Amaqhinga we-15 Wokuba Namandla Namandla Okugqugquzela Ukuzivocavoca

-Delile

• Ungawathola Kanjani Amandla Ukuze Usebenze
• Thola i-mojo kusuka ku-mini-me yakho.
• Yiya ekuzithokoziseni okusheshayo.
• Inkanyezi efilimini yengqondo.
• Sebenzisa i-mint ngaphezu kwendaba.
• Ziphinde.
• Qeda ngakho.
• Insimbi yepompo.
• Vumela ukuhamba kwakho kwangaphakathi.
• Bamba iqhaza emqhudelwaneni wobungani.
• Funda ngakho.
• Joyina iklabhu.
• Tuck ekuqaleni.
• Lungisa ukujima kwakho.
• Zinike imvume yokuthatha usuku lokuphumula olusebenzayo.
• Buyekeza kwe-

Uma unenkinga yokuziyisa ejimini ngoba unjalo. Hewu. ukhathele. — noma, ufika lapho, ukuze nje ulwe nesifiso sokulala ebhentshini lokwehla — awuwedwa. Kunezinsuku lapho ugqozi lokujima namandla kuyi-MIA ngokuphelele. Yini intokazi okufanele yenziwe ??

Kuyavela, khuluma akuyona eshibhile. Ama-Mantras, imivuzo, namanye amaqhinga amancane engqondo angaba yindlela ephelele yokuqalisa isisusa sakho ngezinsuku amandla akho asele futhi ufuna izixazululo zendlela yokwenza amandla asebenze, kusho isazi sokusebenza kwengqondo kwezemidlalo uJoAnn Dahlkoetter, Ph. .D., umbhali we I-Edge Yakho Yokwenza. "Uma uthola isiko elikusebenzelayo futhi uliphinda ngokuhamba kwesikhathi, umzimba wakho uzosabela ngokushesha lapho udinga lokho kucindezela okwengeziwe," kusho yena.

Qhubeka ufundele wonke amathiphu owadingayo ukuze uthole amandla wokuzivocavoca nokwakha isiko lakho lokukhuthazeka.

Ungawathola Kanjani Amandla Ukuze Usebenze

Ngakho-ke sibuze abasubathi abambalwa abasezingeni lomhlaba, abaqeqeshi, izazi zokusebenza kwengqondo, kanye nabafundi ukuthi bawathola kanjani amandla okuzivocavoca — yebo, ngisho (futhi ikakhulukazi) lapho bengazizwa kahle ngakho.

Thola i-mojo kusuka ku-mini-me yakho.

"Ngenkathi ngivame ukubhukuda, njalo kwakuhloselwe izinjongo zangaphandle, njengezifundo zemfundo ephakeme noma amarekhodi omhlaba," kuchaza uJanet Evans, owathola izindondo ezine zegolide eMidlalweni Yama-Olympic ka-1988 nango-1992. Njengomama wezingane ezimbili ezineminyaka engu-40 nangaphezulu, ubuyele echibini ukuze azame ukufaneleka kwamanye ama-Olympics. “Manje sekuzothinta wena uqobo. Ngiyazikhumbuza ukuthi ngikhombisa indodakazi yami ukuthi uma uzibekela umgomo futhi uwusebenzela kanzima, ungazuza noma yini. Izolo uthe kimi, 'Mama, unuka njenge-chlorine.' Futhi ngathi, 'Jwayela, ntombazane!' "(Okuhlobene: Kungani Kufanele Wengeze Uhambo Lomama Nendodakazi Ohlwini Lakho Lwamabhakede Wokuhamba)

Yiya ekuzithokoziseni okusheshayo.

