Ingabe Izinsuku Zokuphumula Zibalulekile Ekuzivocavoca?

-Delile

• Izinzuzo
• 1. Ivumela isikhathi sokululama
• 2. Kuvimbela ukukhathala kwemisipha
• 3. Yehlisa ingozi yokulimala
• 4. Kuthuthukisa ukusebenza
• 5. Usekela ukulala okunempilo
• Uzenza kanjani izinsuku zokuphumula kahle
• UCardio
• Iyagijima
• Ukwakha umzimba
• Ukwehlisa isisindo
• Okufanele ukwenze ngosuku lwakho lokuphumula
• Ukudla namaprotheni
• I-Yoga
• Ukuzivocavoca okunomthelela ophansi
• Izimpawu ozidingayo usuku lokuphumula
• Uzokhuluma nini nompetha
• Okubalulekile

Sihlale sitshelwa ukuthi sihlale sisebenza futhi sivivinye umzimba njalo. Kepha noma ngabe uqeqeshela umncintiswano noma uzizwa ukhuthazeke ngokwengeziwe, okuningi akuhlali kungcono njalo.

Izinsuku zokuphumula zibaluleke njengokuzivocavoca umzimba. Eqinisweni, uhlobo lokuphumelela lokuqina aluphelelanga ngaphandle kwezinsuku zokuphumula.

Ukuthatha amakhefu avamile kuvumela umzimba wakho ukuthi uphinde ululame. Kuyingxenye ebucayi yenqubekelaphambili, kungakhathalekile ukuthi unjani izinga lokuqina noma ezemidlalo. Ngaphandle kwalokho, ukweqa izinsuku zokuphumula kungaholela ekuqothulweni noma ekutubeleni.

Izinzuzo

Nakhu ukubheka izinzuzo zokuthatha izinsuku zokuphumula ezijwayelekile.

1. Ivumela isikhathi sokululama

Ngokuphikisana nenkolelo evamile, usuku lokuphumula aluqondene nokuba livila kusofa. Kungalesi sikhathi lapho kwenzeka khona imiphumela ezuzisayo yokuzivocavoca umzimba. Ngokuqondile, ukuphumula kubalulekile ekukhuleni kwemisipha.

Ukuvivinya umzimba kudala izinyembezi ezincane kakhulu ezicutshini zakho zemisipha. Kodwa ngesikhathi sokuphumula, amangqamuzana abizwa ngokuthi ama-fibroblast ayayilungisa. Lokhu kusiza izicubu zelaphe futhi zikhule, okuholela emisipheni enamandla.

Futhi, imisipha yakho igcina ama-carbohydrate ngesimo se-glycogen. Ngesikhathi sokuzivocavoca umzimba wakho uphula i-glycogen ukuze uvuselele ukuzivocavoca kwakho. Ukuphumula kunika umzimba wakho isikhathi sokugcwalisa lezi zitolo zamandla ngaphambi kokuzivocavoca kwakho okulandelayo.

2. Kuvimbela ukukhathala kwemisipha

Ukuphumula kuyadingeka ekugwemeni ukukhathala okubangelwa ukuvivinya umzimba. Khumbula, ukuzivocavoca umzimba kunciphisa amazinga emisipha yakho ye-glycogen. Uma lezi zitolo zingashintshwa, uzothola ukukhathala kwemisipha nobuhlungu.

Futhi, imisipha yakho idinga i-glycogen ukuze isebenze, noma ngabe awusebenzi. Ngokuthola ukuphumula okwanele, uzovikela ukukhathala ngokuvumela izitolo zakho ze-glycogen zigcwaliswe futhi.

3. Yehlisa ingozi yokulimala

Ukuphumula njalo kubalulekile ukuze uhlale uphephile ngesikhathi sokuzivocavoca umzimba. Lapho umzimba wakho usebenza ngokweqile, uzoba sethubeni lokuwa kwifomu, wehle isisindo, noma uthathe isinyathelo esingalungile.

Ukweqisa ngokweqile kubuye kuveze imisipha yakho ekucindezelekeni okuphindaphindayo nasekuxakekeni. Lokhu kwandisa ubungozi bokulimala ngokweqile, kukuphoqa ukuthi uthathe izinsuku zokuphumula eziningi kunalokho obekuhleliwe.

