Jagoran ku zuwa Cikakkiyar Wankan Bayan-Aiki Har abada

Wadatacce

• Dry Brush Kafin
• Rike Dumi, Ba Mai Zafi Ba
• Yi amfani da Epsom Salts
• Nemo Lavender
• Ƙara Kumfa
• Yi bimbini
• Bita don

Abubuwa kaɗan sun fi jin daɗin motsa jiki bayan motsa jiki fiye da a hankali a hankali cikin wanka mai dumi-dumi-musamman lokacin motsa jiki ya haɗa da yanayin sanyi ko ƙasa mai dusar ƙanƙara. Yana da cikakkiyar haɗakar farfadowa, shakatawa, da kula da kai.

Susan Hart, CSC, wani kocin Equinox Tier X wanda ke zaune a Boston ya ce "Motsa jiki yana sanya jiki cikin damuwa na ɗan lokaci, don haka yana ƙarfafa tsarin jin tausayin mu. "Yana da mahimmanci mu sami damar rage tsarin motsa jiki bayan motsa jiki kuma mu sami ƙarin yanayin parasympathetic yayin da muke tafiya game da ranarmu ko iska da maraice."

Bayan motsa jiki, wanka zai iya kwantar da hankulan tsarin kulawa na tsakiya, ya dawo da ku zuwa asali. Anan, yadda ake ƙware fasaha.

Dry Brush Kafin

Laura Benge, darektan wurin shakatawa na Exhale Spa ta ce "Hanyar hanya ce mai kyau don haɓaka wurare dabam dabam, fara cirewa, da kuma taimakawa tare da tsarin magudanar jini na jiki." Yi amfani da goga tare da ƙuƙumi mai ƙarfi, goge sama zuwa zuciya tare da bugun jini mai ƙarfi. Fara da ƙafafunku kuma ku yi aiki da ƙafarku, ciki, hannaye, da ƙasan jikinku, in ji ta. "Hakanan yana ba da cikakkiyar jujjuyawar jiki, wanda shine mabuɗin don fata ta zama sabo da haske." (Kada ka manta don moisturize bayan haka!)

Rike Dumi, Ba Mai Zafi Ba

Muscle yana murmurewa bayan motsa jiki lokacin da aka yi ɗumi-bai yi sanyi ba, bisa ga binciken da aka buga kwanan nan a Jaridar Physiology.

"Wanka mai ɗumi yana ba da zafi mai ɗumi, wanda shine mafi kyawun nau'in zafi don gyara tsoka da murmurewa," in ji Katrina Kneeskern, DP, mai ilimin hanyoyin kwantar da hankali a LifeClinic Physical Therapy da Chiropractic a Plymouth, MN. Tun da yake jikinmu yana da kashi 70 cikin dari na ruwa, zafi mai zafi zai iya shiga zurfi cikin tsokoki da kyallen takarda, yana ba su damar shakatawa, in ji ta. "Bayan motsa jiki, wannan na iya haɓaka murmurewa."

Amma kowa ya dandana wanka mai zafi sosai wanda ya bar ku zufa (ba annashuwa) bayan mintuna kaɗan kawai. Cikin Jaridar Physiology karatu,ruwan wanka ya kasance kusan digiri 96.8. Wannan yana da zafi sosai don ganin fa'idodi amma ba zafi sosai don jiƙa a ciki na mintuna 20, adadin lokacin da ke ba da tsarin juyayi da kyallen jikin ku lokaci don daidaitawa da shakatawa, in ji Kneeskern.

Yi amfani da Epsom Salts

Ganyen Epsom ba ainihin gishiri ba ne, a maimakon cakuda ma'adanai masu mahimmanci, galibi magnesium-muhimmin electrolyte wanda ke taka rawa a tsoka, jijiya, da aikin zuciya.

Duk da yake babu bincike mai zurfi akan gishiri na Epsom, ra'ayin shine cewa jiƙa a cikin gishirin-tare da cin abinci tare da magnesium a cikin su-yana ƙetare tsarin narkewa, saurin sha, in ji Kneeskern. A'a, ba za ku iya "detox" daga wanka Epsom gishiri ba, amma magnesium iya taimako tare da kumburi, ciwon tsoka, da murmurewa, in ji Hart. (Gwada Dr. Teal's Epsom Salt Soaking Solution, $ 5; amazon.com.)

Nemo Lavender

Bincike ya gano cewa ƙanshin lavender na iya kwantar da hankalin tsarin jijiyoyi na tsakiya, rage damuwa da damuwa-manufa don kwantar da hankalin jikin ku da tunani bayan motsa jiki. Hart fan ne na fitilun lavender mai ƙanshin ƙanshi-amma kuma kuna iya amfani da samfurin wanka na gishiri na Epsom tare da mahimmin man lavender wanda aka gauraya, ko gwada abin rufe fuska na lavender yayin da kuke jiƙa. (Mai Alaka: Menene Mahimman Man Fetur kuma Shin sun halatta?)

Ƙara Kumfa

Bayan kasancewa mafi nishadi, nau'in kumfa a zahiri yana aiki azaman insulator, yana kiyaye ruwan wanka ya daɗe, in ji Hart. Hakanan: "Yana da matukar wahala a nutse a cikin wanka mai kumfa kuma kada a fitar da babban huci mai gamsarwa."

Yi bimbini

Wanka zai iya zama wuri mai kyau don ƙirƙirar yanayin zenned. Kunna wasu kiɗan shakatawa, hasken kyandir, rage hasken wuta-duk abin da kuke buƙata don sanya lokacin naku.

Hart kuma yana son ƙa'idar da ake kira CBT-i Coach. "Akwai babban fasali akan wannan app mai suna Quiet Your Mind, wanda ke ɗaukar ku ta hanyar hotuna masu shiryarwa ta cikin dazuzzuka, rairayin bakin teku, ko wani abu mai sauƙi kamar na'urar duba jikin jagora," in ji ta. "Wannan babbar hanya ce ta yin tunani, musamman ga waɗanda za su iya zama sababbi ga duk abin da ke cikin tunani."

Kneeskern yana mai da hankali kan mantra. "Ina amfani da 'Sat Nam' wanda a Kundalini Yoga yana nufin "gaskiyar ainihi," in ji ta. "Ko da ba za ku iya dakatar da 'hirar biri ba,' kawai ci gaba da numfashi kuma kafin ku sani, zai yi sauƙi cikin lokaci. Kamar kowane abu a rayuwa, yin aiki shine ke inganta kowane ɗabi'a, ɗabi'a, ko canjin rayuwa."

Bita don