Uqeqesha njani umzimba wakho ukuba uzive ungaphantsi kweentlungu xa usebenza

Umxholo

• 1. Sela ikofu ngaphambi kokufunda.
• 2. Ukuzivocavoca ekukhanyeni kwemini.
• 3. Ukubila nabahlobo.
• 4. Yandisa ubunzulu.
• 5. Sela iglasi yewayini.
• 6. Lala okosana.
• Uphengululo lwe

Njengomfazi okhutheleyo, awungowasemzini kwi-postworkout aches and pains. Ewe, kukho izixhobo ezikhulu zokubuyisela kwimeko yakho ukuxhomekeka, njengama-roller roller (okanye ezi zixhobo zintsha zokubuyisa) kunye nebhafu eshushu. Kodwa khawufane ucinge ukuba unokuqeqesha umzimba wakho ukuba udambe iintlungu ngokwawo kwaye uqalise (kunye nokukhawuleza) inkqubo yokuphilisa.

Ngokwezifundo zamva nje, unako. Nanini na xa wonzakele — ukuba buhlungu kwezihlunu kubandakanya-inkqubo yakho ikhupha ii-peptides zendalo, utshilo uBradley Taylor, Ph. D., umphandi wentlungu engapheliyo kunye nonjingalwazi wezomzimba kwiYunivesithi yaseKentucky College of Medicine. Ezi zinto, eziquka i-endorphins yokuziva ulungile, zibambelela kwii-opioid receptors ezisengqondweni, zithomalalisa iintlungu zakho kwaye zikwenza uzive ugxile kwaye uzolile.

Ukuba ukhe wawa ngexesha lobaleka kwaye umangaliswe kukuba uziva ungakhululekanga kwisithuba seemayile ezimbalwa ezilandelayo, umzekelo, lowo ibingumzekelo wamandla akho okuphilisa endalo emsebenzini; Iikhemikhali ezikhusela iintlungu zikhukula ingqondo yakho kunye nentambo yakho yomgogodla, emva koko ukhusele umzimba wakho kwintlungu kunye ne-hyperfocus ingqondo yakho.

Iingcali zifumanisa ukuba sinegunya lokulawula le mpendulo kunokuba besicinga, oko kuthetha ukuba zikhona iindlela zokucofa kwezi ntlungu zokomeleza amandla abo nanini na xa ufuna. Nantsi into esiyaziyo ngoku.

1. Sela ikofu ngaphambi kokufunda.

I-caffeine inciphisa intlungu yemisipha, ikuvumela ukuba uziqhube ngakumbi kwindawo yokuzivocavoca, uphando olutsha lubonisa. Abantu abasebenzisa eli xabiso kwiikomityi zekofu ezimbini ukuya kwezintathu phambi kokuhamba ngebhayisikile nzima kangangemizuzu engama-30 baxele ukuba baziva kabuhlungu kwimisipha yabo ye-quad kunaleyo ingenayo icaffeine, ngokophando olwenziwe kwiYunivesithi yaseIllinois eUrbana-Champaign.

"I-caffeine ibophelela kwi-adenosine receptors, ezifumaneka kwiindawo zengqondo ezilawula intlungu," kusho uRobert Motl, Ph.D., umphandi okhokelayo. Ucebisa ukuba usele ikomityi okanye ezimbini ngeyure ngaphambi kokuba uzilolonge.

2. Ukuzivocavoca ekukhanyeni kwemini.

Imitha ye-UV inyusa imveliso yemizimba yakho yee-neurotransmitters, ezinye zazo ezinokukunceda ukuba ungakhululeki. Intlungu ebuyayo yancitshiswa emva nje kweeseshoni zemizuzu engama-30 yonyango olukhanyayo, isifundo kwijenali Unyango lweentlungu ifunyenwe, kwaye ababhali bathi unokufumana umphumo ofanayo ekukhanyeni kwendalo kwangaphandle. Olunye uphando lubonisa ukuba abantu abachachayo kuqhaqho kumagumbi anelanga bathatha amayeza eentlungu angaphantsi ngama-21 ekhulwini ngeyure kunabantu abakumagumbi amnyama. Ukukhanya kwelanga kunokubangela ukuveliswa komzimba wakho kwe-serotonin, i-neurotransmitter eboniswe ukuba ithintele iindlela zeentlungu engqondweni.

