Indlela yokwakha amandla akho

Umxholo

• Iindlela ezi-5 zokunyusa amandla
• 1. Ukuzilolonga
• 2. Yoga kunye nokucamngca
• 3. Umculo
• 4. Icaffeine
• 5. I-Ashwagandha
• Yise kude

Yintoni amandla?

Ukuqina ngamandla kunye namandla akuvumela ukuba ugcine umzamo womzimba okanye wengqondo ixesha elide. Ukwandisa amandla akho kukunceda unyamezele ukungonwabi okanye uxinzelelo xa usenza umsebenzi. Iyanciphisa nokudinwa nokudinwa. Ukuba namandla aphezulu kukuvumela ukuba wenze imisebenzi yakho yemihla ngemihla kwinqanaba eliphezulu ngelixa usebenzisa amandla amancinci.

Iindlela ezi-5 zokunyusa amandla

Zama ezi ngcebiso ukwakha amandla:

1. Ukuzilolonga

Ukuzivocavoca kunokuba yinto yokugqibela engqondweni yakho xa uziva uphantsi kwamandla, kodwa ukuzilolonga rhoqo kuya kunceda ukwakha amandla akho.

Iziphumo zokubonisa ukuba abathathi-nxaxheba abahlangabezana nokudinwa okunxulumene nomsebenzi baphucule amanqanaba abo emandla emva kweeveki ezintandathu zongenelelo. Bawaphucule amandla abo okusebenza, umgangatho wobuthongo kunye nokusebenza kwengqondo.

2. Yoga kunye nokucamngca

I-Yoga kunye nokucamngca kunokunyusa kakhulu amandla akho kunye nokukwazi ukujongana noxinzelelo.

Njengenxalenye ye, abafundi bezonyango abangama-27 baya kwiiklasi zeyoga kunye nokucamngca iiveki ezintandathu. Babone ukuphucuka okubonakalayo kumanqanaba oxinzelelo kunye nokuziva ulungile. Baye baxela ukunyamezela okungakumbi kunye nokudinwa okuncinci.

3. Umculo

Ukuphulaphula umculo kunokunyusa ukusebenza kwentliziyo yakho. Abathathi-nxaxheba abangama-30 koku banenqanaba eliphantsi lentliziyo xa bezilolonga ngelixa bephulaphule umculo abawukhethileyo. Baye bakwazi ukwenza umzamo omncinci wokuzilolonga xa bephulaphule umculo kunoko bebezilolonga ngaphandle komculo.

4. Icaffeine

Kwi, ishumi elinethoba lokudada kwamadoda lithathe i-3-milligram (mg) yedosi ye-caffeine iyure enye ngaphambi kokuba i-freestyle sprints. Aba baqubhi baphucule ixesha labo lokubaleka ngaphandle kokunyusa amazinga eentliziyo zabo. I-caffeine inokukunika amandla kwiintsuku oziva udinwe kakhulu ukuba ungazilolonga.

Zama ukungaxhomekeki kakhulu kwi-caffeine, kuba unokwakha ukunyamezela. Kuya kufuneka uhlale kude nemithombo yecaffeine eneswekile eninzi okanye incasa yokufakelwa.

5. I-Ashwagandha

I-Ashwagandha yimifuno esetyenziselwa impilo yonke kunye namandla. Ingasetyenziselwa ukukhulisa umsebenzi wokuqonda kunye nokunciphisa uxinzelelo. I-Ashwagandha ikwaboniswa ukonyusa amanqanaba amandla. Kwi, i-50 yeembaleki zabantu abadala ithathe i-300 mg yeepilisi njenge-Ashwagandha kwiiveki ezili-12. Bonyuse ukunyamezeleka kwabo kokuphefumla kunye nomgangatho wobomi ngokubanzi kunaleyo ikwiqela le-placebo.

Yise kude

Njengoko ujolise ekwandiseni amanqanaba akho wamandla, khumbula ukuba kungokwemvelo ukufumana amandla kunye nokuhamba kwamandla. Sukulindela ukuba usebenze ngamandla akho onke ngamaxesha onke. Khumbula ukumamela umzimba wakho kwaye uphumle xa kufuneka njalo. Kulumkele ukuzityhala de udinwe.

Ukuba uziva ngathi wenza utshintsho ekwandiseni amandla akho ngaphandle kokufumana iziphumo, unganqwenela ukubona ugqirha. Ugqirha wakho unokufumanisa ukuba unayo nayiphi na imiba yezempilo echaphazela ukusebenza kwakho. Hlala ugxile kwisicwangciso sakho esifanelekileyo sentlalontle ngokubanzi.