Izinto ezi-5 ongafanele uzenze emva kokusebenza

Umxholo

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Ukubonisa ukuba udidi lwe-spin kwaye uzityhale ngamaxesha amanzima yeyona nto ibaluleke kakhulu kwirejimeni yakho yokomelela komzimba - kodwa into oyenzayo emva kokubila inokuba nefuthe elikhulu kwindlela umzimba wakho ophendula ngayo emsebenzini owufakileyo.

"Ukusuka ekutyeni esikutyayo ukuya kwinani lokuphumla esikufumanayo, izigqibo esizenzayo emva kokuzilolonga zonke zinempembelelo kwindlela umzimba wethu ophulukana ngayo, ulungisa kwaye ukhule, utshilo uJulius Jamison, umqeqeshi ophezulu kwiNew York Health and Racquet Club . Kungenxa yoko le nto kusengqiqweni ukunqanda ezi mpazamo zinkulu zinabantu abasebenzayo (aka mhlawumbi nguwe) owenza lonke ixesha.

1. Ukulibala ukufaka amanzi

Ngokuqhelekileyo awunalo ixesha lokufumana amanzi aneleyo xa uxakekile ukuphakamisa kunye nokuphefumla, ke kubalulekile ukuba usele amanzi amaninzi kunesiqhelo emva kokuphinda wenze i-hydrate utsho uRebecca Kennedy, umqeqeshi oyintloko eBarry's Bootcamp kunye nomyili we-A.C.C.S..S..S. Ukwacebisa ukuba ufikelele kwisiselo sokubuyisela emva kokuzilolonga ngokukhethekileyo (uyithandayo nguWellWell). "Uyakufuna ukuzalisa kwakhona amanqanaba akho e-glycogen kwaye ubeke endaweni ye-electrolyte, zombini ezincedisa ukubuyisela," utshilo.

2. Ukutya ukutya okunamafutha

"Amafutha ayayicothisa inkqubo yokwetyisa, ke ngekhe ufune ukutya kakhulu emva kokuzilolonga," ucacisa uJamison. "Ufuna ukutya ukutya 'okukhawulezayo' okunako ukungena kwigazi kwaye ufike kwiiseli ngokukhawuleza." Oko kuthetha ukuba uyongeza ngokukhawuleza, njengemizuzu engama-20 ukuya kwengama-30 emva kokuba usebenze, kunye neeprotein ezisemgangathweni kunye neecarbs ukondla izihlunu zakho.

3. Ukutsiba ukuzolula

Ngokuqinisekileyo, ngamanye amaxesha kuya kufuneka uphume uye kufika kule ntlanganiso, kodwa emva kokuba imisipha yakho sele ingene kwisivumelwano kangangeyure, ukufumana iindawo ezimbalwa ezilula ubuncinci imizuzwana eyi-10 ngexesha kubalulekile. "Ukungaphumeleli ukolula emva kokusebenza kunokubangela imida kuluhlu lwakho lokuhamba, olunokukwenza ube sengozini yokulimala," utshilo uJamison.

4. Ukuhlala phantsi imini yonke

"Ngokuqinisekileyo ufuna ukuqala ukushukuma ngaxa lithile okanye umzimba wakho uzakuqina," utshilo uKennedy. Ewe kunjalo, awunakuwubaleka umsebenzi wakho wedesika ngokupheleleyo, kodwa ugxininisa imfuno "yokubuyisela okusebenzayo" ukongeza ukolula (ingakumbi ukuba wenza umthambo oqatha njenge-HIIT bootcamp). Oko kuthetha ukuba uchithe ixesha elithile kwi-50 pesenti yomlinganiselo wentliziyo yakho (umzamo ophakathi) ukwenza izinto ezifana nokuzolula okuguquguqukayo, ukuqengqeleka kwamagwebu, kunye nobunzima bomzimba obusebenzayo kunye nomsebenzi ongundoqo.

Ukuba awukwazi ukuyenza ngexesha losuku emva kokuzivocavoca ekuseni, nikezela imizuzu embalwa ngokuhlwa okanye ngosuku olulandelayo. "Kukho zonke iintlobo ezahlukeneyo zeenzuzo-ezifana nokukhuthaza ukuhamba kwegazi, ukukhulula ubuhlungu, ukuqinisa ukuma okulungileyo, kunye nokunye."

5. Ukutsiba ubuthongo

Umhla we-PR ngexesha le-CrossFit WOD yakho ayiloxesha lokukhohlisa umzimba wakho konke okunye ekufuneka ukukulungisile kunye nokuhlaziya kwakhona. "Imizimba yethu iyachacha kwaye yakha kakhulu xa silele, ngenxa yoko ukuphumla kubalulekile," utshilo uJamison. Ngokubanzi, "into oyenzayo emva kokusebenza kwakho ayiyi kuyenza okanye iyaphule, kodwa iya kuyiphucula kwaye iyenze ibe yinto efanelekileyo yokwenza," kusho uKennedy. Kwaye ayisiyiyo le nto imalunga noku?

Eli nqaku ekuqaleni libonakala liLungile + ngokuLungileyo.

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