Ukuziphatha 1. Ukuzivocavoca esiswini esingenalutho

Abantu abaningi ukuze bathuthukise ukusebenza kahle kokushiswa kwamafutha, bazokhetha ukuzivocavoca ngesisu esingenalutho, nakuba ukuzivocavoca umzimba kungavumela umzimba ukuba ushise amafutha ngokushesha. Kodwa ukuzivocavoca ungadlanga lutho kuyingozi empilweni yakho.

Ukuzivocavoca ngokuzila ukudla kuzoholela ekutheni umzimba uphelelwe ngokushesha ngesikhathi sokuzivocavoca, ushukela wegazi ophansi, ukukhathala nezinye izinkinga, ukuqina komzimba akwanele, kuzophinde kuthinte umphumela wokulahlekelwa isisindo.

Indlela efanele iwukuba ugweme ukuzila umzimba, isigamu sehora ngaphambi imfanelo kungaba ezifanele ukudla amaqanda abilisiwe, isinkwa sikakolweni ukugcwalisa amandla omzimba, esiza ukuthuthukisa imfanelo ukusebenza kahle.

Ukuziphatha 2. Ungaphuzi amanzi ngesikhathi sokuzivocavoca futhi uphuze amanzi ngemuva kokuzivocavoca

Enkambweni yokuqina, umzimba uzojuluka okuholela ekulahlekelweni kwamanzi, okuthinta ukujikeleza komzimba kanye ne-metabolism, futhi amanzi okuphuza ngemva kokuqina kulula ukuholela ekungalingani kwe-electrolyte emzimbeni, okuholela ekuphazamisekeni kwe-metabolic, okungahambisani nezempilo.

Singaphuza amanzi amancane ngesikhathi sokuqina ukuze sigweme ukuphelelwa amanzi emzimbeni. Ngemuva kokuzivocavoca, kufanele futhi sisebenzise indlela efanele yokuphuza amanzi, isithasiselo somlomo omncane, ukuphuza amanzi afudumele, ungaphuzi iziphuzo noma amanzi e-ice, ukuze uzuze umphumela we-hydration.

Isenzo sesi-3: Zivocavoce endaweni efanayo nsuku zonke

Abanye abantu ukuze bathole imisipha emikhulu yesifuba, ukuqeqeshwa kwemisipha yesifuba nsuku zonke, abanye abantu ukuze bathole imisipha yesisu, ukuqeqeshwa kokuhlukunyezwa kwesisu nsuku zonke, ukuziphatha okunjalo akulungile.

Ukukhula kwemisipha akusona isikhathi sokuqeqeshwa, kodwa ekuphumuleni, iqembu le-muscle elihlosiwe lidinga ukuphumula izinsuku ezingu-2-3 ngemva kokuqeqeshwa ngalunye, ukuze uvule umjikelezo olandelayo wokuqeqeshwa, ngaphandle kwalokho imisipha isesimweni esidabukile, esingekho. ekhuthaza ukukhula kwemisipha.

Ngakho-ke, asikwazi ukuzivocavoca iqembu elifanayo lemisipha nsuku zonke, kodwa ukwaba ngokunengqondo ukuqeqeshwa kweqembu lemisipha, ukuqeqeshwa kwesisu kungaqeqeshwa kanye ngosuku, ukuqeqeshwa kwemisipha yesifuba kungenziwa kanye njalo ezinsukwini ezingu-2-3, ukuze kuthuthukiswe ukwakhiwa kwemisipha. ukusebenza kahle.

Ukuziphatha 4, ngokuvamile ungazivocavoci, ukuzivocavoca okuhlanyayo ngezimpelasonto

Abanye abantu bavame ukuba matasa, asikho isikhathi sokuzivocavoca, kodwa ukuzivocavoca okuhlanyayo ngempelasonto, ukuziphatha okunjalo ngokungangabazeki kuyingozi empilweni, cishe kuholela ekucindezelekeni kwemisipha ohlelweni lokuqina, umzimba ukhathele ngemva kokuqina, okuthinta umsebenzi.

Ukufaneleka akukwazi izinsuku ezintathu ukudoba izinsuku ezimbili ilanga inetha, kufanele ukuzivocavoca izikhathi ezingaphezu kuka-3 ngesonto, kunokuba crazy ukuzivocavoca ngempelasonto. Ngokuvamile asikho isikhathi sokuzivocavoca, singasebenzisa isikhathi esincane ekhaya ukwenza ama-jumping jacks, ama-push-ups, ama-pull-ups, ama-burpees nokunye ukuqeqeshwa kwesondlo somzimba, bese uvivinya umzimba ngendlela ehlelekile ngezimpelasonto, isikhathi sokuzivocavoca ngasinye akufanele sidlule i-90. imizuzu, ukuze kuncishiswe ingozi yokulimala.