Khawucinge nje ukuba ekugqibeleni wafika kwingcamango yokuba kufuneka uhambe kwimidlalo. Ngoko uqokelele sonke isibindi, waya kwindawo yokuzivocavoca, ulinganise ngokunyaniseka iiyure eziyi-1.5 ukuya kweyesibili kwaye unelisekile ekhaya. Nangona kunjalo, akuzange kube lula, kusasa kusasa ... awukwazi ukuphuma ebhedeni ngenxa yesifo se-muscle (intlungu yesisu). Phantse wonke umntu osebenza ngexesha lakhe elide okanye eqeqesha ngokwenyama, kungekudala okanye kamva ubhekane nemiphumo enjalo engathandekiyo. Kodwa ngobuhlungu bentlungu unokulwa kwaye kubaluleke kakhulu, kufuneka. Ngoku uya kufunda iindlela ezininzi zokukunceda ukuba wenze.
Ngokuqinisekileyo uye wadibana nabantu abanjalo, ngenxa ye-zakrepatury emva kweklasi lokuqala, bayeka le shishini "elingcolileyo" - imidlalo. Enyanisweni, i-krepature ikude neyona nto ibonwabileyo, kodwa emva kwexesha intlungu ehlanjululwayo, umzimba ujwayele ukunyuka rhoqo kwaye umntu uqala ukuziva ulungile. Kufuneka umonde omncinci. Kwaye ukuze ukhuthazele ngakumbi intuthuzelo, sebenzisa izicwangciso ozakufumana ngaphantsi.
Amandla eKreparetsya?
Ngomsebenzi wenyama osebenzayo, izihlunu zidinga amandla angaphezulu, kwaye i-glucose iyona mthombo. Kule meko, umzimba uqala ngokukhawuleza ukuphula i-glycogen, ngokuhlukana kwenzeka ngaphandle kwe-oksijeni kunye neefc acid ze-lactic njengemveliso. Yimvelaphi yenkqubo.
Le asidi ye-lactic iqala ukuqokelela kwiisisipha ze-muscle, kwaye umzimba uyawuqonda njengetshefu, ngoko kukho inqamlezo-intlungu kwiimisipha.
Kukho omnye umgwebo malunga nokubonakala kwe-krepature. Ezinye iingcali zithi phantsi kokusebenza ngokomzimba izicubu ze-muscular zonakaliswe kancinci, ngoko kukho intlungu.
Nangona kunjalo, i-krepature inokutshatyalaliswa kwaye iyancitshiswa. Ngako oko, uya kuqhubeka ubone iiluleko ezisebenzayo.
Faka izicelo
Musa ukuyikhokela, zihlolisise ngokwakho - ukutshisa okutshisayo kunye nokongezwa kolwandle ityuwa kusebenza kakuhle. Emanzini atshisayo, izihlunu ziphumule ngokukhawuleza, ngaphezu koko, ukuziva kakubi kuncipha kancane kancane, i-lactic acid ikhutshwa ngokukhawuleza. Le nqubo imilumkisa ngokumangalisa ngentlungu kwiimisipha emva kokunyanzelisa umzimba.
Kukho esinye isixhobo - i-sauna okanye i-sauna. Mhlawumbi kubiza kakhulu xa uqeqeshe ukutyelela ukuhlamba, kodwa kufuneka uqaphele ukuba kusasa kusasa uya kuziva ungcono.
Ngokukhawuleza uphelise uncedo oluphazamisayo kunye nokuchasana. Abadlali abaninzi bezemidlalo bathi bathe basebenzisa le ndlela kwaye banelisekile.
Unokuzama zonke iindlela zendlela zamanzi zokuhlala ulungele kakhulu kuwe. Ukuba awuyithandi olu khetho, funda ngoku.
Ukuhlawula
Ukuphelisa ngokugqibeleleyo intlungu kwiimisipha, ukucoca umzimba-ngexesha elifanayo kunye neetoni, kwaye uphinde uvuselele, kwaye ususe uvakalelo. Kunconywa ngexesha lokusebenzisa i-oyile yemifuno, ngoko ke awukwazi nje ukukunceda izihlunu zakho, kodwa uzuze ulusu.
Ukunxibelelana
Ayinzwisi into engaqhelekanga, kodwa ukusabalala kunceda ukuqeda ukuchithwa. Ngokuqhelekileyo, ukuqala kokusebenza okumbalwa kuya kunzima ukwenza, kodwa emva kwemizuzu elishumi elinesihlanu yokwelula unokuvakalelwa kukuba ukuziva kuphuculwe kwaye intlungu ayiyi kubonakala. Ngaphezu koko, kufuneka kuthathelwe ukuba le ndlela ihamba ngokukhawuleza, isiphumo sayo asiyi kudala.
