8 Dzakajairwa Kumhanya Ngano, Yakavharwa!

Zvemukati

• Ongororo ye

Iwe wakanyatsonzwa ivo- "iva nechokwadi chekutambanudza usati wamhanya" uye "gara uchipedzisa kumhanya kwako nechinotonhora pasi" -asi asi pane chokwadi chaicho kune mimwe inomhanya "mitemo"?

Takakumbira nyanzvi yesainzi yekurovedza muviri Michele Olson, Ph.D., purofesa wesainzi yekurovedza muviri paAuburn University Montgomery, kuti atibatsire kugadzirisa chokwadi kubva kungano kana zvasvika kune idzi ngano dzinozivikanwa. (Pisst: Tine marudzi gumi Akakwana Kune Vanhu Vangotanga Kumhanya zvakare.)

Nhema: Iwe Unofanira Kugara Wakatambanudza Usati Wamhanya

Chokwadi: "Static kutambanudza haisi iyo nzira kwayo yekudziya usati wamhanya," Olson anodaro. Unotenda kana kwete, iwe unogona kunyatso kumesa mhasuru dzako nekumira kutwasuka, uye zvinogona kutokudzikisira. Pane kudaro, tarisa pakuwana okisijeni kumamhasuru ako uye nekudziya iwo kumusoro-chaizvo, Olson anokurudzira. "Tanga nekufamba uye kutsika-tsika: zunza maoko ako; zunza mapendekete ako uye zvishoma nezvishoma simudza kurova kwemwoyo wako kwemaminitsi gumi usati watora nhanho yako."

Izvo hazvireve kuti iwe unofanirwa kusvetuka kutambanudza zvachose, Olson anodaro. Ingo ita chokwadi chekuzviita mushure mekumhanya kwako, apo mhasuru dzako dzichidziya uye dzizere neoksijeni uye zvinovaka muviri; uye wozoita zvekusimudzira, uchitarisa pagumbo rako, hudyu, uye musana-kumashure mhasuru. (Edza izvi Inofanirwa-Kuita Tsoka Kutambanudza Mushure Yese Yese Yekumhanya Mhanya.)

Nhema: MaMhasuru Makemikari Anogara Achikonzerwa NeKadiki Potasium

Chokwadi: Tsandanyama spasms inogona kuisa cramp munzira yako yekumhanya, asi hazvireve kuti unofanirwa kurodha pa potassium kuti uzvidzivirire. "Makemikari anonyanya kukonzerwa nekuva neshuga shoma (chimiro cheshuga tsandanyama dzako dzinowana simba) kana mvura yakaderera nemazinga esodiyamu," anodaro Olson. Paunenge uchishanda nesimba rakaoma (sekusimudza masimbi kana nenguva dzakadzama), unoshandisa glucose nekukurumidza kupfuura zvinogona kuunzwa kumhasuru, uye izvi zvinokonzeresa kuti musimba-unopisa lactic acid ugadzire. Nzira yakanakisa yekubvisa makemikari anokonzerwa neakaderera glucose mazinga kutora 60-90 yechipiri kuzorora kuti ubatsire kubvisa muviri wako weactic acid uye kubvumira glucose kuti iende kumhasuru, Olson anodaro.

Kuti udzivise machira anokonzerwa nekudikitira zvakanyanya panguva yekumhanya kwekunze kwemhepo, ita shuwa kuti unogara wakanyatso hydrated uye uine chikafu, Olson anodaro. "Paunodikitira, sodium inobudawo, uye mvura nesodium zvinobatana-mumaoko. Kurasikirwa nemazinga e potassium kwakaoma chaizvo kuita. Potassium inogara mukati memasero edu uye haibudiswi nyore nyore sesodium. Sodium, kufanana mvura, inogara kunze kwemasero emuviri wako. " (Kutaura nezve cramps, ziva 11 kupisa-Kwakabatana Workout Maitiro Ekutarisa Kunze panguva yako yekunze kwekushanda.)

Nhema: Iwe Unofanira Kugaro Ita "Kutonhorera Pasi" Mushure mekumhanya Kwako

Chokwadi: Wakambopedza here kumhanya kwenguva refu uye zvese zvaunoda kuita kugara pasi asi shamwari yako yekumhanya inoomerera pane inotonhorera pasi? Nhau dzakanaka! Zvakanaka kugara uye kubata mweya wako mushure mekumhanya, Olson anodaro. Pfungwa yekuseri kwe'kutonhora pasi' (nzira inoshanda yekupora) ndeyekuti unosimudzira kugona kwemuviri wako kudzokera kune yakajairika, pre-exercise mamiriro, asi hazvisungirwe. Kuwedzera kwako kufema kuchaita basa nemazvo, Olson anodaro. "Muviri wako wakagadzirwa kuti udzorere mashandiro awo kumamiriro ekuzorora akajairwa zvakadaro-uye kuti mushure mekurovedza muviri kufema zvakanyanya inzira yemuviri wako yekudzoreredza mwero weokisijeni, kubvisa kupisa, nekutamisa tsvina kunyangwe uri kupora kana kupora zvishoma. ." (Ingo dzivirira idzi 5 Post-Run Tsika Dziri Kukuvadza Hutano Hwako kuti uwanezve kupora.)