Impela, ukuzivocavoca umzimba kungasiza ekwehliseni ingozi yokuba nomdlavuza, isifo senhliziyo, kanye nokubulawa kwezinye izifo ezethusayo. Kodwa lezo zinzuzo zesikhathi eside zibonakala zingabonakali uma uzama ukuzikhipha endaweni Enhle ukuze uye ejimini. "Ucwaningo lwethu luthole ukuthi abesifazane abanamathela ezinhlelweni zokuzivocavoca yibo abakwenzela izinzuzo abangazithola ngokushesha, njengokuthola amandla athe xaxa noma ukuzizwa unengcindezi encane," kusho uMichelle Segar, Ph.D., umqondisi ohlangene I-University of Michigan Sport, Health and Activity Research and Policy Center for Women and Girls kanye nombhali we Akukho Ukujuluka: Indlela Isayensi Elula Yokugqugquzela Engakuletha Ngayo Ukuphila Kobungqabavu. Usikisela ukuqala iphephabhuku ukubhala phansi izizathu zokuzivocavoca ezizokhokha namuhla — ukuqaphela umhlangano wantambama, ukubamba kancane izingane zakho — nokukubuyekeza lapho udinga i-Push. Isikhathi eside, uKristen Bell (nakuba sisakuthanda, ntombazane!); sawubona, treadmill.

Inkanyezi efilimini yengqondo.

"Ukubona ngeso lokhozi kuyithuluzi elihle: Ngizibona ngiphilile, nginempilo, futhi ngiqine kakhulu, ngenza imizamo eyehlukene yezemidlalo. Lokhu kungikhuthaza ukuthi ngihambe ibanga elide futhi ngeqe ukudla okungenamsoco," kusho uJennifer Cassetta, umqeqeshi wosaziwayo nongunondindwa ophelele E-Los Angeles. "Ukuzibona ufeza okuthile kungase kudale umzila wemizwa ebuchosheni bakho cishe ngendlela efanayo nokuqeda lokho ongakwenza," kuchaza uKathleen Martin Ginis, Ph.D., uprofesa wezempilo nokuzivocavoca kwengqondo e-University of British Columbia. ECanada. "Kuphinde kukunikeze ukuqhuma kokuzethemba ukuthi ungaphumelela, okwenza ube sethubeni lokuqhubeka nokuqeqeshwa kwakho." Nansi indlela yokuthola amandla okusebenza usebenzisa zonke izinzwa ezinhlanu: Bona iwashi entanjeni, uzwe ukubhonga kwesixuku njengoba ujika ikhona lokugcina lomjaho, futhi uzwe izingalo zakho zimpompa njengoba ugijima unqamula kulawo mayadi ambalwa okugcina. .

Sebenzisa i-mint ngaphezu kwendaba.

Uma udinga ukukhahlelwa okwengeziwe ukuze uzikhiphe kuleso sihlalo sedeski futhi ungene ebhayisikilini elinganyakazi, faka induku yetshungama emlonyeni wakho.“Iphunga le-peppermint lenza kusebenze indawo yobuchopho bethu esilalisa ebusuku futhi lisivuse ekuseni,” kuchaza umcwaningi uBryan Raudenbush, Ph.D., uprofesa wezengqondo eWheeling Jesuit University. "Ukuvuselelwa okwengeziwe kule ndawo yobuchopho kuholela emandleni amaningi kanye nogqozi lokwenza imisebenzi yakho yezemidlalo." (Uma ukhuluma ngokugqugquzela, bheka ukuthi ungawathola kanjani amandla wokuzivocavoca ngemuva kokuthatha ikhefu ejimini.)

Hlola izindondo zakho.

Yize ukozela nokukhathala kuyimiphumela emibi ejwayelekile yemithi eminingi engaphezulu kwe-the-counter (OTC) nemithi kadokotela, eminye inamathuba amaningi okuthi ikwenze uvila, kusho uZara Risoldi Cochrane, Pharm.D. Inyuvesi e-Omaha, eNebraska. Ama-antihistamine, ajwayele ukusetshenziselwa ukungezwani komzimba nomuthi obandayo, angadala ukukhathala, noma ngabe ethi "awuzele" ebhokisini. "Le mithi isebenza ngokuvimba ama-histamines, asiza ukukhuthaza ukuphaphama," kusho uRisoldi. Izidakamizwa zokukhathazeka, ama-antidepressants, neminye imithi yezinhlungu zingase ziholele ekuphelelweni amandla. Uma ucabanga ukuthi amaphilisi akho anecala, khuluma nosokhemisi wakho, ongakusiza uthole omunye umuthi ongeke ukushiye ufuna ukuzisonga embhedeni esikhundleni sokuphuma uyogijima.

