Maitiro Ekurovedza Muviri Wako Kunzwa Kuderera Kusarwadziwa Kana Uchishanda Kunze

Zvemukati

• 1. Inwa kofi preworkout.
• 2. Rovedza muviri muchiedza chezuva.
• 3. Ziya neshamwari.
• 4. Wedzera simba.
• 5. Inwa girazi rewaini.
• 6. Kurara sekacheche.
• Ongororo ye

Semukadzi anoshanda, hausi mutorwa kune postworkout aches nemarwadzo. Uye hongu, kune makuru maturusi ekupora kuti uvimbe nawo, semafuru mafuru (kana izvi zvinoshamisira nyowani zvekudzoreredza maturusi) uye inopisa yekugeza. Asi chimbofungidzira kana iwe uchigona kudzidzisa muviri wako kudzora marwadzo pachawo uye kutanga (uye nekukurumidza-kuteedzera) kurapa kwacho.

Zvinoenderana nezvazvino zvidzidzo, unogona. Chero iwe paunokuvadzwa- mhasuru kusuwa kunosanganisira - yako system inoburitsa zvakasikwa maopioid peptides, anodaro Bradley Taylor, Ph. D., muongorori wekurwadziwa kusingaperi uye purofesa wefizikisi kuYunivhesiti yeKentucky College yeMishonga. Izvi zvinhu, zvinosanganisira kunzwa-kunaka endorphins, kusungirira pamaopioid receptors muuropi, kudzima marwadzo ako uye kukuita kuti unzwe wakatarisa uye wakadzikama.

Kana iwe wakambodonha panguva yekumhanya uye wakashamisika kuti iwe wainzwa kusagadzikana zvishoma kweanotevera mamaira anotevera, semuenzaniso, uyu waive muenzaniso wemasimba ako echisikigo ekuporesa pabasa; makemikari anodzivirira kurwadziwa anozadza uropi hwako uye musana wako, wobva wadzivirira muviri wako kubva kune ache uye hyperfocus pfungwa dzako.

Nyanzvi dziri kuona kuti isu tine simba rakawanda pamusoro pekuita uku kupfuura zvataifunga, zvichireva kuti kune nzira dzekupinda mune izvi zvakasikwa painkiller uye kuwedzera masimba avo pese paunoda. Hezvino izvo zvatinoziva izvozvi.

1. Inwa kofi preworkout.

Caffeine inoderedza marwadzo emhasuru, ichikubvumidza kuti uzvisundire zvakanyanya pajimu, kutsva kutsva kunoratidza. Vanhu vakadya mari yacho mumakapu maviri kusvika matatu ekofi vasati vachovha bhasikoro zvakasimba kwemaminitsi makumi matatu vakarondedzera kunzwa kurwadziwa kuduku mumasumbu avo e quad pane avo vakanga vasina caffeine, maererano nekuongorora kubva kuYunivhesiti yeIllinois kuUrbana-Champaign.

"Caffeine inosunga kune adenosine receptors, ayo ari munzvimbo dzehuropi dzinodzora kurwadziwa," anodaro Robert Motl, Ph.D., mutsvagiri anotungamira. Anokurudzira kunwa mukombe kana maviri paawa usati warovedza muviri kuti utore mukana.

2. Rovedza muviri muchiedza chezuva.

UV mwaranzi inowedzera kugadzirwa kwemuviri wako maurotransmitter, mamwe acho anogona kubatsira kudzikamisa kusagadzikana. Marwadzo ekudzokera shure akaderedzwa mushure mezvikamu zvitatu zvemaminitsi e30 ekurapa chiedza chakajeka, chidzidzo mumagazini Pain Medicine yakawanikwa, uye vanyori vanoti iwe unogona kuwana yakafanana mhedzisiro kubva kune yakasikwa yekunze mwenje zvakare. Kumwe kutsvagurudza kunoratidza kuti vanhu vakapora kubva pakuvhiyiwa mumakamuri ane zuva vakatora 21 muzana mashoma ekurwadziwa mami paawa pane vanhu vari mumakamuri akasviba. Chiedza chezuva chinogona kukwidza kugadzirwa kwemuviri wako we serotonin, iyo neurotransmitter yakaratidzirwa kuvhara nzira dzinorwadza muuropi.

