Ungawakha Kanjani Amandla Akho

-Delile

• Izindlela ezi-5 zokwandisa ukuqina
• 1. Ukuzivocavoca umzimba
• 2. I-Yoga nokuzindla
• 3. Umculo
• 4. Ikhafeyini
• 5. I-Ashwagandha
• Ukudla okudlela endlini

Kuyini ukuqina?

Ukuqina kungamandla okukuvumela ukuthi uqhubeke nomzamo womzimba noma wengqondo isikhathi eside. Ukukhulisa ukuqina kwakho kukusiza ukuthi ubekezelele ukungakhululeki noma ukucindezeleka lapho wenza umsebenzi. Futhi kunciphisa ukukhathala nokukhathala. Ukuba nokuqina okuphezulu kukuvumela ukuthi wenze imisebenzi yakho yansuku zonke ezingeni eliphakeme ngenkathi usebenzisa amandla amancane.

Izindlela ezi-5 zokwandisa ukuqina

Zama lezi zeluleko zokwakha ukuqina:

1. Ukuzivocavoca umzimba

Ukuzivocavoca umzimba kungaba yinto yokugcina engqondweni yakho lapho uzizwa uphelelwe ngamandla, kodwa ukuzivocavoca umzimba ngokungaguquguquki kuzokusiza ukwakha amandla akho.

Imiphumela ye-a ikhombisa ukuthi ababambiqhaza ababebhekene nokukhathala okuhlobene nomsebenzi bakhuphule amazinga abo wamandla ngemuva kwamasonto ayisithupha okungenelela kokuzivocavoca. Bathuthukise ikhono labo lomsebenzi, ikhwalithi yokulala, kanye nokusebenza kwengqondo.

2. I-Yoga nokuzindla

I-Yoga nokuzindla kungakhuphula kakhulu amandla akho kanye nekhono lokusingatha ukucindezeleka.

Njengengxenye ye, abafundi bezokwelapha abangama-27 bafunda amakilasi e-yoga nokuzindla amasonto ayisithupha. Babone ukuthuthuka okuphawulekayo emazingeni okucindezeleka kanye nomuzwa wenhlalakahle. Baphinde babika ukukhuthazela okungaphezulu nokukhathala okuncane.

3. Umculo

Ukulalela umculo kungakhuphula ukusebenza kahle kwenhliziyo yakho. Ababambiqhaza abangama-30 kulokhu banciphise ukushaya kwenhliziyo lapho bezivocavoca ngenkathi belalele umculo abawukhethile. Bakwazile ukwenza umzamo omncane wokuzivocavoca lapho belalele umculo kunalapho bezivocavoca ngaphandle komculo.

4. Ikhafeyini

Ku, ababhukudi abayisishiyagalolunye besilisa bathathe umthamo we-3-milligram (mg) we-caffeine ihora elilodwa ngaphambi kokuthi i-freestyle sprints. Laba bantu ababhukudi bathuthukise isikhathi sabo se-sprint ngaphandle kokukhuphula izinga labo lenhliziyo. I-caffeine ingakunika amandla ezinsukwini lapho uzizwa ukhathele kakhulu ukuthi ungazivocavoca.

Zama ukungathembeli kakhulu ku-caffeine, ngoba ungakha ukubekezelelana. Kufanele futhi uhlale kude nemithombo ye-caffeine enoshukela omningi noma ukunambitheka okufakelwayo.

5. I-Ashwagandha

I-Ashwagandha umuthi osetshenziselwa impilo yonke nobungqabavu. Ingasetshenziswa futhi ukukhulisa ukusebenza kwengqondo nokunciphisa ukucindezeleka. I-Ashwagandha nayo ikhonjiswa ukukhulisa amazinga wamandla. Ku, abantu abadala abangama-50 abasubathi bathathe ama-capsules angama-300 mg e-Ashwagandha amasonto ayi-12. Banyuse ukukhuthazela kwabo kokuphefumula komzimba kanye nekhwalithi yempilo yonke kunaleyo eseqenjini le-placebo.

Ukudla okudlela endlini

Njengoba ugxila ekwandiseni amazinga akho wamandla, khumbula ukuthi kungokwemvelo ukuzwa ukwehla kwamandla nokugeleza. Ungalindeli ukuthi usebenze ngokusemandleni akho ngaso sonke isikhathi. Khumbula ukulalela umzimba wakho uphumule lapho kudingeka. Gwema ukuziphushela ezingeni lokukhathala.

Uma unomuzwa wokuthi wenza izinguquko ukwandisa ukuqina kwakho ngaphandle kokuthola imiphumela, ungahle ufise ukubona udokotela. Udokotela wakho anganquma ukuthi ngabe unezinkinga ezithile zezempilo ezithinta ukusebenza kwakho. Hlala ugxile kuhlelo lwakho oluhle lwenhlalakahle jikelele.