Eyona ndlela igqwesileyo yokuFumana kwiShedyuli yakho

Umxholo

• Ukuba uneMizuzu emi-2
• Ukuba uneMizuzu emi-5
• Ukuba unemizuzu eli-10
• Ukuba unemizuzu engama-30
• Ukuba unayo iyure okanye ngaphezulu
• Uphengululo lwe

Ukuba ucinga ukuba ukubuyiswa kokuzivocavoca kunceda kuphela iimbaleki okanye amagumbi obunzima abachitha iintsuku ezintandathu ngeveki kunye neeyure ezingenakubalwa besebenza kwimpilo yabo, lixesha lokuphumla ukuze ufunde iziseko. Ewe, iindlela zokubuyisela kwimeko yesiqhelo-ukusuka ekuqengqelweni amagwebu ukuya ekufumaneni-ukusebenza kakuhle ukuze kugcinwe ukukhathazeka kwesihlunu, kwaye bafumana iimbaleki kunye nabantu abenza umthambo mihla le ukuba babuyele kuqeqesho ngokukhawuleza. Kodwa ukubuyisela kwakhona kubalulekile ekunciphiseni iintshukumo zemihla ngemihla kunye nokuphucula ukulungelelaniswa komzimba. Ke nokuba uchitha uninzi lweentsuku zakho usesihlalweni, unokuxhamla ekuphumleni kancinci nasekuvuseleleni.

"Ukubuyiswa ayisiyiyo nje into yokuphepha ukukhathazeka. Imalunga nokubuyisa umzimba wakho ukuba ungathathi cala," utshilo umqeqeshi u-Aaron Drogozewski, isiseko se-RECOVER, istudiyo e-NYC esizinikele ekuncedeni uzive ungcono emva kokuzilolonga nangaphaya. "Xa umzimba ungekho kulungelelwaniso olufanelekileyo okanye ungalingani, amandla akho kunye nokunyamezela kuvame ukuphuma ngefestile kwaye umngcipheko wokulimala ukwanda," kusho uDrogozewski. "Ukuchacha kwakhona ayisiyokukhupha i-lactic acid kuphela, kodwa qiniseka ukuba ukuma kwakho kwindawo elungileyo." (Idibeneyo: I-Yoga Poses yokuLungisa "i-Smartphone" yakho yokuma kunye ne "Tech Neck")

Musa ukuvumela umbono wokongeza enye into kuluhlu lwakho lokomelela kukwenza uluvo lwakho, nangona kunjalo. Ukunikezela nje imizuzu embalwa ngosuku ukuzolula okanye ukuqengqeleka kusabonelela ngezibonelelo zomzimba. Njengokusebenza kwakho, ukungqinelana nemicimbi yakho yokubuyisela kwimeko yesiqhelo. Nantsi indlela yokufumana ixesha layo, ngaphandle kweshedyuli yakho.

Ukuba uneMizuzu emi-2

Qengqeleka! Uphando luye lwabonisa ukuba ukuqengqeleka kwegwebu kunokunceda ukunciphisa ukulibaziseka kwe-muscle soreness (DOMS), oko kukuthi, ukuphumelela uziva usuku okanye ezimbini emva kokusebenza nzima.

Ukusebenza ngokwenyani iikinks, uDrogozewski ucebisa ukunqumama kwindawo ebungqindilili kangangemizuzwana embalwa, endaweni yokuqengqeleka rhoqo. Ngokomzekelo, abasebenzi bedesksi banokuzuza ngokufanelekileyo ngokuxhoma kwi-roller ye-foam ebekwe kwicala le-hip yabo (eyaziwa ngokuba yi-TFL, okanye i-tensor fascia latae), umthombo oqhelekileyo wokungakhululeki.

Khetha iroller foam eshukumayo, enje ngeHyperice Vyper 2.0 okanye iHypervolt, isixhobo esitsha sokubuyisa ngesandla, ukuba ufuna nyani ukuvuselela izibonelelo. Ukungcangcazela kuthumela umyalezo oqinileyo kwinkqubo ye-nervous system ukufumana igazi kunye nokukhupha i-lactic acid, utshilo uKamraan Husain, DC, oyingcali yokufumana kwakhona indlu eTone House e-NYC. Oku kuluncedo ngakumbi kumntu owele nje umgca wokugqibela, otyumkileyo ukuzilolonga, okanye umntu ohleli okanye omi ixesha elide.

