Dabaru 15 don Ƙara Ƙarfafawa da Motsa Jiki

Wadatacce

• Yadda Ake Samun Kuzari Don Yin Aiki
• Samu mojo daga mini-ni.
• Tafi don gamsuwa nan take.
• Tauraruwa a fim ɗin tunani.
• Yi amfani da mint a kan kwayoyin halitta.
• Maimaita kanku.
• Cika shi da.
• Tushen ƙarfe.
• Bari tafi da gwanin ku na ciki.
• Shiga cikin gasar sada zumunci.
• Karanta game da shi.
• Shiga kulob din.
• Tuck a farkon.
• Daidaita aikin motsa jiki.
• Ka ba kanka izini don ɗaukar ranar hutu mai aiki.
• Bita don

Idan kuna fuskantar matsala samun kanku zuwa dakin motsa jiki saboda kuna haka. Tsine. gaji—ko kuma, kun isa wurin, don kawai ku yi yaƙi da sha’awar yin barci a kan benci mai raguwa—ba ku da nisa da ku kaɗai. Akwai ranakun da motsa motsa jiki da kuzari gaba ɗaya MIA ne. Me mace zata yi??

Ya juya, magana ba mai arha. Mantras, lada, da sauran ƴan dabaru na hankali na iya zama hanya mafi kyau don tsalle-fara kwarin gwiwar ku a ranakun da ƙarfin ku ya ragu kuma kuna neman mafita don yadda ake samun kuzari don aiki, in ji masanin ilimin halayyar ɗan adam JoAnn Dahlkoetter, Ph. .D., Marubucin Edge Mai Yin Ku. "Idan kuka sami wata al'ada da ke aiki a gare ku kuma ku maimaita ta kan lokaci, jikinku zai amsa nan take lokacin da kuke buƙatar ƙarin turawa," in ji ta.

Ci gaba da karatu don duk nasihun da kuke buƙata don samun kuzari don yin aiki da gina al'adar ku ta motsawa.

Yadda Ake Samun Kuzari Don Yin Aiki

Don haka mun tambayi wasu 'yan wasa na duniya, masu horarwa, masu ilimin halin dan Adam, da masu karatu yadda za su sami makamashi don motsa jiki-e, har ma (kuma musamman) lokacin da ba su ji dadi ba.

Samu mojo daga mini-ni.

Janet Evans, wacce ta lashe lambobin zinare hudu a Gasar Wasannin Olympics na 1988 da 1992, ta ce "Lokacin da nake yin iyo, koyaushe don burin waje ne, kamar guraben karatu ko bayanan duniya." A matsayinta na uwa 40 mai 'ya'ya biyu, ta koma cikin tafkin don yunƙurin isa zuwa wani gasar wasannin Olympics. “Yanzu ya fi na mutum. Ina tunatar da kaina cewa ina nuna wa ɗiyata cewa idan kun saita manufa kuma ku yi aiki tukuru don hakan, za ku iya cimma komai. Jiya ta ce da ni, '' Mama, kuna jin ƙanshin chlorine. '' Kuma na ce, 'Yayi amfani da ita, yarinya!' "

Tafi don gamsuwa nan take.

Tabbas, motsa jiki na iya taimakawa rage haɗarin cutar kansa, cututtukan zuciya, da kashe wasu cututtuka masu ban tsoro. Amma waɗancan fa'idodin na dogon lokaci suna da ban mamaki sosai yayin da kuke ƙoƙarin tsage kan ku daga Kyakkyawan Wuri don zuwa gidan motsa jiki. Michelle Segar, Ph.D., mataimakiyar daraktan kungiyar Jami'ar Michigan Wasanni, Binciken Lafiya da Ayyuka da Cibiyar Manufa don Mata da 'Yan mata da marubucin Babu Sweat: Yadda Kimiyyar Kimiyyar Motsawa Za Ta Iya Kawo muku Rayuwa Mai Kyau. Ta ba da shawarar fara mujallar don rubuta dalilan motsa jiki waɗanda za su biya yau - don kasancewa cikin faɗakarwa don taron rana, don rage ƙarancin yaran ku - da yin bita lokacin da kuke buƙatar turawa. Don haka, Kristen Bell (kodayake har yanzu muna son ku, yarinya!); sannu, treadmill.

Tauraruwa a fim ɗin tunani.

