Indlela Engcono Kakhulu Yokuthola Umsebenzi Ohlelweni Lwakho

-Delile

• Uma Unemizuzu emi-2
• Uma Unemizuzu emi-5
• Uma Unemizuzu eyi-10
• Uma Unemizuzu engama-30
• Uma Unehora Noma Ngaphezu
• Buyekeza kwe-

Uma ucabanga ukuthi ukutakula kokujima kusebenzela kuphela abasubathi abangochwepheshe noma abajwayelekile begumbi lesisindo abachitha izinsuku eziyisithupha ngesonto namahora angenakubalwa besebenza ngokuqina kwabo, sekuyisikhathi sekhefu ukuze ufunde okuyisisekelo. Yebo, izindlela zokululama-kusukela ekugoqeni amagwebu kuze kube ekutholeni ukubhucungwa komzimba ukuze kugcinwe ukucasuka kwemisipha, futhi zibenza abasubathi kanye nabahamba ejimini nsuku zonke babuyele ekuqeqeshweni ngokushesha. Kodwa ukululama kubalulekile futhi ukuze kube lula ukunyakaza kwansuku zonke nokuthuthukisa ukuqondana komzimba. Ngakho-ke noma uchitha iningi lezinsuku zakho esihlalweni, ungazuza ekuphumuleni okuncane nokululama.

"Ukululama akukhona nje ukugwema ubuhlungu. Kumayelana nokubuyisela ukuma komzimba wakho ekungathathi hlangothi," kusho umqeqeshi u-Aaron Drogozewski, umsunguli we-RECOVER, isitudiyo sase-NYC esizinikezele ekusizeni ukuthi uzizwe ungcono ngemva kokuzivocavoca nangale kwalokho. "Uma umzimba ungekho esimeni esifanele noma ungalingani, amandla akho nokukhuthazela kuvame ukuphuma ngewindi futhi ingozi yokulimala iyanda," kusho uDrogozewski. "Ngakho ukululama akukhona nje ukukhipha i-lactic acid, kodwa ukuqinisekisa ukuthi ukuma kwakho kusendaweni enhle." (Okuhlobene: I-Yoga ifuna ukulungisa isimo sakho se- "Smartphone" kanye ne- "Tech Neck")

Ungawuvumeli umqondo wokwengeza omunye into ohlwini lwakho lwezinto okufanele uzenze iyakuqeda amandla, nokho. Ukunikezela imizuzu embalwa ngosuku ukuzelula noma ukugingqa kusanikeza izinzuzo zomzimba. Njengokuzivocavoca kwakho, ukuhambisana nezindaba zakho zokutakula kakhulu. Nakhu ukuthi ungasithola kanjani isikhathi saso, ngaphandle kwesheduli yakho.

Uma Unemizuzu emi-2

Qalisa! Ucwaningo luye lwabonisa ukuthi ukugoqa igwebu kungasiza ekudambiseni ukubambezeleka kobuhlungu bemisipha (DOMS), okuwukuthi ubuhlungu obuzwayo usuku noma ezimbili ngemva kokuzivocavoca okunzima.

Ukuze usebenze kahle ama-kinks, uDrogozewski uphakamisa ukumisa isikhashana endaweni eqinile kakhulu imizuzwana embalwa, kunokuhlala ugoqa njalo. Isibonelo, izisebenzi zedeski zingazuza kangcono ngokuhlala kurola wegwebu obekwe eceleni kwezinqulu zabo (okwaziwa nge-TFL, noma i-tensor fascia latae), umthombo ovamile wokungakhululeki.

Khetha iroller foam edlidlizayo, efana neHyperice Vyper 2.0 noma iHypervolt, ithuluzi lokuthola kabusha ngesandla elisha sha, uma ufuna ngempela ukuvuselela izinzuzo. I-Vibration ithumela umyalezo oqinile ohlelweni lwezinzwa oluphakathi ukuze igazi ligeleze futhi likhiphe i-lactic acid, kusho uKamraan Husain, D.C., onguchwepheshe wokululama endlini eTone House e-NYC. Lokhu kusiza kakhulu kumuntu osanda kweqa umugqa wokuqeda, wachitha ukuzivocavoca, noma ngisho nomuntu obehleli noma omile isikhathi eside.