Ukuzivocavoca ngamandla okanye ukuhlala kwindawo engashukumiyo kunokunciphisa ukuhamba kwegazi kwiindawo ezithile zomzimba, utshilo u-Husain. Kwaye ukugubungela amagwebu kukonyusa ukuhamba kwegazi. Uthi: "Ukuhamba kwegazi okungaphezulu, oksijini eninzi, ubuncinci kunye ne-lactic acid, kwaye kokukhona uya kuba nakho ukuphatha kwaye ulwe naziphi na izithuko emzimbeni wakho," utshilo.

Ukuba uneMizuzu emi-5

Thatha ixesha lokuzolula ukuphucula uluhlu lwakho lokuhamba. Ngelixa ii-static stretches zihlala zisebenza kakuhle kwindawo yakho yasemva kokuzilolonga, imizuzwana embalwa engama-30 ibambe imini yonke inokunceda umzimba wakho ukuba ufikelele kwimowudi yokubuyisela. Kwaye ufuna imizuzu embalwa yokwenza, utshilo uDrogozewski.

Zama ezi zintathu zilula zilula ukunceda ukulungisa ukuma kwakho (ukuchasana nalabo abazingelayo, amagxa ajikelezayo). Nantsi indlela yokwenza:

Icala-Yolula kwiPosi yoMntwana

• Qala ngokuma komntwana ngeengalo ezolulelwe phambi kwakho emgangathweni.
• Faka i-pelvis phantsi ukuze usebenze iilats zakho (izihlunu ezikhulu zomqolo ophakathi-osezantsi), kwaye uhambe izandla uye kwelinye icala, uziva usolulele kwelinye icala lomzimba. Bamba, uze uphinde kwelinye icala.

Ukolula kwesifuba usebenzisa isakhelo soMnyango

• Inyathelo ngaphakathi emnyango kunye neengalo zombini ezolulelwe emacaleni, izandla ngokuchasene nesakhelo.
• Ngelixa izandla zihlala zityaliwe emacaleni kwesakhelo, thatha inyathelo okanye amabini emnyango ukuze uve ukolula esifubeni sakho. Gcina imilenze yakho kunye nomxholo osebenzayo.

Ukuma kweCobra

• Lala ngesisu phantsi kwaye imilenze yolulwe yade emva kwakho, iincopho zeenyawo emgangathweni. Hug iingqiniba kumzimba osecaleni kunye neentende macala phantsi kwamagxa.
• Yolula iingalo ukuphakamisa isifuba phantsi, uqaphele ukugcina amathanga neenyawo zityaliwe. Bamba imizuzwana emi-2, emva koko uphumle kwaye uphinda-phinda i-10 ukuya kwi-15 reps.

Ukuba i-tight hip flexers yingxaki yakho (eqhelekileyo kubagijimi), zama la manyathelo:

Imbaleki uLunge

• Guqa ngedolo lasekunene phambili, idolo lasekhohlo libuyele umva, ngaphezulu kwenyawo lasekhohlo liphumle emhlabeni.
• Tuck isinqe ngaphantsi kwaye ubandakanyeke kubengezela njengoko uhambisa ubunzima kancinci phambili. Kufuneka uzive ukolula esinqeni. Finyelela kwiingalo ngaphezulu.
• Phinda ubuye ngesandla sasekhohlo ukuze ubambe unyawo lwasekhohlo, kwaye ucofe unyawo lwasekhohlo emhlabeni ukuya nzulu ukuzolula. (Olu lolunye lweendlela ezisithoba ekufuneka uzenzile emva kokwenza njalo.)

IHamstring esebenzayo Yolula

• Lala ngomqolo ngomlenze omnye uthe nkqo emoyeni, usebenzisa izandla ukuxhasa umlenze. Yenza i-quad yakho ukuze i-hamstring yakho ivuleke. Gcina imizuzwana engama-30, uze utshintshe amacala.

