Yintoni “umqolomba obuhlungu” kwaye uwenza njani amandla kuyo ngokuzilolonga okanye ugqatso?

Umxholo

• Kutheni umqolomba weentlungu ubalulekile kwabanye iimbaleki
• Amandla engqondo nawomzimba
• Uluvo lomvuzo
• Yahlula ukuphindaphinda
• Ufikelela njani kwaye unamandla njani "ngomqolomba wakho weentlungu?"
• Zibekele usukelo
• Thatha inyathelo elinye ngexesha
• Gxila kwindalo yakho
• Mamela umculo
• Phefumla
• Lumka ungazenzi overexert ngokwakho
• Mamela umzimba wakho
• Vumela ixesha lokubuyisela
• Ziqhelanise nobuchule obuchanekileyo
• Landela indlela yokuphila esempilweni
• Yise kude

"Umqolomba wentlungu" yintetho esetyenziswa ziimbaleki. Ibhekisa kwinqanaba lokuzilolonga okanye ukhuphiswano apho umsebenzi ubonakala unzima ngokungenakwenzeka. Isetyenziselwa ikakhulu ukuchaza imeko yomzimba nengqondo, endaweni yendawo ebonakalayo.

"Umqolomba weentlungu kuxa ubetheke eludongeni lokomfuziselo ngexesha lokuzilolonga kakhulu," ucacisa watsho uJustin Fauci, umqeqeshi wobuqu oqinisekisiweyo weNASM, kunye nomseki-mbumba weCaliber Fitness. “Onke amalungu omzimba wakho akhwaza kuwe ukuba uyeke umthambo kwaye nengqondo yakho ayikude ngasemva. Okwangoku, unokumamela kwaye unikezele okanye ukhethe ukunyamezela ixesha lakho kumqolomba obuhlungu. ”

Kuluntu lweembaleki, ukusebenza kumqolomba wentlungu kubonwa njengovavanyo lokuqina kwengqondo. Umbono kukuba ukutyhala ngokungaphatheki kakuhle sisakhono sengqondo. Ukongeza, nje ukuba ubethe umqolomba weentlungu, kuya kuphinda kube lula kwakhona.

Kodwa "umqolomba wentlungu" ayilogama lezenzululwazi okanye into eyenzekayo. Akukho nkcazo ichazayo xa ungene ngokusemthethweni emqolombeni weentlungu. Umqolomba weentlungu uziva ngokwahlukileyo kumntu ngamnye, ke kungcono ukumamela umzimba wakho ukuba ufuna ukukhangela umqolomba weentlungu.

Kutheni umqolomba weentlungu ubalulekile kwabanye iimbaleki

Abanye abadlali bazama ukungena emqolombeni weentlungu. Zininzi izizathu ezinokubakho, kubandakanya:

Amandla engqondo nawomzimba

Isizathu esiqhelekileyo kukufumana inqanaba elitsha lamandla ngokwengqondo nangokomzimba.

Oku kujongeka kwahlukile kwimidlalo eyahlukeneyo. Umzekelo, "xa uphakamisa iintsimbi [kwaye] useto sele usondele ukuba ungaphumeleli, kuya kufuneka uzithathele kwindawo emnyama neyothusayo ukuze ufumane impendulo engaphezulu kwisikwere sakho, utshilo uFauci.

Loo "mmandla omnyama" -umqolomba wentlungu-kuxa i-squat iziva ingenakwenzeka emzimbeni. Kodwa ukuba unako amandla, uya kubetha into entsha.

Uluvo lomvuzo

Kwabanye iimbaleki, ukubetha umqolomba weentlungu ngamava anomvuzo.

"Abantu abakulungeleyo ukubetha umqolomba bathanda ukuba ngabo bafumana ulonwabo ngokwenyani kuwo," utshilo uFauci. "Xa ufumana uhlobo lomthambo oluthandayo, nokuba yiCrossFit okanye intaba yokubaleka, uya kuzifumana usiya ngaphaya nangaphaya ukuze wenze kakuhle kuyo."

Yahlula ukuphindaphinda

Abanye iimbaleki banokuleqa umqolomba wentlungu ukuze baxube indlela yabo yesiqhelo.

Ngenxa yokuba umqolomba weentlungu uziva unzima kakhulu, ukutyhala ngaphakathi kunokuziva ngathi ngumceli mngeni onomdla. Oku kunokubonelela ukubaleka kwirejimeni yoqeqesho evakalelwa kukuba iyamodola okanye iphindaphindeka.

Ufikelela njani kwaye unamandla njani "ngomqolomba wakho weentlungu?"

Ukuba ungathanda ukubetha umqolomba wakho weentlungu, cinga ngezi ngcebiso zomzimba nezengqondo:

Zibekele usukelo

Ngaphambi kokuba uqale ukuzilolonga kwakho, cacisa kwiinjongo zakho. Ikwangumbono olungileyo ukuqonda ukuba injani na "yesiqhelo" sakho, ke unento onokuthelekisa ngayo umqolomba wakho weentlungu.

"Misela iinjongo ezicelomngeni kodwa ezingafezekiseki kuloluya hlobo lomsebenzi," utshilo uFauci. Oku kuya kukunceda wazi ukuba uzama ukufezekisa ntoni.

Thatha inyathelo elinye ngexesha

Njengoko usondela kumqolomba weentlungu, zama ukungacingi ngesiphumo esinokubakho. Gxila ekugqityeni inyathelo elilandelayo okanye ushukume endaweni yoko. Oku kuyakwenza umqolomba weentlungu ulawuleke ngakumbi.

