Nasihu 10 don Komawa cikin Soyayya tare da Aiki Lokacin da kuka Kashe Keken

Wadatacce

• #1 Girmama jikin ku.
• #2 Kada ku kwatanta tsarin aikin ku da na wani.
• #3 Aiwatar da wani abu - a zahiri.
• #4 Kada ku ji tsoron neman taimako.
• #5 Sayi sabbin tufafin motsa jiki.
• #6 Canja yanayin ku.
• #7 Sanin lokacin da zaka tura kanka.
• #8 Yi rashin jin daɗi.
• #9 Haɗa ƙungiya.
• #10 A daina motsa jiki.
• Bita don

Alhamdu lillahi mutane da yawa sun fara kallon motsa jiki a matsayin wani abu da ya fi zama wani ɓangare na salon rayuwar ku maimakon "al'ada" ko alƙawarin yanayi. (Can mania-body mania don Allah ya mutu tuni?)

Amma wannan ba yana nufin cewa rayuwa ba zata iya shiga tafarkin har ma da mafi kyawun tsare-tsaren da ayyukan motsa jiki. Wataƙila ka haifi jariri kawai kuma ba za ka iya ma iya fahimtar saka spandex ba ko watakila ka kasance mai gyara rauni kuma ka yi asarar duk abubuwan da ka samu a sakamakon haka. Akwai da yawa na gaske, masu gaskiya, masu alaƙa, kuma cikakkun dalilai masu karɓuwa don tafiya hutun motsa jiki. Hakanan akwai wani abu da za a faɗi game da kasancewa kawai a cikin wasan motsa jiki. Kuna iya aiki har yanzu, amma ba za ku iya tuna lokacin ƙarshe da kuka ji daɗin sa ba. Fassara: Babu wata hanyar da kuke samun abin da jikin ku (da hankalin ku) ke nema ko buƙata daga wannan motsi mara hankali.

Magani ga duk abubuwan da ke sama: Da farko, yanke kanku kaɗan. Kasance mai kirki, kuma ku sani cewa duk abin da dalilin ku na faɗuwa da ƙauna tare da motsa jiki (ko, heck, ba da gaske kasancewa cikin ƙulla dangantaka da dacewa da fari), yana da inganci. Na gaba, matsa cikin kerawa kuma ku fito da sabbin hanyoyi don canza ra'ayin ku akan aiki. Don taimakawa, mun tambayi wasu ƙwararrun ƙoshin lafiya don raba yadda suka fitar da kansu daga raunin motsa jiki.

Sata tukwicinsu kuma ku dawo cikin ƙauna tare da motsa jiki don mai kyau.

#1 Girmama jikin ku.

Sabuwar uwa da mai tasirin motsa jiki Jocelyn Steiber na @chicandsweaty ya san yadda ake yin rayuwa ta jefa babbar matsala a cikin tsarin motsa jiki mai kyau. Duk da cewa ta yi aiki a duk tsawon lokacin da take da ciki, bayan ta haifi yarta watanni da dama da suka gabata, ta ce ta rasa duk wani abin da zai sa ta yi.

"Koyaushe ina tunanin zan kasance ɗaya daga cikin matan da suka ƙidaya kwanaki har sai na sami "ci gaba" na mako shida daga likitana, amma da wannan ranar ta zo, ban ma kusa da kasancewa a shirye ba. sake yin aiki,” in ji ta. "Na yi rauni a jiki da tunani." (Duba: Yadda Ake Farfaɗo Motsa Jiki da Ƙarfafa Rage Nauyi Lokacin da kawai kuke son sanyi da Cin Chips)

Daga ƙarshe, Steiber ta gano cewa mafi kyawun abin da za ta iya yi shi ne mutunta abin da jikinta ya shiga kuma ta ba shi lokaci. "Ya kai ni kusan shekara guda don jin daɗi da sabon jikina kuma in sake jin daɗin yin aiki." Daga ƙarshe, ta yi barkono a cikin ƙaramin motsa jiki yayin lokacin barcin 'yarta, kuma ta sami wasu tanadin makamashi da ba a gama amfani da su ba.

#2 Kada ku kwatanta tsarin aikin ku da na wani.

Wataƙila kuna birgima a gidan motsa jiki kuma ba ku ganin sakamako iri ɗaya kamar abokin ku wanda da ƙyar yake tunawa da tattara takalman ta. Wataƙila kuna da shagaltuwar ƴan watanni a wurin aiki kuma kun saka wasu ƙarin fam yayin da abokin aikin ku ko ta yaya ya sami lokacin yage a ɗakin shakatawa na motsa jiki na kusa.

Mai ban haushi? Wataƙila. Amma ka daina kwatanta jikinka da aikin motsa jiki da na kowa. Kowane jiki ya bambanta, kuma akwai abubuwa da yawa da ke shiga cikin ganin "sakamako" fiye da lokacin da kuka sanya zuwa dakin motsa jiki. (Mai Dangantaka: Dalilin da yasa gindinku yayi kama iri ɗaya Komai yawan Squats kuke yi)

Steiber ya ce: "Yana da wuya kada ku kwatanta kanku da wasu, amma ku yi ƙoƙari kada ku faɗa cikin wannan tarkon," in ji Steiber.

#3 Aiwatar da wani abu - a zahiri.

A kowane lokaci Jess Glazer, kocin lafiya da kasuwanci kuma mahaliccin FITtrips, ya tafi hutun motsa jiki (saboda rauni ko rayuwa kawai), ta ce ta yi amfani da wannan hanyar ta komawa son motsa jiki.

