Ngaba wenza umthambo kakhulu?

Iingcali zezeMpilo zincomela umthambo wokulinganisela ngamandla kwiintsuku ezininzi zeveki. Ke, unokumangaliswa kukufumanisa ukuba unokuzilolonga kakhulu. Ukuba wenza umthambo rhoqo kwaye ufumanisa ukuba uhlala udiniwe, okanye intsebenzo yakho iyahlupheka, isenokuba lixesha lokuba ubuye umva okwexeshana.

Funda imiqondiso yokuba unokwenza umthambo kakhulu. Fumanisa ukuba ungagcina njani ukhuphiswano lwakho ngaphandle kokugqitha.

Ukuze womelele kwaye ukhawuleze, kufuneka utyhale umzimba wakho. Kodwa kufuneka uphumle.

Ukuphumla yinxalenye ebalulekileyo yoqeqesho. Ivumela umzimba wakho ukuba uphinde uphinde uphinde usebenze kwakhona. Xa ungaphumli ngokwaneleyo, oko kunokukhokelela ekusebenzeni kakubi kunye neengxaki zempilo.

Ukutyhala nzima kakhulu ixesha elide kunokubuyela umva. Nazi ezinye zeempawu zokuzilolonga kakhulu:

• Ukungakwazi ukwenza kwinqanaba elifanayo
• Ukufuna ixesha elide lokuphumla
• Ndiziva ndidiniwe
• Ukudakumba
• Ukutshintsha kwemood okanye ukucaphuka
• Unengxaki yokulala
• Ukuziva izihlunu ezibuhlungu okanye imilenze enzima
• Ukufumana ukulimala kakhulu
• Ukuphulukana nenkuthazo
• Ukufumana ukubanda ngakumbi
• Ukunciphisa umzimba
• Ukuziva uxhalabile

Ukuba ubusenza umthambo kakhulu kwaye unazo naziphi na kwezi mpawu, yehlisa umthambo okanye uphumle ngokupheleleyo iiveki ezi-1 okanye ezi-2. Rhoqo, oku kuye kufuneke ukuze uphinde uchache.

Ukuba usadiniwe emva kweveki enye okanye ezimbini zokuphumla, jonga umboneleli wakho wezempilo. Kuya kufuneka uqhubeke uphumle okanye ucofe umva ekusebenzeni kwakho kangangenyanga okanye nangaphezulu. Umboneleli wakho unokukunceda uthathe isigqibo sokuba uza kukwenza njani kwaye kukhuseleke nini ukuqala ukusebenzisa kwakhona.

Ungakuphepha ukugqithisa ngokumamela umzimba wakho kunye nokuphumla ngokwaneleyo. Nazi ezinye iindlela zokuqinisekisa ukuba awugqithisi:

• Yitya iikhalori ezaneleyo zenqanaba lakho lokuzilolonga.
• Nciphisa ukusebenza kwakho ngaphambi kokhuphiswano.
• Sela amanzi aneleyo xa usenza imithambo.
• Nika iinjongo zokulala ubuncinci iiyure eziyi-8 ubusuku ngabunye.
• Musa ukwenza umthambo kubushushu obugqithisileyo okanye kubanda.
• Yiyeke okanye uyeke ukuzilolonga xa ungaziva kakuhle okanye uphantsi koxinzelelo olukhulu.
• Phumla okungenani iiyure ezi-6 phakathi kwexesha lokuzilolonga. Thatha usuku olupheleleyo ngeveki.

Abanye abantu, ukwenza umthambo kunokuba sisinyanzelo. Kulapho ukuzivocavoca akusekho nto ukhetha ukuyenza, kodwa yinto oziva ngathi kufuneka uyenze. Nazi iimpawu ekufuneka ujonge kuzo:

• Uziva unetyala okanye uxhalabile ukuba awenzi mthambo.
• Uyaqhubeka nokuzilolonga, nokuba wonzakele okanye uyagula.
• Abahlobo, usapho, okanye umboneleli wakho bakhathazekile malunga nokuba uzilolonga kangakanani.
• Ukuzilolonga akusekho mnandi.
• Utsiba umsebenzi, isikolo, okanye iminyhadala yoluntu ukuze wenze imithambo.
• Uyeka ukuba sexesheni (abafazi).

Ukunyanzelisa umthambo kunokunxulunyaniswa nokuphazamiseka kwindlela otya ngayo, njengeanorexia kunye ne-bulimia. Ingabangela iingxaki ngentliziyo yakho, amathambo, izihlunu, kunye nenkqubo yovalo.

Fowunela umnikezeli wakho ukuba:

• Yiba neempawu zokugqithisa emva kweveki enye okanye ezimbini zokuphumla
• Yiba neempawu zokuba uzilolonge ngamandla
• Zive ungalawuleki malunga nokuba uzilolonga kangakanani
• Zive ungalawuleki malunga nokuba utya kangakanani

Umboneleli wakho unokucebisa ukuba ubone umcebisi ophatha unyango olunzima okanye iingxaki zokutya. Umboneleli wakho okanye umcebisi unokusebenzisa olunye okanye nangaphezulu kolu nyango:

• Unyango lokuziphatha kwengqondo (CBT)
• Amayeza okulwa noxinzelelo
• Amaqela enkxaso

Ibhunga laseMelika kwiwebhusayithi yokuzivocavoca. Iimpawu ze-9 zokugqithisa. www.acefitness.org/education-and-resource/lifestyle/blog/6466/9-signs-of-overtraining?pageID=634. Kufumaneka ngo-Oktobha 25, 2020.

UHoward TM, u-O'Connor FG. Ukugqithisa. Ku: Madden CC, Putukian M, McCarty EC, CC encinci, ii-eds. Unyango lweMidlalo yeNetter. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2018: isahluko 28.

UMeeusen R, uDuclos M, uFoster C, et al. Uthintelo, isifo, kunye nonyango lwe-syndrome egqithisileyo: ingxelo edibeneyo ye-European College of Sport Science kunye neAmerican College of Sports Medicine. Ukuzivocavoca kweMed Sci. Ngo-2013; 45 (1): 186-205. IINKCUKACHA: 23247672 pubmed.ncbi.nlm.nih.gov/23247672/.

URothmier JD, uHarmon KG, u-O'Kane JW. Iyeza lezemidlalo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 29.

• Ukuzivocavoca kunye nokuqina komzimba
• Ndifuna Umthambo Kangakanani?
• Ubume obungalunganga obuphambanisayo