Me yasa Rage nauyi ba ya ba ni Endorphin Rush I crave bayan aiki?

Wadatacce

• WTF Shin Endorphins Ko yaya?
• Me yasa Endorphons MIA ke cikin Dakin Nauyi?
• Ok, Amma Ta Yaya Zan Samo Su?
• Bita don

Aikin motsa jiki na endorphins-ka sani, cewa jin bayan aji mai tsauri ko tsauri mai tsauri wanda ke sa ka ji kamar Beyoncé a lokacin wasan motsa jiki na Superbowl - kamar elixir ne na mu'ujiza ga yanayinka da jikinka.

Amma wani lokacin wannan rudun na iya zama mai wahala lokacin da ba ku yin cardio; kun tafi dakin motsa jiki, fara shiga cikin tsagi tare da ma'aunin nauyi na kyauta, amma kada ku taɓa samun wannan ji a saman-na-duniya. Me ke bayarwa?

WTF Shin Endorphins Ko yaya?

Endorphins na motsa jiki ainihin martanin jikin ku ne ga damuwar motsa jiki, in ji Trainerize kinesiologist da kocin abinci Michelle Roots. Wannan shine dalilin da ya sa mai yiwuwa gudu na minti biyar ba zai ba ku "high" ba - ba ya rushe homeostasis na jikin ku (ko matakin aiki na yau da kullum) don aika shi cikin yanayin yaƙi-ko-jirgin. Da zarar ka isa wannan matakin na damuwa, jikinka yana fitar da hormones masu rage raɗaɗi (AKA endorphins) don kwantar da jikinka da sauƙaƙe matakin damuwa. Wannan shine dalilin da yasa kuke samun wannan iska ta biyu yayin gudu, lokacin da kuka tashi daga "ya ƙare?" don "wannan a zahiri yana da kyau!" (Akwai ƙarin ƙarin sani game da ilimin kimiyya a bayan babban mai tseren ku.)

Me yasa Endorphons MIA ke cikin Dakin Nauyi?

Da farko, martanin kowane jiki ga danniya ya bambanta, in ji Tushen, amma salon motsa jikin ku yana da laifi. Idan ba ku wuce jikin ku ba daga ƙofar damuwa, ba zai ji buƙatar sakin waɗancan endorphins ba, kuma ba za ku sami farin ciki ba, in ji Roots. Wannan yana nufin wataƙila ba za ku ɗaga nauyi mai nauyi ba ko yin hutun hutu mai tsayi.

"Idan kuna zaune kan benci, kuna ɗaukar 'yan selfie kaɗan kuma kuna yin ɗan curls curls, ba za ku ɗaga bugun zuciyar ku ba kuma baya haifar da damuwa a jiki kamar, a ce, gudu na mintuna 30 zai, "ya bayyana Roots.

Wani mai laifi: yin balaguro ta hanyar aikin motsa jiki iri ɗaya, akai -akai. Idan kuna ɗaukar nauyi iri ɗaya kuma kuna yin motsi iri ɗaya, jikinku ya dace da shi, ba zai ƙara jin damuwa ta wannan al'ada ba, kuma ba zai buƙaci sakin waɗannan endorphins ba, in ji ta. (Gwada waɗannan mawuyacin hali, ƙarfin mai horarwa yana motsawa maimakon.)

Koyaya, kawai saboda ba ku samun babban gudu daga kowane famfo ba yana nufin aikinku ba yana ba ku fa'idodi ba. Tushen ya jaddada cewa duk ya dogara da burin horon ku: "Idan burin ku shine gina tsoka, za a saita ayyukan ku ta hanyar da zata iya kiran ku rana ɗaya lokacin da kuke ɗaukar nauyi, zaune a kan kujera (kamar mai lankwasa bicep curl), wanda ba zai ba ku wannan hanzarin endorphin ba. Amma idan burin ku a wannan takamaiman aikin shine gina tsoka, ba lallai ne ku nemi hakan ba. " (PS Shin horo na ƙarfi sau ɗaya a mako a zahiri yana yin wani abu?)

Ok, Amma Ta Yaya Zan Samo Su?

Wani lokaci kuna da rana mai wahala a wurin aiki, bae ɗinku yana inuwa, ko abokin zama yana tuƙa ku da bango, kuma kuna buƙatar motsa jiki mai kyau, mai ƙarfi, mai haɓaka yanayi.

"Idan kuna aiki saboda kuna son samar da sakin endorphin kuma kuna jin daɗi sosai bayan haka, yakamata ku daidaita aikinku a kusa da hakan. Mafi kyawun fa'idar ku zai zama wani abu kamar dambe, tsere, ko HIIT, wannan da gaske zai ƙarfafa jikin ku. "in ji Roots. "Ko kuma kuna son ɗaga nauyi mai nauyi, ƙara cardio a tsakanin ƙarfin motsawa, ko yin motsa jiki wanda ya haɗa da ƙarin ƙungiyoyin tsoka ko kuma motsa jiki na jiki. Ta wannan hanyar ba ku kawai ke ƙarfafa ƙarfi ba, amma ku ma ƙara ƙarfin zuciyar ku."

Ta ce za ka iya gwada hadaddun motsi kamar squat press, barbell squat, burpee tare da turawa sama, layin kebul tare da squat, ko ja don ɗaukar tarin tsokoki, ƙara ƙarfafa jiki, kuma kusanci wannan ƙonewa mai sakin endorphin. . (Kuma gwada waɗannan Hanyoyi 5 masu ƙyalli don tsara Ƙarfin Ƙarfin ku.)

Wata hanya mai kyau don hana rabi, motsa jiki mara ƙarancin endorphin shine samun manufa a zuciya.Lokacin da kuke gudu, galibi ko dai kuna shirin yin gudu don takamaiman adadin mintuna ko mil, wanda ke tilasta ku matsawa zuwa cikin wannan yanayin damuwa inda zaku sami babban matsayi. Koyaya, a cikin dakin motsa jiki, ana iya jarabce ku ku huta tsawon lokaci kuma ku tsaya kan ƙananan nauyi saboda kuna da zaɓi don sauƙaƙe shi. "Lokacin da kuke da manufa a zuciya, zaku fi mai da hankali kuma za ku ƙara matsa kan kanku da ɗan ƙara damuwa a jiki," in ji Roots. Sauran shawarwarin ta: Ƙara kiɗa zuwa aikinku ko gwada sabon sabo.

Don haka idan ba ku sami wannan rush lokacin ba kowane guda motsa jiki, yayi kyau, amma yana iya zama alama cewa zaku iya ƙara ƙarfin. Kuma idan kuna yin gunning don wannan jin daɗin zinare? Kai tsaye kai tsaye don gudu ko zuwa ɗakin ɗagawa, saboda wannan ita ce hanya mafi sauri zuwa waɗancan rawar.

Bita don