Ukubuyiselwa emva kokuxhatshazwa kwemisipha kubalulekile kungekuphela nje ukuphelisa amandla omzimba (ubuhlungu beentlungu), kodwa ukwandisa imicu ye-muscle. Kusemgangathweni wokuphumla ukuba kukho ukwanda okwenyukayo, ukuqiniswa kwezihlunu kunye nophuhliso lwamandla. Ngako oko, elinye iqela lesisundu alikwazi ukuqeqeshwa imihla ngemihla - akuyi kuba nempembelelo. Funda indlela yokufumana ngokuchanekileyo emva koqeqesho, kwaye qiniseka ukuba ulandele imigaqo.
Ukubuyiswa emva kokuqeqesha: ukuphefumula
Yenza ngokukhawuleza emva kokugqiba ukuqhuba umsebenzi endleleni eya kuhlamba kwaye ngaphambi kokulala. Gxotha amahlombe akho, vula isifuba sakho uphefumlele. Gcina isigqithiso esicothayo, esincinci. Ukukhupha kunye nokugqithisa kokugqibela imizuzwana emine. Ekuphumuleni, kancinci ukuxhatshazwa kuzo zonke izihlunu. Ubude bomsebenzi buvela kumzuzu ukuya kwe-3.
Musa ukuphazamiseka ngezinto ezingaphandle, gxininisa ngokuphefumula. Vumela i-oksijeni ngokoqobo ijikeleze nganye iseli.
Ukubuyiswa emva kokusebenza: ukulula
Ngelishwa, abaninzi banokungahoxisi iinqununu zezakhiwo. Ngenxa yoko, kukho intlungu kwiimisipha kusasa, ukunyenga, ukubuyiswa emva koqeqesho kulibaziseka iintsuku eziliqela. Ukulungiswa akuklwanga kuphela ukuphucula ukuguquguquka komzimba. Ezi zinto zinciphisa ukuxhatshazwa kwemisipha, zachitha i-lactic acid kwaye zithuthukise ukuhamba kwegazi kwiimisipha. Ukuhlanjululwa ngokoqobo ngokomthwalo wokunyamezela.
Dragla kuphela kwiimisipha ezifudumeleyo. Kukulungele ukudibanisa ukunweba nokuphefumula ngexesha elinye. Ukulahla kwisithuba esinye ubuncinane imizuzwana eyi-15. Yolula de kubekho ukuvutha okuncinci kumasipha. Ukulungiswa kukubuyiselwa ngcono kwemigama emva koqeqesho.
Ukubuyiselwa emva kokusebenza: ukulala okunempilo
Bonke abaphathi bezemidlalo kwiklasi yamazwe ngamazwe kunoma ziphi na iindidi bagcina inkqubo eqhelekileyo yemihla ngemihla. Njengabantwana. Balala okungenani iiyure ezingama-7. Kwaye ukubuyela emva kwe-10 ukuya ku-11 ntambama. Kutheni kubuthongo kubaluleke kakhulu ukubuyiswa kwemisipha?
Xa umntu engakwazi ukulala ngokwaneleyo, akayi kulala kwi-biorhythms, umzimba uyawuqonda ngokuxinezeleka kwaye uvelise i-hormone - cortisol, eyaziwa ngokuba yi "hormone yokucindezeleka". Le nto "idla" iprotheni emzimbeni ize iguqule ibe ngamafutha. Ukuntula ubuthongo ngenye yezizathu ezibangela ukunyanya.
Ngethuba lokulala, i-hormone esebenzayo iveliswa-ukukhula, i-melatonin, i-dopamine, i-serotonin. Ngokubambisana, zichaphazela ukukhathazeka, ukutya, amandla kunye nokukhula kwemisipha. Thelekisa namathuba emibonweni yomntu olele kwiiyure ezili-8 ebusuku kwaye asebenze iiyure ezingama-4 ukuya kusasa. Ngokuqhelekileyo, umntu olalayo uya kuthatha ubunzima, enze iindlela ezininzi.
Ufuna ukunciphisa umzimba? Ukulala ngokufanelekileyo!
