Kwakanaka here Kushanda kunze Paunenge Uchirwara?

Zvemukati

• Paunenge Uchishanda Kunze apo Kurwara Kwakanaka
• Kana Iwe * Unofanira * Shanda Kunze Uchirwara
• Kuchengetedza Kutora Paunenge Uchishanda Uchiri Kurwara
• Ongororo ye

Kune vamwe vanhu, kutora zuva kana maviri kubva kujimu haisi biggie (uye pamwe kunyange chikomborero). Asi kana iwe ukaita #yogaeverydamnday wakatendeka kana usingakwanise kusvetuka kirasi yepini, unenge uchinetseka kana uchifanira kushanda nechando kana kwete. Pano, izvo zvaunoda kuziva nezvekushanda kunze uchirwara. (Yakabatana: Sweat kana Skip? Nguva yekushanda kunze uye nguva yekupfuura)

Paunenge Uchishanda Kunze apo Kurwara Kwakanaka

Mhinduro pfupi: Zvinoenderana nezviratidzo zvako uye imhando ipi yekusimbisa muviri yauri kuita. "Kazhinji, kana zviratidzo zvako zviri pamusoro pemutsipa, senge huro husina mutsipa, mhino inomhanya, kana maziso emvura, zvakanaka kurovedza muviri," anodaro Navya Mysore, MD, mupi wekuchengeta kwekutanga uye director wezvekurapa kuOne Medical muNYC. Zvisinei, kana uri kuona zviratidzo munzvimbo yechipfuva uye pasi, zvakadai sekukosora, kufema, manyoka, kana kurutsa, zviri nani kumbozorora, anodaro Dr. Mysore. Uye kana iwe uine fivha kana kuti usine mweya wekufema, zvirokwazvo zviregedze.

Saka, kana uchifanira kurovedza muviri nechando zvachose zvinoenderana nezviratidzo zvako pazuva iroro nehutachiona ihwohwo-nekuti shamwari yako iri kufambisa kirasi yeHIIT paanenge achifemba hazvireve hazvo kuti iwe unofanirwa kudarowo.

Izvo zvakati, hausi kupenga kana iwe uchifunga kushanda kunze uchirwara kunoita kuti unzwe kunge urikukwikwidza; iwe unogona kupomera avo ekumashure-Workout endorphins kune echinguvana "Ndiri kunzwa zvirinani" kumhanyisa mushure meziya sesh. Izvo hazvireve kuti zvakakunakira iwe mukufamba kwenguva, zvakadaro. Funga nezvazvo nenzira iyi: Muviri wako unoda kushandisa zvese zvaugere kuporesa, anotsanangura Stephanie Grey, DNP, mukoti murapi uye munyori we Hupenyu Hwako Hurefu. "Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge (Zvimwe pane izvo apa: Izvo Chaizvo Zvakaoma Workout Zvingave Zvichikuita Iwe Kurwara)

Kana Iwe * Unofanira * Shanda Kunze Uchirwara

Hezvino kubata: Dzimwe nzira dzekudzikamisa - sekufamba, kutwasuka, uye yoga yoga — dzinogona kubatsira kudzikamisa mamwe mamiriro akaita sefzi, kumonyorwa kumwedzi, kana kupatirwa.

"Kurovedza zvinyoronyoro kunosimudzira kuyerera kweropa uye kunoderedza kunetseka mumuviri, kuchiitendera kuti ishande nesimba kurwisa hutachiona," anotsanangura Grey. Uye kana iwe uri munyoro kusvika pakuzvimbirwa zvine mwero, kufamba-famba kunogona kubatsira kudzosera dumbu rako munzira, anodaro Dr. Mysore.

Zvakare, kupisa kunogona kukubatsira kuti unzwe zvirinani-uine bakoat. “Pfungwa yokuti unogona ‘kuchipisa’ inhau duku yevadzimai vekare—haugoni ‘kubuditsa’ utachiona,” anodaro Dr. Mysore. "Nekudaro, kana iwe uchinzwa kuzara uye kupisa kwesauna kana inopisa yoga kirasi kunobatsira iwe kufema nyore, ipapo zvikuru." (BTW, heino chokwadi chekuti iwe unogona kudikitira doro kana kwete.)

Izvo zvakare zvinogona kubatsira kudzivirira hutachiona hwemangwana (Zvimwe pano: Makirasi Ekupisa Anopisa Chaizvo Ari Nani?) Uyezve, kurovedza muviri, kazhinji, kunobatsira kuvaka hutachiona, anowedzera Dr. Mysore."Kushanda katatu kana kana pavhiki (maminitsi makumi matatu kusvika makumi mana pakubata muviri) kunobatsira muviri wako kurwisa chirwere nehutachiona munguva yechando," anodaro.

Izvo zvakakosha kuti uzive kuti kana iwe uchinge uchishanda kunze nekutonhora, imwe yoga inoisa (funga: yakadzika imbwa) inogona kutungamira kune yakaipisisa mhino yekusangana uye kusagadzikana, anodaro Grey. Muchiitiko ichocho, chisvetuke, uye wozorora mune inopisa sauna panzvimbo. Uye kana iwe uri kusangana nemanyoka, ungangove watoshaya mvura, saka dzivisa kutuka, izvo zvinogona kukuvadza zviratidzo zvako, anodaro Dr. Mysore. (Yakabatana: Iyi Ndiyo Nzira Yakanyanya Kurwisa Iyo Cold)

Kana ukasarudza kurovedza muviri uchirwara, pane mireza mitsvuku yekutarisisa: Kana tsandanyama dzako dziri kunzwa kuneta uye kurwadza, kana kufema kwako kwapera, kana uchinzwa kupisa muviri uye kupera simba, mira zvechokwadi uende kumba, anodaro. .

Kuchengetedza Kutora Paunenge Uchishanda Uchiri Kurwara

Rangarira: Hazvisi zvako chete. "Kana iwe uchipararira nehutachiona, chikosoro, kana dzihwa, iva nehanya kune avo vakakukomberedza-tora zvirinyore ugare pamba," anoratidza Grey. Uyezve, magyms haasi iwo akachena nzvimbo uye kuvashanyira ivo vachirwara kune njodzi zvine ngozi sezvo immune system yako yave kutobatirwa mutero.

Paunenge uri pasi pemamiriro ekunze, ipfungwa iri nani kufamba kunze kana kuita maekisesaizi epamba kana zvichiita, anodaro Dr. Mysore. Asi kana iwe ukarova kurovedza muviri, ita shuwa kuti unopukuta pasi michina, vhara muromo wako kana uchikosora kana kuhotsira, uye usasiye Kleenex akarara akatenderedza.

Kana iwe uri kushanda kunze nechando, iwe zvakare unoda kugadzirira muviri wako nekuupa iyo yakakodzera inovaka muviri uye hydration usati waita maekisesaizi. Inwa mvura yakawanda, uye funga nezvemvura yekokonati kana kuwedzera poda ye electrolyte kumvura yako kana uchirwara,” anodaro Grey. Yepamusoro-soro capsule multivitamin-pamwe nezvikafu zvakaita semagesium, zinc, vhitamini C-zvakare akakosha kuwedzera pane ako maitiro.

Imwe pfungwa yekupedzisira kwete shanda nedzihwa. Muviri wako uchave unokoshesa uye unogamuchira kutora zororo, "anodaro Dr. Mysore. Kana iwe uchitya kurasikirwa #gainz yako, usazvidya moyo zvakanyanya-unenge uchinzwa zvirinani uye uchidzokera pazviri usati watanga kurasikirwa chero cardio kana simba.

Ongororo ye