Izinyathelo Ezi-11 Zokulandelwa Zesimiso Sokuzivocavoca Esithola Ukuthola Imiphumela

-Delile

• Izeluleko ezijwayelekile okufanele zilandelwe
• 1. Thola amanzi
• 2. Yidla isidlo esilula
• 3. Vivinya umzimba ngezinsuku zokuphumula
• 4. Ungakhohlwa ukupholisa
• Amathiphu wokwakha imisipha
• 5. Beka amaprotheni kuqala
• 6. Khetha ama-carbs ngokuhlakanipha
• 6. Zama isengezo
• Amathiphu wokwehlisa isisindo
• 7. Yidla ukudla okujwayelekile
• 8. Cabanga ngokudla okuthile
• Amathiphu emisipha ebuhlungu
• 9. Ungakhohlwa ukwelula
• 10. Jabulela ishawa epholile
• 11. Zama ikhambi lasekhaya
• Yini okufanele uyigweme
• Uma ungalandeli inqubo yangemva kokuzivocavoca
• Uzokhuluma nini nompetha
• Okubalulekile

Okwenzayo ngemuva kokuzivocavoca umzimba kuyingxenye ebalulekile yemiphumela yokunikezela, njengokuzuza kwemisipha nokuncipha, ngenkathi kunciphisa ukukhathazeka kwemisipha. Inqubo yokuzivocavoca emva kokuzivocavoca futhi isiza ekugcineni amazinga aphezulu wamandla njengoba ubuyisa amandla akho, okwenza kube lula ukunamathela kuhlelo lwakho lokuqina.

Le ndatshana ihlola izinyathelo okufanele uzithathe ngemuva kokuzivocavoca ukukhulisa imiphumela yakho. Funda ukuze ufunde ukuthi ungalakha kanjani uhlelo olusebenzayo lokuqala inqubo yokutakula ngemuva kokuzivocavoca umzimba.

Izeluleko ezijwayelekile okufanele zilandelwe

1. Thola amanzi

Ukuvuselelwa komzimba kubalulekile, ikakhulukazi uma usebenzise umzimba kakhulu noma uphuke umjuluko. Ukugcwalisa amazinga akho oketshezi kuthuthukisa ukuguquguquka kwemisipha, kwakha amandla, futhi kuvimbele ukukhathazeka kwemisipha.

Phuza okungenani ama-ounces angu-16 amanzi noma iziphuzo ezinempilo, njengamanzi kakhukhunathi, itiye eliluhlaza noma elimnyama, nobisi lwe-chocolate. Noma ungakhetha isiphuzo sezemidlalo esinoshukela ophansi. Lezi ziphuzo ziqukethe ama-electrolyte, njenge-potassium ne-sodium, angavimbela futhi akhulule ukuxubana kwemisipha.

Gwema iziphuzo ezinoshukela omningi, ezine-caffeine, neziphuzo ezidakayo, ezingadala ukoma.

2. Yidla isidlo esilula

Hlela ukudla ukudla okulula noma ukudla kungakapheli imizuzu engama-45 uqedile ukujima kwakho. Lokhu kuzosiza ukugcwalisa izitolo zamandla emisipha bese kuqala inqubo yokutakula. Yidla ukudla okuqukethe ama-carbohydrate namaprotheni.

AmaCarbs asiza ukubuyisa amazinga e-glycogen ukuze uvuselele amazinga akho wamandla. Amaphrotheni asiza ekululameni kwemisipha futhi anikezela ngama-amino acid asiza ukulungisa nokwakha kabusha imisipha.

3. Vivinya umzimba ngezinsuku zokuphumula

Ngenkathi imisipha yakho idinga isikhathi sokululama ngemuva kokuzivocavoca okukhulu, usengakwazi ukwenza ukuzivocavoca okulula ezinsukwini zokululama, njengokuhamba, ukubhukuda, noma i-yoga. Ukwenza ukululama okusebenzayo kungasiza ekuvimbeleni i-lactic acid buildup, ukususa ubuthi, nokukhulisa ukusakazwa kwegazi. Ukushintshashintsha ukusebenzisa kwakho kungakusiza nokuthi ukhombe amaqembu emisipha ehlukene futhi usebenzise imisipha yakho ngezindlela ezahlukene.

4. Ungakhohlwa ukupholisa

Qeda ngaso sonke isikhathi ukuzivocavoca kwakho nge-cooldown, evumela ukuthi izinga lokushaya kwenhliziyo yakho libuyele kancane ezingeni elijwayelekile. Kuyasiza futhi ukumisa ukuhlangana kwegazi emaphethelweni aphansi, okungakwenza uzizwe unekhanda elincane noma unesiyezi.

