Amathiphu ayisithupha okuvimbela imisipha, ukulimala, nokuningi
Uma kuziwa ekuqhumeni okude noma okukhulu kwe-cardiooutout, indlela ohamba ngayo ngemuva kwalokho kubaluleke kakhulu njengendlela ofudumele ngayo ngaphambili. Ukuhamba ngamandla (ngokusobala) ukubeka umzimba wakho ngokusebenzisa kuzothatha umonakalo, ngokususa i-glycogen yakho (egciniwe emasiphayeni amandla okusheshayo), ukwehlisa imicu ye-muscle, nokuvele ukhathele yonke indawo. Nazi izindlela eziyisithupha zokwelapha umzimba wakho wokuthunyelwe ngemuva kwe-TLC ethile efanelekile.
1 - Gcwalisa isisu sakho nge-carbs kanye namaprotheni.
Ukudla okunye okuhlangene kungasiza ekuvimbeleni ukukhathazeka ngemva kokugijimela-okuyi-carbohydrate eyinkimbinkimbi kanye namaprotheni ukusiza ukulungisa nokuvuselela imisipha. I-American Council on Exercise (ACE) iluleka ukuthi kuhloswe isilinganiso se-3: 1 (ama-carbous) ashibilikile kuya amaprotheni, futhi i-snacking engakapheli isigamu sehora sokuzivocavoca lapho imisipha yakho isamukela kakhulu ukwakha izitolo ze-glycogen. Kubalulekile futhi, ngokusho kwe-ACE, ukuphuza amanzi amaningi ukuze "ukusiza ukulawula ukushisa komzimba nokucindezela kwegazi, kanye nokuthuthwa kwamandla nezakhi zomzimba kuwo wonke umzimba." Izibonelo zokudla okulula okugijima ngemuva kokufaka ukudlala kubandakanya ama-crackers ayisithupha okusanhlamvu, ama-tincetu amancane we-ushizi, ne-apula noma indebe yesine ye-yogurt ye-nonfat ene-cup encane ngayinye ye-okusanhlamvu okusanhlamvu kanye namajikijolo amasha.
2 - Sula ngemva kokugijima.
Kungakhathaliseki ukuthi ukwelula kuyadingeka ukuthi abagijimi baphikisana kakhulu phakathi kochwepheshe bezempilo, kodwa akukho mbuzo isikhathi esihle sokukwenza ngemuva kokugijima, kuyilapho imisipha ifudumala futhi ihamba kahle. Ukwehlisa ngenkathi imisipha ibanda futhi inzima ingababeka engozini yezinyembezi. Sebenzisa imizuzwana engama-30 uhlangothi ngalunye ukwenza zonke lezi zigijimi zilula-kodwa ube mnene, ikakhulukazi uma ugijimela imizuzu engu-90 noma ngaphezulu: Imisipha yakho iyokhathala iphinde igwetshwe, ngakho ubaphathe nge-TLC eyengeziwe.
3 - Thatha ibhuku lokugeza.
Lokhu kungaba yindlela ephumelelayo yokunciphisa ukuvuvukala nokukhathazeka kuwo wonke umzimba. Uma umqondo wokuzifaka ngaphakathi kubhubhu olubandayo ungaphansi kokubheka, shiya izingubo zakho futhi ulethe isiphuzo esishisayo (indebe esingenakunyakaziswa) ukuze uphumule ngenkathi ugoba. Uma ungeke ubekezelele ukugeza okuqhwaqhaqha, sebenzisa amaphakheji e- ice ezindaweni ezivame kakhulu ukuzonda, njengama-quads akho namadolo.
4 - Hlanganisa imisebenzi yakho.
Ukuqeqesha isiphambano kuyindlela enhle yokuvikela imisipha ukuba ingasebenzi ngokweqile ngaphandle kokuthatha ikhefu eliphelele ekuzivocavoca. Ngezinsuku udinga ukuzinika isikhathi sokuphumula ekusebenzeni, yenza umsebenzi omthelela phansi-ibhayisikili, ugejime, sebenzisa umqeqeshi we-elliptical ekuzivocavoca kwakho. Ngisho nokuhamba ngezinyawo ezimbalwa kuzokwenza imisipha yakho isebenze futhi ijoyine ikhefu ngenkathi ikuvumela ukuthi ugcine izinga lakho lokuzivocavoca.
5 - Thola massage.
Ukuzibulala kungaphezu kokuzijabulisa emva kokuzivocavoca: Futhi kuyindlela ephumelelayo yokusiza ukunciphisa ukungezwani kwemisipha nokukhathazeka, ukuvimbela ukulimala, ukwandisa ukuhamba kokuhamba, nokuningi, ngokusho kwe-American Massage Therapy Association (AMTA). Funa isazi se-massage esiqinisekisiwe nge-AMTA noma e-Associated Bodywork Massage Professionals. Uma ukhetha ukwenza izikhumba ngokwakho, zama ukusebenzisa i-roller foam noma enye ithuluzi lokusikhipha.
6 - Ukulala isikhathi eside.
Ngemva kokugijima kanzima noma umjaho, ukulala okuhle ebusuku kubalulekile. Umzimba wakho udinga isikhathi esiningi sokuphumula ukuze uvuselele futhi ulungise ngokwawo. Eqinisweni, kufanele uqiniseke ukuthi ulala amahora okungenani ayisishiyagalombili ebusuku ngokujwayelekile impilo yakho yonke, ngokusho kweNational Sleep Foundation. Lokhu kusho ukuthi ngisho nasebusuku ngemuva kokungazange ubonise ukuthi ungumkhuba wokulala nokuvuka ngezikhathi ezithile ezizokuvumela ukuthi ungene amahora akho ayisishiyagalombili.
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca. "I-3 R ye-Workout Recovery Ukudla." NgoJanuwari 13, 2016.
> I-National Sleep Foundation. "Ukulala Kakhulu Ngabe Sidinga Ngempela?"
> University of Minnesota. "Ngingayithola Kanjani I-Massage Therapist Efanele?" 2016.