Hanyoyi 5 masu ban mamaki Danniya yana shafar aikin motsa jiki

Wadatacce

• Danniya Yana Jefa Wasan Gym ɗinku
• Danniya na hana ka warkewa
• Danniya Yana Rage Ribar Kiwon Lafiya
• Damuwa Yana Hana Rage Nauyi
• Damuwa na iya ba ku ƙarin turawa
• Bita don

Yin gwagwarmaya tare da mutumin ku ko samun ra'ayoyin ku (ko don haka kuke tunani) ra'ayoyin vetoed a cikin taro na iya tilasta ku kai tsaye zuwa ɗakin nauyi ko hanyar gudu-kuma saboda kyakkyawan dalili. Babban zaman zufa zai rage damuwa, yana fitar da tashin hankali da fushi, da haɓaka matakan jin daɗin kwakwalwar kwakwalwa gami da endorphins.

Amma nesa da soke juna, damuwa na tunani da motsa jiki suna da dangantaka mai rikitarwa-kuma ba koyaushe suke dacewa ba. Matsalolin dangantaka ko matsin lamba a ofis na iya kawar da hankalin ku kuma su mamaye jikin ku, yana lalata aikin motsa jiki na yau da kullun kuma yana hana ku cimma dacewa da burin ku na asarar nauyi. Amma kimiyya ta nuna za ku iya koyan yin amfani da damuwa don haɓaka nasarar ku a cikin motsa jiki-da waje.

Danniya Yana Jefa Wasan Gym ɗinku

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Lokacin da kuke fuskantar manyan lokuta na ƙarshe ko jimre wa rikicin iyali, ajin juzu'i wani lokaci yakan faɗi jerin abubuwan da kuka fi fifiko. Masu bincike na Jami'ar Yale sun duba dukkan binciken da za su iya samu kan damuwa da halayen motsa jiki, kashi uku cikin hudu sun nuna cewa mutanen da ke fuskantar matsin lamba sukan rage yawan motsa jiki da kuma ciyar da lokaci mai yawa. A cikin ɗaya daga cikin nazarin da aka yi nazari, mahalarta sun kasance kashi 21 cikin ɗari ba sa iya yin aiki a kai a kai a lokutan wahala-kuma kashi 32 cikin ɗari ba sa iya tsayawa kan jadawalin gumi a cikin shekaru huɗu masu zuwa.

Fitar da ita: Yin aikin motsa jiki tare da sauran dabarun sarrafa damuwa kamar numfashi mai zurfi na iya haɓaka yuwuwar bin tsarin motsa jiki na yau da kullun, marubutan binciken sun ba da shawarar. Gwada yin zuzzurfan tunani na tafiya, inda kuke mai da hankali kan kula sosai ga numfashin ku da abin da ke faruwa a kusa da ku yayin da kuke tafiya. Ko ma mafi sauƙi: Yi murmushi yayin da kuke gumi. Nazarin a Ilimin Kimiyya yana nuna koda yin murmushi rabin murmushi na iya rage bugun zuciyar ku da rage martanin damuwar ku kusan nan take, wataƙila saboda kunna tsokar fuska da ke cikin farin ciki yana aika saƙo mai jawo farin ciki ga kwakwalwar ku.

Danniya na hana ka warkewa

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Yana da al'ada don jin zafi ranar bayan bootcamp. Amma idan abubuwan da ke faruwa bayan sun daɗe kuma kuna canza fasalin ku ta hanyar motsa jiki na gaba, kuna ƙara haɗarin rauni. Mutanen da suka ce sun damu sun fi gajiya, ciwo, da ƙarancin kuzari awanni 24 bayan motsa jiki mai ƙarfi fiye da waɗanda suka ba da rahoton ƙarancin matsin rayuwa, a cewar wani bincike a cikin Jaridar Ƙarfafawa da Bincike. Masu binciken suna zargin buƙatun tunani na danniya na kwace kayan jikin ku masu mahimmanci; haɗa hakan tare da motsa jiki mai ƙarfi, kuma ba za ku sami komai a cikin tanki ba.

Fiye da shi: Tabbatar cewa kun murmure sosai daga wani motsa jiki mai wuyar gaske kafin ku tunkari wani zaman zuwa-max, in ji Matt Laurent, Ph.D., mataimakin farfesa a kimiyyar motsa jiki a Jami'ar Jihar Bowling Green. Yi amfani da sikelin dawo da shi mai sauƙi don auna matsayin ku: Yayin da kuke ɗumi, yi tunani game da lokacin ƙarshe da kuka yi irin wannan motsa jiki, kuma ku kimanta kanku a kan sikelin sifili zuwa 10 ko za ku iya sake murƙushe shi a wannan karon. Idan zaku yiwa kanku ƙima biyar ko sama da ma'ana zaku iya kammala wannan aikin motsa jiki game da ko kuma fiye da na ƙarshe-kuna da kyau ku tafi. Amma idan kuna jin kamar za ku yi ta jan ku kawai (sifili ta hanyar hudu), la'akari da yanke zaman ku gajere ko ɗaukar wani ƙaramin ƙarfi na yau da kullun kamar yoga.