Ukuqhaqhaza okufanele kungasiza ekunciphiseni ukucindezeleka, ukuvimbela ubuhlungu besisu, nokuvimbela ukulimala. Cabanga ukukusonga ngemizuzu engu-5 ye-savasana ukukhuthaza inhlalakahle jikelele.

Amathiphu wokwakha imisipha

5. Beka amaprotheni kuqala

Ukulungisa nokwakha kabusha imisipha, khetha ukudla okuqukethe ama-carbohydrate anempilo kanye namaprotheni asezingeni eliphakeme. Izinketho zamaphrotheni ezisiza ukwakha imisipha zifaka:

• ubisi
• iyogathi
• amaqanda
• ushizi
• inyama enciphile
• inhlanzi
• amaprotheni we-whey
• amantongomane nembewu
• ukudla kwesoya
• amabha amaprotheni anoshukela ophansi

6. Khetha ama-carbs ngokuhlakanipha

AmaCarbs asiza imisipha yakho ukuthi ilulame ngenkathi amaprotheni esekela ukukhula kwemisipha. Ama-carbohydrate ongawadla ngemuva kokuzivocavoca afaka:

• ubhatata
• izithelo ezintsha
• ubisi lukashokoledi
• oatmeal
• i-pasta ephelele yokusanhlamvu
• isinkwa sikakolweni sonke
• quinoa
• imidumba

6. Zama isengezo

Ungakhulisa ukudla kwakho ngokugubha amaprotheni noma izithako. Izithasiselo ezisekela ukukhula kwemisipha zifaka:

• mdalo
• izithako zamaprotheni
• abazuza isisindo
• i-beta-alanine
• i-branched-chain amino acid (ama-BCAAs)
• i-beta-hydroxy beta-methylbutyrate (HMB)

Amathiphu wokwehlisa isisindo

7. Yidla ukudla okujwayelekile

Yidla njalo futhi ugweme ukweqa ukudla, okungavimbela izinzuzo zokuzivocavoca kwakho ngokubangela ukulahleka kwemisipha. Ukwakha imisipha kusiza ukusheshisa imetabolism yakho, esiza ekunciphiseni isisindo.

8. Cabanga ngokudla okuthile

Ukushisa amafutha, khetha ukudla okukhuthaza ukwehla kwesisindo. Lokhu kufaka phakathi imikhiqizo yobisi enamafutha amancane, upelepele oshisayo, nezinhlamvu ezigcwele. Izinketho zamaphrotheni zifaka inhlanzi ephezulu kuma-omega-3 fatty acids, njenge-salmon, i-mackerel, ne-tuna. Noma khetha inyama engenamafutha efana ne-turkey, inyama yengulube, noma isifuba senkukhu.

Amathiphu emisipha ebuhlungu

9. Ungakhohlwa ukwelula

Faka inqubo yokwelula ngemuva kokuzivocavoca ngenkathi imisipha yakho isafudumele. Lokhu kusiza ukunweba imisipha, kunciphise ukungezwani, futhi kuthuthukise ukuguquguquka. Ukwelula nakho kusiza ukuvimbela ubuhlungu bemisipha, kunciphise ukungezwani, futhi kukhuphule ukuhamba kwakho. Lokhu kuthuthukisa ukuhamba, kuthuthukisa ukuma okuhle, futhi kuthuthukisa ukuphumula kwemisipha.

10. Jabulela ishawa epholile

Thatha ishawa epholile noma ebandayo ukukhuthaza ukuphulukiswa, ukuvimbela ukuvuvukala, nokunciphisa ukungezwani kwemisipha. Ungazama nokugeza ngeqhwa, okungaqeda ukukhathazeka kwemisipha nokuvuvukala. Kungakusiza futhi ukuzwa ubusuku bokulala obunokuthula.

11. Zama ikhambi lasekhaya

Ezinye izinketho zokunciphisa noma ukuvimbela imisipha ebuhlungu zibandakanya ukuthatha u-Epsom usawoti wokugeza, ukubhucungwa, noma ukugingqika amagwebu. Uma uzizwa ukhathele, uzwa ubuhlungu, noma unanoma yiluphi uhlobo lokulimala, phumula ngokuphelele uze uzizwe ungcono.

Yini okufanele uyigweme

Shaya ibhalansi ngokukhetha kwakho kokudla. Qiniseka ukuthi uphehla umzimba wakho ngaphandle kokudla ama-calories amaningi. Akudingekile ukuthi uzincishe noma yini. Gwema ukushibilika kuma-calories noma ukusika ukudla ngokuphelele. Kubalulekile futhi ukuhlala kude nokudla kakhulu noma ukuthola amakhalori akho ekudleni okungenampilo, okwenziwe.

