Iyo Mhosva Yekunyarara, Kuderera Kunyanya Kushanda

Zvemukati

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Kuekisesaiza ndiyo imwe yenzira dzakanakisisa dzokubvisa kushushikana mupfungwa: Kurovedzera muviri kwakanaka kwakaratidzwa kuderedza mazinga ehomoni yekushungurudzika kwecortisol, kukubatsira kuti unzwe wakadzikama, uye kuderedza zviratidzo zvekuora mwoyo uye kufunganya. Asi kunyangwe kune vakagwinya buffs, iyo yekupedzisira craze mune kurovedza inogona intense. Makirasi akadai seNew York City's Tone House anoshandisa mamiriro emitambo kudzidzisa vanhu vemazuva ese sevamhanyi; makirasi akazara anoda kusaina-ups vhiki yakazara pamberi. Uye nema studio asingagumi aunosarudza kubva (uye kurovedzwa zvakapetwa sezviitiko zveinternet), chirongwa chemuviri chinogona kungotakurwa se shanda purogiramu. Zvekare zvakareruka, kurovedza muviri kwako kunogona kukura kubva pakudzikisira kushushikana kuita kushushikana chaiko.

Izvi ndezvechokwadi kunyanya kana usiri kuita nguva yekupora. "Kuita maekisesaizi kunogona kudzikisira kushushikana, asi kunogonawo kukunetesa uye kukuita kuti uwedzere kunetsekana nekushushikana kana ukaramba uchimanikidza nesimba," anodaro Michele Olson, Ph.D., mupurofesa anowirirana nesainzi yemitambo kuHuntingdon College kuMontgomery, AL. Pasina kuzorora kwakakodzera, mahormone ekudzvinyirira akadai secortisol inowedzera; mazinga e lactate (a-chibereko chekurovedza muviri chinokonzera kuneta uye kushushikana) inowanzo gara pamusoro peyakajairwa; uye zvose zviri zviviri kuzorora kwemwoyo wako uye kuzorora kwako kweropa kunogona kuwedzera, anodaro. "Pane nguva dzekusunda kuburikidza nekurovedza muviri, asi izvi hazvifanirwe kunge zvakadaro chikamu chimwe nechimwe," anodaro Olson. (Yakabatana: Nei Kutsvaga ~ Balance ~ Ndicho Chinhu Chakanyanya Kunaka Iwe Chaungaite Kune Hutano Hwako & Kukosha Muitiro)

Ndicho chikonzero nei mamwe makambani - kunyanya iwo anopa akakwirira-masimba emakirasi-ari kuita shanduko. Tone House, semuenzaniso, nguva pfupi yadarika yakatanga chirongwa chekudzoreredza chakakwana nemabhati echando uye kurapwa kwemuviri. Fusion Fitness.

"Tinopedzwa zvakanyanya nechido chekupisa macalorie uye kuvaka tsandanyama, zvekuti tinokanganwa kupa muviri wedu kubatsirwa kwekutambanudza," anodaro Darby Brender, muridzi weFusion Fitness. "Kuva nemuviri wakagwinya kunoreva kukoshesa muviri wako nekuutarisira. Mitumbi yedu inotiitira zvese. Tinoda pfungwa yekuzvibata kune mamwe maminetsi mashoma pazuva kuti tigare takadzikama."

Mamwe ma studio atora chinangwa pane akasiyana madhiraivha ane hukama nekushanda kunze. Denver-based CorePower Yoga, kune imwe, inozadza makirasi ayo kunyanya pakufamba-mukati (kunyangwe New Yorkers vane sarudzo yekusaina pamberi).

Uye haisi yekushungurudza sezvazvinonzwika.

"Zviri mumweya wenzanga kuti tinoita zvese zvatinogona kuti tigare nevanhu tichifamba-famba," anodaro Amy Opielowski, maneja mukuru wehunhu uye hunyanzvi hweCorePower Yoga. "Fungidzira uchimhanya kunonoka kukirasi yako yaunofarira yekurovedza muviri, uchifunga kuti ucharipotsa kana kuti richaverengerwa kumusoro, wozoita kuti vamwe vanhu vaendese mateti avo kuti vakwane iwe!" Iyo mutemo, anodaro, inokurudzirawo inodiwa-yakawanda IRL convos.

