10 Ƙarfafan Ƙarfafawa na Ƙaunar Kai Magana don Gujewa

Wadatacce

• Karamin Cinyoyina Ba Zasu Taba Karara Ba
• Ina da Fat Genes kuma Ba zan Iya Rasa Nauyi ba
• Ciwon Zuciya yana Gudu a cikin Iyalina, Don haka Na lalace
• Ina Da Hankali Metabolism fiye da Kowa
• Ban Ga Bambanci, To Me Yasa Damu?
• Ba ni da Butt, kuma Babu abin da zai Canza Wannan
• Bani Da Lokaci Don
• Motsa jiki
• Ba zan iya amfani da nauyi ba:
• Zan girma!
• Ina da rauni-Ba zan iya ba
• Daga nauyi
• Ba Zan Taba Samun Ciki Mai Kwanciya Bayan Haihuwar Yara ba
• Bita don

Abin kunya ne lokacin da wani ya kama ku kuna magana da kanku da babbar murya, amma waɗannan tattaunawar kai ba magana ce mara hankali ba: Abubuwan da kuke gaya wa kanku kowace rana na iya tasiri tunanin ku da tsarin da kuke bi don dacewa da lafiyar ku.

Yawancin mu muna son girma da kuma ingantawa a fannoni daban-daban na rayuwarmu, amma wannan ci gaban ba koyaushe yake da sauƙi ba saboda muna cikin yaƙi tsakanin tsoffin ɗabi'unmu (na tunani da aiki) da sabbin ɗabi'un da muke so, in ji Michael Gervais. , Ph. Ɗaya daga cikin waɗannan halaye shine maganganun kanmu. "Maganganun mu na ciki, na magana da na sirri, shine yadda muke fahimtar duniyar," in ji shi.

Kuma sauraron hirarku ta sirri tana da ikon ko dai ƙara ƙimar rayuwar ku ko ta hana ku cimma burin ku. Idan kuna gwagwarmaya don gina jikin da kuke mafarkin, ɗauki mataki baya ku saurari kanku. Ji ɗaya daga cikin waɗannan maganganun maganganun kai na yau da kullun mara kyau? Sannan ci gaba da karantawa don shawarwarin ƙwararru kan yadda ake sake maimaita yarenku kuma ku fara bincika waɗancan burin motsa jiki.

Karamin Cinyoyina Ba Zasu Taba Karara Ba

Irin wannan bayanin nan take yana haifar da tashin hankali a cikin tunanin ku da kwakwalwar ku, in ji Gervais. "Lokacin da muke da mugayen tunani ko tunani mara kyau, kwakwalwarmu tana amsawa ta hanyar sakin wani sinadari wanda ke shafar yanayi." Maimaita tunani mara kyau na iya zama mai guba, kamar yadda tsarin garkuwar jikin mu ya lalace saboda yawan kunna tsarin yaƙi ko tashi. "Tunani mara kyau na yau da kullun yana haifar da irin wannan yanayi na cikin gida mai ƙiyayya da za mu iya samun kanmu cikin baƙin ciki, damuwa, har ma da raunin jiki," in ji Gervais. "Yana zama kashin kai." A zahirin gaskiya, toning da matse cinyoyinku suna buƙatar kulawa ga abinci, ƙari da horo da ƙarfin ƙarfi. Haɗa lunges, squats, da matakan hawa biyu zuwa uku a mako don na ku mafi cinyoyin.

Ina da Fat Genes kuma Ba zan Iya Rasa Nauyi ba

Yana da kyau ku damu idan mahaifiyarku tana da saman muffin, amma, DNA a gefe, ba a ƙaddara ku kasance da sifar jikinta ɗaya ba. Bincike ya nuna cewa kashi 20 zuwa 30 cikin 100 na kiba ne kawai ake danganta su da kwayoyin halitta, in ji mai horar da su Tom Holland, marubucin littafin. Buga Gym (William Morrow, 2011), don haka zaku iya yin manyan canje -canje. "Kiba sau da yawa yana da alaƙa da al'amuran al'adu, ba kwayoyin halitta ba, don haka fara cin abinci tare da mutanen da ke gudanar da halayen cin abinci mai kyau, tun da bincike ya nuna muna nuna kama da wadanda muke cin abinci tare," in ji shi. Yin rikodin abincin ku da sanin takamaiman ƙalubalen ku kuma yana ba ku damar tantance wuraren da kuke buƙatar aiki.

