Momwe Mungakulitsire Chidaliro Chanu mu Njira 5 Zosavuta

Zamkati

• Mverani Mphamvu
• Limbitsani Mphamvu Zamaganizo
• Limbikitsani ndi Yoga
• Lembaninso Nkhani Yanu
• Dziwoneni Nokha Mukupambana
• Onaninso za

Kuti mupeze zomwe mukufuna-kuntchito, mu masewera olimbitsa thupi, m'moyo wanu-ndikofunikira kukhala ndi chidaliro, zomwe tonse taphunzira kudzera munthawi yathu. Koma momwe malingaliro amenewo amakhalira poyendetsera kupambana kwanu angakudabwitseni. "Kudzidalira kumayenderana ndi luso pankhani yokwaniritsa," akutero Cameron Paul Anderson, Ph.D., pulofesa pa Sukulu ya Bizinesi ya Haas ku UC Berkeley. Mukamadzimva bwino, mumalolera kuchitapo kanthu komanso kuti muthanenso ndi zopinga. Mumaganizanso mwanzeru ndikudzikakamiza kwambiri, akutero.

Chidaliro chimakuthandizaninso kugwiritsa ntchito mphamvu zakupsinjika, malinga ndi kafukufuku wochokera ku University of Chicago. Anthu omwe sakudzidalira amatha kuwona zizindikiro za mavuto (monga mitengo ya thukuta thukuta) ngati zizindikilo zoti atsala pang'ono kulephera, zomwe zimadzakwaniritsa ulosi. Anthu odzidalira samakhudzidwa ndi kusasamala koteroko ndipo amatha kupeza phindu la kuyankha kwachisoni (monga kuganiza mozama) ndikuchita bwino pokakamizidwa. (Nazi momwe mungasinthire kupsinjika kukhala mphamvu yabwino.)

"Genetics imawerengera mpaka 34 peresenti ya chidaliro," Anderson akuti-koma mumawongolera magawo awiri mwa atatu. Kudzidalira kwanu kumatengera kuwerengera komwe ubongo wanu umapanga poyesa zinthu monga zomwe zidakuchitikirani m'mbuyomu motsutsana ndi makhalidwe monga chiyembekezo. Kukulitsa chidaliro chanu kumatanthauza kudziwa bwino equation. Malangizowa adzakuthandizani.

Mverani Mphamvu

Anthu omwe ali ndi zomwe akatswiri amatcha "kukula kwamaganizidwe" -chikhulupiriro choti aliyense atha kuchita bwino pachinthu china, mosasamala kanthu za luso lawo loyambirira-amakhala olimba mtima kuposa omwe amaganiza kuti maluso ndi obadwa nawo, Anderson akuti. Kukhazikika pamalingaliro kukulimbikitsani kuti musinthe zolephera zakale ndikulimbikitsidwa kuchokera pakupambana. Kuti atenge mawonekedwe olingalira bwino, Anderson akuwonetsa kuti azisamalira zopambana zazing'ono. "Izi zidzakuthandizani kukhulupirira luso lanu, chifukwa chake mukakumana ndi zovuta, mudzadzidalira," akutero. Kukondwerera zopambana zazing'onozi kumathandizanso kuti muwone kupita patsogolo kwanu pamene mukuyesetsa kukwaniritsa cholinga. (Gwiritsani ntchito malangizowa kuti mukhale olimba komanso kuti mugonjetse vuto lililonse lolimbitsa thupi.)

Limbitsani Mphamvu Zamaganizo

Kugwira ntchito ndi chimodzi mwazinthu zamphamvu kwambiri zomwe mungachite kuti muwonjezere chidaliro, akutero Louisa Jewell, wolemba Waya Ubongo Wanu Kuti Udzidalire: Sayansi Yogonjetsa Kudzikayikira. "Mukamachita masewera olimbitsa thupi, ubongo wanu umalandira mauthenga ochokera m'thupi lanu omwe amati, Ndine wamphamvu komanso wokhoza. Ndimatha kunyamula zinthu zolemera ndikuyenda maulendo ataliatali," akufotokoza. Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin olimbikitsa, olimbikitsa mtima, amachepetsa mavuto, komanso amakulepheretsani kukhala ndi malingaliro olakwika, atero a Oili Kettunen, Ph.D., katswiri wazolimbitsa thupi ku Sport Institute of Finland ku Vierumäki. Kuti mupindule, yesani zolimbitsa thupi osachepera mphindi 180 pasabata, kapena mphindi 30 mpaka 40 masiku asanu pasabata, akutero. Ndipo muzigwira ntchito m'mawa ngati mungathe kuzisambira. "Kuchita bwino komwe mumapeza kumakhudza khalidwe lanu tsiku lonse," akutero Jewell.

