Izinto ezi-6 zokwazi ngokuSebenza ngeXesha lakho

Umxholo

• Ngaba usebenza ngeXesha lakho? Loluphi uhlobo lomthambo owenzayo olubalulekileyo
• ICardio ilunge ngaphezu koQeqesho lwaMandla
• Ukuzivocavoca ngaphandle kwexesha lakho akuyi kukhanyisa ukuhamba kwakho
• Kodwa Inokunceda Ngezinye Iimpawu
• Awunakufane wenzakale
• Kwaye intsebenzo yakho iya kuhlala iliDwala xa usebenza ngaphandle kwithuba lakho
• Uphengululo lwe

Ixesha lakho kunye nayo yonke into ezayo kunye nayo yanele ukwenza ukuba ufune ukulahla indawo yokuzivocavoca kwaye uhlale ebhedini nge-compress eshushu kunye nengxowa yeetships zetyuwa kunye neviniga. Kodwa loo ngxowa yeetshipsi ayenzi ukuba isisu sidumbise naziphi na izinto ezilungileyo-ngelixa ukubila okuhle kunokuba. Nantsi into ekufuneka uyazi malunga nokusebenza ngaphandle kwexesha lakho.

Ngaba usebenza ngeXesha lakho? Loluphi uhlobo lomthambo owenzayo olubalulekileyo

Ungasiphazamisi, uzifumanela ingqindi ngenxa nje yokufumana impundu yakho ejimini. Nawuphi na umthambo ungcono kunomnye-ingakumbi xa uzibophelele ekusebenzeni ngexesha lakho-kodwa ukuba ujonge ukufumana olona lungelelwaniso lokubila kwiinzame zakho, yenza lo msebenzi ube mkhulu kakhulu. "Umthambo ophezulu kakhulu unokukhulula i-endorphins eninzi, eyikhemikhali evakalelwa kukuba ikhutshwe kwiingqondo zethu xa sisenza," kusho u-Alyse Kelly-Jones, MD, i-ob-gyn kwi-Novant Health Mintview OB/GYN. Ii-Endorphins zinceda ekuthomalaliseni iintlungu kwaye zisuse i-prostaglandins, eziyimichiza eveliswa ngexesha lokuya exesheni (kwaye ngamanye amaxesha, njengaxa wenzakala) ezinokubangela ukudumba, izihlunu, iintlungu kunye nomkhuhlane. Ngoko okukhona ukhulula ii-endorphins, kokukhona usiba mbalwa iintlungu ozivayo. (Uya kufumana ezi nzuzo zisibhozo zoqeqesho lwe-HIIT ngaxeshanye.)

Esinye isizathu sokuya kwibhokisi yokutsiba ngaphezulu kweyoga? Iihomoni zesondo. Amanqanaba eprogesterone kunye ne-estrogen eneneni akwelona nqanaba liphantsi ngexesha lokuya exesheni, utshilo uKelly-Jones, kwaye oko kuthetha ukuba umzimba wakho uyakwazi ukufikelela kwiicarbohydrate kunye neglycogen ngokulula kunokuba zinako xa i-estrogen ikwixesha lonke eliphakathi (embindini womjikelo wakho ). Oko kuthetha ukuba isibaso esifunwa ngumzimba wakho ukuze sibe namandla ngokusebenzisa iseti eqinileyo sifumaneka lula, kwaye ungatyhala kakhulu ukuze ufumane uninzi lokugqabhuka okufutshane kweentshukumo ezikhawulezayo.

ICardio ilunge ngaphezu koQeqesho lwaMandla

Ukuba injongo yakho kukunciphisa iimpawu ze-PMS, ke iveki yexesha lakho kuxa kufaneleke ukuba ugxile ngakumbi kwitreadmill nangaphantsi kwebarbell. Uphando lubonisa ukuba kukho unxibelelwano ngokuthe ngqo phakathi komthamo we-aerobic kunye nobukhali beempawu ze-PMS: Xa umthambo wakho we-aerobic unyuka, iimpawu ze-PMS ziyehla. Kodwa xa izazinzulu zijonge ukubona ukuba kwenzeka into efanayo ngamandla e-anaerobic-ngoko, ukuqeqeshwa kwamandla-bafumene ukuba akukho nxu lumano olubalulekileyo phakathi kwezinto ezimbini eziguquguqukayo.

