Ungayifaka Iqiniso Namanga?
Inganekwane yokufaneleka 1: Ayikho ubuhlungu, ayikho
Ukuzivocavoca akudingeki ukulimaza kube kuhle kuwe. Eqinisweni, uma kulimaza cishe wenza okuthile okungalungile. Okunye ukukhathazeka kuvamile okokuqala kokuzivocavoca, kepha uma lokho kuqhubeka, uqhubeka ucindezela ngendlela enzima kakhulu. Ukwehliswa kwesisindo esibuhlungu , lapho ubuhlungu buvela emahoreni angu-48 emva kokuzivocavoca, okubangelwa ukuvuvukala nezinyembezi ezincane ezinxenyeni ezithintekayo ezizungeze imisipha yomzimba .
Ukuze unikeze imisipha isikhathi sokuzijwayela, ungenzi ngokushesha kakhulu, noma uzolimala.
Inkolelo-mpilo yokuzivocavoca 2: Ukuphikisana ngokweqile kuyilapho ukuchaza kusho ukuthi awufanelekile
Eqinisweni, kungokuphambene nalokho. Ukugcoba ngesikhathi sokuzivocavoca kuyisibonakaliso sokupholisa kahle. Umgijimi oye wavumelanisa ukugcina umzimba womzimba upholile ngesikhathi sokuzivocavoca uzogubha igazi esikhwameni ngokushesha futhi ukhulule ukushisa emzimbeni. Ngesikhathi esifanayo, izigulane ze-sweat zikhuphula umkhiqizo wazo bese zipholisa umzimba ngesikhathi sokukhukhuma kwe-sweat. Ngenkathi abantu abalungile beveza ukuthuthumela okukhulu kunabantu abahlala phansi, balahlekelwa yi-sodium encane, ngoba iningi lalo liphinde liphinde lenziwe umzimba. Umphumela uyinkimbinkimbi epholile.
Inkolelo-mpilo 3: Uma Uyeka Ukusebenzisa, Imisipha Yakho Iyophendukela Efutheni
Amafutha nemisipha yizinhlobo ezimbili ezihlukahlukene zezicubu . Umuntu akakwazi ukuguqula kwesinye. Iqiniso liwukuthi imisipha i-atrophy uma ingasetshenzisiwe. Ngakho-ke, uma uqhubeka udla njengoba uhlala unayo, kodwa yeka ukuzivocavoca, uzobona ukwanda kwamafutha omzimba nokulahlekelwa kwesisindo somzimba.
Yiqiniso, umbuzo wangempela ungabe usuqeda ukuzivocavoca kuqala?
Inkolelo-mpilo ye-Fitness 4: Ungayandisa ukushisa kwamafutha ngokusebenzisa isikhathi eside kakhulu
Akubalulekile ngempela ukuthi yimaphi amaphesenti wamandla ngesikhathi sokuvivinya umzimba evela kumafutha noma ama-carbohydrate. Okubaluleke ekupheleni kosuku ukuthi zingakanani amakhalori angama- total asetshenzisiwe.
Ukuphakama kokuzivocavoca, amakholori amaningi atshiswa ngomzuzu. Nokho, umzimba omusha omningi ukhuthazwa ukuba usebenzise umzimba ophansi ngoba ukuvivinya umzimba okunamandla kunzima ukusekela, futhi ukuqina okuphansi kuyingozi kubo njengabaqalayo.
Funda kabanzi: Amandla okuzivocavoca
Ukuzivocavoca okusheshayo, okunamandla okushisa kushisa ama-calories amaningi
Izinganekwane zokuzivocavoca 5: Uma uzivocavoca, Ungadla noma yini
Uma uzama ukwakha ukudla okungenamsoco ngokuzivocavoca, uzodumazeka. Ngenkathi udla kabi futhi ungazivocavoti kuyingozi nakakhulu empilweni yakho ukuthi udle kabi nokuzivocavoca, uzothola okuningi ekusebenzeni kwakho uma ubafaka ukudla okuphezulu .
