Yintoni omele uyenze emva kokuzilolonga ngaphakathi kwemizuzu engama-30 elandelayo

Umxholo

• Yintoni omele uyenze emva kokuzilolonga
• Inyathelo 1: Yolula kwaye Roll
• Inyathelo 2: Hlamba kwaye utshintshe iimpahla zakho
• Inyathelo 3: Refuel for Recovery
• Uphengululo lwe

Kwihlabathi eligqibeleleyo, ndingagqiba ukuzilolonga ndiziva ndinamandla, ubuso bam bumenyezela kukubila kombethe. Ndingafumana ixesha elininzi lokuzilolonga okupholileyo kwaye ndikwazi ukuphuma nge-yoga poses ezimbalwa. Emva koko ndaye ndasela i-smoothie emnandi kunye ne-protein efanelekileyo kunye ne-carbs, kunye ne-waltz ngqo kwisitya esigcwele zonke iimveliso zam endizithandayo.

Ngokwenyani, uninzi lokuzivocavoca kundishiya ndirhafiswa ngobuso obubomvu, ukubila okuvuza, kwaye ngokukhawuleza - ukuyibeka kancinci. Ndisenokugoba ndichukumise iinzwane zam ndizibize ngokuba sisisongelo "kwiindawo ezipholileyo," ngaphambi kokutsiba kwishawa ebandayo kwaye ndishiye usuku ndingenanto esiswini kunye neenwele ezimanzi. Ayisiyiyo kanye le powusta yomntwana ukuba yenzeni emva kokuzilolonga.

Inkqubo egqibeleleyo yasemva kokuzivocavoca kulula ukuyithetha kunokwenza, kodwa ukuba ushiywe uzibuza ukuba wenze ntoni emva kokuzilolonga okanye wenze ntoni kuqala ukuba unexesha elilinganiselweyo, lukhona uncedo. Okokuqala, yazi ukuba imizuzu engama-30 yokuqala okanye njalo emva kokuzilolonga ihlala ibalulekile njengokuzilolonga. Indlela ochacha ngayo, ugcwalise i-refuel, kwaye uvuselele ubomi kunye nazo zonke izinto ezizayo oza kuzicela kumzimba wakho zifanelwe yindawo ephezulu kuluhlu lwakho lwezinto eziphambili.

Nazi izinto ezintathu eziphezulu onokuthi uzenze kwangoko(ish) emva kokujima kwakho. Ke, ukuba akukho nto uyenza, yenza oku.

Yintoni omele uyenze emva kokuzilolonga

Inyathelo 1: Yolula kwaye Roll

Into yokuqala ekufuneka uyenze "kwinto omele uyenze emva kokuzilolonga" kwi-ajenda: Yolula ngelixa izihlunu zakho zishushu. "Kufuneka wolule phambi kokuba izihlunu zibe nexesha lokuphola, nto leyo ethatha imizuzu engama-30 ukuya kwengama-40," utshilo uJordan D. Metzl, MD, ugqirha wamayeza ezemidlalo kwiSibhedlele soNyango olukhethekileyo kwisiXeko saseNew York. "Xa i-muscle ipholile, iyancipha, kwaye ukuba uzama ukuyikhulula, unokubangela ukulimala," utsho. (Eyeleleneyo: Yintoni ebaluleke ngakumbi: Ukuguquguquka okanye ukuHamba?)

UDkt Metzl uncoma ubuncinane imizuzu emihlanu yokwelula emva kokuzivocavoca okulandelwa yimizuzu emihlanu yokukhupha i-kinks kunye ne-foam roller yokubuyisela ngokufanelekileyo. "Imizuzu elishumi iyonke iyinyani kubantu abaninzi." Zama iTrigger Point Therapy GRID Foam Roller (Yithenge, $ 35, dickssportinggoods.com).

Inyathelo 2: Hlamba kwaye utshintshe iimpahla zakho

Njengokuhenda njengoko kunokuba njalo ukwenza ukosula ngokukhawuleza, kufuneka uhlambe emva kokuzilolonga - ngakumbi ukuba ucinga ngokuhlala kwiimpahla zakho zokuzilolonga ixesha elithile. Yonke into ejulukayo ekusebenzeni kwakho iya kubangela ukuba ibhaktheriya kunye nemvubelo yakhiwe, ngoko ke ukuba awuyikuhlamba, awuyikuzihlamba ezo bhugi kwaye unokuba nomngcipheko okhulayo kunye nosulelo, uDeirdre Hooper, MD, ugqirha wesikhumba I-Audubon Dermatology eNew Orleans, LA, exelelwe ngaphambiliImilo.

