Ka'idojin motsa jiki 7 na nufin a karya su

Wadatacce

• "Babu ciwo, babu riba."
• "Gudu da sauri don yin sauri."
• "Kada ku yi aiki kafin lokacin barci."
• "Gudun waje koyaushe shine mafi kyawun fare."
• "Yana da kyau a yi yoga a cikin sauki kwanakinku ko kwanakin hutu."
• "Makullin zura kwallo a jiki irin na ballerina shine mikewa."
• "Babu masu fara sahu a sahun gaba, don Allah."
• Bita don

"Koyaushe yi ɗumama ɗumi-ɗumi kafin ku tafi gudu." "Kada ku manta da mikewa idan kun gama aikin motsa jiki." "Juya kumfa a kowace rana ko kuna saita kanku don rauni." Kamar dai yin aiki ba shi da isasshen ƙarfi-ko dai saboda kuna da jerin shirye-shiryen motsa jiki mai wahala ko kuma kawai ba ku da wani dalili na godiya ga yawancin Sa'a mai farin ciki yana sha da dare kafin-da alama kamar kowace rana akwai wasu sabbin shawarwarin motsa jiki. "kwararrun sun dage cewa ku bi. (Dubi Mafi Kyawun Shawarar Ƙwararrun Masu Horar da Masu Ba da Kasuwanci.)

Amma a cikin ruhun rayuwa-da gumi-gefe, muna cewa wasu ƙa'idodi ana nufin karya su. Anan akwai kaɗan daga cikin abubuwan "yi da kada ku yi" da muke da tabbacin kun ji, da dalilan da ya sa ya kamata ku yi watsi da su.

"Babu ciwo, babu riba."

Hotunan Corbis

Kai. Ba duk ciwo ne mai kyau ba, kuma ba duk ciwon gaba na gaba yana nufin cewa kun girgiza aikinku sosai. "Kuskuren gama gari ne a yi tunanin cewa yayin da kuke jin 'motsa jiki, haka yake aiki,' 'in ji wanda ya kafa hanyar Refine Brynn Putnam. "Ciwo yana nufin an sami lahani ga tsokoki ko haɗin haɗin da jikinku ke ƙoƙarin gyarawa, wanda shine dalilin da ya sa kuke yawan ciwo bayan kowane sabon motsa jiki ko karuwa mai tsanani. Matsalar tana zuwa lokacin da kuka yi amfani da rashin ciwon kamar yadda ya kamata. alama ce cewa shirin motsa jikin ku baya daina motsa jiki. "

Duk da yake kuna iya zama ƙasa da ciwon yin irin wannan aikin mako -mako bayan mako, ba lallai ne ku ƙona kalori kaɗan ba ko rage tsokar ku. Kawai ba ku lalata tsokar ku ko kayan haɗin gwiwa da yawa ba. "Aikin motsa jiki wanda ke sa ku ciwo kullum shine ja mai haske," in ji Putnam. "Neman sakamako na ɗan gajeren lokaci kamar ciwon kai da gumi na iya zama mai jan hankali, amma ba zai biya ba cikin dogon lokaci. Maimakon haka, auna nasarar ku ta inci da aka rasa, ma'anar da aka samu, ko daidaituwa, ƙarfin hali, da daidaitawa sun ƙaru." (Ya yi latti? Anan, Hanyoyi 6 don Rage Ciwon tsoka Bayan Ƙarfafawa.)

"Gudu da sauri don yin sauri."

Hotunan Corbis

"Wannan shawarar motsa jiki gaskiya ce," in ji masanin kimiyar motsa jiki Jonathan Cane. "Ba haka bane kawai kullum gaskiya. A haƙiƙa, ƙoƙarin yin saurin gudu koyaushe yana da tasiri kuma ba makawa zai haifar da rashin aikin yi.” Dabarar ita ce daidaita saurin gudu da saurin gudu, kuma ku kasance lafiya tare da rage gudu a wasu lokuta. ," in ji Cane. "Ayyukan motsa jiki ba sa faruwa a cikin vacuum - daya yana tasiri na gaba. Idan kuna ƙoƙarin yin gudu kowace rana, jikinku zai yi tawaye. Maimakon haka, yin aiki tukuru wata rana da sauƙi gobe zai haifar da kyakkyawan aiki. "

"Kada ku yi aiki kafin lokacin barci."

Hotunan Corbis

Wasu karatun sun ce yin motsa jiki mai ƙarfi kafin buga faranti shine mummunan ra'ayi saboda za a haɗa ku kuma ba za ku sami hutu mai kyau ba. Take mu? Idan ƙona gumi na tsakar dare yana taimaka muku bacci-ko kuma wannan shine lokacin da kawai za ku iya matsi a cikin motsa jiki-ku yi shi (wasu masana sun yarda!). "Na san mutanen da suke yin barci mafi kyau idan sun yi aiki kuma suna kwance bayan kwanakinsu," in ji Lyons Den Power Yoga co-kafa Bethany Lyons. "Babu wani abu mafi muni fiye da samun damuwa ko kuzari da aka bari a ƙarshen rana sannan ku kwanta a kan gado kuna son yin barci." Zufa shi!

