Ukuba ufuna ukuhlala usempilweni, uphucule ukusebenza kwakho, kwaye uthintele ukwenzakala, ukubuyiswa koqeqesho yinxalenye ebalulekileyo yendlela yakho yokuqina.
Uninzi lweenzuzo zokuzilolonga, ezifana nokunyuka kwamandla, ubuninzi bemisipha eyongeziweyo, kunye ne-toning, zenzeka ngeentsuku zokuphumla, kungekhona kwindawo yokuzivocavoca.
Ukuqeqesha kanzima kodwa ukutyeshela inkqubo yokubuyisela kuyimpazamo eqhelekileyo eyenziwa ngabaqalayo kunye nabadlali abaphambili ngokufanayo. Ukuphumla kwakho kunye neendlela zokubuyisela kwakhona zichaphazela inkqubela yakho kunye nokusebenza kwakho kwaye kunokukuvumela ukuba usebenzise ngokufanelekileyo nangokufanelekileyo.
Kweli nqaku, uya kufunda indlela yokulinganisa ibhalansi elungileyo phakathi kokusebenza komzimba kunye nexesha lokubuyisela iziphumo ezichanekileyo, kunye neengcebiso eziphezulu zokuphucula ukuchacha kwakho.
Isiqulatho
Yintoni ukubuyisela uqeqesho?
Uxinzelelo loqeqesho alwanelanga ukwenza ube namandla okanye ulungele ngokwakho. Uqeqesho olunzulu kuphela sisiqalo senkqubo ephucula ukusebenza kwakho ngokomzimba.
Umthambo luhlobo loxinzelelo olulawulwayo. Xa ubeka umzimba wakho kuxinzelelo, inkqubo yohlengahlengiso lwebhayoloji iyenzeka. Njengoko uchacha kwimithambo nganye, ukomelela kwakho kuphucula kancinci.
Iingcali zenzululwazi kunye nabaqeqeshi babiza le nkqubo ngokuthi ngumjikelo wembuyekezo ephezulu, umjikelo wokuziqhelanisa noxinzelelo, okanye umjikelo wokubuyisela uxinzelelo.
Inkqubela phambili yokwenyani yokusebenza kwakho kwenzeka ngexesha lokuphumla kunye nokuchacha, xa umzimba wakho ulungisa izihlunu zakho kwaye uwulungiselele omnye umjikelo wokuzilolonga.
Kutheni kufuneka uphinde ululame ekusebenzeni nzima
Ukubuyisela emva kokuzivocavoca kubalulekile kumzimba wakho ukwakha amandla kunye nokulungisa umonakalo kwimisipha, imisipha kunye nemigqa. Okukhona uziqeqesha, kokukhona iimfuno zakho zokuchacha zinkulu.
Ngokuqhelekileyo, iqela le-muscle lidinga malunga ne-24 kwiiyure ze-48 zokuphumla ukulungisa nokwakha kwakhona emva kweseshoni yoqeqesho. Ukuba inkqubo yakho yokwenza umthambo ibandakanya ukuphakama kwesandi okanye ukuqina, kunokuthatha ixesha elide.
Kodwa ukubuyiswa kwemisipha yakho ayisiyiyo kuphela into echaphazelekayo kuqeqesho lwakho.
Ukuzivocavoca umzimba kukwachaphazela inkqubo yakho ye-nervous central, iihomoni, kunye ne-immune system; Yiyo loo nto umthambo ogqithisileyo odityaniswe nokungonelanga ukuchacha kunokuba yingozi kwimpilo yakho iyonke, hayi nje ukusebenza kwakho.
Ngaba uyaziqeqesha ngokugqithisileyo?
Ukuba awugxininisi ekubuyiseleni, kukho ithuba elihle lokuba uphumelele kumzila wokuziqeqesha ngokugqithisileyo.
Ukuzilolonga ngokugqithisileyo kubhekisa kwiziphumo zengqondo, zomzimba, kunye neemvakalelo zokuzilolonga kakhulu ngaphandle kokuphumla ngokwaneleyo kunye nokuchacha.
Ngexesha lokuzilolonga ngokugqithisileyo, umthamo omninzi wokuzilolonga okanye ukuqina okudityaniswa nokungonelanga kokuchacha kuyonakalisa indlela osebenza ngayo ixesha elide kunokuba uphile qete.
