Okufanele Ukwenze Ngemva Kokuzivocavoca Emizuzwini Elandelayo engama-30

-Delile

• Okufanele Ukwenze Ngemuva Kokuzivocavoca
• Isinyathelo 1: Nweba bese ugoqa
• Isinyathelo sesi-2: Geza futhi Ushintshe Izingubo Zakho
• Isinyathelo 3: Refuel for Recovery
• Buyekeza kwe-

Emhlabeni ophelele, ngingaqeda umuzwa wokuzivocavoca unamandla, ubuso bami bucwebezela izithukuthuku zamazolo. Ngizoba nesikhathi esiningi sokuzivocavoca okupholile futhi ngikwazi ukuphuma ngezimo ezimbalwa ze-yoga. Bese ngiphuza i-smoothie emnandi emnandi enebhalansi efanele yamaprotheni nama-carbs, futhi i-waltz iqonde ngqo eshaweni egcwele yonke imikhiqizo yami yokugeza eyintandokazi.

Eqinisweni, ukusebenzisa okuningi kungishiya ngikhokhiswa intela ngobuso obomvu, ngijuluka umjuluko, futhi ngiphuthume - ukuyibeka kancane. Mhlawumbe ngigoba ukuze ngithinte izinzwane zami futhi ngikubize ngokuthi ukugoqa "ezindaweni ezipholile," ngaphambi kokuba ngigxumele eshaweni ebandayo futhi ngihambe usuku lonke nesisu esingenalutho nezinwele ezimanzi. Hhayi ngqo ingane yeposta yokuthi yenzeni ngemuva kokuzivocavoca.

Isimiso esihle sangemva kokuzivocavoca kulula ukusho kunokukwenza, kepha uma usala uzibuza ukuthi wenzeni ngemuva kokuzivocavoca noma yini okufanele uyenze kuqala uma unesikhathi esilinganiselwe, kukhona usizo. Okokuqala, yazi ukuthi imizuzu yokuqala engama-30 noma ngaphezulu ngemuva kokuzivocavoca ngokuvamile ibaluleke kakhulu njengokuzivocavoca uqobo. Ukuthi ululama kanjani, ugcwalisa uphethiloli, uphinde unike amandla kabusha impilo nazo zonke izinto zesikhathi esizayo ozozibuza emzimbeni wakho zifanelwe indawo ephezulu ohlwini lwakho lwezinto ezibalulekile.

Nazi izinto ezintathu eziphezulu okufanele uzenze ngokushesha (ish) ngemuva kokuzivocavoca kwakho. Ngakho-ke, uma ungenzi lutho olunye, yenza lokhu.

Okufanele Ukwenze Ngemuva Kokuzivocavoca

Isinyathelo 1: Nweba bese ugoqa

Into yokuqala okufanele uyenze ku-ajenda yakho "yokuthi yini okufanele uyenze ngemuva kokuzivocavoca": Nweba ngenkathi imisipha yakho isafudumele. "Udinga ukwelula ngaphambi kokuba imisipha ibe nesikhathi sokuphola, okuthatha imizuzu engama-30 kuya kwengama-40," kusho uJordan D. Metzl, M.D., udokotela wemithi yezemidlalo esibhedlela i-Hospital for Special Surgery eNew York City. “Uma umsipha uphola uyagoqa, futhi uma uzama ukuwukhulula ungadala ukulimala,” usho kanje. (Okuhlobene: Yini Okubaluleke Kakhulu: Ukuzivumelanisa Nezimo noma Ukuhamba?)

UDkt Metzl uncoma okungenani imizuzu emihlanu yokwelula ngemuva kokuzivocavoca okulandelwa imizuzu emihlanu yoku-ayina amakinki ngeroli yegwebu ukuze alulame kahle. "Imizuzu eyishumi isiyonke ingokoqobo kubantu abaningi." Zama i-Trigger Point Therapy GRID Foam Roller (Yithenge, $35, dickssportinggoods.com).

Isinyathelo sesi-2: Geza futhi Ushintshe Izingubo Zakho

Njengokulingayo njengoba kungenzeka ukwesula nje phansi, kufanele ugeze ngemuva kokuzivocavoca - ikakhulukazi uma ubucabanga ngokuhlala izingubo zakho zokuzivocavoca isikhashana. Konke ukujuluka ekusebenzeni kwakho kuzodala ukuthi amagciwane nemvubelo zakheke, ngakho-ke uma ungagezi, awuzihlanzi lezo zinambuzane futhi ungaba nengozi eyengeziwe yokucasuka kanye nokutheleleka, uDeirdre Hooper, MD, udokotela wesikhumba I-Audubon Dermatology eNew Orleans, LA, itshelwe phambiliniUmumo.

