6 amahlebo emane wobuyiselo

Ukuba nje ugqibile ukubaleka, uqeqesho olunzulu, siye Wabaleka umgama elikhulu ngokwenene, kuya kufuneka uthathe unonophelo wena uze uqinisekise ukuba ngcono ngokufanelekileyo emva koqeqesho. Nazi ezinye iingcebiso ukuba ukuchacha runs kakhulu.

Yitya carbohydrate kunye neeproteni

Ukuze ukuba ubuyise kwaye uthathe unonophelo izihlunu ezonakeleyo emva ukubaleka, ukutya ukutya okunazo ngezininzi carbohydrate luncedo kunye protini.

Kwaye musa nsinya elide kakhulu, ukuba badle sona. Uphononongo lubonise ukuba izihlunu ezizezona sikwamkela nokubuyiselwa glycogen (glucose) kwimizuzu yokuqala-30 emva umthambo. Ukusetyenziswa carbohydrate ezithile kunye protein (in a ratio ye-3: 1, ngokulandelelana) kungekudala emva kokuba run kuya kunceda ukunciphisa intlungu izihlunu akhululeke.

Elula emva ukubaleka

Emva kokuba run elide xesha lifanelekileyo kunaba; kuba izihlunu zakho nangoku "kamnandi 'yaye ilungele kulayishwa.

Kodwa qiniseka ukuba ungayibaxi emva uhlanga elide. Ngobunono baxovula iinyawo imizuzwana 30.

Thatha i ice bath

Ukwamkelwa ngumkhenkce webhate yindlela esebenzayo yokunciphisa nokudumba neentlungu wonke umzimba. Nangona kungenzeka ukuba kungabi ncam nice, kodwa abanye abadlali wamgagamela wena uze uthathe i-ice bath impahla.

Kwaye ngoxa amanzi abandayo, basela iziselo ezishushu. Ukuba ukhetho, sebenzisa Imiqulu ice - zisebenza kuloo ndawo okanye bediniwe kwaye yayinzima kakhulu.

-Uqeqesho Cross kunokuba njengomtyibilizi

Ukuba uziva iintlungu okanye ukudinwa, ukuzisindisa kuzo zonke iindidi zemisebenzi yomzimba. Kodwa ke oku akuthethi ukuba kufuneka ukuba gxotha yonke imisebenzi yayo. Uyakwazi ukwenza uqeqesho cross-kunye kwinqanaba elisezantsi lomsebenzi, ezifana nokuhamba, ngebhayisekile, yokuqubha.

Kusenokwenzeka kulo mzekelo ukusebenzisa lo mshini, kanjalo anike izihlunu kunye namalungu ukuba niphumle kancinane, kodwa kwangaxeshanye nokugcina ifomu ebonakalayo. Nditsho ukuhambahamba anokunceda ukuchacha yakho.

ukuphulula umzimba womntu ngobunono

Massage inceda ukwehlisa iintlungu imisipha - nje qiniseka therapist yakho yokuthanjiswa akwenzayo kulungile.

Unakho ukusebenzisa yokuthanjiswa irola okanye enye into ngalo naliphi na ixesha elimlungeleyo.

iphupho

Ukulala - oku iyeza ubalulekileyo kwabo bafuna ukuba baphile ubomi obusempilweni, kwaye ukuba ufuna kwakhona umthambo, iyure okanye ezimbini ubuthongo emva ukuzilolonga olunzulu okanye ukubaleka nje Awaphazamisani.

iimfuno zomzimba wakho ukulala kuphila. Zama ukulala iiyure eziyi-8 ngosuku. Ukuba udiniwe, thatha ukulala, ukuba kunokwenzeka, okanye zama ukuya kulala ekuseni.