5 Zvinhu Zvausingatomboite Mushure meKurovedza muviri

Zvemukati

• Ongororo ye

Kuratidzira iyo kirasi yepini uye nekuzvisundidzira iwe pachako kuburikidza neyakaoma nguva ndiyo inonyanya kukosha yehutano regimen yako-asi zvaunoita mushure mekudikitira zvinogona kukanganisa zvakanyanya pamabatiro anoita muviri wako kubasa raunoisa.

"Kubva pane zvekudya zvatinodya kusvika pakuzorora kwatinowana, sarudzo dzatinoita mushure mekurovedza muviri dzese dzinokanganisa nzira yekunaya, kugadzirisa, uye kunyange kukura," anodaro Julius Jamison, mudzidzisi wepamusoro kuNew York Health uye Racquet Club . Ndosaka zvine musoro kudzivirira izvi zvishanu zvikanganiso zvakakura zvinoshanda vanhu (aka pamwe iwe) vanoita nguva yese.

1. Kukanganwa hydrate

Iwe kazhinji hauna nguva yekuwana mvura yakakwana paunenge wakabatikana nekusimudza uye kupuruzira, saka zvakakosha kuti unwe mvura yakawanda kupfuura zvayakajairwa mushure mekunge waisa mvura zvakare anodaro Rebecca Kennedy, mudzidzisi mukuru paBarry's Bootcamp uye mugadziri we A.C.C.E.S.S. Iye zvakare anokurudzira kusvika pachinwiwa chinodzoreredza mushure mekunyanya kudikitira kurovedza muviri (chaanofarira ndiWellWell). "Iwe unozoda kuzadza yako glycogen mazinga uye kutsiva maelectrolyte, ese ari maviri anobatsira kupora," anodaro.

2. Kudya zvokudya zvine mafuta

"Mafuta anononoka kudzora maitiro, saka haumbodi kudya zvakawandisa mushure mekudzidzira kwako," Jamison anotsanangura. "Iwe unoda kudya 'inokurumidza-kuita' zvinovaka muviri izvo zvinokwanisa kupinda muropa uye kusvika kumasero nekukurumidza." Izvi zvinoreva kuwedzera mafuta nekukurumidza, semaminetsi makumi maviri kusvika makumi matatu mushure mekushanda kunze, uine mapuroteni emhando uye carbs yekudyisa tsandanyama dzako.

3. Kusvetuka kutambanudza

Chokwadi, dzimwe nguva unofanirwa kumhanya kuti usvike kumusangano iwoyo, asi mushure mekunge nyama dzako dzave kubatira kweawa, kupinda mune zvishoma zvakanaka kutambanudza kweinenge 10 masekondi panguva zvakakosha. "Kutadza kutambanudza mushure mekurovedza muviri kunogona kukonzera miganhu mukufamba kwako, izvo zvinogona kuita kuti uwedzere kukuvara," anodaro Jamison.

4. Kugara wakanyarara kwezuva rose

"Iwe zvechokwadi unoda kutanga kufamba pane imwe nguva kana kuti muviri wako uchasimba," Kennedy anodaro. Ehezve, iwe haugone kupukunyuka rako tafura basa zvachose, asi iye anosimbisa kudiwa kwe "kushingaira kupora" mukuwedzera pakutambanudza (kunyanya kana iwe uri kuita kwakanyanya kushanda senge HIIT bootcamp). Izvi zvinoreva kushandisa imwe nguva pa50 muzana yehukuru hwemoyo wako (saka iri pakati nepakati) kuita zvinhu zvakaita sekutatamuka, kupupuma furo, uye kushanda kwehuremu hwemuviri uye basa repakati.

Kana iwe usingakwanise kuzviita mukati mezuva mushure mekushanda kwemangwanani, zvipire maminetsi mashoma manheru kana zuva rinotevera. "Kune marudzi ose akasiyana-siyana-sekukurudzira kubuda kweropa, kubvisa kusuruvara, kusimbisa kumira kwakanaka, nezvimwe."

5. Skimping pakurara

Zuva iro iwe PR panguva yako CrossFit WOD harisi iro zuva rekubiridzira muviri wako wezororo raunoda kugadzirisa nekumisazve. "Miviri yedu inopora uye inovaka zvakanyanya patinenge takarara, saka kuzorora kwakakodzera kwakakosha," anodaro Jamison. Pakazara, "zvaunoita mushure mekurovedza muviri kwako hazvisi kuzogadzira kana kuzvityora, asi zvinowedzera uye zvinoita kuti zvikoshe kuita," anodaro Kennedy. Uye handizvo here zvazvinoreva?

Ichi chinyorwa pakutanga chakaonekwa pane Zvakanaka + Zvakanaka.

Zvimwe kubva Zvakanaka + Zvakanaka:

6 Nyanzvi-Yakabvumidzwa Foam Roller Exercises yekuchengeta Stress Mukutarisa

Ultimate Nhungamiro Yekufema Zvakanaka Panguva Yako Yekuita Basa

7 Zvinhu Zvokuziva Nezve Kushanda Uchiri Nemimba

Ongororo ye