Qhubeka udlala imidlalo
Ngoxa iintlungu zibuhlungu kakhulu, akukho mnqweno wokubuyela kwindawo yokuzivocavoca. Kwaye ingcamango ecacileyo ihamba entloko yam ukuba kungcono ukuyeka ukuqeqeshelwa amaxesha angcono - kude kube lula ukuba izihlunu ziphele. Ngoko, kufuneka ndithi ngokukhawuleza ukuba iingcamango ezinjalo ziqala ukuvela engqondweni yakho-ziqhube kude, kuba ukuba ulayisha i-organism ne-jerks, iya kuba yimbi ngakumbi. Ngokuzilolonga ngokomzimba, izihlunu zitshisa ngokugqithiseleyo, ukusabalalisa kuphucula, kwaye intliziyo ibetha ngamandla, kwaye oku kushukumisa i-lactic acid kwisisu se-muscle.
Usenokuba uqaphele ukuba ngokukhawuleza xa uqeqesha, intlungu iba yinto encinci, kodwa ukuba uqeqesho lulahleka ithemba lokuba intlungu iya kupheka, ngoko amandla aya kuhamba, kodwa uya kubandezeleka kweentsuku ezintathu (xa ungcono), okanye nakwezinye ezintlanu. Kwaye xa uphinda uqeqesha emva kwekhefu elilodwa, uya kuba nomphumo ofanayo kunye neqela, ngoko ke ukuba unqwenela ukungena kwimidlalo, ke ukuyeka akufuneki. Khumbula ukuba umthwalo wenyama kufuneka ube rhoqo - kuphela ngale ndlela ungafikelela kwiziphumo ezilungileyo.
Ngokuchanekileyo
Nantoni na oyifunayo, kodwa ukuphila kakuhle kunye nempilo ngokuthe ngqo kuxhomekeke kwinto esiyidlayo. Khumbula ukuba kufuneka udle i-carbohydrate imihla ngemihla kuba iyona mthombo wamandla obaluleke kakhulu, kwaye ekudleni kufuneka kubekho amaprotheni anceda ukubunjwa kobunzima bomzimba kunye nokukhawuleza inkqubo yokuphulukisa yamademokhrasi.
Ngaphezu koko, kufuneka uzalise umzimba wakho ngevithamini E, A kunye noC. I-tea ehlaza iyanceda kakhulu empilweni, kuba iqulethe yonke imithombo encedo, echaphazela kakhulu kuphela iimeko, kodwa yonke into epheleleyo.
Ukugqiba ubuthongo
Emva kokuzivocavoca kwi-gym umzimba wakho ufuna ukuphumla okuhle. Ngako oko, akufanele uzikhanyele into enje into enhle njengonyana onempilo kunye ozalisekileyo. Ngoko awukwazi nje ukunika izihluthulelo kwiimisipha, kodwa kunye nefuthe elifanelekileyo kumzimba wonke, ngaphezu koko, impilo yakho iya kuphucula.
Yiba nesimo esihle
Khumbula ukuba kakhulu kuxhomekeke kwimvakalelo yakho. Ngokuqinisekileyo, emva kwesifundo sokuqala, xa yonke into ibuhlungu umoya wokulwa kunye nemizila, yonke intshukumo ivelisa intlungu, ibuhlungu amandla, kunzima ukwenza imisebenzi, ngaphezu koko, akukho mpawu ebonakalayo. Gwema ezi ngcamango, ezingabonakaliyo komnye nomnye.
Abantu abaninzi emva kokuqeqeshwa kokuqala kwimidlalo kunye nakwezo zihlunu, ubukho bokuba abazange bakrokre. Nangona kunjalo, ukuba bayalimaza - kulungile, ke umphumo. Xa umzimba wakho uvumelanisa kwaye uguqula uqeqesho oluqhubekayo, ukuthungatha kuya kudlulela, ukusibaleka ukukhohlwa oko kukuthi. Ewe, oku kungathatha iiveki ezimbalwa, kodwa umphumo uyakufaneleka. Umzimba uya kuphinda ube yiplastiki kwaye iguquke, kwaye kuya kuba lula ukuba uhambe, uya kunqotshwa ngobabalo nokukhanya.
Ukuba udinga ukuthatha amanyathelo angxamisekileyo ukulwa ne-krepatura, ngoko unokwenza uhlobo oluthile lokutshisa amafutha okufudumala-kwi-pharmacy uya kunikwa ezininzi iinketho. Ukuba intlungu emisipha yomelele kakhulu, igxininiswe kwindawo enye kwaye iintsuku ezimbalwa azihambiyo nangemva kokuba ezo nkqubo, esathetha ngazo ngaphambili, ngoko kukulungele ukuqhagamshelana nogqirha-mhlawumbi unento enokukhathazeka.
Ewe, ngoku uyazi oko kufuneka ukwenze ngeentlungu zomzimba, iindlela esizigubungile ziya kukunceda wenze ubomi bube mnandi. Mhlawumbi ngexesha uya kuba neendlela zakho zokulwa ne-krepature, ngokubaluleke kakhulu - musa ukuyeka, umdlalo uyintembeko, kwaye ukunyakaza kubomi bethu!