Amanyathelo ali-11 ekufuneka uwalandele kwiNdlela yokuSebenza ngokuKhangela efumana iZiphumo

Umxholo

• Iingcebiso ngokubanzi zokulandela
• 1. Fumana amanzi
• Yitya isidlo esilula
• 3. Yenza umthambo olula ngeentsuku zokuphumla
• 4. Musa ukulibala ukupholisa
• Iingcebiso zokwakha izihlunu
• 5. Ukubeka phambili iiprotheyini
• 6. Khetha i-carbs ngobulumko
• 6. Zama isongezelelo
• Iingcebiso zokunciphisa umzimba
• 7. Yitya ukutya okuqhelekileyo
• 8. Qwalasela ukutya okuthile
• Iingcebiso ngezihlunu ezibuhlungu
• 9. Musa ukulibala ukuzolula
• 10. Yonwabela ishawa epholileyo
• 11. Zama iyeza lasekhaya
• Yintoni ekufuneka uyiphephe
• Ukuba awulandeli inkqubo yasemva kokuzilolonga
• Uza kuthetha nini nepro
• Umgca wezantsi

Into oyenzayo emva kokuzivocavoca yinxalenye ebalulekileyo yokufumana iziphumo, ezinje ngokufumana izihlunu kunye nokulahleka kwesisindo, ngelixa unciphisa ukukhathazeka kwemisipha. Ukuziqhelanisa nomsebenzi emva kokuzilolonga kukwanceda ukugcina amanqanaba amandla njengoko ubuyisela amandla akho, okwenza kube lula ukunamathela kwisicwangciso sakho sokomelela komzimba.

Eli nqaku livavanya amanyathelo oza kuwathatha emva kokuzilolonga ukuze wandise iziphumo zakho. Funda ukuze ufunde ukuba ungayila njani isicwangciso esisebenzayo sokuqalisa inkqubo yokubuyisela emva kokuba uzilolonge.

Iingcebiso ngokubanzi zokulandela

1. Fumana amanzi

Ukulungiswa komzimba kubalulekile, ngakumbi ukuba uye wazilolonga kakhulu okanye wophule ukubila. Ukuzalisa amanqanaba akho omkhuhlane kuphucula ukuguquguquka kwemisipha, kwakha amandla, kwaye kuthintela ukukhathazeka kwemisipha.

Sela ubuncinci ii-ounces ezili-16 zamanzi okanye iziselo ezinempilo, ezinje ngamanzi ecoconut, iti eluhlaza okanye emnyama, kunye nobisi lweetshokholethi. Okanye unokukhetha isiselo sezemidlalo esineswekile esezantsi. Ezi ziselo zinee-electrolyte, ezinje nge potassium kunye nesodiyamu, ezinokuthintela kunye nokuthomalalisa ukuxilwa kwezihlunu.

Kunqande kakhulu iswekile, icaffeine, kunye neziselo ezinxilisayo, ezinokubangela ukomisa.

Yitya isidlo esilula

Cwangcisa ukutya okulula okusempilweni okanye ukutya ngaphakathi kwemizuzu engama-45 ugqibile ukuzilolonga. Oku kuyakunceda ukuzalisa iivenkile zamandla emisipha kwaye uqalise inkqubo yokubuyisela kwimeko yesiqhelo. Yitya ukutya okuneecarbohydrate kunye neeproteni.

IiCarbs zinceda ukubuyisela amanqanaba e-glycogen ukuze uphinde uvuselele amanqanaba akho amandla. Iiprotheyini zincedisa ekubuyiseni izihlunu kwaye zibonelela ngee-amino acid ezinceda ukulungisa kunye nokwakha kwakhona izihlunu.

3. Yenza umthambo olula ngeentsuku zokuphumla

Ngelixa izihlunu zakho zifuna ixesha lokufumana kwakhona emva kokuzivocavoca kakhulu, usenokwenza umthambo wokukhanya kwiintsuku zokubuyisa, ezinje ngokuhamba, ukuqubha, okanye iyoga. Ukuzibandakanya ekuvuseleleni okusebenzayo kunokunceda ukukhusela i-lactic acid buildup, ukususa i-toxins, kunye nokukhuthaza ukujikeleza. Ukwahlula ukusebenza kwakho kunokukunceda ujolise kumaqela emisipha ahlukeneyo kwaye usebenzise izihlunu zakho ngeendlela ezahlukeneyo.

4. Musa ukulibala ukupholisa

Soloko ugqibezela ukuzilolonga kwakho nge-cooldown, evumela ukubetha kwentliziyo yakho ukubuyela kwinqanaba layo eliqhelekileyo. Kuyanceda ukuyeka ukudityaniswa kwegazi kwiindawo ezisezantsi, ezinokukwenza uzive ulula okanye unesiyezi.

