Kuyinto evamile kakhulu ukuba abagijimi bazwe ubuhlungu besisindo noma ubulukhuni amahora angu-24 kuya kwangu-48 ngemva kokusebenza noma ezinye izinhlobo zokuzivocavoca, ikakhulukazi uma usanda kushayela noma ukhulise ibanga noma amandla. Lokhu kuphuza ukuqala kwe-muscle soreness (i-DOMS) kuzosuka yedwa ngemva kwezinsuku ezimbalwa, kodwa nanka amanye amathiphu okubhekana nayo okwamanje.
Abanye Ukukhanya Okuthunyelwe Kokukhanya Kwenyuka
Ngemuva kokugijima kwakho, ikakhulukazi ukugijima kanzima noma izinhlanga, yenza imizuzu engu-10 yokwelula kwe-static. Gxila emigqeni yakho, ama-hamstrings, amathole, nezintambo, kanye nanoma yini evezwa igxile ngesikhathi sokugijima. Nakhu okunye okudingekayo okuthunyelwe ngemuva kokugijima .
Nika i-Ice ithuba
Abagijimi abaningi abaqeqeshiwe basebenzisa amabhati okugeza ehlathini ukuze banciphise ubuhlungu ngemva kokugijima. Ngisho nokubhukuda emanzini abandayo kungasiza ukusheshisa ukutakula kwakho. Uma ungeke ubekezelele ukugeza okuqhwaqhaqha, sebenzisa amaphakethe e- ice ezindaweni ezimbi. Mane nje ungadluleli-akudingeki ukuba usule noma yiziphi izingxenye zomzimba isikhathi esingaphezu kwemizuzu engu-15 ngesikhathi.
Gcwalisa ama-Carbs namaProtheyini
Ngemva kokugijima, ikakhulukazi isikhathi eside, ufuna ukugcwalisa amandla ngokushesha ngangokunokwenzeka. Ucwaningo luye lwabonisa ukuthi imisipha iyamukeleka kakhulu ekwakheni i-glycogen (iglucose egciniwe) izitolo ngaphakathi kwemizuzu yokuqala engama-30 emva kokuzivocavoca. Uma udla maduzane ngemva kokuzivocavoca kwakho, unganciphisa ukuqina komfutho we-muscle kanye nesifo soreness.
Umthetho omuhle wesithupha wesidlo sokudla ngemuva kokugijima kuwu-1 gram weprotheyini kuya ku-3 amagremu ama-carbs. Imishayo yokudla, njengama-Clif bars, imishayo yomhlobo, noma imigoqo yamandla, ilula, izinketho ezinempilo. Bheka imigoqo ene-3: 1 isilinganiso sama-carbs kuya amaprotheni. Ezinye izibonelo zokushintshwa komsoco okusheshayo kungaba i-bagel enebhokisi le-peanut, i-protein shake, i-banana ne yogurt, isithelo ne-yogurt smoothie .
Uma uzizwa sengathi awukwazi ukudla isidumbu esiqinile ngokushesha ngemuva kokugijima, zama ukuphuza ubisi lwe-chocolate . Ubisi lwe-chocolate unikeza iningi lamaprotheni, ama-carbohydrate nama-vithamini B enza isiphuzo esihle sokuphumula .
Hlala Uhamba
Ungasuki ekuzivocavoca ngokuphelele-okungase empeleni wenze isikhathi sakho sokuthola isikhathi eside. Ukuhlala isikhathi eside kungabangela ukuqina komlenze onzima nokungahambi kahle. Ukutakula okusebenza kahle kusebenza kahle, ngakho zama ukuhamba okulula noma ukuhamba ngebhayisikili elula ukuze uthole igazi lakho ligeleza.
Vele uqiniseke ukuthi ugwema umsebenzi omandla kuze kube yilapho ukucindezeleka kwakho kwehlile. Uma udinga ukuhlala isikhathi esiningi sosuku, zama ukuvuka ngezikhathi bese uhambisa imilenze yakho.
Ungakhohlwa Ukufudumala
Ungakhohlwa ukwenza umshini wokufudumala wamaminithi angu-5 kuya kwangu-10 ngaphambi kokugijima okulandelayo noma ukusebenza. Zama ukuzivocavoca umzimba ngaphambi kokuba uqale. Uma imisipha yakho isesabekile emva kokufudumala kwakho, yenza ukulula okulula.
Nciphisa ekugijimeni kwakho. Ungase uzizwe ubuhlungu lapho uqala ukugijima, kodwa kufanele uhlakazeke njengoba uqhubeka. Uma ukucindezeleka kwakho kungaphuthuki noma kuhamba kakhulu njengoba uqhubeka ugijima, yeka ukugijima kwakho futhi wenze ukuqeqeshwa okulula okulula kunalokho (ucabanga ukuthi akusizi ubuhlungu).
Zenza Yoga
I-Yoga yinto ephephile futhi ephumuzayo yokwenza usuku ngemuva kokusebenza kanzima noma ubuhlanga, futhi kungasiza ukunciphisa i-DOMS. Gcina kube lula. Ungakwazi ukusebenza ngokwakho ngezimo eziningana ezahlukene, kodwa ungenzi isigaba se-yoga eside, esinamandla.
Zama massage
Olunye ucwaningo luye lwabonisa ukuthi ukusikhipha umzimba kungasiza ekunciphiseni i-DOMS, ngakho-ke ungaya ukubhula kwezemidlalo. Uma ungenayo isikhathi noma imali yokusikhipha umzimba, yenza massage ngobumnene ngezandla zakho noma ithuluzi lokusikhipha njenge-roller foam noma induku .
Ungalahli ubuhlungu bokulinganisa
Uma ubuhlungu bakho buhlala (noma buya bubi kakhulu) bude kunezinsuku eziyisikhombisa, qinisekisa ukuthi uhlola nochwepheshe wakho wezempilo. Ungaba nokulimala okudinga ukwelashwa okuthile ngokomzimba noma olunye ukwelashwa.