15 Mazano eKuva Nesimba Rakawanda uye Kurudziro Yekuita Maekisesaizi

Zvemukati

• Maitiro Ekuwana Simba Kugadzirira
• Tora mojo kubva kune yako mini-me.
• Enda kugutsikana ipapo.
• Nyeredzi mubhaisikopo repfungwa.
• Shandisa mint pamusoro pezvinhu.
• Dzokorora iwe pachako.
• Zvipedze ne.
• Pombi iron.
• Rega kuenda kune yako yemukati geek.
• Pinda mumakwikwi ane hushamwari.
• Verenga nezvazvo.
• Join the club.
• Tuck pakutanga.
• Gadzirisa maekisesaizi ako.
• Zvipe mvumo yekutora zuva rekuzorora.
• Ongororo ye

Kana uri kunetseka kuzviendesa kugym nekuti wakadaro. damn. wakaneta.-kana, iwe unozviita ipapo, kungorwisa chido chekurara pabhenji rekuderera-iwe uri kure nega. Kune mazuva apo kurovedza muviri kukurudzira uye simba rakazara MIA. Mudzimai ndoita sei??

Tendeuka, taura haisi zvakachipa. Mantras, mibairo, uye mamwe madiki manomano epfungwa anogona kuve nzira yakakwana yekusvetuka-kutanga kukurudzira kwako pamazuva simba rako riri kupera uye uri kutsvaga mhinduro dzekuti ungawana sei simba rekushanda, anodaro nyanzvi yezvepfungwa dzemitambo JoAnn Dahlkoetter, Ph. .D., Munyori we Yako Performing Edge. "Kana iwe ukawana tsika inokushandira ukazvidzokorora nekufamba kwenguva, muviri wako unobva wapindura ipapo paunenge uchidawo kumanikidzwa," anodaro.

Ramba uchiverengera matipi ese aunoda kuti uwane simba rekushanda uye kuvaka yako wega-inokurudzirwa tsika.

Maitiro Ekuwana Simba Kugadzirira

Saka takabvunza vatambi vashoma vepasirese, varairidzi, nyanzvi dzepfungwa, uye vaverengi kuti vangawana sei simba rekuita maekisesaizi-hongu, kunyange (uye kunyanya) pavanenge vasinganyatsokunzwa.

Tora mojo kubva kune yako mini-me.

“Pandaiwanzoshambira, nguva dzose kwaiva kwezvinangwa zvokunze, zvakadai sedzidzo kana kuti marekodhi enyika,” anotsanangura kudaro Janet Evans, uyo akahwina menduru ina dzendarama paMitambo yeOlympic ya1988 na1992. Saamai-makumi maviri-amai vevaviri, akadzokera padziva kuti ayedze kukodzera imwe Olimpiki. “Zvino zvava zvemunhu oga. Ndinozviyeuchidza ini kuti ndiri kuratidza mwanasikana wangu kuti kana iwe ukamisa zvinangwa ukazvishandira zvakaoma, unogona kuwana chero chinhu. Nezuro akati kwandiri, 'Amai, munonhuwirira seklorini.' Uye ini ndakati, 'Zvijairire, musikana!' "(Yakabatana: Nei Uchifanira Kuwedzera Rwendo rwaAmai-Mwanasikana kuRwendo Rwako rweBucket Rwendo)

Enda kugutsikana ipapo.

Chokwadi, kurovedza muviri kunogona kubatsira kuderedza njodzi yako yegomarara, chirwere chemoyo, uye kuuraya kwezvimwe zvirwere zvinotyisa. Asi iwo mabhenefiti erefu-nguva anoita kunge asinganzwisisike paunenge uchiedza kuzvibvarura kubva paNzvimbo Yakanaka kuenda kunzvimbo yekurovedza muviri. "Kutsvagurudza kwedu kwakaratidza kuti vakadzi vanonamira nezvirongwa zvekurovedza muviri ndivo vanozviita kuti vawane mabhenefiti avanogona kuwana nekukasika, senge kuve nesimba rakawanda kana kunzwa kushushikana," anodaro Michelle Segar, Ph.D., director director we Yunivhesiti yeMichigan Sport, Hutano uye Chiitiko Tsvagiridzo uye Policy Center yeVakadzi neVasikana uye munyori we Kwete Sweat: Maitiro Akareruka Sayenzi Yekusimudzira Anogona Kukuunzira Iwe Hupenyu Hwekugwinya. Anokurudzira kutanga bhuku rekunyora pasi zvikonzero zvekuita maekisesaizi zvinozobhadhara nhasi-kuve wakangwarira musangano wemasikati, kutora zvishoma kuvana vako-uye kuiongorora paunoda kusundidzirwa. Nguva refu, Kristen Bell (kunyangwe tichiri kukuda, musikana!); hello, inoenda.