Ziphinde.

Uzizwa udangele? Yenza ukujima okwaziyo ukuthi unganyakazisa. Ucwaningo luye lwafakazela ukuthi labo ababezethemba ukuthi bangakwazi ukugcina isimiso sokuzivocavoca yibona abakwenza njalo. "Kuyisiprofetho esizigcwalisayo," kusho isazi sokusebenza kwengqondo sezemidlalo u-Kathryn Wilder, Ph.D.. "Uma ukholelwa kakhulu ukuthi ungaqedela uhlelo lokujima, uzolulandela nakakhulu." Ake sithi uphupha ngokugijima imarathon, kepha umjaho omude kunayo yonke oyenzile yingxenye, kanti amamayela agcwele angama-26.2 akunikeza ama-heebie-jeebies. Yakha ukuzethemba kwakho ngokubhalisela ingxenye eyodwa ngaphambi kokudlulela ebangeni elide.

Qeda ngakho.

Abaphenyi e-Australia bathole ukuthi kungenzeka yini ukuthi izivivinyo zokusa ekuseni zivame ukugcina inqubo yabo yokuzivocavoca. Ocwaningweni olushicilelwe ku Ijenali Yezemidlalo Nokuzivocavoca umzimba, izifundo zikwazile ukuqedela ukugijima kwamamitha angu-3,000 ngokushesha ngobuchopho obusha kunangemva kokuqeda umsebenzi wengqondo wokukhokhisa intela. Kungani? Konke lokho kucabanga kukwenza uzizwe ukhathele ngaphambi kokuthi uqede imisipha yakho. Ngakho-ke isikhathi esibi kakhulu sokuya ejimini yilapho uphazamisekile ngokomqondo ngemva kosuku olunzima emsebenzini. Inkinga ukuthi, ukuphuma embhedeni nokungena kuma-sneak wakho kulula ukukusho kunokukwenza, futhi kungazizwa kucishe kungenzeki ukuthola ukuthi ungathola kanjani amandla amaningi wokusebenza ngaphambi komsebenzi. Iqhinga elilodwa? Ukufumbathisa okuhle okudala — kokuhlukahlukene okune-caffeine. Uma ufinyelela kulelo klasi lasekuseni, ziklomelise nge-java endleleni eya ekhaya. (Udinga ukukhuthazeka okwengeziwe? Bheka izinzuzo eziyisishiyagalombili zezempilo zokuzivocavoca umzimba ekuseni.)

Insimbi yepompo.

Umzimba wakho usebenzisa i-iron ukuthutha umoya-mpilo kuwo wonke umzimba wakho ukuze inhliziyo yakho nemisipha ikunikeze amandla owadingayo-ngakho-ke uma untula i-oomph, kungenzeka ukuthi untula i-iron futhi une-anemia. Ingozi inkulu uma unesikhathi esinzima noma ungayidli inyama ebomvu njengoba i-heme iron iwuhlobo olumuncwa kalula lwensimbi futhi itholakala kuphela emithonjeni yezilwane, kusho uMitzi Dulan, R.D., omunye umbhali we I-All Pro-Diet. Ngisho nokushiyeka okuncane kungadala ukukhathala ngesikhathi sokuzivocavoca kwakho, kepha khuluma nodokotela wakho ngaphambi kokuzihlola ngoba ukugcwala kwe-iron nakho kungaba yingozi. Uma ungayidli inyama, zama lezi zidlo eziyisishiyagalolunye ezinothe ngensimbi.

Vumela ukuhamba kwakho kwangaphakathi.

