Nzira Dzakanaka dzekuwana Mamwe Simba

Zvemukati

• Ongororo ye

Tarisa pane zvinovaka muviri zvebhokisi rezviyo, chinwiwa chesimba kana kunyange chihwitsi bar, uye unowana fungidziro yekuti isu vanhu tiri mota dzakafukidzwa nenyama: Tizadze nesimba (zvisingazivikanwe semakoriyori) uye tichafamba nechikepe. kudzamara tarova chinotevera chekuzadza chiteshi.

Asi kana kunzwa kusimba kuri nyore kudaro, sei vazhinji vedu tichinzwa kuneta, kushushikana uye kugara takagadzirira kurara? Nokuti, anotsanangura Robert E. Thayer, Ph.D., nyanzvi yezvinyamusi uye purofesa wepfungwa paCalifornia State University, Long Beach, tiri kuda kupinza simba redu zvisizvo. Nekushandisa chikafu kugadzirisa edu anodhirowa mafungidziro uye simba rakaderera, tiri kurega manzwiro edu atonge miviri yedu, uye tiri kuwedzera kukora mukutenga. Kana isu pachinzvimbo tichiwana nzira dzekuzvipa simba kubva mukudzikama kusinga sanganise nechikafu, isu tinosununguka paudzvanyiriri hwekudya zvakanyanya.

Bhuku raThayer, Simba Rinodzikama: Maitiro Evanhu Kudzora Mafungire NeKudya uye Kuekisesaiza, ichangoburitswa mupepanhau (Oxford University Press, 2003), inopa iyi inokatyamadza asi pakupedzisira inogutsa nharo: Zvese zvinoyerera kubva musimba rako - kwete chete zvirinani mamoods uye kugona kudzora kunyanyisa kudya, asi kunyangwe yako yakadzika manzwiro nezve iwe neupenyu hwako. "Vanhu vanofunga nezvekuzviremekedza sehunhu hwakagadziriswa, asi pachokwadi zvinosiyana nguva dzese, uye bvunzo dzepamusoro dzakaratidza kuti kana uchinge uchinzwa simba, zvaunonzwa nezvako zvakanyanya kusimba," anodaro Thayer.

Thayer anotsanangura huwandu hwesimba kubva ku "kuneta kuneta," iyo yakaderera kana yakaipisisa nhanho, umo mese makaneta uye muchinetseka, "kudzikamisa kuneta," kunotsanangurwa sekuneta pasina kushushikana, izvo zvinogona kunyatso kufadza kana zvikaitika panguva yakakodzera. (somuenzaniso, musati mavata), ku "simba rakasimba," umo mese munomutswa uye muchiita basa rakawanda, kunyange zvazvo zvisiri izvo zvakanakisisa zvenyu. Kune Thayer, "simba rakadzikama" ndiyo yakanakisa- izvo zvinonzi nevamwe vanhu "kuyerera" kana kuve "munzvimbo." Simba rakadzikama isimba risina kukakavara; panguva ino inofadza, inobereka zvibereko, kutarisa kwedu kwakanyatso tarisa.

Kuneta kwakanyanya ndiko kunofanira kutariswa: Manzwiro ako akaderera, une shungu uye unoda zvese kuputika kwesimba uye chimwe chinhu chinokunyaradza kana kukunyaradza. Kune vazhinji vedu, izvo zvinoshandura kune mbatatisi machipisi, makuki kana chokoreti. Anodaro Thayer: "Tiri kuyedza kuzvidzora nezvikafu, kana chii chingatibatsire ndicho chinhu icho chatinonzwa kuneta zvakanyanya: kurovedza muviri."

Heano matanho matanhatu anogona kusimudza simba uye kubatsira kudzikisa kusagadzikana:

1. Fambisa muviri wako. "Kuekisesaiza zvine mwero, kunyangwe kungoita maminetsi gumi kufamba, pakarepo kunowedzera simba rako uye kunatsiridza manzwiro ako," anodaro Thayer. "Inoita zvirinani mhedzisiro pane pipi bar: kukurumidza kunzwa kwakanaka uye kuderera kushoma kushushikana." Uye mukutsvagisa kwaThayer, zvidzidzo zvekudzidza vaidya zviwitsi mabhawa vakashuma kunzwa kunetseka maminitsi makumi matanhatu gare gare, nepo maminetsi gumi ekufamba nekukurumidza akasimudza simba ravo kweawa imwe kusvika maviri mushure. Kuwedzera kurovedza muviri kwakasimba kune mhedzisiro yekutanga yekudzikisa kushushikana. Kunyangwe iwe uchinge uchinyatsoona simba rekunyudza pakarepo mushure me (iwe waneta kubva kubasa rako), imwe chete kana maawa maviri gare gare iwe uchave nesimba rekumutsiridza ndiwo mhedzisiro yakanangana neiyo Workout. "Kuita maekisesaizi," anodaro Thayer, "ndiyo chete nzira yakanakisa yekuchinja kusanzwisisika uye kuwedzera simba rako, kunyangwe zvingatora nguva kuti mumwe munhu adzidze chokwadi ichocho, kuburikidza nekuchiwana kakawanda."