"Gudun waje koyaushe shine mafi kyawun fare."

Hotunan Corbis

Yawancin masu gudu suna rantsuwa da "dukkan mil a waje kowane lokaci." Kuma mun samu: Me ya fi yin shiga ƴan mil da fitowar alfijir kamar yadda garinku ke farkawa? Amma ra'ayin cewa "masu tsere na gaske ba sa amfani da mashin" ba za su iya kasancewa daga gaskiya ba. Ga masu tsere waɗanda ke son gwada takamaiman aikin motsa jiki-faɗi tsere na ɗan lokaci ko motsa jiki na ɗan lokaci a bugun tazara babban hanya ce mai kyau don kullewa, ɗora, da ɗorawa a kan matakan ku. Ga wani kamar Cane-mai kiran kansa "lambobi geek" -treadmills shine mafi kyawun mafita don sanin daidai yadda kuka tafi, nawa kuka hau, da kuma matakan da kuka taka. Kada ku ji tsoron treadmill, masu tsere-zaɓar ɗamara a kan hanyoyin ba zai cire muku halascin ku ba. Alkawari. (Ana buƙatar ƙarin gamsarwa? Anan, Dalilai 5 na son Sokin Treadmill.)

"Yana da kyau a yi yoga a cikin sauki kwanakinku ko kwanakin hutu."

Hotunan Corbis

Wannan ya dogara sosai akan nau'in yoga da kuke tunani. Duk da yake akwai fa'ida ta wartsakewa, kwantar da hankula, nau'ikan yoga marasa ƙarfi waɗanda suke cikakke don lokacin da kuke son shimfidawa mai taushi ko hanya mai annashuwa don motsawa ba tare da yin cardio gabaɗaya ba, ba duk yoga ya faɗi ƙarƙashin rukunin "mai sauƙi" ba. Don haka kafin ku shiga cikin aji "yoga" na tunanin zaku kasance cikin savasana mafi yawan lokaci, yi bincike.

"Tsarin motsa jiki da kuke samu ya dogara da salon yoga da kuke yi da kuma ƙarfin matakin da kuke aiki," in ji Lyons."Yuga mai baftisma, alal misali, zai sami ƙarfin zuciyar ku yayin da kuke aiki akan ƙarfi da sassauƙa-maɓallin maɓalli zuwa' motsa jiki na gaske. A cikin wasu zaman yoga na mintuna 90, adadin adadin kuzari ya ƙone kishiyoyi da sauran nau'ikan ayyukan motsa jiki a can. " A mafi yawan lokuta, bar sauran ranakun su zama na gaske, na marmari, ɗaukaka, zama-kan-butt-da-warke hutawa.

"Makullin zura kwallo a jiki irin na ballerina shine mikewa."

Hotunan Corbis

A gaskiya ma, ainihin maɓalli don zira kwallaye irin na ballerina shine samun nau'in jinsi-kamar ballerina kuma, da kyau, kasancewa dan wasan ballerina. Putnam ya ce "Mikewa baya tasiri kan yadda jikin ku yake." "Ba zai haifar da dogon lokaci ba, tsokoki masu raɗaɗi. Halittar halittarku ta ƙayyade ƙarfin ku don samun duka tsoka da mai, da kuma adadin ku." Duk da haka, ya kara da Putnam, "Sassauci yana da tasiri ga asarar mai da ci gaban tsoka. Idan ba ku da sassaucin ra'ayi don aiwatar da motsa jiki a cikin cikakken motsi, za ku ƙone ƙananan adadin kuzari kuma ku ƙone ƙasa da mai fiye da idan kuna motsawa. ta wannan cikakken zangon."

"Babu masu fara sahu a sahun gaba, don Allah."

Hotunan Corbis

Muna samun shi- mahayin da ke yin bouncing tare da kashe-kashe na iya janye hankalin 'yan'uwan masu tuka keken cikin gida suna neman ƙonawa da sauti cikin jituwa tare da sauran ɗakin. Amma don haɓaka aikin motsa jiki, yakamata ku sanya kanku a duk inda kuka fi jin daɗi kuma za a fi dacewa da ku. "Kada ku ji tsoro," in ji Putnam. "Ajin rukuni mai nasara ya dogara ba kawai akan malami ba, har ma da abokan aikinku don gina yanayin tallafi da ƙarfafawa. Idan kun kasance sababbi, kuna iya zama ko tsayawa kusa da inda zaku ga zanga -zangar malamin, ko za ku iya zaɓar wuri a tsakiyar fakitin don ku ji daɗin kuzarin ƙungiyar." Ko ta yaya, kafa inda za ku yi mafi kyawun ku kuma ku sami mafi-kuma ba za ku shiga tafarkin wasu ba. Kuma ku tuna cewa kowa ya kasance farkon lokaci a lokaci guda!

Bita don