Kepha konke akulahleka uma ungakwazi ukugeza ngemuva kokuzivocavoca. "Uma ungakwazi ukugeza, phuma ezingubeni ezimanzi ngokushesha okukhulu," kusho uNeal Schultz, M.D., udokotela wesikhumba eNew York City nomsunguli we-BeautyRx Skincare. "Babamba umswakama okhuthaza ukukhula kwamagciwane, amagciwane, ukhunta nemvubelo, okungamema ukutheleleka kwesikhumba noma kubangele ukuphuma," kusho uDkt Schultz. Ngeke kwenze mehluko ukuthi ushintsha kungakapheli imizuzu emibili, emihlanu, noma eyishumi, kepha ungalindi isikhathi esingaphezu kwesigamu sehora.

Uma ngesizathu esithile ungakwazi ukugeza noma ukhohlwe izingubo ezengeziwe, uDkt. Schultz uphakamisa ukuthambisa ithawula ngamanzi bese umbambatha umzimba wakho, bese ubamba ithawula elomile ukuze uphuze umswakama omningi ngangokunokwenzeka ku-pinch. "Amagciwane awanalo ithuba lokuphindaphindeka uma ususa umswakama," usho njalo. (Kulezo zimo, qiniseka ukuthi ugqoke ezemidlalo ezamukelekayo ngokuphelele ukugqoka ehhovisi, futhi.)

Uma ukhathazeke ikakhulukazi ngokuphuka, empeleni kubaluleke kakhulu ukuhlanza ubuso bakho ngaphambi ukuvivinya umzimba kunokuba ngemva kokuzivocavoca kwakho. UDkt Schultz uphakamisa ukususa izimonyo zakho nokugeza ubuso bakho noma ukuswayipha ngokusula okuhlanzayo.Zama ukuphonsa okuthile okulula ukukusebenzisa usohambeni esikhwameni sakho sokuzivocavoca, njenge-Sweat Skin-Balancing Cleansing Towelettes (Ithenge, $ 7, anthropologie.com). (I-BTW, uma ufuna ukufaka izimonyo ngesikhathi sokuzivocavoca kwakho, sebenzisa le mikhiqizo yokwenza izimonyo izithukuthuku.)

Isinyathelo 3: Refuel for Recovery

Okokugcina, kodwa okubalulekile ohlelweni lwakho lokuthi yini okufanele ukwenze ngemva kokujima iwukuba uqiniseke ukuthi udla kungakapheli imizuzu engama-30. "Lokho kuzokwandisa ukululama, kusize ekunciphiseni ukukhathazeka kwemisipha, futhi kukusize wenze kangcono ngesikhathi sokuzivocavoca kwakho ngosuku olulandelayo," kusho uMitzi Dulan, R.D., umbhali we I-Pinterest Diet: Uyiphina Kanjani Indlela Yakho Emncane. "Iwindi lemizuzu engama-30 yisikhathi esiphakeme kakhulu sokuthi kungenzeka ukuqala kabusha nokugcwalisa imisipha," esho. Noma, i-FTR, akufanele ubheyili nge-refueling ngoba awukwazi ukubamba kuze kube, yisho imizuzu engama-45 kamuva. Vele uhlose ukuthola okuthile esiswini sakho kungakapheli amahora amabili emva kokuzivocavoca kwakho, njengoba ucwaningo lubonisa ukuthi amandla omzimba wakho wokugcwalisa izitolo zemisipha ancipha ngamaphesenti angama-50 ngemuva kwalelo phuzu.

Ngaphandle kwezinhloso zakho, umzimba wakho udinga la macronutrients ukufaka uphethiloli - ikakhulukazi amaprotheni nama-carbohydrate. Okunye ongakulungiselela ukudla kungabalwa iSetton Farms Pistachio Chewy Bites, i-Organic Valley Organic Fuel High Protein Milk Shake, noma iGoodFoods 'Cranberry Almond Chicken Salad. Ungazenzela nento efana nesaladi enezinkukhu noma i-omelet enemifino egayiwe.

Buyekeza kwe-