira ntchito ndi othamanga apamwamba, zonse ndi kukonzanso momwe mumaganizira. M'malo mobwereza momwe mumayamwa, bwerani ndi mawu atsopano, monga "Ndikupereka makilomita 18 zonse zomwe ndili nazo!" Sikuti ndikudziyesa kuti ndinu opambana, koma ndikuvomereza ntchito yomwe mukugwira.

"Maganizo a anthu ali ndi makina apamwamba kwambiri," akutero Fader. "Mawu anu enieni ayenera kutengera china chake chowonadi." Ngati mumadzidalira kwambiri ndipo simukutha kupeza chinthu chimodzi chomwe mwachita bwino, nayi chowonadi chaponseponse: Simukufuna china chilichonse kuposa kuti muthe kuchita izi ndipo mupereka zonse kuti izi zichitike pompano, munthawi ino. (Komanso, yesani izi Pinterest-Worthy Workout Mantras kuti Mukhale ndi Mphamvu Gawo Lililonse la Moyo Wanu.)

Dzichitireni zabwino ndipo thupi lanu lidzakuthokozani.

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