Ukugijima kungenye yezemidlalo esabalele futhi engabizi kakhulu namuhla. Imvamisa, izifundiswa nabachwepheshe babhekana nombuzo wokuthi bangayandisa kanjani ukusebenza kwabo kwezemidlalo.
Enye yezinto ezibaluleke kakhulu ukuqina komsubathi. Sizokutshela ngokuqina nokuthi ungakhulisa kanjani.
Ukukhuthazela nokuthi ungakhulisa kanjani
Ukukhuthazela kuqondwa njengokwazi komuntu ukwenza umsebenzi oqhubekayo ngamandla alinganayo ngesikhathi esithile.
Kunezinhlobo ezimbili eziyinhloko:
- Jikelele
- Okukhethekile
Ukukhuthazela okujwayelekile Kusho ikhono lokwenza umsebenzi olula, kepha isikhathi eside. Umsebenzi onjalo wenziwa ngenxa yemithombo yamandla e-aerobic, ngakho-ke, inkomba yomzimba yokubekezela okujwayelekile ukusetshenziswa okuphezulu kwe-oxygen (MOC). Ukuthuthukiswa kwe-OB kufanele kube ukugxila okuyinhloko ngesikhathi sokuqeqeshwa, ngoba kusebenza njengesisekelo sokukhuthazela okuthile.
Ngaphansi ukukhuthazela okukhethekile qonda imithwalo yesikhathi eside eyimpawu yohlobo oluthile lomsebenzi.
Ngokuya ngalokhu, kunezinhlobo ezilandelayo ezihlukanisiwe:
- Amandla
- Iqinile
- I-Expressway
- Okunamandla
I-Expressway - ikhono lomuntu lokwenza ukunyakaza okusheshayo isikhathi eside ngaphandle kokukhathala nokuphazamiseka kwamasu. Cudaka ebonakala ngokwazi ukukhuthazelela umsebenzi osindayo womzimba isikhathi eside.
Inamandla futhi imile kwehluka kuphela ngohlobo lwesenzo. Kokubili kuveza amandla okusebenza isikhathi eside, kepha esimweni sokuqala, sikhuluma ngokuhamba kancane kokuvivinya umzimba, kuthi okwesibili, kube nokuqina kwemisipha endaweni eyodwa.
Kunezindlela ezimbili zokwandisa ukubekezela kwakho:
- Intuthuko esekwe ekuzivocavoca umzimba
- Ukusebenzisa izidakamizwa
Ukuthuthuka ngokuqeqeshwa komzimba kususelwa kumgomo wokukhathala, lapho kufinyelelwa ezingeni elithile lokukhathala. Le ndlela ihlotshaniswa nemizamo yokuzikhethela yomsubathi, kanye nokukwazi "ukukhuthazelela" futhi "ukunqoba".
Izidakamizwa zokukhuthazela
Manje ake sikhulume ngemithi ekhethekile. Kunezinhlobo eziningana zemithi yokukhuthazela. Zihlukaniswa ngale ndlela elandelayo:
- Iyakhathala
- Akukhiphi
- Ukuvezwa okuhlanganisiwe
- Ngesenzo sesibili
Ake sicabangele isigaba ngasinye ngokuningiliziwe.
Iyakhathala
Izibonelo zokuchitha izidakamizwa yilezi: i-caffeine, i-pyridrop, i-mesocarb. Benza ukukhathala ngokuya ngomgomo wokusebenza kokugcinwa kwamandla kwamandla omzimba okufihlekile.
Lesi sigaba semikhiqizo yezinto eziphilayo sinomthelela omkhulu ekukhuleni kwezinkomba zomzimba, kepha futhi zinemiphumela engemihle. Isibonelo, isikhathi sokutakula ngemuva kokuphathwa side.
Ukungachithi (noma i-metabolic)
Izidakamizwa ezinjalo zihlukaniswe zaba:
- Ukuphuza ama-steroid
- Ama-anabolics angenawo ama-steroidal
- Ama-Nootropics
- Ama-Actoprotectors
- Amandla anikezela ngama-substrates
Ubuhle bezidakamizwa zokusebenzisa umzimba ukusetshenziswa kwazo isikhathi eside ngaphandle kokulahlekelwa amandla okugcina. Akukho ukuphikisana okujwayelekile, ngakho-ke kucaciswa ngakunye.
Amalungiselelo esenzo esixutshiwe
Ama-ejenti anomgomo wokuxuba wezenzo asebenza ngokuvuselela i-gluconeogenesis esibindi, akha i-glucose. Isibonelo salolu hlobo lomuthi yi-dexamethasone.
Kubambezela ukuthuthwa kwama-amino acid, okuholela emiphumeleni elwa ne-anabolic. Qaphela ukuthi kunemiphumela emibi yokusetshenziswa. Ukwehla okuphawulekayo kokuzivikela komzimba kungenzeka, futhi i-muscular dystrophy nayo ingavela.
Ngesenzo esihle sesibili
Isenzo sesibili semithi sisuselwa esifundweni sokuqala sokwakheka komuntu ukukhathala. Ngemuva kokufunda izici zomzimba womuntu, bashintshela ekusebenziseni izidakamizwa. Bayakwazi ukuqeda izimpawu ngazinye ezithinta ukusebenza.
Amaphilisi okukhuthazela
Izidakamizwa zingenziwa ngezindlela ezahlukene: amaphilisi, impuphu, amaphilisi. HIsibonelo, izindlela ezimbalwa ezilandelayo zinefomu lethebhulethi:
- U-Aykar
- Ubicon
- Izidumbu
- I-Ostarine
- USydnocarb
- I-Esaphosphine
- Phenotropil
- I-Picamoline
Ukudla ongakhuphula ukukhuthazela ngakho
Ukudla okujwayelekile kungasiza futhi umuntu ukuba aqine ngokwengeziwe. Ukudla okuthile kungenza kusebenze amandla omzimba futhi kukhulise ukukhuthazela. Ake sicabangele iziphuzo nokudla okuqinile ngokwehlukana.
