Amathiphu asheshayo
- Gcina ukunyakaza kokululama kulula ngokwanele ukuxoxa ngesikhathi sako.
- Hlala uphuze amanzi ngisho nangezinsuku zakho zokuphumula ezimnene.
- Phumula ngokugcwele uma ulimele noma ukhathele ngempela.
Kunombono onenkani ontantayo othi usuku lokuphumula lusho isofa nokungenani okunye. Ngemva kwesikhathi esinzima sokusebenza usukuzuzile, ngokusho kwalo mcabango, ngakho uyazihlalisa unganyakazi. Ngezinye izikhathi lokho kulungile ncamashi. Kodwa ngokuvamile, isilinganiso esincane sokunyakaza okumnene ngosuku lwakho lokuphumula luzokushiya uthambile, ungaqaqambi kangako, futhi ukulungele kakhulu ukuzivocavoca okulandelayo kunokuthula okuphelele.
Yilokho kanye umbono ophelele ongemuva kokululama okunyakazayo. Akukhona ukuzivocavoca kwesibili. Kuwukunyakaza okulula, okunomzamo omncane okwenziwa ngamabomu ukusiza umzimba wakho ululame ngokushesha.
Yini ngempela ukululama okunyakazayo
Ukululama okunyakazayo kusho ukunyakaza okulula, okulula ngosuku lapho ungaqeqeshi kanzima, noma ngokushesha ngemva komzamo onamandla. Igama elibalulekile lithi *lula*. Sikhuluma ngokuhamba okukhululekile, ukugibela ibhayisikili kancane, ukubhukuda okungasheshi, ukwelula okumnene noma i-yoga, ukugingqa i-foam kancane. Akukho okukushiya uphelelwe umoya. Uma ukwazi ukuxoxa ngokukhululeka sonke isikhathi, usendaweni elungile.
Kungani ukunyakaza okuncane kungcono kunokungabikho
Inzuzo ifinyelela ekujikelezeni kwegazi. Uma unyakaza kamnene, ugcina igazi ligeleza emisiphini oyisebenzisile. Lokho kugeleza okuzinzile kwenza imisebenzi emibili kanyekanye. Kuletha umoyampilo omusha nezakhamzimba ukusiza ukulungisa izicubu, futhi kusiza ukukhipha imikhiqizo eyengeziwe ye-metabolic ehlanganiswa ngesikhathi sokuzivocavoca okunzima.
Omunye walabo mikhiqizo yi-lactate. Ngemva komzamo onamandla iyaqoqana emisiphini yakho, futhi umzimba wakho kufanele uyikhiphe. Lapha ucwaningo luvumelana ngokumangazayo. Ucwaningo olubhaliswe e-National Library of Medicine lukhombisa ukuthi umsebenzi olula ukhipha i-lactate egazini ngokushesha kunalokho ukuphumula nje okukwenzayo, ngoba ukugeleza kwegazi okwengeziwe kusiza imisipha yakho ukuyithatha futhi iyisebenzise. Ukuhlala uthule ngokuphelele kwenza leyo nqubo ihambe kancane.
Umphumela ozwakalayo yingxenye ozoyiqaphela ngempela. Ukululama okunyakazayo kuvame ukudambisa lokho kuqina kosuku olulandelayo, uhlobo olwenza izitebhisi zizwakale njengokuxoxisana. Ukunyakaza kugcina imisipha ithambile futhi iguqukezela kunokuyivumela iqine, okuvame ukuba yilokho kanye okufunayo ngemva kwesikhathi esinzima.
Ukululama okunyakazayo mayelana nokuphumula okugcwele
Ngakho ingabe usuku ngalunye lokuphumula kufanele lubandakanye ukunyakaza? Hhayi ngempela, futhi yilapha lapho ukwahlulela okuthile kusiza.
Ukululama okunyakazayo ukukhetha okungcono ekuqaqambeni okuvamile ngemva kokuzivocavoca, ukuqaqamba jikelele nokuqina okulandela umzamo onzima kodwa onempilo. Ukunyakaza okulula kusiza lokho kuxazululeke ngokushesha.
Ukuphumula okugcwele, okungenzi lutho, ngakolunye uhlangothi, kuyisinqumo esilungile lapho ubhekene nokuxineka kwangempela, ilunga elilimele, ukusonteka, noma noma yikuphi ukulimala kwangempela. Kulezo zimo, izicubu zidinga ukushiywa zodwa ukuze zipholise, futhi ukuphusha ukunyakaza kukho kungenza izinto zibe zimbi kakhulu. Kufana nalapho udangele ngempela, ugula, noma ukhathele kakhulu kangangokuthi ngisho nokuhamba kuzwakala kungokuningi kakhulu. Lalela lokho. Ezinye izinsuku ukululama okungcono kakhulu ukozela nobusuku bokulala kusenesikhathi, futhi ayikho indondo yokunganaki ukukhathala kwangempela.
Indlela elula yokunquma: uma uqinile futhi uqaqamba kancane kodwa ngale kwalokho uright, nyakaza kamnene. Uma okuthile kubukhali, kuvuvukele, noma kulimele ngokusobala, noma ukhathele ngempela, phumula ngokugcwele futhi ungakungabazi.
