Ayikho into ezwakala njenge-cathartic njengokujima okuhle—noma ngabe ukugijima ngokushesha uzungeza ibhulokhi, imizuzu engama-30 ye-HIIT sesh endaweni yakho. Igumbi lokuphumula noma isimiso esibanzi sokuphakamisa izinsimbi ejimini. Kodwa-ke, uma uthola ukuthi ukuzivocavoca kwakho okuphezulu kusithwe yikhanda elibuhlungu, kungase kube nezinto ongazinaki phakathi nenqubo yakho. Nazi izizathu ezine ongase uthole ikhanda elibuhlungu ngemva kokusebenza-nokuthi ungakuvimbela kanjani, ngokusho kukaBeth McCall, MS, RD, LD, CSSD kanye noMqondisi Wezokudla Kwezemidlalo eDuke University.
1. Kungenzeka awuphuzi amanzi anele
Ngeke kushiwo ngokwanele, kodwa amanzi ngempela umngane wakho. Ingena esikhundleni salo lonke uketshezi olulahlekelwayo njengoba ujuluka futhi ugcina amandla akho ephezulu. Ukusunduza umzimba wakho ukuze wenze umsebenzi owengeziwe lapho uphelelwe amanzi emzimbeni kuyindlela efanelekile yokungagcini nje ngokuba nekhanda elibuhlungu ngemva kokujima, kodwa amajaqamba emisipha, isiyezi ngisho nesicanucanu nokuhlanza.
Zama: Ukwengeza amanzi owaphuzayo kanye nokuphuza okuwuketshezi njengejusi ye-cherry
Izikhungo Zikazwelonke Zesayensi, Ubunjiniyela, Nezokwelapha bathole ukuthi uketshezi olwanele lwabesifazane badla amalitha angu-2.7 ngosuku (izinkomishi ezingu-11.5) kanti kwabesilisa, 3.7 amalitha (15.5 izinkomishi) ngosuku, ngakho kufanele okungenani ushaye lezo zilinganiso. Kodwa amanzi akusona isiphuzo kuphela esingakusiza ugweme ikhanda elibuhlungu ngemva kokujima. Iziphuzo ezifana neCherribundi ijusi le-cherry elimnandi wengeze amanzi kakhukhunathi ukusiza ngama-electrolyte, kanye noshukela wemvelo ukusiza ukugcina amazinga e-glycogen ekhuphuka, uMcCall uyeluleka (okuningi ngezinga le-glycogen ku-#2).
2. Ushukela wakho kungenzeka uphansi
Ukudla okungenamsoco noma okwanele kungase kube esinye sezizathu ekhanda lakho lingayeki ukuduma ngemva kokushaya i-gym. Njengoba umpompa leyo iron noma uphula irekhodi lomuntu siqu kuleyo elliptical, umzimba wakho ushisa ithani lamakholori, ngakho-ke uma ungenakho ukudla okwanele ohlelweni lwakho ukuze ugcine amazinga kashukela anele, ungase uphathwe ikhanda.
Zama: Ukudla ama-carbs ngaphambi kokuzivocavoca kwakho
Qiniseka ukuthi unama-carbohydrate alula ngaphambi kokuzivocavoca kwakho ukusiza ukugcina ushukela uphezulu, kusho uMcCall. A i-smoothie , abanye i-oatmeal noma ibhotela le-peanut ne-jelly sandwich ngeke nje ikugcine ugcwele, kodwa izohlinzeka ngophethiloli umzimba wakho owudingayo ukuze ugcine amazinga kashukela aphezulu. I-banana noma i-trail mix nayo yenza ukudla okulula kwangaphambi kokujima uma ungafuni okuthile okusindayo.
3. Kungenzeka uzikhandla ngokweqile.
Uma usanda kuqalisa inqubo entsha futhi wenza umsebenzi owengeziwe ukuze ubukeke kahle kakhulu, ungase ubangele lokho okwaziwa ngokuthi ikhanda elibuhlungu. Lolu hlobo lwekhanda livela lapho othile uyazikhandla (uyayithola?) umzamo omkhulu womzimba. UMcCall uthi: Uvela ekugelezeni komoyampilo omncane ebuchosheni, [ngoba] umzimba uthumela umoya-mpilo owengeziwe emisipha esebenzayo. Lokho kungaba yikhanda elibuhlungu elithatha isikhathi eside, kuze kube yilapho umuntu esethole isikhathi esanele sokululama.
Zama: Ukuzihambela futhi uphumule phakathi kwamasethi
Kulula ukweqa usuka kwesinye isivivinyo uye kokulandelayo lapho ungena ekuhambeni kokujima, kodwa ukuzibambela mathupha nokuthatha ikhefu elincane phakathi kwamasethi kungase kuhambe ibanga elide. Futhi, ukuphuza isiphuzo esifanele ngemva kokujima kungasiza izinto. Ijusi ye-cherry e-tart nayo iyasiza ekwehliseni ukuvuvukala kanye nengcindezi ene-oxidated eholela ekuphathweni kwekhanda elinzima, kusho uMcCall. Iziphuzo ezinjengamanzi kakhukhunathi noma ikhabe zinhle kakhulu.
4. Kungenzeka awulali ngokwanele
Ujwayele ukuba nekhanda elikhulayo lapho ukhathala kakhulu, futhi uma ulale izinga eliphansi ngobusuku obudlule, kweluleka uMcCall. Ukuhumusha: Lowo mkhuba wasebusuku wokuzulazula ku-Instagram nothando lokuzitika nge-Netflix ngaphambi kokulala kufanele uhambe.
Zama: Ukuthola okungenani amahora ayisishiyagalombili izinga lala ubusuku ngabunye
I Lala Foundation incoma ukuthi abantu abadala bathole noma yikuphi ukulala kwamahora ayisikhombisa kuya kwayisishiyagalolunye ngobusuku ngabunye. I-Foundation iphinde ikweluleke ukuthi ulahle zonke izinto zikagesi okungenani imizuzu engama-30 ngaphambi kwesikhathi sakho sokulala ukuze ukuthole lokho. ubuthongo obukhulu lokho kusiza hhayi kuphela ekuphumuzeni umzimba wakho nokwakha imisipha, kodwa kugcina ikhanda elibuhlungu lingekho.
Ithiphu yebhonasi : Uma uyigundane lokujima elishisekayo, kulula ukukushalazela ukuqala kwekhanda elibuhlungu bese ubalulela enkambisweni entsha yokujima osanda kuyithatha. Nokho, ngezinye izikhathi ubuhlungu bekhanda obuphikelelayo bubonisa izimo ezikhona. Uma uthola ukuthi uhlushwa yikhanda elibuhlungu ngaphezu kokujwayelekile, phuthuma kudokotela ngokushesha ngangokunokwenzeka.
