Ukuphumelela koqeqesho kunye nemiphumo yabo enenzuzo kulo mfanekiso, indima ebalulekileyo idlala ngokuphumla kunye nokubuyiswa kwemisipha. Ngoko ke, ukuba ufunde indlela yokuphucula ngokukhawuleza ekuqeqesheni, kufuneka ubeke ingqalelo kula manqaku alandelayo:
- Iphupha . Kulo xesha iisifuba zivuselela ngokutsha emva kokusetyenziswa kanzima kwaye zikhule kakuhle. Ukulala kufuneka kube ngamahora angama-7-8.
- Amandla . Kumele kube nokulinganisela kunye neqhekeza . Kufuneka izihlandlo ezi-5-6 ngosuku, ngelixa ukutya kufuneka kube ngamaprotheni kunye ne-carbohydrate. Kucelwa ukhumbule ngokukhethekileyo ngefasitela ye-carbohydrate, ubuyisele izondlo kwaye ulahlekelwe iikhalori ngexesha loqeqesho.
- Ubude bexesha loqeqesho . Akufanele ibe ngaphezu kwemizuzu engama-90. Izifundo ezinzima kwaye zide kakhulu aziyi kuzisa impumelelo kunye neziphumo ezilungileyo.
Zingaphi izihlunu zifumana emva kokuqeqeshwa?
Ukuqwalasela umbuzo wokuphuthuma ngokukhawuleza emva kokuqeqeshwa, kubalulekile ukuba uqaphele ukuba ixesha lokubuyisela leemisipha lixhomekeke ekubeni umthwalo onamandla kangakanani. Ngomnene nangomlinganiselo, izihlunu mazivunyelwe ukuphumla kwiiyure ezingama-24 ukuya kuma-48. Ngoko ke, ukuphuhlisa isicwangciso soqeqesho, oku kufuneka kuthathelwe ingqalelo kwaye ungayilayishi iqela elifanayo lesisiphako iintsuku ezimbini ngokulandelana. Kwaye ngolunye usuku ngeveki kufuneka ukuba zonke ziyeke kwiiklasi okanye zenze umlinganiselo wokuzivocavoca lula.
Ubuhlungu beMiscle emva kokuzivocavoca
Emva kwithuba elithile emva kokusebenzisa amandla, kukho intlungu kwiimisipha. Oku kuphakamisa ukuba umsebenzi wawusebenza kakuhle. Ngethuba loqeqesho oluqinileyo, iintambo ze-muscle zonakalisiwe, ezikhokelela ekuhlaleni kunye nokuphuka, okubangelwa intlungu. Ngaloo ndlela, i-protein yeprotheni, eyona nto isakhiwo esakhiwa kuyo, iyenzeka. Umzimba uvusa ukuqala iinkqubo zokubuyisa, ukwenza izihlunu zibe namandla kwaye zikhuthaze.
Kodwa intlungu ingafumaneka ngenxa yengozi. Ngokuqhelekileyo oku kwenzekayo xa ubuchule obuchanekileyo bokuzilolonga kuqhutywayo okanye ukuguqulwa koqeqesho olunamandla ngaphandle kokufudumala kwangaphambili. Ukuba okokuqala intlungu iyavutha, ngoko ngexesha lokulimala libukhali kwaye libukhali. Ngoko ke kucetyiswa ukuba usebenzise ioli ekhethekileyo yezihlunu emva koqeqesho. Ngokukhawuleza emva kokufumana ingcinezelo, kuyimfuneko ukusebenzisa ioli epholile, equka ama-analgesics, menthol, iioli eziyimfuneko. Ngombulelo kwiphumo lokupholisa, lusiza kwaye lubuhlungu isayithi yokulimala.