5 Post-Workout Marwadzo Izvo Zvakanaka Kurega

Zvemukati

• Nausea yakapfava kana Musoro
• Chiso Kutsvuka
• Musoro Kumhanyisa kana Hunyoro Hurefu Husoro
• Charlie Horse (Muscle Cramp)
• Nyoro Cramping
• Ongororo ye

Hapana chinhu chakafanana nekusimba, kudikitira kukuita kuti unzwe kunge miriyoni-yakadzikama, kufara, uye kugadzikana zvakanyanya muganda rako (uye jean yako). Asi chero nguva yaunozvisundira iwe pachako, kunyanya kana iri kirasi yakasimba-kupfuura-yakajairika kana iwe uchidzokera mumuitiro mushure mekumbomira, unogona kuona zvishoma zviratidzo zvakapfava, kunyanya kana iwe usina kunyatso hydrated. Ndepapi paunofanira kunetseka?

"Ndinoudza vatengi vangu kuti chiratidzo chimwe chete chavanofanira kutsvaga pakarepo ndechemhando ipi neipi yekurwadziwa kwechipfuva kana kushushikana muchipfuva, ruoko, mutsipa, kana kunyange kumashure kunopfuurira kweanopfuura maminitsi makumi maviri-zvinogona kuratidza chirwere chemoyo," inonyevera Tommy Boone, PhD, MPH, nhengo yebhodhi yeAmerican Society of Exercise Physiologists uye Mupepeti muna Chief of Chinyorwa cheExpercise Physiology. Zvikasadaro, heano mashanu ekurovedza divi mhedzisiro ayo akanaka kuti uwane nguva nenguva, uye nguva yekutsvaga rubatsiro rwekurapa.

Nausea yakapfava kana Musoro

Kana iwe ukazvisundira iwe zvakanyanya kuomarara kana kuyedza kuita Workout nyowani zvakanyanya (Crossfit, chero munhu?) Uye unzwe zvinyoro nyoro mumashure, iwe unogona kungopera mvura. Izvi ndezvechokwadi nezvemusoro pamwe chete-chero kurwadziwa kwemusoro kunoitika panguva yakaoma yekurovedza muviri kungangove chiratidzo chekuti iwe hauna kuwana mvura yakakwana, uye inofanira kudzikisira kana watora yakanaka, refu yekunwa kubva mubhodhoro rako remvura.

Nguva yekufonera chiremba wako: Kana ikasaenda mushure memaawa mashoma mushure mekudzidzira kwako. "Unogona kunge uri kurwisa chirwere chakaita sefuruu, uye kushanda nesimba kwaunza zviratidzo pamberi," anodaro Jason Karp, PhD, nyanzvi yezvemuviri uye mudzidzisi wega.

Chiso Kutsvuka

Izvi zvinonyanya kukosha pane zvenyama, asi zvinogona kuramba zvichityisa kubata zvishoma nezve beet red face post-spin kirasi yako. Chikonzero: kuwedzerwa kweropa kuyerera kune ganda sezvo muviri wako uchiedza kuzvitonhodza. Izvi zvinonyanya kuitika kana iwe uri mumba uye kufefetera kwakashata kana imba yacho ichipisa zvakanyanya, zvichikonzera kunyangwe kuyerera kweropa uye kumeso kwakatsvuka. Asi inoenda yega kana iwe uchinge watonhorerwa uye muviri wako usisina imwezve chikonzero chekutumira iro rimwe ropa rakawedzerwa paganda, anodaro Karp.

Nguva yekufonera chiremba wako: Nezve kutsvuka kunongoitika panguva yekurovedza muviri, hapana chikonzero chaicho chekurapa icho hachizobudike pachezvayo. Asi kana zvikaitika paunenge usiri kuzvishandisa, ungada kuona dermatologist. Inogona kuratidza mamiriro eganda seRosacea kana kuve mhedzisiro yekukuvara kwezuva.

Musoro Kumhanyisa kana Hunyoro Hurefu Husoro

Kana iwe uchinge wajaira izere throttle iwe unotumira ropa kune ese iwo mhasuru-uye kure nemusoro wako, sekureva kwaKarp. Sezvo huropi iri imwe yenhengo dzakakosha kwazvo, inowanzo tora zvarinoda, asi kurovedza muviri kwakaoma kunogona kukweva ropa rakaringana kure zvekuti unowana kukurumidza musoro kana kunzwa musoro usina musoro. Kana izvi zvikaitika, mira ipapo uye pfugama sezvaunoona vatambi vane hunyanzvi-ivo vari kuyedza kuti huropi hwavo huve padyo nemoyo yavo kuvandudza kuyerera kweropa.

Nguva yekufonera chiremba wako: Kana iko kunzwa kwacho kusingaendi mushure memaminitsi makumi matatu kusvika makumi matanhatu. Kana iwe usinganzwe zvakajairika zvakare mushure meawa, panogona kunge paine chimwe chinhu chiri kuitika icho chinoda kurapwa.

Charlie Horse (Muscle Cramp)

Izvi zvinowanzoitika kana iwe wakanyanya-kuneta mhasuru. Kana iwe uchinzwa pakati pe-Workout, mira uye edza kuikwiza kunze. Kana iwe uchiri kuzvinzwa mushure, edza kupisa kuti usunungure mhasuru kumusoro-asi ruka chando, izvo zvinogona kuita kuti mhasuru iwedzere kuwedzera zvakanyanya.

Nguva yekufonera chiremba wako: Kana mhasuru ichiri yakaramba yakanamirwa kwemaawa (kana zuva) mushure mekubata kwako-ungangoda kuona murapi wepanyama kuti agadzire iro banga.

Nyoro Cramping

Chinhu chekutanga chaunoda kuti uite kuziva sosi-ndeye uterine, ura, kana kusona kwedivi? Paunenge uri pakati-pekurovedza zvinogona kunge zvisingawanzo kuve pachena. Sezvo vakadzi vachigona kumbonzwa kumbononoka kuenda kumwedzi kunyangwe nguva yavo isati yakwana, verenga nguva yemwedzi, wobva wakotsamira pakunzwa; vazhinji vedu tinogona kusiyanisa nyore nyore uterine cramping kubva kune chero imwe mhando kana tangoteerera. Wobva watora oTC pain reliever mushure mekunge watonhora. Mativi epadivi, kune rumwe rutivi, anowanzoitika panguva kana mushure mekukwira nekudzika kufamba, sekumhanya, iyo inokanda pazvibatanidzwa zvinobata mitezo munzvimbo; dzora uye kwiza nzvimbo, izvo zvinowanzoita kuti marwadzo apere. Kana iri intestinal mumavambo: zvakanaka, zvichida unofanira kuenda kuchimbuzi.

Nguva yekufonera chiremba wako: Kana kurwadziwa kwacho kuchikura zvakanyanya kana kupinza-uye kuchiratidzika kunge kunobva kune chero ezvikamu zvitatu zviri pamusoro. Muzviitiko zvakanyanyisa, zvinogona kuratidza appendicitis (kunyangwe kurovedza muviri kusingazounze izvi).

Ongororo ye