Phakathi kwabantu abaqala uhambo lwabo ngokuqeqeshwa kwamandla, iphutha elivame kakhulu ukushiya isici esibalulekile, okungukuthi ukuvuselelwa kwemisipha. Ukudebeselela lesi sici kungaba nomthelela omubi. Singasheshe silimale ngale ndlela, okuzonciphisa kuphela amathuba ethu futhi senze indlela eya esibalweni samaphupho ibe yinde.
Isisekelo sokuziba ukuvuselelwa phakathi kwabantu abaningi ngokuyinhloko ukulindela imiphumela emangalisayo ngesikhathi esifushane kakhulu. Yingakho "abaqalayo" abaningi begijima ejimini nsuku zonke, kungakhathaliseki ukuthi kunesidingo sokuvuselela umzimba. Ngesikhathi esifanayo, bayakhohlwa ukuthi inqubo yokwakha isibalo esiphelele idla isikhathi futhi idinga umzamo wesikhathi eside - ukuqeqeshwa okuhlelekile nokuzibophezela okuqinile kwengqondo kuyadingeka. Ukuze lokhu kwenzeke, udinga ukufunda ukuthi ungakwenza kanjani, ukuthi ungadla kanjani ngendlela efanele futhi uqinisekise ukuthi imiphumela ihlala unomphela futhi ayilimazi impilo yakho.
Usuku ngaphandle kokuqeqeshwa usuku olumoshekile…?
Le nkulumo engenhla ikude kakhulu neqiniso. Nakuba abantu abaningi begxile empumelelweni esheshayo nokwakhiwa kwemisipha bangathanda ukuya ejimini nsuku zonke, lokhu kuyiphutha elikhulu elingabangela ukulimala ngokuhamba kwesikhathi futhi lingalethi imiphumela egculisayo. Khumbula ukuthi izinsuku ezingezona ezokuqeqesha kanye nenqubo yokulala yizinto ezimbili ezengeziwe ezisisondeza emgomweni wethu.
Yiqiniso, ayikho indlela yokunquma ukuthi kungakanani okudingayo ukuze uvuselele iqembu elinikeziwe le-muscle. Le nqubo incike ezintweni eziningi, njenge:
- Iminyaka,
- inani lokulala,
- Ukudla,
- umfutho wokuqeqesha,
- Indlela oziqeqesha ngayo
- ukwesekwa,
- I-Genetics,
- Ungazichitha kanjani izinsuku ungekho ejimini.
Ngokwezindinganiso ezamukelwa ngokuvamile, umzimba udinga kusukela ku-2 (amahora angu-48, okungukuthi ikhefu losuku olulodwa phakathi kokujima) kuya ezinsukwini ezingu-10 ukuze uvuseleleke ngokugcwele imisipha. Uma iqembu lemisipha likhulu, kuthatha izinsuku eziningi. Imicu yemisipha ihlukaniswe yaba:
- Shesha-shwabana – unesibopho semisebenzi efana nokugijima, ukukhama izinsimbi, ukugxuma, ukubhampa ibhola. Bakhathala ngokushesha futhi badinga isikhathi esengeziwe sokululama.
- Ukushintsha kancane – ukwenza imisebenzi yokubekezela, isb ukugijima amabanga amade. Basebenza amahora amaningi futhi abadingi isikhathi esiningi sokutakula.
Ngakho-ke, ukuqeqeshwa kokukhuthazela kusivumela ukuthi sithathe ikhefu elifushane phakathi kwezinsuku zokuqeqesha. Indlela yokusheshisa izinqubo zokubuyisela imisipha ngokujwayelekile? Kunezindlela eziningana zokwenza lokhu:
- Nethezeka, isb ngokulalela umculo,
- lala kakhulu,
- Yidla amaprotheni ngaphambi kokulala nokuqeqeshwa,
- Thatha ishawa ebandayo yeqhwa ngemva kokuzivocavoca
- qinisa umzimba wakho,
- Sebenzisa i-sauna noma i-jacuzzi,
- Yidla ama-cherry njengoba enciphisa ubuhlungu bemisipha ngenxa yokuqukethwe kwawo kwe-antioxidant.