He aha te kore e hiki te hiki i te taumaha te Homai ki ahau i te Whakamutunga Whakamutunga-Whakamutunga Whakamutunga E Tino Ana?

Toka Te Manawa

• WTF He Endorphins Heoi?
• He aha nga Endorphons MIA kei roto i te ruuma taumaha?
• OK, Engari me pehea taku whiwhi?
• Arotake mo

Ko nga endorphins mahi-e mohio ana koe, ko tera kare i muri i te karaehe hurihuri tino uaua, i te oma hiwi uaua ka rite koe ki a Beyoncé i te wa o te whakaaturanga Superbowl halftime- he rite ki te elixir semeio mo to wairua me to tinana.

Engari i etahi wa kaore e taea e koe te tere ki te kore koe e mahi cardio; ka anga koe ki te omaoma, timata ki te uru ki roto i to riu me nga taumaha kore utu, engari kaua rawa e whiwhi i tera ahua o runga-o-te-ao. He aha te homai?

WTF He Endorphins Heoi?

Ko nga endorphins e mahi ana ko te whakautu a to tinana ki te taumahatanga o te korikori tinana, hei ki ta te Trainerize kinesiologist me te kaiako kai totika a Michelle Roots. Koira te take mo te oma mo te rima-meneti kaore pea koe e "teitei" -e kore e raru te homeostasis o to tinana (te taumata mahi noa ranei) kia pai ai te tuku atu ki te momo whawhai-rererangi ranei. Ka eke koe ki tenei taumata o te ahotea, ka tukuna e to tinana nga homoni whakaora mamae (AKA endorphins) hei whakamaarama i to tinana me te whakangawari i te taumahatanga. Koia te take ka whiwhi koe i tera hau tuarua i te wa e oma ana, ina haere koe mai i "kua mutu ano?" ki "he tino pai tenei!" (He maha ake nga mohiotanga mo te putaiao i muri i to teitei o te kaiwhai.)

He aha nga Endorphons MIA kei roto i te ruuma taumaha?

Tuatahi, he rereke nga urupare a ia tinana ki te ahotea, e ai ki a Roots, engari ko to momo mahi ko te he. Ki te kore koe e eke i to tinana ki mua i tera paepae ahotea, karekau e hiahia kia tukuna aua endorphins, kare hoki koe e rongo, e ai ki a Roots. Ko te tikanga karekau pea koe e hapai taumaha, kare ranei koe e tango okiokinga roa rawa.

"Mena kei te noho koe i runga i te tauera, ka tango i etahi whakaahua whaiaro me te mahi i etahi bicep curls, kaore koe e piki ake te reiti o to ngakau, kaore hoki i te hanga i te taumahatanga ki runga i te tinana penei, penei i te oma 30-meneti. " te whakamarama a Roots.

Ko tetahi atu kaipahua: ko te hikoi i roto i te mahi omaoma kotahi, ka hoki ano. Mena kei te hiki tonu i a koe nga taumaha me te mahi i nga nekehanga kotahi, kua urutau to tinana, kaore e awangawanga na taua mahinga, a kaore e hiahiatia te tuku i era endorphins, hei ki ta ia. (Whakamātauria enei nekehanga kaha, kua whakaaetia e te kaiwhakangungu.)

Heoi, na te mea kaore koe e tere tere mai i ia papu, ehara i te mea kaore he painga o to mahi. Ko nga Roots e whakaatu ana ko te mea katoa kei runga i o whaainga whakangungu: "Mena ko to whainga ko te hanga uaua, ka whakarite koe i o mahi whakangungu kia rite ki te ra e piki ana koe i te taumaha, noho i runga i te tuuru. (pērā i te kurupae bicep curl e noho ana), e kore pea e hoatu ki a koe te tere endorphin. Engari mena ko to whainga i roto i taua whakangungu motuhake ko te hanga uaua, kaore koe e rapu i tera." (P.S. Ko te whakangungu kaha kotahi i te wiki ka tino mahi?)

OK, Engari me pehea taku whiwhi?

I etahi wa he ra uaua koe i te mahi, he atarangi to tamaiti, kei te peia ranei koe e to hoa noho ki runga i te pakitara, me tino pai, kia pakeke, kia whakakaha i te wairua.

"Mena kei te mahi koe na te mea kei te pirangi koe ki te whakaputa i taua tuku endorphin me te tino pai i muri mai, me whakarite e koe to mahi whakangungu mo tera. "e kii ana a Roots. "Kei te hiahia ranei koe ki te hiki i nga taumaha taumaha, taapirihia te cardio i waenga i nga nekehanga kaha, ki te mahi ranei i nga mahi e whakauru atu ana i nga roopu uaua, i te mahi tinana katoa ranei. Ma tenei kaore koe i te whakapakari i te kaha, engari kei te piki ake ano to ngakau."

E ai ki a ia, ka taea e koe te whakamatau i nga nekehanga uaua penei i te squat press, barbell squat, burpee with push up, cable row with squat, to pull-up to recruit tons of muscles, stress the body, and approach to that endorphin-releasing burn . (A ngana enei 5 Ara Ataahua ki te Hanga i to Whakangungu Kaha.)

Ko tetahi atu huarahi pai ki te aukati i te mahi haurua, endorphin-iti ko te whai i te whainga.I a koe e oma ana, ka haere koe ki te oma mo etahi meneti, maero ranei, ka akiaki koe i a koe kia peke atu kia tae atu ki tera ahua whakararuraru ka piki koe. Heoi, i roto i te whare takaro, ka whakamatautauria koe ki te okioki roa me te piri ki nga taumaha iti na te mea kei a koe te huarahi kia ngawari ake. "Mena kei te whai koe i tetahi whainga, ka kaha ake to aro ka kaha koe ki te akiaki i a koe kia kaha ake te whakapiki i te tinana," e kii ana a Roots. Ko etahi atu o ana whakaaro: Taapirihia he puoro ki taau whakangungu ka ngana ranei i tetahi mea hou rawa.

Na, ki te kore koe e tere tere i te waa katoa mahi, he pai, engari he tohu tera pea ka taea e koe te huri i te kaha. Mena kei te pupuhi koe mo taua ahua koura? Haere tika atu ki waho mo te oma, ki te whare hurihuri ranei, na te mea koina te huarahi tere ki te oma pai.

Arotake mo