Nantsi into omawuyijonge xa ukrokrela ukuba unokuziqeqesha ngokugqithisileyo:
- Ukuncitshiswa komsebenzi.
- Ukuzilolonga kubonakala kunzima ngokungaqhelekanga.
- Iintlungu ezigqithisileyo.
- Ukungabi nesidlo
- Ukudinwa.
- iingxaki zengqondo
- Ukungalali kakuhle.
- Isifo.
- ukwenzakala.
Ukuba uziqeqeshe kakhulu, kufuneka ulungise ingxaki ukuze ufezekise iinjongo zakho zempilo.
Ukuzilolonga ngokugqithisileyo akubangelwa kukuzilolonga ngokugqithisileyo; kubangelwa kukuzilolonga ngamandla kwaye ukungahoyi uqeqesho lokubuyisela.
Iindlela ezi-7 eziBaselwe kwiSayensi yokuBuyisa kwiMisebenzi yakho
Ukuchacha ngokufanelekileyo kuqala kwindlela ocinga ngayo. Okukhona uziqeqesha, kokukhona kufuneka ugxininise ukubuyisela kwakhona kuhambo lwakho lokufaneleka.
Ukuba uyasebenza ngokwemvelo okanye unotyekelo lokufuna ukugqibelela, khumbula ukuba ekugqibeleni uya kuba namandla, ulunge ngakumbi, kwaye ube nempilo ngokugxila ekuphumleni nakwezinye iindlela ezikrelekrele zokubuyisela.
#1: Phumla ngendlela eyiyo
Ngamanye amaxesha ukuphumla kuyinkqubo yokungenzi nto, kodwa ukuze uhlaziyeke ngokufanelekileyo, kufuneka uphumle ngendlela efanelekileyo. Ixesha lokuphumla kuqeqesho, iindlela zokulawula uxinzelelo, kunye nokulala ngokwaneleyo kuyafuneka ukuze ululame xa usenza umthambo.
Kunokuba usebenze yonke imihla, cwangcisa ubuncinane usuku olunye okanye ezimbini zokuphumla ngokupheleleyo veki nganye.
Ngamanye amaxesha ukuthatha ikhefu kuphela kwendlela umzimba wakho onokubuyela ngayo kwimisebenzi yomzimba, ngakumbi ukuba uziqeqesha kanzima. Nabadlali be-elite bayaxhamla kwixesha lokukhululeka.
Ukuba uziva udiniwe okanye udiniwe, iveki yokuphumla kwindlela yakho yesiqhelo ingayimfuneko ukuvumela umzimba wakho ukuba uqalise; iya kuba namandla, oko kuqinisekisiwe.
#2: Nqanda Uxinzelelo
Uxinzelelo olugqithisileyo ebomini bakho lunokuba yingxaki enkulu ekubuyiseleni kwakho. Zama ukunciphisa uxinzelelo lobomi ukuba uziqeqesha nzima.
Unokusebenzisa iindlela zokulawula uxinzelelo njengokuphefumla nzulu, ukucamngca ngengqondo, kunye neyoga ukuya ukunciphisa amanqanaba akho e-cortisol kwaye uphucule ukuchacha kwakho. Umgangatho ophantsi okanye ubungakanani bokulala bukwanguxinzelelo olukhulu emzimbeni wakho. Abantu abaninzi "balawula” Ngokulala iiyure ezintandathu okanye ngaphantsi ebusuku, kodwa ukuba wenza umthambo rhoqo, jonga ukulala iiyure ezisibhozo ukuya kwezili-XNUMX busuku ngabunye.
Ukungabikho kokulala kuchaphazela kakubi imeko yakho yomzimba, kodwa i-naps, ixesha elide lokulala kunye ezona ndlela zintle zokulala zingaphucula ukusebenza kwakho.
#3: Isicwangciso soBuyiselo esiSebenzayo
Ukuchacha okusebenzayo ngumsebenzi ophantsi wokuqina okunceda ukuba ubuyele kuqeqesho. Unokucwangcisa ukubuyisela okusebenzayo emva kweeseshoni zoqeqesho okanye ngeentsuku zokuphumla.
