Izinto Ezi-5 Okungafanele Uzenze Ngemva Kokuzivocavoca

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Ukukhombisa leso sigaba se-spin nokuzidudula ngezikhathi ezinzima kuyisici esibaluleke kakhulu esimisweni sakho sokuqina - kepha okwenzayo ngemuva kokujuluka kungaba nomthelela omkhulu ekutheni umzimba wakho uphendula kanjani emsebenzini owufakile.

"Kusukela ekudleni esikudlayo kuze kufike enanini lokuphumula esikutholayo, izinqumo esizenzayo ngemuva kokuzivocavoca konke kunomthelela endleleni umzimba wethu olulama ngayo, olungisa ngayo, futhi okhula ngayo," kusho uJulius Jamison, umqeqeshi ophezulu eNew York Health and Racquet Club . Kungakho kunengqondo ukugwema la maphutha amahlanu amakhulu abantu abasebenzayo (aka mhlawumbe nguwe) owenza sonke isikhathi.

1. Ukukhohlwa ukudonsa amanzi

Ngokuvamile awunaso isikhathi sokuthola amanzi anele uma umatasa uphakamisa futhi uphefumula, ngakho-ke kubalulekile ukuthi uphuze amanzi amaningi kunokujwayelekile ngemuva kokuphinda ufake i-hydrate kusho uRebecca Kennedy, umqeqeshi oyinhloko eBarry's Bootcamp nomsunguli we-A.C.C.S..S..S. Uphinda ancoma ukuthi kutholakale isiphuzo sokubuyisela emuva ngemuva kokuzivocavoca okujuluka kakhulu (intandokazi yakhe yiWellWell). "Kuzodingeka ugcwalise amazinga akho e-glycogen futhi ufake ama-electrolyte, womabili asiza ukululama," kusho yena.

2. Ukudla ukudla okunamafutha

"Amafutha anciphisa inqubo yokugaya ukudla, ngakho-ke awusoze wafuna ukudla kakhulu ngemuva kokuzivocavoca," kuchaza uJamison. "Ufuna ukudla imisoco 'esebenza ngokushesha' ekwazi ukungena egazini futhi ifinyelele kumaseli ngokushesha." Lokho kusho ukugcwalisa uphethiloli ngokushesha, njengasemizuzwini engama-20 kuye kwengama-30 ngemuva kokuzivocavoca, ngamaphrotheni ekhwalithi kanye nama-carbs okondla imisipha yakho.

3. Ukweqa ukuzelula

Impela, kwesinye isikhathi kufanele uphume ufike kulowo mhlangano, kepha ngemuva kokuthi imisipha yakho ibisenkontilekeni ihora lonke, ukuthola izindlela ezimbalwa ezinhle okungenani imizuzwana eyi-10 ngesikhathi kubalulekile. "Ukwehluleka ukwelula ngemuva kokuzivocavoca kungabangela ukulinganiselwa ekuhambeni kwakho, okungase kukwenze ube sengozini yokulimala," kusho uJamison.

4. Ukuhlala unganyakazi usuku lonke

"Nakanjani ufuna ukuqala ukunyakaza ngesikhathi esithile noma umzimba wakho uzoqina," kusho uKennedy. Vele, awukwazi ukuwubalekela ngokuphelele umsebenzi wakho wedeski, kepha ugcizelela isidingo "sokutakula okusebenzayo" ngaphezu kokuzelula (ikakhulukazi uma wenza ukusebenzisa okukhulu njenge-bootcamp ye-HIIT). Lokho kusho ukuthi uchitha isikhathi esithile kumaphesenti angu-50 wesilinganiso esiphezulu senhliziyo yakho (umzamo ophakathi nendawo) wenza izinto ezifana nokwelula okuguquguqukayo, ukugoqa amagwebu, kanye nesisindo somzimba esisebenzayo nomsebenzi oyinhloko.

Uma ungeke ukwazi ukukwenza phakathi nosuku ngemuva kokuzivocavoca ekuseni, nikela imizuzu embalwa kusihlwa noma ngosuku olulandelayo. "Kunezinhlobo ezahlukene zezinzuzo-njengokugqugquzela ukugeleza kwegazi, ukukhulula ubuhlungu, ukuqinisa ukuma okuhle, nokunye."

5. Ukuncipha ekulaleni

Usuku owenza ngalo i-PR ngesikhathi sakho se-CrossFit WOD akulona usuku lokukopela umzimba wakho ngokusele okudingayo ukuze ulungise futhi ushaje kabusha. "Imizimba yethu iyalulama futhi yakhe kabusha kakhulu lapho silele, ngakho-ke ukuphumula okufanele kubalulekile," kusho uJamison. Sekukonke, "okwenzayo ngemuva kokuzivocavoca ngeke kukwenze noma kukuphule, kodwa kuzokuthuthukisa futhi kukwenze kube wusizo," kusho uKennedy. Futhi akukhona yini lokho?

Lesi sihloko savela ekuqaleni kokuthi Well + Good.

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