Mafi kyawun Hanyar farfadowa da motsa jiki don Jadawalin ku

Wadatacce

• Idan Kana Da Minti 2
• Idan Kuna da Minti 5
• Idan Kana Da Minti 10
• Idan Kana Da Minti 30
• Idan Kana da Sa'a ko Fiye
• Bita don

Idan kuna tunanin dawo da motsa jiki yana ba da ƙwararrun 'yan wasa ko masu kula da ɗakin nauyi waɗanda ke ciyar da kwanaki shida a mako da sa'o'i masu yawa suna aiki akan lafiyar su, lokaci ya yi da za a shimfiɗa hutu don koyan abubuwan yau da kullun. Haka ne, hanyoyin farfadowa-daga kumfa mai birgima don samun aikin tausa da kyau don kiyaye ciwon tsoka a bay, kuma suna samun 'yan wasa da masu motsa jiki na yau da kullun zuwa horo da sauri. Amma farfadowa yana da mahimmanci don sauƙaƙa motsin yau da kullun da inganta daidaitawar jiki. Don haka ko da kun shafe yawancin kwanakin ku a kan kujera, za ku iya amfana daga ɗan hutu da murmurewa.

"Maidowa ba kawai game da guje wa ciwon kai bane. Yana nufin dawo da yanayin jikin ku zuwa tsaka tsaki," in ji mai horo Aaron Drogozewski, mai haɗin gwiwa na ReCOVER, ɗakin studio a NYC da aka sadaukar don taimaka muku jin daɗin motsa jiki bayan aiki da bayan. Drogozewski ya ce "Lokacin da jiki bai daidaita daidai ba ko kuma bai daidaita ba, ƙarfin ku da jimirin ku kan fita daga taga kuma haɗarin rauni na ƙaruwa," in ji Drogozewski. "Don haka farfadowa ba kawai game da fitar da lactic acid ba, amma tabbatar da cewa yanayin ku yana cikin wuri mai kyau." (Mai alaƙa: Yoga Yana Nuna Gyara Matsayinku na "Smartphone" da "Tech Neck")

Kada ka bari ra'ayin ƙara wani abu zuwa lissafin abubuwan da kuke yi na dacewa ya mamaye ku, kodayake. Sadaukar da 'yan mintuna kaɗan a rana don miƙawa ko mirgina har yanzu yana ba da fa'idodin jiki. Kamar dai ayyukan motsa jiki, kasancewa daidai da maido da ku ya fi mahimmanci. Anan ga yadda ake samun lokacin sa, ba tare da la’akari da jadawalin ku ba.

Idan Kana Da Minti 2

Samun mirgina! Bincike ya nuna cewa mirgina kumfa zai iya taimakawa wajen rage jinkirin ciwon tsoka (DOMS), wanda shine ciwon da kuke jin kwana ɗaya ko biyu bayan motsa jiki mai tsanani.

Don aiwatar da kinks da gaske, Drogozewski ya ba da shawarar dakatarwa a kan wani wuri mai matsewa na ƴan daƙiƙa, maimakon jujjuyawa akai-akai. Misali, ma'aikatan teburin na iya samun fa'ida mafi kyau daga ratayewa a kan abin nadi mai kumfa wanda aka sanya a gefen kwankwason su (wanda aka sani da TFL, ko tensor fascia latae), tushen rashin jin daɗi na kowa.

Zaɓi abin nadi na kumfa mai girgiza, kamar Hyperice Vyper 2.0 ko Hypervolt, sabon kayan aikin dawo da na hannu, idan da gaske kuna son haɓaka fa'idodin. Jijjiga yana aika sako mai karfi ga tsarin juyayi na tsakiya don samun jini yana gudana da fitar da lactic acid, in ji Kamraan Husain, D.C., kwararre na farfadowa a cikin gida a Tone House a NYC. Wannan yana da taimako musamman ga wanda ya tsallake layin gamawa, ya murƙushe motsa jiki, ko ma wanda ke zaune ko tsaye na tsawan lokaci.

Tsananin motsa jiki ko tsayawa a tsaye na iya rage kwararar jini zuwa wasu sassan jiki, in ji Husain. Kuma mirgina kumfa yana ƙaruwa da zubar jini. "Yawan zubar jini da kuke samu, yawan iskar oxygen da kuke samu, da rage kumburin ciki da lactic acid da kuke da su, kuma za ku iya magancewa da magance duk wani cin mutunci ga jikin ku," in ji shi.

Idan Kuna da Minti 5

Ɗauki ɗan lokaci don mikewa don inganta kewayon motsinku. Yayin da tsayin daka yakan yi aiki mafi kyau a cikin sanyin motsa jiki bayan motsa jiki, ƴan mintuna 30 a duk tsawon yini kuma na iya taimakawa jikinka ya isa yanayin farfadowa. Kuma kuna buƙatar 'yan mintuna kaɗan kawai don yin su, in ji Drogozewski.