"Hangen nesa babban kayan aiki ne: Ina ganin kaina a cikin mafi koshin lafiya, mafi ƙarfi, kuma mafi ƙarfi, na yin ayyukan motsa jiki daban -daban. Wannan yana motsa ni in tafi ƙarin mil kuma in tsallake abincin da ba daidai ba," in ji Jennifer Cassetta, mai koyar da shahararre kuma ƙwararren masanin abinci mai gina jiki a Los Angeles. Kathleen Martin Ginis, Ph.D., farfesa a fannin kiwon lafiya da ilimin motsa jiki a Jami'ar British Columbia ta ce "Hoton da kanku ke aiwatar da wani abu na iya haifar da wata hanya ta jijiyoyi a cikin kwakwalwar ku kusan kamar yadda a zahiri kammala aikin zai kasance. Kanada. "Hakanan yana ba ku kwarin gwiwa cewa za ku iya yin nasara, wanda ke ba ku damar ci gaba da horar da ku." Ga yadda ake samun kuzari don yin aiki ta hanyar amfani da dukkan hannaye guda biyar: Dubi agogon da ke ƙarshen layin, ku ji hayan taron yayin da kuke juya kusurwar ƙarshe na tseren, kuma ku ji hannayenku suna busawa yayin da kuke haye kan waɗannan ƴan yadi na ƙarshe. .

Yi amfani da mint a kan kwayoyin halitta.

Idan kuna buƙatar ƙarin ƙwanƙwasawa don fitar da kanku daga kan kujerar tebur ɗin kuma zuwa kan babur ɗin da ke tsaye, toshe sanda na ɗanɗano a cikin bakin ku."Kamshin ruhun nana yana kunna yankin kwakwalwarmu wanda ke sa mu barci da dare kuma ya tashe mu da safe," in ji wani mai bincike Bryan Raudenbush, Ph.D., farfesa a fannin ilimin halin dan Adam a Jami'ar Wheeling Jesuit. "Ƙarin haɓakawa a wannan yanki na kwakwalwa yana haifar da ƙarin kuzari da kuzari don yin ayyukan wasan ku." (Da yake magana game da dalili, duba yadda ake samun kuzari don yin aiki bayan hutu daga dakin motsa jiki.)

Duba magungunan ku.

Ko da yake barci da gajiya suna da illa na gama gari na masu yawan kan-da-counter (OTC) da magunguna, wasu sun fi wasu su sa ka yi kasala, in ji Zara Risoldi Cochrane, Pharm.D., mataimakiyar farfesa a fannin harhada magunguna a Creighton. Jami'ar a Omaha, Nebraska. Magungunan antihistamines, waɗanda aka fi amfani da su don allergies da kuma maganin sanyi, na iya haifar da gajiya, ko da sun ce "marasa barci" akan akwatin. "Waɗannan magunguna suna aiki ta hanyar toshe tarihin, wanda ke taimakawa haɓaka farkawa," in ji Risoldi. Magunguna don damuwa, antidepressants, da wasu magunguna na jin zafi na iya haifar da gajiya. Idan kuna tunanin magungunan ku na da laifi, kuyi magana da likitan ku, wanda zai iya taimaka muku nemo madadin magani wanda ba zai bar ku kuna son murƙushewa a gado ba maimakon fita don gudu.

Maimaita kanku.

Jin sanyin gwiwa? Yi aikin motsa jiki da ka san za ka iya yin dutsen. Bincike ya tabbatar da cewa waɗanda ke da kwarin gwiwa za su iya ci gaba da motsa jiki na yau da kullun sune waɗanda ke yin hakan akai -akai. Masanin kimiyyar wasanni Kathryn Wilder, Ph.D ya ce "Wannan annabci ne mai gamsarwa." Da zarar kun yi imani za ku iya kammala shirin motsa jiki, haka za ku ci gaba da bin sa. " Bari mu ce kuna mafarkin yin tseren marathon, amma tseren mafi tsayi da kuka yi shine rabin, kuma cikakken mil 26.2 yana ba ku heebie-jeebies. Ƙara ƙarfin gwiwa ta hanyar yin rijistar ƙarin rabin kafin ku ci gaba zuwa nesa mai nisa.

Cika shi da.