Ukuzibamba okufanelekileyo kunokunceda ekunciphiseni uxinzelelo, kuthintele ukukhathazeka komzimba, kunye nokuthintela ukwenzakala. Cinga ukuyisonga ngemizuzu emi-5 ye-savasana ukukhuthaza intlalontle ngokubanzi.

Iingcebiso zokwakha izihlunu

5. Ukubeka phambili iiprotheyini

Ukulungisa nokwakha kwakhona izihlunu, khetha izidlo eziqukethe ii-carbohydrate ezisempilweni kunye neeproteni ezikumgangatho ophezulu. Ukhetho lweeproteni ezinceda ukwakha izihlunu zibandakanya:

• ubisi
• iyogathi
• amaqanda
• itshizi
• inyama ezibhityileyo
• intlanzi
• iprotein yewhey
• amandongomane nembewu
• ukutya kwesoya
• iiprotein zeswekile esezantsi

6. Khetha i-carbs ngobulumko

IiCarbs zinceda izihlunu zakho ukuba ziphinde zilulame ngelixa iiproteni zixhasa ukukhula kwemisipha. Iicarbohydrate zokutya emva kokuzilolonga zibandakanya:

• ibhatata
• isiqhamo esitsha
• ubisi wetshokholethi
• oatmeal
• ipasta epheleleyo yeenkozo
• isonka sengqolowa
• IQuinoa
• iimbotyi

6. Zama isongezelelo

Unokwenza ukutya kwakho kutyebise ngeprotein shake okanye izongezo. Izixhasi ezixhasa ukukhula kwemisipha zibandakanya:

• umdali
• izongezo zeprotein
• ukutyeba
• beta-alanine
• amino acid (BCAAs)
• I-beta-hydroxy beta-methylbutyrate (HMB)

Iingcebiso zokunciphisa umzimba

7. Yitya ukutya okuqhelekileyo

Yitya rhoqo kwaye uphephe ukutsiba ukutya, okunokuthintela izibonelelo zokuzilolonga kwakho ngokubangela ukulahleka kwemisipha. Ukwakha umsipha kunceda ukukhawulezisa imetabolism yakho, enceda ekunciphiseni ubunzima.

8. Qwalasela ukutya okuthile

Ukutshisa amanqatha, khetha ukutya okukhuthaza ukwehla kobunzima. Oku kubandakanya iimveliso zobisi ezinamafutha asezantsi, iipepile ezishushu, kunye neenkozo ezipheleleyo. Ukhetho lweeproteni lubandakanya iintlanzi eziphezulu kwi-omega-3 fatty acids, ezinje nge salmon, mackerel, kunye ne tuna. Okanye ukhethe inyama etyebileyo enje ngeTurkey, inyama yengulube, okanye ibele lenkukhu.

Iingcebiso ngezihlunu ezibuhlungu

9. Musa ukulibala ukuzolula

Bandakanya inkqubo yolule emva kokuzivocavoca ngelixa izihlunu zishushu. Oku kunceda ukwandisa izihlunu, ukunciphisa uxinzelelo, kunye nokwenza ngcono ukuguquguquka. Ukolula kunceda ekuthinteleni ukukhathazeka kwemisipha, ukunciphisa uxinzelelo, kunye nokwandisa uluhlu lwakho lokuhamba. Oku kuphucula ukuhamba, kukhuthaza ukuma kakuhle, kwaye kuphucula ukuphumla kwemisipha.

10. Yonwabela ishawa epholileyo

Thatha ishawa epholileyo okanye ebandayo ukukhuthaza ukuphilisa, ukuthintela ukudumba, kunye nokunciphisa uxinzelelo lwemisipha. Unokuzama nokuhlamba i-ice, enokunciphisa ukukhathazeka kwemisipha kunye nokuvuvukala. Inokukunceda ukuba ufumane ubusuku bokulala ngoxolo.

11. Zama iyeza lasekhaya

Olunye ukhetho lokunciphisa okanye lokuthintela izihlunu ezibuhlungu kubandakanya ukuthatha ibhafu ye-Epsom yetyuwa, ukubhucungwa, okanye ukuqengqeleka amagwebu. Ukuba uziva udiniwe, uva iintlungu, okanye unalo naluphi na uhlobo lokulimala, phumla ngokupheleleyo de uzive ungcono.

Yintoni ekufuneka uyiphephe

Ukubetha ibhalansi kunye nokukhetha ukutya kwakho. Qiniseka ukuba uphembelela umzimba wakho ngaphandle kokuthatha iikhalori ezininzi. Akuyomfuneko ukuzihlutha nantoni na. Gwema ukukhangela iikhalori okanye ukusika ukutya ngokupheleleyo. Kwakhona kubalulekile ukuhlala kude nokutya kakhulu okanye ukufumana iikhalori zakho kwizinto ezingenampilo, ukutya okwenziweyo.

