Thola okuningi ezinsukwini zakho zokubuyisela
Ukuphumula nokubuyiswa kuyingxenye ebalulekile yimuphi umkhuba wokusebenza. Uhlelo lwakho lokuvuselela emva kokuzivocavoca luba nethonya elikhulu ekuzuzeni kwakho kwempilo nokusebenza kwezemidlalo futhi ikuvumela ukuthi uqeqeshe ngokuphumelela kakhulu. Ngeshwa, abantu abaningi abanalo ngemuva kokuhlelwa kabusha kokuzivocavoca . Nawa amanye amathiphu ukuze uthole izinhlelo zakho zokuthunyelwa kokuthunyelwe kwithrekhi.
Kungani ukubuyiswa kubalulekile
Ukubuyiselwa emva kokuzivocavoca kubalulekile ekukhunjweni nasezikhwameni zokulungisa nokuqina kwamandla. Lokhu kubaluleke nakakhulu ngemuva kweseshini sokuqeqeshwa kwesisindo esinzima. I-muscle idinga noma yikuphi amahora angu-24 kuya kwangu-48 ukulungisa nokuvuselela, futhi ukuyisebenza ngokushesha maduzane nje iholela ekuqhekekeni kwezicubu esikhundleni sokwakha. Ukuze uthole ukuqeqeshwa kwesisindo somzimba, ungalokothi usebenze amaqembu omzimba afanayo izinsuku ezimbili ngokulandelana.
Kunezindlela eziningi zokubuyiselwa njengoba kunezimbangi. Okulandelayo kukhona okunye okuphakanyiswa kakhulu ochwepheshe.
1 - Faka esikhundleni sezinto ezilahlekile
Ulahlekelwa uketshezi oluningi ngesikhathi sokuzivocavoca futhi kufaneleke, kufanele ubeke esikhundleni sakho ngesikhathi sokuzivocavoca, kodwa ukugcwalisa emva kokuzivocavoca kuyindlela elula yokuthuthukisa ukubuyiswa kwakho. Amanzi asekela yonke imisebenzi ye-metabolic kanye nokudluliselwa komzimba emzimbeni futhi amanzi amaningi azophucula yonke imisebenzi yomzimba. Ukushintshwa okwanele kokuketshezi kubaluleke nakakhulu kulabo abagijimi bokukhuthazela abalahlekelwa ngamanzi amaningi ngesikhathi sokuthumba.
2 - Yidla ukudla okudla okunempilo
Ngemuva kokudonsa izitolo zamandla akho ngokuzivocavoca, udinga ukufudumala uma ulindele ukuthi umzimba wakho uphinde uvuselele, ulungise izicubu, uqinise futhi ulungele inselele elandelayo. Lokhu kubaluleke nakakhulu uma wenza umsebenzi wokukhuthazela usuku nosuku noma uzama ukwakha imisipha. Okufanelekile, kufanele uzame ukudla kungakapheli imizuzu engama-60 ekupheleni kokuzivocavoca kwakho futhi uqiniseke ukuthi ufaka amaprotheni aphakeme kakhulu ne-carbohydrate eyinkimbinkimbi.
3 - Ukuphumula nokuphumula
Isikhathi singenye yezindlela ezinhle kakhulu zokuthola (noma ukuphulukisa) kusuka noma yikuphi ukugula noma ukulimala futhi lokhu kusebenza ngemuva kokusebenza kanzima. Umzimba wakho unomthamo omkhulu wokuzinakekela uma uvumela isikhathi esithile. Ukuphumula nokulinda emva kokusebenza kanzima kuvumela ukuthi inqubo yokulungisa nokubuyisela kwenzeke ngesantya semvelo. Akuyona into kuphela ongayenza noma okufanele uyenze ukuze ukhuthaze ukutakula, kodwa ngezinye izikhathi ukwenza lutho kuyinto elula ukuyenza.
4 - Sula
Ngemuva kokuvivinya okunzima, cabanga ngokulula. Lena indlela elula futhi elula yokusiza imisipha yakho ilulame.