2. Ziva simba rako rakakwirira uye rakaderera. Wese munhu ane simba remuviri wachi, Thayer anodaro. Simba redu rakadzikira pakarepo mushure mekumuka (kunyangwe mushure mekurara zvakanaka), inokwira mambakwedza kusvika mangwanani-ngwanani (kazhinji 11am kusvika 1 pm), inodonha masikati (3 - 5 pm), inomuka zvakare mukutanga kwemanheru ( 6 kana 7 pm) uye inodzika kusvika kune yayo yepazasi nguva isati yarara (kuma11 manheru). "Kana simba radonha panguva dzino dzakajairika, rinosiya vanhu vari munjodzi yekuwedzera kusagadzikana uye kushushikana," anodaro Thayer. "Matambudziko anotarisa zvakanyanya, vanhu vanofunga mune mamwe mazwi asina kunaka. Takaona izvi mune zvidzidzo apo manzwiro evanhu pamusoro pedambudziko rakafanana zvakasiyana-siyana zvichienderana nenguva yezuva."

Panzvimbo pekudyisa kushushikana kwako, Thayer anoratidza kutarisisa kune yako muviri wachi (iwe unokwira pakutanga kana kuti masikati?) Uye kuronga hupenyu hwako zvinoenderana pese paunogona. Ronga kutora mapurojekiti ari nyore kana simba rako rakaderera. Kune vanhu vazhinji, iyo nguva yekuita mabasa akaomarara ari mangwanani. "Ndipo paunokwanisa kunyatso kutora dambudziko," anodaro Thayer. "Haisi njodzi kuti zvokudya zvakawanda zvinokurudzira uye kudyisa kunoitika mumasikati makuru kana manheru, apo simba nemafungiro zvakaderera uye isu tiri kutsvaga kuwedzera simba." Ndiyo chaiyo nguva yekukurumidza kufamba-maminetsi gumi.

3. Dzidza unyanzvi hwekuzvitarisa. Uhwu hunyanzvi hwakakosha zvekuti Thayer anodzidzisa kosi yese yekuzvitarisa uye shanduko yemaitiro paCal State Long Beach. Hunhu hwevanhu kuti zvinoitika nekukasira mushure mekuita zvinoda kusimbisa chiitiko ichocho, anodaro. Kudya kunogara kuchinzwa kwakanaka nekukurumidza, kunyangwe zvisingaite kwenguva yakareba (mhosva uye kushushikana kunowanzoitika, semuenzaniso), nepo simba rekuwedzera kubva mukurovedza muviri rinogona kutora nguva kuti rionekwe. "Chakanyanya kukosha kutarisa kwete chete kuti chimwe chinhu chinoita kuti unzwe nekukurumidza, asiwo kuti chinokuita sei kuti unzwe awa imwe gare gare," Thayer anodaro. Saka edza kuzvidzidzira-kudzidza: Inoita sei caffeine pauri mangwanani, masikati nemanheru? Zvakadii nezve kurovedza muviri, kusanganisira kuwedzera, nguva yezuva uye mhando yechiitiko? Kana uchinge wanzwisisa mhinduro dzako pachako, unogona kushandisa ruzivo rwako kukunda mafungiro ako - kunyanya mafungiro ako "akaneta", ayo anokumbira kunyaradzwa kwemasiwiti nemubhedha pane kuwana mabhenefiti asingaperi ezvakanaka. Workout kana hurukuro neshamwari yepedyo.

4. Teerera kumumhanzi. Mimhanzi ndeyechipiri chete kurovedza muviri mukusimudza simba uye kuderedza kusawirirana, maererano naThayer, kunyange zvazvo vechidiki vanowanzoshandisa nzira iyi zvakanyanya kupfuura vanhu vakuru. Thayer anonzwa kuti mimhanzi ino shandiswa senzira inoshanda kwazvo yekusimudzira manzwiro. Edza aria inoyevedza, jazz riff, kana dombo rakaomarara - chero mimhanzi yaunoda inoshanda.

5. Kumborara Â- asi kwete kwenguva refu! "Vanhu vazhinji havazive kurara zvakanaka, saka vanoti kurara kunoita kuti vanzwe zvakanyanya," anodaro Thayer. Hunyengeri kudzikamisa kurara kusvika maminitsi gumi kusvika makumi matatu. Zvekare zvinokusiya uchinzwa kugomera uye zvakare kukutadzisa kurara zvakanaka. Iwe uchanzwa wakaderera musimba paunotanga kusimuka kubva pakurara, Thayer anoyambira, asi izvo zvichakurumidza kupera nekusiya iwe uchinzwa kuzorodzwa.

Asi izvo, kusawana kurara zvakakwana ndicho chikonzero chikuru chekupera simba kwesimba redu; iye zvino tava pakati peawa isingasviki manomwe pausiku, uye sainzi yehope yose yatinayo inokurudzira mashoma masere. "Nzanga yedu yese yanga ichimhanyisa - tiri kushanda zvakanyanya, kurara zvishoma," anodaro Thayer, "uye izvo zvinoguma zvaita kuti tidye zvakanyanya uye tiite zvishoma."

6. Kushamwaridzana. Apo vanhu vari muchidzidzo chaThayer vakabvunzwa zvavanoita kuti vasimudze mweya yavo (uye nokudaro simba ravo resimba), vakadzi vakati vanotsvaga kushamwaridzana - vanofonera kana kuona shamwari, kana kuti vanotanga kushamwaridzana. Izvi zvinogona kushanda zvakanyanya, sekureva kwaThayer. Saka nguva inotevera paunonzwa simba rako richipera, pachinzvimbo chekusvikira chokoreti, ita zuva rekufambidzana neshamwari. Mafungiro ako (uye waistline yako) achakutendai.

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