Ndingayandisa njani ixesha lokusebenzela kwam?

Sonke sizama ukufumana uqeqesho oluninzi, zama izenzo ezintsha ezingavamile, uchithe iiyure wenze into ethile kwiholo, nangona ndifuna ukwenza into ehluke ngokupheleleyo. Ndingayandisa njani impembelelo yeenzame ezenziwa kwi-gym? Ungayikhupha njani i-plateau kwaye ungalahlekelwa ngumdla kwimidlalo?

Ukwenza oku, ukwandisa ubude befuthe lokutshisa iikhalori - emva kokuba uqeqesho lugqityiwe, ukutsha umlilo kungadlulela iintsuku ezintathu. Nazi izicwangciso ezivela kubaqeqeshi abaza kukunceda ukuba uzive umphumo obalulekileyo wokuzivocavoca ixesha elide kwaye utshintshe umfanekiso wakho ngokukhawuleza.

Ixesha lokuqeqeshwa

Ukuqeqeshwa kwexesha eliphakamileyo kakhulu okona lukhethwa kakhulu. Isizathu sokusebenza kwazo kukuba ukugqithisa okufutshane kukuvumela ukuba ushiye ummandla wakho wokhuseleko kwaye ubandakanye kwizinga lokunyaniseka okwakungenakugcinwa ixesha elide.

Ukuzivocavoca okunjalo kubangela ukusetyenziswa kwe-oksijeni nangona emva kokuzivocavoca, ngenxa yokuba umzimba uyaqhubeka uvutha iikhalori ngokufanelekileyo. Ukuba awukuziphoqeleli ukubandakanya kumda wamathuba, awufumani umphumo oyifunayo. Unokulandela umtshini wakho ukuba uyaziphakamisa kwizinga eliphezulu, oko kuthetha ukuba utshisa inani eliphezulu leekhalori. Oku kusebenza kakuhle, kwaye akumangalisi ukuba imisebenzi enjalo iye yaziwa kakhulu.

Phakamisa izisindo

Amanye amabhinqa ayesaba ukuqeqeshwa ngamandla, kuba abafuni ukufumana izihlunu ezithethiweyo. Nangona kunjalo, kukufanelekile ukukhumbula ukuba olu hlobo lomsebenzi lulungele ukufumana umphumo wokutshisa iikhalori kungekuphela koqeqesho.

Iiklasi ezinamaxabiso zikhulisa ubunzima besisundu, kunceda ukuba zibukeke zininzi kwaye zilungele. Sebenzisa iintlobo ezahlukeneyo zokuzivocavoca ukuze umzimba ungaguquki. Kufanelekile ukusebenzisa iintlobo ezahlukeneyo zesisindo, ukuxhathisa imisipha emzimbeni wonke. Ukuba usebenza kwelinye iqela leemisipha, uze uhambe kwesinye, umzimba wakho usebenza ngamandla kakhulu kwaye uzibuyisele ixesha elide. Khumbula oku xa ucwangcisa inkqubo yakho yoqeqesho.

Yidla ngokufanelekileyo

Oko wenzayo ekuqeqesheni kubaluleke kakhulu. Nangona kunjalo, kuthetha ngakumbi ukutya kwakho: awukwazi ukunciphisa ukungondleki kokutya kwezemidlalo. Ukuba ucinga ukuba ungadla ukutya okuyingozi, uze udibanise kwindawo yokuzivocavoca uze ubone umphumo, ulahlekile. Ufuna ukutya okunokulinganisela kunye nokuhlanganiswa okuqhelekileyo kwezondlo, amafutha, amaprotheni kunye ne-carbohydrate. Ungazami ukubhala ukutya okonakalisayo kwisicwangciso sakho. Ukuba unesistim ehlakulelayo, kuya kuba lula kuwe ukuba udle okungakumbi, ukongeza, iipesele ziya kubandakanywa ekuphuhliseni imisipha, kungekhona ukuqokelela kwamafutha. Oku kuya kukuvumela ukuba uzinciphise, ufumane iziphumo ezimangalisayo.

Phuza amanzi

Akukhathazeki ukuba yintoni izinga lakho lokuqeqeshwa kwezemidlalo kunye neenjongo ozibekela lona, kufuneka uphuze amanzi amaninzi nakweyiphi na imeko. Zama ukubeka iliso kulo lonke usuku, kungekhona nje kwi-gym. Ukuba uqeqesho luphelile, akuthethi ukuba awusekho mfuneko yamanzi kunye ne-electrolytes. Amanzi anemivuzo eninzi. Ukuba uyaphuza ngokwaneleyo, unceda isibindi sitshisa amafutha, ukwandisa amanqanaba ombane kwaye ufumane ngokukhawuleza. Utywala kufuneka utywala ngaphantsi. Ukuba usela utywala, umzimba uyayeka ukutshisa amafutha. Ngoko ke, ukuba uzama ukuzenza ngokwakho, kulungile ukuyeka iziphuzo zotywala ixesha elide.