Danniya Yana Rage Ribar Kiwon Lafiya

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Lokacin da kuka tsaya kan tsarin motsa jiki, tsokoki, zuciya, da huhu suna daidaitawa akan lokaci, suna sa ku fi dacewa da ƙarfi. Hanya ɗaya da masana ke auna wannan haɓakar dacewa shine ta gwada VO2 max, yawan iskar oxygen da jikin ku ke amfani da shi yayin motsa jiki. Lokacin da masu binciken Finnish suka sanya ido kan mutane 44 da suka fara sabon tsarin kekuna, waɗanda suka ƙima matakan ƙimarsu mafi girma sun ga mafi ƙarancin ci gaba a cikin VO2 max a cikin sati biyu, duk da yin irin motsa jiki kamar kowa.

Fiye da shi: Yi la'akari da babban hoton abin da ke faruwa a rayuwar ku kafin ku kafa kowane maƙasudi. Idan kuna shirin bikin aure ko motsi, ƙila ba shine lokaci mafi kyau don saita sabon buri ba. "Lokacin da nake da abokan ciniki na zaɓar manyan manufofi kamar marathon ko Ironman, koyaushe muna ƙoƙarin tsara shi lokacin da rayuwarsu ta kasance mafi ƙarancin rudani kuma za su iya ba da mafi yawan adadin kuzari da ƙarfin tunani ga horon su," in ji koci da motsa jiki masanin ilimin lissafi Tom Holland, marubucin Hanyar Marathon.

Damuwa Yana Hana Rage Nauyi

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Masu binciken Kaiser Permanente sun sanya manya 472 masu kiba akan tsarin abinci da shirin motsa jiki wanda aka tsara don taimaka musu rasa fam 10 cikin makonni 26. Kafin da bayan, mahalarta sun ɗauki jarabawar da ke nuna matakan damuwar su daga sifili (ba tare da damuwa ba) zuwa 40 (ƙarƙashin matsin lamba). Wadanda suka fara binciken da maki mafi girma ba su da wata illa su cimma burin su. A zahiri, mutanen da suka sami maki fiye da ɗaya akan ma'aunin damuwar su yayin binciken sun fi iya yin fam.

Nuna shi: Juya da wuri: A cikin wannan binciken, ƙara ƙarancin bacci (ƙasa da awanni shida a dare) a saman damuwa ya rage rashin nasarar asarar nauyi a rabi. Don samun mafi kyawun hutawar dare, kashe iPad da kwamfutar tafi -da -gidanka aƙalla sa'a guda kafin tafiya zuwa ƙasar mafarki. Hasken shuɗi na allon mai walƙiya yana kawo cikas ga samar da jikin ku na melatonin hormone na bacci, yana sa ya zama da wahalar juyawa ko bacci, a cewar wani bincike a cikin mujallar Ayyukan Ergonomics.

Damuwa na iya ba ku ƙarin turawa

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Akwai shine ci gaba don fuskantar lokutan wahala. 'Yan wasan ƙwallon ƙwallon ƙwallon ƙafa waɗanda suka yi aiki a cikin mawuyacin hali sun fi kyau a gwajin gwajin jefa kuri'a na tashin hankali bayan makonni biyar fiye da waɗanda suka shiga motsa jiki cikin walwala. A gare ku, wannan yana nufin ƙwarewar yin aiki ƙarƙashin sakamakon matsin lamba a cikin kwarin gwiwa wanda zai iya taimaka muku yin saurin 5K ko ace wasan tennis ɗinku na gaba. Menene ƙari, akwai tabbacin wannan tabbacin kai na iya taimaka muku yin iya ƙoƙarinku a wurin aiki da yanayin zamantakewa, in ji masanin ilimin halin dan Adam na Jami'ar Chicago Sian Beilock, Ph.D., marubucin Choke: Abin da Sirrin Kwakwalwa ke Tonawa Game da Samun Dama Lokacin da Ya kamata.

Fiye da shi: Bincike yana ba da shawarar canza tunanin ku na iya haifar da bambanci tsakanin nasara da gazawa, in ji Beilock. Maimakon ganin damuwa a matsayin shingen nasarar ku, duba shi a matsayin cikas da kuka sha a baya-kuma za ku iya sake yin nasara. Kuma idan kun yi sa'ar yin rayuwa mai ƙarancin damuwa, yi la'akari da haɓaka ante yayin ayyukanku don inganta aikinku lokacin da yake da mahimmanci-alal misali, tsere agogo a kan tseren ku na gaba ko yin gasar horar da da'ira tare da ku. abokiyar motsa jiki.

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