Unokwenza ukuhamba, i-yoga, umthambo we-aerobic olula, uqeqesho olulula lokuxhathisa, ukuzivocavoca ukuhamba, ukuqengqeleka kwamagwebu, okanye ukupholisa emva kokuzivocavoca njengokuchacha okusebenzayo.
Ukunciphisa umvandedwa kunye nokuphucula ukupheliswa komthambo wemveliso, ufuna ukujolisa kwiqela elinye lezihlunu esiligqibileyo ukuzilolonga.
Una inzuzo recovery esebenzayo kukuba yehlisa amanqanaba akho e-insulin kwaye yonyusa ukutshisa kwamafutha xa kuthelekiswa nokuphumla okungapheliyo [ * ].
Kodwa khumbula ukuba umthambo oqinileyo awubali njengokubuyisela okusebenzayo, kwaye kufuneka uthabathe usuku okanye ezimbini zokuphumla okupheleleyo ngeveki nganye ukuze ufumane ukuchacha ngokupheleleyo ekusebenzeni kwakho.
#4: Qeqesha ngobuchule, hayi nzima
Xa kuziwa kuqeqesho, uyilo lwenkqubo elumkileyo luhlala luphumelela ngaphezulu kokuqina. Ungaziqeqesha ngobukrelekrele ngokucwangcisa ixesha lokuzilolonga kunye download amaxesha ngamaxesha.
I-Periodization sisicwangciso sokucwangcisa iindlela zakho zoqeqesho, umthamo, kunye nokuqina ngokuhamba kwexesha ngendlela ehambelana neenjongo zakho zexesha elide.
Xa ucwangcisa izicwangciso zakho zoqeqesho, uya kugxila ekuphuhliseni iimpawu ezimbalwa zomzimba ngexesha, eziphucula iziphumo zakho.
Xa kuthelekiswa nokuphakamisa umthambo onzima rhoqo, veki nganye, kangangeenyanga eziphelayo, ixesha lokuzilolonga likwenza womelele ngokuvumela umzimba wakho ukuba uhlaziyeke ngcono kwaye uqhelane neshedyuli yakho yoqeqesho.
uqeqesho periodization
Ngelixa kukho iindidi ezininzi zeperiodization (yemveli okanye imigca, ibhloko, i-conjugate, kunye ne-wave), zonke zibandakanya ukucwangcisa iiveki ezine ukuya kwezili-16 kwangaphambili, kunye nokunyusa umthamo okanye ukuqina kokuqina okungcono.
Umzekelo, ukuba ufuna ukwenza ngcono kwi-squats yakho, ungasebenzisa i-wave periodization iiveki ezisibhozo okanye ngaphezulu kumhla womzimba osezantsi:
- Iveki 1: Zifudumeze, emva koko wenze iiseti ezi-3 ze-squats ezi-8 (ubunzima obuphakathi).
- Iveki yesi-2: Zifudumeze, emva koko wenze iiseti ezi-3 ze-squats ezi-5 (ubunzima obunzima).
- Iveki yesi-3: Zifudumeze, emva koko wenze iiseti ezi-5 ze-squats ezi-3 (nobunzima obuninzi).
- Iveki yesi-4: Ukufudumala, emva koko wenze iiseti ezi-3 ze-10-15 squats (ukhuphe ubunzima obulula).
Inyanga yesibini yoqeqesho lwe-squat iya kufana nenkqubo yenyanga yokuqala, kunye nenani elifanayo leesethi kunye ne-reps, kodwa kunye nobunzima obongezelelweyo kwimihla "ephakathi," "enzima" kunye "nobunzima".
Nokuba usebenzisa iperiodization okanye hayi, ukukhuphela kunokukunceda uphephe ukuziqeqesha. Ukothula lixesha elicwangcisiweyo, ngokuqhelekileyo iveki, apho ubukhulu, umthamo, okanye zombini ziyancipha.
Ukuba uphakamisa izisindo, unokwenza inani elifanayo le-reps kunye nobunzima obuncitshisiweyo, usike i-reps kwisiqingatha kwaye ubambe ubunzima obufanayo, okanye zombini.
Ngemisebenzi yokunyamezela, unokunciphisa umgama wakho, ucothise isantya sakho, okanye ukhethe indibaniselwano.
