Kodi Ndizoipa Kudalira Ma Workouts Monga Chithandizo Chanu?

Zamkati

• Chitani Zolimbitsa Thupi Monga Chithandizo
• Therapist Adzakuwonani Tsopano
• Onaninso za

Sandra akafika ku kalasi yake yothamanga, sikuti ndi kavalidwe kake ka khungu-ndikumalingaliro ake. Mtsikana wazaka 45 wa ku New York City anati: “Ndinasudzulana ndipo zinthu zinasintha kwambiri. "Ndinayesa kupita ku chithandizo chamankhwala, koma ndinapeza kuti kupita ku kalasi ya spin ndi kulira m'chipinda chamdima ndikukwera panjinga kunali kondithandiza kwambiri kuposa kulankhula ndi mlendo."

Sandra ndi gawo la fuko lomwe likukula lomwe limakonda kutuluka thukuta-osalikambirana-zikafika pothana ndi mavuto awo. "Nditangoyamba pulogalamu yanga yolimbitsa thupi, ndinganene kuti anthu amabwera kudzapindula ndi thupi, koma tsopano amabwera kudzapindulanso kwambiri, ngati sichoncho," atero a Patricia Moreno, omwe amapanga njira ya intenSati, mndandanda wolimbitsa thupi zomwe zimayamba ndikuchita masewera olimbitsa thupi ndikuwonetsetsa musanayambitse mtima wamphamvu kwambiri. Ndipo zitachitika zoyipa (zandale zogawikana, masoka achilengedwe, zomvetsa chisoni, kupsinjika maganizo), Moreno nthawi zonse amawona chisangalalo chomwe chikubwera. (Onani: Azimayi Ambiri Anatembenukira ku Yoga Pambuyo pa Chisankho)

Kuchita masewera olimbitsa thupi kungakhale mankhwala atsopano, koma kungakhale kwenikweni kusamalira katundu wanu wonse wamalingaliro?

Chitani Zolimbitsa Thupi Monga Chithandizo

Zodabwitsa zogwirira ntchito si zachilendo. Kafukufuku wambiri akuwonetsa kuti kuchita masewera olimbitsa thupi kumawonjezera ma endorphin ndi mahomoni ena osangalala. Zina mwa kafukufuku waposachedwa mu Zolemba pa American Osteopathic Association Zimasonyeza kuti kugwira ntchito kwa theka la ola mumagulu amagulu kumachepetsa nkhawa. Gulu lina la ofufuza lidasindikiza zomwe zapezedwa munyuzipepalayo MALO OYAMBA kuwonetsa kuti yoga ingathandize kuchepetsa kukhumudwa.

Chani ndi zatsopano? Zomera zolimbitsa thupi zimayang'ana kukuthandizani kuti mupeze mtendere wamkati.Ma studio olimbitsa thupi monga The Skill Haus amapereka #bmoved, gawo losinkhasinkha, pomwe ena monga Circuit of Change amapereka makalasi omwe cholinga chake ndi kukuyeretsani m'maganizo.

Ndipo sichinthu china chatsopano (à la green juice, kale, Begoncé-vegans-inspired). Akatswiri ambiri a zamaganizo amanena kuti zimagwira ntchito ndipo ndi okondwa kuti anthu akuyamba kukhala olimba ngati njira yosavuta kupeza (ndipo nthawi zambiri yotsika mtengo) ya umoyo wamaganizo, makamaka panthawi yomwe ambiri aife timafunikira kutengeka pang'ono. Malinga ndi kafukufuku watsopano wa American Psychological Association, opitilira theka la anthu aku America akuwona kuti ndife otsika kwambiri m'mbiri ndipo tchulani tsogolo la dzikolo ngati chinthu chomwe amadandaula nacho kwambiri, chokwera kwambiri kuposa ndalama kapena ntchito ( ngakhale opanikizikawo sanabwerere m'mbuyo).

