Isiqhelo sokuzilolonga kufuneka sihlale siqhubela phambili, ukuba ufuna ukunciphisa umzimba kwaye womeleze izihlunu zakho, kufuneka uqale kancinci, kwaye uhambe ngokuthe ngcembe ukwandisa isantya kunye namandla.
Uya kuhlala kufuneka uthathele ingqalelo umzimba wakho kunye nefom yakho yomzimba, kwaye kunjalo ubudala bakho. Kuya kufuneka uphendule ngokwanda ngokobuchule bakho kwaye ubeke uxinzelelo ngakumbi kwimithambo yakho ukuze uqhubeke ukunciphisa umzimba kunye nokufezekisa iinjongo zakho. Uqeqesho olunje luyakunceda ugcine inqanaba elifanelekileyo kulo lonke ixesha lokuzilolonga.
Kule nqaku sifuna ukukuxelela into onokuyenza ukuze uqhubeke nokuphucula uqeqesho lwakho ukuze ungahlali, ngenxa yoku, siza kukuxelela uthotho lwezinto ekufuneka uzenzile kwaye ucinge ukuhlala uzigcina engqondweni xa ujongene noqeqesho lwakho.
Cinga njengembaleki
Ukufezekisa iziphumo ezilungileyo, kufuneka ucinge njengomdlali, zihlala zisonyusa ubungakanani bazo, ixesha lokuzilolonga kunye nomthwalo. Le ndlela ingqineke iyindlela eyimpumelelo kakhulu emzimbeni ukuze uhlale uphucula. Wonke umntu unokuxhamla kuqeqesho lokuhamba ngebhayisikile kunye nokuziqhelanisa nokuzilolonga rhoqo kwiinyanga ezimbalwa.
Ngokubanzi, xa uqala uqeqesho, unokuqaphela utshintsho emva kokulandela isicwangciso esihlala sihleli phakathi komndilili Iiveki ezi-6 ne-8 zokuvavanya utshintsho olwenzekayo emzimbeni. Xa uqala ukuphuma, utshintsho olwenzekayo emzimbeni zizalathi oziphuculayoZiyakhuthaza kwaye ziyasinceda ukuba siqhubeke sinamandla okuqhubeka noqeqesho kunye nemidlalo.
Ukuma kuyenzeka, nokuba ungumbaleki oqeqeshiweyo okanye usaqala, ke musa ukuphelelwa lithemba kwaye uqaphele iingcebiso zethu zokuphucula uqeqesho lwakho.
1. Thatha iveki
Nangona kubonakala ngathi akunampembelelo, xa umzimba uphumle kuxa sibona iziphumo. Ukuba uthatha iveki kwezemidlalo kodwa ukhathalele ukutya okwangoku, uya kubona ukuba ezo veki ziya kuba sisigqibo esihle kakhulu.
Ukuba ungomnye wabo baya ejimini, Kuya kufuneka uthathele ingqalelo ekucwangciseni kwakho, uyeke ukuze umzimba uphumle kwaye ubuye kwakhona kwiiseshoni ezilandelayo. Ukuba awuyiboni inkqubela phambili yakho ngosuku ngalunye oludlulayo, kuya kuthetha ukuba uqeqesha kakhulu kwaye awuphumli.
Iveki yile nto uyifunayo, soloko uyigcina engqondweni.
2. Lawula ukusebenza kwakho
Kuya kufuneka uyazi kwaye wazi ntoni uqeqesho ngalo lonke ixesha, nokuba lolunye usuku imilenze, ngolunye usuku, iingalo, umzimba ... Kubalulekile ukuba ubhale phantsi ubunzima, ixesha, okanye umgama owenzayo ukuba uyabaleka ukuze ukwazi ukuvavanya yonke inkqubela phambili yakho ngokuhamba kwexesha.
Akunyanzelekanga ukuba uphathe usiba nephepha, ungayibhala phantsi okanye kwiselfowuni yakho okanye kukho amakhulu ezicelo eziza kukunceda wenze oku.
3. Musa ukuziqeqesha ngoxinzelelo
Uxinzelelo luchaphazela kakubi imeko yomzimba iphela kunye nenqwelomoya. Nangona kunzima, kufuneka sizame ukungaziqeqeshi ngoxinzelelo, kuba ukuba sikwenza ngoxinzelelo okanye uxinzelelo, azizukuvelisa kuba akuyi kubakho kunyuka kwe-cortisol efunekayo kuqeqesho lwethu.
