Nakhu iqiniso elisusa ingcindezi: ukuzivocavoca akusiyona indawo lapho uqina khona. Ukuzivocavoca kuyingcindezi, umonakalo omncane, owusizo. Ingxenye yokuqina yenzeka kamuva, emahoreni athulile ngemva kwalokho, ngenkathi udla, ulala, uphumula. Ukululama yilapho umzimba wakho ufunda umlayezo okuqeqeshwa kwakho okuwuthumele bese unquma ukubuya uqine kancane.
Yeqa leyo ngxenye, bese umane uqongelela ingcindezi ngaphandle kwenzuzo. Yihloniphe, bese umzamo ojwayelekile uphenduka inqubekela phambili yangempela. Ukululama akusona umvuzo wokuqeqeshwa. Kuyingxenye eyodwa yendlela ukuqeqeshwa okusebenza ngayo.
Okwenzekayo ngenkathi uphumula
Lapho uzivocavoca kanzima, wenza ukudabuka okuncane ezintanjeni zemisipha yakho bese ushisa amandla akho agciniwe. Lokho kuzwakala kubi. Akunjalo. Kuyisiginali. Ekusabeleni, umzimba wakho ulungisa lezo zintambo bese uzakha kabusha ziqine kancane kunangaphambili, ukuze zikwazi ukuphatha umthwalo ofanayo kalula ngokwengeziwe ngokuzayo. Le yinjini yonke yokuqina, futhi isebenza cishe ngokuphelele ngesikhathi sokuphumula.
Lokho kwakha kabusha kudinga izinto zokwakha nesikhathi. Uphrotheni unika imisipha yakho izakhi. Ubuthongo yilapho umsebenzi omningi wokulungisa nokukhululwa kwamahomoni kwenzeka khona ngempela. Ukuphusha kanzima futhi ngaphambi kokuba lowo msebenzi wenziwe kufana nokupenda kabusha udonga ngaphambi kokuba isendlalelo sokuqala some. Awunqobi phambili. Umane wenza isihlakahlaka.
Izinto ezine ezibaluleke kunazo zonke
Ukululama kungathengiswa kube yisiko eliyinkimbinkimbi, elibizayo. Akudingi kube njalo. Izisekelo ezimbalwa zithwala cishe yonke inzuzo.
Ubuthongo buyithuluzi langempela lokululama
Uma wenza into eyodwa ngokululama, lala ngokwanele. Abantu abadala abaningi badinga cishe amahora ayisikhombisa kuya kwayisishiyagalolunye, futhi ngemva kokuzivocavoca okunzima lokho akuyona intokozo, kuyisikhathi lapho umzimba wakho ushaja kabusha futhi wakha kabusha izicubu zemisipha. Ncisha ubuthongo bese ubuntungela kanye ukujwayela okuziqeqeshele khona. Awukho umuthi owengezayo, isiphuzo, noma ithuluzi elisondela ebuthongweni obuhle bobusuku.
Faka kabusha uphrotheni nokudla
Imisipha yakho ayikwazi ukwakha kabusha kusukela ezweni. Ukudla uphrotheni ngemva kweseshini elinzima kubanika lokho abakudingayo, futhi indawo yokuqala evamile, esekelwe ubufakazi ingamagremu angaba ngu-20 kaphrotheni ngemva kokuzivocavoca okunzima, kusukela kunoma yini oyithandayo, amaqanda, inhlanzi, inkukhu, ubhontshisi, uyogathi, i-shake. Kuhlanganise nesitashi esithile ukugcwalisa kabusha izitolo zakho zamandla. Futhi phuza amanzi. Ukuphelelwa amanzi kuphela kungakushiya ugoqana, ukhathele, unekhanda elibuhlungu, okuzwakala kufana kakhulu nokululama okubi.
Thatha izinsuku zokuphumula zangempela, futhi wenze ezinye zazo zisebenze
Okuningi akuhlali kungcono. Izinsuku zokuphumula yilapho ukwakha kabusha kufinyelela khona. Nokho lokho akusho ukulala unganyakazi usuku lonke. Ukunyakaza okulula ezinsukwini zokuphumula, ukuhamba okulula, ukugibela ibhayisikili kamnene, ukwelula okuhamba kancane, kungakusiza ngempela ukuba ululame ngokugcina igazi ligeleza ngaphandle kokwengeza ingcindezi. Ukuzikhandla nsuku zonke akulona ukuzinikela. Kuyisu elima.
Phola bese uxegisa
Imizuzu embalwa yokwelula okumnene njengoba uphola incane kodwa iwusizo. Abantu abelula ngesikhathi sokuphola bavame ukubika ukuqaqamba kwemisipha okuncane nokulimala okuncane. Kuphinde kunike ukushaya kwenhliziyo yakho nokuphefumula kwakho umzuzu wokuzinza, ibhuloho elilula lokusuka emzamweni ubuyele ekuzoleni.
Qeqesha, bese uvumela umzimba wakho wenze umsebenzi othulile ophendula umzamo ube amandla.
Indlela yokwazi ukuthi ukululama akuhambisani
Umzimba wakho uzokutshela lapho usemuva, uma ulalela. Qaphela ukuqaqamba okuhlala izinsuku, ukuzivocavoca okuzwakala kunzima kunokujwayelekile, ubuthongo obube bubi kakhulu, ukushesha ukuthukuthela, noma nje ukukhathala sonke isikhathi. Lezo akuzona izimpawu zokuphusha kakhulu. Ziyizimpawu zokwehlisa, ulale kakhulu, udle kakhulu, unike ukwakha kabusha isikhathi sokuqeda. Ukuthatha isonto elilula ngezinye izikhathi akusona ubuvila. Yindlela abantu abaqhubeka ngayo iminyaka esikhundleni sokuphelelwa amandla ezinyangeni.
Nini okumele uxoxisane nomuntu
Ukululama okuningi kuyazilungisela ngobuthongo, ukudla, amanzi, nokuphumula. Kodwa naka ubuhlungu obucijile, obugxile elungeni, noma obungakhululeki ngemva kwezinsuku eziningana zokuphumula, lokho kungaba ukulimala kunokuqaqamba okujwayelekile, futhi kufanele ubukwe. Kunjalo nangokukhathala okuhlala kungakhathaliseki ukuthi uphumula kangakanani, okungakhomba okuthile okungaphezu kokuqeqeshwa. Uma unesimo sezempilo, ubuya ekulimaleni, noma ungaqiniseki ukuthi ungawukala kanjani umzamo wakho, udokotela noma udokotela wokwelapha umzimba angakusiza uthole ukulinganisela okufanele.
Ukufunda ukuphumula kahle kuyikhono elithule, futhi elingahlonishwa ngokwanele. Awudingi ukuzuza ukululama kwakho. Kusuvele kuyingxenye yomsebenzi.
Imithombo
- Cleveland Clinic, A Post-Workout Recovery Plan for Healthy Muscle Growth
- Centers for Disease Control and Prevention, Adding Physical Activity as an Adult
- National Center for Biotechnology Information, The Interplay Between Physical Activity, Protein Consumption, and Sleep Quality in Muscle Protein Synthesis