Uma uzivocavoca njalo, kufanele uqaphele ukuthi ukuzivocavoca okukodwa kuhamba kangcono, futhi ngemva kokunye uzizwa ukhungathekile, ukhathele futhi ulahlekelwa umdlandla. Lapho ukwehluleka okunjalo kuphindaphindwa kaningi, kuba nesilingo sokuyeka ngokuphelele. Isizathu sokuzizwa ungaphilile singahluka - isimo somzwelo, ukudla okunomsoco, izindlela zokulala kanye nezinye izici eziningi. Kodwa ukwehluleka okunjalo kumelwe futhi kuliwe!
Ukungabi nemizwa
Uma ucabanga ukuthi ukuqeqeshwa kuwumthwalo kuwe, khona-ke lesi simo sengqondo sibhubhisa injabulo yokusebenza ngokomzimba. Esikhundleni sokuzidabukela futhi uphuphe ngendlela ofuna ukuphumula ngayo, udinga ukushintsha ukucabanga kwakho ngendlela enhle. Lapho wenza i-cardio, izwa injabulo yakho konke ukushaya kwenhliziyo. Gxilisa imicabango yakho eqinisweni lokuthi uwenza kahle umsebenzi - futhi inhlalakahle yakho izokhuphuka.
Awukakalulami ekulimaleni kwakho
Ngemva kokudonsa imisipha yakho yangemuva noma ukusonta iqakala lakho, akufanele usheshe ubuyele emsebenzini - lokhu kuzokwenza ube lusizi futhi kube nzima kakhulu isimo. Ngaphandle kokunikeza isikhathi esanele sokuphulukisa, ungagcina uyeke unomphela. Uma ugijima kodwa une-plantar fasciitis (ukuvuvukala kwethenda), shintshela ekubhayisikilini noma ekubhukudeni.
Ukuzila ukudla
Imiphumela emibi ilindele labo abathi, bezama ukushisa amakholori amaningi, beze ejimini esiswini esingenalutho. I-snack yangaphambi kokujima inikeza ukuqhuma kwamandla futhi ithuthukisa inhlalakahle. Ongoti bezokudla batusa ukuhlanganisa ama-carbohydrate namaprotheni, futhi udle ukuphakelwa imizuzu engama-30 ngaphambi kokuzivocavoca. Isibonelo: ibhotela le-alimondi elinama-crackers okusanhlamvu noma iyogathi yesiGreki namajikijolo noju.
Нukudla okufanele ngaphambi kwekilasi
Okubi nakakhulu kunokungadli lutho ukudla ukudla okungalungile ngaphambi kokuzivocavoca. Ukudla okunamafutha amaningi kubangela ubunzima esiswini. Ngemuva kokudla okunjalo, udinga ukulinda amahora amabili kuya kwamane ukuze isisu sigaye lokho okudlile. Ngokuzivocavoca kwasekuseni, ukudla okuwuketshezi kufaneleka kakhulu, okulula ukukudla kuze kube yilapho iphango lakho livuka. Izohlinzeka nge-hydration edingekayo emzimbeni. Kungaba izithelo ezinamanzi noma i-whey.
Ukungabi nokulala
Ukuntuleka kokulala kunomthelela obulalayo enqubweni yokuqeqesha, kukwenza ube buthakathaka futhi ube buthakathaka. Abacwaningi baseStanford University babonise ukuthi abadlali be-basketball abandise isikhathi sabo sokulala kusukela emahoreni angu-6 kuya kwangu-9 babenembe ngo-9% ekuphonseni kwamahhala futhi bagijima ngokushesha. Umuntu omdala udinga okungenani amahora ayisikhombisa okulala ebusuku.
Ingabe udinga ikhefu
Ukuqeqesha ngokulandelana akuwushiyi umzimba ithuba lokuphumula nokululama, futhi lawa amaphuzu abalulekile ohlelweni lwezemidlalo. Ngesikhathi sokuphumula, amangqamuzana emisipha athola amandla. Isikhathi esisithathayo ukuze silulame sincike ekushubeni kokujima. Qiniseka ukuthi ubheka izimpawu zokuziqeqesha ngokweqile, ezibonakala ngokuncipha kokusebenza, ukwanda kobuhlungu bemisipha, nokuphumula kwenhliziyo eshaya ngamandla.
Оkwamanzi emzimbeni
Ngisho nokuntuleka okuncane kwamanzi kunomthelela omkhulu ekusebenzeni ngokomzimba. Ukukhathala nokukhathala kubonakala, isiyezi, ikhanda elibuhlungu ngisho nokudlikizela kungase kwenzeke. Ukuze uqonde ukuthi umzimba unamanzi anele yini, kwanele ukuhlola umbala womchamo - ophuzi ophuzi kusho izinga elihle lomswakama, futhi umbala we-apula juice noma omnyama unikeza isignali ukuthi sekuyisikhathi sokuphuza. Okufanelekile, kufanele uphuze isigamu ilitha lamanzi amahora angu-2-4 ngaphambi kokuqeqeshwa kanye nenye i-300 ml 10-30 imizuzu ngaphambi kokuqeqeshwa.
Alukho uhlelo lokujima
Uma lungekho uhlelo, futhi ugxumela usuka kwelinye i-projectile uye kwenye, khona-ke uzoba nesithukuthezi futhi uzizwe ukhungathekile. Kodwa uma umgomo ubekiwe, isibonelo, ukugijima amakhilomitha amaningi kangaka, lapho uwufinyelela, uzothola ukwaneliseka okukhulu. Kuyafaneleka ukufuna usizo lomqeqeshi oqeqeshiwe ukuze enze uhlelo olulodwa.
Lapho isifo sihlasela
Ukungabi namandla nobuhlungu bemisipha kungaba izimpawu zomkhuhlane. Uma izimpawu zingaphezu kwentamo - umphimbo obuhlungu, ikhanda elincane, noma ikhala eligijimayo - odokotela bayakuvumela ukuthi uqhubeke nokuqeqeshwa ngokulungiswa okuthile. Kulesi simo, akukhuthazwa ukuphakamisa izinsimbi noma ukugijima. Kodwa, uma umzimba wonke umbozwe yilesi sifo, imisipha ibuhlungu, ukugodola, isicanucanu nomkhuhlane, khona-ke kungcono ukuhlala ekhaya futhi ululame ngokugcwele.