Buyisela ngokutya

Ukubuyiswa emva koqeqesho kubalulekile njengoko uqeqesho luqobo. Ukutya kuthatha indima enkulu kule nkqubo. Iiprotheni zokugcoba ziyaziwayo kakhulu ngoku, kodwa kulungele ukuzigcina kude nazo ukuba ziqukethe iswekile. Ukuba ufuna ukukhawuleza ukubuyisela, gcwalisa umzimba ngezondlo ezifanelekileyo: iprotheni yokuvuselelwa kwemisipha kunye ne-carbohydrates ukuzalisa izitolo ze-glycogen. Umzimba wakho awukwazi ukuqina ngokwako, udinga uphethilo oludlile emva koqeqesho. Ukuba udla ngokufanelekileyo, ufumana umphumo obalaseleyo. Hlalani nicwangcisa oko nidlayo emva kokuba uqeqesho lwakho luze lube lukhuseleko lwamandla akho.

Unokuphumla okuhle

Enye inxalenye ebalulekileyo yokubuyisela, okunye abanye abangayicabangiyo, kuphumla. Kubalulekile ukuba ungaqeqeshe yonke imihla, kuba oku kwandisa umngcipheko wokulimala okanye ukulimala kwemisipha. Ukuphumla kuyimfuneko ukuba ufuna ukufumana isisu. Umzimba wakho ubuyiselwe, kwaye imisipha ikhula xa uphumla. Akuzuzi kuphela ukuqeqeshwa. Iba namandla ngexesha lonke. Musa ukucinga ukuba iiklasi eziqhelekileyo ziya kukunika umphumo okhangayo ngakumbi, akunjalo. Zama okungenani olunye usuku ngeveki ukungena kwimidlalo, ukuze umzimba wakho uphinde ufumane amandla kwaye ufumane amandla okusebenza.

Thola ukulala ngokwaneleyo

Kubalulekile kungekhona nje ukuphumla, kodwa nokuqinisekisa ukuba ulala ngokwaneleyo. Oku kuya kukunceda ukukhusela ukulimala, intlungu kunye kunye nentlungu. Ufuna ubuncinane iiyure ezisixhenxe nesigama zokulala ukuze ufumane ngokuchanekileyo. Ukuba ulala kancinci ukuze usebenzise okunye, unokuthintela inkqubela phambili. Musa ukulala ubuthongo, kuphela ukuze ukwazi ukugcina imetabolism. Ukongeza, oku kubaluleke kakhulu kwimpilo ngokubanzi.

Yasebenza

Kubalulekile ukuhlela iintsuku zokuphumla, kodwa umsebenzi kufuneka ube phezulu ngokubanzi, ngoko umgangatho wakho wokulungiselela awuyi kuhlupheka. Unokwazi ukuhamba, ukuhambisa ngaphezulu-nayiphi na inzanya engaqeqeshiyo, iphinde isekele imetabolism kwinqanaba eliphezulu. Khetha into oyithandayo, kwaye uyenze rhoqo - nokuba uhambahamba nenja, kubalulekile kwimiphumo emihle.

Sula, tyelela isitya eshushu

Ukulungiswa emva koqeqesho kukunceda ukuphepha ukulimala kunye nentlungu kwiimisipha. Ukongeza, kukuvumela ukuba ugcine izihlunu zibe semgangathweni olufanelekileyo kwimisebenzi elandelayo. Uninzi kunokwenzeka, uya kuhlala uziva ungathandeki emzimbeni - uza kunceda ishahla eshushu. Ukuba amaqhinga aphumelekileyo, kungcono, ngokuchaseneyo, ukulala kwindawo yokuhlamba i-ice ukunciphisa iinkqubo zokuvuvukala. Ukuba awukwazi into ebalulekileyo kuwe, unokutyelela i-sauna - inceda kwakhona ukulwa neentlungu nokuvutha. Ungaphinda uzame isilwanyana esichaphazelekayo, esibuyisela izihlunu kunye nentsimbi.

Hlanganisa ukusebenza okuhlukileyo

Kubalulekile ukwenza njalo. Ngokomzekelo, ngexesha loqeqesho olude, intliziyo yesantya kufuneka ikhawuleze. Ngexesha loqeqesho lobunzima, ubunzima beeblobol kufuneka benyuke kancane kancane. Nangona kunjalo, ukuba usenxwemeni, zama ukusebenzisa imisebenzi eyahlukeneyo, yenza ube mfutshane, utshintshe isimiso sakho, zama into entsha. Ngoko ukwandisa ukutsha kwamandla nokukhawuleza inkqubela phambili.

Yenza yonke imizamo

Ukuze ufezekise umgomo wakho wokuphila kunye nokukhokelela impilo yokuphila, kufuneka uzame kwaye ubeke ngokubini ukuzivocavoca nangaphezulu. Thatha izifundo ezinzulu, zihloniphe umzimba wakho uze uliphulaphule, vumela izihlunu ziphumle kwaye zibuye zibuye. Kufuneka ukhumbule ukuba uqeqesho aluwona msebenzi olula. Bafuna umsebenzi kwimini yemihla ngemihla. Kufuneka ulandele kokubili ukutya nokuphumla. Kuphela ke umphumo uza kubonakala kwaye uya kukukholisa.