4. Kuthuthukisa ukusebenza

Lapho ungaphumuli ngokwanele, kungaba nzima ukwenza inqubo yakho ejwayelekile, ingasaphathwa eyokuziphonsela inselelo. Isibonelo, ungahle ungakhuthazeki ukwenza enye i-rep noma ugijime enye imayela.

Noma uziphoqa, ukusebenzisa ngokweqile kunciphisa ukusebenza kwakho. Ungahle uhlangabezane nokuncipha kokukhuthazela, izikhathi zokuphendula kancane, nokushesha okungahambi kahle.

Ukuphumula kunomphumela ophambene. Kwandisa amandla futhi kuvimbele ukukhathala, okulungiselela umzimba wakho ukusebenza okungaguquguquki okuphumelelayo.

5. Usekela ukulala okunempilo

Ngenkathi ukuzivocavoca njalo kungathuthukisa ukulala kwakho, ukuthatha izinsuku zokuphumula nakho kuyasiza.

Ukuvivinya umzimba kukhulisa ama-hormone akhulisa amandla afana ne-cortisol ne-adrenaline. Ukuzivocavoca njalo, noma kunjalo, kukhiqiza ngokweqile la mahomoni. Uzoba nesikhathi esinzima sokulala ikhwalithi, okuqinisa kuphela ukukhathala nokukhathala.

Ukuphumula kungakusiza ulale kangcono ngokuvumela ama-hormone akho abuyele esimweni esijwayelekile, esilinganiselayo.

Uzenza kanjani izinsuku zokuphumula kahle

Usuku lokuphumula olufanele lubukeka luhlukile kumuntu ngamunye. Kuya ngokuqina nobuningi besimiso sakho esijwayelekile, kanye nempilo yakho ngaphandle kokuzivocavoca umzimba.

Kodwa-ke, kunemihlahlandlela ejwayelekile yokufaka izinsuku zokuphumula ekusebenzeni okuhlukahlukene.

UCardio

Ngokuvamile, izinsuku zokuphumula azidingekile ku-cardio ekhanyayo. Lokhu kufaka phakathi imisebenzi enjengokuzijabulisa noma ukuhamba kancane ukudansa. Kuphephe ngokwanele ukukwenza nsuku zonke, ngaphandle uma udokotela wakho esho okuhlukile.

Kepha uma wenza umsebenzi olinganiselayo noma onamandla we-aerobic, izinsuku zokuphumula zibalulekile. Kunconywa ukuthatha usuku lokuphumula njalo ezinsukwini ezintathu kuya kwezinhlanu. Uma wenza i-cardio enamandla, uzofuna ukuthatha izinsuku zokuphumula ezivamile.

Ungaba futhi nosuku lokuphumula olusebenzayo ngokwenza ukujima okulula, njengokuzelula.

Ukunquma ukuthi kufanele uphumule nini, cabanga ngezincomo zomsebenzi we-aerobic. Isonto ngalinye, abantu abadala kufanele bathole imizuzu eyi-150 kuye kwangama-300 yomsebenzi olinganiselayo noma imizuzu engu-75 kuya kwengu-150 yomsebenzi onamandla. Ungenza futhi inhlanganisela yomsebenzi olinganiselayo futhi onamandla.

Le mihlahlandlela ingakusiza uhlele izinsuku zakho zokuphumula. Isibonelo, uma ungathanda ukwenza izinsuku ezintathu zemizuzu engama-50 enamandla we-cardio sessions, ungahlela izinsuku zokuphumula nokunye ukusebenza okuzungezile.

Iyagijima

Ngenkathi ukugijima kuyindlela ye-cardio, imvamisa kudinga indlela ehlukile yezinsuku zokuphumula.

Uma usaqala, qala ukugijima izinsuku ezintathu ngesonto. Ukugijima kakhulu ngokushesha okukhulu kungaholela ekukhathaleni nasekulimaleni ngokweqile.

