Ukuvuselelwa emva kokucindezeleka kwemisipha kubalulekile hhayi kuphela ukuqeda amandla emisipha (ubuhlungu besisu), kodwa futhi nokwandisa ama-muscle fibers. Kunesimo sokuphumula sokuthi kukhona ukwanda okukhulayo kokumisa, ukuqinisa imisipha nokuthuthukiswa kwamandla. Ngakho-ke, iqembu elilodwa lemisipha alikwazi ukuqeqeshwa nsuku zonke - ngeke nje kube nomphumela. Funda ukuthi ungabuyiselwa kanjani emva kokuqeqeshwa, futhi uqiniseke ukuthi ulandela imithetho.
Ukubuyiswa emva kokuqeqeshwa: ukuphefumula umzimba
Yenza ngokushesha ngemuva kokuqedela ukuvivinya umzimba endleleni eya eshaweni futhi ngaphambi kokulala. Lungisa amahlombe akho, vula isifuba sakho uphefumule ngokujulile. Qaphela isigqi esisheshayo nesigxilile. Faka futhi uphume isikhathi eside imizuzwana engu-4. Ekuphumuleni, khipha ukucindezeleka kuzo zonke imisipha. Ubude bokusebenza buvela kumaminithi angu-1 ukuya kwangu-3.
Ungaphazanyiswa izinto ezingaphandle, gxila ngokuphelele ekuphefumuleni. Vumela i-oksijeni ngokoqobo igcwalise yonke iseli.
Ukubuyiselwa emva kokusebenza: ukwelula
Ngeshwa, eziningi zokungahoxisi ama-knots complexes. Ngenxa yalokho, kukhona ubuhlungu emisipha ekuseni, ukuphumula, ukubuyiswa ngemuva kokuqeqeshwa kubambezeleka izinsuku ezimbalwa. Ukwehlisa akuklanyelwe kuphela ukuthuthukisa ukuguquguquka komzimba. Lezi zivivinyo ziyanciphisa ukungezwani kwemisipha, zahlakaza i-lactic acid futhi zithuthukise ukugeleza kwegazi emisipha. Ukukhishwa ngokwemvelo ukucindezeleka.
Hudula kuphela emisipha evuthayo. Kuhle ukuhlanganisa ukuthambisa nokuphefumula ngesikhathi esisodwa. Yehlisa isikhashana endaweni eyodwa okungenani imizuzwana engu-15. Yelulela kuze kube khona ukuzwa okuncane emisipha. Ukwehlisa ukubuyiswa kwemigqa emva kokuqeqeshwa.
Ukubuyiswa emva kokusebenza: ukulala okunempilo
Bonke abaphathi bezemidlalo yezizwe zamazwe ngamazwe kunoma yiziphi izigaba babona isimiso esibucayi nsuku zonke. Njengabantwana. Balala okungenani amahora angu-7. Futhi ukuhamba kuzungeze ngo-10-11 ntambama. Kungani ubuthongo kubaluleke kangaka ekubuyiseleni imisipha?
Uma umuntu engatholi ngokwanele ukulala ngokwanele, akalala ebhrihythms, umzimba uyawubona ngokucindezeleka futhi uveza i-hormone - cortisol, eyaziwa nangokuthi "i-hormone yokucindezeleka". Lesi sitho "sidla" amaprotheni emzimbeni futhi siyiphenduke sibe amafutha. Ukuntula ukulala kungenye yezinto ezibangela ukukhuluphala.
Ngesikhathi sokulala kahle, ama-hormone abalulekile akhiqizwa - ukukhula, i-melatonin, i-dopamine, i-serotonin. Ngokubili, kuthinta isimo sengqondo, isifiso, amandla nesisindo sokukhula. Qhathanisa namathuba okuvivinya umuntu olala amahora angu-8 ebusuku futhi owenza amahora angu-4 kuya ku-5 ekuseni. Ngokwemvelo, olalayo uzothatha isisindo esikhulu, enze izindlela eziningi.
Ufuna ukunciphisa umzimba? Hlala kahle!