Ukuvivinya umzimba kakhulu noma ukuhlala umile kunganciphisa ukugeleza kwegazi kuya ezingxenyeni ezithile zomzimba, kusho uHusain. Futhi ukugoqa amagwebu kukhuphula lokho kugeleza kwegazi. "Uma ukhuphuka igazi eliningi, une-oxygen eningi, unobuhlungu obuncane ne-lactic acid, futhi kulapho uzokwazi ukuphatha nokulwa nanoma yikuphi ukuhlambalazwa emzimbeni wakho," esho.

Uma Unemizuzu emi-5

Thatha isikhathi ukwelula ukuthuthukisa ububanzi bokunyakaza kwakho. Nakuba ukwelula okumile kuvame ukusebenza kangcono ekupholiseni kwakho kwangemuva kokujima, ukubamba imizuzwana engama-30 usuku lonke nakho kungasiza umzimba wakho ukuthi ufinyelele kumodi yokutakula. Futhi udinga nje imizuzu embalwa ukuze uzenze, kusho uDrogozewski.

Zama lokhu kunweba okulula okulula ukusiza ukulungisa ukuma kwakho (ukuphikisana nalabo abagobile, amahlombe ayindilinga). Nakhu ukuthi ungakwenza kanjani:

Ukweqa Okuseceleni Ekubhekeni Kwezingane

• Qala ngokuma kwengane ngezingalo ezelulwe phambi kwakho phansi.
• Faka i-pelvis ngaphansi ukuze usebenzise ama-lats akho (imisipha emikhulu ye-back-middle back yakho), bese uhamba izandla uye kolunye uhlangothi, uzwe welula phansi umzimba ohlangothini oluhlukile. Bamba, bese uphinda ngakolunye uhlangothi.

Ukunwebeka Kwesifuba Ngokusebenzisa Uhlaka Lomnyango

• Ngena ngaphakathi kwesicabha izingalo zombili ezilulelwe ezinhlangothini, izandla zibhekene nohlaka.
• Ngenkathi izandla zihlala zitshalwe ezinhlangothini zohlaka, thatha igxathu noma ezimbili emnyango ukuze uzwe ukunweba esifubeni sakho. Gcina imilenze yakho nomgogodla wakho ubandakanyekile.

Cobra Pose

• Lala ngesisu phansi imilenze yelulelwe isikhathi eside ngemuva kwakho, iziqongo zezinyawo ziphansi. Izindolomba zokugoqa emzimbeni ohlangothini ezinezintende ngapha nangapha ngaphansi kwamahlombe.
• Qondanisa izingalo ukuphakamisa isifuba phansi, qaphela ukugcina amathanga nezinyawo kutshaliwe. Bamba imizuzwana emi-2, bese uphumule bese uphinda ama-reps ayi-10 kuye kwangama-15.

Uma iminyango eqinile ye-hip iyinkinga yakho (ejwayelekile yabagijimi), zama lokhu kuhamba:

Lunge lomgijimi

• Guqa ngedolo langakwesokudla phambili, idolo langakwesokunxele linwetshiwe emuva, ngaphezulu konyawo lwesobunxele luhlala phansi.
• Faka i-pelvis ngaphansi bese ubamba ama-glutes njengoba uhambisa isisindo phambili kancane. Kufanele uzwe ukwelula enqulwini. Finyelela izingalo phezulu.
• Buyela emuva ngesandla sobunxele ukuze ubambe unyawo lwesokunxele, bese ucindezela unyawo lwesokunxele ubheke phansi ukuze ujulise ukwelula. (Lokhu kungenye yezindlela eziyisishiyagalolunye zokwenziwa ngemuva kokugijima ngakunye.)