Masu bincike a Ostiraliya sun gano wataƙila dalilin da ya sa masu motsa jiki na safiya suke ci gaba da motsa jiki. A cikin binciken da aka buga a cikin Jaridar Wasanni & Kwayoyin Halitta, batutuwa sun sami damar kammala tseren mita 3,000 da sauri tare da sabbin kwakwalwa fiye da bayan kammala aikin tunani na haraji. Me ya sa? Duk wannan tunanin yana sa ku ji gajiya kafin ku gama gajiya da tsokar ku. Don haka mafi munin lokacin zuwa wurin motsa jiki shine lokacin da kuke tunani a hankali bayan ranar damuwa a wurin aiki. Matsala ita ce, tashi daga kan gado da shiga cikin takalmin ku ya fi sauƙi fiye da aikatawa, kuma yana iya jin kusan ba zai yuwu a gano yadda ake samun ƙarin kuzari don yin aiki kafin aiki ba. Dabara ɗaya? Kyakkyawan tsohon cin hanci - na nau'ikan kafeyin. Idan kun isa wannan aji na safe, ku saka wa kanku java a kan hanya ta zuwa gida. (Ana buƙatar ƙarin motsawa? Duba fa'idodin kiwon lafiya takwas masu ban mamaki na motsa jiki na safe.)

Tushen ƙarfe.

Jikin ku yana amfani da ƙarfe don jigilar iskar oxygen a cikin jikin ku don haka zuciyar ku da tsokoki za su iya ba ku kuzarin da kuke buƙata-don haka idan ba ku da oomph, kuna iya rasa ƙarfe kuma kuna da anemia. Hadarin ya fi girma idan kuna da lokacin al'ada ko kuma ba ku ci jan nama ba tun da baƙin ƙarfe heme shine nau'in baƙin ƙarfe mafi sauƙin shiga kuma ana samun shi ne kawai a cikin tushen dabbobi, in ji Mitzi Dulan, R.D., marubucin marubucin Duk Pro-Diet. Ko da ƙarancin rashi na iya haifar da gajiya yayin aikin ku, amma yi magana da likitan ku kafin a binciki kan ku saboda yawan ƙarfe na iya zama cutarwa. Idan ba ku ci nama ba, gwada waɗannan cin ganyayyaki masu arzikin ƙarfe tara.

Bari tafi da gwanin ku na ciki.

Wani bincike daga Jami'ar Alberta a Kanada ya gano cewa wulakanci a cikin dakin motsa jiki (dodgeball, kowa?) na iya kashe mutane daga dacewa da kyau. Amy Hanna ta birnin New York na iya ba da labari. Ta ce: "Ni yaro ne mai kama -karya wanda ya tsani PE. "Amma lokacin da na fara aiki a matsayin balagaggiya, na fahimci cewa game da cimma burina ne, kamar gudu mil 10 ko tsinke nauyin jikina. Lokacin da wasu mata da na sani kwanan nan suka nemi in taimaka musu su samu siffa, na sani cewa abubuwan ban tsoro na ƙaramin babban gidan motsa jiki sun kasance a bayana. " Tunatar da kan ku cewa ba a yanke muku hukunci ko maki ba zai iya taimaka muku girgiza ƙalubalen PE-class, in ji Billy Strean, Ph.D., farfesa na ilimin motsa jiki a Jami'ar Alberta. "Zuwa wurin motsa jiki ba game da yi wa wani wasa ba ne," in ji shi. "Wanda ya kamata ka burge shine kanka." (Masu Alaka: Hanyoyi 7 Don Yin Tsawon Aikin Bayan Aikinku)

Shiga cikin gasar sada zumunci.

Yi tsalle a kan babur ɗin da ke tsaye kusa da wanda ya fi dacewa kuma za ku himmatu don yin aiki har ma da wahala, a cewar wani bincike daga Jami'ar Santa Clara, wanda ya gano cewa ɗaliban kwaleji waɗanda ke yin motsa jiki tare da abokin haɗin gwiwa sun fi kokari. Tambayi aboki wanda abs kuke sha'awar idan za ku iya yin alama tare da aikinta na gaba (ga yadda za ku zaɓi mafi kyawun aboki na motsa jiki don ƙungiyar ku), ko gabatar da kanku ga wannan fitaccen tauraro a cikin aji na Spinning kuma ku tabbata koyaushe ku ɗauki keke na gaba. ga nata.

Karanta game da shi.

Lokacin da tauraruwar wasan tseren cikin gida Lolo Jones ke buƙatar ɗan ƙaramin oomph, ta nufi kantin sayar da littattafai. "Idan kuna cikin walwala, mafi kyawun abin da za ku yi shine ɗaukar littafin game da wasanninku," in ji Jones. "Jeka karanta game da gudu ko keke ko duk abin da kake sha'awar. Za ku yi sha'awar gwada shawarwarin da kuka koya." Muna son yin asara a cikin tarihin rayuwar 'yan wasa masu ban mamaki. Lakabi biyu don dubawa: Solo: Memoir na Fata, game da haɓakar Hope Solo zuwa babban tauraro a matsayin mai tsaron ragar ƙungiyar ƙwallon ƙafa ta mata ta Amurka da mai lambar zinare ta Olympics, da Hanyar zuwa Valor, wanda dole ne a karanta don tarihin buffs game da wanda ya lashe gasar Tour de France sau biyu Gino Bartali, wanda ya taimaka wa Yahudawan Italiya su tsere wa tsanantawa a lokacin yakin duniya na biyu. (Gina ɗakin karatun ku da ƙari tare da waɗannan littattafai mafi kyawun gudu guda biyar.)

