ICrossFit ithathwa njengeminye yemidlalo "yokukhama" iningi labantu. Imvamisa kuzwakala imishwana yomphakathi, enjengokuthi: "ngemuva kokuqeqeshwa, isicanucanu siyafika" noma uzwe izikhalazo mayelana nokuchithwa komzimba okungapheli. Kodwa isici esifana nokushisa ngemuva kokuqeqeshwa akubhekwa, ngoba uphawu olunjalo lubhekwa njengokujwayelekile. Ngabe kunjalo? Ake sicabangele le nkinga ngayo yonke imininingwane.
Kungani kuvela?
Kungaba khona umkhuhlane ngemuva kokuzivocavoca umzimba? Uma iphakama, ingabe kubi noma kujwayelekile? Ukuphendula le mibuzo, kuyadingeka ukutadisha yonke inkimbinkimbi yezinqubo ezenzeka nomzimba ngesikhathi sokuqeqeshwa.
Ukusheshisa komzimba
Enkambisweni yokusebenza ne-projectile, senza ukunyakaza okuningi kakhulu kunokuphila kwansuku zonke. Konke lokhu kuholela ekusheshiseni kwenhliziyo nokushesha komzimba. Isivinini esikhuphukile sezinqubo eziyinhloko siholela ekukhuleni okuncane kokushisa.
Isizukulwane sokushisa
Ngesikhathi sokuzivocavoca, ukwenza izenzo ezithile (ukuphakamisa i-barbell, ukugijima ku-treadmill), sidinga inani elikhulu lamandla, elikhishwa kumsoco. Ukuqothula izakhi zomzimba njalo kwenzeka ngokukhishwa kokushisa, okulawulwa ngumjuluko owengeziwe. Kepha umzimba awuyeki ukushisa izakhamzimba ngemuva kokuzivocavoca, okungaholela ekukhuleni okuncane kokushisa ngesikhathi sokululama.
Ukucindezeleka
Ukuziqeqesha ngokwako kuyimbangela ebhubhisayo. Imizamo ngesikhathi sokuvivinya umzimba idiliza izicubu zethu zemisipha, iphoqa zonke izinhlelo ukuthi zisebenze kuze kube semkhawulweni. Konke lokhu kuholela ekucindezelekeni, okungaholela ekwenzeni buthakathaka amasosha omzimba. Uma imithwalo ibiningi ngokweqile, noma umzimba ubulwisana nokutheleleka ngemuva, khona-ke ukwanda kwezinga lokushisa kungumphumela wokwenza buthaka komzimba.
Umthelela wezidakamizwa ezivela eceleni
Umuntu wanamuhla usebenzisa inombolo enkulu yezithasiselo ezahlukahlukene. Lokhu kufaka phakathi izakhiwo zokushisa amafutha. Ukuqala nge-L-carnitine engenacala nokugcina ngezidakamizwa zokubulala ezandisa ukusebenza ekuqeqesheni.
Cishe wonke ama-supplements wokushisa nokushisa kwangaphambi kokuzivocavoca okushisa amafutha njengoba uphethiloli wawo oyinhloko ungathinta ukushisa komzimba. Lokhu kungenziwa ngezindlela ezimbili:
- Khulisa isilinganiso sakho se-basal metabolic. Eqinisweni, lokhu kukhuphula izinga lokushisa liye kuma-37.2, ngenxa yalokho umzimba uzama ukubuyisela isimo sebhalansi, lapho uchitha khona amandla amaningi (kufaka phakathi amafutha).
- Ukushintshela edepho yamafutha ngokwandisa umthwalo eqenjini lezicubu zenhliziyo.
Esikhathini sokuqala, esimweni sesibili, i-triglycerides isetshenziswa njengomthombo wamandla, okuthi, uma ishiswa, ikhulule ama-8 kcal g ngayinye ngokuqhathaniswa no-3.5 kcal ngeg etholakala ku-glycogen. Ngokwemvelo, umzimba awukwazi ukucubungula umthamo onjalo wamandla ngasikhathi sinye, okuholela ekudlulisweni kokushisa okwengeziwe. Ngakho-ke umphumela wokushisa komzimba okwandayo ngemuva kokuzivocavoca nasemuva kwawo.
