Ngaba kuqhelekile ukuthatha iNap emva koQeqesho?

Umxholo

• Ngaba oku kuqhelekile?
• Kutheni le nto isenzeka?
• Okuhle nokubi
• Iingenelo zokulala emva kokuzilolonga
• Umvuzo wokulala emva kokuzivocavoca
• Ufanele ulale ixesha elingakanani?
• Ezinye iingcebiso
• Uza kuthetha nini nepro
• Umgca wezantsi

Umsebenzi womzimba waziwa ngokunyusa amandla. Kungenxa yokuba umthambo wonyusa izinga lokubetha kwentliziyo yakho kunye nokuhamba kwegazi, kukwenza uzive uphaphile. Sisinye sezibonelelo ezininzi zokusebenza.

Nangona kunjalo, kunokwenzeka ukuba udinwe emva kokuzilolonga. Oku kuqheleke ngakumbi emva kokusebenza ngamandla. Umsebenzi womzimba, emva kwayo yonke loo nto, ufuna amandla amaninzi kunye namandla.

Ukuba uziva udiniwe emva kokuzilolonga, ungafuna ukulala kancinci. Kule nqaku, siza kuxubusha ngeenzuzo kunye neengozi zokuhamba emva kokuzivocavoca, kunye neengcebiso zokwenza ngokufanelekileyo.

Ngaba oku kuqhelekile?

Ngokubanzi, ukuziva ulele emva kokuzilolonga ayingonobangela wokukhathazeka. Yinto eqhelekileyo ukuziva udiniwe emva kokuzibhokoxa emzimbeni.

Oku kunokwenzeka emva kokuzivocavoca okukhulu. Umzekelo, unokulindela amanqanaba akho ombane ukuba athi nkxu emva kwexesha elide okanye uqeqesho lwexesha eliphakamileyo.

Kwelinye icala, ukuzilolonga okulula njengokuhamba ngokuzonwabisa mhlawumbi ngekhe kukwenze udinwe.

Wonke umntu wahlukile, nangona kunjalo. Amandla akho emva kokuzilolonga axhomekeke kwizinto ezininzi, kubandakanya:

• inqanaba lakho lokomelela komzimba
• ukutya kwakho
• inqanaba lakho lokuhambisa amanzi
• uhlobo lomthambo
• ubude bexesha, ubungqongqo, kunye nokuhamba rhoqo kwemithambo
• iimeko zonyango ezingaphantsi
• ulale kangakanani ubusuku obudlulileyo

Kwezinye iimeko, ukuziva ulele emva kokuzilolonga kunokuba luphawu lokuba uzityhale kakhulu.

Kutheni le nto isenzeka?

Ukulala emva kokusebenza kubangelwa yimpendulo yemvelo yomzimba kwimisebenzi yomzimba.

Xa usenza umthambo, izihlunu zakho ziyaphindaphindeka. Basebenzisa i-adenosine triphosphate (ATP) ukuvelisa ezi zinguquko. I-ATP yimolekyuli ebonelela ngamandla kwiiseli zakho.

Amanqanaba akho e-ATP ancipha njengoko uqhubeka usebenza. Oku kunciphisa amandla emisipha yakho yokusebenza, okukhokelela ekukhathaleni kwezihlunu. Kuyaziwa njengokudinwa kwemida.

Inkqubo yakho ye-nervous system (CNS) nayo idlala indima. Ngexesha lokuzilolonga, i-CNS yakho iphinda-phinde imililo ukuze isebenze kwimisipha yakho. Ukudubula, nangona kunjalo, kuya kuba nentlawulo encinci xa usebenza.

Ukongeza, umthambo wonyusa ii-neurotransmitters ezahlukeneyo, kubandakanya i-dopamine kunye ne-serotonin.Olu tshintsho linciphisa amandla akho e-CNS ukwenza ukuba izihlunu zakho zisebenze, kukhokelela ekudinweni okuphakathi. Ngenxa yoko, unokuziva udiniwe kwaye ufuna ukulala kancinci.