Bandakanya iveki egungxulwayo kanye rhoqo kwiiveki ezi-4 ukuya kwezili-12 kwaye uyakubona ukusebenza kwakho kusiba phezulu njengoko uphuculo lokufumana kwakhona.
#5: Mamela umzimba wakho
Ukumamela umzimba wakho kubalulekile ukuze ululame kwimithambo kwaye uphucule imeko yakho yomzimba. Ukuba ubeke ingqalelo, umzimba wakho uya kukuxelela phantse yonke into oyifunayo malunga nokulinganisela okufanelekileyo phakathi komsebenzi kunye nokuphumla.
Ukuba uziva udiniwe, ubuhlungu, okanye uqaphele ukuba ukusebenza kwakho kubonakala kunzima, lixesha lokubeka phambili ukuchacha kwakho, okanye uthathe iintsuku ezimbalwa okanye iveki ukuphumla.
Ngakolunye uhlangothi, ukuba uziva unamandla, unamandla, kwaye ukhuthazwa ukuba uqeqeshe, umzimba wakho ukunika ukukhanya okuluhlaza ukwandisa amandla.
Thatha ixesha lokumamela izingqi zomzimba wakho kwaye iya kukuvuza ngeziphumo ezizezona zilungileyo.
#6: Yongeza ukolulwa
Ukolula kunokukunceda uphumle, unciphise ubuhlungu bakho, kwaye ukhawulezise ukuchacha kwakho emva kokusebenza.
Ukwelula okuphantsi kwe-static (into abantu abaninzi abacinga ngayo xa becinga ukolula) emva kokuzivocavoca kwandisa umsebenzi wenkqubo yakho ye-nervous parasympathetic, kukunceda ufikelele kwimo yokuphumla.
Unokunciphisa ukuqaqamba kwemisipha kunye nokunciphisa ukuvuvukala kwimisipha emva kokuzivocavoca.
Nangona kunjalo, ukolula okumileyo okwethutyana kunciphisa ukusebenza kwakho okuqhumayo, ngoko ke ungayisebenzisi phambi kokuba wenze umthambo njengokubaleka okanye ukuzilolonga ngamandla.
Ukolula okunamandla, olunye uhlobo lokolula olubandakanya ukushukuma kwamalungu ngoluhlu lwentshukumo, ibonelela ngeenzuzo ezifanayo nezolula ngaphandle kokuchaphazela kakubi ukusebenza kwakho.
Yenza iziluleko eziguqukayo ngaphambi okanye emva kokusebenza kwakho ukunceda ukukhusela ukulimala, ukuphucula ukusebenza, kunye nokukhawulezisa ukuchacha kwakho.
#7: Qwalasela iimasaji njengokhetho
Ukuphulula umzimba kukwayindlela entle yokunyanga iintlungu zemisipha, ukunciphisa ukudumba, kunye nokwandisa ukuchacha kwakho. Zininzi izifundo ezixhasa oku. Nazi ezi-4 zazo: isifundo 1, isifundo 2, isifundo 3, isifundo 4.
Ukufumana iziphumo ezingcono, ndwendwela i-massage therapist esebenza neimbaleki kwaye inikezela ngeemasaji zezemidlalo. Ungabelana ngeendlela zakho zoqeqesho kunye neenjongo kunye nabo kwaye ucele indlela yomntu ngamnye.
Iindaba ezimnandi ukuba awufuni ukuchitha kwiimasaji zeveki: Uphando lubonisa ukuba uhlobo lokuziphulula olubizwa ngokuba Ukukhululwa kwe-myofascial (SMR) kunokusebenza ngakumbi kunokolula okumileyo, ukolula okuguquguqukayo y massage ezemidlalo ukuphucula ukuhamba kwakho. ukukhulula ubuhlungu bemisipha kwaye ukhawuleze ukuchacha kwakho.
Ungasebenzisa i-SMR ngaphambi okanye emva kokuzivocavoca, okanye ngeentsuku zokuphumla. I-SMR ikuvumela ukuba ugxile kwizihlunu ezibuhlungu kwaye "ukukhululwa” uxinezeleko ngesantya sakho.
Ngombulelo kwiziphumo ezimangalisayo zoncwadi oluphononongwe ngoontanga, unokukhetha kwiintlobo ngeentlobo zezixhobo kunye nezixhobo ezenzelwe i-SMR. Ukuba awukhange uzame i-SMR okwangoku, i-foam roller engabizi kunye nebhola yentenetya okanye ibhola ye-lacrosse ziindlela ezilungileyo zokuqala.