Ukubuyiselwa emva koqeqesho: ukusebenza ngokulinganayo
Ukubuyiselwa kwemisipha emva koqeqesho, siphinda, senzeke ngaphakathi kweeyure ezingama-24 ukuya kwi-4 ukuya kweye -8 kwaye akukho ngaphantsi. Yenza ishedyuli enjalo yoqeqesho, ukwenzela ukuba iqela ngalinye lamasipha liphumle usuku okanye ezimbini. Umzekelo:
- NgoMvulo: umbingeleli + imilenze + kwakhona
- NgoLwesithathu: izandla + esifubeni
- NgoLwesine: umbingeleli + ucinezela + inyawo
- NgoLwesihlanu: izandla + esifubeni
- NgoMgqibelo: emuva + pop
Iintsuku ezihambayo: uLwesibili neCawa. Le mihla umzimba uphumula ngokubanzi kunokwenzeka. Misela ngokwendlela yokuhamba nokukhanya.
Ukuba uhlala uqhuba, kufuneka wazi: emva kweenyanga ezintathu zokuqeqesha, uvale iveki 1.
Ukubuyiswa emva kokuqeqesha: ukuxilwa kwe-muscle ejulile
Yenza ukuzihlaziya, kwaye bhetele ufumane umdlalo we-masseur-rehabilististist. Kwaye ukunweba akunakukwazi ukukhulula izihlunu njengento yokusila. Ngoko ke, iziseko zezemidlalo zixhotywe ngeziko lokubhunga, kunye nabadlali baya kwiiseshoni ngokubanzi yonke imihla.
Ukongezelela, ukusilalisa ngamantombazana kukulwa ngokupheleleyo kunye ne-cellulite, isikhumba esikhulukileyo. Umququzeleli wemvelo wondlo lwengqondo, ukuveliswa kwe-collagen nge tonus kunye ne-elasticity.
Ukubuyisela emva kokuhamba: ukuhlamba okufudumeleyo
Ubhavu olushushu luhlakaza igazi emzimbeni, lwandise ukuhamba kwe-oksijeni kwiishuko zazo zonke izitho. I-oksijeni iyadingeka ukuze kubuyiselwe imicu ye-muscle kwaye iphule amanqatha.
Ngexesha elide musa ukulala, ixesha elifanelekileyo leenkqubo zamanzi yimitha eyi-10-15. Yiya kwisitya emva kokuqeqesha okanye ngaphambi kokulala. Ekunene kwindawo yokuhlambela, unako ukululalisa izihlunu ezishushu.
Ukubuyiswa emva koqeqesho: iimveliso ezilungileyo
Ewe, izihlunu zidinga ukuchumisa. Ngokuqinisekileyo uvile nge "fribhohydrate iwindi" - yimizuzu engama-60 emva kokuphela koqeqesho, xa umzimba ufuna ngokukhawuleza ukondla i-carbohydrate kwaye ubuyisele amandla. Ngaphandle koko, akusayi kuba nempembelelo efanelekileyo, ukukhula kwemisipha kuya kuncipha, kuya kubakho ukukhathala kunye nokulala.
"Andiyi kudla? Ungadla njani i-carbohydrate emva kokuqeqeshwa? ยป, - Imibuzo rhoqo yabaqalayo. Musa ukuthoba, kuba izihlunu zondliwa yi-glycogen, kwaye ichithwa kwi-glucose. Kulo xesha lexesha odla nje ukutya izihlunu, apho baya kukubulela ngokukhululeka kunye nokukhula.
Nangona kunjalo, ungacingi ukuba le yikhekhe okanye ikhekhe. Esi siqhamo, isinkwa esingqolowa, ilayisi, iibhanana, iintlanzi zaselwandle, amaqanda, i-cottage shizi, ibhotela ibhotela, ishokoleta (abamnyama), i-cocoa, i-nut.
Ku luncedo ukutya:
- Orange
- Nuts
- Salmon
- Broccoli
- I-Asparagus
- Kiwis
- Iphunga
- Isaladi ehluno
- Macaroni ukusuka kwengqolowa yenkomo kunye nomxholo weprotheni kwi-100 g ngaphezu kwe-12 g
- IiKaroti
- I-omelette ye-egg enebele yenkukhu
- Phuza i-cocktail yezemidlalo