Iziphuzo
Phakathi kweziphuzo ezandisa ukukhuthazela, okulandelayo kungahlukaniswa:
- Ikhofi
- Itiye eliluhlaza
- Ujusi
Ikhofi
Lesi siphuzo siyisikhuthazi esinamandla kakhulu, njengoba sine-caffeine, kanti ne-caffeine ingenye yezinto ezishukumisa kakhulu emhlabeni. Ukuphuza ngaphambi kokugijima kukusiza ukumboza amabanga amade.
Noma kunjalo, isilinganiso kufanele sithathwe ngokuzibophezela. Ukusetshenziswa ngokweqile esikhundleni sokuthuthukisa izimfanelo zomzimba kuzoholela kuphela empilweni ebuthaka. Imithamo efinyelela ku-9-13 mg ngekhilogremu yesisindo somuntu ingaholela ekwehlisweni kwesikhathi sokulala nokwehla kwekhwalithi yokulala.
Itiye eliluhlaza
Itiye elihlaza liqukethe izinto ezishukumisa uhlelo lwezinhliziyo nemizwa. Itiye elingenashukela lingasho ithoni futhi likhulise ukuqhuma kwamandla, okuzothuthukisa ukusebenza.
Amajusi
Amajusi asanda kwenziwa aqukethe amavithamini amaningi kanye namagciwane alusizo. Ukumuncwa okusheshayo kunikeza umphumela osheshayo ekwandeni kwamandla nokwanda kwamandla. Inhlalakahle ethuthukisiwe kanye nokwanda kwesimo somgijimi jikelele kunika ukwanda kokusebenza kwakhe.
Ukudla okuqinile
Ukudla okuvamile nakho kungathinta ukungakhathali. Phakathi kwezinto eziphumelela kakhulu kunalezi ezilandelayo:
- Amantongomane
- Izithelo ezomile
- Izithelo, imifino namakhambi
- Uju nemikhiqizo yezinyosi
- Ujinja
Ake sicabangele ngayinye yazo.
Amantongomane
Amantongomane anokwakheka okunothile okuthinta ukuqina komzimba womuntu. Amantongomane aqukethe i-omega-3 fatty acids enempilo, amaminerali kanye namavithamini. Ngokuya ngokwakhiwa kwamaminerali, amantongomane acebe izikhathi eziphindwe kabili kunezithelo.
Kumgijimi, ukufaka amantongomane ekudleni kwabo kuzokwandisa kakhulu ukusebenza kwabo kwezemidlalo. Imithwalo kulula ukuyithwala, kunciphisa ukukhathala.
Izithelo ezomile
Izithelo ezomile zinenqwaba yezakhamzimba namagciwane. Isibonelo, omisiwe baqukethe amavithamini A, B1, B2, B5, B6, C, kanye ne-iron, potassium, chlorine, potassium, magnesium, phosphorus. Ukudla izithelo ezomisiwe kuthuthukisa ukulala futhi kunomthelela omuhle ohlelweni lwezinzwa.
Ukwanda kwethoni ejwayelekile yomzimba kunomthelela omuhle ekusebenzeni ngokomzimba komdlali, okwandisa ukuzinza kwakhe.
Izithelo, imifino namakhambi
Ngokufanisa namajusi, ukudla uqobo kunegalelo ekukhathaleni komgijimi. Okuphumelela kakhulu kufaka phakathi: utamatisi, ama-apula, iklabishi, ubhanana, idile, iparsley nesipinashi - konke kuqukethe amavithamini amaningi athinta amandla omzimba womuntu. Isibonelo, amajikijolo abomvu (ama-cherry, ama-cranberries, ama-raspberries) akhulisa ukubekezelelana kobuhlungu, okuthinta ngqo ukukhathala kwabagijimi.
Imikhiqizo yokufuya izinyosi
Ukusetshenziswa koju, impova, ikhekheba lezinyosi kuthuthukisa ukujikeleza kwegazi, umsebenzi wohlelo lwezinhliziyo nemithambo yegazi, futhi kubeka izinga le-hemoglobin egazini. Ukudla okungaguquguquki kuqinisa umzimba wonke.
Ujinja
Ukusebenzisa i-ginger njalo kukuvumela ukuthi ululame ngokushesha futhi ukhulule ukungezwani kwemisipha, okuthinta ngqo ukukhathala. Futhi, ngokuzikhandla isikhathi eside, i-ginger ikuvumela ukuthi ulawule umkhawulo wezinhlungu ohambisana nokungakhathali.
Ukukhuthazela ikhwalithi yomzimba ebaluleke kakhulu ekusebenzeni, engathuthukiswa kalula futhi ithuthukiswe ngosizo lwamalungiselelo nemikhiqizo ekhethekile.
Lapho ukhetha indlela yakho yokwenyusa yomuntu siqu, kufanele unake izincomo ezilandelayo:
- Cabanga ngezici zomzimba wakho bese ukhetha umuthi ngokwakho ngesisekelo sezici ezithile.
- Naka imithamo efanele. Lokhu kusebenza kuwo womabili amalungiselelo emithi nemikhiqizo ejwayelekile.
- Ungakhohlwa ngemiphumela emibi yemikhiqizo evuselelayo
Ukulandela izeluleko nemiyalo yethu, ungathola kalula umuthi ofanele wokuzikhulisela ngokwakho, wazi zonke izinselele zalolu daba.