Kodwa konke akulahlekanga ukuba awukwazi ukuhlamba emva kokuzilolonga. "Ukuba awukwazi ukuhlamba, phuma kwimpahla emanzi ngokukhawuleza," utshilo uNeal Schultz, MD, ugqirha wesikhumba kwisiXeko saseNew York nomseki we-BeautyRx Skincare. "Babamba ukufuma okukhuthaza ukukhula kweentsholongwane, ibhaktiriya, ukungunda kunye nemvubelo, enokuthi imeme ulosuleleko lolusu okanye ibangele ukuqhuma," utshilo uGqirha Schultz. Ayizukuwenza umohluko nokuba uyatshintsha kwisithuba semizuzu emibini, emihlanu, okanye elishumi, kodwa musa ukulinda ixesha elingaphezulu kwesiqingatha seyure.

Ukuba ngenxa yesizathu esithile awukwazi ukuhlamba okanye ukulibala iimpahla ezongezelelweyo, uDkt Schultz ucebisa ukuthambisa ithawula ngamanzi kunye nokubetha umzimba wakho, uze ubambe ngethawula eyomileyo ukuze udibanise umswakama obuninzi ngokusemandleni kwi-pinch. “Intsholongwane ayinathuba lokuphindaphinda xa ususa ukufuma,” utshilo. (Kwezo meko, qiniseka ukuba unxibe umdlalo owamkelekileyo ukuba unxibe eofisini, nawo.)

Ukuba ukhathazeke ngakumbi malunga nokuqhekeka, kubaluleke kakhulu ukucoca ubuso bakho ngaphambili Ukuzivocavoca kunokuba usebenze emva kokuzilolonga. UGqr. Schultz ucebisa ukususa i-makeup yakho kwaye uhlambe ubuso bakho okanye uswayiphe ngokucoca.Zama ukuphosa into ekulula ukuyisebenzisa xa uhamba kwingxowa yakho yokuzivocavoca, enje ngeSweat Skin-Balancing Cleansing Towelettes (Thenga yona, $ 7, anthropologie.com). (BTW, ukuba ufuna ukunxiba i-makeup ngexesha lokuzilolonga, sebenzisa ezi mveliso ze-makeup-proof makeup.)

Inyathelo 3: Refuel for Recovery

Okokugqibela, kodwa ngokuqinisekileyo kuncinci kwisicwangciso sakho sokuba wenze ntoni emva kokuzilolonga kukuqinisekisa ukuba utya ngaphakathi kwemizuzu engama-30. "Oku kuyakwandisa ukubuyisela kwimeko yesiqhelo, kukunciphise ukukhathazeka kwemisipha, kwaye kukuncede usebenze ngcono ngexesha lokuzilolonga kwakho ngosuku olulandelayo," utshilo uMitzi Dulan, R.D. Ukutya kwePinterest: Uyicofa njani iNdlela yakho. "Ifestile yemizuzu engama-30 lelona xesha liphezulu lokuba ube nakho ukuqala ngokutsha nokuzalisa izihlunu," utshilo. Nangona, i-FTR, akufuneki ukuba ubheyile kwi-refueling ngenxa yokuba awukwazi ukubamba ukuluma de, yithi emva kwemizuzu engama-45. Jonga nje ukuba ufumane into esiswini sakho kwiiyure ezimbini emva kokusebenza kwakho, njengoko uphando lubonisa ukuba amandla omzimba wakho wokugcwalisa izihlunu ayancipha ngama-50 ekhulwini emva kwelo nqanaba.

Nokuba zithini na iinjongo zakho, umzimba wakho udinga ezi macronutrients ukuze ugcwalise i-refuel-ngakumbi iiprotheyini kunye neecarbohydrates. Olunye uhlobo lokutya okulungele ukutyiwa kubandakanya iFetton Farms iPistachio Chewy Bites, iOrganic Organic Fuel High Protein Milk Shake, okanye iGoodFoods 'Cranberry Almond Chicken Salad. Unokwenza into ngokwakho njengesaladi enee-chickpeas okanye i-omelet enemifuno ehlutshiweyo.

Uphengululo lwe