Gxila kwindalo yakho

Xa usemqolombeni weentlungu, thintela ukujonga kakhulu malunga neempawu zakho zomzimba. NgokukaFauci, oku kunokuphakamisa iintlungu kwaye kukubaxa ukungonwabi kwakho.

Endaweni yoko, zama "ukugxila kwindawo [ekungqongileyo], enjengembonakalo yomhlaba okanye iqabane elibalekayo," ucebisa uFauci. Oku kunokukunceda ukuba ubambe ngengqondo iintlungu kwaye uzityhale.

Mamela umculo

Ngokufanayo, unokumamela umculo okhuthaza inkuthazo yakho. Kwabanye iimbaleki, le ndlela ibanceda bangene kummandla kwaye basebenze ngokungahambi kakuhle emzimbeni.

Phefumla

Ngexesha lokuzilolonga okunzima, kuqhelekile ukubamba umphefumlo wakho ngaphandle kokuqonda. Kodwa oku kunokwenza kube nzima kumzimba wakho ukuba usebenze.

Yiyo loo nto kubalulekile ukuphefumla ngokufanelekileyo ngexesha lokuzilolonga. Inika ioksijini kwimisipha yakho kwaye inceda umzimba wakho uhlale kulawulo. Ikwandisa ukusebenza kakuhle komsebenzi wakho.

Lumka ungazenzi overexert ngokwakho

Unokwenzakala xa uzityhalela kude kakhulu. Ukuthintela ukutyeba kakhulu kunye nokwenzakala, gcina le miyalelo ilandelayo:

Mamela umzimba wakho

Kungokwemvelo ukuziva ungonwabanga xa uzicel 'umngeni ngokwasemzimbeni. Nangona kunjalo, kukho umahluko phakathi kokungonwabi kunye neentlungu zomzimba ezinzulu.

Ukuba awuqinisekanga, zibuze ukuba ngaba uziva njani ungonwabanga okanye unobungozi. Yeka ukuba unayo:

• iintlungu zesifuba
• intlungu edibeneyo
• ukudinwa kakhulu
• intloko elula
• iintlungu ezibukhali

Lo ngumzimba wakho uzama ukukuxelela ukuba kukho into engalunganga.

"Ngelixa ukuqina kwengqondo luphawu olukhulu, ungazivumeli ukuba ube neenkani kwaye ungayinaki imiqondiso yesilumkiso," utshilo uFauci. Kuya kukunceda uphephe ukwenzakala, nokuba ungakanani na kwezemidlalo okanye kwinqanaba lomzimba owomeleleyo.

Vumela ixesha lokubuyisela

Xa uzixakekise kakhulu ngokwandisa umngcipheko wokulimala. Oku kunokuthintela inkqubela phambili yakho.

Ukunciphisa umngcipheko, "qiniseka ukuba unexesha elaneleyo lokufumana kwakhona phakathi kweeseshoni, kunye nokunye ukongeza xa ukhathazekile," utshilo uFauci. Unokwenza oku ngokudibanisa iintsuku zokuphumla kwimithambo yesiqhelo.

Ngokubanzi, ukuthatha usuku lokuphumla rhoqo kwiintsuku ezi-3 ukuya kwezi-5 kufanelekile. Usuku lwakho lokuphumla lunokubandakanya imisebenzi elula, njengeyoga okanye ukuhamba, okanye ukuphumla ngokupheleleyo.

"Abanye abantu bayathanda ukuphumeza iiveki ezimbini okanye ezi-3," wongeza uFauci. Ngokwesiqhelo, oku kwenziwa xa ubusoloko uzityhala ngamandla kangangokuba ukusebenza kuyancipha, ucebisa ukuba usondele kwi-overexertion. Iveki yokulayisha kwakhona inokubandakanya ukunciphisa umthamo wokuzilolonga okanye ukuthatha iintsuku ezininzi.

Ziqhelanise nobuchule obuchanekileyo

Inkqubo echanekileyo ibalulekile ekuthinteleni ukwenzakala. Ke ngoko, kubalulekile ukunqanda ubuchule bokubingelela ukuze uzityhale.

Qinisekisa ukuba uyazi ifom echanekileyo ngaphambi kokufuna umqolomba wentlungu. Umqeqeshi womzimba okanye umqeqeshi unokubonelela ngesikhokelo.

Landela indlela yokuphila esempilweni

Imikhwa elungileyo yokuphila yinto ebalulekileyo kuyo nayiphi na imithambo yomthambo. Oku kubandakanya:

• ukuhlala ngamanzi
• ukutya ukutya okusempilweni
• ukukhetha ukutya kwangaphambili kokusebenza kunye nasemva kokutya
• ukulala ngokwaneleyo

Le mikhwa iyakuxhasa irejimeni yoqeqesho ekhuselekileyo nesempilweni.

Yise kude

Ngexesha lokuzilolonga okukhulu, "umqolomba wentlungu" yindawo yokudinwa komzimba kunye nengqondo. Kulapho umthambo uziva ungenakho ukuwugqiba. Abanye iimbaleki ngabom bafuna ukuba bafikelele kwinto entsha okanye bazive benomvuzo.

Ngokubanzi, ukubetha umqolomba weentlungu kunxulunyaniswa nokomelela kwengqondo. Kodwa ukuzixakekisa kakhulu kunokukhokelela ekonzakaleni, ke kubalulekile ukuba uhlale ukhuselekile. Vumela ixesha lokuchacha kwaye uyeke ukuba uziva ubuhlungu emzimbeni.