Gwada waɗannan shimfidu masu sauƙi guda uku don taimakawa gyara matsayin ku (yaƙi da waɗanda aka ɗora, kafadu masu zagaye). Ga yadda ake yin su:

Gefe-Stretch a Matsayin Yara

• Fara a matsayin yaro tare da mika hannu a gabanka a kasa.
• Tuck pelvis a ƙasa don kunna lats ɗin ku (manyan tsokoki na tsakiyar ku zuwa ƙasa), kuma tafiya hannu zuwa gefe ɗaya, kuna jin shimfida ƙasa da gefen jikin. Riƙe, sannan maimaita a gefe guda.

Mikewa Kirji Ta Amfani da Madakin Kofa

• Shiga cikin wata ƙofa tare da miƙe hannayensu biyu zuwa ɓangarorin, hannaye a kan firam ɗin.
• Yayin da hannu ke ci gaba da dasawa a ɓangarorin firam ɗin, ɗauki mataki ɗaya ko biyu ta ƙofar don jin shimfidawa a kirjin ku. Ci gaba da ƙafarku da zuciyar ku.

Cobra Pose

• Ka kwanta a kan cikinka a ƙasa tare da shimfiɗa ƙafafu masu tsayi a bayanka, saman ƙafafu a ƙasa. Rungume gwiwar hannu cikin jikin gefe tare da tafukan hannu a kowane gefen ƙarƙashin kafadu.
• Daidaita hannaye don ɗaga ƙirji daga ƙasa, a kula don kiyaye cinyoyi da ƙafafu. Riƙe na tsawon daƙiƙa 2, sannan ku shakata kuma ku maimaita na 10 zuwa 15.

Idan matsattsun ƙwanƙwasa ƙwanƙwasawa sun fi matsalar ku (na kowa don masu gudu), gwada waɗannan motsi:

Mai Gudu Lunge

• Gwiwa tare da gwiwa na dama a gaba, gwiwa ta hagu ta miƙa baya, saman ƙafar hagu tana hutawa a ƙasa.
• Tuck ƙashin ƙugu a ƙasa kuma ku yi rawar jiki yayin da kuke jujjuya nauyi kaɗan gaba. Ya kamata ku ji shimfiɗa a cikin kwatangwalo. Kai hannu sama.
• Komawa baya da hannun hagu don kama ƙafar hagu, kuma danna ƙafar hagu zuwa ƙasa don zurfafa shimfiɗa. (Wannan yana ɗaya daga cikin matakan tara da za a yi bayan kowace gudu.)

Active Hamstring Stretch

• Kwanta a bayanka tare da kafa ɗaya a mike cikin iska, yin amfani da hannaye don goyan bayan kafa. Haɗa quad ɗin ku don haka hamstring ɗinku ya shakata. Riƙe na daƙiƙa 30, sannan canza gefe.

Glute Bridge

• Kwanta a fuska tare da lanƙwasa gwiwoyi, nisa-hannu, kuma ƙafafu a kwance a ƙasa.
• Tsayawa abs shiga, dauke kwatangwalo daga bene da matse glutes. Ɗaga ƙafafu, danna diddige cikin ƙasa don ƙarin kwanciyar hankali. (Ga ƙarin akan abin da za ku yi lokacin da ƙwanƙwasa na hip ɗin ku suna ciwo AF.)

Idan Kana Da Minti 10

Je zuwa tsarin matakai uku waɗanda zasu taimaka sake saita jikin ku don inganta tsarin motsin ku. Na farko, kumfa yana mirgine ƙungiyar tsoka, sannan a shimfiɗa ƙungiyar tsoka iri ɗaya, sannan a yi wasu ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙaƙƙarfan ƙarfi waɗanda ke kaiwa ga waɗannan wuraren.

Farawa a kan abin nadi zai sami ƙarin jini da iskar oxygen zuwa matsuguni, in ji Husain.Wannan yana dumama tsokoki sannan kuma, lokacin da kuka shimfiɗa, zaku iya inganta yanayin motsin su cikin sauƙi. Bayan mikewa, yin aiki a kan ƙungiyoyin kunnawa mai ƙarfi da ƙarfi a cikin ƙungiyar tsoka mai adawa zai taimaka wajen daidaita daidaiton wannan yanki (kuma galibi mai rauni). Wannan yana taimakawa duk tsokokin ku suyi aiki tare cikin inganci, in ji shi. (Masu Alaka: Anna Victoria Ta Raba Muhimman Ayyuka 8 don Gyara Rashin Ma'aunin Jiki na Jama'a)

Misali, idan kuna jin zafi a kafaɗunku da wuyan ku, gwada wannan tsari ta hanyar mirgina latsan ku, sannan ku riƙe madaidaiciya a cikin yanayin yaro. Kunsa shi tare da ja-gorar band: Tare da miƙa hannayenku a gaban ku, cire bangon juriya yayin da kuke haɗa tsokoki na baya.