Ungayichazanga eyokuba ubushushu bomzimba wakho busezantsi xa usexesheni, ngenxa yokwehla kwehomoni. Oku kwandisa ixesha elithatha umzimba wakho ukuba udinwe, kwaye ungagcina ubushushu obuninzi ngaphandle kokudinwa inkqubo yakho ye-nervous central. Oko kuthetha ntoni kuwe: Ezo zithuba ze-sprint ziya kuziva zilula kunokuba zinjalo phakathi komjikelo. (Idibeneyo: Uyenza njani uninzi lweSprint Workout Workout)

Ukuzivocavoca ngaphandle kwexesha lakho akuyi kukhanyisa ukuhamba kwakho

Kwiintsuku ezimbalwa zokuqala, xa ixesha lakho lexesha lihlala linzima kakhulu, kuxa kunokwenzeka ukuba ubhukishe iklasi ye-TRX. Kodwa ukuba oko yinxalenye yendlela yakho yesiqhelo, oko kunokuhlawuleka ukuba uhambe. UKelly-Jones uthi ukuzivocavoca rhoqo, okuphakathi kunokunciphisa ukuhamba kwakho inyanga nenyanga, kuyenze ibe yindlela eqinileyo yokuthintela. Kungenxa yokuba "i-estrogen iyancipha xa amanqatha omzimba ehla, kwaye i-estrogen ivuselela ukukhula komgca wesibeleko [owuchitha xa usexesheni]," uyachaza. Inguqulelo: Ukuzilolonga rhoqo (kunye nokutya okusempilweni) kunokuthetha ukutyeba okuncinci komzimba, oko kuthetha ukuba kuncinci i-estrogen kunye nokuhamba kancinci kokuya exesheni.

Ngelishwa, iklasi ye-TRX ayizukuchaphazela ngokukhawuleza ukuhamba kwakho, utsho uKelly-Jones. Nje ukuba umjikelo uqalise, iya kuba yile nto uyiyo, utshilo. Ekubeni umgca wesibeleko sakho sele uqiniswe kwinyanga yonke, ngelixa ufumana ixesha lakho lihamba nje kwinkqubo yokuyichitha ngenxa yokuba awukhulelwe. Ukusebenza exesheni lakho ngekhe kutshintshe ukuba zinzima kangakanani izinto ngoku. (Kwakhona kubalulekile ukuqaphela: yonke into oyifunayo ukuyazi malunga nokwabelana ngesondo ngexesha lakho.)

Kodwa Inokunceda Ngezinye Iimpawu

Ukusebenza kwixesha lakho kunokukunceda ngezinye iimpawu, nangona kunjalo, njengaleyo isisu esibi kakhulu. “Njengoko ubila ngexesha lokuzilolonga, umzimba wakho uchitha amanzi, nto leyo enokuphelisa ukuqunjelwa,” utshilo uKelly-Jones. "Kukho [bekukho] nezifundo ezidibanisa inqanaba eliphezulu lokuqina komzimba kunye neempawu zePMS ezimbalwa." Umzekelo wenqaku: Uphando lupapashwe kwi Ijenali yeCrescent yezoNyango kunye nezeNzululwazi ngezebhayoloji kubonisa ukuba ukuba usebenza kathathu ngeveki, ngokukodwa ukwenza ixesha lokunyusa okufumana ukuphakama kwentliziyo yakho, ngoko iimpawu ezinjengentloko, ukukhathala, kunye nentlungu yesifuba kunokunciphisa.