Ibhulorho yeGlute

• Ukulala ngokuguqa ngamadolo kugobileyo, ububanzi be-hip ububanzi, kunye neenyawo ezicaba phantsi.
• Ukugcina i-abs ibandakanyeka, phakamisa isinqe phantsi kwaye ucinezele i-glutes. Phakamisa iinzwane, ucinezele izithende emgangathweni ukuze uzinze. (Nantsi into ekufuneka uyenzile xa i-hip flexors yakho ibuhlungu kwi-AF.)

Ukuba unemizuzu eli-10

Yiya kwinkqubo yamanyathelo amathathu eya kuthi incede usete umzimba wakho ngcono iipatheni zakho zentshukumo. Okokuqala, i-foam iqengqele iqela le-muscle, emva koko wolule iqela elifanayo le-muscle, uze wenze iintshukumo ezimbalwa zamandla ezijoliswe kwezo ndawo.

Ukuqala kwiroli kuya kufumana igazi kunye neoksijini kwiindawo ezixineneyo, utshilo uHusain.Oku kufudumeza izihlunu zakho kwaye emva koko, xa wolula, ungaluphucula ngokulula uluhlu lwazo lokuhamba. Emva kokuzolula, ukusebenza ngakumbi ekunyuseni amandla okusebenza okunyanzelekileyo kwiqela elichaseneyo lemisipha kuya kunceda ukungqinisisa le ndawo iqinileyo (kwaye ihlala ibuthathaka). Oku kunceda zonke izihlunu zakho zisebenze kunye ngokufanelekileyo, utshilo. (Eyeleleneyo: U-Anna Victoria Wabelane ngeMithambo eyi-8 ebalulekileyo ukulungisa ukungalingani koMzimba oQhelekileyo)

Umzekelo, ukuba uziva ubuhlungu emagxeni nasentanyeni, nika le nkqubo ngokuzama ukukhupha i-lats zakho, emva koko ubambe ukolula kwindawo yomntwana. Yisongele ngebhendi yokuxhathisa yokutsala: Ngeengalo ezolulwe phambi kwakho, tsala ibhendi yokuxhathisa xa usenza izihlunu zakho zangasemva.

U-Husain ucebisa ukuba ugxininise kwindawo enye yomzimba ngosuku ngalunye kulo mqulu, ukolula, ukomeleza ukulandelelana. Khetha naziphi na izihlunu eziziva ziqinile ngaloo mini, okanye ukuba uthanda ukugxila kwilungu elithile lomzimba ngokuzilolonga, yenza lo msebenzi wokubuyisela kubusuku obungaphambili, ugxininise kwimisipha oya kusebenza ngayo ngosuku olulandelayo. Ngaphambi komhla womlenze, umzekelo, bamba ibhendi ye-booty kwaye usebenze ezo glutes kunye namathanga.

Ukuba unemizuzu engama-30

Nyusa ukubala kwamanyathelo akho ngokuhamba ujikeleze ibhloko ukuze igazi lakho libaleke kwaye izihlunu zisebenze, okanye uzame izixhobo zokubuyisela kwinqanaba elilandelayo.

"Ukufumana inkqubo ye-lymphatic ihamba kunye nokugungxula inkunkuma, ukuhamba kakuhle kwemizuzu engama-30 ngesantya esiphakathi kulula kodwa kusebenza," utshilo uDrogozewski. Oku kuyakugcina ulwelo luhamba kuwo wonke umzimba kunye nezakhamzimba ezifikelela kwiiseli zakho, zombini ezo zibalulekile kulungelelwaniso lwemisipha kunye nokubuyisa. (Funda ngakumbi malunga neengcebiso zesondlo ezinokunceda ukukhawulezisa ukuchacha.)

