Lapho sidla kahle futhi sivivinya umzimba njalo, kwesinye isikhathi kunzima ukuqonda ukuthi kungani singayiboni inqubekela phambili. Iqiniso ukuthi kwesinye isikhathi sonakalisa inqubekela phambili yethu ngokungalandeli imithetho elula elula yangemva kokuzivocavoca. Izinto ozenzayo ngemuva kokuzivocavoca zibaluleke njengokuzikhandla.
Iqiniso lendawo yonke ukuthi sonke sifuna ukuzuza kakhulu ekusebenzeni kwethu. Noma ngabe inhloso yakho ukunciphisa isisindo noma ukuzuza imisipha, siyazi ukuthi ufuna ukufeza inhloso yakho ngokushesha okukhulu, ngakho-ke senze uhlu lwamaphutha we-post-Workout okufanele uwagweme.
Kungani kubalulekile ukugwema amaphutha wokuzivocavoca?
Ukwenza amaphutha kuyingxenye yemvelo yomuntu. Akekho umuntu ophelele. Futhi kunezizathu eziningi zokuthi kungani abantu bevame ukwenza la maphutha ajwayelekile wokuzivocavoca. Okokuqala, abantu abaqala nje abazi ukuthi bangabagwema kanjani. Benza izivivinyo zabo ngokungalungile noma ngokuhleleka okungalungile. Futhi cishe abazi ukuthi bazowunakekela kanjani umzimba wabo ngemuva kokuzivocavoca okuhle. Kubaluleke kakhulu ukuqonda ukuthi ungakuvimbela kanjani futhi ukwelaphe ukulimala kokuzivocavoca kahle. Kepha, nangaphezulu, abantu abanolwazi kwesinye isikhathi bayawenza amaphutha. Ngesifiso sokuthuthuka ngokushesha, abantu abaningi basebenza ngokweqile imizimba yabo. Konke lokho kungababiza kakhulu ngokuhamba kwesikhathi.
Amaphutha ama-post-workout ayi-7 okudingeka uwagweme
1. Ukuvuselela iziphuzo zemidlalo
Uma i-hype yokumaketha ikholelwa, kufanele siphuze iziphuzo zezemidlalo ngaphambi kokuzivocavoca, ngesikhathi nangemuva kokuzivocavoca, kepha lezi zivame ukugcwala ushukela futhi zikude nempilo. Umuntu ojwayelekile wokuzivocavoca umzimba akazidingi. Vele, ukufaka amanzi ngemuva kokuzivocavoca umzimba kubalulekile ukugwema ukukhathala. Esikhundleni sokuvuselela amanzi ngeziphuzo 'zemidlalo', phuza amanzi. Ungabala ukuthi mangaki amalitha wamanzi okudingeka uwaphuze ngaphezu kosuku ngokuphindaphinda isisindo sakho ngamakhilogremu ngo-0.03.
Isibonelo, uma unesisindo esingu-60kg, kufanele uphuze amalitha amabili ngosuku.
2. Ukungalali ngokwanele
Kubalulekile ukuthi ulale ngaphambi kuka-10 ebusuku, ngoba kulapho umzimba wakho ugxile ekulungiseni umzimba. Kufanele futhi uhlose okungenani amahora ayisishiyagalombili okulala ubusuku bonke, njengoba umzimba ugxila ekuvuseleleni ngokwengqondo kusuka ngo-2 ekuseni kuya ku-6 ekuseni Uma ukhathele, akunakwenzeka ukuthi ube nokuzivocavoca okumangalisa ngokweqiniso. Futhi uma ukhathele kulula kakhulu ukudla izinhlobo zokudla ezingafanele. Ngakho lala ngesikhathi.
3. Ukungadli amaprotheni anele
Uma usebenza, empeleni wephula imisipha yakho, yingakho kubaluleke kakhulu ukusebenzisa amaprotheni amaningi ngemuva kokuwakha kabusha. Ucwaningo lukhombisile ukuthi ukudla amaprotheni kungasiza ukukhulisa imisipha namandla - kukugcina uzizwa ugcwele.
4. Ukukhetha ukudla okunamafutha amancane noma okudlayo
Izindlela ezinamafutha aphansi zivame ukugcwele ushukela ukuthuthukisa ukunambitheka, okusho ukuthi ukudla okuthengiswa njengokudla noma amafutha aphansi kungaba nomthelela omubi ekunciphiseni kwakho isisindo. Esikhundleni salokho, kufanele ufunde amalebula akho okudla bese ukhuluma nesazi sokudla ukuze uqonde kangcono ukuthi ungakuthola kanjani ukudla okunomsoco ngenkathi usebenza.
5. Ukuthatha izithasiselo zokudla okunempilo esikhundleni sokudla
Noma, abanye abantu abanezimo ezithile zezokwelapha bazodinga ukuthatha izithasiselo ngqo ngemuva kokuzivocavoca. Lezi zithako azithathi indawo yokudla kwangempela. Izithasiselo kufanele zizithathe ngokudla okulinganiselayo emva kokuzivocavoca.
6. Ukuqaphela ngenombolo esikalini
Noma yimuphi umqeqeshi womuntu siqu noma uchwepheshe wokuqina uzokutshela ukuthi inombolo esikalini akusiyona njalo inkomba enembile yokwehla kwesisindo. Imisipha inesisindo esingaphezu kwamafutha, ngakho-ke esikhundleni sokukhathazeka ngaphezu kwenombolo esikalini, kufanele uhlole inqubekelaphambili yakho usebenzisa itheyiphu yokulinganisa ukuze ukwazi ukugxila ekushintsheni komzimba wakho kunokuthi ulinganisa kangakanani.
7. Ukweqisa inani lamakhalori owashisile
Abantu abaningi badlulisa inani lama-calories abawashisile ejimini futhi bahlehlisa wonke umsebenzi onzima abawufakile ngokudla okungenampilo ngemuva kwalokho. Ngeshwa, ukuzivocavoca umzimba akukwazi ukwengeza ngamandla akho omzimba. Ukuphela kwendlela yokwehlisa isisindo kungasigcina ngokuba nokushoda kwekhalori. Ukushoda kwekhalori kusho ukuthi udinga ukushisa ama-calories amaningi kunalawo owadlayo. Lokhu kuyehluka kuye ngomuntu, futhi noma ngabe udla ukudla okunempilo, ukudla kakhulu kuzokuvimbela ekunciphiseni isisindo. Sincoma ukuthi ukhulume nesazi sokudla okunempilo mayelana nokuthi mangaki ama-calories okufanele uwasebenzise ukuhlangabezana nomgomo wakho wokunciphisa umzimba.
Isiphetho
Ngabe ubulokhu wenza amanye ala maphutha ayi-7 ajwayelekile okusebenza ngemuva kokuzivocavoca? Nazi izindaba ezimnandi kuwe: Ungalindela ukululama okungcono, inqubekela phambili esheshayo, nokuthokozela okwengeziwe kusuka ekusebenzeni kwakho uma usuqedile inqubo yakho yokuzivocavoca emva kokuzivocavoca!
Uma ungumakhi womzimba futhi ufuna ukukhulisa imiphumela yakho, bheka le bhulogi ye amathiphu angama-15 aphezulu wokwakha imisipha.