Into ekufuneka uyazi malunga nokuzivocavoca okusebenzayo

Umxholo

• Izibonelelo zokufumana kwakhona
• Iyasebenza vs.
• Iindidi ezintathu zokubuyiselwa kokusebenza kunye nendlela esebenza ngayo
• Njengengqele emva kokuzilolonga
• Ngexesha lekhefu (lesekethe) loqeqesho
• Ngeentsuku zokuphumla kulandela umsebenzi onzima
• Ukucwangcisa usuku lokubuyisela
• Ukuqubha
• Tai chi okanye iyoga
• Ukuhamba okanye ukubaleka
• Ukuhamba ngebhayisikile
• Ukukhululwa kwe-Myofascial nge-foam roller
• Ukulumkela
• Yise kude

Ukuzivocavoca okusebenzayo kubandakanya ukwenza umthambo okomeleleyo emva kokuzilolonga. Imizekelo ibandakanya ukuhamba, iyoga, kunye nokudada.

Ukuchacha okusebenzayo kuhlala kuthathwa njengeluncedo kunokungasebenzi, ukuphumla ngokupheleleyo, okanye ukuhlala phantsi. Inokugcina igazi lihamba kwaye incede izihlunu ziphinde zakhiwe kwaye zakhiwe kwakhona ukusuka kwimithambo yomzimba.

Gwema ukubuyela kwimeko yesiqhelo ukuba wenzakele okanye unentlungu eninzi, nangona kunjalo. Iimpawu zokulimala zingadinga ukuvavanywa ngugqirha.

Izibonelelo zokufumana kwakhona

Ukusebenza okusebenzayo kwakhona kuyanceda emzimbeni wakho. Banokukunceda ukuba uphinde ukhawuleze emva kokusebenza nzima. Ezinye izibonelelo zibandakanya:

• ukunciphisa i-lactic acid buildup kwiimisipha
• ukuphelisa iityhefu
• ukugcina izihlunu ziguquguquka
• ukunciphisa ukukhathazeka
• ukwanda kokuhamba kwegazi
• kukunceda ugcine umthambo wakho

Iyasebenza vs.

Ngexesha lokufumana nje umzimba, umzimba uhlala uphumle ngokupheleleyo. Isenokubandakanya ukuhlala okanye ukungasebenzi. Ukubuyisa nje kodwa kubalulekile kwaye kuyingenelo xa wenzakele okanye usentlungwini. Unokufuna kwakhona ukubuyela kwimeko yesiqhelo xa udinwe kakhulu, nokuba usengqondweni okanye emzimbeni, emva kokuzilolonga.

Ukuba akukho nanye kwezi meko esebenzayo kuwe kwaye uqaqanjelwa nje ngokubanzi, ukubuyela kwimeko yesiqhelo kuthathwa njengeyona nto ibhetele.

Iindidi ezintathu zokubuyiselwa kokusebenza kunye nendlela esebenza ngayo

Izifundo zibonisa ukuba umthambo osebenzayo wokufumana kwakhona unokunceda ukucoca i-lactate yegazi emzimbeni. I-lactate yegazi inokuqokelelwa ngexesha lokuzilolonga kakhulu kwaye ibangele ukonyuka kwee-hydrogen ions emzimbeni. Olu qokelelo lwee-ion lungakhokelela ekunciphiseni kwemisipha kunye nokudinwa.

Ngokuthatha inxaxheba ekuvuseleleni okusebenzayo, oku kuqokelelana kuyancipha, ukunceda izihlunu zakho ziziva zingakhathali kwaye zikugcine uqhubeka. Unokuziva ungcono xa uphinda uzilolonga.

Kukho iindlela ezimbalwa ezahlukeneyo zokuthatha inxaxheba ekusebenziseni kwakhona.

Njengengqele emva kokuzilolonga

Emva kokuzilolonga okunzima, unokufuna ukuma kwaye uhlale okanye ulale. Kodwa, ukuba uqhubeka nokuhamba, inokukunceda kakhulu ukuba ubuye. Zama ukupholisa kancinci kancinci. Umzekelo, ukuba ubuye wabaleka okanye ubaleka, zama ukubaleka okufutshane, ukukhanya okanye uhambe imizuzu eli-10.

Ukuba ubuphakamisa iintsimbi okanye usenza uqeqesho lwexesha eliphakamileyo (HIIT), zama ibhayisekile emileyo ngesantya esilula okwemizuzu embalwa. Njengokuphola okusebenzayo, qiniseka ukuba usebenza ngaphezulu kweepesenti ezingama-50 zomzamo wakho omkhulu. Kancinci ukunciphisa umzamo wakho ukusuka apho.

Ngexesha lekhefu (lesekethe) loqeqesho

Ukuba uthatha inxaxheba kuqeqesho lwexeshana okanye lesekethe, iseti yokuzivocavoca okusebenzayo phakathi kweeseti ikwaluncedo.

