Izimpawu zokunqoba ngaphezulu kwabadlali

Abanye abagijimi nabathandi bokuzivocavoca abazami nje ukuzama ukubeka konke okusemandleni abo kukho konke ukuqeqeshwa, kodwa futhi bazinike isikhathi esiningi namandla ukuze baqeqeshe umzimba. Ngokulandelanayo, imithwalo esindayo yomzimba, njenge-crossfit ne-VIIT ( ukuqeqeshwa kwe-high-intensity interval with alternating exercises aerobic namandla), iyaba ethandwa kakhulu nsuku zonke, futhi abantu abaningi baqala ukusebenzisa izinsuku ezinhlanu, eziyisithupha noma eziyisikhombisa ngesonto. Ngokushesha abathandekayo abanjalo abazuzi umphumela omuhle kunayo yonke intshiseko ngokweqile - ukugxila ngokweqile.

Izimpawu zalesi simo zilula ekuqaleni, ngakho-ke akuwona wonke umuntu ongaqaphela indlela umzimba okhombisa ngayo: konke, ngokwanele, sekuyisikhathi sokuphumula. Ngenxa yalokho, umzimba ugcwele ngokweqile, futhi lowo muntu akakwazi ukuqeqeshwa: wonke amandla abonakala ehamba emzimbeni, ukucindezeleka noma ukunganaki kwenzeka, noma ukudla kuyanyamalala noma, ngokuphambene nalokho, isifiso sikhula ngendlela engavamile, futhi imicabango mayelana nemishini yezemidlalo kanye ne-simulators ibangela ukucasuka nokuthukuthela kuphela. Ukuvimbela lokhu kungenzeki kuwe, qiniseka ukuthi ulalele umzimba wakho: ngokuqinisekile uzokutshela uma umthwalo uba ngokweqile.

Kuyini ukunqanda ngaphezulu?

Izimpawu zalesi simo zifana nokukhululeka okuncane kakhulu. Kodwa-ke, ukunqwabalala, ikakhulukazi uma usebenza ngezisindo ezintsha zamahhala noma ukwandisa umthwalo (isibonelo, uma usuka emgqeni wesibili-kilogram ukuya ku-kilogram ezine-kilogram endaweni yokuzivocavoca ekhaya), udlula ngokushesha futhi ngokuvamile akubanga neze inkinga ethile. Ngakolunye uhlangothi, ukuxoshwa kusho ukuthi uzimisele kakhulu futhi umzimba wakho awukwazi ukululameka ekuzivocavoca ngokweqile. Kungathatha amasonto noma izinyanga ukuthi babuyele esimweni esijwayelekile futhi kuqede izimpawu ezicasulayo zokuqhutshwa komdlali.

Cabanga ukuthi umzimba wakho uyisitoreji sikagesi, okuvela kuzo zonke izinhlobo zemisebenzi yansuku zonke. Noma yiziphi amakilasi - kungakhathaliseki ukuthi zibukhali kangakanani - yiziphi amadivaysi owafakayo kulo mcimbi. Uma ufaka i-plug kusuka ku-TV enkulu ye-plasma TV, uhlelo lwama-audio, i-blender, isibani, i-oven microwave, igitarari kagesi kanye ne-tapreader endaweni efanayo, kwenzekani? Yiqiniso, kuzokwenzeka isifunda esifushane, futhi lonke uhlelo luzophela. Ngomgomo ofanayo, umzimba womuntu usebenza.

Isokhethi kagesi isifaniso, esho isistimu enkulu yezinzwa. Iqukethe ubuchopho nentambo yomgogodla, okuyinto elawula imisipha ngokuhlinzekwa kwemizwa yesibindi. Ngokucindezeleka okungapheli (nanoma yikuphi ukuqeqeshwa okucindezela umzimba), izimpikiswano zesisindo ziyancipha futhi zilahlekelwe ngempumelelo, okuholela ekuboniseni izimpawu ezihlukahlukene zokunqanda ngokweqile.

Izinto ezisheshisa ukuqala kwe-syndrome ezingaphezu kwezinguquko zingaba okulandelayo: noma ukwandisa kakhulu imvamisa yokuqeqeshwa, noma ukwandisa amandla kanye / noma ubude bokusebenza, noma unganaki isidingo sokuphumula futhi ungavumeli umzimba ukuba ululame ngokujwayelekile. Ikhono lokulwa nesifo se-overtraining isinqunyelwe izakhi zofuzo nobude obuphelele bokuzivocavoca ngesikhathi sokuphila.

Njengoba bonke abantu benza ngezindlela ezahlukene, umuntu kufanele aqaphele ngokucophelela umzimba wakho. Yiqiniso, izimpawu zokweqa ngokweqile ekwakheni umzimba zizohluka uma kunezimpawu zokugcwala ngokweqile kulabo abakhetha ama-athletics.