Ezimweni eziningi, ngazodwana, zonke lezi zinto azikwazi ukushintsha kakhulu ukushisa komzimba, kepha ngokuhlangana, kwabanye abantu, kungadala ukwanda okukhulu, kuze kufike kuma-38 degrees nangaphezulu.
Ungakwazi ukuzivocavoca ngethempelesha?
Konke kuncike ekutheni kungani une-post-Workout fever. Uma lesi simo sihlotshaniswa nokwenziwa buthaka kwamasosha omzimba, khona-ke ukuqeqeshwa akunconywa ngokweqile, ngoba ukuqeqeshwa kungukucindezela okwengeziwe komzimba. Njenganoma yikuphi ukucindezeleka, kunomphumela wesikhashana ocindezelayo emzimbeni, ongaholela ekusimameni kwalesi sifo.
Uma uqhaqhazela ngenxa yokugcwala ngokweqile emzimbeni, khona-ke lapha udinga ukunaka hhayi kuphela izinga lokucindezeleka nokushisa, kodwa futhi nokuxakaniseka kwemithi oyisebenzisayo.
Ikakhulu, ukwanda kwezinga lokushisa kungavela ku:
- ukuthatha isakhiwo sangaphambi kokuzivocavoca;
- ukudakwa yi-caffeine;
- umphumela wezidakamizwa ezishisayo.
Kulokhu, ungaqeqesha, kepha gwema isisekelo samandla esibi. Esikhundleni salokho, kungcono ukunikela ukuzivocavoca kwakho ezinkambisweni ze-aerobic nokuzivocavoca okukhulu kwe-cardio. Kunoma ikuphi, ngaphambi kokuzivocavoca kwakho okulandelayo, nciphisa umthamo wezithako ezisetshenziselwa ukunciphisa ukuvela kwezici ezingezinhle.
Uma sikhuluma ngokunyuka okuncane kwezinga lokushisa (kusuka ku-36.6 kuye ku-37.1-37.2), khona-ke lokhu kungenzeka kakhulu kungumphumela oshisayo kusuka kumthwalo ophumela. Ukunciphisa izinga lokushisa kuleli cala, kwanele ukwandisa inani loketshezi olusetshenzisiwe phakathi kwezindlela.
Ungakugwema kanjani?
Ukufeza inqubekela phambili yezemidlalo, kubalulekile hhayi kuphela ukuqonda ukuthi kungani izinga lokushisa likhuphuka ngemuva kokuzivocavoca, kodwa futhi nokwazi ukuthi ungasigwema kanjani isimo esinjalo.
- Phuza uketshezi oluningi ngesikhathi sokuzivocavoca umzimba. Uketshezi oluningi - ukujuluka okunamandla, mancane amathuba okuthi kukhuphuke ekushiseni.
- Yehlisa i-caffeine yakho yangaphambi kokuzivocavoca.
- Musa ukusebenzisa izidakamizwa ezivuthayo.
- Gcina idayari yokuqeqeshwa. Igwema ukudlula ngokweqile.
- Yehlisa ukuvivinya umzimba ngenkathi uzivocavoca umzimba.
- Phinda uthole ngokugcwele phakathi kokuzivocavoca. Lokhu kuzonciphisa isici esibi sokuxineka koqeqesho.
- Yehlisa ukudla kwakho kwamaprotheni. Lokhu kuzosiza esimweni lapho weqa kakhulu umthamo onconyiwe, oholela ezinqubweni zokuvuvukala esibindini nasezinso.