Nyeredzi mubhaisikopo repfungwa.

"Kuona chinhu chikuru: Ndinozviona ndiri pahutano hwangu, hwakasimba, uye hwakasimba, ndichiita mabasa akasiyana-siyana emitambo. Izvi zvinondikurudzira kuti ndiende kune imwe nzira uye ndisiye zvokudya zvisina kuchena, "anodaro Jennifer Cassetta, mudzidzisi ane mukurumbira uye mudzidzisi wezvokudya zvakakwana. Los Angeles. "Kuzvifungidzira uchikwanisa kuita chimwe chinhu kunogona kugadzira nzira yepfungwa muuropi hwako nenzira yakada kufanana nekuita basa chairo," anotsanangura kudaro Kathleen Martin Ginis, Ph.D., purofesa wezveutano uye zvekurovedza muviri paUniversity yeBritish Columbia. Kanadha. "Zvinokupawo kuputika kwekuvimba kuti unogona kubudirira, izvo zvinoita kuti iwe uwedzere kuenderera mberi nekudzidziswa." Heano maitiro ekuwana simba rekushandira uchishandisa zvese zvishanu pfungwa: Ona wachi pamutsetse wekupedzisa, inzwa kutinhira kwechaunga apo iwe unovhura kona yekupedzisira yeiyo nhangemutange, uye unzwe maoko ako achipomba apo iwe uchifamba uchiyambuka iwo maayadhi mashoma apfuura .

Shandisa mint pamusoro pezvinhu.

Kana iwe uchida imwe kick kuti uzvibudise kubva pachigaro chedhesiki uye pabhasikoro rakamira, pinza chimuti chepeppermint mumuromo mako."Hwema hwepepermermint hunoita kuti nzvimbo yehuropi hwedu itivatise kurara husiku uye inotimutsa mangwanani," anotsanangura kudaro muongorori Bryan Raudenbush, Ph.D., purofesa wezvepfungwa paWheeling Jesuit University. "Kuwedzera kukurudzirwa munharaunda iyi yeuropi kunotungamirira kune simba rakawanda uye kukurudzira kuita mabasa ako emitambo." (Kutaura nezvekukurudzira, tarisa kuti ungawana sei simba rekushandira kunze mushure mekutora zororo kubva kujimu.)

Tarisa mamedhi ako.

Kunyangwe kukotsira uye kuneta zvakajairika mhedzisiro yevakawanda pamusoro peiyo-the-counter (OTC) nemishonga yekunyorerwa, vamwe vane mikana yakawanda kupfuura vamwe kukuita dofo, anodaro Zara Risoldi Cochrane, Pharm.D., Mutevedzeri purofesa wefamasi tsika kuCreighton Yunivhesiti muOmaha, Nebraska. Antihistamines, inowanzo shandiswa pakurwara uye mumushonga unotonhora, inogona kukonzera kuneta, kunyangwe vakati "usiri kutsimwaira" pabhokisi. "Mishonga iyi inoshanda nekuvhara histamines, iyo inobatsira kukurudzira kumuka," Risoldi anodaro. Zvinodhaka zvekushushikana, mishonga yekudzvinyirira, uye mimwe mishonga yekurwadziwa inogona zvakare kukonzera kuneta. Kana uchifunga kuti mapiritsi ako ane mhosva, taura nemufesi wako wemishonga, anogona kukubatsira kuwana mumwe mushonga usingakusiye uchida kuzvimonera pamubhedha pane kuti umhanye.

Dzokorora iwe pachako.

Kunzwa kuora mwoyo? Ita kurovedza muviri unoziva kuti unogona kuzunungusa. Kutsvagurudza kwakaratidza kuti avo vaive nechivimbo kuti vanokwanisa kuita tsika yekurovedza muviri ndivo vanozviita nguva dzose. "Ihwo huporofita hunozadzika," anodaro nyanzvi yezvepfungwa dzemitambo Kathryn Wilder, Ph.D. "Paunonyanya kutenda kuti unogona kupedza chirongwa chekurovedza muviri, kunyanya iwe uchanyatsotevera nayo." Ngatiti iwe unorota zvekumhanya nhangemutange, asi mujaho wakareba kupfuura ose wawakaita ihafu, uye iwo akazara 26.2 mamaira anokupa iwe heebie-jeebies. Vaka chivimbo chako nekunyoresa imwezve hafu usati waenderera kumberi kure.

Zvipedze ne.