Yini okufanele uyibuke

Ezinye izimpawu zomzimba ngokweqile ngenxa yokuqina ngokweqile kwezemidlalo zivame kakhulu kunezinye. Ngokuvamile, ungathola umfutho wegazi ophakeme, ukwehla kwamandla, ukwanda kwenani lokulimala, ukwehla ekukhuthazeleni, ukukhathazeka, ukukhathala, ukuwohloka kokusebenza kwezemidlalo, ukwehla izinga lokushaya kwenhliziyo, ngisho nokusabela kwemizwa. Izimpawu zokunakekelwa ngokweqile kwabesifazane zivame ukufaka izinguquko emjikelezweni wokuya esikhathini. Ezinye izimpawu ezisabekayo ziheha ngokushesha - zibalwe ngezansi.

Isibonakaliso # 1: ukuntuleka kwesisusa

Uma ngokuzumayo ulahlekelwe yonke idrayivu nomdlandla, isifiso sokungena emidlalweni nokuhlanganyela kunoma yimuphi umsebenzi osebenzayo usuphelile ngokuphelele, khona-ke umzimba uveza ngesidingo sokuphumula nokubuyiselwa, njengoba usuvele uhlangabezane nesigaba sokudlula.

Yiqiniso, wonke umuntu unemihla enjalo, uma nje ungafuni ukuya ekuqeqesheni. Ngisho nabadlali abadumile ngezinye izikhathi abanaso isifiso sokwenza umzimba wokuzivocavoca. Kodwa-ke, uma sekuyizinsuku ezimbalwa noma ngisho namasonto, futhi usagula ngomcabango wokuzivocavoca, kufanele ulalele umzimba wakho futhi uvumele ukuphumula emithwalweni.

Isibonakaliso # 2: ubuhlungu obukhulu be-muscle ngemuva kokuqeqeshwa isikhathi eside

Izimpawu ezifanayo zokunqoba ngokweqile ekwakheni umzimba kanye nemidlalo yezemidlalo akubonisi njalo ukufaka ngokweqile ngokweqile - ngezinye izikhathi kuyisibonakaliso sokudla okungenasidlo okunomsoco. Uma udla amaprotheni anele, ama-fat and complex complex carbohydrates futhi uhlupheka kakhulu emva kokuqeqesha, kungase kube yisikhathi sokuphumula. Indlela yokwahlukanisa lolu hlobo lobuhlungu be-muscle oluvamile, olulandela noma yikuphi ukuzikhandla ngokomzimba? Njengazo zonke izibonakaliso zokucindezela ngokweqile, le syndrome yobuhlungu ihlala isikhathi eside kunokujwayelekile futhi ibonakala ngokuqina okukhulu.

Njengoba abaningi abasanda kufika emidlalweni bafuna ukuthola imiphumela ebalulekile ngokushesha ngangokunokwenzeka, bavame ukubonisa izimpawu zokunakekelwa ngokweqile. Omunye ushisekela kakhulu ekuzivocavoca izandla futhi ngesonto angeke avame ukugeza ikhanda lakhe eshaweni, kodwa omunye ugxile emilenzeni futhi ekugcineni akakwazi ukukhuphuka izitebhisi.

Isibonakaliso No. 3: Ukusebenza okungasebenzi

Kungakhathaliseki ukuthi kunzima kanjani ukukholelwa, imidlalo edla ngokweqile ingaholela ekulahlekelweni kwesisindo somzimba kanye nesethi yamafutha amaningi. Iningi lamadolobhana akholelwa ukuthi ezemidlalo kunomthetho olula wokulinganisela kwamandla: udinga ukushisa ama-khalori amaningi kunokudla, okusho ukuthi - ukuqeqesha ngaphezulu. Inkinga yukuthi akekho obala indima ebalulekile yamahomoni kulobu buhlobo.

Ezinye izimpawu zokuxoshwa kwamadoda zibonakala ngenxa yokukhiqizwa kwe-testosterone (kwabesifazane, ngendlela, lokhu kubi futhi), kanyekanye nokwanda kwezinga le-cortisol. Ukuphendula ukulayisha ngokweqile, umzimba ukwandisa ukumelana nokuvikela i-insulin futhi uqala ukuqoqa ngamandla amafutha. Yiqiniso, akufanele uvumele imiphumela enjalo engathandeki, ngoba wonke umuntu uhlanganyela emidlalweni ukuze abe namandla futhi abe mncane.

