Hanyoyi 3 don Hana Rashin bacci bayan aiki

Wadatacce

• Bita don

A mafi yawancin, shaidu suna goyan bayan gaskiyar cewa motsa jiki yana da kyau ga bacci-yana taimaka muku hanzari da sauri da sautin bacci duk tsawon dare. Duk da haka, taɓa gano cewa yin aiki kusa da lokacin bacci na iya ba ku a zahiri jafar na kuzarin da ke tashi yana kiyaye ku na tsawon lokaci? Ba kai kaɗai ba ne. A cikin binciken daya, mahalarta sun yi barci na tsawon mintuna 42 a kwanakin da ba su da aiki.

Idan haka ne al'amarin a gare ku-amma jadawalin ku ba zai ba ku damar matse zaman gumin ku a baya a cikin rana ba - ba dole ba ne ku yi murabus don samun ɗan hutu a daren da kuke shirin motsa jiki. Waɗannan shawarwari guda uku za su taimake ka ka nutsu ba tare da wahala ba, koda kuwa kana yin tsalle kai tsaye daga squats cikin buhu.

Tafi Ƙananan Tasiri

Ajiye ayyukan motsa jiki na gaske don kwanakin da kuke da ƙarin lokacin kyauta da safe, kuma yi amfani da ramukan motsa jiki na maraice don zaɓuɓɓuka masu ƙarancin ƙarfi, kamar tafiya ko babban gudu mai sauƙi ko ma mafi kyau-vinyasa yoga. A gaskiya ma, komai abin da kuke yi, yi la'akari da kawo karshen motsa jiki na dare tare da ƴan matsayi, kamar Happy Baby ko Gawar Pose. Hanyoyin kwantar da hankali da mayar da hankali kan numfashi zasu taimake ka ka sauka, shirya maka gado.

Cool Down Sauri

Shiga gado lokacin da kake dannewa daga lokacin ɗaukar nauyi ko kuma gudu na tuƙi yana da tabbacin yin snoozing yana fama. A gefe guda, yin wanka ko ɗumi -ɗumi kafin zamewa a kan PJs ɗinku zai tabbatar da cewa kuna da isasshen nutsuwa. Bugu da ƙari, bincike ya nuna cewa zafin zafin jiki yana saukowa a zahiri kafin lokacin kwanciya, wanda ke taimakawa tsalle tsarin bacci na jikin ku. Lokacin da kuka fita daga cikin ruwan wanka kuma kuka fara bushewa, zafin jikin ku kuma zai faɗi kaɗan, yana haifar da bacci.

Gwada Abincin Tsakar dare

Refueling bayan aikin motsa jiki na dare duk game da daidaitawa: Ku ci da yawa, kuma za ku ji sun cika kuma kumburi don buga hay; kadan ne, kuma kumburin ku zai ruɗe ku. Mafi kyawun fa'idar ku shine ɗaukar ɗan abin ci mai sauƙi wanda ya ƙunshi carbs da furotin, duka biyun suna da mahimmanci don murmurewa mai kyau. Wasu zaɓaɓɓu masu kyau: gurasar hatsi gabaɗaya tare da man gyada ko hummus, gilashin madarar cakulan, ko cuku mai ƙarancin mai da busassun.

Bita don