Awunakufane wenzakale

Ewe, luluvo olulungileyo ukucudisa kwiseshini esemgangathweni ye-HIIT xa usebenza kwixesha lakho. Kwaye hayi, akukho sizathu sokukhathazeka malunga nokwanda komngcipheko wokulimala. "Ukuhlengahlengisa umsebenzi wakho ngelixa unexesha lakho kuyintsomi," utshilo uKelly-Jones. Yonke into ngumdlalo olungileyo, ngaphandle kokuba wopha kakhulu kwaye usiba ne-anemic. Emva koko unokuziva udiniwe, "ke ngekhe ukwazi ukuhamba nzima njengoko uqhele ukwenza.

Uphando luyamxhasa: Nangona izazinzulu ziye zafumanisa ukuba abafazi banokufumana ukulimala kwe-ACL kwiindawo ezithile zomjikelo wabo, loo mngcipheko uyanda ngexesha lesigaba sangaphambi kokuvuthwa, apho i-hormone iqala ukuveliswa kwakhona, ama-ovari avuselelwe, kunye ne-ovarian. i-follicle iqala ukukhula. Oko kwenzeka rhoqo ukusuka kwiintsuku ezili-9 ukuya kwezili-14 kumjikelo weentsuku ezingama-28, ke ewe, kusemva kokuba ufumane ixesha lakho (usuku lokuqala lwexesha lakho kuthathwa njengosuku lokuqala lokuya esikhathini, uKelly-Jones uyachaza).

Ungakhankanyi ukuba, nangona umngcipheko wokulimala kowesifazane uphezulu, uphando lubonisa ukuba uqeqesho lwe-neuromuscular lunokunciphisa loo mngcipheko kwisiqingatha. Abaphandi bafumanisa ukuba umngcipheko uyanda kuba kukho umahluko kwindlela amadolo amabhinqa ahamba ngayo ngexesha lokuya esikhathini xa kuthelekiswa ne-ovulation. Kodwa uTimothy E. Hewett, Ph.D. (ngubani ofunda isiphumo sokuya esikhathini ekulimaleni ngaphezulu kweminyaka eyi-15), wafumanisa ukuba xa iimbaleki zifundiswa ukunciphisa umthwalo emadolweni nasezinqeni kunye nokwakha amandla kunye nokulungelelanisa, inqanaba lokulimala kwe-ACL, ukulimala kweqatha, kwaye iintlungu zentloko ziwa ngama-50 ukuya kuma-60 epesenti. Ukomeleza nje kunye nokufunda ukuhambisa umzimba wakho ngokufanelekileyo ngelixa uzilolonga kunokunceda-ixesha okanye hayi. (Idibeneyo: Ngaba kubalulekile ukuba yeyiphi iodolo oyenzayo yokuzivocavoca kuZilolonga?)

Ngamanye amagama, ungoyiki kwaye uqhubeke nokuzonwabisa okufana ne-badass self yakho.

Kwaye intsebenzo yakho iya kuhlala iliDwala xa usebenza ngaphandle kwithuba lakho

Ngaphandle kokuba wopha kakhulu, njengoKelly-Jones okhankanywe ngasentla, akunakwenzeka ukuba ukusebenza kwakho kuchaphazeleke. Emva kokuvavanya iimbaleki ezingama-241 ezikhethekileyo malunga nokuba umjikelo wazo wokuya exesheni ubuchaphazele njani ukusebenza kwazo, abaphandi baqaphele ukuba malunga neepesenti ezingama-62 zabo babecinga ukuba ukuzilolonga kwabo kwakulungile xa benamaxesha abo xa kuthelekiswa naxa bengazange. (Kwaye, iipesenti ezingama-63 zabo bathi iintlungu zabo zinciphile ngexesha loqeqesho kunye nokhuphiswano ngokuchasene nexesha lokubuyisela. . Olunye uhlolisiso olwenziwa kwiYunivesithi yaseWest Virginia lwafumanisa ukuba, xa luhlalutywa kwisiqingatha sokuqala nesesibini semijikelo yazo yokuya exesheni, iimbaleki ezingamabhinqa zisaqhuba kakuhle exesheni njengoko zazisenza xa zingekho. Ke qhubeka ubambe ezo sneaks-lixesha lokuqala ukubila.

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