Zinthu 6 Zomwe Muyenera Kudziwa Zokhudza Kugwiritsa Ntchito Nthawi Yanu

Zamkati

• Kugwiritsa Ntchito Nyengo Yanu? Kodi Mukuchita Zolimbitsa Thupi Zotani
• Cardio Ndi Bwino Kuposa Kuphunzitsa Mphamvu
• Kulimbitsa Thupi Pa Nyengo Yanu Sikudzachepetsa Kuyenda Kwanu
• Koma Ikhoza Kuthandiza Ndi Zizindikiro Zina
• Simungathe Kuvulala Kwambiri
• Ndipo Magwiridwe Anu Adzapanganso Mukamagwira Ntchito Munthawi Yanu
• Onaninso za

Nthawi yanu ndi zonse zomwe zimabwera ndikokwanira kukupangitsani kufuna kutsitsa masewera olimbitsa thupi ndikukhala pabedi ndi compress yotentha komanso thumba la tchipisi cha mchere ndi viniga. Koma chikwama cha tchipisi sichikuthandiza m'mimba momwemo - pomwe thukuta labwino limatha. Nazi zomwe muyenera kudziwa pakugwira ntchito yanu nthawi yanu.

Kugwiritsa Ntchito Nyengo Yanu? Kodi Mukuchita Zolimbitsa Thupi Zotani

Musatikhumudwitse, mumadzipezera nokha chibakera chifukwa chotengera matako anu ku masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kuli bwino kuposa palibe - makamaka mukadzipereka kuti mugwire ntchito yanu nthawi - koma ngati mukufuna kupeza thukuta kwambiri pazoyeserera zanu, pangani kulimbitsa thupi kumeneku kukhala kolimba kwambiri. "Kuchita masewera olimbitsa thupi kwambiri kumatha kutulutsa ma endorphin ambiri, omwe ndi mankhwala omwe amamva bwino omwe amatulutsidwa mu ubongo wathu tikamachita masewera olimbitsa thupi," akutero Alyse Kelly-Jones, MD, ob-gyn ku Novant Health Mintview OB / GYN. Endorphins amathandiza kuthetsa ululu ndikuchotsa ma prostaglandins, omwe ndi mankhwala omwe amapangidwa nthawi yakusamba (ndipo nthawi zina, monga mukavulala) omwe amatha kuyambitsa kutupa, kuphwanya minofu, kupweteka, ndi malungo. Chifukwa chake mukamasula ma endorphins ambiri, mumamva kupweteka kwakanthawi kochepa. (Mulembanso zabwino zisanu ndi zitatu izi zamaphunziro a HIIT nthawi yomweyo.)

Chifukwa china chopitira kubokosi kudumpha pa yoga? Mahomoni ogonana. Magulu a Progesterone ndi estrogen amakhala otsika kwambiri msambo, atero Kelly-Jones, ndipo izi zikutanthauza kuti thupi lanu limatha kupeza chakudya ndi glycogen mosavuta kuposa momwe zimakhalira pamene estrogen ili pamwambamwamba (pakati pa kuzungulira kwanu ). Izi zikutanthauza kuti mafuta omwe thupi lanu limafunikira kuti muzitha kuyendetsa mwamphamvu kwambiri amapezeka mosavuta, ndipo mutha kukankhira mwamphamvu kuti mupindule ndi kuphulika kwakanthawi kofulumira.

Cardio Ndi Bwino Kuposa Kuphunzitsa Mphamvu

Ngati cholinga chanu ndikuchepetsa zizindikiritso za PMS, ndiye kuti sabata lakumapeto kwanu ndi nthawi yomwe muyenera kuganizira kwambiri za choponderacho osatinso za barbell. Kafukufuku akuwonetsa kuti pali kulumikizana kwachindunji pakati pa mphamvu ya aerobic ndi kuuma kwa zizindikiritso za PMS: Mukamachita masewera olimbitsa thupi, matupi a PMS amatsika. Koma pamene asayansi anayang'ana kuti awone ngati chinthu chomwecho chinachitika ndi mphamvu ya anaerobic-kotero, kuphunzitsa mphamvu-adapeza kuti panalibe kugwirizana kwakukulu pakati pa mitundu iwiriyi.

Osanenanso kuti kutentha kwa thupi lanu kumatsika kwenikweni mukakhala pa msambo, chifukwa cha kuchepa kwa mahomoni. Izi zimawonjezera nthawi yomwe thupi lanu limatopa, ndipo mutha kutentha kwambiri osatopetsa dongosolo lanu lamanjenje. Izi zikutanthawuza chiyani kwa inu: Maulendo othamanga amenewo azikhala osavuta kuposa momwe amachitira pakatikati. (Zogwirizana: Momwe Mungapangire Kuti Mugwiritse Ntchito Kwambiri Sprint Interval Workout)

Kulimbitsa Thupi Pa Nyengo Yanu Sikudzachepetsa Kuyenda Kwanu

Masiku angapo oyambilira, nthawi yanu ikakhala yolemetsa kwambiri, ndipamene mwina simungathe kusungitsa kalasi ya TRX. Koma ngati ndi gawo la chizolowezi chanu, ndiye kuti mutha kulipira. Kelly-Jones akunena kuti kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa kuyenda kwanu mwezi uliwonse, zomwe zimapangitsa kukhala njira yolimba yodzitetezera. Ndi chifukwa chakuti “estrogen imachepa pamene mafuta a m’thupi achepa, ndipo estrogen imapangitsa kukula kwa chiberekero [chomwe mumakhetsa mukakhala ndi msambo],” akufotokoza motero. Kutanthauzira: Kuchita masewera olimbitsa thupi pafupipafupi (kuphatikiza zakudya zopatsa thanzi) kungatanthauze mafuta ochepa amthupi, zomwe zikutanthauza kuchepa kwa estrogen komanso kusamba kosavuta.