Okuhle nokubi

Ukuba ucinga ukuthatha i-post-workout nap, qwa lasela i-pros and cons.

Iingenelo zokulala emva kokuzilolonga

Izibonelelo zokulala emva kokuzivocavoca zibandakanya:

• Ukubuyiselwa kwemisipha Ukulala emva kokuzivocavoca kunokuxhasa ukubuyiswa kwemisipha. Xa ulele, i-pituitary gland yakho ikhupha i-hormone yokukhula. Imisipha yakho ifuna le hormone ukulungisa kunye nokwakha izicwili. Oku kubalulekile ekukhuleni kwemisipha, ukusebenza kwezemidlalo, kunye nokuvuna izibonelelo zomsebenzi womzimba.
• Ukuphuculwa kwetyala lokulala. Ukungalali kakuhle kuthintela ukubuyiselwa kwemisipha. Ikwacothisa ukusebenza kwengqondo kwaye buthathaka amajoni omzimba, inegalelo ekusebenzeni kakubi kwezemidlalo. Ngokuthatha isihlwathi, unganciphisa iziphumo zokulala ngokufumana ukuphumla ngakumbi.
• Ukudinwa komzimba kuyancipha. Ukuziva ulele emva kokuzivocavoca ngumqondiso wokudinwa kwemisipha. Nangona kunjalo, njengokuba i-napping ikhuthaza ukubuyiswa kwemisipha, iyanciphisa ukukhathala. Oku kunokwenza kube lula ukujongana nezinye izibophelelo ebudeni bemini.
• Ukwanda kwengqondo. Kwangokunjalo, ukulala kancinci emva kokuzilolonga kungakunika amandla engqondo. Ukuba uvuke kwangoko ukuze wenze umsebenzi, ukulala kunokukunceda uzive ungadinwanga.

Umvuzo wokulala emva kokuzivocavoca

Kukho ezinye iingxaki ekunikezeleni emva kokuzilolonga. Babandakanya.

• Umgangatho omncinci wokulala. Ukuzilolonga kwandisa ii-endorphins zakho kunye nobushushu bomzimba. Olu tshintsho lubangelwa kukugcina ingqondo nomzimba uvukile. Kungenxa yoko le nto abanye abantu bephepha ukusebenza ngaphandle nje kokuba balale. Ke ngoko, nokuba ufuna ukulala, kunokuba nzima ukufumana ukuphumla okusemgangathweni. Kungathatha ixesha ukumisela ukuba i-post-workout naps ikulungele na.
• Ukwanda kwegrogginess. Ukuba uthatha ubuthongo obude, ungangena kwinqanaba lokulala. Uya kuziva ugroggy kwaye uphazamisekile xa uvuka. Le mvakalelo, eyaziwa ngokuba yi-inertia yokulala, inokuhlala kangangemizuzu engama-30.
• Ukuphazamiseka ebusuku. Nangona ukulala kunganciphisa ityala lokulala, kunokuchaphazela kakubi ukulala ebusuku. Unokuba neengxaki zokulala ebusuku. Kwaye, ukuba unengxaki yokulala, ukungalali kunokwenza mandundu iimpawu zakho. Thetha nogqirha wakho ukuba uziva unomdla wokuthatha i-naps rhoqo.

Ufanele ulale ixesha elingakanani?

Nciphisa i-nap yakho kwimizuzu engama-20. Gwema ukulala imizuzu engama-30 ukuya kuma-60. Ngaphandle koko, unokungena ebuthongweni obunzulu kwaye uvuke nge-inertia yokulala.

Cwangcisa i-alamu kangangemizuzu engama-25 ukuya kwengama-30. Oku kuya kukunika ixesha lokuphefumla ngaphambi kwemizuzu engama-20.

Ukuba uziva udiniwe emva kokuzilolonga ngokuhlwa, kunokuba kulungele ukulala kwangoko endaweni yoko. Qiniseka ukuba uhambisa amanzi kwaye utye ukutya kwakhona kuqala.

