Momwe Mungaphunzitsire Thupi Lanu Kuti Lisamve Kupweteka Kwambiri Pamene Mukugwira Ntchito

Zamkati

• 1. Imwani kukonzekera kwa khofi.
• 2. Kuchita masewera olimbitsa thupi masana.
• 3. Thukuta ndi anzanu.
• 4. Onjezerani mwamphamvu.
• 5. Imwani kapu ya vinyo.
• 6. Gona ngati khanda.
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Monga mkazi wokangalika, ndiwe mlendo ku postworkout zowawa ndi zowawa. Ndipo inde, pali zida zabwino zosinthira kudalira, monga zodzigudubuza thovu (kapena zida zatsopano zochira) ndi kusamba kotentha. Koma taganizirani ngati mungaphunzitse thupi lanu kuti lichepetse ululu palokha ndikuyambitsa (ndikufulumira) njira yochiritsira.

Malinga ndi kafukufuku waposachedwa, mutha. Nthawi zonse mukavulala-kupweteka kwa minyewa kumaphatikizaponso-dongosolo lanu limatulutsa ma peptide achilengedwe a opioid, akutero Bradley Taylor, Ph. D., wofufuza zowawa zosatha komanso pulofesa wa physiology ku University of Kentucky College of Medicine. Zinthu izi, zomwe zimaphatikizapo endorphins odzimva bwino, yolumikizira ma opioid receptors muubongo, kuchepetsa ululu wanu ndikukupangitsani kuti mukhale okhazikika komanso odekha.

Ngati munagwapo pothamanga ndikudabwa kuti simunamve bwino pamakilomita angapo otsatira, mwachitsanzo, chimenecho chinali chitsanzo cha mphamvu zanu zamachiritso zomwe zikugwira ntchito; Mankhwala oteteza kupweteka amasefukira muubongo wanu ndi msana wanu, kenako tetezani thupi lanu ku zopweteka ndi hyperfocus malingaliro anu.

Akatswiri akupeza kuti tili ndi mphamvu zambiri pazomwe timachita kuposa momwe timaganizira, kutanthauza kuti pali njira zopezera zowawa zachilengedwe izi ndikuwonjezera mphamvu zawo nthawi iliyonse yomwe muwafuna. Nazi zomwe tikudziwa tsopano.

1. Imwani kukonzekera kwa khofi.

Caffeine amachepetsa kupweteka kwa minofu, kukulolani kuti mudzikakamize kwambiri kumalo ochitira masewera olimbitsa thupi, kafukufuku watsopano akuwonetsa. Anthu omwe amamwa ndalamazo mu makapu awiri kapena atatu a khofi asanakwere njinga zolimba kwa mphindi 30 akuti samva kupweteka m'misempha yawo ya quad kuposa omwe analibe caffeine, malinga ndi kafukufuku wochokera ku University of Illinois ku Urbana-Champaign.

"Caffeine imamangiriza ma adenosine receptors, omwe amapezeka m'malo aubongo omwe amalamulira ululu," akutero a Robert Motl, Ph.D., wofufuza wamkulu. Amalimbikitsa kumwa kapu imodzi kapena awiri pa ola limodzi musanachite masewera olimbitsa thupi kuti mupindule.

2. Kuchita masewera olimbitsa thupi masana.

Magetsi a UV amachulukitsa thupi lanu kuti apange ma neurotransmitters, ena mwa iwo omwe amathandizanso kusapeza bwino. Kupweteka kwakumbuyo kunachepetsedwa patangotha ​​mphindi zitatu zokha za 30 za kuwala kowala, kafukufuku munyuzipepala Mankhwala Opweteka apezeka, ndipo olembawo atha kuti inunso mutha kukhala ndi zotsatira zake kuchokera ku kuwala kwachilengedwe kwakunja. Kafukufuku wina akuwonetsa kuti anthu omwe achira opareshoni m'zipinda zadzuwa adatenga 21 peresenti yocheperako mankhwala opweteka paola poyerekeza ndi omwe ali m'zipinda zamdima. Kuwala kwadzuwa kumatha kupangitsa thupi lanu kupanga serotonin, neurotransmitter yomwe yawonetsedwa kuti imatsekereza njira zowawa muubongo.