Vatsvagiri muAustralia vakafunga chikonzero chingangoita mangwanani ekurovedza muviri vanowanzo chengeta pahutano hwavo. Mune chidzidzo chakaburitswa mu Chinyorwa cheMitambo & Exercise Physiology, zvidzidzo zvakakwanisa kupedzisa 3,000 metres kumhanya nekukurumidza nehuropi hutsva kupfuura mushure mekupedza mutero wepfungwa basa. Sei? Kufunga kwese ikoko kunoita kuti unzwe kuneta usati wanyatsopedza nyama dzako. Saka nguva yakaipisisa yekuenda kujimu ndipo paunenge uri mupfungwa kaput mushure mezuva rinonetsa kubasa. Dambudziko nderekuti, kusimuka kubva pamubhedha uye kupinda mukuverengwa kwako kuri nyore kutaura pane kuzviita, uye zvinogona kunzwa kunge zvisingaite kufunga kuti ungawane sei simba rekuita usati washanda. Imwe nzira? Chiokomuhomwe chakanaka chekare-yemhando dzakasiyana-siyana dzine caffeine. Kana iwe uchikwanisa kuenda kukirasi iyoyo yemangwanani, zvipe mubairo wako neJava munzira yekuenda kumba. (Unoda zvimwe zvinokurudzira? Tarisa hupfumi hunoshamisa hwebatsiro kubva pakuita maekisesaizi.)

Pombi iron.

Muviri wako unoshandisa simbi kutakura okisijeni mumuviri wako wose kuitira kuti mwoyo wako netsandanyama zvigokupa simba raunoda-saka kana uri kushaya oomph, unogona kunge usina iron uye uine anemia. Ngozi yacho yakakura kana uine nguva dzinorema kana usingadyi nyama tsvuku sezvo heme iron ndiyo inonyanya kutorwa nesimbi uye inongowanikwa mumhuka, anodaro Mitzi Dulan, RD, munyori-pamwe we Iyo Yese Pro-Diet. Kunyangwe kushomeka kwakapfava kunogona kukonzera kuneta panguva yekurovedza muviri, asi taura nachiremba wako usati wazviongorora wega nekuti iron yakawandisa inogona zvakare kukuvadza. Kana iwe ukasadya nyama, edza izvi zvipfumbamwe zvine hupfumi-zvinomera zvinodya zvinodya.

Rega kuenda kune yako yemukati geek.

Chidzidzo kubva kuYunivhesiti yeAlberta muCanada chakaona kuti kunyadziswa mukirasi yekudzidzira (dodgeball, chero munhu?) Kunogona kudzora vanhu kubva pakusimba zvakanaka. Amy Hanna weNew York City anogona kurondedzera. “Ndakanga ndiri mwana ane njere anovenga PE,” anodaro. "Asi pandakatanga kushanda semunhu mukuru, ndakaona kuti izvi ndezvekuzadzisa zvinangwa zvangu, sekumhanya mamaira gumi kana kukwenya huremu hwemuviri wangu. Apo vakadzi vaviri vandinoziva munguva pfupi yapfuura pavakandikumbira kuti ndivabatsire kuti vave nechimiro, ndaiziva "kuti zvinotyisa zvejunior high gym zvaive kumashure kwangu." Kuzviyeuchidza pachako kuti hausi kutongwa kana kukwiridzirwa kunogona kukubatsira kuti ubvise pe-kirasi blues, anodaro Billy Strean, Ph.D., purofesa wezvepanyama paYunivhesiti yeAlberta. “Kuenda kugym hakusi kwekuitira mumwe munhu,” anotsanangura kudaro. "Munhu waunofanira kufadza iwe ndiwe wega." (Yakabatana: 7 Nzira dzeKugadzira Yako Post-Workout Yakakwira Kwekupedzisira Kureba)

Pinda mumakwikwi ane hushamwari.

Svetuka bhasikoro rakamira padivi pemumwe munhu ane hunyanzvi uye iwe unozokurudzirwa kushanda zvakanyanya, zvinoenderana neongororo kubva kuSanta Clara University, iyo yakawana kuti vadzidzi vekoreji vaidzidzira newaikodzera wavakashanda navo zvakanyanya. Bvunza shamwari ine abs yaunoyemura kana uchikwanisa kuenderana neayo anotevera kurovedza muviri (heino maitiro ekusarudza akanakisa Workout shamwari yechikwata chako chekusimba), kana zvizivise iwe kune iyo nyeredzi mukirasi yako yeSpinning uye ita shuwa nguva dzose kubata bhasikoro rinotevera. kwaari.

Verenga nezvazvo.

