Ngingayandisa kanjani isikhathi sokuqeqeshwa kwami?

Sonke sizama ukuzuza kakhulu ekuqeqeshweni, zama izenzo ezintsha ezingavamile, uchithe amahora wenze okuthile ehholo, nakuba ngifuna ukwenza into ehluke ngokuphelele. Ngingayandisa kanjani umphumela wemizamo eyenziwe ejimini? Ungasusa kanjani i-plateau futhi ungalahlekelwa isithakazelo kumdlalo?

Ukuze wenze lokhu, wandisa isikhathi somphumela wokushisa amakholori - emva kokuqeqesha kuqedile, ukushisa kungadlulela ezinsukwini ezintathu. Nazi amathiphu avela ochwepheshe abazokusiza ukuba uzizwe umphumela omuhle wokuzivocavoca isikhathi eside futhi ushintshe isithombe sakho ngokushesha.

Ukuqeqeshwa kwesikhathi

Ukuqeqeshwa kwesikhawu esiphakeme kakhulu okwamanje kuyathandwa kakhulu kunabo bonke. Isizathu sokuphumelela kwabo ukuthi lokho kuqhuma okuncane okukwenza kukuvumele ukuthi ushiye indawo yakho yokududuza futhi uhlanganyele ezingeni lokuqina okungeke kuqiniseke isikhathi eside.

Ukuzivocavoca okunjalo kubangele ukwandisa ukusetshenziswa kwe-oksijeni ngisho nangemva kokuzivocavoca, ngenxa yokuthi umzimba uqhubeka ushisa amakholori ngempumelelo. Uma ungaziphoqeleli ukuba uhlanganyele emkhawulweni wamathuba, awutholi umphumela oyifunayo. Ungalandela ukushayela kwakho ukwazi ukuthi uyayiphakamisela ezingeni eliphakeme ngokwanele, okusho ukuthi ushisa inani eliphezulu lamakorikhi. Lokhu kusebenza ngokuphumelelayo, futhi akumangazi ukuthi imisebenzi enjalo iye yathandwa kakhulu.

Phakamisa izisindo

Abanye besifazane besaba ukuqeqeshwa kwamandla, ngoba abafuni ukuthola imisipha ebizwa. Noma kunjalo, kubalulekile ukukhumbula ukuthi lolu hlobo lokuzivocavoca luhle kakhulu ukuthola umphumela wokushisa amakholori hhayi ngesikhathi sokuqeqeshwa.

Amakilasi anesisindo akhulisa isisindo somzimba, esiza ukubukeka okuncane kakhulu nokulingana. Sebenzisa izinhlobo ezahlukene zokuzivocavoca ukuze umzimba ungavumelani. Kuyafaneleka ukusebenzisa izinhlobo ezahlukene zezisindo, ukuhlunga imisipha emzimbeni wonke. Uma usebenza eqenjini elilodwa lemisipha, bese uya kwenye, umzimba wakho usebenza kakhulu futhi uzibuyisele isikhathi eside. Khumbula lokhu uma uhlela uhlelo lwakho lokuqeqesha.

Yidla ngakwesokudla

Okwenzayo ekuqeqesheni kubaluleke kakhulu. Noma kunjalo, okuningi kusho ukudla kwakho: awukwazi ukunciphisa ukudla okunomsoco kwezemidlalo. Uma ucabanga ukuthi ungadla ukudla okulimazayo, bese uhamba endaweni yokuzivocavoca bese ubona umphumela, uyiphutha. Udinga ukudla okulinganiselayo ngenhlanganisela evamile yezakhi, amafutha, amaprotheni nama-carbohydrate. Ungazami ukubhala ukudla okulimazayo ohlelweni lwakho. Uma une-metabolism esethuthukile, kuyoba lula kuwe ukuthi udle okungaphezulu, ngaphezu kwalokho, amaswidi azobe esetshenziselwa ukuthuthukiswa kwemisipha, hhayi ukuqoqwa kwamafutha. Lokhu kuzokuvumela ukuba uzibeke ngaphansi, uthole imiphumela emihle.

Phuza amanzi amaningi

Akunandaba ukuthi izinga lakho lokuqeqeshwa kwezemidlalo lini nokuthi yiziphi izinhloso ozibekela yona, kufanele uphuze amanzi amaningi kunoma yikuphi. Zama ukugcina iso kulo lonke usuku, hhayi nje ekuzivocavoca. Uma ukuqeqeshwa sekuphelile, akusho ukuthi awusadingi amanzi namagesi. Amanzi anenzuzo eminingi. Uma uphuza ngokwanele, usiza isibindi ukugaya amafutha, ukwandisa amazinga wamandla futhi ululame ngokushesha. Utshwala kufanele udakwe kancane. Uma uphuza utshwala, umzimba uyeka amafutha ashisa. Ngakho-ke, uma uzama ukuthola isimo sakho, kungcono ukuyeka iziphuzo ezidakayo okwesikhashana.

