Akukho nto ivakala ngathi yi-cathartic njengokuzilolonga okukhulu-nokuba kukubaleka ngokukhawuleza ujikeleze ibhloko, imizuzu engama-30 ye-HIIT sesh kwindawo yakho. egumbini lokuhlala okanye inkqubo ebanzi yokuphakamisa iintsimbi kwindawo yokuzivocavoca. Nangona kunjalo, ukuba ufumanisa ukuba umthambo wakho uphezulu ugutyungelwe yintloko ebuhlungu, kunokubakho izinto ongazihoyiyo ngexesha lakho lesiqhelo. Nazi izizathu ezine onokuthi ufumane intloko emva kokusebenza-kunye nendlela onokuzikhusela ngayo, ngokutsho kweBeth McCall, i-MS, i-RD, i-LD, i-CSSD kunye noMlawuli weSondlo seMidlalo kwiYunivesithi yaseDuke.
1. Usenokuba awuseli ngokwaneleyo amanzi
Akunakutsho ngokwaneleyo, kodwa amanzi ngokwenene umhlobo wakho. Ithatha indawo yalo lonke ulwelo oluphulukene nalo njengoko uphuma umbilo kwaye ugcine amandla akho phezulu. Ukutyhala umzimba wakho ukuba wenze umsebenzi owongezelelekileyo xa uphelelwe ngamanzi yeyona ndlela ifanelekileyo yokungagcini nje ngokuba nentloko emva kokuzilolonga, kodwa ukuqaqanjelwa zizihlunu, isiyezi kunye nokugabha.
Zama: Ukunyusa amanzi owaselayo kunye nokusela amanzi afana nejusi ye-cherry
Iziko leSizwe leNzululwazi, ubuNjineli kunye noNyango kwafumaniseka ukuba ulwelo olwaneleyo kubasetyhini luyi-2.7 ilitha ngosuku (11.5 iikomityi) kwaye kumadoda, yi-3.7 ilitha (15.5 iikomityi) ngosuku, ngoko ke kufuneka ube ubetha ezo mpawu. Kodwa amanzi ayikuphela kwesiselo esinokukunceda ukuba uphephe intloko emva kokusebenza. Iziselo ezifana neCherribundi tart cherry juice baye bongeza amanzi e-coconut ukuze bancede nge-electrolytes, kunye neeshukela zendalo ukunceda ukugcina amanqanaba e-glycogen, uMcCall ucebisa (ngaphezulu kwinqanaba le-glycogen kwi-#2).
2. Iswekile esegazini lakho isenokuba iphantsi
Ukungondleki kakuhle okanye okungonelanga kusenokuba sesinye sezizathu zokuba intloko yakho ingayeki ukubetha emva kokuba ubethe ijimu. Njengoko umpompa loo ntsimbi okanye waphula irekhodi elitsha lomntu kuloo elliptical, umzimba wakho utshisa itoni yeekhalori, ngoko ke ukuba awunakho ukutya okwaneleyo kwinkqubo yakho yokugcina amanqanaba eswekile ngokwaneleyo, unokufumana intloko ebuhlungu.
Zama: Ukutya i-carbs ngaphambi kokuba usebenze
Qinisekisa ukuba uneecarbohydrates ezilula ngaphambi kokuba uzilolonge ukuze ugcine iswekile yegazi iphezulu, utshilo uMcCall. A i-smoothie , abanye oatmeal okanye ibhotela ye-peanut kunye ne-jelly sandwich ayiyi kukugcina ugcwele, kodwa iya kubonelela ngefuthe elifunekayo umzimba wakho ukugcina amazinga eswekile ephezulu. Umxube webhanana okanye umzila wenzela ukutya okulungeleyo kwangaphambi kokuzilolonga ukuba awukhangeli nto inzima.
3. Usenokuba uzibhokoxa kakhulu.
Ukuba usandula ukuqalisa inkqubo entsha yesiqhelo kwaye ubeka umsebenzi owongezelelweyo ukuze ubukeke ngcono, usenokuba ubangela into eyaziwa ngokuba yintloko ebuhlungu. Olu hlobo lwentloko lwenzeka xa kukho umntu uyazama (uyayifumana?) umgudu omkhulu womzimba. Uthi uMcCall: Iphuma ekuhambeni okuphantsi kweoksijini engqondweni, [kuba] umzimba uthumela ioksijini engakumbi kwisihlunu esisebenzayo. Oko kunokuba yintloko ebuhlungu ehlala ixesha elide, de umntu abe nexesha elaneleyo lokuchacha.
Zama: Ukuzihambela kwaye uphumle phakathi kweesethi
Kulula ukutsiba ukusuka komnye umthambo ukuya kwelinye xa ungena kuhambo lokuzilolonga, kodwa ukuzihambela kunye nokuthatha ikhefu elincinci phakathi kweesethi kunokuhamba umgama omde. Kwakhona, ukusela isiselo esifanelekileyo emva kokusebenza kunokunceda imicimbi. Ijusi ye-cherry yeTart ikwaluncedo ekwehliseni ukudumba kunye noxinzelelo lwe-oxidated olukhokelela kwiintloko ezibuhlungu, utshilo uMcCall. Iziselo ezifana nekhokhonathi okanye amanzi evatala zimnandi kakhulu.
4. Usenokuba akulali ngokwaneleyo
Uqhelene kakhulu nokuba neentloko ezongezelelekileyo kokukhona udinwa ngakumbi, kwaye ukuba ubunobuthongo obuphantsi kubusuku obungaphambili, ucetyiswe uMcCall. Uguqulo: Lo mkhwa wobusuku bobusuku bokulandela i-Instagram kunye nothando lokuzinkcinkca ngeNetflix ngaphambi kokulala kufuneka uhambe.
Zama: Ukufumana ubuncinane iiyure ezisibhozo umgangatho lala ubusuku ngabunye
I Isiseko sokulala ucebisa ukuba abantu abadala balale naphi na phakathi kweeyure ezisixhenxe ukuya kwezilithoba ngobusuku. ISiseko sikwacebisa ukuba ulahle zonke izixhobo zombane ubuncinci imizuzu engama-30 ngaphambi kwexesha lakho lokulala ukuze ufumane oko. ubuthongo obunzulu oko kunceda ekuphumleni umzimba wakho kunye nokwakha izihlunu kuphela, kodwa kugcina intloko ebuhlungu.
Ingcebiso yebhonasi : Ukuba ungumntu othanda umthambo wokuzilolonga, kulula ukungakuhoyi ukuqala kwentloko ebuhlungu kwaye ubachazele kwindlela entsha yokuzilolonga osanda kuyamkela. Nangona kunjalo, ngamanye amaxesha iintloko ezingapheliyo zibonisa iimeko eziphantsi. Ukuba ufumanisa ukuba unentloko ebuhlungu ngaphezu kwesiqhelo, yiya kugqirha ngokukhawuleza.