I-Hamstring Stretch Esebenzayo

• Lala ngomhlane umlenze owodwa uqonde phezulu emoyeni, usebenzisa izandla ukusekela umlenze. Faka i-quad yakho ukuze umsipha wakho ukhululeke. Bamba imizuzwana engama-30, bese ushintsha izinhlangothi.

IGlute Bridge

• Lala ubheke phezulu uguqe ngamadolo, ububanzi be-hip bubekiwe, nezinyawo ziyisicaba phansi.
• Ukugcina i-abs ibambekile, phakamisa ama-hips phansi bese ucindezela ama-glutes. Phakamisa izinzwane, ucindezela izithende phansi ukuze uthole ukuzinza okwengeziwe. (Nakhu okunye okufanele ukwenze lapho i-hip flexors yakho ibuhlungu i-AF.)

Uma Unemizuzu eyi-10

Hamba ngenqubo yezinyathelo ezintathu ezizosiza ukusetha kabusha umzimba wakho ukuze ube ngcono amaphethini akho okunyakaza. Okokuqala, igwebu ligingqa iqembu lezicubu, bese welula iqembu elifanayo lemisipha, bese wenza ukunyakaza kwamandla okunamandla okukhomba lezo zindawo.

Ukuqala ku-roller kuzothola igazi eliningi ne-oxygen ezindaweni ezixineneyo, kusho uHusain.Lokhu kufudumeza imisipha yakho bese kuthi, uma welula, ungalithuthukisa kalula ibanga lokunyakaza kwabo. Ngemuva kokuzelula, ukusebenza ngokunyakaza kokusebenza okugxile kakhulu eqenjini lemisipha eliphikisayo kuzosiza ukumelana nale ndawo eqinile (futhi evame ukuba buthakathaka). Lokhu kusiza ukuthi yonke imisipha yakho isebenze ndawonye ngokuphumelelayo, uthi. (Okuhlobene: U-Anna Victoria Wabelana Ngokuzivocavoca Okubalulekile Okungu-8 Kokulungisa Ukungalingani Komzimba Ojwayelekile)

Isibonelo, uma uzizwa ubuhlungu emahlombe nasentanyeni yakho, zama le nqubo ngokukhipha ama-lats akho, bese ubamba ukuma kwengane. Isonge ngebhande lokumelana nokuyihlukanisa: Ngezingalo ezinwetshiwe phambi kwakho, donsa ibhande lokumelana lihlukanise njengoba uhlanganisa imisipha yakho yangemuva.

U-Husain uphakamisa ukugxila endaweni eyodwa yomzimba usuku ngalunye kulo mqulu, ukwelula, ukuqinisa ukulandelana. Khetha noma imiphi imisipha ezizwa iqinile ngalolo suku, noma uma uvame ukugxila engxenyeni ethile yomzimba ngokuzivocavoca, yenza lo msebenzi wokutakula ubusuku obandulelayo, ugxile emisipheni ozosebenza ngayo ngosuku olulandelayo. Ngaphambi kosuku lomlenze, isibonelo, thatha ibhande le-booty futhi usebenze lawo ma-glutes namathanga.

Uma Unemizuzu engama-30

Khuphula isibalo sakho sezinyathelo ngokuhamba uzungeze ibhulokhi ukuze igazi lakho ligeleze nemisipha isebenze, noma zama amathuluzi wokutakula esezingeni elilandelayo.

"Ukwenza uhlelo lwe-lymphatic luhambise futhi lususe imikhiqizo kadoti, ukuhamba kahle imizuzu engu-30 ngesilinganiso esilinganisiwe kulula kepha kuyasebenza," kusho uDrogozewski. Lokhu kuzogcina uketshezi luhamba emzimbeni wonke nezakhamzimba zifinyelela kumaseli akho, zombili ezibalulekile ekuzivumelaniseni nasekululameni kwemisipha. (Funda kabanzi ngamathiphu okunomsoco angasiza ukusheshisa ukutakula.)