Isimpawu No. 4: Ukukhathazeka nokulahlekelwa kokuhlushwa

Izimpawu zokudlula ngokweqile kuma-skiers kanye nabanye abathanda ukulayisha okuqinile, okubandakanya ukuvivinya amandla kanye ne-HIIT, bavame ukubonakaliswa ngesimo se-syndrome yesimiso somzwelo, okwenza kube nokwanda okukhulu, ukukhathazeka nokungakwazi ukugxilisa ingqondo.

Uma lokhu kwenzeka, ukubuyiselwa komzimba kunzima kakhulu futhi kuthatha isikhathi eside kunokujwayelekile. Ungakhathaleli ukuphumula okuthulile nokulala kahle - banikeza imiphumela yokuqeqeshwa ethuthukisiwe.

Isibonakaliso No. 5: Ukuzwa ubuthakathaka

Umzwelo obuthakathaka usuku lonke uvame ukuhlasela abagijimi abakhetha ukukhuthazela. Kubuye kube uphawu lokuphazamiseka kwesimiso sezinzwa zomzwelo, kanye nokudonsa ku-testosterone nokunyuka kwe-cortisol. Ubuzwa obuthakathaka obuthakathaka bungabangela ngisho nemicabango mayelana ne-ARVI, nakuba le nhlekelele ekhona nje kuphela ukuxoshwa kwemisipha, izimpawu zazo ezikwazi ukuthatha izinhlobo ezinjalo.

Ukuze ugweme imiphumela emibi evela ezemidlalo, ochwepheshe batusa ukunciphisa isikhathi futhi ngesikhathi esifanayo bakwandisa ukuqina koqeqesho, okungukuthi, ukukhetha imithwalo emifushane kodwa enamandla ekudambiseni imizimba yokukhuthazela ende. Ngisho noma unamandla okwazi ukugijima amakhilomitha angu-15-20 ngesonto ngalinye, lokhu akusho ukuthi udinga ukunyusa umzimba.

Isimpawu No. 6: ubuhlungu obungapheli emigqeni, amathambo kanye nemikhawulo

Izinzwa ezingathandeki emva kokuqeqesha, ukuthatha uhlobo lwe-syndrome ye-muscle soreness (i-krepatury) ephuzile, ijwayelekile kakhulu. Nokho, kwenzeka futhi ukuthi ubuhlungu abukhambanga isikhathi eside. Ngokuvamile, izimpawu zokunqoba ngokweqile zivela ngendlela efanayo, ngakho cabanga ngokunciphisa amandla noma isikhathi sezinhlelo.

Isimpawu No. 7: ukutholakala kwezifo

Ngokuvamile umuntu uyagula ngokuhlanganiswa ngesikhathi esisodwa kwezici eziningana: ukuntuleka kokulala, ukudla okunomsoco noma okungenamsoco, ukunciphisa umzimba, ukucindezeleka kwengqondo. Uma ucabanga ukuthi awunazo izinkinga ezingenhla, kepha uvame ukugula, kungenzeka ukuthi uqeqeshwe ngokweqile. Izimbangela, izimpawu kanye nokwelashwa kwalesi simo yisihloko somsebenzi owodwa wokuhlaziya kanye nomsebenzi owodwa wesayensi.

Kodwa-ke, ungaqapheli ukuphumula kwempuphu ekhanyayo noma ukuhlasela ukukhwehlela kwe-episodic, kodwa kungcono ukulalela umzimba wakho ngokuhamba kwesikhathi. Lezi zimpawu ezincane zingase zibonise ukukhubazeka kwesimiso somzimba sokuzivikela ngenxa yokuzivocavoca ngokweqile.

Indlela yokugwema ukulayisha ngokweqile

Ochwepheshe bazincoma njalo ukuthi bangalwi nalesi simo, kodwa ngokuhamba kwesikhathi ukuvimbela ukudlula ngokweqile: izimpawu kanye nokwelashwa kwalesi sifo akuyona into ejabulisayo, futhi ukutakula kungathatha isikhathi eside kakhulu, lapho imisipha ilahlekelwa khona ithoni yabo yangaphambili. Ukuze ugweme "umjikelezo omfushane", landela amathiphu alula:

• Thola ukulala ngokwanele;
• Qiniseka ukuthi imenyu yakho yansuku zonke ihlanganisa zonke izakhi ezidingekayo kanye nezici zokulandelela;
• Ukubuyisa ekucindezelekeni kwengqondo (isibonelo, esikhundleni sokuzivocavoca amandla nemikhuba ye-yoga nokuzindla);
• Lungisa uhlelo lokuqeqeshwa;
• Nikeza isidumbu isikhathi sokubuyela esimweni esivamile (ngaphandle kokushiya ngokuphelele umsebenzi wokuzivocavoca - zama pilates noma uhlaka oluyinkimbinkimbi).