Ezinye iingcebiso

Ukufumana okuninzi kwiposti yakho emva kokuzilolonga, gcina ezi ngcebiso engqondweni:

• Khetha ixesha elifanelekileyo. Ingcinga efanelekileyo yokuphepha ukulala emva kwemini. Zama ukulala phakathi kwentsimbi yoku-1: 00 emva kwemini. nango-3: 00 emva kwemini, xa amandla akho ngokwemvelo eqala ukwehla. Ukuba ulala emva kwexesha emini, usenokungakwazi ukulala ebusuku.
• Yolula. Ukuba awukabikho, zolula izihlunu zakho ngaphambi kokuba ulale. Oku kuya kunceda ukunciphisa ukudinwa kwemisipha kunye nokuqina xa uvuka.
• Hlaziya kuqala amanzi. Ngokufanayo, kubalulekile ukuba usele amanzi emva kokusebenza. Qinisekisa ukuba uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhlaziye ngalo ... Emva kokuba uvukile, qhubeka usela amanzi ukuze uhlambe umzimba wakho.
• Gcina igumbi lokulala lipholile. Ngokubanzi, kukhululeke ngakumbi ukulala kwigumbi elipholileyo. Cwangcisa ubushushu begumbi lakho phakathi kwama-60 ukuya kuma-67 ° F.
• Ukunciphisa ingxolo. Xa umhlaba wonke uvukile, kunokuba nzima ukulala kancinci. Ifeni, isixhobo somoya, okanye umatshini wengxolo emhlophe unokunceda ukufihla ingxolo ngaphandle. Unokusebenzisa iiplagi zendlebe.
• Kwenze mnyama igumbi. Zama ukugqoka imaski yokulala okanye ukuvala iimfama. Oku kuya kunciphisa ukubonakaliswa kwakho kukukhanya okuqaqambileyo, kwenze kube lula ukufumana ukuphumla komgangatho. Ukuba ucwangcisa ukwenza i-naps yinxalenye yenkqubo yakho yemihla ngemihla, cinga ngokutyala imali kumakhethini amnyama.
• Ukubeka phambili ukulala ebusuku. I-Naps ayithathi indawo yokulala ebusuku. Kwenze kube kwindawo yokuqala ukulala ngokwaneleyo ngobo busuku, nokuba ulala emini.

Uza kuthetha nini nepro

Qaphela indlela oziva ngayo emva kokwenza umthambo. Thetha nogqirha wakho ukuba:

• Ndiziva ndisozela kakhulu emva kokuzilolonga
• ukuphindaphinda ukulala engaqondanga
• Kunzima ukuvuka kwi-naps ezimfutshane
• Awukwazi ukulala nangona udiniwe

Ezi mpawu zinokubonisa imeko yonyango engahambelani nomsebenzi womzimba.

Cinga ngokuthetha nomqeqeshi womzimba, naye. Banokuvavanya inkqubo yakho yangoku kwaye baqwalasele ukuba kufanelekile kwinqanaba lakho lokuqina.

Umgca wezantsi

Kuqhelekile ukudinwa emva kokuzilolonga ixesha elide okanye elinzima. Ngokubanzi, oku kwenzeka ngenxa yokuba izihlunu zakho ziphelelwe ngamandla. Inkqubo yakho ye-nervous central ikwalahlekelwa ngamandla okuqhubeka nokuhambisa izihlunu zakho. Oku kubangela ukudinwa kwezihlunu, kukwenze uzive udiniwe.

Ukwenza i-naping kunokunceda ukuququzelela ukubuyiswa kwemisipha kunye nokunika amandla. Nciphisa i-nap yakho imizuzu engama-20 ukuphepha ukuziva u-groggy. Kungcono ke ukunqabe ukulala kufuphi kakhulu nexesha lokulala, elinokuphazamisa ukulala kwakho ebusuku.

Ngokubanzi, ukuzivocavoca kufuneka kuphucule amandla akho. Thetha nogqirha wakho ukuba uhlala uziva udiniwe emva kokusebenza.