Uma ungathanda ukuba nobuchwepheshe bokutakula (obusuka kude, i-BTW) ikwenzele umsebenzi, cabanga ukuthola owelapha ngokomzimba noma wokuzivocavoca onamabhuthi okucindezela (intandokazi phakathi kwabasubathi bama-marathon) noma ukugqugquzela ugesi (noma i-e-stim) Ukwelashwa okutholakalayo. Izitudiyo zokuqina ezengeziwe (i-Tone House, i-Mile High Run Club, i-RECOVER, zonke e-NYC) zihlinzeka ngokwelashwa kokucindezela njengengxenye yeshejuli yazo evamile. Isebenza kanjani: Amabhuzu amakhulu, ahlanganisiwe asonga umlenze wakho kusuka eqakaleni kuya enqulwini njengomkhono wegazi. Umoya uhamba kulo lonke ibhuthi ukuze uhlikihle imisipha emilenzeni yakho, ususe udoti emzimbeni wakho, njenge-lactic acid, nokwenza igazi lakho lihambe kakhulu. Umuzwa wasezulwini omuhle uma unosizi.

I-E-stim enye inketho evame ukutholakala emahhovisi e-chiropractor noma ngezikhathi zokwelashwa ngokomzimba. Kubandakanya ama-patches okukhuthaza e-elekthronikhi anamathiselwe emisipheni ehlukene ukubenza bavumelane ngokushesha. Isebenza kahle kwimisipha ethize eqinile noma engabambisani, kusho uDrogozewski, kepha hhayi umzimba wakho wonke. (Manje, ungazama ama-e-stimuli enduduzo yekhaya lakho njengengxenye yendlela yethuluzi lokutakula.)

Uma Unehora Noma Ngaphezu

Ungavumeli ukulingwa kwama-binges we-Netflix kukuhehe usuku lonke lomsebenzi ongasebenzi. Ngisho noma kuwusuku lokuphumula, kufanele uqhubeke nokunyathela.

“Usuku lokuphumula luchazwa ngokungeyikho njengosuku lokungenzi lutho, kodwa ngosuku lokuphumula, kusabalulekile ukuthutha,” kusho uHusain. "Uma unyakaza ngokwengeziwe, uba nokugeleza kwegazi okwengeziwe. Ngakho-ke uma wenza ama-squats kusasa, yenza okuthile namuhla ukwenza izinkalo zihambe, njengokuhamba uzungeze indlu yakho nebhande elizungeze imilenze yakho." (Funda kabanzi: Ungazisebenzisa Kanjani Izinsuku Zokuphumula Zokubuyisela Ukuze Uzuze Kakhulu Emsebenzini Wakho)

Izinsuku zokuphuma ejimini ziyisikhathi esihle futhi sokungena estudiyo se-yoga ukuze uzinwebele ngokujulile. Izinzuzo zokuzindla, ikakhulukazi ukugxila ekuphefumuleni kwakho, nakho kunikeza inkokhelo yokubuyiselwa okuqinile. "Umzimba wakho uyalungisa esigabeni sokuphumula nokugaya," kusho u-Drogozewski, futhi ukuzindla kungakusiza ukuthi ufike lapho ngokushesha. (BTW, lolu lubukeka kanjani usuku lokugcina lokutakula.)

Ezinye izindlela ezidinga isikhathi esithe xaxa, kodwa eziphumuza kakhulu zokusiza imisipha yakho ukuthi ilulame zihlanganisa ukugeza ngosawoti we-Epsom (nakuba isayensi ithi lokhu kunomphumela we-placebo kunowemvelo), i-sauna ye-infrared, amabhavu abandayo, noma inkundla yezemidlalo. massage ezoqeda noma yikuphi ukushuba.

Akunandaba ukuthi ukhetha ukululama kanjani, vele ululame. "Ungakhathazeki ngalokho wena kufanele yenza, futhi ugxile kulokho okwenzayo can yenza leso siqalo esincane futhi uma unesikhathi, wakhe phezu kwaso, "kusho uDrogozewski ngomqondo omuhle wokululama. Imantra yakhe:" Into encane ingcono kunento eningi. "

Buyekeza kwe-