Nhema: Kune Vamhanyi, Izvo Zvakawanda Zvinochinjika Iwe Uri, zvirinani

Chokwadi: "Chaizvoizvo, vamhanyi vane matambudziko ekumucheto kwakanyanya senge mabara emakumbo uye marwadzo emakumbo emakumbo uye kushaya simba ndivo vanonyanya kuchinjika mubatanidzwa wechigunwe uye zvimwe kukurumidza kukuvara, "Olson anoti. Saka zvinoreva here kuti iwe unofanira kurega kutambanudza? Kwete, Olson anoti. "Majoini anonyanduka zvakanyanya ane kugadzikana kushoma uye anonyanya kunetseka nekuremerwa kana kutamiswa kubva pane zvakajairika, majoini-anoshamwaridzana nzvimbo, asi pane zvinodiwa. kuve muyero pakati pekuchinja uye kugadzikana kudzivirira kukuvara. Majoini akatsiga ane mhasuru dzakasimba dzinoatenderedza haabvumidze iwo mubatanidzwa kuti ufambe uchienda mumatanho anogona kupfuura kushungurudzika kwetendon uye ligaments. "Chidzidzo apa ndechekuti kana majoini ako akagadzikana, zvirinani."

Nhema: Barefoot Shoes ndidzo Dzakanakisa Shangu kune Vese Vanomhanya

Chokwadi: MuUS tinokura takapfeka shangu uye miviri yedu inoenderana neshangu, Olson anodaro. Asi vamhanyi vasina shangu vanobva kuKenya, semuenzaniso, havatombopfeka shangu, saka miviri yavo inochinjika kuti iite vasina shangu kumhanya. Kana iwe usati wajaira kumhanya usina bhutsu, nekukurumidza kuchinjisa kubva pamakusheni kukanda kune vasina shangu vamhanyi kunogona kunge kusiri zano rakanakisa. "Kana iwe uchida kuyedza shangu shangu dzisina shangu, ita shuwa kuti dzipinde mukati. Endai mamaira marefu uye kuvaka zvishoma," Olson anokurudzira. Uye nepo ivo vachikwanisa kupa mamwe mabhenefiti evamhanyi, haisi iwo sarudzo yakanakisa kune wese munhu. "Kana iwe ukapfeka orthotic kana uine matambudziko ejoinhi anoda mutsipa weyakajairwa shangu yekumhanya, unogona kusakwanisa zvakanaka neshangu dzisina shangu," Olson anodaro.

Nhema: Iwe Unofanirwa Kumhanya neWide Makwikwi Kudzivirira Shin Splints

Chokwadi: Chaizvoizvo, zvinopesana neizvi ichokwadi. "Kana uine kurwadziwa kwepamberi uye nekunze kwepfupa rako, iwe unogona kunge uchinyanya kubhadharisa mhasuru uye tendon inomhanyira kudivi reshina bone," anodaro Olson. "Unofanira kupfupisa nhanho yako kuti usadhonze zvakanyanya pamhasuru iyoyo. Kana iwe uchinge uchirwadziwa mukati meiyo shin haingave iri dambudziko nekufamba kwako zvachose asi mubatanidzwa wemakumbo wakanyanyisa unobvumidza tsoka yako kukungurukira mukati zvakare "Kusimbisa maberere ako ndiyo ichava nzira yako yepamusoro, pamwe nekutambanudza yako Achilles tendon, kudzivirira rudzi urwu rwekupunzika."

Nhema: Kuti Tidzivise Kuomarara, Vanomhanya Havafanirwe Kusimbisa Chitima

Chokwadi: Zvitende kana kusazvitenda, kudzidziswa kwesimba hakuna kumboonekwa kudzikisa kushanduka kana kukonzera kusimba mumajoini, anodaro Olson. "Muchokwadi, vatambi vane simba-maOlympic vanosimudza huremu-vane zvakawanda zvinoshanduka kupfuura chero rimwe boka revamhanyi kunze kwevemajimu." Sei? Funga nezvazvo: Paunoita yakazara yakazara yekufamba squat, iwe unobatsira kuvandudza kuchinjika muchiuno chako. Paunoita lat kudhonza pasi, iwe urikuvandudza kutenderera uye kuwedzeredza huwandu hwemapfudzi ako, Olson anodaro. Kuwedzera muviri wakazara kushanda nesimba pane zvaunojaira kunogona kubatsira kuvandudza kumhanya kwako: "kudzidziswa uremu kunobatsira mhasuru dzako kuti dzive nesimba. Kuita masimbi akareruka uye kufamba kunoputika kuchaenda kure kuti zvikubatsire kumhanya nekukurumidza uye kupedzisa kumhanya nekukanya kwakasimba. " (Ona iyo 6 Simba Simba Rinoita Kuti Mumhanyi Wese Anofanirwa kunge Achiita.)

Nhema: Kumhanya Kwakakwana Kudzivirira Osteoporosis

Chokwadi: Nepo kumhanya iri yakanakisa nzira yekuremedza musana uye mahudyu, yakaderera mapfupa mashoma anogona kuitika kune mamwe majoini, Olson anodaro. Sezvo kumhanya kunongotakura muviri wezasi, nzira yakanakisa yekudzivirira osteoporosis nekurovedza muviri ndeyekudzidzisa muviri wako wese neakasiyana maekisesaizi. "Kusimudza masimbi kana kuita yoga nemapilates kunogona kubatsirawo kugadzirisa huremu hwako. Kutora kudonha kubva pachiyero chakashata ndiko kuri kukonzera kutsemuka kwechiuno. Saka kunyangwe uine huremu hwemapfupa muhudyu kana musana, kana iva nepakati nepakati uye ungangodaro usina kudonha, iwe zvechokwadi unoderedza njodzi yako yekutyoka kwakabatana ne osteoporosis. " (Zvino, tarisa Michele Olson's Wepamusoro 3 Mafambiro eAkanyatso Toned Abs.)

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