Iyo isina-kusaina-kumusoro mutemo zvakare inopa kuchinjika mune yakawandisa nyika. Kana purogiramu yako ikachinja, unogona kupinda mukirasi zviri nyore, pasina kunetseka, hapana app rinodiwa.

Saka ungaziva sei kana wako kugwinya chiitiko kuri kukushungurudza? Kana iwe uchinetsekana nekutadza kurovedzera muviri kana kuita kuzvirova iwe pamusoro pekusanzwa 110 muzana panguva kana mushure mesesesheni yega yega, chirongwa chako chinogona kunge chiri mukuda kwekugadzirisazve, anodaro Olson. Tora matanho aya kuti udzikise-kushushikana, stat.

Regedza Hana

Iwe haufanire kuita yakanyanya kurovedza muviri zuva rega rega. "Haisi dambudziko kupaza maitiro ako uye maitiro uye kuita kwakasiyana kurovedza muviri," Olson anodaro. "Chingave chinhu chakanakisa muviri wako kuti chibude munzira."

Vavarira Kusiyana-siyana

Kana iwe ukatenderera uye uchingotenderera, inguva yekuchinjisa zvinhu kumusoro. Chero maekisesaizi ane chinangwa chekushingaira kupora uye kuzorora anogona kushanda zvinoshamisa mukukubatsira kupora, anodaro Olson. (Uye FYI, kune toni yehutano mabhenefiti anoenderana nekuyedza chimwe chinhu chitsva.)

Uye nepo iyo yoga-iine tarisiro yayo yekubata-kwepfungwa kubatana - iri gara iri sarudzo yakanaka, haisi iyo chete Poshi. Kushanda kwehuremu hwemuviri senge mat Pilates, kunosanganisira kutambanudza uye kufema diaphragmatic kunogona kushanda, sezvazvinogona (kana uchirwadziwa) zvine mwero cardio Workout, iyo inowedzera kutenderera uye kubatsira oxidize ese emakemikari mamaki eDOMS uye mahormone ekushushikana, achibatsira muviri kupora, anodaro. Kushambira zvine mwero kana kirasi yemvura inoshanda inopesana nekushomeka kwemvura munzira ine hunyanzvi inowedzerawo kurova kwemoyo, kufema, uye kutenderera.

Pfura yechikamu chekudzorera kamwe kusvika katatu pasvondo zvichienderana nekusimba uye kuwanda kwezvikamu zvako zvenguva dzose, Olson anodaro.

Edza Iyi "Glitter Jar" Analogy

Brender inoratidza yekufungisisa kunonakidza kusunungura nzvimbo yepfungwa. Edza iyo post-Workout. Rara wakatarisana pasi nemakumbo ako akasungirirwa pamadziro pane 90-degree angle. Fungidzira chirongo chizere nemvura (ndiyo pfungwa dzako). Wobva wafungidzira mirwi yezvinopenya zvine mavara akasiyana (makamuri ako ehupenyu) achikanda muchirongo. (Silver glitter ichava yemhuri, tsvuku yebasa, yebhuruu nokuda kweshamwari, yakasvibira nokuda kwokufunganya, uye pink nokuda kworudo.) Zvino, fungidzira uchizunza chirongo muswere wose wezuva. "Iyi ipfungwa dzedu mazuva ese kuyedza kuzviita zvese," anodaro Brender. "Patinenge tichigara tichitenderera tichienda kumativi akasiyana, kubwinya kunogara kuchifamba. Kana tikakwanisa kudzidza kutora nguva yekunonoka uye kunyarara, tinogona kufungidzira kubwinya ikozvino kuwira zvishoma nezvishoma kusvika pasi pechirongo. " Idzi ipfungwa dzedu dzinorega pfungwa dzese dzemujaho uye zvinokanganisa kunyura pasi uye kunyarara. Iye zvino tave nepfungwa dzakajeka uye isu tave kugona kuenzanisa imwe yeaya makamuri ehupenyu.

Ongororo ye