Izizathu ezi-6 zokuba kutheni kubalulekile ukuzivocavoca ekuseni

Abantu abaninzi namhlanje basebenza ngakumbi emva kwemini nangokuhlwa. Kwaye ngokuthi "ukukhuthala," sibhekisa kumthambo kunye nokuzilolonga. Nangona abanye bezama ukuvuka ekuseni ukuze benze umthambo rhoqo, abaninzi basakhetha ukwenjenjalo kwixesha elizayo.

Isizathu esibangela le nto kukuba abantu abaninzi bacinga ukuba banexesha elingakumbi ngexesha lasemva kosuku. Ngoxa kusenokuba yinyaniso ukuba zininzi ezinye izinto ezibalulekileyo ezimele zifezwe kusasa, usenokuphoswa ziingenelo eziyimfuneko zokwenza umthambo kusasa.

Uphando lubonisa ukuba zininzi izibonelelo ezingundoqo onokuyonwabela kwi-exercise yasekuseni ongenakuyifumana nakweliphi na ixesha lemini. Nokuba ungumntu wasekuseni okanye hayi, unokufuna ukuphinda ujonge ishedyuli yakho yomthambo ngenxa yezi zizathu zilandelayo:

1. Ukwenza umthambo kusasa kutshisa amanqatha amaninzi

Ukuzivocavoca, ngokubanzi, kunokukunceda ukutshisa amanqatha. Kodwa, bambalwa bayazi ukuba imithambo yasekuseni isebenza ngakumbi ekutshiseni iikhalori ezongezelelweyo kunye namafutha. Isizathu kukuba i-fat oxidation iyenzeka ngokwemvelo xa umthambo wenziwa ngaphambi kwesidlo sakusasa.

Ngoku, ukuba ufuna ngokwenene ukutshisa amanqatha amaninzi kunye neekhalori, ke i-fat oxidation esebenzayo yinto nje oyifunayo. Ayikuncedi nje ukuba utshise amanqatha, inokukunceda wehlise umngcipheko wesifo seswekile. Ngaphezu koko, i-exercise ye-exercises ngaphambi kwesidlo sakusasa iphinda ilingise indlela osebenza ngayo ukuzila, ebonakala ngathi yinto enhle kakhulu ekulahlekeni kobunzima.

2. Ulusu lwakho luya kukhazimla ngokwemvelo

Nangona ukusebenza ngaphandle nangaliphi na ixesha losuku kunokukunceda ufezekise ukukhanya kwendalo kwaye ukhanyise ibala lakho, akukho nto ibetha ukukhanya onokuthi ukufumane ekwenzeni inkqubo yakho yasekuseni. Uphononongo lophando lufumanise ukuba abantu abenza umthambo kusasa banolusu oluqaqambileyo, olukhazimlayo kunabo benza umthambo ngokuhlwa.

Ukukhanya kwelanga, ubushushu, nokukhanya kwemini kubonakala kuyimiba emangalisayo echaphazela iintyatyambo kunye nempilo yolusu lwakho. Kulula kuwe ukuba ufume kwaye uhlambe iipores zakho ngala maxesha, okwenza kube luncedo eluswini lwakho.

3. Uya kulala ngcono ebusuku

Ukuzivocavoca ekuseni kunika umzimba wakho uhlobo lokudinwa kunye noxinzelelo ekupheleni kosuku, olukhokelela ebuthongweni obunzulu kunye nobunzulu. Kwakhona, imithambo yasekuseni ayichaphazeli kuphela umgangatho wokulala kwakho, ikwanceda ukuba ufumane ukuphumla ixesha elide.

Qaphela ukuba umthambo luhlobo loxinzelelo. Umzimba womntu wenzelwe ukusabela kuxinzelelo ngokukhupha iihomoni kunye nokwandisa iadrenaline. Khawufane ucinge xa ​​usenza umthambo kunye nokuzilolonga ebusuku, utyando lweadrenaline luya kuyichaphazela indlela yakho yokulala xa ilixesha lokulala!

4. Ukwenza umthambo kwangoko kuya kunciphisa uxinzelelo kunye nokudakumba

Kufunyaniswe ukuba ukusebenza kunokukunceda ukukhulula uxinzelelo kunye nokudakumba. Konke oku ngaphezu kwesizathu sokwenza oku ngaphambi kokuba uqale usuku lwakho akunjalo? Ukuphuma kwaye malunga nokwenza iindlela zakho zokufaneleka kuya kubangela ukuveliswa kwee-endorphins okanye iihomoni ezonwabileyo ezikugcina uziva ucinezelekile kwaye ucinezelekile.

Ngokufanelekileyo, uya kuziva ungcono imini yonke ukusukela oko uqalile ngokuzalisa ngala mahomoni. Kwakhona, kuya kuba nzima ngakumbi kuwe ukuba uzive unexhala kwaye uxhalabile nasemva kosuku olude.

5. Imetabolism yakho iya kusebenza ngokukhawuleza

Enye yeenzuzo ezinkulu ozifumanayo ekusebenzeni kwasekuseni kukuphucula okumangalisayo kwemetabolism yakho. Emva kokugqiba umsebenzi wakho, ngokwenene utshisa iikhalori. Le nkqubo ibizwa ngokuba yi-Post-Exercise Oxygen Consumption okanye i-EPOC kwaye ilungele ukusebenza kusasa ngakumbi ngaphambi kwesidlo sakusasa.

Nje ukuba utye ukutya kwakho, kunye neprotheyini emhlophe kunye nemifuno enomsoco, umzimba wakho uya kuwusebenzisa njengomthombo wamandla okanye uwusebenzise ukugcwalisa inkqubo yakho. Ibonisa nje ukuba ukusebenza kusasa kunokwenza i-metabolism yakho isebenze ngokukhawuleza nangcono kuba awukwazi ukufumana inzuzo ekusebenzeni ngokuhlwa.

6. Inceda ukwakha izihlunu ngokufanelekileyo

Xa ufuna ukwakha kunye nokufumana imisipha engaphezulu, udinga i-testosterone eninzi emzimbeni wakho. Kwaye uqikelele ukuba leliphi ixesha amanqanaba akho e-testosterone akwincopho yawo? Ewe, uqikelele ngokwenene - kusasa, nje ukuba uvuke!

Ke ngoko, ukuvuka nokuphuma ekuseni uyokwenza imithambo kunye nokuzilolonga kuya kukunceda ukuba wakhe izihlunu ngokufanelekileyo nangokufanelekileyo ngenxa yokuba umzimba wakho ukwimeko esisiseko yokwakha izihlunu.

Unokuvakalelwa kukuba awuyena umntu wasekuseni, kodwa ukuba ufuna ngokwenene ukutshintsha amaxesha obomi ngokuhambelana nempilo yakho kunye neemeko zempilo, kungcono ukuba uqale ukuzivocavoca ekuseni.