Wani ɓangare na wannan tafiya shine aikatawa ga wani abu mai iyaka. Shiga ƙalubale, fara sabon shiri, yi rijista don tseren da ke buƙatar horarwa, in ji ta. (Mai alaƙa: Abin da Shiga Gasar Marathon ta Boston Ya Koyar da Ni Game da Tsara Ƙaƙasa)

Lokacin da kuke da manufa a sararin sama, yana ba ku laser-mai da hankali kan ƙaddamar da cimma wannan burin (musamman idan wani abu ne da za ku biya, kamar tsere).

#4 Kada ku ji tsoron neman taimako.

Yana da kama da magani -wani lokacin ba za ku iya yin shi kaɗai ba. Haka kuma don fita daga wannan motsa jiki. Idan kun kasance kuna yin irin wannan wasan motsa jiki na AF mai ban sha'awa ga wanda ya san tsawon lokacin a wannan lokacin, yana iya zama lokaci don kawo wasu madadin.

Yi la'akari da ɗaukar horo na sirri ko yin rajista don aji da ba ku taɓa tunanin za ku iya yi ba, in ji Glazer, wanda mai horarwa ne a Performix House a NYC. Ba gazawa ba ne don neman taimako. Aikin mai koyarwa ne ko mai koyarwa don kiyaye ku da jikin ku motsi - yi amfani da su.

#5 Sayi sabbin tufafin motsa jiki.

"Nemi sababbin dalilan son jikinku ko siyan sabbin tufafin da za su sa ku kasance da kwarin gwiwa," in ji Steiber, wacce ta ce ƙaunar da take yi na manyan ƙugun ƙafa ne ya ba ta ƙarin matsawa da take buƙata don yin motsi bayan haihuwa. (Mai Alaƙa: Waɗannan Manyan Likitocin Suna da Ra'ayoyin 1,472 5-Star)

Kimiyya ta nuna cewa abin da kuke sawa yana da babban tasiri akan yadda kuke ji, tunani, da kuma yadda kuke yi. "Lokacin da kuka sanya sabbin kayan motsa jiki, za ku fara shiga hali kamar ɗan wasan kwaikwayo wanda ke sanya suttura don wasan kwaikwayo," in ji masanin ilimin motsa jiki Jonathan Fader. "Saboda haka, kuna tsammanin samun kyakkyawan aiki, yana sa ku kasance da shiri sosai don aikin."

#6 Canja yanayin ku.

Idan tunanin slogging shi akan mashin yana sa kuna son yin komai game da komai AMMA yin aiki, me yasa ba za ku ɗauki mil ɗinku a waje ba? Nemo hanyoyin da za a sa motsa jiki ya zama kamar wasa kuma ƙasa da “motsa jiki” zai canza yanayin ku, in ji Glazer.

Kasancewa a waje a cikin yanayi yana da ikon ban mamaki don sa ku kusan nan take rage damuwa da farin ciki gabaɗaya. Don haka, ɗauki tabarma na yoga da belun kunne ku kuma aiwatar da ayyukan yoga a cikin wurin shakatawa kusa. (Dangane da: Dalilai 6 da yakamata ku ɗauki Ayyukan Yoga a waje)

#7 Sanin lokacin da zaka tura kanka.

Tambayi kanka dalilin da yasa kuke magana da kanku daga motsa jiki ko kun fara tsoratar da su. Idan kun gaji kuma kun gaji, "kada ku doke kanku idan kun gaji kuma kuna son yin barci, amma ku sani cewa yana da kyau ku tura kanku wani lokaci," in ji Steiber. Buɗe dalilin ku na guje wa wani aiki da ke neman kawo muku farin ciki, shine sirrin tsalle kan matsala don sake samun farin ciki a cikin motsi. (Mai Alaƙa: Shin Zai yiwu a Yi HIIT da yawa?)

#8 Yi rashin jin daɗi.

Rashin gamsuwa shine hanya mai sauri zuwa gundura. Idan kun kasance kuna yin irin wannan motsa jiki na tsawon watanni kuma kun daina ganin canje-canjen da suka sa ku cikinsa a farkon wuri, tabbas lokaci yayi don canji. "Gwada sabon abu," in ji Glazer. Yi rashin jin daɗi ko koya sabon wasa. Nemo farin ciki da annashuwa a cikin sabbin surori, sabbin farawa, da sabbin maƙasudai! ”

#9 Haɗa ƙungiya.

Idan motsa jiki yana jin kamar ja a rayuwar ku ta zamantakewa ko ra'ayin horo don tsere yana kama da mafi ƙarancin hanyar yin aiki, yi la'akari da shiga ƙungiya, in ji Glazer. Yi tunani: intramural, wasanni na gasar manya.

"Wannan babbar hanya ce ta hanyar sadarwa, saduwa da sababbin abokai, da kuma nemo abokan hulɗa," in ji ta.

#10 A daina motsa jiki.

OK, ji mu.Kamar yadda Glazer ya faɗi, komawa cikin ƙauna tare da motsi abu ne mai sauƙi, kawai kuna buƙatar dakatar da motsa jiki da horo kuma a maimakon haka fara motsi da wasa.

Ƙashin ƙasa: Fitness yakamata ya zama mai daɗi. Idan ba haka ba, ba za ku yi ba. "Yi rawa, wasa, gudu, tsalle, yi kamar yaro, kuma kawai motsa kamar yadda kuka saba kafin ku kula da abin da kuke kama ko kuma idan kuna samun matakan ku na yau."

Bita don