6 Mazano Okudzivirira Musuru Kutambura, Kukuvadza, uye Zvimwe
Kana zvasvika pakureba kana kukanganisa kwakanyanya kana kuti cardio workout, iwe unofambisa sei shure uko unokosha zvakadai sekuti iwe unotonhora sei kare. Izvo simba rinokufambisa (chaizvoizvo) kuisa muviri wako kuburikidza nekutora kurasikirwa, nekuderedza glycogen yako (iyo inenge yakachengetwa mumisumbu kuti iwedzere simba), kuputsa masvikiro emasumbu, uye kungokuita kuti uwedzere kuneta. Hewa nzira nhanhatu dzokubata nadzo mushure mumiririro wenyu kune mamwe maitiro akafanirwa TLC.
1 - Zadza dumbu rako ne carbs uye mapuroteni.
Zvimwe zvokudya zvekubatanidza zvinogona kubatsira kudzivirira kusuruvara mushure mokumhanya-iyo yakaoma makhahydrates uye mapuroteni kuti abatsire kugadzirisa uye kuvakazve misumbu. IAmerican Council on Exercise (ACE) inokurudzira kuronga kuenzanisa nhamba ye 3: 1 yakaoma (kwete-sugary) carbs kuva mapuroteni, uye kunopisa mukati mehafu yeawa yekuvhima apo misumbu yako inowanikwa pakuvaka zvakare glycogen maduka. Zvakakoshawo, maererano neACE, kunwa mvura yakawanda kuti "vabatsire kutarisa kutonhora kwemuviri uye kuwedzerwa kweropa, uye kutakura simba uye michina mumuviri wose." Mienzaniso yezvokudya zvinotapira mushure memazuva masere zvinosanganisira zvipfeko zvitanhatu zvezviyo, zvikamu zviviri zvechizi, uye aporo kana kwekapu yekapu yetifatti yefatini yakave nehafu yekapu imwe neimwe-zviyo zvezviyo uye zvinokonzerwa nemuchero.
2 - Tambanudza shure kwako.
Kunyangwe kutambanudza kunokosha kune vanomhanya kune imwe nguva inopesana pakati pevadzidzisi vehutano, asi hapana mubvunzo nguva yakakodzera yekuita iyo mushure mokumhanya, asi misumbu inodziya uye inonzwisisika. Kutarisa panguva yemisumbu inotonhora uye yakaoma inogona kuvaisa pangozi yemisodzi. Shandisa maminitsi makumi matatu pamashure kuita umwe neumwe wevatambi vacho - asi ivai munyoro, kunyanya kana iwe wakamhanya kwemaminitsi 90 kana kupfuura: Mishonga yako ichave yakaneta uye yapera, saka uvapore neTLC inowedzera.
3 - Tora bhaji rinonaya.
Iyi inogona kuva nzira yakanakisisa yekuderedza kuputika uye kusuruvara mumuviri wose. Kana pfungwa yekuzviisa mukati yebhu tub isingapfuuri kunakidza, siya zvipfeko zvako uye uuye nechinwiwa chinopisa (mukombe isina kuputika) kuti usapfuke paunenge uchidzika. Kana iwe usingakwanisi kushivirira bhati yekushambidza, shandisa mazai evhaji pane dzimwe nzvimbo dzinowanzoita kuti uwedzere kurwadziwa, zvakadai se quads yako nemabvi.
4 - Bhinda mabasa ako.
Kudzidziswa-Muchinjikwa inzira yakanaka yekudzivirira mishonga kubva pakushanda zvakawandisa pasina kutora zvachose kubvisa muviri. Pamazuva iwe unofanirwa kuzvipa nguva yekudzoka kubva kumhanya, ita basa rakaderera-bhizimusi, kushambira, shandisa iyo elliptical mudzidzisi pane zvekurovedza. Kunyangwe kuenda kunofamba kwenguva shoma kunopa maitiro ako ari kushanda uye kusungurudza kuputsika apo uchikubvumira kuti urambe uine hutano hwakanaka.
5 - Ita massage.
Kuchengeta muviri kunopfuura kungonzwa-kunakidzwa pashure pokunge uchitevedza muviri: Iyo inzira inobatsira yekuderedza kuderedza kusuruvara uye kuora mwoyo, kudzivirira kukuvadza, kuwedzera mararamiro ekufamba, nekuwedzera, maererano neAmerican Massage Therapy Association (AMTA). Tarisa muongorori wemaoko anozivikanwa kuburikidza ne AMTA kana Associated Bodywork Massage Professionals. Kana iwe uchida kugadzirisa ma kinks iwe pachako, edza kushandisa purogiramu yemapurisa kana imwe shandisi yekuisa.
6 - Hovha yakawanda yehope.
Mushure mekushanda kwenguva yakaoma kana nhangemutange, kurara kwakanaka kweusiku kunokosha. Mumuviri wako unoda nguva yakakwana yekudzikinura uye kugadzirisa pachake. Ichokwadi, iwe unofanirwa kuva nechokwadi chekurara kwemaawa masere neusiku huwandu hwehutano hwako hwose, maererano neNational Sleep Foundation. Izvi zvinoreva kuti kunyange usiku huno mushure mekunge musati makashandisa mune tsika yekuenda kunorara uye kumuka pane dzimwe nguva zvingakubvumira kuti ugare maawa masere.
> Sources:
> American Council on Exercise. "3 R's Workout Recovery Nutrition." Jan 13, 2016.
> National Sleep Foundation. "Kurara Kwakawanda Kwatinodikanwa Chaizvoizvo?"
> University of Minnesota. "Ndingawane Sei Murapa Wakanaka Wokurapa?" 2016.