Khumbula: Akunyanzelekanga ukuba uzibekele umda kwisitayile esinye sokuzolula okanye sokuphulula-uvavanyo, xuba kwaye utshatise ukuze ufunde oko kusebenza kakuhle kumzimba wakho.
Inkxaso yesondlo sokubuyisela uqeqesho
Ukutya yinto ekrwada efunwa ngumzimba wakho ukwenza amafutha kunye nokulungiswa kwasemva kokuzilolonga. Kunye nokuphumla nokuphumla, udinga isondlo esifanelekileyo ukuze ukwandise ukuchacha kwakho.
Isondlo sangaphambi kokuzilolonga
Ngeentsuku oziqeqeshayo, thelekisa ukutya kwakho kunye nomthamo kunye nokuqina komthambo wakho.
Ukuba ulandela ukutya kwe-ketogenic, kufuneka utye amafutha amaninzi ngeentsuku ozenzayo. Landela ukutya okutyebileyo kwe-ketogenic kumafutha aphilileyo inokukunceda ukuba ululame ngokunciphisa ukudumba kunye nokuvumela umzimba wakho ukuba usebenzise amanqatha ukwenza ifutha.
Ukuba awukatyebi kodwa uziqeqesha ngamandla, ungasebenzisa iiketoni zangaphandle ukuphucula ukusebenza kwakho kunye nokubuyisela ngaphandle kokushiya ukutya kwakho kwe-keto.
Ukuzila ukutya okungapheliyo isebenza kakuhle kwiinjongo ezinjengokuncipha kobunzima, kwaye kulungile kukukhanya ukuya kumodareyitha umsebenzi we-aerobic, kodwa uqeqesho ngelixa uzile ukutya ayingombono olungileyo ukuba uzama ukutyhala imida. Ukuba uphakamisa iintsimbi okanye wenza umthambo omninzi, kuyacetyiswa ukuba utye isidlo esinye okanye ezibini phambi koqeqesho.
Isondlo sasemva kokusebenza
Ukutya emva koqeqesho kuvumela umzimba wakho ukuba uhlaziyeke ngelixa uphumla. Kodwa eyona nto uyityayo ibalulekile.
Qinisekisa ukuba usebenzisa iprotheyini eyaneleyo ngeentsuku zoqeqesho. Ii-amino acids kwiprotheyini ziyimfuneko ukuze umzimba wakho wakhe izihlunu kunye nokulungisa umonakalo owenziwe kukuzilolonga.
Uphando lubonisa ukuba ukutya malunga ne-1,6 ukuya kwi-2 grams yeprotheyini nganye ngekhilogram yobunzima bomzimba (i-120 ukuya kwi-150 yeegram zeprotheni kumntu we-70 kg) ngosuku. inokuphucula amandla akho, yandise ukusebenza kwakho kwaye iphucule ukuchacha kwakho.
Yitya isidlo esikhulu esineprotheyini enye ukuya kwiiyure ezimbini emva kokuba ugqibile ukuzilolonga, ngakumbi ukuba uphakamisa iintsimbi. Ukubeka ixesha lokuthatha kwakho iprotheni ngale ndlela kuphucula ukuhlanganiswa kweprotheyini yemisipha kwaye kukhawulezise ukuchacha kwakho njengoko ezi zifundo zi-3 zibonisa: isifundo 1, isifundo 2 y isifundo 3.
Unokuba nesiselo seprotein esezantsi ukuba usendleleni okanye ufuna ukonyusa iproteni yakho emva kokuzilolonga.
Izibonelelo
Ungasebenzisa izongezo zesondlo ukwandisa inkqubo yokulungisa, ukunciphisa ukuvuvukala kunye neentlungu, kunye nokuphucula ukusebenza kwakho.
Ezona zongezo zingcono zokuchacha zezi:
- Izongezelelo ze-amino acid (ezifana neprotheyini ye-whey kunye nee-amino acids ezithile).
- Izityalo ezichasene ne-anti-inflammatory phytonutrient supplements.
- I-Adaptogens kunye nezinye izongezo ezinciphisa i-cortisol emzimbeni wakho.
