Abin da za a yi Bayan Aiki a cikin Minti 30 masu zuwa

Wadatacce

• Abin da za a yi Bayan Aiki
• Mataki 1: Miƙewa da Mirgine
• Mataki na 2: Shawa da Canza Tufafinku
• Mataki na 3: Refuel don Maidowa
• Bita don

A cikin cikakkiyar duniya, zan kawo karshen motsa jiki ina jin kuzari, fuskata tana kyalli da gumi mai raɓa. Zan sami lokaci mai yawa don motsa jiki na kwantar da hankali kuma in sami damar zen fita tare da ƴan wasan yoga. Sannan zan sha ɗanɗano mai daɗi mai daɗi tare da madaidaicin madaidaicin furotin da carbs, da waltz kai tsaye cikin shawa tare da duk kayan wanka da na fi so.

A zahiri, yawancin motsa jiki suna barin ni haraji tare da jajayen fuska, gumi mai digowa, kuma cikin sauri - don sanya shi a hankali. Watakila na sunkuyar da kai don in taba yatsun kafana in kira shi a nannade a kan ''sanyi-sau'i na mikewa'' kafin in yi tsalle cikin ruwan sanyi in tafi ranar da babu komai da gashi. Ba daidai ba ne ɗan hoton abin da za a yi bayan motsa jiki.

Cikakken tsarin wasan motsa jiki ya fi sauƙi fiye da yadda aka yi, amma idan an bar ku abin da za ku yi bayan motsa jiki ko abin da za ku fara yi idan kuna da iyakantaccen lokaci, akwai taimako. Na farko, ku sani cewa minti 30 na farko ko makamancin haka bayan motsa jiki yawanci suna da mahimmanci kamar motsa jiki da kansa. Yadda kuke murmurewa, ƙara mai, da sake ƙarfafawa don rayuwa da duk abubuwan gaba da za ku tambayi jikin ku sun cancanci babban matsayi akan jerin abubuwan da kuka fi fifiko.

Anan akwai manyan abubuwa uku da za a yi nan da nan (ish) bayan aikinku. Don haka, idan ba ku yi wani abu ba, kuyi wannan.

Abin da za a yi Bayan Aiki

Mataki 1: Miƙewa da Mirgine

Abu na farko da za a yi akan ajalin ku "abin da za ku yi bayan motsa jiki": Miƙa yayin da tsokar ku ke da ɗumi. "Kuna buƙatar mikewa kafin tsokoki su sami lokacin yin sanyi, wanda ke ɗaukar mintuna 30-40," in ji Jordan D. Metzl, MD, likitan likitancin wasanni a Asibitin don tiyata na musamman a birnin New York. "Lokacin da tsokar ta yi sanyi, ta yi kwangila, kuma idan kuka yi kokarin sassauta ta, kuna iya haifar da rauni," in ji shi. (Mai Alaƙa: Menene Mafi mahimmanci: Sauƙi ko Motsi?)

Dokta Metzl ya ba da shawarar aƙalla mintuna biyar na miƙawa bayan aikin motsa jiki wanda ya biyo bayan mintuna biyar na gusar da kinks tare da abin ƙura don samun lafiya. Jimlar mintuna goma gaskiya ce ga yawancin mutane. " Gwada Trigger Point Therapy GRID Foam Roller (Sayi shi, $ 35, dickssportinggoods.com).

Mataki na 2: Shawa da Canza Tufafinku

Duk da jaraba kamar yadda zai iya zama kawai yin saurin gogewa, ya kamata ku yi wanka bayan motsa jiki - musamman idan kuna tunanin zama a cikin kayan motsa jiki na ɗan lokaci. Duk wannan gumi daga aikinku zai haifar da ƙwayoyin cuta da yisti don ginawa, don haka idan ba ku shawa ba, ba za ku wanke waɗannan kwari ba kuma yana iya samun haɗarin haushi da kamuwa da cuta, Deirdre Hooper, MD, likitan fata. Audubon Dermatology a New Orleans, LA, a baya an fadaSiffar

Amma duk ba a rasa ba idan ba za ku iya yin wanka ba bayan motsa jiki. "Idan ba za ku iya yin wanka ba, ku fita da rigar rigar da zaran za ku iya," in ji Neal Schultz, MD, likitan fata a birnin New York kuma wanda ya kafa BeautyRx Skincare. "Suna kama danshin da ke karfafa ci gaban kwayoyin cuta, kwayoyin cuta, fungus, da yisti, wanda zai iya haifar da kamuwa da fata ko kuma haifar da fashewa," in ji Dokta Schultz. Ba zai haifar da bambanci ba ko kun canza cikin mintuna biyu, biyar, ko 10, amma kar ku jira fiye da rabin sa'a.

Idan saboda wasu dalilai ba za ka iya yin wanka ba ko kuma ka manta da ƙarin tufafi, Dokta Schultz ya ba da shawarar daskare tawul da ruwa tare da shafa jikinka, sannan ka shafa da busassun tawul don jiƙa da danshi mai yawa a cikin tsunkule. "Bacteria ba su da damar haɓakawa idan kun cire danshi," in ji shi. (A cikin waɗancan lokuta, tabbatar cewa kuna sanye da wasan motsa jiki wanda ya dace da sawa a ofis, shima.)

Idan kun damu musamman game da ɓarna, a zahiri yana da mahimmanci a tsarkake fuskarku kafin motsa jiki maimakon bayan motsa jiki. Dokta Schultz yana ba da shawarar cire kayan kwalliyar ku da wanke fuskarku ko kuma shafawa tare da goge gogewa.Gwada jefa wani abu mai sauƙin amfani da tafiya a cikin jakar ku ta motsa jiki, kamar Sweat Skin-Balancing Cleansing Towelettes (Sayi Shi, $ 7, anthropologie.com). (BTW, idan kuna son sanya kayan shafa yayin aikinku, yi amfani da waɗannan samfuran kayan shafa.

Mataki na 3: Refuel don Maidowa

Na ƙarshe, amma tabbas ba aƙalla akan shirin ku na abin da za ku yi bayan motsa jiki shine tabbatar da cin abinci cikin mintuna 30. "Hakan zai inganta farfadowa, taimakawa rage ciwon tsoka, kuma zai taimake ka ka yi aiki mafi kyau yayin aikinka a rana mai zuwa," in ji Mitzi Dulan, R.D., marubucin littafin. Abincin Pinterest: Yadda ake Pin Your Way Thin. "Window na mintuna 30 shine mafi girman lokacin da za a iya fara sake ginawa da cike tsokar," in ji ta. Kodayake, FTR, bai kamata ku bayar da belin mai ba saboda kawai ba za ku iya cin abinci ba har sai, faɗi mintuna 45 daga baya. Kawai nufin samun wani abu a cikinka cikin sa'o'i biyu bayan aikin motsa jiki, kamar yadda bincike ya nuna cewa ikon jikinka na cika shagunan tsoka yana raguwa da kashi 50 bayan wannan batu.

Ko da kuwa burin ku, jikin ku yana buƙatar waɗannan macronutrients don yin mai - musamman furotin da carbohydrates. Wasu zaɓuɓɓukan shirye-shiryen ci sun haɗa da Setton Farms Pistachio Chewy Bites, Organic Valley Organic Fuel High Protein Milk Shake, ko GoodFoods 'Cranberry Almond Chicken Salad. Hakanan zaka iya yin wani abu da kanka kamar salatin tare da chickpeas ko omelet tare da kayan lambu mai sauteed.

Bita don