Melana nesifiso sokuzikhandla ngokweqile ngokuzicindezela ngokushesha okukhulu noma ngokudlula ileveli yakho yamanje. Lokhu kungaholela ezinkingeni nasekulimaleni. Kungadala futhi isicanucanu, ikakhulukazi uma wenza ukuzivocavoca okukhulu, oku-bouncy, noma okufudumele. Noma uma uqeda ukujima kwakho ngokungazelelwe.

Ukuvimbela umoya wakho noma ukukhohlwa ukuphefumula ngesikhathi nangemuva kokuzivocavoca kungaholela ekubeni nesiyezi noma ikhanda elikhanyayo. Lokhu kungenxa yokuntuleka komoya-mpilo ebuchosheni. Prakthiza izivivinyo zokuphefumula ezijulile lapho uphumule ngaphambi kokuzifaka ekusebenzeni kwakho. Lokhu kuzosiza ukuthuthukisa izindlela zokuphefumula ezinempilo nokuqwashisa ngokuphefumula.

Uma ungalandeli inqubo yangemva kokuzivocavoca

Ukuze uthole izinzuzo eziningi ekusebenzeni kwakho, kubalulekile ukuhlonipha nokondla umzimba wakho ngokulandela uhlelo lwangemuva kokuzivocavoca kanye nohlelo lokudla. Lokhu kukuvumela ukuthi uhlale uphilile emzimbeni nasengqondweni. Uma ungalandeli inqubo yangemva kokuzivocavoca, ubeka engcupheni yokulimala noma ukutubeka. Futhi, kungaba nzima kakhulu kuwe ukunamathela kuhlelo lokuzivocavoca noma ube namandla wokuqedela imisebenzi yakho yansuku zonke.

Ngezikhathi ezithile ungaphambuka esimisweni sakho sangemuva kokuqina ngenxa yokushoda kwesikhathi noma okunye ukuzibophezela, kepha kukonke kufanele ulandele izinyathelo ezifanele kaningi ngangokunokwenzeka.

Kubalulekile futhi ukuthi ulalele umzimba wakho futhi uthathe ikhefu uma uzizwa ugula, ukhathele, noma usezinhlungwini ngemuva kokuzivocavoca umzimba. Ukuze wenze ezingeni lakho elihle ngokuzayo lapho uzilolonga, kufanele uqinisekise ukuthi umzimba wakho uyabuyiselwa futhi uvuselelwe. Lokhu kuvumela umzimba wakho ukuthi usebenze ngokusemandleni awo, okwenza kube lula ukwenza imisebenzi yakho yansuku zonke kalula.

Uzozizwa ungcono ngokomzimba futhi uthuthukise impilo yakho yonke, engaba nomthelela omuhle kuzo zonke izingxenye zempilo yakho.

Uzokhuluma nini nompetha

Cabanga ukusebenzisana nomqeqeshi uma umusha ngokomzimba noma unezimo eziyisisekelo zezempilo, kufaka phakathi ukulimala. I-pro pro yokuzivocavoca ingadala uhlelo lomuntu ngamunye olwenzelwe izidingo zakho nezinhloso zakho. Futhi bazokukhombisa indlela ongayithatha emva kokuzivocavoca umzimba. Njengoba uthuthuka, umqeqeshi angenza ushintsho enkambisweni yakho ukuze uqhubeke nokuthuthuka.

I-dietician ingahlola izidingo zakho ngazinye ngokubheka imikhuba yakho yokudla yamanje, inqubo yokuzivocavoca, kanye nemiphumela ehlosiwe. Bazoklama uhlelo lokudla olulungile olugcwalisa uhlelo lwakho lokuqina, imikhawulo yokudla, noma ukukhathazeka ngempilo. Ukungena nodokotela wezokudla nakho kungakusiza uzizwe ukhuthazekile futhi usekelwa njengoba usebenzela ukuthuthuka kwesikhathi eside.

Okubalulekile

Kumele usebenzise inqubo yokutakula ngemuva kokuzivocavoca ukuze uthole izinzuzo eziningi futhi unikeze imisipha yakho ithuba lokuphulukisa. Ngaphezu kwalezi zinyathelo eziphakanyisiwe, thola ukulala okuningi, okuzosiza ukukhulisa ukusebenza kwakho nenqubo yokutakula. Zinike ithuba lokuphumula ngokugcwele noma kunini lapho uzizwa ukuthi uyakudinga khona.

Dala inqubo yokutakula ngemuva kokuzivocavoca evumela ukuthi ubuyise ngokuphepha amazinga wamandla futhi wakhe kabusha imisipha. Uma uzithola nawe unguye laissez-faire noma uqinile ngenkambiso yakho yangemva kokuzivocavoca, lungisa ngokufanele.