Inqubo yokuzivocavoca kufanele iqhubeke njalo, uma ufuna ukunciphisa umzimba futhi uqinise imisipha yakho, kufanele uqale kancane, uhambe ukwandisa kancane ijubane namandla.
Kuzofanela njalo ucabangele umzimba wakho nefomu lakho lomzimba, futhi neminyaka yakho yobudala. Kumele uphendule ngokwanda ngokwamakhono akho futhi ubeke umfutho owengeziwe ekuzivocavoca umzimba ukuze uqhubeke nokunciphisa isisindo futhi ufeze izinhloso zakho. Ukuziqeqesha okunje kuzokusiza ugcine izinga elilinganayo ekuzivocavoca ngakunye.
Kulesi sihloko sifuna ukukutshela ukuthi yini ongayenza ukuze uqhubeke nokuthuthuka ekusebenzeni kwakho ukuze ungami, kulokhu, sizokutshela uchungechunge lwezinto okufanele uzenze futhi ucabange ukuzigcina njalo engqondweni lapho ubhekene nokuqeqeshwa kwakho.
Cabanga njengomgijimi
Ukuthola imiphumela emihle kakhulu, kufanele ucabange njengomgijimi, bahlala bekhulisa amandla abo, isikhathi sokusebenza kwabo nomthwalo. Le ndlela ikhombise ukuthi iyindlela ephumelela kakhulu yokuthi umzimba uqhubeke nokwenza ngcono. Wonke umuntu angazuza ekuqeqesheni ukuhamba ngebhayisikili nasekuvumelaniseni inqubo yokuzivocavoca njalo ezinyangeni ezimbalwa.
Ngokuvamile, lapho uqala ukuqeqeshwa, ungahle ubone izinguquko ezithile ngemuva kokulandela uhlelo oluhlala luhlala phakathi Amaviki angu-6 no-8 wokuhlola izinguquko zomzimba. Lapho uqala, izinguquko zomzimba ezenzekayo ziyizinkomba ozithuthukisayoBayasikhuthaza kakhulu futhi yibona abasisizayo ukuthi siqhubeke nokuba namandla okuqhubeka nokuziqeqesha nezemidlalo.
Ukuma kuyenzeka, noma ngabe ungumsubathi oqeqeshiwe noma umqali, ngakho ungalahli ithemba futhi uqaphele amathiphu ethu wokuthuthukisa ukuqeqeshwa kwakho.
1. Thatha ikhefu lesonto
Yize kubonakala kungenampumelelo, lapho umzimba uphumule kulapho sibona imiphumela. Uma uthatha isonto emidlalweni kodwa unakekele indlela odla ngayo okwamanje, uzobona ukuthi lawo masonto azoba yisinqumo esihle kakhulu.
Uma ungomunye walabo abaya ejimini, Kufanele ucabangele ekuhleleni kwakho, lokho kumisa ukuze umzimba wakho uphumule futhi ukwazi ukululama emihlanganweni elandelayo. Uma ungayiboni intuthuko yakho usuku ngalunye oludlulayo, kuzosho ukuthi uziqeqesha kakhulu futhi awuphumuli.
Ukuphumula kweviki yilokho okudingayo, hlala ukhumbula njalo.
2. Lawula ukusebenzisa kwakho
Kufanele wazi futhi wazi ukuthi uqeqeshani ngaso sonke isikhathi, kungaba yimilenze yosuku olulodwa, ngolunye usuku, izingalo, isibilini ... njll. Kubalulekile ukuthi ubhale phansi izinsimbi, isikhathi, noma ibanga olenzayo uma ugijima ukuze ukwazi ukuhlola yonke inqubekela phambili yakho ngokuhamba kwesikhathi.
Awudingi ukuphatha ipeni nephepha, ungayibhala phansi noma kumakhalekhukhwini wakho noma kunamakhulu ezinhlelo ezizokusiza wenze lokhu.
3. Musa ukuziqeqesha unengcindezi
Ukucindezeleka kuthinta kabi yonke imizimba kanye nendiza yengqondo. Yize kunzima, kufanele sizame ukungaziqeqeshi ngokuxineka, ngoba uma sikwenza ngokukhathazeka noma ngengcindezi, ngeke zikhiqize ngoba ngeke kuveze ukuphakama kwe-cortisol edingeka kakhulu ekuqeqeshweni kwethu.
