6 Zvinhu Zvekuziva Nezve Kushanda Kunze Kwenguva Yako

Zvemukati

• Kushanda Kunze Panguva Yako? Imhando ipi Yemaekisesaizi Yaunoita Yakakosha
• Cardio Zviri Nani Kupfuura Simba Kudzidziswa
• Workout Kunze Panguva Yako Haizovhenekera Kuyerera Kwako
• Asi Inogona Kubatsira Nezvimwe Zviratidzo
• Iwe Hausi Zvikuru Zvichida Kukuvara
• Uye Kuita Kwako Kucharamba Iri Dombo Kana Uchishanda Kunze Panguva Yako
• Ongororo ye

Nguva yako uye zvese zvinouya pamwe chete nazvo zvakakwana kukuita kuti ude kudzika gym uye ugare pamubhedha une inopisa compress uye bhegi remunyu-uye-vhiniga machipisi. Asi iro bhegi remachipisi harisi kuita iro dumbu rinobvarura chero hunhu-nepo juzi rakanaka sesh rinogona. Hezvino izvo zvaunoda kuti uzive nezvekushanda panguva yako.

Kushanda Kunze Panguva Yako? Imhando ipi Yemaekisesaizi Yaunoita Yakakosha

Musatipe zvisizvo, unozviwanira chibhakera nekungotora butt kugym. Chero maekisesaizi ari nani pane hapana-kunyanya kana wakazvipira kushanda panguva yako-asi kana uri kutsvaga kuwana yakanyanya dikita-yakaenzana pakuedza kwako, saka ita kuti basa iri rive rakasimba. "Kukwidziridzwa kwepamusoro-soro kunogona kusunungura mamwe ma endorphin, ayo ari makemikari anonzwa-akanaka akaburitswa muhuropi hwedu patinorovedza muviri," anodaro Alyse Kelly-Jones, MD, ob-gyn paNovant Health Mintview OB / GYN. Endorphins inobatsira kubvisa marwadzo uye kubvisa prostaglandin, ayo ari makemikari anogadzirwa panguva yekuenda kumwedzi (uye pane dzimwe nguva, senge paunokuvara) izvo zvinogona kukonzera kuzvimba, mhasuru, kurwadziwa, uye fivhiri. Saka kana ukawedzera maendorphin aunoburitsa, marwadzo epanguva mashoma aunonzwa. (Iwe zvakare uchawana aya masere mabhenefiti makuru ekudzidzisa kweHIIT panguva imwe chete.)

Chimwe chikonzero chekuenda kubhokisi kusvetuka pamusoro peyoga? Mahormone ebonde. Progesterone uye estrogen mazinga ari panzvimbo yavo yepasi panguva yekutevera, anodaro Kelly-Jones, uye zvinoreva kuti muviri wako unokwanisa kuwana makabhohaidhiretsi uye glycogen zviri nyore kupfuura zvavanogona kana estrogen iri pakakwirira-nguva (pakati pekutenderera kwako. ) Izvi zvinoreva kuti mafuta anodiwa nemuviri wako kuburikidza neakadzika seti anowanikwa zvirinyore, uye iwe unogona kusundira zvakanyanya kuti uwane zvakanyanya kubva kupfupika kwekufamba kwekukurumidza.

Cardio Zviri Nani Kupfuura Simba Kudzidziswa

Kana chinangwa chako chiri kudzikisira zviratidzo zvePMS, saka svondo remunguva yako ndipo paunofanirwa kutarisa zvakanyanya pane yekutsika uye zvishoma pane barbhera. Kutsvagurudza kunoratidza kuti pane kuwirirana kwakananga pakati pekugona kweaerobic uye kuomarara kwezviratidzo zvePMS: Kana yako aerobic kurovedza kukwira, zviratidzo zvePMS zvinodzikira. Asi vesaenzi pavakatarisa kuti vaone kana chinhu chimwe chete ichi chakaitika nesimba reanaerobic - saka, kudzidziswa kwesimba - vakaona kuti pakanga pasina hukama hwakakosha pakati pezvakasiyana izvi.

Tisingarevi kuti tembiricha yemuviri wako yakadzikira kana uri kumwedzi, nekuda kwekudonha kwemahomoni. Izvi zvinowedzera huwandu hwenguva inotora muviri wako kuneta, uye iwe unogona kuchengeta kumwe kupisa pasina kunetesa yako yepakati tsinga system. Izvo zvinorevei iwe (Inoenderana: Maitiro Ekuita Yakanyanya yeSprint Interval Workouts)

Workout Kunze Panguva Yako Haizovhenekera Kuyerera Kwako

Mazuva mashoma ekutanga, apo nguva yako yekutevera inowanzonyanya kurema, ndipo paungangove usingakwanisi kubhuka kirasi yeTRX. Asi kana icho chiri chikamu chemaitiro ako enguva dzose, saka zvinogona kubhadhara kuenda zvakadaro. Kelly-Jones anoti nguva dzose, kurovedza muviri zvine mwero kunogona kuderedza kuyerera kwako mwedzi wega wega, zvichiita kuti ive nzira yakasimba yekudzivirira. Izvi zvinodaro nekuti "estrogen inoderera kana mafuta emuviri akaderera, uye estrogen inomutsa kukura kwechibereko chechibereko [chaunodurura kana uchinge wava kumwedzi", anotsanangura. Dudziro: Kugara uchirovedza muviri (pamwe nekudya kunovaka muviri) kunogona kureva kushomeka kwemafuta emuviri, izvo zvinoreva kushoma esrogen uye kuyerera kwakareruka kwekuenda kumwedzi.