3. Thukuta ndi anzanu.

Kubweretsa bwenzi ku Spin class kumatha kupweteketsa zopweteka zomwe zimapangitsa kuti kulimbitsa thupi kwanu kukhale kothandiza. (Onjezani zimenezo pamndandanda wa zifukwa zimene kukhala ndi mnzanu wolimbitsa thupi kuli chinthu chabwino koposa.) Mu kafukufuku wina wochitidwa ndi Robin Dunbar, Ph.D., pulofesa wa zamaganizo a chisinthiko pa yunivesite ya Oxford, anthu amene ankapalasa ndi anzake asanu ndi mmodzi. Kwa mphindi 45 adatha kupirira zowawa motalikirapo kuposa momwe amakhoza kupalasa okha. Timamasula ma endorphins ambiri tikamachita zinthu zolumikizana, Dunbar akuti. Ngakhale asayansi sakudziwa chifukwa chake, zikutanthauza kuti mutha kugwira ntchito yayitali komanso yovuta. "Ngakhale kungolankhula ndi abwenzi kumayambitsa kutulutsa ma endorphin," akutero Dunbar. "Zotsatira zake za opiate zimawonjezera ululu wanu wonse, kotero kuti musamavutike kwambiri ndi kuvulala, ndikukupangitsani kuti mukhale osagwirizana ndi matenda."

4. Onjezerani mwamphamvu.

Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin kuti athetse ululu komanso kukulitsa malingaliro - tikudziwa izi. Koma mtundu wa masewera olimbitsa thupi ndi wofunika. (Onani: Chifukwa chiyani kunyamula sikundipatsa mwayi wothamanga endorphin yemwe ndimakhumba?) "Ntchito yabwino kwambiri yotulutsa endorphin ndi ntchito yayikulu komanso / kapena yayitali," akutero a Michele Olson, Ph.D., pulofesa wothandizirana wa sayansi yamasewera ku Huntingdon College ku Alabama. "Chitani ma boti amafupiafupi, mwamphamvu kwambiri, ma plyos, othamanga PR-imodzi kapena cardio mwachangu kwa nthawi yayitali kuposa masiku onse."

Kupatula apo: Ngati muli ndi miyendo yopweteka kapena glutes, kuthamanga kwambiri kapena ma plyos amawapweteka kwambiri. Zikatero, Olson amalimbikitsa masewera olimbitsa thupi omwe amalimbana ndi zilonda zam'mimba. "Yendani mwachangu kapena mupepuke pang'ono," akutero. "Mukumva kupweteka pakuchulukirachulukira, komwe kumabweretsa mpweya ndi maselo oyera am'magawo kuti muwathandize msanga."

5. Imwani kapu ya vinyo.

Ngati mumakonda vino, tili ndi uthenga wabwino. Sipani pa ena kuti muyambe kutulutsa ma endorphin ndi ma peptide ena achilengedwe, kafukufuku wochokera ku Douglas Mental Health University Institute apeza. Khalani osamwa pang'ono-pafupifupi chakumwa chimodzi kapena ziwiri patsiku kuti mupindule, akutero akatswiri. (Musaiwale za zina zonse za thanzi la vinyo.)

6. Gona ngati khanda.

Kusagona mokwanira kungapangitse masewera olimbitsa thupi kukhala ovutitsa. Ndilo chigamulo cha ofufuza omwe adapempha anthu kuti amize manja awo m'madzi ozizira kwa masekondi 106. Makumi anayi mphambu awiri mwa anthu omwe amadzizindikiritsa kuti ndi ogona ovuta adatulutsa manja awo molawirira, poyerekeza ndi 31% ya enawo. (Nayi malo abwino kwambiri (komanso oyipa kwambiri) ogona athanzi lanu.) Asayansi sakudziwa chifukwa chake kusowa kwa z kumawonjezera kumva kupweteka, koma Taylor akuti zitha kukhala ndi chochita ndikuti kupsinjika, nkhawa, ndi kukhumudwa kumadzuka pamene sitigona tulo, ndipo zinthu zonsezi zimatha kusokoneza dongosolo la opioid.

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