Uma ngabe wake wawela izingqikithi eziningi zesikhathi ohambweni olulodwa, kungenzeka ukuthi uhlangabezane ne-jet lag noma umuzwa wokungaxhumani ongase udlule, uphonsa noma uwele nganoma yisiphi isikhathi esithile. Emzimbeni wakho, kungase kuzwe sengathi kuphakathi kobusuku kodwa, engqondweni yakho, sekuphakathi kosuku. Umzabalazo womzimba wakho ukulungisa yilokho obangela izimpawu ezifana nalokhu:
- Ukukhathala nokukhathala
- Ukungalali
- Ukwehla kwamanzi
- Izinsizwa
- I-nausea
- Ukuthukuthela
- Uhudo noma ukuqotshwa
- Izinkinga ngokuxhumana nokukhumbula
Uma uphakathi kwe-jet lag, ukuvivinya umzimba kungaba yinto yokugcina ofuna ukuyenza. Noma kunjalo, ukuzivocavoca kungase kusize ukusetha kabusha iwashi lomzimba wakho ngenkathi unciphisa izimpawu ze-jet lag. Ucwaningo lubonise ukuthi ukuzivocavoca ngaphandle kungasiza ukuvumelanisa kabusha umzimba wakho nokuthi kunezikhathi ezintathu ezibalulekile lapho ukuzivocavoca kungakusiza kakhulu.
Indlela Nini Yokuzivocavoca Ukunciphisa I-Jet Yakho Lag
- Ukusebenzisa Ngaphambi Kokuhamba Ngezindiza - Nakuba usuvuselele futhi ugcwele amandla, zama ukusebenza okuphakeme kakhulu ngaphambi kokuba indiza yakho iqede amanye ama-khalori futhi ususe noma yikuphi ukucindezeleka kokuhamba. Uma unendiza enkulu kakhulu, ungase ungabi nesikhathi sokuzivocavoca okugcwele, kodwa ukuhamba okuncane okuzungezile kuzungeze isikhumulo sezindiza ngaphambi kokugibela kuzosebenza kahle. Ukuvivinya okunzima kokuhamba ngaphambi kokushayela ukuzama lokhu kusetshenzwa kwesifunda se-fat and calories .
- Ukuhlala Usebenza Ngesikhathi Sendiza Yakho - Kunzima ukuhamba endaweni encane kangaka, kodwa noma yikuphi ukunyakaza kungagcina igazi lakho ligeleza futhi likusize uzizwe kancane futhi ucindezelekile. Vuka futhi uhambe nxa usukwazi noma, uma lokho akuyona inketho, zama izenzo ze-isometric. Cindezela i-glutes yakho, uvumelanise i-abs yakho noma wenze izandiso zomlenze uma unegumbi lomlenze. Ukuqeqeshwa okusheshayo kokushayela:
- Izandiso zomlenze ezingu-20 - zombili imilenze ngesikhathi esifanayo
- Ama-glque angu-20 agwetshiwe
- Ama-triceps angu-20
- Ama-20 ab
- Ithanga langaphakathi elingu-20 liyahlwitha
- 10 amahlombe ahamba phambili nangemuva
- I-stret stret - yibambe imizuzwana engu-30
- Ihlombe elihlangene lithele - ubambe imizuzwana engu-30
- Uhlezi i-hip stretch - ubambe imizuzwana engu-30 ohlangothini ngalunye.
- Ukusebenzisa Ngemva Kokufika - Ungathola ukuthi izimpawu zakho ezimbi kunazo zonke ze-jet zivele ezinsukwini ezimbili noma ezintathu ngemuva kokufika. Ukuze usize ukulwa nalokhu, zama ukusebenzisa usuku ofika ngalo, ngisho noma ukuhamba okuncane noma ukuzivocavoca ezimbalwa ekamelweni lakho lehhotela. Ukuzivocavoca kwakho okuhamba phambili kokuhamba ngezinyawo kungukuhamba okulinganiselwe kwamaminithi angu-20 noma angu-30 kulandelwa ezinye izisindo zomzimba eziyisisekelo ukuze usebenzise imisipha yakho.
Akukho ukucwaninga okuningi mayelana nokuvivinya umzimba okunciphisa ukuncipha kwegazi, ngakho-ke lalela umzimba wakho futhi wenze lokho okuzizwa kungcono kakhulu. I-high-intensity cardio ingase ingabikho embuzweni uma usuke uphelelwe amandla futhi umzimba wakho uzizwa sengathi ulinganisa kabili njengoba kuvame ukukwenza. Uma kunjalo, zama ukuvivinya umzimba okulula, ukuhamba noma ukuzivocavoca okunye futhi ukhumbule ukuthi uzobuyela kumuntu wakho omdala ezinsukwini ezimbalwa.
Ukusebenza okulula kwe-Jet Lag
- Akukho Ukusebenza Kwemithwalo - Lo msebenzi ufushane, kulula futhi kulula ukwenza ekamelweni lakho lehhotela ngaphandle kwemishini edingekayo. Lokhu kuphelele ukugcina amandla akho futhi ugcine imisipha yakho isebenza ngisho noma amazinga akho egeyimu eyancipha.
- Ukwehliswa okuyisisekelo - Uma ukusebenzela isithukuthezi kubonakala kungenakwenzeka, lokhu kusebenza okulula okuguquguqukayo kungenza ukujikeleza kuqhubeke ngaphandle kokucindezela umzimba wakho.
- Yoga Ekuseni Nebusuku - I-Yoga iyinhle yokukhululeka kokucindezeleka futhi ingakusiza ukuba uphumule. Lo msebenzi uphelele, kungakhathaliseki ukuthi uyinto yokuqala ekuseni noma nje uzizwa sengathi ukhona.
- Uhlezi u-Stretch - Uma unamathele ezindizeni amahora amaningana, zama lokhu okuhleliwe ukuthuma ukuvikela ukuze ungangeni futhi ube nesisindo.
Umthombo:
Shiota M, Sudou M, Ohshima M. Ukusebenzisa ukuvivinya ngaphandle ukunciphisa i-jet lag ku-airline crewmembers. I-Aviat Space Environ Med. 1996 Dec; 67 (12): 1155-60.