Nehurombo, iro kirasi yeTrX haizokanganise iko kuyerera kwako, anodaro Kelly-Jones. "Kana kutenderera kwatanga, zvichave zvazviri," anodaro. Sezvo chibereko chako chatove chakakora mumwedzi wose, panguva yaunowana nguva yako inenge yatove mukati mekudurura nokuti hauna pamuviri. Saka kushanda panguva yako hakushandure kuti zvinhu zvinorema zviri kuyerera izvozvi. (Zvakakoshawo kucherechedza: zvese zvaunoda kuziva nezvekuita bonde panguva yako.)

Asi Inogona Kubatsira Nezvimwe Zviratidzo

Kushanda kunze kwenguva yako kunogona kubatsira nezvimwe zviratidzo, zvakadaro, senge mwari-anotyisa dumbu bloat. "Paunenge uchidikitira panguva yekurovedza muviri, muviri wako uri kudurura mvura, izvo zvinogona kuderedza kumwe kutumbuka," anodaro Kelly-Jones. "Pane [zvakare] pane zvidzidzo zvinobatanidza mwero wepamusoro wehutano hwemuviri hune zviratidzo zvishoma zvePMS." Nyaya iripo: Tsvagiridzo yakaburitswa mu Crescent Chinyorwa cheMedical uye Biological Sayenzi inoratidza kuti kana ukashanda kunze katatu pavhiki, kunyanya uchiita nguva yekufambisa inoita kuti moyo wako uwedzere, ipapo zviratidzo zvakaita sekurwadziwa nemusoro, kuneta, uye kurwadziwa nemazamu zvinogona kuderedzwa.

Iwe Hausi Zvikuru Zvichida Kukuvara

Ehe, ipfungwa yakanaka kudzvanya mune yemhando HIIT chikamu paunenge uchishanda panguva yako. Uye kwete, hapana chikonzero chekushushikana nezvedambudziko rekuwedzera kwekukuvara. "Kugadzirisa zvaunoita iwe uchinge uine nguva yako ndeyechokwadi," Kelly-Jones anoti. "Zvese mutambo wakasarudzika, kunze kwekunge wabuda ropa zvakanyanya uye ukava neanemic. Ipapo ungangonzwa kuneta zvakanyanya," saka unogona kusakwanisa kuenda zvakanyanya sezvaunowanzoita.

Tsvagiridzo inomutsigira: Nepo masayendisiti akawana kuti vakadzi vanogona kuwana kukuvara kwe ACL pane dzimwe nzvimbo dzekutenderera kwavo, njodzi iyoyo inowedzera panguva ye preovulatory phase, apo mahormone anotanga kugadzirwa zvakare, maovari anokurudzirwa, uye ovarian. follicle inotanga kukura. Izvozvo zvinowanzoitika kubva pamazuva 9 kusvika ku14 emazuva makumi maviri nemasere, saka hongu, mushure mokunge wawana nguva yako (zuva rekutanga rekutevera rinotorwa sezuva rekutanga kwako kumwedzi, Kelly-Jones anotsanangura).

Tisingatauri kuti, kunyange zvazvo njodzi yemukadzi yekukuvara yakakwira, tsvakurudzo inoratidzawo kuti kudzidzira neuromuscular kunogona kuderedza ngozi iyoyo nehafu. Vatsvakurudzi vakaona kuti njodzi inowedzera nokuti pane mutsauko munzira iyo mabvi evakadzi anofamba panguva yekuenda kumwedzi kana achienzaniswa nekuvhara. Asi Timothy E. Hewett, Ph.D. (uyo anga achidzidza mhedzisiro yekuenda kumwedzi pakukuvara kweanopfuura makore gumi nemashanu), akawana kuti apo vatambi vakadzidziswa kudzikisa mutoro pamabvi avo nemagumbo uye kuvaka simba nekubatana, mwero wekukuvara kweACL, kukuvara kwetsoka, uye kurwadziwa kwemabvi kwakawira ne50 kusvika 60 muzana. Saka kungosimbisa uye kudzidza kudzikamisa muviri wako zvakanaka paunenge uchirovedza muviri kunogona kubatsira-nguva kana kwete. (Zvakaenderana: Zvine Basa Kuti Ndeipi Order Yaunoita Maekisesaizi MuKurovedzera?)

Mune mamwe mazwi, usatya uye ramba uchifashukira reps senge badass yako pachako.

Uye Kuita Kwako Kucharamba Iri Dombo Kana Uchishanda Kunze Panguva Yako

Kunze kwekunge iwe uine kubuda kwakanyanya kubuda ropa, saKelly-Jones ataurwa pamusoro, hazvigone kuti kuita kwako kuchakanganiswa. Mushure mekuongorora vatambi vepamusoro makumi maviri nevaviri nezvekuti kumwedzi kwavo kwakakanganisa sei mashandiro avo, vaongorori vakaona kuti vangangoita makumi matanhatu neshanu muzana avo vaifunga kuti kurovedza muviri kwavo kwaive kwakangonaka kana vaine nguva yavo zvichienzaniswa neyavasina. (Uyezve, makumi manomwe neshanu muzana avo vakati kurwadziwa kwavo kwakaderera panguva yekudzidzira uye kukwikwidza kupesana nenguva yekudzoreredza.) Uye kuti urege kufunga kuti ivo vari nani mukugona kuburikidza nekuti ivo vepamusoro-chikamu, ziva kuti izvo chaizvo hazvina kudaro . Imwe ongororo yakaitwa neWest Virginia University yakawana kuti, payakaongororwa mukati mehafu yekutanga neyechipiri yekutevera kwavo, vamhanyi vechikadzi vachiri kuita zvakanaka pakutevera kwavo sezvavaiita pavakanga vasipo. Saka enderera mberi uye ubate izvo zvinyoro-yave nguva yekutanga kudikitira.

Ongororo ye