Zvekuita Mushure meKurovedza Mukati Maminetsi Anotevera 30

Zvemukati

• Zvaunofanira Kuita Mushure meKurovedza muviri
• Danho 1: Tambanudza uye Roll
• Nhanho 2: Shambidza uye Chinja Hembe Dzako
• Nhanho 3: Refuel yeKudzoreredza
• Ongororo ye

Munyika yakakwana, ndaizopedza kurovedzwa kunzwa simba, kumeso kwangu kuchipenya nedikita rinodonhedza. Ini ndinenge ndine yakawanda nguva yekutonhora-pasi kurovedza uye ndinokwanisa zen kunze neayo mashoma yoga poses. Ipapo ndaisveta smoothie inonaka ine mwero wakakwana weprotein necarbs, uye waltz yakananga mushower yakazadzwa nezvose zvandaifarira zvekugezera.

Muchokwadi, maworkout mazhinji anondisiya ndiri mutero nechiso chitsvuku, kudonha dikita, uye nekukasira - kuzviisa zvinyoro. Ini pamwe ndinokotama kuti ndibate zvigunwe zvangu ndozvidaidza kuti kuputira pa "inotonhorera-pasi yakatambanudzwa," ndisati ndasvetukira mumvura inotonhora uye ndoenda kwezuva nedumbu risina chinhu uye bvudzi rakanyorova. Kwete chaizvo mwana wemaposta wezvaunofanira kuita mushure mekurovedza muviri.

Iyo yakakwana post-gym routine iri nyore kutaura pane kuita, asi kana ukasara uchinetseka kuti woitei mushure mekurovedza muviri kana kuti chii chekutanga kuita kana uine nguva shoma, pane rubatsiro. Chekutanga, ziva kuti maminetsi makumi matatu ekutanga kana zvakadaro mushure mekuita maekisesaizi anowanzo kukosha sekurovedzera muviri pachako. Kupora kwaunoita, kuwedzera mafuta, uye kusimbisazve hupenyu uye zvese zveramangwana zvinhu zvauchabvunza zvemuviri wako zvakafanirwa nenzvimbo yepamusoro pane yako runyorwa rwezvaunokoshesa.

Hezvino zvinhu zvepamusoro zvitatu zvekuita nekukasira (ish) mushure mekudzidzira kwako. Saka, kana iwe usingaite chimwe chinhu, ita izvi.

Zvaunofanira Kuita Mushure meKurovedza muviri

Danho 1: Tambanudza uye Roll

Chinhu chekutanga kuita pane yako "zvekuita mushure mekurovedza muviri" ajenda: Tambanudza nyama dzako dzichiri kudziya. “Unofanira kutambanudza mhasuru dzisati dzava nenguva yokutonhodza, izvo zvinotora maminitsi 30-40,” anodaro Jordan D. Metzl, M.D., chiremba wemishonga yemitambo paChipatara Chekuvhiya Kunokosha muNew York City. "Kana tsandanyama ikatonhora, inobvumirana, uye ukayedza kuisunungura unogona kukuvara," anodaro. (Inoenderana: Chii Chinonyanya Kukosha: Kugadzikana kana Kufamba?)

Dr. Metzl vanokurudzira anokwana maminetsi mashanu ekutambanudza mushure mekurovedza muviri uchiteverwa nemaminetsi mashanu ekuchisa makink nefuro roller kuitira kupora chaiko. "Maminitsi gumi akazara ndeechokwadi kuvanhu vazhinji." Edza iyo Trigger Point Therapy GRID Foam Roller (Tenga Izvo, $35, dickssportinggoods.com).

Nhanho 2: Shambidza uye Chinja Hembe Dzako

Sekuyedza sezvingave kungoita nekukurumidza kupukuta pasi, iwe unofanirwa kugeza mushure mekurovedza muviri - kunyanya kana iwe wanga uchifunga zvekugara mune dzako mbatya dzekudzidzira kwechinguva. Zvese izvo dikita kubva pakurovedza kwako zvinokonzeresa kuti mabhakitiriya uye mbiriso ivake, saka kana ukasageza, haugeze tsikidzi uye unogona kuwedzera njodzi yekushatirwa uye kutapukirwa, Deirdre Hooper, MD, chiremba wedermatologist. Audubon Dermatology muNew Orleans, LA, yakambotaurwaChimiro.