Ii-amino acid
I-amino acids inokuphucula ukubuyiswa kwemisipha kunye nokusebenza komzimba ngexesha kunye nasemva kokuzivocavoca. Uqeqesho olunzima luphelisa iglutamine, i-amino acid eyimfuneko ngokwemeko.
Ukongezwa malunga ne-0.28 grams ye-glutamine ngekg ubunzima bomzimba (i-19.5 grams kumntu we-70 kg) emva koqeqesho ukunciphisa ukuvuvukala kunye nentlungu kunye nokubuyisela ngokukhawuleza.
Thatha i-branched chain amino acids (BCAAs) phambi koqeqesho ngokunjalo inokuphucula ukuchacha kwakho kwaye inciphise ukuqaqamba kwemisipha. Injongo yokuthatha malunga ne-0.08 grams ye-BCAAs ngekhilogram yobunzima bomzimba (i-6 grams ye-BCAAs kumntu we-70kg) ngaphambi koqeqesho.
imifuno echasayo
I-powder eyomileyo ye-ginger inokuba nemiphumo yokuchasana nokuvuvukala emzimbeni wakho, ukunciphisa intlungu kunye nokuphucula ukubuyiswa kwakho emva kokusebenza njengoko kubonwe kwezi zifundo ze-3: isifundo 1, isifundo 2, isifundo 3. Ukuthatha inzuzo yeziphumo ze-ginger ezichasayo, sebenzisa i-2 ukuya kwi-4 grams ye-ginger eyomileyo, enomgubo imihla ngemihla.
Yongeza nge-3 grams ngosuku i-sinamon powder eyomileyo inefuthe elifanayo lokuthatha ijinja.
imifuno adaptogenic
Herbal adaptogen izongezo ezifana rhodiola rosea, ashwagandha, iginkgo biloba kunye ne-echinacea inokunyusa ukunyamezela uxinzelelo kunye nokunciphisa umonakalo wemisipha kunye nokukhathala emva kokuzivocavoca okukhulu.
Phosphatidylserine, isongezelelo sephospholipid, yehlisa amanqanaba akho e-cortisol, iphucula impendulo yakho yoxinzelelo, kwaye iphucula ukusebenza kwakho kunye nokuchacha ngexesha nasemva kokuzivocavoca okukhulu. Ngeziphumo ezilungileyo, thatha i-600-800 milligrams ye-phosphatidylserine ngosuku kwiidosi ezahluliweyo.
Ngaba ukutya kwe-Keto kunceda ekubuyiseleni emva kokusebenza kunye nobuhlungu?
Abanye ukulibaziseka kwe-muscle soreness (DOMS) kuqhelekile, kodwa ngokuqhelekileyo kuhamba ngosuku okanye ezimbini.
Ukuba uziva iintlungu ezininzi emva kokuzivocavoca, umzimba wakho unokukuthumela umyalezo. Ubuhlungu obusemva kokusebenza bungenzeka ngenxa yokuqalisa inkqubo entsha yoqeqesho, umthamo woqeqesho olugqithisileyo okanye ukuqina, ukuchacha ngokwaneleyo, okanye iiprotheyini ezinganeleyo okanye iikhalori.
Ukutya kwe-keto akunakwenzeka ukuba kucothise ukuchacha kwakho okanye kwandise intlungu yakho, ngaphandle komnye: ukuba umtsha kwi keto, Usenokungaqhelani namanqatha okwangoku, ngoko cinga ukunciphisa okwethutyana ukuqina koqeqesho ngelixa utshintshela kwi-keto.
I-exogenous ketone supplement inokukunceda ukuba uchache njengoko uqhela ukuba yi-keto.
Ngaba unokwenza ukutya kwe-ketogenic sebenza ngoqeqesho oludlayo iiprotheyini ezininzi kunye namafutha ngeentsuku ozenzayo. Intlawulo kukuba i-keto iya kukunceda ukuba ululame, unciphise ukuvuvukala, kwaye uvumele umzimba wakho ukuba utshise amanqatha amaninzi.
Uphononongo lubonisa ukuba ukutya kwe-keto kunoluhlu olubanzi lweenzuzo ekusebenzeni, ukukhathala, kunye neminye imiba yokuzilolonga. Imiphumo yokutya kwe-ketogenic iyahluka kuxhomekeke ekubeni uthatha inxaxheba kwizinto eziqhumayo okanye zamandla, imidlalo yokunyamezela, okanye imidlalo yeqela.