Buyisela ngokudla

Ukubuyiswa emva kokuqeqeshwa kubalulekile njengokuqeqeshwa ngokwayo. Ukudla kudlala indima enkulu kule nqubo. Ama-protein cocktail athandwa kakhulu manje, kodwa kufanelekile ukuwayeka uma aqukethe ushukela. Uma ufuna ukuphola masinyane, gcwalisa umzimba ngezakhi ezifanele: iphrotheni yokuvuselelwa kwemisipha kanye nama-carbohydrate ukugcwalisa izitolo ze-glycogen. Umzimba wakho awukwazi ukuqina ngokwakho, udinga uphethiloli owudlayo emva kokuqeqesha. Uma udla kahle, uthola umphumela omuhle kakhulu. Hlela njalo ukuthi yini oyidlayo ngemuva kokuzivocavoca kwakho ukuze wenze izinqolobane zakho zamandla.

Yiba nokuphumula okuhle

Enye ingxenye ebalulekile yokutakula, okuyinto abanye abangacabangi ngayo, iphumula. Kubalulekile ukuthi ungaqeqeshe nsuku zonke, ngoba lokhu kwandisa ingozi yokulimala noma ukulimala kwemisipha. Ukuphumula kuyadingeka uma ufuna ukuthola imisipha. Umzimba wakho ubuyiselwe, futhi imisipha ikhula uma uphumla. Akuzuzi kuphela ekuqeqesheni. Iba namandla nakakhulu. Ungacabangi ukuthi amakilasi avamile azokunika umphumela othakazelisayo, akunjalo. Zama okungenani usuku olulodwa ngesonto ukungena emidlalweni, ukuze umzimba wakho uphinde uthole amandla futhi uthole amandla okusebenza okuqhubekayo.

Thola ukulala ngokwanele

Kubalulekile hhayi nje ukuphumula, kodwa futhi ukuqinisekisa ukuthi uthola ukulala ngokwanele. Lokhu kuzokusiza ukuvimbela ukulimala, ubuhlungu obuhlangene nobunzima. Udinga okungenani amahora angu-7 nesigamu sokulala ukuze ubuyisele kahle. Uma ulala kancane ukuze usebenzise okuningi, ungavimbela inqubekela phambili esikhathini esizayo. Ungalali ubuthongo, kuphela ukuze ukwazi ukulondoloza umzimba. Ngaphezu kwalokho, lokhu kubaluleke kakhulu empilweni ngokujwayelekile.

Isebenza

Kubalulekile ukuhlela izinsuku zokuphumula, kodwa umsebenzi kufanele ube phezulu, ngakho izinga lakho lokulungiselela ngeke lihlupheke. Ungakwazi ukuhamba nje, ukuhambisa ngaphezulu - noma yikuphi ukunyakaza okungeyona ukuqeqeshwa, futhi kusekela ukugaya umzimba endaweni ephezulu. Khetha okuthandayo, futhi njalo uyenze - ngisho noma ukuhamba nenja, kubalulekile ngomphumela omuhle.

Sula, vakashela eshaweni esishisayo

Ukwehlisa emva kokuqeqeshwa kusiza ukugwema ukulimala nobuhlungu emisipha. Ngaphezu kwalokho, ikuvumela ukuba ugcine imisipha ibe isimo esihle sokusebenza okulandelayo. Kungenzeka ukuthi uzozizwa ungakhululekile emzimbeni - uzosiza eshaweni esishisayo. Uma amalunga ehlukumezekile, kungcono, ngokuphambene nalokho, ukulala ebhodini lokugeza lokunciphisa izinqubo zokuvuvukala. Uma ungazi ukuthi yini engcono kakhulu kuwe, ungavakashela i-sauna - iyasiza nokulwa nobuhlungu nokuvuvukala. Ungase futhi uzame ishayela esingafani, esilula kabusha imisipha futhi ithambe isikhumba.

Hlanganisa ukusebenza okuhlukile

Kubalulekile ukwenza njalo. Isibonelo, ngesikhathi sokuqeqesha okude kakhulu, isilinganiso senhliziyo kufanele sisheshe. Phakathi nokuqeqeshwa kwesisindo, isisindo samagobolondo kufanele sanda kancane kancane. Noma kunjalo, uma usenqabeni, zama ukusebenzisa ukusebenza okuhlukile, wenze kube mfushane, shintsha isimiso sakho, zama okuthile okusha. Ngakho ukwandisa ukushisa kwamandla nokusheshisa inqubekela phambili.

Yenza yonke imizamo

Ukuze ufeze umgomo wakho wokuzivocavoca futhi uhole indlela yokuphila enempilo, kuzomele uzame futhi ubeke ngokuphelele kokubili ekuzivocavoca nangaphezulu. Thatha izifundo ezibalulekile, uhloniphe umzimba wakho futhi ulalele, vumela imisipha iphumule futhi ilulame. Kufanele ukhumbule ukuthi ukuqeqeshwa akuyona umsebenzi olula. Badinga umsebenzi ekuphileni kwansuku zonke. Udinga ukulandela kokubili kokudla nokuphumula. Khona-ke umphumela uzobe obala futhi uzokujabulisa.