Ucwaningo olwenziwa eNyuvesi yase-Alberta eCanada luthole ukuthi ukuhlaziswa ekilasini lokujima (i-dodgeball, noma ubani?) kungenza abantu bangabe besakwazi ukufaneleka. U-Amy Hanna waseNew York City angalandisa. Uthi: “Ngangiyingane ehlakaniphile eyayizonda i-PE. "Kodwa lapho ngiqala ukuzivocavoca njengomuntu omdala, ngabona ukuthi kumayelana nokufeza izinhloso zami, njengokugijima amamayela ayi-10 noma ukuqumba isisindo somzimba wami. Lapho abesifazane abambalwa engibaziyo muva nje bengicela ukuba ngibasize babe sesimweni esihle, ngangazi ukuthi izinto ezesabekayo zokuzivocavoca ezisezingeni eliphakeme bezingemuva kwami. " Ukuzikhumbuza ukuthi awukwahlulelwa noma awuklonyeliswa kungakusiza ukuthi ususe ama-blues ekilasi le-PE, kusho uBilly Strean, Ph.D., uprofesa wezemfundo yomzimba e-University of Alberta. “Ukuya ejimini akuyona eyokwenzela omunye umuntu,” kuchaza yena. "Ukuphela komuntu okumele umxhwele nguwe." (Okuhlobene: Izindlela Eziyisi-7 Zokwenza Ukuphuma Kwakho Kokujima Kube Kude Kakhulu)

Bamba iqhaza emqhudelwaneni wobungani.

Gxumela ebhayisikilini elinganyakazi eduze komuntu oyisigqila futhi uzogqugquzeleka ukuthi usebenze kanzima, ngokocwaningo oluvela eNyuvesi yaseSanta Clara, oluthole ukuthi abafundi basekolishi ababezivocavoca nozakwethu ophile kahle bazikhandla kakhulu. Buza umngane othanda isifuba sakho ukuthi ungakwazi yini ukuhambisana nokujima kwakhe okulandelayo (nansi indlela yokukhetha umngane ongcono kakhulu wokujima weqembu lakho lokuqina), noma zazise kulowo mdlali ophambili ekilasini lakho lokuSpin futhi uqinisekise ukuthi uhlala ubamba ibhayisikili ngokulandelayo. kuye.

Funda ngakho.

Lapho umpetha womhlaba wengoma yasendlini u-Lolo Jones edinga i-oomph eyengeziwe, uya esitolo sezincwadi. "Uma ungazethembi, into engcono ongayenza ukuthatha incwadi mayelana nomdlalo wakho," kusho uJones. "Hamba ufunde ngokugijima noma ngebhayisikili noma ngabe yini oyithandayo. Uzokulangazelela ukuzama amathiphu owafundayo." Sithanda ukulahleka ezindabeni zempilo zabasubathi abamangalisayo. Izihloko ezimbili okufanele uzibheke: Isolo: Isikhumbuzo Sethemba, mayelana nokukhuphukela kuka-Hope Solo ekubeni yinkanyezi njengonozinti weqembu lebhola lezinyawo labesifazane lase-U.S. kanye nendondo yegolide yama-Olympic, kanye Indlela eya eValor, okufanele kufundwe kwabathandi bomlando mayelana nowine i-Tour de France izikhathi ezimbili u-Gino Bartali, owasiza amaJuda ase-Italy ukuba aphunyuke ekushushisweni phakathi neMpi Yezwe II. (Yakha umtapo wakho wolwazi nakakhulu ngalezi zincwadi ezinhlanu ezihamba phambili.)

Joyina iklabhu.

