Lapho kwakungekho ukuqina ngaphambili, kwakungelula ngokuvamile ukubanjwa umkhuhlane, kodwa manje ngemva kokufaneleka, umzimba ubonakala uba mubi kakhulu. Akushiwo yini ukuthi ukuqina kwezemidlalo kungaqinisa ukuqina komzimba, ukuthi ukuqina, ukuqina komzimba kuba kubi kakhulu futhi kubi kakhulu?

 Ngempela, indlela yesayensi yokuqina ingafinyelela umphumela wokuqina ngokomzimba. Uma ufuna ukuthuthukisa amandla akho omzimba ngokufaneleka, udinga ukukhetha indlela efanele, hhayi ngobumpumputhe. Kufanele wazi: amahora angama-2-4 ngemuva kokuzivocavoca umzimba, ukumelana nomzimba kubuthakathaka, futhi uma phakathi nalesi sikhathi, ugcina imikhuba ethile yokuphila engalungile, kungalimaza impilo yabo.

Isibonelo: ngokushesha ngemva kokufaneleka ukugeza, lapho ama-pores akho ekhula, ukujikeleza kwegazi kuyashesha, ukumelana kuphansi, amabhaktheriya kulula ukuhlasela ngaphandle, ukufinyela kwemithambo yegazi nokwanda kuzothinta ukuhamba kwegazi lethu, ngaleyo ndlela kuthinte impilo, kulula ukuyithola. abagulayo.

Uma ungezi kulawa mathiphu wokuqina ngesikhathi sokuqina, qaphela ukuqina komzimba kuzoba yingozi emzimbeni, okuholela empilweni embi kakhulu!

1. Ungazeluleki ngaphambi kokujima

Abantu abaningi abawenzi umkhuba wokwelula, kodwa ukwelula ngaphambi kokuqina kuwumphumela omuhle kakhulu wokusiza emzimbeni, njengokuthi: ukukhuthaza ukujikeleza kwegazi, ukwandisa izinga lokushaya kwenhliziyo, ukuvumela umzimba ukuthi ungene esimweni sokuzivocavoca ngokushesha, kodwa futhi kungavimbela ukulimala kwemisipha nokunye.

Uma ungaluleki ngaphambi kokuqina, uzothola ukuthi imisipha yakho iya ngokuya iqina futhi iba “imisipha efile”, futhi imisipha ayinakho ukunwebeka nomuzwa wokugcwala, okuzoholela ekulimaleni ngesikhathi sokuzivocavoca.

 2, inqubo yokuzivocavoca ilandela ngokumpumputhe ukuthambekela

Abantu abaningi abaqondi imfanelo ngokuphelele, bacabanga ukuthi ukwenza ukuqeqeshwa isisindo esindayo more kungakha imisipha, intandokazi imfundamakhwela iwukuba ukulingisa ukufaneleka unkulunkulu ukwenza ukuqeqeshwa.

Kodwa bonke bayakhohlwa ukuthi banamandla okwenza ukuqeqeshwa kwesisindo esisindayo, bangakhathazeki ngohlu lwabo lokuthwala lokuqeqeshwa kwesisindo esinzima kodwa kulula ukuholela ekucindezelekeni kwemisipha, amandla emisipha awazange athuthuke, kodwa anqabile.

Singabona kaningi ukuthi abantu abaningi baba nezingozi ngenxa yokuthi benza ngokuphuphutheka ukuzilolonga ngesisindo esinzima, ngakho lapho uba nempilo, yilapho ulimaza umzimba wakho ngokwengeziwe.

3. Imvamisa yangemuva kokuzivocavoca kanye nokuqina

Abaningi abamhlophe bokuqina bacabanga: lapho inani lokuqina liyanda, izinga lokukhula kwemisipha lizokhula ngokushesha, ngakho-ke nsuku zonke ukuya ku-fitness punch. Njengoba wonke umuntu azi, ukuqeqeshwa okunjalo kuzokwenza kuphela imisipha ibe sesimweni sokudabuka, ingakwazi ukulungisa, futhi umzimba usesimweni sokusebenza ngokweqile.

Ngalesi sikhathi, i-muscle ngeke nje ikhule, kodwa izokwenza kalula ukucindezeleka kwemisipha. Ukukhula kwemisipha, ngaphezu kokuzivocavoca futhi kudingeka uphumule ngokwanele, ngaphandle kwalokho ufuna ukwakha imisipha akunakwenzeka.

Ungaqeqeshi amahora angaphezu kwama-2 isikhathi ngasinye, futhi udinga amahora angama-48-72 wokuphumula ngemuva kokuzivocavoca ukuze ukwazi ukwenza umjikelezo olandelayo wokuvuselela, ukuze imisipha ikhule ngokuphumelelayo.

4. Ungagezi ngemva kokuzivocavoca

Ngemuva kokuzivocavoca umzimba, umzimba usesimweni sokushisa ukushisa, ungagezi ngokushesha, ngaphandle kwalokho kuzolimaza umzimba. Geza ngamanzi abandayo ngemva kokusebenza, ungase uzizwe ulungile, kodwa umzimba wakho uyahlupheka.

Ngemuva kokufaneleka, umzimba usesimweni sokushisa, ukugeleza kwegazi emzimbeni kuyashesha, futhi ukugeza okubandayo kwenza imithambo yegazi yesikhumba ifinyele, ngaleyo ndlela yenza igazi libuye kancane.

Ngalesi sikhathi, inhliziyo yakho nezitho zangaphakathi zizoba nokungatholakali kwegazi okwanele, okuyingozi kakhulu emzimbeni wakho. Ngaphezu kwalokho, umzimba usesimweni sokushisa kokushisa, kufanele unake ukufudumala, ukuthatha ishawa ebandayo ngokungangabazeki kwenza umzimba ube lula ekuhlaselweni komoya namakhaza. Kunconywa ukuphumula imizuzu engu-30 ngemva kokuqeqeshwa ukuthatha ukugeza okufudumele kuyisinqumo esingcono.

5, ngokuvamile uhlale kuze kube sebusuku ngemva kokuzivocavoca

Njengoba sazi sonke, ukululama nokukhula kwemisipha kudinga isikhathi sokuphumula, futhi ukuthuthukiswa kwamandla okuzivikela omzimba kanye nokumelana nakho kudinga ukuthi umzimba uthole ukuphumula okwanele ukuze ululame kancane futhi uthuthuke.

Uma njalo ulala ebusuku kakhulu ngemva kokuzivocavoca, ukumelana kwakho ngeke kuthuthuke, futhi izinga lokukhula kwemisipha lizohamba kancane.

Ukuhlala kuze kube sekwephuzile ngokwakho kuwukuzibulala okungamahlalakhona, kuzocekela phansi amandla omzimba wethu kuphela, ngakho-ke ngokuvamile qaphela umthetho wokulala kusenesikhathi, ungalali ebusuku.