Melana nomnqweno wokuzixakekisa ngokuzityhala ngokukhawuleza okanye ukudlula kwinqanaba lakho langoku. Oku kungakhokelela kubunzima kunye nokwenzakala. Inokubangela isicaphucaphu, ngakumbi ukuba wenza uqeqesho olunamandla, olunobundlobongela okanye olushushu. Okanye ukuba ugqibe ukuzilolonga ngokukhawuleza.

Ukuthintela ukuphefumla kwakho okanye ukulibala ukuphefumla ngexesha nasemva kokuzilolonga kungakhokelela ekubeni ube nesiyezi okanye ube yintloko elula. Oku kungenxa yokungabikho kweoksijini kwingqondo. Ziqhelanise nemithambo yokuphefumla ngokunzulu uphumle ngaphambi kokuyifaka ekusebenzeni kwakho. Oku kuya kunceda ekuphuhliseni iipateni zokuphefumla ezisempilweni kunye nokwazisa ngokuphefumla.

Ukuba awulandeli inkqubo yasemva kokuzilolonga

Ukufumana izibonelelo ezininzi zokuzilolonga kwakho, kubalulekile ukuba uhloniphe kwaye wondle umzimba wakho ngokulandela inkqubo yasemva koqeqesho kunye nesicwangciso sesondlo. Oku kukuvumela ukuba uhlale uphilile emzimbeni nasengqondweni. Ukuba awulandeli inkqubo yasemva kokuzilolonga, uba semngciphekweni wokonzakala okanye ukudinwa. Kwaye kunokuba nzima ngakumbi ukuba unamathele kwisicwangciso sokuzilolonga okanye ube namandla okugqiba imisebenzi yakho yemihla ngemihla.

Ngamanye amaxesha ungaphambuka kwindlela yakho yokomelela komzimba ngenxa yokunqongophala kwexesha okanye ezinye izibophelelo, kodwa xa uwonke kufuneka ulandele amanyathelo afanelekileyo rhoqo.

Kukwabalulekile ukuba umamele umzimba wakho kwaye uthathe ikhefu ukuba uziva ugula, udiniwe, okanye usentlungwini emva kokuzilolonga. Ukwenza kwinqanaba lakho elifanelekileyo xa uzokusebenza, kufuneka uqinisekise ukuba umzimba wakho ubuyisiwe kwaye uvuselelwe. Oku kuvumela umzimba wakho ukuba usebenze kwindawo ephezulu, okwenza kube lula ukwenza imisebenzi yakho yemihla ngemihla ngokukhululeka okukhulu.

Uya kuziva ungcono emzimbeni kwaye uphucule impilo yakho iyonke, enokuba nefuthe elihle kuzo zonke iinkalo zobomi bakho.

Uza kuthetha nini nepro

Cinga ngokusebenza nomqeqeshi ukuba umtsha nokuba sempilweni okanye uneemeko zempilo, kubandakanya nokwenzakala. Inkqubo yokomelela komzimba inokudala inkqubo nganye elungiselelwe iimfuno kunye neenjongo zakho. Baza kukubonisa nendlela oza kuyithatha emva kokuzilolonga. Njengoko uqhubeka, umqeqeshi unokwenza uhlengahlengiso kwinkqubo yakho ukuze uqhubeke nokuphucula.

Isazi sokutya sinokuvavanya iimfuno zakho ngokujonga indlela otya ngayo ngoku, inkqubo yokuziqeqesha, kunye neziphumo ekujoliswe kuzo. Baza kuyila isicwangciso esifanelekileyo sokutya esigcwalisa inkqubo yakho yokomelela komzimba, ukuthintelwa kukutya, okanye iinkxalabo zempilo. Ukungena kunye nengcali yokutya kunokukunceda uzive ukhuthazekile kwaye uxhaswe njengoko usebenza kuphuculo lwexesha elide.

Umgca wezantsi

Kuya kufuneka usebenzise inkqubo yokubuyisela kwimeko yesiqhelo emva kokuzilolonga ukuze ufumane izibonelelo kwaye unike izihlunu zakho ithuba lokuphilisa. Ukongeza kula manyathelo acetyiswayo, fumana ubuthongo obuninzi, obuya kunceda ukukhulisa ukusebenza kwakho kunye nenkqubo yokubuyisela kwimeko yesiqhelo. Zinike ithuba lokuphumla ngokupheleleyo nangaliphi na ixesha uziva ukuba uyalifuna.

Yenza inkqubo yokubuyisela emva kokuzilolonga ekuvumela ukuba ubuyisele ngokukhuselekileyo amanqanaba ombane kunye nokwakha kwakhona izihlunu. Ukuba nawe uzifumanisa ukwanjalo laissez-yenza okanye ungqongqo malunga nomsebenzi wakho wasemva kokuzilolonga, hlengisa ngokufanelekileyo.