3. Ziya neshamwari.

Kuunza shamwari kuSpin kirasi kunogona kutadza aches zvakakwana kuti yako Workout ibudirire. . kwemaminitsi 45 vakakwanisa kutsungirira marwadzo kwenguva refu kupfuura zvavaigona pakukwasva vari voga. Isu tinosunungura mamwe endorphins kana isu tichiita zvakawiriranwa zviitiko, Dunbar anodaro. Kunyangwe vesaenzi vasina chokwadi nei, zvinoreva kuti unogona kushanda kwenguva yakareba uye zvakaoma. "Kunyangwe kungotaura neshamwari kunokonzeresa kuburitswa kwemaendorphins," anodaro Dunbar. "Iyo inokonzeresa opiate mhedzisiro inowedzera marwadzo ako pachikumbaridzo, saka iwe hauzove nehanya nekukuvara, uye unoita kuti iwe uwedzere kudzivirira kuzvirwere futi."

4. Wedzera simba.

Kuita maekisesaizi kunoburitsa endorphins kudzikamisa marwadzo uye kuwedzera mweya-isu tinoziva izvozvo. Asi mhando yekurovedza muviri inokosha. (Ona: Sei kusimudza masimbi kusiri kundipa iyo yekupedzisira-yekurovedza endorphin kumhanyisa ini ndinoshuva?) "Iyo yakanyanya kurovedza muviri yekuburitsa endorphin yakanyanya uye / kana yakareba basa," anodaro Michele Olson, Ph.D., an adjunct purofesa we mutambo wesainzi kuHuntingdon College muAlabama. "Ita mapfupi, akasimba-mabhure-mapuritsi, plyos, kumhanya maira imwe PR-kana nekukurumidza cardio kwenguva yakareba kupfuura zvakajairwa."

Kunze kwekuti: Kana uine makumbo achy kana glutes, kumhanya kwakanyanya kana pyos kunoita kuti varwadze zvakanyanya. Muchiitiko ichocho, Olson anokurudzira kurovedzera kwepamusoro kunokanganisa tsandanyama dzinorwadza. "Famba-mhanya kana kuita light Spinning," anodaro. "Uchanzwa kurwadziwa kubva pakuwedzera kutenderera, izvo zvinounza okisijeni nemasero machena eropa kunzvimbo kuti dzivanyaradze nekukurumidza."

5. Inwa girazi rewaini.

Kana iwe uchida vino, tine nhau dzakanaka. Sip pane vamwe uye iwe wotanga kupomba kunze endorphins uye mamwe echisikigo opioid peptides, tsvagiridzo kubva kuDouglas Mental Health University Institute inowana. Chengetedza zviri pakati nepakati-chinenge chinwiwa chimwe kana maviri pazuva-kuti uwane rubatsiro, nyanzvi dzinodaro. (Usakanganwa nezvehumwe hutano hunobatsira hwewaini.)

6. Kurara sekacheche.

Kusawana kurara kwakaringana kunogona kuita kuti kurovedza muviri kuite kunge kunotyisa. Ndiwo mutongo kubva kune vaongorori vakabvunza vanhu kunyudza maoko avo mumvura inotonhorera kwemasekondi 106. Makumi mana nemaviri muzana evaya vakazviti savarara vane dambudziko vakakurumidza kuburitsa maoko avo, zvichienzaniswa ne31 muzana yevamwe. (Heano akanakisa (uye akashata) nzvimbo dzekurara kune hutano hwako.) Masayendisiti haazive kuti nei kushayikwa kwe z's kunowedzera kurwadziwa kwekunzwa, asi Taylor anoti inogona kunge iine chekuita nenyaya yekuti kushushikana, kushushikana, uye kushushikana kunokwira apo hatina hope, uye zvinhu zvese izvi zvinogona kukanganisa opioid system.

Ongororo ye