Okufanelekile uma ucindezelekile ukwenza ezinye izinhlobo zemisebenzi efana ne-yoga, ama-Pilates noma izivivinyo njengokuhamba ngemvelo.
4. Awuthathi amaprotheni amaningi
Siyazi ukuthi kuhle ekusebenzeni kwethu, kepha akudingeki ukuthi sihlukumeze. Ukudla okuphezulu kwale macronutrient kungavimbela inqubekela phambili, kunokuba kuyenyuse. Ngakho-ke singaqinisekisa ukuthi amaprotheni amaningi awawona umphumela ongcono.
Kuyiqiniso ukuthi ukushoda kwamaprotheni akuzuzisi, noma kunjalo, kufanele sikhumbule ukuthi ukuhlukunyezwa kungenza kube nzima emzimbeni wethu ukwamukela, uzoba nengcindezi enkulu emzimbeni ngenxa yamahomoni. ICortisol ibuye ibonakale uma udla ukudla okunamaprotheni amaningi kakhulu, ngakho-ke yehlisa amazinga e-testosterone.
5. Kumele udle amafutha anempilo
Amaprotheni aphezulu namafutha aphansi nama-carbohydrate, kufanele kube yinhlanganisela ye- chaza imisiphaKodwa-ke, akulona iqiniso ngokuphelele, futhi akubathinti bonke abantu ngendlela efanayo.
Akufanele ususe wonke amafutha, ngoba lawo acebile ngama-acid anempilo ayadingeka emzimbeni. Ngaphezu kwalokho, zihlobene namahomoni kanye namazinga aphezulu we-testosterone. Ukudla amafutha kunika umzimba wethu izakhamzimba ezidingekayo ukuze uthuthuke ejimini. PNgakho-ke ungakhohlwa uwoyela womnqumo, ukwatapheya, amaqanda, amantongomane noma amafutha anamafutha avela ezinhlanzini ezinamafutha.
5. Kufanele uthuthukise amakhalori akho
Kufanele ufinyelele inani elincane lama-calories ansuku zonke, kepha, akuwona wonke ama-calories enza emzimbeni wethu ngendlela efanayo, ngakho-ke kufanele wazi ukuthi ungakhetha kanjani ukuthi yikuphi ukudla okuhle kakhulu ukuthola lawo makhalori. Ukudla "kunguwoyela" womzimba wethu, ngakho-ke kufanele ngaso sonke isikhathi unikeze konke okuhle kakhulu.
Bheka nge isazi sokudla, ngakho-ke unganquma ukuthi mangaki ama-calories ngosuku anganconywa kuwe uma ufuna ukuqala ukuqeqeshwa.
6. Inani lezimpinda
Uma unamathele, kufanele futhi ucabangele inani lezimpinda. Lapho senza ukuvivinya umzimba, kuthinteka imicu ehlukene yemisipha lapho uqeqeshwa, kunezigaba eziningana ngokuya ngamandla:
- Phansi: Ukuphindaphinda okungu-4-7
- Amasokisi: Ukuphindaphinda okungu-8-11
- Phezulu: Ukuphindaphinda okungu-12-15.
- Phezulu kakhulu: + kunokuphindaphinda okungu-16.
Kufanele uthuthukise ukuphindaphinda okuningi ngangokunokwenzeka futhi wandise umfutho noma nini lapho ungakwazi.
7. Ukuhleleka kokuzivocavoca umzimba
Uma usebenza ngento ethile elinganiselwe, ungahle ungakwazi ukuguqula izivivinyo, kepha ungahluka ngokulandelana kwalokhu. Okufanele uzame ukugcina ingqondo yakho, imisipha kanye nohlelo lwezinzwa lusebenza ukuze ngaso sonke isikhathi lapho uzoshintsha ukuhleleka kokuzivocavoca umzimba ungakulungele ukukwenza futhi kufanele wenze umzamo omncane.
Uma uvame ukuqala inqubo yakho ngemuva kokuzelula, ngebhodi lomlenze, qala ngalesi sikhathi ngezingalo zakho, shintsha ukuzivocavoca umzimba ngakho-ke uzobona ukuthi umzimba wakho usabela kahle kanjani kulezi zinguquko.
Thatha lawa macebiso njengesiqondisi esincane ukuze ukwazi ukuthuthuka ekusebenzeni kwakho futhi ube nokuziphendukela kwemvelo okukhulu ngaphandle kokuma noma kunini.