Iindlela ezi-3 ezingalindelekanga zokuphucula umthambo wakho

Umxholo

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Ukuzilolonga kwakho kunokuchatshazelwa yimvakalelo yakho, into oyityileyo emini, kunye namanqanaba akho amandla, phakathi kwezinye izinto. Kodwa kukho iindlela ezilula, ezingalindelekanga onokuthi uqiniseke ukuba ungcono phambi, ngexesha, nasemva kokusebenza kwakho. Fumana ukuba yintoni na apha ngezantsi!

Ngaphambi: Uyazi ukuba ikofu iyakomeleza, kungangakho kubonakala kungathandekiyo ukuba esi siselo sinokukunceda xa usebenza. Kodwa isizathu sokuba ikofu isebenzele ukuzilolonga kwakho ayisiyiyo kuba ikwenza ubambe iintambo kwaye ulungele ukuhamba. I-caffeine inyusa unyamezelo lwakho ngokuchaphazela indlela izihlunu zakho ezisebenzisa ngayo amandla emzimbeni wakho ngelixa usebenza. Uphononongo lubonise ukuba i-caffeine idibanisa amafutha emzimbeni wakho ukuze izihlunu zakho ziwusebenzise njengamafutha, endaweni ye-glycogen emzimbeni wakho. Oko kukuvumela ukuba usebenzise ixesha elide, kuba umzimba wakho awusebenzisi iikhabho ozityileyo ngaphambi kokuzilolonga kude kube mva. I-caffeine ikwabonakalisiwe ukunceda ukunciphisa i-DOMS yasemva kwexesha (ukulibaziseka ukuqala kokuqaqanjelwa yimisipha), ke qhubeka ukonwabele ikomityi encinci yekofu okanye iti ngaphambi kokuba usebenze.

Ngexesha: Bambelela kwibhotile yakho yamanzi ngelixa usiya kubaleka? Ukuba uyayenza, isenokuba yile nto ikunceda ukuba uqhubeke. Uphononongo olutsha lwafumanisa ukuba ukuba nezandla ezibandayo kugcina owasetyhini otyebileyo esenza umthambo ixesha elide, kuba ayengafane azive eshushu kakhulu kwaye engakhululekanga. Ukuba ufuna ukuzama eli qhinga ukuze ubone ukuba liyakunceda na, yongeza umkhenkce kwibhotile yakho yamanzi phambi kweseshoni yokuzivocavoca kakhulu kwaye uyisebenzise ukupholisa izandla zakho njengoko usebenza.

Emva: Izihlunu ezibuhlungu ziyingxaki eqhelekileyo emva kokuzilolonga, kodwa nangona ziyingxaki entle ukuba nazo, ukuba nezihlunu ezibuhlungu kunokukwenza kube nzima ukunamathela kwindlela yakho yokuzilolonga okanye uhambe ngamandla njengoko ungathanda. Zininzi iindlela zokwenza lula i-DOMS, kodwa ayimisi nje ekuthambiseni nasekuhlambeni okufudumeleyo. Unako nokusela intwana yejusi yetsheri ukugcina ezo zihlunu zonwabile. Izifundo ziye zafumanisa ukuba ukusela i-cherry juice (okanye ukutya i-cherries) ngaphambi nangemva kokuzivocavoca kunokunceda ukunciphisa ubuhlungu besisu. Ukuba i-cherry ayiyona into oyithandayo, zama oku okunye ukutya okunceda ukunciphisa iintlungu kunye neentlungu.

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