Ukuziphatha 1. Yenza umthambo kwisisu esingenanto

Abantu abaninzi ukwenzela ukuba kuphuculwe ukusebenza kakuhle kokutshisa amanqatha, baya kukhetha ukuzivocavoca kwisisu esingenalutho, nangona ukuzila ukutya kunokuvumela umzimba ukuba utshise amanqatha ngokukhawuleza. Kodwa ukwenza umthambo kwisisu esingenalutho kuyingozi kwimpilo yakho.

Ukuzivocavoca ngokukhawuleza kuya kubangela ukuba umzimba uphelelwe ngokukhawuleza kwinkqubo yokuzivocavoca, iswekile yegazi ephantsi, ukukhathala kunye nezinye iingxaki, ukuqina komzimba akwanelanga, kuya kuchaphazela umphumo wokulahleka kwesisindo.

Indlela echanekileyo kukuphepha umthambo wokuzila ukutya, isiqingatha seyure ngaphambi kokuba ukomelela kunokuba kufanelekile ukutya amaqanda abilisiwe, isonka sengqolowa esipheleleyo sokuncedisa amandla omzimba, okunceda ukuphucula ukusebenza kakuhle.

Ukuziphatha 2. Musa ukusela amanzi ngexesha lokuzilolonga kwaye uzinkcinkce ngokusela amanzi emva kokuzivocavoca

Kwinkqubo yokomelela, umzimba uya kubila okukhokelela ekulahlekelweni kwamanzi, okuchaphazela ukujikeleza komzimba kunye nemetabolism, kunye nokusela amanzi emva kokufaneleka kulula ukukhokelela kukungalingani kwe-electrolyte emzimbeni, okukhokelela ekuphazamisekeni kwe-metabolic, engabangeli mpilo.

Sinokusela amanzi amancinci ngexesha lenkqubo yokufaneleka ukuze sigweme ukuphelelwa ngamanzi emzimbeni. Emva kokuzilolonga, kuya kufuneka sisebenzise indlela echanekileyo yokusela amanzi, isongezelelo somlomo omncinci, ukusela amanzi afudumeleyo, ungaseli isiselo okanye amanzi omkhenkce, ukuze ufezekise umphumo we-hydration.

Isenzo sesi-3: Zilolonge indawo enye yonke imihla

Abanye abantu ukuze bafumane izihlunu ezinkulu zesifuba, ukuqeqeshwa kwemisipha yesifuba imihla ngemihla, abanye abantu ukuze bafumane izihlunu zesisu, ukuqeqeshwa kokuxhatshazwa kwesisu yonke imihla, ukuziphatha okunjalo kuphosakele.

Ukukhula kwemisipha akusiyo ixesha loqeqesho, kodwa ekuphumleni, iqela le-muscle ekujoliswe kulo lifuna ukuphumla iintsuku ezingama-2-3 emva koqeqesho ngalunye, ukuze uvule umjikelo olandelayo woqeqesho, ngaphandle koko i-muscle ikwimeko ekrazukileyo, engeyiyo. inceda ukukhula kwezihlunu.

Ngoko ke, asikwazi ukusebenzisa iqela elifanayo le-muscle yonke imihla, kodwa ukubonelela ngokufanelekileyo uqeqesho lweqela le-muscle, uqeqesho lwesisu lunokuqeqeshwa kanye ngenye imini, ukuqeqeshwa kwemisipha yesifuba kunokuqhutyelwa kanye ngeentsuku ze-2-3, ukwenzela ukuba kuphuculwe ukwakhiwa kwemisipha. ukusebenza kakuhle.

Ukuziphatha kwe-4, ngokuqhelekileyo ungazilolongi, umthambo ophambeneyo ngeempelaveki

Abanye abantu bahlala bexakekile, akukho xesha lokuzilolonga, kodwa umthambo ophambeneyo ngempelaveki, ukuziphatha okunjalo ngokungathandabuzekiyo kuyingozi empilweni, kunokukhokelela ekuxinzeni kwezihlunu kwinkqubo yokufaneleka, umzimba udiniwe emva kokufaneleka, okuchaphazela umsebenzi.

Fitness ayinakuba iintsuku ezintathu ukuloba iintsuku ezimbini sun net, kufuneka umthambo ngaphezu 3 ngeveki, kunokuba umthambo crazy ngempelaveki. Ngokuqhelekileyo akukho xesha lokuzilolonga, sinokusebenzisa ixesha elincinci ekhaya ukwenza iijacks zokutsiba, i-push-ups, i-pull-ups, i-burpees kunye nolunye uqeqesho lokugcinwa komzimba, kwaye emva koko umthambo ocwangcisiweyo ngeempelaveki, ixesha ngalinye lokuzilolonga akufanele lidlule i-90. imizuzu, ukwenzela ukunciphisa umngcipheko wokulimala.