Uphononongo olwenziwe liBhunga laseMelika kuQeqesho lufumanise ukuba iimbaleki ezibaleka okanye ezihamba ngebhayisikile zada zabuya kwinqanaba lokudinwa zaqhubeka ngokukhawuleza ngelixa ziqhubeka ngeepesenti ezingama-50 zomzamo wazo omkhulu ngokuchasene nokuyeka ngokupheleleyo.

Ngeentsuku zokuphumla kulandela umsebenzi onzima

Ngomhla okanye ezimbini emva kokuzilolonga okunzima, usenokuthatha inxaxheba ekubuyiseni kwakhona. Zama ukuhambahamba okanye ukhwele ibhayisikile ngokulula. Unokuzama ukolula, ukuqubha, okanye iyoga.

Ukubuyisela ngokusebenzayo kwiintsuku zakho zokuphumla kuya kunceda izihlunu zakho ziphinde zibuye. Oku kubaluleke ngakumbi ukuba unentlungu.

Ukucwangcisa usuku lokubuyisela

Usuku lokubuyisela olusebenzayo kufuneka lubandakanye imisebenzi eyahlukeneyo yokusebenza kwakho kwesiqhelo kwindawo yokwenza umthambo. Akufanele usebenze kumzamo omkhulu. Kuya kufuneka uhambe kancinci kwaye ungazityhali kakhulu. Imizekelo yokuzivocavoca okusebenzayo kubandakanya:

Ukuqubha

Ukuqubha ngumthambo onefuthe eliphantsi olula kumalungu akho kunye nezihlunu. Omnye wafumanisa ukuba phakathi kweetriathletes ezalandela iseshoni ye-HIIT kunye nokuchacha echibini kuye kwakho ukusebenza okungcono ngosuku olulandelayo. Abaphandi bacinga ukuba amanzi anokunceda ukunciphisa ukudumba.

Tai chi okanye iyoga

Ukuziqhelanisa ne-tai chi okanye i-yoga kunokuba luncedo ekubuyiseleni kwakhona. Zombini zinceda ukolula izihlunu ezibuhlungu kunye nokwandisa ukuguquguquka. Inokunciphisa uxinzelelo kunye nokudumba.

Ukuhamba okanye ukubaleka

Ukuhamba yenye yeendlela ezilungileyo zokubuyisela kwimeko yesiqhelo. Ukuba uyimbaleki, ungaya nokubaleka kancinci. Ukuhamba okanye ukubaleka ngesantya sokuphumla kunokuphucula ukuhamba kwegazi kunye nokunceda ekubuyiseni.

Nokuba yimizuzu embalwa yokuhamba ngemini emva kokuzilolonga okunzima yanele ukukhuthaza ukujikeleza kunye nokunceda ukunciphisa ukuqina kunye nokukhathazeka.

Ukuhamba ngebhayisikile

Ukuhamba ngebhayisikile ngesantya sokuphumla yeyona ndlela ilungileyo yokufumana ukubuyela kwimeko yesiqhelo. Impembelelo ephantsi kwaye ayifaki uxinzelelo kumalungu akho. Ungajikeleza nokuba kukwibhayisekile emileyo okanye kwibhayisekile ngaphandle.

Ukukhululwa kwe-Myofascial nge-foam roller

Ukubuyiselwa okusebenzayo akubandakanyi ukuhamba kuphela. Unokwolula kwaye uqengqe i-foam roller ngaphezulu kwamalungu omzimba wakho kwaye ufumane uninzi lwezibonelelo ezifanayo.

Ukuba izihlunu zakho zibuhlungu, ukuqengqeleka kwe-foam kunokunceda ekunciphiseni ukuqina, ukunciphisa ukudumba, kunye nokunyusa uluhlu lwakho lokuhamba.

Ukulumkela

Ukuzivocavoca okusebenzayo ngokubanzi kuthathwa njengokukhuselekileyo. Ukuba uqaqanjelwa kwaye ukrokrela ukuba wenzakele, kuphephe ukubuyela kwimeko yesiqhelo. Yeka ukwenza umthambo de ubone ugqirha.

Ugqirha okanye ugqirha wezinto ezibonakalayo unokucebisa ngeendlela zokubuyiselwa okusebenzayo kubandakanya ukolula, ukuqubha, okanye ukuhamba ngebhayisikile njengoko ufumana ukwenzakala.

Ngexesha lokufumana kwakhona, qiniseka ukuba awusebenzi nzima ngaphezulu kweepesenti ezingama-50 zomzamo wakho omkhulu. Oku kuya kunika umzimba wakho ithuba elifunekayo lokuphumla.

Yise kude

Unokufumanisa ukuba uziva unqabile, unobuhlungu, kwaye unamandla amaninzi okuzivocavoca emva kokufumana kwakhona. Ukuba wenzakele, usentlungwini, okanye udiniwe kakhulu, umzimba wakho unokufuna ukubuyela endaweni yesiqhelo endaweni yoko.