Abaqalayo abaninzi, kwaye ngamanye amaxesha "abaqhubekayo" abagijimi bekhalaza isicaphulo emva kokuqeqeshwa. Oku kwenzeka nakumadoda, kunye nabasetyhini, kunye nokuzilolonga kwe-aerobic , kunye ne-anaerobic. Cinga ngezizathu zalolu hlobo kunye nendlela yokulahla ngayo.
Izizathu zokuvakalelwa kwesicaphulelo
Okokuqala, utywala kunye nesicongconi akufaneleki ukoyika. Abadlali abaninzi kakhulu, benomdla wokwandisa umthwalo, bahamba ngawo. Ezi zinto zilandelayo zingabangela isicongconi.
Ukutya okuninzi ngaphambi kokuzivocavoca
Ukuba ixesha lalingekho, kwaye udla ngaphantsi kweyure ngaphambi kokuba uqeqeshe, kwaye kwanokuba lukhuni, isisulu somsanqa sisenokuvela. Umzimba kwimeko enjalo ayikwazi ukuqondisa imikhosi yokugaya, kodwa iwaphonsa kwiimisipha, yintoni na ke ingxaki enjalo ivela. Oku kuphazamisa izitho zokutya.
Uneshukela eliphantsi kwegazi
Ukuba uhlala kwisidlo esiqinileyo, yidla encinci, okanye ungadli nantoni na iiyure ezingama-3-4 phambi koqeqesho, kodwa ngexesha elifanayo uzenzele umthwalo onzima kakhulu, ngoko ukuphendulwa kwemvelo komzimba kunobuthathaka, isisulu, isisu.
Unomfutho wegazi ophantsi
Ukufumanisa ukuba unenkinga ngalokhu, unokulinganisela uxinzelelo. Ukuba akukho nto inokwenzeka, qwa lasela impilo yakho. Ngaba akukho intloko yakho ejikelezayo xa usukuma ngokukhawuleza? Ukuba uye wahlala ixesha elide waza wavuka, awunakuziva ukhululekile? Ukuba unayo nayiphi na impawu, mhlawumbi uthetha ngeengxaki ngcinezelo, oludla ngokubakho ngenxa yoxinzelelo, ukungondleki okanye ukungabikho kokulala.
Emva kokuba ufumene ukuba kutheni emva koqeqesho uziva ugule, unokuluyisa kalula le ngxaki. Phatha umzimba wakho ngokucophelela kwaye ungazivumeli usebenze "ukugqoka." Ukongezelela, kwaziwa ukuba i-nausea ivela nezifo ezithile zendlela yokugaya, kodwa oko kwenzeka kuphela kwiimeko eziphambili. Ukuba zonke izizathu ezichazweyo azisebenzi kuwe, kufuneka u tyelele ugqirha.
Ukukhathazeka emva kokuqulunqwa komsebenzi: wenzeni?
Ukuba uhlamba okanye uhlamba rhoqo emva koqeqesho, kufuneka ulungele indlela ophila ngayo. Isiseko sempilo embi emva kokuqeqeshwa ngendlela ephosakeleyo yobomi . Ukuphulaphula imithetho enjalo, kwaye kubaluleke kakhulu, ukuyisebenzisa, uya kunceda kakhulu umzimba wakho:
- Ukulala ubuncinane kwiiyure ezingama-7 ngosuku. Ukuba ulala ngaphantsi, umzimba awunawo ixesha lokunciphisa uxinzelelo oluqokelelweyo, kwaye ekugqibeleni ufumana i-overtax.
- Ngeentsuku zokuqeqeshwa, thintela ukutya okunzima, okugungxwa ixesha elide: amafutha, izitya zenyama ezicatshisiweyo, njl njl.
- Isidlo sokugqibela ngaphambi koqeqesho kufuneka siphele iiyure eziyi-1.5-2 ngaphambi kokuba siqale.
- Ukuba ngethuba lokuzivocavoca uzive uhlaziyekile, yidla ibhotile encinci emva kokuba usebenze okanye phambi kwayo, okuya kunika umzimba umzimba olula.
- Jonga isimo sakho sengqondo: ukuba uqokelele uxinzelelo oluninzi, thatha ixesha lokuhlamba, mamela umculo ozithandayo okanye wenze okuthandayo ukuphumla.
- Emva kwemizuzu eyi-15-30 emva kokuzivocavoca, thatha i-protein ye-cocktail okanye iimveliso zobisi kunye nomxholo ophantsi weoli. Nangona kukho i-nausea, kufuneka idlule kulo.
- Musa ukulibala malunga nokufudumala ngaphambi kokuba uqeqeshe kwaye ulululwe emva kwalo - oku kukuvumela ukuba ulungiselele umzimba umthwalo kwaye kulula ukuwuhambisa.
Ngokuqhelanisa ishedyuli yakho yemihla ngemihla, awuyi kuphelisa isicaphulo kunye nesisu xa uqeqesho, kodwa ngokubanzi uza kuziva ulunge ngakumbi, ujabule kwaye unempilo. Umzimba womntu ukhe usebenziseke lula kurhulumente ochanekileyo kunye nemisebenzi ngaphakathi kuyo.