“Maseŵera olimbitsa thupi ndi njira yabwino kwambiri kwa ambiri a ife kulimbana ndi mavuto kapena kupsinjika maganizo,” anatero Ellen McGrath, Ph.D., katswiri wa zamaganizo ku New York City. "Ambiri aife timamva bwino tikamaliza kulimbitsa thupi ndipo izi zimatilola kusunthira m'malingaliro okhala othetsera mavuto ndikuwona mayankho omwe sitinawonepo kale." Kuti mukhale ndi zotsatira zabwino zolimbitsa thupi zolimbitsa thupi, muyenera kuchita masewera olimbitsa thupi kwa mphindi 15 kapena kuposerapo ndikutuluka thukuta, akutero.

Mphotho ina ya thukuta: Kupota, kukhomerera, kukweza, kuthamanga, ndi mtundu wina uliwonse wolimbitsa thupi ukhoza kukhala njira yabwino kwambiri yodzisamalira kwa iwo omwe sakumva chithandizo. "Ndidayesa kuwona kuchepa ndipo sizinandithandize," akutero Lauren Carasso, wazaka 35, waku White Plains, NY. "Mwinamwake anali wodwala wolakwika kapena nthawi yolakwika m'moyo wanga, koma zinandipangitsa kukhala wosasangalala. Komabe, malo ochitira masewera olimbitsa thupi ndi malo omwe ndimapeza chitonthozo. Nthawi ina, kuntchito, kasitomala anali wankhanza kwambiri kwa ine ndinali ndikulira. Ndinayenera kuchoka muofesi ndinali wamisala kwambiri.Pakati pa tsiku ndipo sindinadziwe choti ndichite kapena ndiyimbire ndani - sizinali ngati ndikadangokhala maofesi azachipatala mwakanthawi Ndinapita kukalasi yovina ndi mtima wanga ndikumva bwino ndi chithandizo changa. "

Therapist Adzakuwonani Tsopano

Koma pali nthawi zomwe simuyenera kuchita thukuta. Kwenikweni. "Ngakhale kuchita masewera olimbitsa thupi ndi njira yodabwitsa yochepetsera thupi, anthu ambiri amafunikirabe chithandizo chamankhwala kuti athetse mkwiyo, kupsinjika, nkhawa-ndipo ndizabwino," akutero a Leah Lagos, Psy.D., wothandizira masewera ndi magwiridwe antchito ku New York Mzinda. Ndipo kukhala zomveka, kuwona wothandizira kuli ndi maubwino ena apadera. "Kuchita masewera olimbitsa thupi ndi amodzi mwa oyang'anira omwe ali ndi malingaliro abwino omwe tili nawo, koma sikuti ndi 'kukonza' chilichonse chomwe chimakhala chovuta," akutero McGrath. Therapy, kumbali inayo, imaphunzitsa njira zothetsera mavuto ndikuthandizani kuthana ndi mavuto omwe akutenga nthawi yayitali, komanso kukulolani kuzindikira njira kuti musiye zizolowezi zoyipa.

Momwemo, mutha kusakaniza zonsezi, makamaka munthawi zovuta kwambiri. "Kuchita masewera olimbitsa thupi ndi chithandizo, kuphatikiza, ndizothandiza kwambiri pakusintha," akutero a Lagos. Zizindikiro zina zomwe muyenera kuyesa kulandira chithandizo: "Ngati simukumva ngati inu kwa nthawi yayitali, mukugwiritsa ntchito mankhwala osokoneza bongo, mowa, chakudya, kapena kugonana kuti mupirire, simumva bata mukamachita masewera olimbitsa thupi, china chake chowopsa chachitika kwa inu, kapena mkwiyo ukusokoneza thanzi lanu kapena maubale, mufunika thandizo kuchokera kwa akatswiri, "akutero a Lagos. Osangokhala mtundu wa wophunzitsa.

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