Ukuba ungathanda ukuba netekhnoloji yokubuyisela kwimeko yesiqhelo (esele ihambile, iBTW) ikwenzele umsebenzi, cinga ngokufumana ugqirha okanye umthambo oneebhutsi zoxinzelelo (intandokazi phakathi kwabadlali beembaleki) okanye ukhuthazo lombane (okanye i-e-stim) unyango olukhoyo. Izitudiyo zokuba sempilweni ngakumbi nangakumbi (iTone House, Mile High Run Club, RECOVER, zonke zikwi-NYC) zibonelela ngonyango lokucinezelwa njengenxalenye yeeshedyuli zabo eziqhelekileyo. Isebenza njani: Iibhutsi ezinkulu ezinamacala asonge umlenze wakho ukusuka emaqatheni ukuya ehipheni njengomkhono woxinzelelo lwegazi. Umoya uhambahamba ebhuthini ukuze uphulule izihlunu emilenzeni yakho, ususe umzimba wakho kwimveliso yenkunkuma, njenge-lactic acid, kunye nokuhambisa igazi lakho ngakumbi. Imvakalelo entle yasezulwini xa ukhathazekile.

I-E-stimular lolunye ukhetho oluhlala lukhona kwiiofisi zonyango okanye iiseshoni zonyango. Ibandakanya iziqwengana zovuselelo zombane ezifakwe kwimisipha eyahlukeneyo ukuze zenze isivumelwano ngokukhawuleza. Isebenza kakuhle kwimisipha ethile eqinileyo okanye engasebenziyo, utshilo uDrogozewski, kodwa hayi umzimba wakho uphela. (Ngoku, unokuzama i-e-stim kubutofotofo bekhaya lakho njengenxalenye yenkqubo yesixhobo sokubuyisela.)

Ukuba unayo iyure okanye ngaphezulu

Ungavumeli isihendo seNetflix sokuzinkcinkca ukuba sikuhende kulo lonke usuku lomsebenzi we-zero. Nokuba lusuku lokuphumla, kuya kufuneka unyathele.

“Usuku lokuphumla luqondwa gwenxa njengosuku lokungenzi nto, kodwa ngosuku lokuphumla, kusabalulekile ukuhamba,” utshilo u-Husain. "Xa unentshukumo engaphezulu, unokuhamba kwegazi okungaphezulu. Ke ukuba wenza squats ngomso, yenza into namhlanje ukwenza ukuba inyonga ihambe, njengokuhamba ujikeleze indlu yakho nebhanti ejikeleze imilenze yakho." (Funda nzulu: Uyisebenzisa kanjani iMihla yokuPhumla eSebenzayo yokufumana uMsebenzi oNinzi kuwe)

Iintsuku zokuphuma kwindawo yokuzivocavoca ikwalixesha elifanelekileyo lokungena kwisitudiyo seyoga ukuze wolule ngakumbi. Izibonelelo zokucamngca, ngakumbi ukugxila kumphefumlo wakho, zikwabonelela ngentlawulo eqinileyo yokubuyisela. "Ukulungiswa komzimba wakho kwinqanaba lokuphumla kunye nokwemba," utshilo uDrogozewski, kwaye ukucamngca kunokukunceda ufike ngokukhawuleza. (I-BTW, nantsi eyona nto usuku lokugqibela lokujonga kwakhona lubonakala ngathi.)

Ezinye iindlela ezithatha ixesha elininzi, kodwa oh-so-relaxing zokunceda izihlunu zakho ukuba zibuyele zibandakanya ukuhlamba ityuwa ye-Epsom (nangona inzululwazi ithi oku kunempembelelo ye-placebo kuneyebhayoloji), i-sauna ye-infrared, iibhabhu ezibandayo, okanye imidlalo. ukuphulula oko kuya kulungisa nakuphi na ukungavisisani.

Nokuba ukhetha ukubuyela phi, chola nje. "Ungazikhathazi ngale nto uyenzayo kufanele yenza, kwaye ugxininise kwinto oyenzayo unako yenza ngaloo mzuzu-qalisa kancinane yaye xa unexesha yakha phezu kwayo,” utsho njalo uDrogozewski ngengqondo ephilileyo yokuchacha.” Intetho yakhe ithi: “Intwana yento ilunge ngakumbi kunezinto ezininzi nje ezingenamsebenzi.”

Uphengululo lwe