Kodi Ndi Bwino Kuchita Ntchito Mukadwala?

Zamkati

• Mukamagwira Ntchito Yodwala Pabwino
• Pamene *Muyenera* Kugwira Ntchito Pamene Mukudwala
• Njira Zoyenera Kuzitsatira Pogwira Ntchito Pamene Mukudwala
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Kwa anthu ena, kutenga tsiku limodzi kapena awiri kuchokera ku masewera olimbitsa thupi si biggie (ndipo mwina ngakhale dalitso). Koma ngati mumachita mokhulupirika #yogaeverydamnday kapena simungathe kudumpha kalasi, mwina mukudabwa ngati muyenera kuchita ndi chimfine kapena ayi. Apa, zomwe muyenera kudziwa pogwira ntchito mukadwala. (Zogwirizana: Thukuta kapena Pitani? Nthawi Yogwirira Ntchito ndi Nthawi Yiti Kuti Mudutse)

Mukamagwira Ntchito Yodwala Pabwino

Yankho lalifupi: Zimatengera zizindikiro zanu ndipo ndi masewera otani omwe mukuchita. "Kawirikawiri, ngati zizindikiro zanu zili pamwamba pa khosi, monga zilonda zapakhosi, mphuno, kapena maso amadzimadzi, ndi bwino kuchita masewera olimbitsa thupi," akutero Navya Mysore, MD, wothandizira wamkulu komanso wotsogolera zachipatala ku One Medical ku NYC. Komabe, ngati mukukumana ndi zizindikiro m'chifuwa komanso pansipa, monga kukhosomola, kupuma, kutsegula m'mimba, kapena kusanza, ndibwino kuti mupume pang'ono, atero Dr. Mysore. Ndipo ngati muli ndi malungo kapena mukulephera kupuma, dumphani.

Chifukwa chake, ngati mukuyenera kuchita zolimbitsa thupi kapena ayi zimadalira matenda anu patsikulo ndi kachiromboka - chifukwa choti mnzanu akupita kupyola m'kalasi la HIIT kwinaku akupuma sizitanthauza kuti inunso muyenera kutero.

Izi zati, simuli openga ngati mukuganiza kuti kugwira ntchito uku mukudwala kumakupangitsani kumva ngati mukutukuka; mutha kudzudzula ma endorphin omwe amaliza kulimbitsa thupi chifukwa chothamangira kwakanthawi "Ndikumva bwino" pambuyo pa thukuta. Izi sizitanthauza kuti ndi zabwino kwa inu m'kupita kwanthawi, komabe. Ganizirani izi motere: Thupi lanu liyenera kugwiritsa ntchito zosungira zake zonse kuchiritsa, akufotokoza a Stephanie Grey, DNP, namwino ogwira ntchito komanso wolemba Ndondomeko Yanu Yautali. "Mukakhala ndi vuto lalikulu, kuchita masewera olimbitsa thupi kumatha kupititsa patsogolo kuchira kwanu," akutero. (Zambiri pa izi apa: Kulimbitsa Thupi Kwenikweni Kungakuchititseni Kudwala)

Pamene *Muyenera* Kugwira Ntchito Pamene Mukudwala

Nayi nsomba: Mitundu ina yazolimbitsa thupi - monga kuyenda, kutambasula, ndi kuchita yoga mopepuka - itha kuthandizira kuchepetsa mavuto ena monga chimfine, kukokana msambo, kapena kudzimbidwa.

"Kuchita masewera olimbitsa thupi mofatsa kumalimbikitsa kuthamanga kwa magazi ndikuchepetsa kupsinjika thupi, kulola kuti izigwira ntchito molimbika kuti athane ndi matenda," akufotokoza Gray. Ndipo ngati muli ndi vuto lodzimbidwa pang'ono, kuyenda mozungulira kumatha kuthandizanso kugaya chakudya, atero Dr. Mysore.

Komanso, kutentha kumatha kukuthandizani kuti mumve bwino - ndikuchenjeza. "Lingaliro loti mutha 'kutulutsa thukuta' ndi lingaliro laling'ono lakale la akazi-simungathe 'kutulutsa thukuta'," akutero Dr. Mysore. "Komabe, ngati mukumva kuti muli ndi nkhawa komanso kutentha kwa sauna kapena kalasi yotentha ya yoga kumakuthandizani kupuma mosavuta, ndiye bwino." (BTW, nayi chowonadi chokhudza kutulutsa thukuta mowa kapena ayi.)

