Isikhokelo sakho sokubuyisela emva kokuSebenza

Umxholo

• Uqeqesho oluphezulu
• Iindlela zokubuyisela kwimeko yesiqhelo
• Ukwenyusa iintsimbi
• Iindlela zokubuyisela kwimeko yesiqhelo:
• Ukuxhathisa kunye noqeqesho lwesekethe
• Iindlela zokubuyisela kwimeko yesiqhelo
• Uqeqesho lweMarathon
• Iindlela zokubuyisela kwimeko yesiqhelo

Khulula iiteki zakho, gxotha iiglavu zakho zokuphakamisa, kwaye uthengise iibhulukhwe zakho ezomileyo ngokukhawuleza ngeebhulukhwe ezintle. Lixesha lokuba ubunzulu-phantsi, ulungele amathambo akho emva kokuqeqeshwa kwakhona.

Ngendlela, ilungile ngokwenyani emathanjeni akho, ngokophando olupapashwe kwi FASEB Journal. Ngapha koko, ukuchacha okufanelekileyo akulunganga nje emathanjeni akho - ilungile emzimbeni wakho uphela.

“Xa uzilolonga, wophula umzimba wakho ngokwasemzimbeni: izihlunu zemisipha, amajoni akho omzimba, izihlunu ezidibeneyo, nayo yonke into. Ukuba awuyikuphila, wophula nje umzimba wakho ngokuphindaphindiweyo, utshilo uKarli Alvino CPT, FNS, umqeqeshi eMile High Run Club kunye noMsunguli we-Iron Diamond Fitness.

Ukukhubazeka ekubuyiseleni kunokukhokelela kwiimpawu zokuxinezeleka njengokusebenza okunciphileyo, uxinzelelo lwegazi oluphezulu, ukulala okungalunganga, ukomelela komzimba, kunye nokucaphuka ngokubanzi, kuchaza amandla aqinisekisiweyo kunye nengcali yemeko, u-Alena Luciani, MSc, CSCS, Pn1, kunye nomsunguli we-Training2XL.

"Nokuba wenza umthambo kangakanani, isondlo, i-hydration kunye nokulala zezona ntsika ziphambili zokubuyisela kwimeko yesiqhelo," utshilo u-Alvino. Oko kuthetha ukuba ukutya iiprotheyini ezininzi kunye ne-carbohydrate ekumgangatho ophezulu, ukuchitha (ubuncinci) isiqingatha somzimba wakho kwii-ounces zamanzi, kwaye ujonge ukufumana iiyure ezingama-8 + zokulala ubusuku bonke, uyongeza.

Kodwa kuxhomekeke kumgangatho wakho wokomelela komzimba, kukho iindlela ezongezelelekileyo zokubuyisela kwimeko yesiqhelo ezinokukunceda ufumane uninzi lokuzilolonga kwakho. Ke, nokuba uqala nje ukuba sempilweni okanye uqala inkqubo entsha yokomelela komzimba, siqokelele ezona ndlela zibhetele zokubuyisela kwimeko yesiqhelo.

Khumbula ukubandakanya ezi zinto zintathu ekubuyiseni kwakho emva kokusebenza:

• hydration
• lala
• isondlo

Uqeqesho oluphezulu

Iindlela zokubuyisela kwimeko yesiqhelo

• Imizuzu eyi-15 yokuphola phantsi emva kweklasi
• ikomityi yekofu

Ukusebenza kwe-HIIT ngendlela erhafisa kakhulu kwinkqubo yakho yomzimba kunye nomzimba, utshilo uLuciani, yiyo loo nto ecebisa umzuzu we-15 wokuphola. "Ukuzolula okupholileyo kuvumela inkqubo yakho yemithambo-luvo ukuba icuthe umva, ibuyise ukubetha kwentliziyo yakho kwindawo yayo yokuphumla, kwaye ikubekele ukuba uphinde uchache ngokukhawuleza," uyacacisa.

Ukongezwa kokuvuselela kwakhona, ungoyiki kule ndebe yesibini yejoe. Olunye uphononongo olupapashwe kwiJenali yePain lubonise ukuba abo basebenzayo babone ukwehla ekubambezelekeni kokuqaqanjelwa kwemisipha (DOMS) xa besela ikofu.

Ishedyuli yeshedyuli yokuphumla

• Ngokuka-Alvino, awusoze wenze uqeqesho kwisitayile se-HIIT ngaphezulu kweentsuku ezimbini zilandelelana. Endaweni yokuba ucebisa ngeentsuku ezimbini, ishedyuli yokuphumla yosuku olunye.

Ukwenyusa iintsimbi

Iindlela zokubuyisela kwimeko yesiqhelo:

• ukuphulula
• ukuqengqa amagwebu

Ukunciphisa uxinzelelo kwimisipha yakho emva kweseshoni yokuphakamisa ubunzima kubaluleke kakhulu kukuziva ungaphezulu kwinqanaba leseshoni yakho elandelayo yokuphakamisa, utshilo uLuciani. Enye yeendlela ezilungileyo zokwenza oko, uyacacisa, kukuthambisa. Ngapha koko, olunye uphononongo lupapashiwe kufunyenwe ukuba i-post-umthambo yokuthambisa inokuthi inciphise kakhulu iintlungu ezibangelwa kukuzilolonga kwaye ukufumana umyalezo rhoqo kunokunceda ekunciphiseni ukuqala kokuqaqanjelwa yimisipha.

