Abaninzi emva kokuvavanya baziva buhlungu emilenzeni yabo. Ngokuqhelekileyo le nzekayo ivela kubaqalayo, kunye nakubantu abaye benza ikhefu elikhulu ekuqeqesheni. Ukuvalelwa okubuhlungu kubangelwa ngenxa ye-microtraumas yefiber muscle nokukhululwa kwexabiso elikhulu le-lactic acid.
Kuthekani ukuba imilenze yam buhlungu emva koqeqesho?
Ekuqaleni, kubalulekile ukukhankanya ukuba ngezinye iimeko, ukuziva ungathandeki, uphawu olucacileyo lokulimala okanye ezinye iingxaki zempilo. Kule meko, udokotela kuphela onokukunceda.
Yintoni ongayenza ukuba imilenze yakho ibuhlungu emva koqeqesho:
- Ixabiso elikhulu lomzimba unokuphumla okufanelekileyo nokulala. Ukuba umzimba awunaso ixesha lokufumana, iingxaki azikwazi ukuphetshwa.
- Ungasebenzisa ubushushu, obangela ukunyuka kwemithambo yegazi, ukuphucula ukujikeleza kwegazi, kwaye ngoko ke, ukuphumla. Ukuba emva kokuqeqesha iinyawo zakhe, ngoko uthatha ishafu eshushu okanye ukuhlamba, kwaye ungaya kwi-sauna okanye kwi-sauna.
- Isiphumo esihle kakhulu ekupheliseni iintlungu zenzelwa ukusikwa kwegazi okukhuthaza ukubuyiswa kwegazi nokuphumla. Unokwenza okanye usebenzise izixhobo ezikhethekileyo.
- Abadlali bezemidlalo batusa ukunweba. I-Yoga neePilates zizinzile. Ukuthintela ukubonakala kwentlungu, kufuneka ugcwalise wonke umzobo ngokuqulunqa imisipha.
- Ukuba imilenze yakho iphela emva kokuqeqeshwa, iilwimi zentlungu zingasetyenziselwa, kodwa kubalulekile ukugcina umyinge ukuze ungalimazi umzimba. Kukho amafutha anesiphumo sokuhlaziya.
- Kubalulekile ukugcina ibhalansi yamanzi, ukwenzela ukuba ungadluli imizimba kwaye usebenze imetabolism .
- Ukuze ukhulule ukuvuvukala, ungasebenzisa ubanda, umzekelo, ukunyanzelisa. Gcina ukhumbula ukuba akudingeki ukuba ufake i-ice kwiinyawo zakho, kuba oku kuyingozi. Kukho amathayili anele atyathwa ngamanzi abandayo.
Ukusuka ezikhethiweyo ezikhethiweyo kufuneka ukhethe eyona nto ifanelekileyo okanye usebenzise konke kanye.