Zitha kuthandizanso kupewa matenda amtsogolo: Kafukufuku wina wa 2017 adapeza kuti malo osambira "pafupipafupi" a sauna amathandizira kuchepetsa chiopsezo cha kupuma monga mphumu kapena chibayo. (Zambiri apa: Kodi Makalasi Otentha Alidi Bwino?) Kuphatikiza apo, kuchita masewera olimbitsa thupi, kumathandizira kukulitsa chitetezo chanu, akuwonjezera Dr. Mysore."Kuchita masewera olimbitsa thupi katatu kapena kanayi pamlungu (mphindi 30 mpaka 40 pa kulimbitsa thupi) kudzathandiza thupi lanu kulimbana ndi matenda komanso matenda m'nyengo yozizira," akutero.

Ndikofunikira kudziwa kuti ngati mukuchita masewera olimbitsa thupi, ma yoga ena amaganiza (ganizirani: galu wotsika) atha kubweretsa kusokonezeka kwa m'mphuno komanso kusokonezeka, akutero Grey. Zikatero, tulukani, ndipo mupumule mu sauna yotentha m'malo mwake. Ndipo ngati mukutsekula m'mimba, mwina mwasowa madzi m'thupi, choncho pewani kutuluka thukuta, zomwe zingawonjezere zizindikiro zanu, akutero Dr. Mysore. (Yogwirizana: Iyi Ndiye Njira Yabwino Yothana ndi Kuzizira)

Ngati mwasankha kuchita masewera olimbitsa thupi pamene mukudwala, pali zizindikiro zochepa zofiira: Ngati minofu yanu ikumva kutopa komanso kupweteka, ngati kupuma kwanu kulibe, kapena mukumva kutentha thupi komanso kufooka, siyanidi ndikupita kunyumba, akutero. .

Njira Zoyenera Kuzitsatira Pogwira Ntchito Pamene Mukudwala

Kumbukirani: Sikuti zimangokhudza inu. "Ngati mukufalitsa kachilombo, chifuwa, kapena chimfine, khalani aulemu kwa omwe akuzungulirani-musavutike ndikukhala kwanu," akutero a Gray. Kuphatikiza apo, malo ochitira masewera olimbitsa thupi siwo malo oyera kwambiri komanso kuwachezera akadwala ndiwowopsa chifukwa chitetezo chanu chamthupi chakhomeredwa kale msonkho.

Mukakhala kunja kwa nyengo, ndibwino kuti mupite kokayenda panja kapena kukachita masewera olimbitsa thupi kunyumba ngati zingatheke, akutero Dr. Mysore. Koma ngati mumachita masewera olimbitsa thupi, onetsetsani kuti mukufafaniza makina, tsekani pakamwa ngati mukutsokomola kapena mukuyetsemula, ndipo musasiye Kleenex atagona mozungulira.

Ngati mukuchita ndi chimfine, mufunikiranso kukonzekera thupi lanu powapatsa michere yoyenera ndi hydration musanachite masewera olimbitsa thupi. "Imwani madzi ambiri, ndipo lingalirani madzi a coconut kapena kuwonjezera ufa wa electrolyte m'madzi anu mukadwala," akutero a Grey. Kapisozi wapamwamba kwambiri wa multivitamin-komanso michere monga magnesium, zinc, vitamini C-ndiyonso yabwino kuwonjezera pazomwe mumachita.

Mfundo yomaliza: "Ndikudziwa kuti zingakhale zovuta kuti makoswe azolowera masewera olimbitsa thupi achepetse, koma ndizothandiza kwambiri ayi zolimbitsa thupi ndi chimfine. Thupi lako lidzakhala loyamikira ndipo lidzalandira nthawi yopuma, "akutero Dr. Mysore. Ngati mukuwopa kutaya #gainz yanu, musadandaule kwambiri - mudzakhala kuti mukumva bwino ndikubwezera musanachite kutaya mtima uliwonse kapena mphamvu.

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