Shiga kulob din.

Lisa Smith, na Brooklyn ta ce: "Lokacin da na yi magana da abokaina da ba sa shan giya game da motsa jiki na, idanun su kan yi haske, don haka sai na shiga ƙungiyar kuɗaɗe ta gida." "Yana da kyau a raba labaru tare da su, kuma yanayin zamantakewa ya sa na dawo da aiki tukuru." Bugu da ƙari ga abokan hulɗa da goyon baya, horo na rukuni yana ƙarfafa jin daɗin jin dadi lokacin da kuke neman yadda za ku sami karin makamashi don yin aiki, in ji Martin Ginis. Ba kwa son saukar da ƙungiyar ta hanyar kashe motsa jiki, dama? "Tattaunawa da abokanka kuma na iya shagaltar da kai lokacin da ka gaji da jarabawar barin aiki," in ji Smith. Nemo ƙungiya don wuce mil tare da gidan yanar gizon Runners Club na Amurka, ko kuma idan kuna da yara, duba seemommyrun.com, wanda ke da ƙungiyoyin tsere sama da 5,400 a ko'ina cikin Amurka.

Tuck a farkon.

Shin matashin ku zai iya riƙe mafita don yadda ake samun ƙarin kuzari don yin aiki? Samun ƙarin zzz na iya sanya ɗan ƙaramin ƙima a matakin ku, kimiyya ta ce. A cikin binciken Jami'ar Stanford, lokacin da 'yan wasan ƙwallon kwando suka shiga awanni 10 ko sama da haka a kan gado a cikin dare na tsawon makonni biyar zuwa bakwai, sun yi tsere da sauri, sun yi madaidaicin harbi, kuma sun ji kasala. Kwanci 30 ko 45 kafin a kwanta barci akai-akai maimakon kallon talabijin ko gungurawa ta Insta na iya samun riba a wurin motsa jiki.

Daidaita aikin motsa jiki.

Lindsey Vonn, zakara na gasar tseren kankara na wasannin Olympics, ta tayar da hankalin ta tare da bass da tsalle -tsalle. "Sauraren rap-Lil Wayne, Drake, Jay-Z-da safe kafin tseren tseren tseren da na yi ya kai kilomita 90 a awa daya," in ji ta. Tana kan wani abu. Kamar yadda bincike a Jami’ar Brunel da ke Ingila ya nuna, sauraron kiɗa na iya ƙara ƙarfin ƙarfin ku da kashi 15 cikin ɗari saboda waƙar ta ɗauke hankalin kwakwalwar ku kuma yana iya rasa alamar “Na gaji”. Plusari haɗin haɗin kai ga waƙoƙin ƙaunatattu na iya ba ku jin daɗin farin ciki wanda ke sa ku ci gaba. Gwada waɗannan dabaru zuwa DJ hanyar ku zuwa jerin waƙoƙin wasan motsa jiki na ƙarshe.

Ka ba kanka izini don ɗaukar ranar hutu mai aiki.

Dukanmu mun sha wahala sosai yayin motsa jiki, amma tunda motsa jiki yana rushe tsokar ku, kullun tura kanku da horo a ranakun baya da baya na iya rushe ku. Leslie Wakefield, darektan shirye -shiryen lafiyar mata a Clear Passage Physical Therapy a Miami, Florida ta ce "Jikin ku yana ƙaruwa don shirya ku don motsa jiki na gaba lokacin da kuka ba shi lokaci don murmurewa." Idan kuma kuna da rashin bacci ko kuma ku sami raunin da ya faru na dindindin, kuna iya yin ƙarin horo. Yayin da madaidaicin adadin hutu ya bambanta ga kowane mutum, shirya aƙalla kwana ɗaya na hutawa da kwana ɗaya na horarwa cikin jadawalin motsa jiki na mako-mako, Wakefield ya ba da shawarar. Kuma idan ba za ku iya tsayawa don yin kome ba, m, yoga mai gyarawa kuma yana la'akari da "hutu."

Bita don