Ungayinciphisa kanjani ivolumu yemisipha ngamaqembu

Impela bakhona abanye benu, asebekhulisile ukunciphisa ivolumu yanoma imuphi umsipha emzimbeni wakho. Into ejwayelekile kakhulu imvamisa emilenzeni.

Kunabesifazane abazalwa benemilenze noma amathanga ebhola lezinyawo, futhi lokhu kwesinye isikhathi akuyona into enhle kubo, futhi bafuna ukubacwenga. Ngokuqeqeshwa, kumayelana nokungaguquguquki, nokuphindaphinda okungamashumi ayisishiyagalombili kuya kwikhulu emisipheni, lowo afuna ukubukeka ethembele.

Lokhu kufanelekile ngoba eyethu Imisipha yakhiwa yimicu yezinhlobo ezimbili: iyashesha futhi ihamba kancane. Imicu esheshayo ibhekene nemisebenzi yesikhathi esifushane edinga amandla amaningi nomzamo, njengokugijima noma ukuphakamisa izinsimbi.

Imicu ehamba kancane zingukuphikisana. Kungafana nomgijimi wejubane nebanga elide. Imicu esheshayo mikhulu, ngakho-ke uma ngokwemvelo unenqwaba yayo, imisipha yakho izoba nkulu.

Kanjani? Isibonelo uma ufuna Nciphisa umthamo wamathole akho, ukuphakamisa izithende, ukuma noma ukuhlala. Ungakhohlwa ukuphumula imizuzu emibili, phakathi kwamaqoqo okuphindaphinda, ukugwema ukukhiqizwa kwe-lactic acid (soreness). Ukuthi uma, imicu ehamba kancane noma isingathekiso somgijimi webanga elide, kudinga intando nokuphindaphinda, uma kungenjalo, akukho ukuzivocavoca okufanelekile.

Elinye icebo ngu ukuncisha umzimba wakho amaprotheni, ngemuva kokuqeqeshwa. Umzimba uzosebenzisa izitolo zamaphrotheni ezizokusiza, wehlise usayizi. Ungaphuza ushukela, njengesiphuzo se-isotonic (i-Gatorade), nama-carbohydrate afana nezinhlamvu, izithelo nemifino, kepha zama ukugwema amaprotheni ngemuva nje kokuqeqeshwa.

Nge: Isithombe sakho


Amazwana, shiya okwakho

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

  1.   i-vale kusho

    Sawubona!
    i-athikili ethokozisayo.
    Unganginikeza uchungechunge lokuzivocavoca ukunciphisa usayizi wemisipha yomhlane ongaphezulu, izinhlangothi zangemuva, izingalo namahlombe?
    ngiyabonga!