Ngezinye izinsuku, vumela ukuphumula noma wenze imisebenzi ehlukile. Okunye ukusebenzisa kwakho kufanele kubandakanye imisipha ongayisebenzisi ngenkathi usebenza.

Izinsuku zokuphumula zibaluleke kakhulu uma uqeqeshela imarathon. Emasontweni amathathu edlule ngaphambi komcimbi, kungcono ukuphumula kaningi. Umqeqeshi wakho noma umqeqeshi osebenzayo angachaza ukuthi ungaphumula kanjani ngokuya ngezinhloso zakho.

Ukwakha umzimba

Ukwakha umzimba, noma ukuqeqeshwa kwesisindo, kufaka izinsuku zokuphumula ngokujikeleza imisipha esebenzayo.

Ngemuva kokuzivocavoca iqembu elithile lemisipha, vumela ukuthi liphumule usuku olulodwa noma ezimbili. Lokhu kunikeza imisipha yakho ithuba lokulungisa nokwelapha.

Kwezinye izinsuku, qeqesha imisipha ehlukene. Qiniseka ukuthi usebenza imisipha ephikisayo ukuze ugcine umzimba wakho ulinganisela.

Enye indlela yokwenza izinsuku zokuphumula ukwabela usuku lwengxenye ngayinye yomzimba. Isibonelo, uMsombuluko kungaba usuku lomlenze, uLwesibili kungaba usuku lwesifuba, njalonjalo.

Ukwehlisa isisindo

Uma uzama ukunciphisa isisindo, kufanele ube nezinsuku zokuphumula ezijwayelekile.

Ukuphumula kuvumela imisipha yakho ukuthi yakhe kabusha futhi ikhule. Futhi lapho unemisipha eminingi, uzoshisa amakhalori amaningi lapho uphumule. Lokho kungenxa yokuthi imisipha ishisa amandla amaningi kunamafutha.

Ngokwengeziwe, lapho uzizwa uvuselelwe, uzokwazi kakhulu ukunamathela esimisweni sakho sokuzivocavoca umzimba.

Okufanele ukwenze ngosuku lwakho lokuphumula

Ukuze uthole okuhle osukwini lwakho lokuphumula, cabanga ngalokhu okulandelayo:

Ukudla namaprotheni

Ngezinsuku zokuphumula, umzimba wakho ngokuvamile udinga amakhalori amancane ngoba awusebenzi kangako. Kepha esikhundleni sokuzama ukushiya inani elithile lama-calories, mane ulalele umzimba wakho. Ngokwemvelo "kuzocela" ukudla okuncane ngokusutha kanye nangezindlela zokulamba.

Kubalulekile futhi ukudla amaprotheni anele, ngisho nangezinsuku zokuphumula. Ukudla amaprotheni okwanele kusekela ukulungiswa kwemisipha okwenzeka ngesikhathi sokuphumula.

Abantu abasebenzayo badinga u-1.2 kuye ku-2.0 amagremu wamaprotheni ngekhilogremu lesisindo somzimba usuku ngalunye. Lokhu kufanele kuhlukaniswe ngokulinganayo usuku lonke.

Ngezinsuku zokuphumula, kufanele futhi ugxile kokulandelayo:

• Ama-carbohydrate. Yidla i-carbs eyinkimbinkimbi ukubuyisa amazinga akho e-glycogen. Ngokuya ngezinga lomsebenzi wakho, uzodinga ama-3 kuya kwayi-10 amagremu ngekhilogremu lesisindo somzimba ngosuku.
• Amanzi. Kubalulekile ukuphuza amanzi anele, noma ungasebenzi. Ukuhlala u-hydrated kuvimbela amajaqamba wemisipha futhi kulethe izakhamzimba emzimbeni wakho wonke.
• Izithelo nemifino. Izithelo nemifino inikeza ama-carbs enempilo nezakhi ezisekela ukutakula.

I-Yoga

I-Yoga ingenye yezinto ezinhle kakhulu ongazenza ngosuku lokuphumula.Kuhle kakhulu ekuthuthukiseni ukuqwashisa komzimba, ukuphefumula, nokuguquguquka. Futhi kukusiza ukuthi wakhe amandla ngenkathi ukhulula imisipha yakho.