Silwa nokushisa komzimba
Uma ngemuva kokuqeqeshwa udinga ukuya emhlanganweni webhizinisi, noma kwenzeka ekuseni, udinga ukwazi ukuthi ungaletha kanjani ngempumelelo izinga lokushisa emikhawulweni eyamukelekayo.
| Indlela / izindlela | Isimiso sokusebenza | Ukuphepha kwezempilo | Umthelela kumphumela |
| Ibuprofen | Isidakamizwa esingelona i-steroidal anti-inflammatory: ukukhululeka kokuvuvukala kungalehlisa izinga lokushisa futhi kususe ikhanda. | Uma idliwe ngemithamo emincane, inobuthi obuphansi esibindini. | Yehlisa isizinda se-anabolic. |
| I-Paracetamol | Umenzeli we-antipyretic onomphumela we-analgesic. | Kuyingozi ngokweqile esibindini. | Kwakha ukucindezeleka okwengeziwe ezithweni zangaphakathi. Yehlisa isizinda se-anabolic. |
| I-Aspirin | I-Antipyretic, non-steroidal anti-inflammatory. Inemiphumela emibi eminingi engahambelani nokuthatha isisu esingenalutho noma njengendlela yokuvimbela ngokushesha ngemuva kokuzivocavoca. | Inomphumela wokuncipha, akunconywa ukuyisebenzisa ngemuva kokuzikhandla okukhulu. | Kwandisa i-catabolism, okuholela ekulahlekelweni kwemisipha. |
| Itiye kalamula elifudumele | Kufanelekile uma ukukhuphuka kwezinga lokushisa kungumphumela wokucindezeleka okwandayo. UVitamin C uvuselela amasosha omzimba, uketshezi olushisayo lubanga umjuluko, owehlisa izinga lokushisa. | I-tannin yetiye ingaholela ekucindezelekeni okwandayo emisipheni yenhliziyo. | UVitamin C uvuselela ukululama okusheshayo. |
| Ishawa epholile | Ukupholisa ngokomzimba komzimba kukuvumela ukuthi ubuyisele okwesikhashana ukushisa komzimba endaweni ejwayelekile. Akunconyiwe uma kwenzeka ukudlula ngokweqile noma uphawu lokuqala lomkhuhlane. | Kungadala imikhuhlane. | Ukusheshisa izinqubo zokutakula, kunciphisa umphumela wokuma kwe-lactic acid ezicutshini zemisipha. |
| Ukuhlikihla ngeviniga | Izimo eziphuthumayo zokwehlisa ukushisa kusuka ku-38 nangaphezulu. Uviniga uthintana nezindlala zomjuluko, kubangele ukusabela okushisayo, okuqala kukhuphule kancane izinga lokushisa bese kupholisa umzimba kakhulu. | Ukungezwani komzimba kungenzeka. | Akuthinti. |
| Amanzi apholile | Upholisa umzimba ngokomzimba nge-fraction yezinga. Kuyasiza ezimweni lapho izinga lokushisa lidalwa ukomisa nokwanda komzimba, kubhekwa njengekhambi elifanele. | Kuphephe ngokuphelele | Akuthinteki ngaphandle kwezikhathi zokoma. |
Umphumela
Ngabe izinga lokushisa lingakhuphuka ngemuva kokuzivocavoca, futhi uma likhuphuka, ngabe lokhu kungaba yinto ebucayi? Uma ulinganisa izinga lakho lokushisa emaminithini we-5-10 ngemuva kokuqeqeshwa, akukho lutho olungalungile ngokwanda okuncane kokufundwayo. Kepha uma izinga lokushisa liqala ukukhuphuka kamuva, lokhu sekuvele kuyisiginali evela emzimbeni mayelana nokugcwala ngokweqile.
Zama ukwehlisa ukuqina kokuzivocavoca kwakho noma ugweme izakhiwo ezishisa amafutha. Uma ukukhuphuka kwamazinga okushisa ngemuva kokuqeqeshwa ngosuku olulandelayo sekuyinto engaguquki, kufanele ucabange ngokubuyekeza ngokuphelele isakhiwo sakho sokuqeqeshwa noma uthintane nodokotela.