"Lapho ngikhuluma nabangane bami abangagijimisi ngokuzivocavoca umzimba, amehlo abo ajwayele ukuwa, ngakho-ke ngijoyine ithrekhi lendawo," kusho uLisa Smith, waseBrooklyn. "Kuhle ukuxoxa nabo izindaba, futhi isimo senhlalo singenza ngibuye futhi ngisebenze kanzima." Ngaphezu kobudlelwane nokusekelwa, ukuqeqeshwa kweqembu kukhuthaza umuzwa wecala onempilo lapho ufuna ukuthi ungawathola kanjani amandla engeziwe ukuze usebenze, kusho uMartin Ginis. Awufuni ukwehlisa iqembu ngokuqhumisa ukujima, akunjalo? "Ukukhuluma nabangane bakho nakho kungakuphazamisa uma ukhathele futhi ulingeka ukuyeka," kusho uSmith. Thola igenge ezodlula amamayela kuwebhusayithi yeRoad Runners Club of America, noma uma unezingane, hlola i-blessommyrun.com, enamaqembu wokugijima angaphezu kwama-5,400 kulo lonke elase-United States.

Tuck ekuqaleni.

Ngabe umcamelo wakho ungabamba isisombululo sendlela yokuthola amandla amaningi wokusebenza? Ukuthola ama-zzz amaningi kungafaka i-pep ethe xaxa esinyathelweni sakho, isayensi ithi. Kokunye ukuhlola kweStanford University, lapho abadlali be-basketball bangena amahora ayi-10 noma ngaphezulu embhedeni ubusuku bonke amasonto ayisihlanu kuya kwayisikhombisa, bagijima ngesivinini esikhulu, bathwebula isibhamu esinembe kakhudlwana, futhi bazizwa bengakhathali. Ukulala ngokungaguquguquki imizuzu engu-30 noma engu-45 ngaphambi kokubuka i-TV noma ukupheqa nge-Insta kungakhokha ejimini.

Lungisa ukujima kwakho.

ULindsey Vonn, umpetha we-Olimpiki owehlayo ngokushushuluza eqhweni, uzithuthukisa ngama-bass aqhamukayo nemilolozombe eheqisayo. “Ukulalela umculo we-rap—u-Lil Wayne, uDrake, uJay-Z—ekuseni ngaphambi kokuba imijaho yami ingenze ngixoshwe ukuze ngihambe amakhilomitha angu-90 ngehora,” echaza. Ungene kokuthize. Ngokuya kocwaningo olwenziwe eBrunel University eNgilandi, ukulalela umculo kungakhuphula ukubekezela kwakho ngamaphesenti ayi-15 ngoba ubuchopho bakho buphazanyiswa yizingoma futhi kungenzeka buphuthelwe yisiginali "ngikhathele". Kanye nokuxhumana okungokomzwelo kumaculo athandwayo kungakunikeza umuzwa wenjabulo okugcina uqhubeke. Zama lawa maqhinga ukuze u-DJ indlela yakho yokuya ohlwini lokudlalayo lokujima lwephathi yomdanso.

Zinike imvume yokuthatha usuku lokuphumula olusebenzayo.

Sonke sikushaya kanzima ngesikhathi sokuzivocavoca kwakho, kepha njengoba ukuzivocavoca kudiliza imisipha yakho, ukuziqinisa njalo nokuziqeqesha ezinsukwini zokubuyela emuva kungakuphula amandla. "Umzimba wakho ukhula ngamandla ukukulungiselela ukuzivocavoca okulandelayo lapho uwunikeza isikhathi sokululama," kusho uLeslie Wakefield, umqondisi wezinhlelo zezempilo zabesifazane e-Clear Passage Physical Therapy eMiami, eFlorida. Uma futhi unenkinga yokuqwasha noma uba nokulimala okungapheli, ungahle ube ngokweqile. Ngenkathi inani elifanele lokuphumula lihluka kumuntu ngamunye, hlela okungenani usuku olulodwa lokuphumula kanye nosuku olulodwa lokuqeqeshwa okuphambene nesimiso sakho sokuqina masonto onke, uWakefield uncoma. Futhi uma ungakwazi ukuma ungenzi lutho, i-yoga emnene, yokubuyisela ibuye ibonakale "njengokuphumula."

Buyekeza kwe-