Kodwa ngelixa i-massage ingaba yindlela efanelekileyo yokubuyisela kwimeko yesiqhelo, akukho nto inokuphika ukuba nayo inexabiso. Ukuba awukwazi ukulahla intlama eyimfuneko kwiseshoni yeveki, u-Alvino ucebisa ngokuqengqeleka kwe-foam endaweni yoko. Oku kunokunceda ukunciphisa i-DOMS kwaye kuphuculwe nokusebenza ekusebenzeni kwakho okulandelayo, ngokophando olupapashwe kwi .

Iingcebiso zeshedyuli yokuphumla

• Abaqalayo kufuneka bathathe iintsuku ezimbini ukuphuma phakathi kweeseshoni, ngelixa abaphakamisi rhoqo kufuneka baphumle yonke imihla yesithathu, ngokujonga kupapashwe kuyo.
• Thatha i-de-load veki kube kanye kwiinyanga ezimbini. U-Luciani uchaza "ukukhuphela umthwalo" njenge "ukuzola okusebenzayo kumthamo wakho woqeqesho kunye nokuqina okuhlala iveki enye." U-Luciani wongeza ukuba abaqeqeshi abasebenza nge-weightlifters baya kuthi ngobuchule babeke i-de-load yeveki kwishedyuli yoqeqesho emva kwenqanaba lamandla anzima.

Ukuxhathisa kunye noqeqesho lwesekethe

Iindlela zokubuyisela kwimeko yesiqhelo

• hamba
• ukubaleka
• ibhayisekile

Ngelixa ukulala kuyinto eyimfuneko yokufumana kwakhona kwizinto ezininzi zokuzilolonga, u-Alvino ugxininisa ukuba ubuthongo "yinto enye onokuyenza [emzimbeni] wakho ukunceda ukuphucula ukusebenza kwakho kunye nokwenza ukuba ubuye kwakhona ekusebenzeni kwamandla. "Inceda [ukulungisa] izihlunu [kunye] nokubuyisela amanqanaba amandla, kwaye [ivumela] umzimba wakho ukuba ufumane i-homeostasis, ngakumbi emva kokuzilolonga amandla," uyongeza.

Kubaluleke kangakanani ukulala emva kokuzilolonga? Ukuba uqeqesha rhoqo, ukulala kufuneka kuhlala kubalulekile, kodwa ngakumbi emva kokuzilolonga okunzima. Ngapha koko, ngokutsho komnye, ukungalali kakuhle kuthintela ukubuyela kwezihlunu emva koqeqesho lokurhafisa ngemisipha. Nazi ukuba zingaphi iiyure zokulala ozifunayo.

Unokudibanisa i-cardio elula, njengokuhamba, ukubaleka (nangona kufanele kube mfutshane kwaye kucothe), okanye ukukhwela ibhayisekile ukukhawulezisa ukubuyisela kwimeko yesiqhelo. U-Luciani ucacisa ukuba kufuneka uthathe inxaxheba kwimisebenzi "ethambileyo ngokwaneleyo ukuthintela ekuqhubekeni nokukrazula imicu yemisipha" kodwa "uyasebenza" ngokwaneleyo ukufumana impompo yegazi lakho. "Oku kuzisa ioksijini kunye nezakhamzimba kwindawo ekujoliswe kuyo kwaye kunceda umzimba ukuba uphinde ubuye," uyongeza.

Ishedyuli yeshedyuli yokuphumla U-Alvino ucebisa ukuba ungenzi uqeqesho lokumelana kwiqela elinye leemisipha iintsuku ezimbini zilandelelana. Endaweni yoko, kuya kufuneka uthathe usuku ukuya kwezimbini iintsuku ezingaphumelelanga ngokulandelelana veki nganye.

Uqeqesho lweMarathon

Iindlela zokubuyisela kwimeko yesiqhelo

• Ibhafu yetyuwa ye-Epsom
• Iitsheri zetart

Ngenxa yokuba uqeqesho lokunyamezela lurhafisa umzimba wakho, uLuciani uthi ukubuyela kuqeqesho lwakho kwaye uhlale unyawo lwakho kubalulekile. Enye indlela yokwenza oku? Ibhafu. Iibhafu zetyuwa ze-Epsom zifumene ingqalelo enkulu ngezibonelelo zazo zempilo, ngakumbi iimbaleki, kodwa uphando luselulutsha.

Olunye uphononongo oluncinci olupapashwe kwiphephancwadi Ubushushu, nangona kunjalo, wafumanisa ukuba ukuthatha ibhafu eshushu kunokutsha malunga ne-140 yeekhalori ngeyure kunye neswekile esezantsi yegazi malunga neepesenti ezili-10 ngaphezulu kokuzilolonga.

Ukongezwa okongezelelekileyo kokuphinda ubuyise, yaphosa ezinye iitsheri kwi-snack yakho yasemva kokubaleka. Uphando lupapashiwe kufunyaniswe ukuba abagqatso abasebenzisa i-tart cherry juice kwiintsuku ezintlanu ngaphambili, ngomhla we, kunye neeyure ezingama-48 emva kobuhlanga babo banciphisa ukukhathazeka kwemisipha.

Ishedyuli yeshedyuli yokuphumla

• UAlvino uthi olo qeqesho kwimarathon kufuneka lubandakanye ukuphumla kunye nokubuyisa ubuncinci ubuncinci ngeveki kwishedyuli yabo yoqeqesho. Oku kufuneka kube kwiintsuku ezingalandelanayo.

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein- smoothie – ukuxuba, ukulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Uye wangumntu wakusasa, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.