Okuqukethwe
Ngakho-ke, namhlanje sizokhuluma ngokuthi singadla kanjani ngaphambi nangemva kokuqeqeshwa ukuze wehlise isisindo somzimba futhi sakhe imisipha.
Yakha imisipha noma wehlise isisindo
Uma inhloso yakho ukwakha imisipha, khona-ke ukuzivocavoca umzimba kanye nokudla okufanele kufanele. Ukusebenza kuleli cala kufanele kube izikhathi ezingama-4-5 ngesonto, nezisindo ezinkulu nenombolo encane yezindlela. Ukunakekelwa okukhethekile kufanele kukhokhwe ngqo ekutheni ukusebenza ngesisindo kufanele kusekelwe kumkhawulo, okusho ukuthi indlela yokugcina kufanele ibe ngeyokugcina, hhayi ukuze ukwazi ukuphakamisa ama-dumbbells izikhathi ezingama-20, ngokwesibonelo. Ukuzivocavoca umzimba kwe-Cardio kufanele futhi kube, kepha kakhulu ngesimo sokuzifudumeza nokupholisa, okusho ukuthi akunamandla njengalabo abafuna ukunciphisa umzimba.
Uma umgomo wakho ukwehla kwesisindo, khona-ke udinga ukusebenza ngezisindo ezincane, amasethi ama-3 ama-reps ayi-10-12 (amantombazane) ngejubane elihle lokuphumula okuncane phakathi kwamasethi.
Nutrition ngaphambi nangemva kokuqeqeshwa
Imizuzu engu-15-20 ngaphambi kokuqeqeshwa, ungaba nesidlwana nge-yogurt (yemvelo) noma nge-protein shake kanye nezithelo, ngemuva kwalokho ungaqeqesha imizuzu engama-30-60 ngesivinini esikhulu, noma amahora angu-1-1,2, kepha usuvele uphakathi nendawo ukuqina, okubandakanya ukuzelula, ukuqeqeshwa kwe-cardio namandla.
Kumele kuqashelwe ukuthi ngokushesha ngemuva kokuqeqeshwa, ngemuva kwemizuzu engama-20-30, kufanele kube nokudla okuningi kwamaprotheni kanye ne-carbohydrate. Ngalesi sikhathi, kuvuleka iwindi lomzimba emzimbeni, lapho umzimba usebenzisa ngokudla amaprotheni kanye ne-carbohydrate yokudla ukuze kululame imisipha. Ngenxa yalokhu, ukukhula kwemisipha kuzokwenzeka, ngaphandle kwalokho, imisipha izobhujiswa.
Ukudla okunomsoco ngemuva kokuzivocavoca kungukunyakaziswa kwamaprotheni kanye ne-cottage shizi, njengoba kubhekwa njengeprotheyini yokugaya esheshayo, ngokungafani, ngokwesibonelo, nenyama. Umzimba uzosebenzisa isikhathi esiningi namandla ekwakhiweni kwenyama, futhi ngemuva kokuqeqeshwa udinga ukuthola ngokushesha amaprotheni nama-carbohydrate alula. Umzimba udinga amaprotheni amaningi kanye nama-carbohydrate ngalesi sikhathi, kepha uzogaya yonke into, ngoba ngenxa yesimo esibucayi, uzozicubungula ngokushesha futhi akukho lutho oluzofakwa emafutheni, konke kuzoya ekululameni kwemisipha. Ungalokothi udle iziphuzo ezinamafutha noma uphuze i-caffeine (itiye, ikhofi…) ngemuva kokuzivocavoca, ngoba i-caffeine iphazamisa i-glycogen futhi iphazamise ukululama kwemisipha.
Ukuphela kwento okufanele uyikhumbule ukuthi okunjalo okunomsoco emva kokuzivocavoca kuklanyelwe kuphela ukuqeqeshwa okuhlose ukukhula kwemisipha, ngoba abaningi benza ukukhuthazela, ukushisa amafutha, njll.
Abantu abaningi bakhetha ukuzivocavoca kusihlwa ngenxa yomsebenzi. Ngakho-ke, lo mbuzo: ukuthi ungadla kanjani ngemuva kokuqeqeshwa, kulokhu, ubuye ubaluleke kakhulu. Imihlahlandlela eminingi yokudla okunempilo ithi kufanele udle kancane ekupheleni kosuku. Nciphisa ama-carbohydrate ukunciphisa amafutha omzimba. Kodwa-ke, uma uqeqesha, akukho neyodwa yalezi zimiso ezisebenzayo. Ngakho-ke udinga ukugcwalisa imithombo yamandla emisipha ngemuva kokuqeqeshwa, usadinga izakhamzimba ukuze ululame.
Ngemuva kokudla kwakusihlwa, udinga ukwenza okuthile bese uyolala ngemuva kwesikhashana. Ngale ndlela ngeke uzuze amafutha amaningi, ngoba izinqubo ze-metabolic ziyashesha ngemuva kokuqeqeshwa, futhi amaprotheni nama-carbohydrate asetshenziselwa ukugcwalisa izinqolobane.
Uma ufuna ukunciphisa umzimba
Kumele uqaphele ngokushesha ukuthi akunakwenzeka ukuqeqesha ngesisu esingenalutho kunoma yikuphi. Isisu sithathwa njengesilambile uma singadlanga amahora ayisishiyagalombili. Isibonelo, ngokushesha ngemuva kokuvuka, awukwazi ukuzijwayeza ngaphandle kwesidlwana esilula, udinga ukudla okulula noma uphuze amanzi alula. Ngakho-ke, uqala inqubo ye-metabolic yokushisa amafutha.
Ukwehlisa isisindo, ngemuva kokuqeqeshwa, awukwazi ukudla ihora eli-1, uphuze amanzi kuphela. Ngemuva kwehora elilodwa, yidla isidlo esilinganiselayo samaprotheni nama-carbohydrate. Ngasikhathi sinye, ama-carbohydrate kufanele abe nempilo, hhayi ushokoledi, kepha irayisi elinsundu, i-buckwheat, i-pasta egayiwe, okusanhlamvu, isinkwa, imifino, njll. Amaprotheni - inhlanzi, inkukhu, amaqanda abamhlophe, njll.
Musa nje ukudla ukudla okunamafutha ngemuva kokuqeqeshwa. Futhi gwema ukuphuza iziphuzo ezine-caffeine.