Kana shasha yepasirese indoor track star Lolo Jones achida imwe yakawedzera oomph, anonanga kuchitoro chemabhuku. "Kana iwe uchinge wakasununguka, chinhu chakanakisa kuita kutora bhuku nezve mutambo wako," anodaro Jones. "Enda unoverenga nezvekumhanya kana kuchovha bhasikoro kana chero zvaunoda. Unenge uine shungu dzekuedza matipi aunodzidza." Isu tinoda kurasika mune dzehupenyu nyaya dzevanoshamisa vatambi. Mazita maviri ekuongorora: Solo: Chiyeuchidzo cheTariro, nezvekusimuka kwaTariro Solo kuenda padanho repamusoro senge mukwikwidzi wevatambi venhabvu vevakadzi veU.S. uye menduru yegoridhe yeOlympic, uye Nzira inoenda kuValor, inofanirwa-kuverengerwa kune vezvakaitika kare venguva mbiri mukundi weTour de France Gino Bartali, uyo akabatsira maItari maIjipita kupukunyuka kutambudzwa munguva yeHondo Yenyika II. (Vaka raibhurari yako zvakatowanda neaya mabhuku mashanu akanakisa ekufambisa.)

Join the club.

“Pandinotaura neshamwari dzangu dzisiri kumhanya-mhanya nezvemaekisesaizi angu, maziso adzo anowanzoona kupenya, saka ndakajoinha kirabhu yenhabvu yemuno,” anodaro Lisa Smith, wokuBrooklyn. "Zvakanaka kugoverana nyaya navo, uye magariro anoita kuti ndirambe ndichidzoka uye kushanda nesimba." Pamusoro pekushamwaridzana uye kutsigirwa, kudzidziswa kweboka kunosimudzira pfungwa ine hutano yekuzvipa mhosva paunenge uchitsvaga nzira yekuwana simba rakawanda rekuita, Martin Ginis anodaro. Iwe hausi kuda kudzikisira timu nekufemera kunze kwekurovedza muviri, handiti? "Kutaura neshamwari dzako kunogonawo kukukanganisa kana iwe wakaneta uye uchiedzwa kurega," anodaro Smith. Tsvaga chikwata chekupfuura makiromita nacho pawebsite yeRoad Runners Club yeAmerica, kana iwe une vana, tarisa seemommyrun.com, iyo ine mapoka anomhanya anodarika 5,400 muUnited States yose.

Tuck pakutanga.

Ko mutsago wako ungabata mhinduro yekuti ungawane sei simba rekuita? Kuwana akawanda zzz's kunogona kuisa imwe yekuwedzera pep mudanho rako, sainzi inodaro. Mune kumwe kuongorora muStanford University, apo vatambi vebhasiketi pavakapinda maawa gumi kana kudarika pamubhedha husiku kwevhiki shanu kusvika kune manomwe, vakamhanya nekukurumidza, vakaita pfuti dzakanyatsojeka, uye vakanzwa kushaya simba. Kugara uchienda kunorara maminetsi makumi matatu kana makumi mashanu apfuura pachinzvimbo chekuona TV kana kupururudza kuburikidza neIta kunogona kubhadhara panzvimbo yekurovedza muviri.

Gadzirisa maekisesaizi ako.

Lindsey Vonn, mukwikwidzi weOlympic ari kudzika skier, anozvifunga nemabhesi ari kuwedzera uye nhetembo. "Kuteerera rap - Lil Wayne, Drake, Jay-Z - mangwanani emadzinza angu asati andiburitswa kuti ndiende mamaira makumi mapfumbamwe paawa," anotsanangura. Ari pane chimwe chinhu. Zvinoenderana nekutsvagisa kuBrunel University kuEngland, kuteerera mimhanzi kunogona kuwedzera kutsungirira kwako ne15 muzana nekuti huropi hwako hunovhiringidzwa nenziyo uye hungapotsa chiratidzo "Ndaneta". Uyezve kubatana kwemanzwiro kunziyo dzinodiwa kunogona kukupa kunzwa kwekufara kunoita kuti urambe uchienda. Edza aya manomano kuDJ nzira yako kune yekupedzisira yekutamba pati yekurovedza playlist.

Zvipe mvumo yekutora zuva rekuzorora.

Isu tese tiri yekurova zvakaoma panguva yako yekurovedza muviri, asi sezvo kurovedza muviri kuchipwanya tsandanyama dzako, kugara uchizvimanikidza uye kudzidzira pamazuva ekudzoka-kumashure zvinogona kukuputsa iwe pasi. "Muviri wako unowedzera kusimba kukugadzirira iwe kunotevera kurovedza kana iwe uchipa nguva yekupora," anodaro Leslie Wakefield, director wezvirongwa zvevakadzi zvehutano paClean Passage Physical Therapy muMiami, Florida. Kana iwe zvakare uine kushaya hope kana kuve nekukuvara kusingaperi, iwe unogona kunge uri kunyanyisa. Kunyange huwandu hwakazara hwekusiyana hwakasiyana pamunhu wega wega, ronga zuva rimwe chete rekuzorora uye zuva rimwe rekurovedza muchirongwa chako chevhiki nevhiki, Wakefield anokurudzira. Uye kana iwe usingakwanise kumira kuti usaite chero chinhu, zvinyoro nyoro, zvekudzorera zvakare zvakare kuverengerwa se "zororo."

Ongororo ye