5 - Yenza Ukubuyiswa Okusebenzayo
Ukulula, ukunyakaza okunene kuthuthukisa ukujikeleza okusiza ukugqugquzela ukuthuthwa komkhiqizo kanye nokulahleka komkhiqizo kuwo wonke umzimba. Ngokwalokho, lokhu kusiza ukulungisa imisipha nokuphuthuma ngokushesha.
6 - Thola i-Massage
I-Massage izwa kahle futhi ithuthukisa ukujikeleza ngenkathi ikuvumela ukuba uphumule ngokugcwele. Ungase futhi uzame ukuzivocavoca kanye ne-Foam Roller Exercises for Easing Tight Muscles futhi ugweme umthamo wezemidlalo we-massage wezemidlalo osindayo.
7 - Thatha i-Ice Bath
Abanye abagijimi bafunga ngamabhati okugeza, i-ice massage noma bahlukanisa ukwelapha kwamanzi (okunye okushisa okushisayo nokubandayo) ukuze kutholakale ngokushesha, kunciphise ukuhlushwa kwemisipha nokuvimbela ukulimala. Inkolelo yale ndlela yukuthi ukuvimbela ngokuphindaphindiwe futhi ukuhlanza imithwalo yegazi kusiza ukususa (noma ukukhipha) imikhiqizo yokudoba emahlambeni. Ucwaningo olunomkhawulo luye lwazuza ezinye izinzuzo zokuphambene nokwelapha kwamanzi ekunciphiseni ukulibazisa ukuqala kokukhipha imisipha (DOMS).
Indlela yokusebenzisa ukuphikisana kwamanzi okuphambene : Ngenkathi uthatha isisindo sakho sokuthumela umzimba, enye imizuzu emibili yamanzi ashisayo ngamasekhondi angu-30 wamanzi abandayo. Phinda izikhathi ezine ngomzuzu wamazinga okushisa alinganisiwe phakathi kwe-spray ngayinye eshisayo. Uma kungenzeka ukuthi ube ne-spa enezibhakabhaka ezishisayo nezokubandayo ezitholakalayo, ungathatha ukuphonsa ngayinye ngesikhathi esifanayo.
8 - Thola i-Bit More Sleep
Ngesikhathi ulala, izinto ezimangalisayo zenzeka emzimbeni wakho. Ukulala okuphelele kubalulekile kunoma ubani osebenzisa njalo. Ngesikhathi sokulala, umzimba wakho ukhiqiza iHorth Hormone (GH) okuyiyona eyinkimbinkimbi yokukhula nokulungisa.
9 - Zama Ukuzivocavoca Okubonakalayo
Ukwenza umkhuba wengqondo emsebenzini wakho wokuzivocavoca kungaba inzuzo enkulu kunoma yimuphi umdlali. Ukuchitha isikhathi esenza ukufundiswa kwengqondo noma ukulandela uhlelo lokuzindla kwengqondo kungasiza ukucubungula isimo sengqondo sokuzola, esicacile futhi unciphise ukukhathazeka nokuziphendulela. Ukujwayela ukuthi ingqondo yakho isebenza kanjani, ukuthi imicabango ingabhekana kanjani, nokuthi akudingeki ukuthi unamathisele kunoma yimuphi wabo, kuyindlela enhle yokuba umdlali aphinde alulame ngokomqondo nangokomzimba. Ukwengeza, ukwenza ukukhuluma okuhle kungasiza ukushintsha inkhulumomphendvulwano eqhubekayo ekhanda lakho. Cabanga kokusebenzisa kokubili izinhlobo zokuziphatha kwengqondo phakathi nezinsuku zakho zokutakula.
10 - Gwema ukuxoshwa
Enye indlela elula yokutakula ngokushesha ngokuklama isimiso sokusebenza okuhlakaniphile ekuqaleni. Ukuzivocavoca ngokweqile, ukuqeqeshwa okunzima ngaso sonke isikhathi noma ukungabi namalanga okuphumula kuzokunciphisa ukuzuza kwempilo yakho ekuzivocavoca umzimba futhi kuphazamise imizamo yakho yokutakula.