Yuav Ua Dab Tsi Tom Qab Kev Ua Haujlwm Hauv 30 feeb Tom ntej

Zoo Siab

• Yuav Ua Li Cas Tom Qab Ua Haujlwm
• Kauj Ruam 1: Nthuav thiab Yob
• Kauj Ruam 2: Da dej thiab hloov koj cov khaub ncaws
• Kauj ruam 3: Refuel rau rov qab
• Ntsuam xyuas rau

Nyob rau hauv lub ntiaj teb zoo meej, Kuv yuav xaus kev tawm dag zog lub zog, kuv lub ntsej muag ci ntsa iab nrog dewy hws. Kuv yuav muaj sijhawm ntau rau kev tawm dag zog txias thiab tuaj yeem tawm nrog ob peb yoga poses. Tom qab ntawd kuv yuav sip ntawm qhov qab qab qab qab nrog tsuas yog qhov sib npaug ntawm cov protein thiab carbohydrates, thiab waltz ncaj qha rau hauv chav da dej nrog txhua yam kuv nyiam cov khoom da dej.

Qhov tseeb, feem ntau cov kev tawm dag zog ua rau kuv tau them se nrog lub ntsej muag liab, tawm hws, thiab maj mam - muab tso rau me ntsis. Tej zaum kuv yuav khoov mus kov kuv cov ntiv taw thiab hu nws lub qhwv ntawm kuv "txias-down stretches," ua ntej dhia mus rau hauv ib da dej txias thiab tawm mus rau hnub nrog lub plab khoob thiab cov plaub hau ntub. Tsis yog raws nraim tus menyuam daim ntawv tshaj tawm rau yuav ua li cas tom qab kev tawm dag zog.

Lub sijhawm ua haujlwm tom tsev zoo tshaj plaws tau hais yooj yim dua li ua tiav, tab sis yog tias koj tsis xav paub yuav ua dab tsi tom qab kev tawm dag zog lossis yuav ua dab tsi ua ntej yog tias koj muaj sijhawm tsawg, muaj kev pab. Ua ntej, paub tias thawj 30 feeb lossis yog li tom qab kev tawm dag zog feem ntau tsuas yog qhov tseem ceeb li kev ua haujlwm nws tus kheej. Yuav ua li cas koj rov zoo, rov ua haujlwm, thiab rov ua haujlwm ntxiv rau lub neej thiab txhua yam yav tom ntej koj yuav nug koj lub cev tsim nyog tau txais qhov zoo tshaj plaws ntawm koj cov npe ua ntej.

Nov yog peb yam tseem ceeb ua tam sim (ish) tom qab koj ua haujlwm. Yog li, yog tias koj tsis ua lwm yam, ua qhov no.

Yuav Ua Li Cas Tom Qab Ua Haujlwm

Kauj Ruam 1: Nthuav thiab Yob

Thawj qhov ua ntawm koj "yuav ua dab tsi tom qab ua haujlwm" txheej txheem: Ncab thaum koj cov leeg tseem sov. "Koj yuav tsum tau ncab ua ntej cov leeg muaj sij hawm kom txias, uas yuav siv sij hawm 30-40 feeb," hais tias Jordan D. Metzl, MD, kws kho mob ntawm cov tshuaj kis las ntawm Tsev Kho Mob rau Kev Kho Mob Tshwj Xeeb hauv New York City. Nws hais tias "Thaum cov nqaij txias, nws cog lus, thiab yog tias koj sim ua kom nws tawm, koj tuaj yeem ua rau raug mob," nws hais. (Txheeb Ze: Dab Tsi Tseem Ceeb Ntxiv: Kev yoog raws lossis Mobility?)

Dr. Metzl pom zoo tsawg kawg tsib feeb ntawm kev ncab tom qab ua haujlwm tom qab tsib feeb ntawm ironing tawm cov kinks nrog cov menyuam ua npuas ncauj kom rov zoo. "Kaum feeb tag nrho yog qhov tseeb rau cov neeg feem coob." Sim Trigger Point Therapy GRID Foam Roller (Yuav Nws, $ 35, dickssportinggoods.com).

Kauj Ruam 2: Da dej thiab hloov koj cov khaub ncaws

Raws li kev ntxias li nws tsuas yog ua kom nrawm nrawm, koj yuav tsum da dej tom qab kev tawm dag zog - tshwj xeeb tshaj yog tias koj tau xav txog nyob hauv koj cov khaub ncaws ua haujlwm ib ntus. Txhua qhov tawm hws los ntawm koj qhov kev tawm dag zog yuav ua rau cov kab mob thiab cov poov xab tsim tawm, yog li yog tias koj tsis da dej, koj tsis yaug cov yoov tawm thiab tej zaum yuav muaj kev pheej hmoo ua rau khaus thiab kis kab mob, Deirdre Hooper, MD, kws kho mob dermatologist ntawm Audubon Dermatology hauv New Orleans, LA, yav dhau los haisZoo.