Ciwon Zuciya yana Gudu a cikin Iyalina, Don haka Na lalace

Haihuwa da "miyagun kwayoyin halitta" a zahiri Kara dalilin yin aiki, in ji Andrew M. Freeman, MD, likitan zuciya tare da sashen magani a Lafiya ta Yahudawa ta Kasa a Denver. Aikin motsa jiki na yau da kullun yana hamayya da wasu mafi kyawun magunguna don maganin cututtukan zuciya, hawan jini, da matsalolin cholesterol, yana warkewa, yana hanawa, ko yana tasiri ga kusan kowace cuta da aka sani, in ji shi. Ƙungiyar Zuciya ta Amirka da Kwalejin Ilimin Zuciya ta Amirka sun ba da shawarar minti 150 na ayyukan gaggawa kullum. "Ku kai ga hakan ta hanyar yin minti 30 a kowace rana ta mako da kuma ɗaukar hutun karshen mako," in ji Dokta Freeman. Kuma ba kwa buƙatar zufa shi a kan injin: Gudun tafiya, tsere, tsalle -tsalle, yin iyo, ko duk wani aikin da kuke jin daɗi zai yi. Kuma kar a manta cewa ƙarancin kitse, ƙarancin ƙwayar cholesterol na iya taimakawa.

Ina Da Hankali Metabolism fiye da Kowa

Gaskantawa kuna cikin rashi na iya sa ba ku son motsa jiki kwata -kwata. Madadin haka, idan kuna tunanin metabolism wani lamari ne, ɗauki matakai don haɓaka ta, in ji Katrina Radke, 'yar wasan ninkaya ta Olympics kuma marubuciya. Kasance mafi kyawun ku Ba tare da damuwa ba (Motivational Press, Inc.). Upauki horo na tazara, kuma ku ci kowane sa'o'i uku zuwa huɗu, wanda ke da ƙarin fa'ida na taimaka muku kada ku yi yunwa sosai ko ku koshi, don haka kuna jin kuzari koyaushe, in ji ta.

Ban Ga Bambanci, To Me Yasa Damu?

Ayyukan motsa jiki yakamata su zo tare da yin watsi da: "Sakamakon dare ba na yau da kullun bane." A zahirin gaskiya, yana ɗaukar watanni biyu zuwa uku don fara lura da canje-canje-daidai lokacin da mutane ke barin aiki, in ji Holland. "Kuna buƙatar tuna cewa bai ɗauki mako guda ba don samun nauyi, don haka me yasa za ku yi tsammanin za ku rasa shi dare ɗaya? Wataƙila ba ku nan, amma kun fi kusa da ku." Kowane laban da kuke son rasawa yana buƙatar ragi na kalori 3,500, don haka idan kuna son rasa fam ɗaya a mako, rage adadin kuzari 500 a rana ta hanyar abinci da motsa jiki.

Ba ni da Butt, kuma Babu abin da zai Canza Wannan

Tare da matsalolin zuciya da nauyin nauyi, zaku iya gode wa mahaifiya da mahaifinku don shimfiɗar baya-da inganta abin da kuke da shi. Yayin da aka ƙaddara duk ƙarfin tsokar ƙwayoyin tsokar ku kafin a haife ku, "da gaske kuna iya haɓaka mashaya," in ji Irv Rubenstein, Ph.D., likitan ilimin motsa jiki kuma wanda ya kafa SETEPS (Kwararrun Kwararrun Kwararru da Kwararrun Likitoci) a Nashville, Tennessee. Takeauki motsa jikin ku zuwa matakin na gaba: Rubenstein ya ba da shawarar squats da ke zurfafa don haka cinyoyin ku kusan a layi ɗaya ko ƙasa, da matakan hawa kan benci 12 zuwa 18 ko mataki ta amfani da dumbbells wanda ke ba ku damar yin 2 zuwa 3 sets na 6 zuwa 12 reps.