Husain ya ba da shawarar mayar da hankali kan yanki ɗaya na jiki kowace rana don wannan bidi'a, shimfidawa, ƙarfafa jeri. Zabi duk abin da tsokoki suke jin dadi a wannan rana, ko kuma idan kun fi mayar da hankali ga wani ɓangaren jiki a kowace motsa jiki, yi wannan aikin farfadowa a daren da ya gabata, mai da hankali kan tsokoki da za ku yi aiki a rana mai zuwa. Kafin ranar kafa, alal misali, ƙwace bandejin ganima kuma kuyi waɗancan glutes da cinyoyinsu.

Idan Kana Da Minti 30

Haɓaka ƙididdige matakinku tare da zagayawa a cikin toshe don samun jinin ku yana gudana kuma tsokoki suyi aiki, ko gwada wasu kayan aikin dawo da mataki na gaba.

Drogozewski ya ce "Don samun tsarin lymphatic yana motsawa da fitar da kayan sharar gida, tafiya mai kyau na mintuna 30 a cikin matsakaici mai sauƙi yana da tasiri," in ji Drogozewski. Wannan zai ci gaba da ruɓaɓɓun ruwa a cikin jiki da abubuwan gina jiki da ke isa ga sel ɗinku, duka biyun suna da mahimmanci don daidaita tsoka da murmurewa. (Ƙara koyo game da shawarwarin abinci mai gina jiki waɗanda zasu iya taimakawa wajen saurin murmurewa.)

Idan kuna son samun fasahar dawowa (wacce ta yi nisa, BTW) yi muku aikin, yi la'akari da nemo likitan kwantar da hankali ko motsa jiki wanda ke da takalmin matsawa (wanda aka fi so a tsakanin marathoners) ko motsawar lantarki (ko e-stim) warkewa akwai. Daɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗaɗɗɗawa da ƙari (Tone House, Mile High Run Club, RECOVER, duk a NYC) suna ba da maganin matsawa a matsayin wani ɓangare na jadawalin su na yau da kullun. Yadda yake aiki: Manyan, takalmi mai ɗamara suna lulluɓe ƙafar ku daga idon sa zuwa kwatangwalo kamar hannun hawan jini. Iska yana motsawa cikin taya don tausa tsokoki a kafafunku, yana kawar da kayan sharar jikin ku, kamar lactic acid, da kuma sa jinin ku ya ƙara motsawa. Kyakkyawan ji na sama lokacin da kake ciwo.

E-stim shine wani zaɓi wanda galibi ana samunsa a ofisoshin chiropractor ko zaman farfajiyar jiki. Ya ƙunshi facin ƙarfafawa na lantarki da aka haɗe zuwa tsokoki daban -daban don sanya su cikin sauri. Yana aiki da kyau akan takamaiman tsokoki waɗanda ke da ƙarfi ko rashin haɗin gwiwa, in ji Drogozewski, amma ba lallai bane duka jikin ku. (Yanzu, har ma kuna iya gwada e-stim a cikin ta'aziyyar gidanka a zaman wani ɓangare na kayan aikin dawo da kayan aiki.)

Idan Kana da Sa'a ko Fiye

Kada ka bari jarabar Netflix binges ta yaudare ku zuwa ga duk ranar ayyukan sifili. Ko da ranar hutu ce, ya kamata ku ci gaba da tafiya.

“Ana kuskuren fahimtar sauran ranar a matsayin ranar da babu komai, amma a ranar hutu, yana da mahimmanci a motsa,” in ji Husain. "Lokacin da kuka sami ƙarin motsi, kuna samun ƙarin zubar jini. Don haka idan kuna yin squats gobe, yi wani abu a yau don motsa kwatangwalo, kamar zagaya gidan ku tare da band a ƙafafun ku." (Ƙara Koyi: Yadda Ake Amfani da Ranakun Hutu na Farfadowa Don Samun Mafificin Ayyukan Ayyukanku)

Kwanaki daga dakin motsa jiki kuma lokaci ne mai kyau don shiga cikin ɗakin yoga don zurfin shimfidawa. Fa'idodin meditative, musamman mai da hankali kan numfashin ku, suma suna ba da cikakkiyar dawowar biya. Drogozewski ya ce, "Jikinku yana gyarawa a cikin sauran-da-narkewa," in ji Drogozewski, kuma tunani zai iya taimaka muku wajen isa wurin da sauri. (BTW, wannan shine abin da ranar dawowa ta ƙarshe tayi kama.)

Sauran ƙarin lokaci mai ƙarfi, amma hanyoyi masu annashuwa don taimakawa tsokoki su murmure sun haɗa da wanka Epsom gishiri (kodayake kimiyya ta ce wannan yana da tasirin placebo fiye da na halitta), sauna infrared, baho mai sanyi, ko wasanni tausa wanda zai magance duk wani tashin hankali.

Duk yadda kuka zaɓi murmurewa, kawai ku murmure. "Kada ka damu da me kake kamata ku yi, kuma ku mai da hankali ga abin da kuke iya yi a cikin wannan ɗan ƙaramin lokacin kuma lokacin da kuke da lokaci, ku gina kan sa, "in ji Drogozewski na kyakkyawan tunanin murmurewa. Mantrarsa:" Kadan daga cikin abu ya fi komai yawa. "

Bita don