Eyona nto ifanelekileyo ukuba uxinezelekile kukwenza ezinye iintlobo zemisebenzi efana neyoga, iipilates okanye imithambo enjengokuhamba kwindalo.
4. Awuthathi protein ingako
Siyazi ukuba kulungile ekusebenzeni kwethu, nangona kunjalo, akufuneki ukuba sisebenzise gwenxa. Ukuba nokutya okuphezulu kwale macronutrient kunokuthintela inkqubela phambili, kunokuba kuyonyuse. Ke sinokuqinisekisa ukuba iprotheyini engaphezulu ayisiba sisiphumo esihle.
Kuyinyani ukuba ukusilela kweeprotein akuloncedo, nangona kunjalo, kufuneka sikhumbule ukuba ukuxhatshazwa kunokwenza ukuba kubenzima emzimbeni wethu, uya kuba noxinzelelo olukhulu emzimbeni ngenxa yehomoni. ICortisol ikwabonakala xa usitya ukutya okuninzi okuneprotein eninzi, ke inokuhlisa amanqanaba e testosterone.
5. Kufuneka utye amafutha asempilweni
Iiprotheyini eziphezulu kunye namafutha asezantsi kunye nee-carbohydrate, Imelwe ukuba indibaniselwano ye Chaza umsiphaNangona kunjalo, ayiyonyani ngokupheleleyo, kwaye ayichaphazeli bonke abantu ngendlela efanayo.
Akufanele ulahle onke amanqatha, kuba lawo atyebileyo kumanqatha asempilweni ayimfuneko emzimbeni. Ukongeza, zinxulumene nehomoni kunye namanqanaba aphezulu e testosterone. Ukutya amanqatha kunika umzimba wethu izakhamzimba eziyimfuneko ukuqhubela phambili ejimini. IpheUngalibali ioyile ye-olive, iiavokhado, amaqanda, amandongomane okanye iiasidi ezinamafutha ezivela kwintlanzi enamafutha.
5. Kufuneka uphucule iikhalori zakho
Kuya kufuneka ufikelele kwinani elincinci leekhalori zemihla ngemihla, nangona kunjalo, ayizizo zonke iikhalori ezisebenza emzimbeni wethu ngendlela efanayo, ke kuya kufuneka uyazi ukuba zeziphi iindlela zokutya ezifanelekileyo ukufumana ezi calories. Ukutya "ngamafutha" emizimbeni yethu, ke kuya kufuneka usoloko unika konke okusemandleni akho
Jonga eyakho isondlo, ke unokumisela ukuba zingaphi iikhalori ngosuku ezinokucetyiswa kwimeko yakho xa ufuna ukuqala uqeqesho.
6. Inani lokuphindaphindwa
Ukuba unamathele, kuya kufuneka uthathele ingqalelo inani lokuphindaphinda. Xa sisenza umthambo, imicu eyahlukeneyo yemisipha iyachaphazeleka xa uqeqesho, kukho amabakala aliqela ngokuxhomekeke kubunzulu:
- Phantsi: 4-7 ukuphinda
- Iikawusi: 8-11 ukuphinda
- Phezulu: 12-15 ukuphindaphinda.
- Phezulu kakhulu: + kunophindaphindo ezili-16.
Kuya kufuneka uphuhlise ukuphindaphinda okuninzi kangangoko kwaye wandise amandla xa unakho.
7. Ukulandelelana kwemithambo
Ukuba usebenza ngezinto ezinomda othile, awunakukwazi ukutshintsha umthambo, kodwa ungohluka ngokulandelelana kwezi. Into ekufuneka uyizamile kukugcina ingqondo yakho, izihlunu kunye nenkqubo yemithambo-luvo isebenza ukuze ngalo lonke ixesha usiya kutshintsha ukulandelelana kwemithambo umzimba awukulungelanga ukuyenza kwaye kufuneka wenze umzamo omncinci.
Ukuba uhlala uqala inkqubo yakho emva kokuzolula, ngebhodi yomlenze, qala ngeli xesha ngengalo zakho, yenza umthambo ngokwahlukeneyo kwaye ke uyakujonga ukuba umzimba wakho uphendula njani kolu tshintsho.
Thatha la macebiso njengesikhokelo esincinci ukuze ube nakho ukuphucula ukusebenza kwakho kwaye ube nokudaleka okukhulu ngaphandle kokuma nangaliphi na ixesha.