Kungabukeka kanjani ukululama okunyakazayo
Inguqulo engcono kunazo zonke yinoma yini ezwakala imnandi ngokwanele ukuthi uzoyenza ngempela. Ezinye izinketho:
- Ukuhamba okukhululekile. Okulula kunakho konke, futhi kunzima ukukwedlula. Imizuzu engamashumi amabili kuya kwamashumi amane ngejubane elikhululekile, ngokufanele endaweni othokoza ukuba kuyo.
- Ukugibela ibhayisikili okulula. Uhambo oluthe twi, olumnene ngaphandle kokugijima ngentaba nangaphandle kwewashi okufanele ulehlule.
- Ukubhukuda kancane noma ukuhamba echibini. Amanzi asekela amalunga akho, okuzwakala kukuhle ikakhulukazi emilenzeni ebuthakathaka.
- I-yoga emnene noma ukwelula. Izitayela ezihamba kancane, ezivuselelayo zikhulula izindawo eziqinile bese zizolisa isimiso sakho sezinzwa ngasikhathi sinye.
- Ukugingqa i-foam. Imizuzu embalwa yokugingqa kancane phezu kwemisipha oyisebenzisile kungakhulula ukucindezeleka futhi kuthuthukise indlela ezwakala ngayo.
- Ukunyakaza okulula okugelezayo. Imijikelezo elula nokwelula okudlula ezinqulwini zakho, emahlombe, nasemgogodleni ukuze konke kuhlale kunyakaza ngokukhululeka.
Kugcine kufushane futhi kugcine kulula. Imizuzu eyishumi nanhlanu kuya kwamashumi amane nanhlanu yanele. Ngesikhathi kuqala ukuzwakala njengokuzivocavoca, usuphumile ekululameni.
Ukukwakhela esontweni lakho
Awudingi icebo eliyinkimbinkimbi. Iningi labantu likwenza kahle ukuqeqesha kanzima ngezinye izinsuku bese lifaka ukululama okunyakazayo, noma ukuphumula kwangempela, ezikhaleni.
- Beka izinsuku ezilula eduze kwezinzima. Ngemva kwesikhathi esinzima samandla noma se-cardio, usuku olulandelayo lufaneleka ngokwemvelo ukuhamba okumnene noma ukwelula okuthile.
- Vumelanisa ukunyakaza nemisipha oyisebenzisile. Imilenze eqaqambayo ye-squats? Ukuhamba okuthe twi noma ukubhukuda. Izingalo namahlombe akhathele? Ukuhamba okusebenzisa ingxenye ephansi yomzimba nokunyakaza okumnene okwengxenye ephezulu yomzimba.
- Gcina okungenani usuku olulodwa olulula ngempela noma lokuphumula ngesonto. Ukululama yilapho umzimba wakho ujwayela khona ngempela bese uqina. Ukukweqa ngokuphelele yindlela abantu abamiswa ngayo noma balimale.
- Vumela indlela ozizwa ngayo iqondise iwili. Amanye amasonto uzofuna ukuhamba okusheshayo ngosuku lwakho lokuphumula. Amanye amasonto, ukwelula kancane yikho kuphela onakho. Kokubili kusemthethweni.
Umsipha uqina ngesikhathi sokululama, hhayi ngesikhathi somsebenzi onzima ngokwawo. Umsebenzi wehlisa izinto kancane; ukuphumula, okunyakazayo noma okungenzi lutho, yilapho wakha khona kabusha. Ukuphatha izinsuku zakho ezilula njengengxenye yecebo, kunokuba yikhefu elinecala kulo, kungenye yezinguquko ezilula kunazo zonke ongazenza.
Izixwayiso ezimbalwa ngaphambi kokuqala
Ukululama okunyakazayo kumnene ngokwakheka, kodwa izinto ezimbili zifanele ukugcinwa engqondweni. Uma unesimo senhliziyo, izinkinga zamalunga, ukulimala kwakamuva, noma noma yikuphi ukukhathazeka kwempilo okuqhubekayo, xhumana nodokotela wakho ngohlobo lokunyakaza olukuphephele, kuhlanganise nangezinsuku zokululama. Hlala uphuze amanzi, njengoba usanyakaza futhi usajuluka kancane. Futhi vumela ubuhlungu bube umhlahlandlela wakho. Ukuqina okuncane okudamba njengoba unyakaza kuwuphawu oluhle. Ubuhlungu obubukhali, obuzumayo, noma obuya buba bubi kuwuphawu lokuthi uyeke bese uphumula, futhi ukubhekisise uma buqhubeka.
Inhliziyo yakho ilula futhi inomusa emzimbeni wakho. Ngemva kokuphusha, awudingi ukukhetha phakathi kokuqhubeka usebenza kanzima nokuvala nya. Kunendlela emaphakathi elula, ukuhamba kancane, ukwelula okumnene, ukunyakaza okuncane okukusiza ukululama futhi kukulungiselele ukuzizwa unamandla futhi.
Imithombo
- WebMD, Active Recovery Workouts and How They Can Ease Muscle Soreness
- National Library of Medicine (PMC), Active Recovery between Interval Bouts Reduces Blood Lactate While Improving Subsequent Exercise Performance
- Centers for Disease Control and Prevention, Adult Activity: An Overview