Futhi, i-yoga ikhuthaza ukuzola, ikushiye uvuselelekile futhi ulungele ukujima okulandelayo. Awudingi isikhathi esiningi ukujabulela izinzuzo ze-yoga. Imizuzu eyi-10 kuya kwengu-15 nje izosiza ukululama.

Ukuzivocavoca okunomthelela ophansi

Njenge-yoga, ukuvivinya umzimba okunomthelela ophansi kungumsebenzi omuhle wosuku lokuphumula. Ukusebenza okunomthelela ophansi kukusiza ukuthi uhlale usebenza ngaphandle kokucindezela ngokweqile umzimba wakho. Futhi zikuvumela ukuthi uthokozele ukuzivocavoca ngendlela ephumuzayo.

Izibonelo zokusebenza okunomthelela ophansi zifaka:

• ukuhamba
• ukubhukuda okungajwayelekile
• ukuhamba ngebhayisikili
• ukudansa
• i-kayaking

Izimpawu ozidingayo usuku lokuphumula

Uma ubona noma yiziphi kulezi zimpawu ezilandelayo, kungaba yisikhathi sokuphumula:

• Imisipha ebuhlungu. Yize kuyinto ejwayelekile ukuzwa ubuhlungu ngemuva kokuzivocavoca, ukukhathazeka okuqhubekayo ifulegi elibomvu. Kusho ukuthi imisipha yakho ayikalulami ekusebenzeni kwangaphambilini.
• Ukukhathala. Nakani ukukhathala ngokweqile. Uma uzizwa uchithekile, vumela umzimba wakho uphumule.
• Ubuhlungu. Ubuhlungu bemisipha noma obuhlangene obungapheli bungaba uphawu lokulimala ngokweqile.
• Izinguquko ezingokomzwelo. Lapho ushile ngokomzimba, ama-hormone afana ne-serotonin ne-cortisol ayalingani. Lokhu kungadala ushintsho njengokucasuka, ubulukhuni nokushintsha kwemizwelo.
• Izinkinga zokulala. Izinga eliphakeme le-cortisol ne-adrenaline lingenza kube nzima ukuthola ikhwalithi yokulala.
• Ukusebenza okuncishisiwe. Uma inqubo yakho ejwayelekile izwa inzima, noma uma uyeka ukubona inqubekela phambili, thatha usuku lokuphumula.

Uzokhuluma nini nompetha

Uma umusha ukuzivocavoca umzimba, noma uma ungasebenzi isikhathi eside, khuluma nochwepheshe wokuzivocavoca njengomqeqeshi womuntu siqu. Ungakhuluma futhi nochwepheshe wokuzivocavoca umzimba uma ufuna ukuzama umsebenzi omusha njengokuqinisa umzimba noma ukuqeqeshwa kwemarathon.

Uchwepheshe anganquma ukuqeqeshwa okungcono kakhulu kwezinga lakho lokuqina. Futhi zingakusiza ukuthi ukhuphule umfutho, ubude besikhathi, nesivinini ngendlela ephephile. Okubaluleke kakhulu, bangachaza ukuthi zingafakwa kanjani izinsuku zokuphumula ngokususelwa kunqubo yakho eyenziwe yaba ngeyakho.

Okubalulekile

Noma ngabe ungumfundamakhwela noma umsubathi onesipiliyoni, ukuphumula okujwayelekile kubalulekile. Kuyadingeka ukulungisa imisipha, ukuvimbela ukukhathala, nokusebenza jikelele.

Ukuze wenze okuhle ezinsukwini zakho zokuphumula, yenza ukusebenzisa okunamandla amancane njenge-yoga nokuhamba ngezinyawo. Le misebenzi izokusiza ukuthi uhlale usebenza ngenkathi uvumela umzimba wakho ukuthi ululame.

Khumbula, ngaphandle kwamakhefu anele, mancane amathuba okuba ufeze izinhloso ozenze kwasekuqaleni. Ukuvumela ukuphumula komzimba wakho kuyinto enhle kakhulu ongayenza ukuze uphumelele ngokomzimba.