Tab sis txhua yam tsis ploj yog tias koj tsis tuaj yeem da dej tom qab qoj ib ce. "Yog tias koj ntxuav tsis tau, tawm ntawm cov khaub ncaws ntub kom sai li sai tau," hais tias Neal Schultz, MD, kws kho mob dermatologist hauv New York City thiab tus tsim ntawm BeautyRx Skincare. "Lawv ntxiab ya raws uas txhawb kev loj hlob ntawm cov kab mob, kab mob, fungus, thiab poov xab, uas tuaj yeem caw cov kab mob ntawm daim tawv nqaij los yog ua rau tawg," Dr. Schultz hais. Nws yuav tsis ua qhov txawv txawm tias koj hloov pauv hauv ob, tsib, lossis 10 feeb, tab sis tsis txhob tos ntev dua ib nrab teev.

Yog tias vim li cas koj tsis tuaj yeem da dej lossis koj tsis nco qab cov khaub ncaws ntxiv, Dr. Schultz qhia kom da dej phuam da dej thiab patting koj lub cev, ces pat nrog phuam qhuav kom ntub dej kom ntau li ntau tau hauv ib lub pinch. Nws hais tias "Cov kab mob tsis tuaj yeem muaj feem cuam tshuam yog tias koj tshem tawm cov dej noo," nws hais. (Hauv cov xwm txheej no, xyuas kom koj hnav cov kis las uas zoo kawg nkaus tuaj yeem hnav mus rau qhov chaw ua haujlwm, ib yam nkaus.)

Yog tias koj txhawj xeeb tshwj xeeb txog kev tawg, nws yog qhov tseem ceeb dua los ntxuav koj lub ntsej muag ua ntej kev tawm dag zog ntau dua li tom qab koj workout. Dr. Schultz qhia kom tshem koj cov pleev thiab ntxuav koj lub ntsej muag los yog swiping nrog cov ntaub so huv.Sim pov qee yam uas yooj yim siv ntawm kev mus hauv koj lub hnab ncaws pob, xws li Sweat Skin-Balancing Cleansing Towelettes (Yuav Nws, $ 7, anthropologie.com). (BTW, yog tias koj xav hnav pleev thaum lub sijhawm koj ua haujlwm, siv cov khoom pleev ua pov thawj ua pov thawj.)

Kauj ruam 3: Refuel rau rov qab

Kawg, tab sis yeej tsis tsawg kawg ntawm koj li phiaj xwm yuav ua dab tsi tom qab kev tawm dag zog yog kom paub tseeb tias yuav tsum noj li ntawm 30 feeb. "Qhov ntawd yuav ua kom zoo dua qub, pab txo cov leeg mob, thiab pab koj ua tau zoo dua thaum koj ua haujlwm hnub tom qab," hais tias Mitzi Dulan, RD, tus sau ntawm Lub Pinterest Diet: Yuav Ua Li Cas Pin Koj Txoj Kev Nyias. Nws hais tias "Lub qhov rai 30-feeb yog lub sijhawm siab tshaj plaws rau kev muaj peev xwm pib rov tsim kho thiab ua kom cov leeg ntxiv," nws hais. Txawm li cas los xij, FTR, koj yuav tsum tsis txhob them nyiaj rov qab tsuas yog vim koj tsis tuaj yeem rub tom mus txog, hais 45 feeb tom qab. Tsuas yog lub hom phiaj kom tau txais qee yam hauv koj lub plab tsis pub dhau ob teev tom qab koj ua haujlwm, raws li kev tshawb fawb pom tias koj lub cev muaj peev xwm rov ua kom cov nqaij ntshiv qis dua 50 feem pua ​​tom qab lub sijhawm ntawd.

Txawm hais tias koj lub hom phiaj, koj lub cev xav tau cov macronutrients no los refuel - tshwj xeeb yog cov protein thiab carbohydrates. Qee qhov kev npaj noj zaub mov suav nrog Setton Farms Pistachio Chewy Bites, Organic Valley Organic Fuel High Protein Milk Shake, lossis GoodFoods 'Cranberry Almond Chicken Salad. Koj tuaj yeem ua qee yam koj tus kheej xws li zaub xam lav nrog chickpeas lossis omelet nrog sauteed veggies.

Ntsuam xyuas rau