Ukuba wenza imisebenzi ye-anaerobic efana ne-sprinting okanye uqeqesho lwamandla, unako amava okuhla kwexesha elifutshane ekusebenzeni xa uqala ukutya kwakho kwe-ketogenic. Nangona kunjalo, ukukhawulela i-carbohydrates akubonakali kunempembelelo kwiintlungu, ngoko ke ukuba uziva ubuhlungu, akukho sizathu esihle sokutya ukutya kwe-carbohydrate.
Ukutya ukutya okuphantsi kwe-carb ketogenic kunciphisa ukuvuvukala kwimisipha emva koqeqesho lokuxhathisa xa kuthelekiswa nokutya okuphezulu kwe-carbohydrate. Ziindaba ezimnandi ezo zokuchacha kwakho, ukusebenza, kunye nempilo yexesha elide.
Enye indlela yokutya ketogenic i-carb ephantsi kakhulu inokunceda izihlunu zakho zibuyele umonakalo kukunyusa amanqanaba e-hormone yokukhula.
I-Ketones (eyenziwe ngexesha le-ketosis) kunye ne-ketone supplements zinceda ukunciphisa amanqanaba ammonia, i-byproduct yokusebenza ngokomzimba, kwigazi kunye nezihlunu. I-ammonia inxulunyaniswa nokuqaqamba kwemisipha kunye nokukhathala, ngoko ke ukunciphisa kuyanceda ukubuyiswa kwakho kunye nokusebenza.
Iiketoni zangaphandle zikwabonelela umzimba wakho ngenye imithombo yamafutha leyo keto diet friendly. Ukunciphisa ukuphuka kweprotheyini ye-muscle kunye nokuphucula ezinye iimpawu zokubuyisela, ngakumbi ukuba uqeqesha ngamandla.
Kubadlali bezemidlalo apho ungquzulwano lunokuthi lwenzeke, ukutya kwe-ketogenic kunokunceda ukunciphisa imiphumo emibi yokulimala kwengqondo (TBIs), ebizwa ngokuba yi-concussions.
I-Keto ayichaphazeli ukusebenza komthambo we-aerobic. Ubungqina kwiimpuku nakubantu bucebisa oko izidlo ze ketogenic unakho ukuthintela ukukhathala kunye nokukhuthaza ukubuyiswa kwimidlalo yokunyamezela.
Kuphononongo lweembaleki zokunyamezela, Isidlo se-ketogenic seeveki ezilishumi sabavumela ukuba balahle amanqatha angafunekiyo, bakhawulezise ukubuyiswa kwabo, kunye nokuphucula umgangatho wesikhumba kunye nengqondo yokuphila kakuhle.
Umgca ongezantsi: Ukuchacha kuMthambo wokuSebenza ngcono
Ukuba ufuna ngokwenene umsebenzi wakho onzima uhlawule, lixesha lokubeka phambili ukubuyiswa.
Ngelixa ukuqeqeshwa kanzima yonke imihla kunokubonakala ngathi yingcinga eqaqambileyo kwi-avareji ye-gym rat, abadlali be-elite bayazi ukuba ukuchacha lixesha apho inkqubela yenzeka ngokwenene.
Ukuthatha ixesha elaneleyo, ukunciphisa uxinzelelo, kunye nokuphulaphula umzimba wakho zizinto ezibalulekileyo zokwakha zokubuyisela, kodwa ukuzolula kunye nokuphulula kunokukunika ukunyusa okunenzuzo kakhulu.
Xa kuziwa ekudleni kwakho, isondlo sangaphambili kunye nasemva kokusebenza kubalulekile ukuvumela umzimba wakho ukuba uzilungise, okuya kuphucula ukubuyiswa kwakho kunye nokusebenza ngokubanzi. Izongezo zinokudlala indima, kodwa aziyiyo indawo yendlela eqinileyo yokutya.
Njengoko ulungelelanisa umsebenzi wakho kunye namaxesha afanelekileyo okubuyisela kunye namanye amanyathelo, uya kuthatha umsebenzi wakho womzimba ukuya kwinqanaba elitsha lokusebenza kakuhle.