Tsoka ilo, gulu la TRX silidzakukhudzani mwachangu, akutero Kelly-Jones. "Mzere ukangoyamba, zizikhala momwe ziliri," akutero. Popeza kuti chiberekero chanu chakhala cholimba mwezi wonsewo, panthawi yomwe mumayamba kusamba ndi nthawi yotaya chifukwa mulibe mimba. Kugwiritsa ntchito nthawi yanu sikungasinthe momwe zinthu zolemetsa zikuyendera pompano. (Komanso muyenera kudziwa: zonse zomwe muyenera kudziwa zokhudza kugonana pa nthawi yanu.)

Koma Ikhoza Kuthandiza Ndi Zizindikiro Zina

Kugwiritsa ntchito nthawi yanu kumatha kuthandizanso ndi zizindikilo zina, komabe, ngati mimba yoyipa yamimba. Kelly-Jones anati: “Mukamatuluka thukuta panthawi yochita masewera olimbitsa thupi, thupi lanu limakhetsa madzi, zomwe zingachepetse kutupa. "Pakhalanso maphunziro omwe amagwirizanitsa mlingo wapamwamba wa thupi lonse ndi zizindikiro zochepa za PMS." Mwachitsanzo: Kafukufuku wofalitsidwa mu Crescent Journal of Medical and Biological Sayansi Zimasonyeza kuti ngati mumachita masewera olimbitsa thupi katatu pa sabata, makamaka kupanga nthawi yosuntha yomwe imapangitsa mtima wanu kugunda, ndiye kuti zizindikiro monga mutu, kutopa, ndi ululu wa m'mawere zimatha kuchepa.

Simungathe Kuvulala Kwambiri

Inde, ndibwino kuti mulowe mu gawo labwino la HIIT mukamakonzekera nthawi yanu. Ndipo ayi, palibe chifukwa chodandaulira za chiopsezo chowonjezeka chovulala. "Kusintha zochita zanu mukamasamba ndi nthano," akutero Kelly-Jones. "Chilichonse ndimasewera osakondera, pokhapokha mutakhetsa magazi kwambiri ndikukhala ochepa magazi. Kenako mutha kumva kutopa kwambiri," chifukwa chake simungathe kupita molimbika monga mumachitira.

Kafukufuku amamuthandiza: Ngakhale asayansi apeza kuti azimayi ali ndi mwayi wambiri wovulala ndi ACL nthawi zina, chiopsezo chimakula panthawi yoyamba, pomwe mahomoni amayambiranso kupangika, thumba losunga mazira limalimbikitsidwa, ndipo ovarian follicle imayamba kukula. Izi zimachitika kuyambira masiku 9 mpaka 14 pamasiku 28, choncho inde, mukatha msambo (tsiku loyamba lakumapeto kwanu kumawerengedwa kuti ndi tsiku lanu loyamba kusamba, Kelly-Jones akufotokoza).

Osanena kuti, ngakhale kuti chiopsezo cha amayi chovulazidwa ndi chachikulu, kafukufuku amasonyezanso kuti maphunziro a neuromuscular amatha kuchepetsa chiopsezocho pakati. Ofufuza adapeza kuti chiopsezo chimawonjezeka chifukwa pali kusiyana kwa momwe mawondo a amayi amayendera panthawi ya kusamba poyerekeza ndi ovulation. Koma Timothy E. Hewett, Ph.D. (yemwe wakhala akuphunzira za kusamba kwa kuvulala kwazaka zopitilira 15), adapeza kuti pomwe othamanga amaphunzitsidwa momwe amachepetsera katundu pamaondo awo ndi akakolo ndikulimbitsa mphamvu, mgwirizano wa kuvulala kwa ACL, kuvulala kwa akakolo, ndipo ululu wa m’mabondo unatsika ndi 50 mpaka 60 peresenti. Chifukwa chake kungolimbitsa ndi kuphunzira momwe mungasunthire thupi lanu moyenera mukamachita masewera olimbitsa thupi kumatha kuthandizira-nthawi kapena ayi. (Zogwirizana: Kodi Zilibe kanthu Kuti Mumachita Zolimbitsa Thupi Motani?)

Mwanjira ina, musawope ndipo pitilizani kubweza ma reps ngati a badass nokha.

Ndipo Magwiridwe Anu Adzapanganso Mukamagwira Ntchito Munthawi Yanu

Pokhapokha mutakhala ndi magazi ochulukirapo, monga Kelly-Jones watchulidwa pamwambapa, sizingatheke kuti ntchito yanu ingakhudzidwe. Atafufuza ochita masewera okwana 241 momwe kusamba kwawo kunakhudzira magwiridwe awo, ofufuza adazindikira kuti pafupifupi 62 peresenti ya iwo amaganiza kuti zolimbitsa thupi zawo zinali zabwino pomwe anali ndi nthawi yawo poyerekeza ndi pomwe sanachite. (Kuphatikiza apo, 63 peresenti ya iwo adati kupweteka kwawo kudachepa panthawi yophunzitsidwa komanso mpikisano kusiyana ndi nthawi yobwezeretsa.) Ndipo mwina mungaganize kuti ali bwino kungodutsa chifukwa ndiabwino, dziwani kuti sizomwezo . Kafukufuku wina wochokera ku West Virginia University adapeza kuti, akawunikidwa mkati mwa theka loyamba ndi lachiwiri la msambo wawo, othamanga achikazi amachitabe chimodzimodzi munthawi yawo monga amachitira akapuma. Choncho pitirirani ndikugwira zozemberazo - ndi nthawi yoti muyambe kutuluka thukuta.

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