Asi zvese hazvirasike kana iwe usingakwanise kugeza mushure mekurovedza muviri. "Kana usingakwanise kugeza, buda muhembe dzakanyorova nekukurumidza sezvaunokwanisa," anodaro Neal Schultz, MD, chiremba wedermatologist muNew York City uye muvambi weBeautyRx Skincare. "Vanobata hunyoro hunokurudzira kukura kwehutachiona, hutachiona, fungus, uye mbiriso, izvo zvinogona kukoka hutachiona hweganda kana kukonzera kubuda," anodaro Dr. Schultz. Hazvizoite mutsauko kana ukachinja mukati memaminetsi maviri, mashanu, kana gumi, asi usamirire kupfuura hafu yeawa.

Kana nekuda kwechimwe chikonzero iwe usingakwanisi kugeza kana kukanganwa zvipfeko zvekuwedzera, Dr. Schultz anoratidza kunyorovesa tauro nemvura uye kupuruzira muviri wako, wobva wabata nemucheka wakaoma kuti unyorove hunyoro hwakawanda sezvinobvira mupini. "Hutachiona haumire mukana wekuwanda kana wabvisa hunyoro," anodaro. (Muzviitiko izvozvo, iva nechokwadi chokuti uri kupfeka mitambo inogamuchirwa zvakakwana kupfeka kuhofisi, zvakare.)

Kana iwe uchinyanya kunetseka nezvekuputika, zviri kunyanya kukosha kuchenesa kumeso kwako pamberi kurovedza muviri pane kuita mushure mekudzidzira kwako. Dr. Schultz vanokurudzira kubvisa makeup yako uye kugeza kumeso kwako kana kutsvaira nekupukuta kwekuchenesa.Edza kukanda chimwe chinhu chiri nyore kushandisa paunenge uchienda muhombodo yako yekubheja, seSweat Skin-Balancing Cleansing Towelettes (Tenga Iiri, $ 7, anthropologie.com). (BTW, kana iwe uchida kupfeka zvigadzirwa panguva yako yekurovedza muviri, shandisa izvi sweat-proof makeup zvigadzirwa.)

Nhanho 3: Refuel yeKudzoreredza

Chekupedzisira, asi zvirokwazvo chisiri chidiki pane chako chirongwa chezvaunofanira kuita mushure mekurovedza muviri ndeyekuti uve nechokwadi chekudya mukati memaminitsi makumi matatu. "Izvi zvichagadzirisa kupora, kubatsira kudzikamisa kusuruvara kwemhasuru, uye kukubatsira iwe kuita zvirinani panguva yako yekurovedza zuva rinotevera," anodaro Mitzi Dulan, R.D., munyori we Kudya kwePinterest: Maitiro ekuPinzira Nzira Yako Yakaonda. "Hwindi remaminetsi makumi matatu ndiyo nguva yepamusoro yekuti vanogona kutanga kuvakazve nekuzadza tsandanyama," anodaro. Kunyangwe, FTR, haufanirwe kubhadharisa pakuwedzera mafuta nekuda kwekuti haugone kubata kusvika, toti maminetsi makumi mana nemashanu gare gare. Ingovavarira kuwana chimwe chinhu mudumbu mako mukati memaawa maviri mushure mekurovedza muviri, sezvo tsvakiridzo inoratidza kuti kugona kwemuviri wako kuzadza zvitoro zvetsandanyama kunoderera ne50 muzana mushure menguva iyoyo.

Zvisinei nezvinangwa zvako, muviri wako unoda macronutrients aya kuti awedzere kunyanya mapuroteni nemahydrohydrate. Dzimwe sarudzo dzekugadzirira-kudya dzinosanganisira Setton Mapurazi Pistachio Chewy Bites, Organic Valley Organic Fuel High Protein Milk Shake, kana GoodFoods 'Cranberry Almond Chicken Salad. Iwe unogona zvakare kugadzira chimwe chinhu pachako senge saradhi ine chickpeas kana omelet ine sauteed veggies.

Ongororo ye