3. Ukubila nabahlobo.

Ukuzisa umhlobo kwi-Spin class kunokubangela ukuba ii-aches ezoneleyo zenze ukuba ukuzilolonga kwakho kusebenze ngakumbi. (Yongeza oko kuludwe lwezizathu zokuba ukuba nomhlobo wokomelela kuyeyona nto ilungileyo.) Kolunye uhlolisiso olwenziwa nguRobin Dunbar, Ph.D., unjingalwazi wenzululwazi yendaleko kwiYunivesithi yaseOxford, abantu ababebheqa nabadlali beqela abathandathu. kwimizuzu engama-45 babenako ukunyamezela iintlungu ixesha elide kakhulu kunokuba babenakho xa beqhuba bodwa. Sikhupha ii-endorphins ezininzi xa sisenza imisebenzi ehambelanayo, utshilo uDunbar. Nangona izazinzulu zingaqinisekanga ukuba kutheni, oko kuthetha ukuba unokusebenza ixesha elide kwaye unzima. Nditsho nokuthetha nepals kubangela ukukhutshwa kwee-endorphins, utshilo uDunbar. "Isiphumo se-opiate esisiphumo sonyusa umqobo wakho weentlungu ngokubanzi, ngenxa yoko awuyi kuba novakalelo ekonzakaleni, kwaye ukwenze ukuba uxhathise kwizigulo."

4. Yandisa ubunzulu.

Umthambo ukhulula i-endorphins ukuthomalalisa iintlungu kunye nokunyusa umoya-siyayazi loo nto. Kodwa uhlobo lokuzilolonga lubalulekile. (Bona: Kutheni ukuphakanyiswa kwesisindo kungandiniki i-endorphin rush emva kokusebenza endiyinqwenelayo?) "Umthambo ongcono kakhulu wokukhululwa kwe-endorphin ngumsebenzi onzima kunye / okanye ixesha elide," kusho uMichele Olson, Ph.D., unjingalwazi we-adjunct of isayensi yezemidlalo kwiKholeji yaseHuntingdon eAlabama. "Yenza iibouts ezimfutshane, ezinamandla kakhulu, ii-plyos, eziqhuba i-PR-mile okanye i-cardio ekhawulezayo ixesha elide kunesiqhelo."

Umahluko: Ukuba unemilenze ebuhlungu okanye ukubengezela, ukubaleka okukhulu okanye iiplyos kubenza benzakalise ngakumbi. Kwimeko apho, u-Olson uncoma umthambo ogqithiseleyo ojolise kwiimisipha ezibuhlungu. “Hamba ngokukhawuleza okanye wenze iSpining elula,” utshilo. "Uya kufumana ukukhululeka kweentlungu ezivela ekujikelezeni okwandisiweyo, okuzisa i-oksijini kunye neeseli ezimhlophe zegazi kwiindawo ukuze zithobe ngokukhawuleza."

5. Sela iglasi yewayini.

Ukuba uyayithanda i-vino, sineendaba ezimnandi. Sip kwezinye kwaye uza kuqala ukupompa ii-endorphins kunye nezinye i-opioid peptides yendalo, uphando oluvela kwiDouglas Mental Health University Institute. Yigcine imodareyitha-malunga nesiselo esinye okanye ezimbini ngosuku-ukuze ufumane isibonelelo, iingcali zithi. (Musa ukulibala malunga nazo zonke ezinye izibonelelo zempilo zewayini.)

6. Lala okosana.

Ukungalali ngokwaneleyo kunokwenza ukuba ukuzilolonga okunzima kubonakale kukubi. Esi sisigqibo esivela kubaphandi abacele abantu ukuba bathumele izandla zabo emanzini abandayo kwimizuzwana eyi-106. Amashumi amane anesibini ekhulwini abo bazichaze njengabanengxaki yokulala bakhupha izandla kwangethuba, xa kuthelekiswa nama-31 ekhulwini abanye. (Nazi ezona ndawo zokulala zibalaseleyo (kunye nezona zibi) kwimpilo yakho. silele ukulala, kwaye zonke ezo zinto zinokuphazamisa inkqubo ye-opioid.

Uphengululo lwe