Abubuwa 5 da bai kamata ku yi ba bayan motsa jiki

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Nunawa ga wannan nau'in jujjuyawar da tura kanku ta cikin tsaka mai wuya shine mafi mahimmancin al'amari na tsarin lafiyar ku-amma abin da kuke yi bayan gumi na iya yin babban tasiri akan yadda jikin ku ke amsa aikin da kuka sanya.

Julius Jamison, babban mai horaswa a New York Health da Racquet Club ya ce "Daga abincin da muke ci zuwa adadin hutawar da muke samu, shawarar da muke yankewa bayan motsa jiki duk tana shafar yadda jikin mu ke murmurewa, gyarawa, har ma da girma." . Abin da ya sa yana da ma'ana don guje wa waɗannan manyan kurakurai guda biyar masu aiki (aka ƙila ku) suna yin kowane lokaci.

1. Mantawa da ruwa

Gabaɗaya ba ku da lokacin samun isasshen ruwa lokacin da kuke shagaltuwa da ɗagawa da huhu, don haka yana da mahimmanci ku sha ruwa fiye da na al'ada daidai bayan sake sake ruwa in ji Rebecca Kennedy, babban mai horar da Barry's Bootcamp kuma mahaliccin A.C.C.E.S.S. Ta kuma ba da shawarar kaiwa ga abin da za a dawo da shi bayan motsa jiki musamman gumi (abin da ta fi so shine WellWell). "Za ku buƙaci sake cika matakan glycogen ɗinku kuma ku maye gurbin kayan lantarki, duka biyun suna taimakawa murmurewa," in ji ta.

2. Cin abinci mai kitse

"Fats suna rage tsarin narkewar abinci, don haka ba za ku taɓa son cin abinci da yawa bayan aikinku ba," in ji Jamison. "Kuna son cin abubuwan gina jiki 'masu saurin aiki' waɗanda ke iya shiga cikin jini kuma su isa sel cikin sauri." Wannan yana nufin yin mai da sauri, kamar yadda a cikin mintuna 20 zuwa 30 bayan kun yi aiki, tare da ingantaccen furotin da carbs don ciyar da tsokar ku.

3. Tsallake shimfida

Tabbas, wani lokacin dole ne ku gudu don zuwa wannan taron, amma bayan tsokoki sun yi kwangila na sa'a guda, samun ƴan mintuna masu kyau na akalla daƙiƙa 10 a lokaci ɗaya yana da mahimmanci. "Rashin ƙaddamar da motsa jiki bayan motsa jiki na iya haifar da iyakancewa a cikin kewayon motsin ku, wanda zai iya sa ku fi dacewa da rauni," in ji Jamison.

4. Zama shiru har tsawon sauran yini

Kennedy ya ce "Tabbas kuna son fara motsi a wani lokaci ko kuma jikin ku zai yi tsauri." Tabbas, ba za ku iya tserewa aikin teburin ku gaba ɗaya ba, amma tana jaddada buƙatar "murmurewa mai aiki" ban da shimfidawa (musamman idan kuna yin manyan motsa jiki kamar HIIT bootcamp). Wannan yana nufin kashe ɗan lokaci a kashi 50 na mafi girman bugun zuciyar ku (don haka matsakaiciyar ƙoƙari) yin abubuwa kamar mikewa mai ƙarfi, jujjuya kumfa, da nauyin aikin jiki da babban aiki.

Idan ba za ku iya yin shi da rana bayan motsa jiki na safe, keɓe 'yan mintuna kaɗan da yamma ko rana mai zuwa. "Akwai dukkan nau'ikan fa'idodi iri-iri kamar zuga jini, rage jin zafi, ƙarfafa kyakkyawan matsayi, da ƙari."

5. Doguwa kan bacci

Ranar da kuka yi PR a lokacin CrossFit WOD ba shine ranar da za ku yaudari jikin ku na sauran yana buƙatar gyarawa da caji ba. "Jikinmu yana farfadowa kuma yana sake ginawa yayin da muke barci, don haka hutun da ya dace shine mabuɗin," in ji Jamison. Gabaɗaya, "abin da kuke yi bayan motsa jiki ba zai yi ko karya shi ba, amma zai inganta shi kuma ya sa ya dace a yi," in ji Kennedy. Kuma ba haka abin yake ba?

Wannan labarin ya fara fitowa akan Well + Good.

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