Limbikitsani ndi Yoga

Zochita zina za yoga zitha kukuthandizani kuti mukhale olimba mtima, malinga ndi kafukufuku watsopano munyuzipepalayi Malire a Psychology. Kuima kwa mapiri (kuimirira ndi miyendo yanu pamodzi ndikukweza msana wanu ndi chifuwa) ndi mawonekedwe a chiwombankhanga (kuimirira ndi manja anu atakwezedwa mpaka kutalika kwa mapewa ndikuwoloka kutsogolo kwa chifuwa) kumalimbitsa mphamvu ndi kumverera kwamphamvu. Chifukwa chiyani? Kafukufuku wina amasonyeza kuti yoga ikhoza kulimbikitsa mitsempha ya vagus-mtsempha wa cranial umene umayenda kuchokera ku ubongo kupita kumimba-zomwe zimawonjezera mphamvu, ubwino, ndi kudzidalira, anatero wolemba kafukufuku Agnieszka Golec de Zavala, Ph.D. Kusinthaku kudawonekera patangodutsa mphindi ziwiri, akuwonjezera. Upangiri wake: "Chitani yoga pafupipafupi. Itha kukhala ndi phindu lokhalitsa. Ikhoza kukhudza dongosolo lamitsempha lamkati m'njira yayikulu, yokhazikika yopititsa patsogolo mphamvu ndikulimbitsa chidaliro." (Yambani ndi njira yopumira ya yoga yomwe imalimbitsa chidaliro.)

Lembaninso Nkhani Yanu

Anthu amapanga nkhani zokhudzana ndi kuthekera kwawo, atero a Jewell. "Ndipamene umadziuza wekha, sindine mtundu wa CrossFit, kapena ndimaopa kuyankhula pagulu," akufotokoza. Koma muli ndi mphamvu younikanso momwe mumadzigawira kuti mugonjetse zolepheretsa izi. (Ndi chifukwa chake muyenera kuyesa china chatsopano.)

Yambani ndi momwe mumalankhulira nokha. Pamene mukuganiza za gawo la moyo wanu lomwe limayambitsa kudzikayikira, gwiritsani ntchito mawu akuti: "Jennifer ali wamanjenje" m'malo mwa "Ndili ndi mantha," ofufuza a yunivesite ya Buffalo akusonyeza. Zikumveka zopusa, koma zimagwira ntchito: Anthu omwe adagwiritsa ntchito njirayi asanalankhule amamva kuti ali ndi malingaliro abwino kuposa omwe sanatero. Kuganiza kwa munthu wachitatu kumatha kupanga tanthauzo pakati panu ndi chilichonse chomwe chikuyambitsa nkhawa yanu. Zimakupatsani mwayi wodziyambitsanso nokha kuti mukwaniritse zambiri.

Dziwoneni Nokha Mukupambana

Mukamaganiza kapena kudziwonera nokha mukuchita zinazake, ubongo wanu umachita ngati kuti mumachitadi, kafukufuku wochokera ku University of Washington akuwonetsa. Izi zimathandiza mukamakonzekera zochitika zinazake, monga kuthamanga mpikisano kapena kupereka chofufumitsa chaukwati. Koma zochitika zina zowonera zimathandizanso kukulitsa kudzidalira kwanu. Yambani pofanizira zomwe mumadzidalira kwambiri, akutero Mandy Lehto, Ph.D., mphunzitsi wanu. Pangani zochitikazo molunjika momwe mungathere. Mwayima bwanji? Mwavala chiyani? Chitani izi kwa mphindi zingapo kamodzi kapena kawiri patsiku, Lehto akuti. Zimagwira ntchito chifukwa zimakupatsani mwayi wodziwa kudzidalira, kulimbitsa maubongo omwe amakuwuzani kuti ndinu okonzeka komanso okhoza. Patapita kanthawi, mudzatha kutengera malingaliro abwinowo nthawi iliyonse yomwe mukuwafuna.

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