Bani Da Lokaci Don

Motsa jiki

Wannan zance na kai-da-kai yana sa ya zama mai sauƙi ga waɗanda ke fuskantar yanayin da ke kewaye da mu, in ji Radke. "Lokacin da muka ba da uzuri, yawanci saboda muna jin tsoro game da daukar mataki a zahiri. Wataƙila ba mu san abin da za mu yi ba ko kuma mu ji tsoron cewa hakan ba zai biya ba." Da zarar mun ƙirƙiri babban isasshen hangen nesa na abin da za mu iya samu idan da gaske mun ɗauki matakin farko, za mu iya samun kwarin gwiwa. Radke yana ba da shawarar farawa da mintuna biyar kawai na numfashi na asali da mikewa, kuma da zarar abin ya ji daɗi, ƙara ƙarin ko wasu ayyuka. "Mabuɗin shine a daidaita da ƙaramin abu, gina ƙarfin gwiwa, sannan ɗauki matakai na gaba," in ji ta.

Ba zan iya amfani da nauyi ba:

Zan girma!

Bari mu kalli kimiyya a nan: "Mata kawai ba su da matakin testosterone don yin girma," in ji Holland. "Duk da haka, kuna son ƙwayar tsoka mai yawa kamar yadda zai yiwu tun da hakan yana haɓaka metabolism." Idan kuna jin tsoron zama Hulk, ku fashe tef ɗin aunawa da yin rikodin kewaya (cinyoyinku, hannayenku na sama, maraƙi, da sauransu), bin diddigin banbanci akan lokaci don haka zaku iya gani cikin baƙar fata da fari idan kuna girma ko kuma kawai ƙarfafa. Wasu mata na iya ginawa, amma wannan yana buƙatar ɗaukar adadin kuzari fiye da yadda kuke buƙata, in ji Rubenstein. Rubenstein ya ce "Nauyin nauyi shine mafi amintaccen hanyar samun nau'ikan ƙarfi da sautin da yawancin mata ke so," in ji Rubenstein. Ta ba da shawarar yin cardio a rana ɗaya kamar horo na juriya, wanda binciken ya nuna yana haifar da ƙarancin haɓaka mai ƙarfi fiye da yin biyun daban-kuma wannan yana nufin jiki mai hankali ba tare da yawa ba.

Ina da rauni-Ba zan iya ba

Daga nauyi

Idan ba ku da ƙarfi, yakamata ku kasance masu ɗaukar nauyi don taimakawa tsokoki suyi ƙarfi! Kada ku damu da lambar akan dumbbells; fara da duk abin da zaku iya ɗagawa da ci gaba zuwa nauyi mai nauyi lokacin da waɗannan suka yi sauƙi. Ko da nauyin jikin ku yana aiki, in ji Radke. Push-ups, ja-up, squats, da sauran motsa jiki marasa kayan aiki na iya yin tasiri, motsa jiki mai ƙalubale. "Kuna iya farawa tare da riƙe matsayi na turawa tare da gwiwoyinku a ƙasa don amfani don tallafawa jikin ku," in ji Radke.

Ba Zan Taba Samun Ciki Mai Kwanciya Bayan Haihuwar Yara ba

Na farko, tuna cewa Beyonces kuma Reese Witherspoons Na duniya suna da masu horar da kansu, masu cin abinci, masu dafa abinci, da sauran ƙwararru da ke ba su tsare-tsare da kulawa na ɗaiɗaiku, ban da ma'aurata ko au pairs waɗanda ke kallon jariransu yayin da suke aiki na awa biyu kai tsaye. Amma, tare da hana diastasis recti (rabuwa da tsokar abdominis tsoka) ko fatar jiki mai tsayi, "mace za ta iya rasa kitse kuma ta sake murɗa tsokoki tare da motsa jiki da ya dace," in ji Rubenstein. Mataki na farko shine cardio, kuma an nuna horarwar tazara don rage kitse na ciki da inganci fiye da ƙananan ƙarfin zuciya. Rubenstein ya ba da shawarar mintuna 15 zuwa 20 na tsaka -tsaki kwana uku a mako. Idan hakan yana da wuyar gaske, mintuna 30 na cardio na gargajiya aƙalla kwana biyar a mako ma na iya aiki. Toning shine kashi na biyu: Mayar da hankali kan abubuwan da kuke so don jawo bangon cikin ku zuwa tsakiyar layin ku. Gwada allunan gefe, crunches, ko juyawa tare da tubing. Amma ba shakka dole ne ku haɗa wannan tare da abincin da ke ba da adadin kuzari ɗari ƙasa da abin da kuke ci (ba zai wuce ƙasa da adadin kuzari 1,200 ba, wurin da jikinku ya shiga yanayin yunwa kuma metabolism ɗinku ya ragu).

Bita don