Halin jinin haila a cikin mata shine canje-canje na yau da kullun na kowane wata har sai sun gama al'ada. Yayin wannan sake zagayowar, lokacin da kuke al'ada, watakila shine mafi wahala lokacin, duk da haka, ba lallai bane ya tilasta muku zama a gida kuma kada kuyi wasanni.
Wasanni da dokaA lokuta da yawa, sun kasance batun da ake rikici a kai, kuma muna so mu yi magana da kai game da batun, motsa jiki, motsa jiki, waɗanne ne mafi kyawun motsa jiki da za a yi yayin al'ada kuma waɗanne ne ya kamata a guji su.
Wataƙila abu na ƙarshe da kake son yi yayin da kake haila shi ne yin wasanni, sanya takalmarku kuma ku buga gidan motsa jiki, amma tabbas abin da kuke buƙata kenan.
A halin yanzu babu wani kwakkwaran dalili da zai hana ka yin wasanni ko wani motsa jiki. Don haka idan kun ji daɗi kuma ba tare da jin zafi na al'ada ba, ba lallai ne ku zauna a gida ba.
Haila da wasanni
Kamar yadda muka ce, mata da yawa sukan fasa shirin wasanni lokacin da suke al'adaKoyaya, a cikin lamura da yawa babban rashin nasara ne tunda kasancewar ƙa'idar ba zata sa a iya yin wasanni ba. Yawancin likitoci da yawa ma suna da'awar cewa yin wasanni yana magance raunin jinin al'ada da gajiya, ban da ƙarin endorphin a jiki.
Motsa jiki mai ladabi na iya zama mai kyau, tDole ne kawai ku tabbatar da cewa lokacin da ake aiwatar da ayyukan ana kiyaye matakan ruwa sosai kuma dakatar da lokacin da kake jin jiri ko rashin jin daɗi.
A lokuta da yawa, mata ba sa fahimtar abubuwa daban-daban da jikinmu ke watsa mana yayin motsa jiki da kuma duk lokacin da ake yin al'ada, saboda wannan dalili, a wasu lokutan muna jin gajiya, kan wasu sun fi jin yunwa, ba tare da ruhohi ko kuma da kuzari mai muhimmanci ba, wannan ba komai bane face tsarin da yake faruwa yayin hawan jinin al'ada na kowane wata.
Dole ne mu tuna cewa jinin haila ya ƙunshi manyan matakai guda biyu: follicular phase, wanda ya ƙunshi haila, lokacin da ake bi bayan jinin al'ada da kuma yin ƙwai, kuma a wani ɓangaren, luteal phase. Farkon lokacin fara aiki shine farkon ranar jinin al'ada sabili da haka shima yana nuna ƙarshen lokacin luteal.
Kamar yadda kuka sani sarai, a lokacin waɗannan matakan jiki yana tallafawa canje-canje da yawa, wanda kai tsaye yana tasiri yawan ƙarfin da zai iya taimaka mana horarwa ko horo da ƙarancin ƙarfi.
A lokacin horo, manufa ita ce daidaita karfin kuzarin da muke ji da tsananin wasannin da za a yi, shi ya sa ya zama dole mu lura da kowane lokaci na al'ada don mu iya daidaita aikin zuwa yanayinmu da matakinmu Makamashi.
Hanyoyin al'ada da motsa jiki
Kamar yadda muka ce, yana da matukar mahimmanci sanin jikin mu ya san yadda muke aiki a ciki da ƙari game da mata don mu iya yin ƙarin yayin da muke motsa jiki.
Lokaci na yau da kullun: ƙarin aiki da dawowa
Wannan lokaci ya ƙunshi kwanakin 5 da 14 na sake zagayowar. A wannan lokacin, matakan estrogen na karuwa a hankali har zuwa ranar 14, lokacin da kwai ya fara.
A wannan lokacin, ƙananan matakan estrogen sun fi son saurin kuzari, ma'ana, ya zama cikakke don samun ƙarin ƙarfi da haɓaka ayyukanmu. A saboda wannan dalili, ana ba da shawarar cewa babban ƙarfi na gajeren tazara, kamar su horar da nauyi ko canje-canje na saurin tafiya, ana samun tagomashi ta hanyar amfani da glycogen.
A taƙaice, a yayin da ake gudanar da aikin motsa jiki an sami babban wasan motsa jiki kuma yana ba da damar ƙara ƙarfi da tsawon lokacin motsa jiki, tun da abin da muke lura da shi sosai shine babban dawowa.
Ovulation lokaci: mafi girman aiki
Ovulation yana faruwa a tsakiyar sake zagayowar kuma yana ɗaukar kimanin kwanaki 3. A wannan lokacin, shine ƙimar aiki da mafi girma a wajen mace tunda shine lokacin da mafi yawan adadin estrogens ke cikin jiki. Koyaya, da zarar wannan rana ta 14 ta wuce, estrogens suna raguwa yayin da progesterone ke ƙaruwa a hankali kafin fara matakin na gaba.
Ta hanyar hanya, Zamu iya cewa a wannan lokacin shine mafi kyawun lokaci don aiwatar da motsa jiki saboda yana yiwuwa a kai ga iyakar yuwuwar, don haka ya zama cikakke ga manyan motsa jiki kodayake dole ne ku mai da hankali musamman tare da rauni da kuzari.
A wannan lokacin, tsokoki sun zama masu sassauci, tashin hankali da ƙarancin ƙarfi don yin ƙarfin motsa jiki an rage. Dole ne a yi hankali don guje wa rauni.
Lokacin Luteal: aikin ya ragu
Daga lokacin ƙwai, wato, a lokacin rabin rabin jinin al'adar daga ranakun 16 zuwa 28, dole ne mu rarrabe sassa biyu, matakin farko ya ƙare a ranar 24, kuma a ciki, ana samun isassun wasanni masu gamsarwa ta wurin kasancewar na estrogen kuma ta karuwar progesterone.
Dukkanin kwayoyin sun yanke hukunci ne don mafi kyawun motsa jikikamar yadda suke taimaka mana ƙara ƙarfi, juriya da sauri. Wadannan darussan sun dace suyi a wannan matakin.
A wannan lokacin, idan zaku iya lura da tasirin jinin al'ada a cikin wasanni, Wannan na iya kasancewa saboda jikin mace yana shirin ciki. Ana samun kwayar cutar cikin adadi mai yawa a cikin jiki yayin da estrogen ke raguwa kuma karuwar kasancewar kwayar cutar na shafar aikin tunda shi hormone ne wanda ke son samar da makamashi.
A wannan matakin zamu iya samun wasu alamun alamun da zasu iya zama:
- Shin mafi girma riƙewar ruwa.
- Rateara yawan bugun zuciya da ƙaruwar hawan jini.
- Canje-canje a cikin yanayi
- Yana iya jin tsufa bacin rai da rashin kulawa.
- Kasance tsufa matsalolin ciki.
- Basal zazzabi ya tashi.
- Mafi girman ji na kasala da kasala.
Atisayen da muke bada shawara mafi yawa a wannan matakin na ƙarshe shine motsa jiki da motsa jiki, ba a ba da shawarar yin atisaye mai karfi ba tunda zai iya gajiyar da mu da yawa kuma ya sa mu ji daɗi. Saboda haka, ya zabi don doguwar tafiya, tsaka-tsakin gudu, ninkaya ko keke.