Ukubuyiselwa emva kokuqeqeshwa: ukusebenza okunengqondo
Ukubuyiselwa kwemisipha emva kokuqeqesha, siphindaphinda, kwenzeka ngaphakathi kwamahora angu-24-48 futhi akukho ngaphansi. Yenza isimiso esinjalo sokuqeqesha, ukuze iqembu ngalinye lezinsizwa liphule usuku noma ezimbili. Isibonelo:
- NgoMsombuluko: umpristi + nemilenze + emuva
- NgoLwesithathu: izandla + esifubeni
- NgoLwesine: umpristi + ucindezela izinyawo
- ULwesihlanu: izandla + esifubeni
- NgoMgqibelo: emuva + pop
Izinsuku ezikude: NgoLwesibili nangeSonto. Lezi zinsuku umzimba uhlala ngangokunokwenzeka. Zibalele ngokugijima ukukhanya nokushaja.
Uma uqhuba njalo, kufanele wazi: emva kwezinyanga ezingu-3 zokuqeqesha, qeda isonto eli-1.
Ukubuyiselwa emva kokuqeqesha: ukujula kwe-muscle ejulile
Ingabe ukuzihlaziya, futhi kungcono uthole i-masseur-rehabilitologist yezemidlalo. Ngisho nokwelula akukwazi ukuphumula imisipha njengento yokusikhipha okujulile. Ngakho-ke, izisekelo zezemidlalo zinezikhungo zokubuthwa, futhi abadlali baya eseshini ngokujwayelekile nsuku zonke.
Ngaphezu kwalokho, ukubhucisa amantombazane kuyilwa eligcwele ngokumelene ne-cellulite, isikhumba esivulekile. Umgqugquzeli wemvelo wokudla kwesikhumba, ukukhiqizwa kwe-collagen nge-tonus nokuqina.
Ukubuyiselwa emva kokusebenza: ibhuku lokufudumala
Ukugeza okufudumele kuhlakaza igazi emzimbeni, kwandisa ukugeleza komoya okwenziwa yizicubu zazo zonke izitho. Futhi i-oksijeni iyadingeka ukuze ubuyisele imfucuza ye-muscle futhi iphule amafutha.
Sekuyisikhathi eside ungalala phansi, isikhathi esiphezulu sezinqubo zamanzi yimaminithi angu-10-15. Iya eshaweni ngokushesha ngemva kokuqeqesha noma ngaphambi kokulala. Ngaphakathi endlini yokugezela, ungakwazi ukwelula imisipha eshisayo.
Ukubuyiswa emva kokuqeqesha: imikhiqizo efanele
Yiqiniso, imisipha idinga ukufaka umquba. Ngokuqinisekile uzwile nge "iwindi le-carbohydrate" - sekuyimaminithi angu-60 ngemuva kokuphela kokuqeqeshwa, lapho umzimba udinga ngokuphuthumayo ukondla ama-carbohydrates futhi ubuyisele amandla. Uma kungenjalo, ngeke kube nomphumela omuhle, ukukhula kwamasipha kuzophuza, kuyoba nokukhathala okukhulu nokulala.
"Angiyikudla yini? Ungadla kanjani ama-carbohydrate ngemuva kokuqeqeshwa? ยป, - Imibuzo evamile yabaqalayo. Ungatholi amafutha, ngoba imisipha iyondliwa i-glycogen, futhi isuswa ku-glucose. Kule nkathi yesikhathi lapho umane usondle izihluthulelo, okuzokubonga ngakho ngokukhululeka nokukhula okuhle.
Nokho, ungacabangi ukuthi leli yikhekhe noma ikhekhe. Lesi sithelo, isinkwa sonke sikakolweni, irayisi, ubhanana, izinhlanzi zasolwandle, amaqanda, i-cottage shizi, ibhotela le-peanut, ushokolethi (omnyama), i-cocoa, amantongomane.
Kuyasiza ukudla:
- I-Orange
- Amantongomane
- Salmon
- I-Broccoli
- I-Asparagus
- Isi-Kiwis
- Ithanga
- Isaladi yemifino
- I-Macaroni kusukela ngesikhatsi sikakolweni kanye nokuqukethwe kwamaprotheni nge-100 g ngaphezulu kuka-12 g
- Izaqathe
- I-omelette ye-egg enesifuba senkukhu
- Phuza i-cocktail yemidlalo yeprotheyini