Ngexesha lokuzivocavoca, imisipha idinga amandla amaninzi kunokuphumla. Umzimba unika amandla, ukwahlula i- carbohydrate kunye namafutha. Ukuba sithetha ngendlela yenzululwazi, i-ATP ihlanganiswa emzimbeni wethu - amandla emisipha yethu. Le nqubo inokubakho kokubili ngobuninzi be-oxygen, kunye ne-anaerobically. Nangona kunjalo, ukuba umsebenzi owenziwe ngokomzimba unzima kakhulu, kuyona nto i-aerobic. Xa kungekho moya we-oksijeni, amathuba okuvalwa kwamacandelo - kuquka, kunye ne-lactic acid eyaziwayo. Nasi sisondele kakhulu kumbuzo wokuba izihlunu zithenga emva koqeqesho. Kukho iimpendulo ezimbini.
I-Lactic acid
Ukuba izihlunu zithemba ngamandla emva kokuvuthwa, imbangela yokuvuvukala, ebangelwa ubukho be-lactic acid. Kuxhomekeke kukuphi uhlobo lomthwalo owenze, i-lactic acid ingaphelela kwiiyure ezingama-24 emzimbeni wakho. Ngamandla, ukujikeleza kwegazi kungaphantsi, ezinye iinxalenye zomzimba zihlupheke ngenxa yokungabi nagazi. I-acid yaseLactic ifakwe apha, kwaye ngenxa yoko, kubangele ubuhlungu obubuhlungu obubuhlungu ubuninzi bomhla.
Ayikho i-lactic acid
Nangona kunjalo, abaninzi babhala kwi-akhawunti ye-lactic acid kunye nentlungu emide. Ukuba izihlunu zithenga emva kokuqeqesha ixesha elide, oko kukuthi, ukusuka kwiinyanga ezimbini ukuya kwezine, i-lactic acid sele ishiye umzimba wethu kwaye izihlunu ziphunga ngenxa yento ayishiye emva kwayo. Ngenxa yobukho bakhe, iintambo ze-muscle zingonakaliswe kwaye ziphosakele. Kukho izikhefu zomsizi ezivusa ukuqala kwe-catabolism, ngenxa yoko, de kube ikhefu liphilise, izihlunu ziya kugula.
Kwisiza sokuqhaqha isambatho sibonakala, oku kwandisa imisipha ngokuvakalayo, kodwa bayalimaza njani! Ukuqhaqhawula kuthetha ukuba uye wenza ngokugqithiseleyo, nokuba uqala kwaye umzimba wakho awuqhelekanga kumthwalo.
Intlungu
Ukuba intlungu ayinakunqumla, kwaye sele sele ujwayele ukusihlungu intlungu emva kokuba uqeqeshwe, hlala iintsuku ezingama-3-4, de kube intlungu iphele ngokupheleleyo. Ukuba ibuhlungu, ithetha ukuba ayiphili. Ngelixa unika ukuphumla kwelinye iqela leemisipha, xhaphaza omnye. Umthwalo oqhubekayo kunye nokuphakamisa ubunzima obunzima kubangela ukuphuka kwemibilini emisipha. Ukuba ungabavumeli baphilise, unokuzilimaza nje. Ukuba kukho ukuphulwa kwakha njalo emva kweeklasi, ngoko ugqithise amathuba akho avumelekileyo, umthwalo kufuneka uphakanyiswe ngokuthe ngcembe.
Yintoni enokuyenza, ukuze izihlunu zingenzi buhlungu?
Ukumisa imisipha yomzimba emva kokuqeqeshwa, ungasebenzisa enye yeendlela ezilandelayo. Okokuqala, unako ukuhlamba notyuwa lolwandle. Oku kuvuselela izihlunu kwaye kususe umthamo ogqithiseleyo ovela emzimbeni. Ulyuwa loLwandle lunezixhobo ezininzi zokuphilisa ezingakhangeli nje ukukhawuleza inkqubo yokuvuselela, kodwa kukukhupha ngokwengqondo.
Ungasebenzisa kwakhona ukusilalisa okuphumayo, into ephambili kukuba ayibangeli intlungu. Unokwenza ukukhwabanisa, ukuhanjiswa kwamanyathelo.
Ungalibali kwakhona ukuba izihlunu akufanele zihlale zibuhlungu emva koqeqesho.
Ukongezelela, ukuthintela ukubonakala kweentlungu ezibuhlungu kunokuba zifudumele . Ngaphambi kokuqala kwenkqubo yoqheliselo oluphambili, izihlunu kufuneka zifudumale kakuhle, ngoko akukho zikhefu. Ukuphulukana ngokuqhelekileyo emva kokusebenza kwamandla kuya kunika i-stretch of muscles ekupheleni koqeqesho. Nangona ungenayo injongo yokuhlala iwele, musa ukushiya izihlunu zakho ngaphandle kwemiphumo yokunciphisa umzimba, mhlawumbi izihlunu ziqala "ukunqanda", ukujikeleza kwegazi kwizinto eziqhutywe rhoqo ziphukile, kwaye amanxeba awaphilisa.