Inkolelo-mpilo ye-Fitness 6: Uma Ungasebenzi Kanzima Futhi Ngokuvamile, Ukuzivocavoca Kuyi-Waste Time
Akukho lutho olungase lube kude neqiniso. Ucwaningo lubonisa ukuthi ngisho nokuvivinya umzimba okulinganiselayo , njengokuhamba nokutshala izikhathi ezimbalwa ngesonto, kungaba nezinzuzo ezinkulu. Ucwaningo olulodwa lwathola ukuthi ukulima okwesikhashana nje ngehora ngeviki kunciphisa ingozi yesifo senhliziyo.
Inganekwane Yokuzivocavoca 7: Ukuzivocavoca Kungalungisa Zonke Izinkinga Zempilo Yakho
Nakuba ukuzivocavoca okuqhubekayo kungenza umehluko omkhulu emgangathweni nobuningi bokuphila, awukwazi ukulungisa konke. Abantu abanezinye izinkinga zezempilo kanye nezifo kusadingeka ukuba balandele iseluleko sikadokotela uma kuziwa emithethweni yokuphatha izifo.
Futhi nakuba ukuzivocavoca wodwa akukwazi ukuqinisekisa impilo yakho, noma ukuphulukisa ukugula, umsebenzi owenziwe ngokomzimba ukhonjisiwe ukusiza yonke into kusuka e-arthritis kanye nesifo senhliziyo ukuze i-asthma nesifo sikashukela.
Inganekwane yokuzivocavoca 8: Ukuqeqeshwa kwesisindo kuzokukhuphula
Abesifazane abaningi basebenzisa lesi sizathu sokugwema ukuqeqeshwa kwesisindo. Yini abakwaziyo ukuthi ukuqeqeshwa isisindo ngokuvamile kuyindlela elula futhi esheshayo yokuthi abesifazane balahlekelwe amafutha omzimba futhi bakhulise incazelo yemisipha. Isizathu Eshumi Esifazane Abesifazane Kufanele Baphakamise Izisindo .
Inkolelo-mpilo ye-Fitness 9: Ukwakha i-Muscle Kudinga Amanani Aphezulu Amaprotheni
Akukho bufakazi besayense obusekela inkolelo evamile yokuthi abadlali badinga inani elikhulu lamaprotheni.
Ngokusho kukaDkt. Suzanne Nelson Steen, oyinhloko ye-University of Washington Huskies Sports Nutrition Program, abagijimi bamandla badinga amaprotheni kancane kancane kunabanye abantu futhi basadinga i-carbohydrate ewanele ukuze bagcwalise imisipha ye-muscle glycogen. Uveza ukuthi konke ukuphakama okukhulu, izinsipho ezinamandla zomzimba (njengokuphakama kwesisindo) zitholakala nge-carbohydrate. "Amanoni noma amaprotheni angenakutholakala ngokushesha ngokwanele ukuze ahlangabezane nezidingo zokuzivocavoca okukhulu. I-carbohydrate edlayo efanele kufanele isetshenziswe nsuku zonke ukuze ibuyise amazinga e-glycogen." Ukwakha imisipha eminingi, kufanele ulandele uhlelo oluhle lokuqeqesha isisindo futhi udle ukudla okulinganisela kahle ngokuqhubekayo.
Funda kabanzi: Indlela Yokudla Imisipha Yakho .
Inganekwane yokufaneleka 10: Ukuzivocavoca okuningi Kungcono
Yiqiniso, ungathola umzimba omkhulu. Abagijimi abaningi abaphezulu bayinikeza le nganekwane, futhi abaningi bakhokha intengo ngokulimala, ukugula nokucindezeleka. Uma kuziwa ekuzivocavoca, udinga ibhalansi efanele yokuqeqeshwa nokuphumula ukuze wenze kahle. Bheka: Ukuxoshwa.