Uma uqala ukungena emkhakheni wokuzivocavoca umzimba, uzizwa udidekile ngokuphelele? Uma ngibheka uhla lwemishini ekhangayo ejimini, ngangigcwele ukudideka kodwa ngangingazi ukuthi ngizoqala kuphi. Ungakhathazeki. Namuhla, ngizokwabelana nawe ngamaqiniso amahlanu okuzivocavoca angaziwa, akuvumela ukuthi uqalise kalula, ugweme izindlela eziphambukayo, futhi ungene ngokushesha kwimodi yokuzivocavoca esebenza kahle!
Iqiniso elingaziwa kangako 1:“Isikhali Esiyimfihlo” Sokukhula Kwemisipha – Ukuzibamba Okungavamile. Iningi labantu licabanga ukuthi ukuphakamisa isisindo ngamandla kuyisihluthulelo lapho uphakamisa izinsimbi. Eqinisweni, “iqhawe” lokukhula kwemisipha ukuzibamba okungavamile, okuyinqubo yokukhulula isisindo kancane kancane. Ukuzibamba okuqondile kudla kakhulu amandla, kuyilapho ukuzibamba okungavamile kuyisixhumanisi esibalulekile esibangela izinyembezi ezincane emisipheni, futhi kusenkambisweni yokulungisa lezi zinyembezi ezincane lapho imisipha ikhula khona. Ngesikhathi esizayo uma uziqeqesha, ungase wehlise ijubane lakho elingavamile. Isibonelo, lapho wenza ukugoba okujulile, bala imizuzwana emibili engqondweni yakho bese usukuma kancane. Uma ufika esicongweni se-bench press, misa imizuzwana emi-2 ngaphambi kokwehlisa. Ukulungisa okulula kule mininingwane kungathuthukisa ukusebenza kahle kokukhula kwemisipha, ngemiphumela esheshayo.
Iqiniso 2 Elingaziwa Kakhulu:Umthamo wokuqeqesha awuthi “uma ungcono kakhulu”. Abaqalayo abaningi kwezemidlalo bakholelwa ngephutha ukuthi uma beziqeqesha kakhulu, imisipha yabo izokhula ngokushesha. Lokhu akunjalo. Ukukhula kwemisipha kugcizelela “ikhwalithi” kunokuba “ubuningi”. Ukuqongelela ngokweqile umthamo wokuqeqesha akugcini nje ngokusheshisa ukukhula kwemisipha kodwa futhi kungaholela ekucindezelekeni kwemisipha. Izifundo zibonisa ukuthi ukuhlela amasethi ayi-12 kuya kwangu-20 okuqeqeshwa kweqembu ngalinye lemisipha eliqondiwe ngesonto kungafinyelela ububanzi obuhle bokukhula kwemisipha. Ngale kwaleli nani, izinga lokuhlanganiswa kwemisipha lizoncipha esikhundleni salokho. Kunconywa ukuqeqesha amaqembu amakhulu emisipha (isifuba, umhlane nemilenze) kabili ngesonto, kanye namasethi ayi-12 kuya kwangu-16 okuqeqeshwa ahlelwe isikhathi ngasinye. Thatha ukuqeqeshwa njengesibonelo. Khetha ukunyakaza oku-4 bese wenza amasethi ama-3 kuya kwangu-4 okunyakaza ngakunye. Amaqembu amancane emisipha (izingalo namahlombe) kufanele aqeqeshwe izikhathi ezi-2 kuya kwezi-3 ngesonto. Kuphela ngokuhlela ngokunengqondo umthamo wokuqeqesha lapho imisipha ingakhula khona ngendlela enempilo.
Iqiniso 3 Elingaziwa Kakhulu:Ukulala – “Isimangaliso Samahhala Sokwakha Imisipha” Uyazi? Isimo sokulala sibhekwa njengesikhathi segolide sokukhula nokulungiswa kwemisipha, ikakhulukazi ngesikhathi sokulala okujulile lapho ukukhiqizwa kwe-hormone yokukhula sekusezingeni eliphezulu, okungasiza imisipha ukuthi ilulame kahle. Ngesikhathi sokuqina komzimba, ukuhlala ulele kuze kube sebusuku kuyinto engafanele. Qiniseka ukuthi uthola amahora angaphezu kwangu-7 okulala ngokwanele nsuku zonke. Kungani ungazami ukubeka ifoni yakho phansi kusenesikhathi, dala indawo yokulala emnyama, uthuthukise ikhwalithi yokulala, futhi uvumele imisipha yakho ikhule buthule ngenkathi ulele kahle, ugcine amandla esikhathi sokuqeqeshwa esilandelayo.
Iqiniso 4 Elingaziwa Kakhulu:"Umlingani Ophelele" Ngemva Kokuqeqeshwa - Ukuqina Kwe-Carbohydrate + AmaprotheniukuqeqeshwaNgemva kokuqeqeshwa, imisipha isuke idabukile futhi idinga ukungezelelwa kokudla okunempilo ngokushesha. Kuleli qophelo, ama-carbohydrate namaprotheni angabhekwa “njengezibili eziphelele”. Amaprotheni ahlinzeka ngezinto zokusetshenziswa zokulungisa imisipha, kuyilapho ama-carbohydrate enikeza amandla okushayela ukumuncwa kwamaprotheni. Kungakapheli imizuzu engama-30 ngemva kokuqeqeshwa, ukudla ubhanana, inkomishi yempuphu yamaprotheni, noma izingcezu ezimbili zesinkwa sikakolweni esiphelele neqanda elibilisiwe, le nhlanganisela yama-carbohydrate namaprotheni ingathuthukisa ukusebenza kahle kwemisipha futhi yenze imiphumela yokuqeqeshwa isebenze kabili ngesigamu somzamo.
Iqiniso Elingaziwa Kakhulu 5: Ungawuthathi kancane Ukuzivocavoca Nge-Aerobic. Abantu abaningi bagxila ekuphakamiseni izinsimbi futhi bayakukhohlwa ukuzivocavoca nge-aerobic. Eqinisweni, kubalulekile kakhulu ukuhlela ukuzivocavoca kwe-aerobic okungu-2 kuya ku-3 njalo ngeviki. Ukuzivocavoca kwe-aerobic njengokugxuma ngentambo, ukugijima, ukudlala imidlalo yebhola kanye ne-aerobics kungathuthukisa ukukhuthazela ngokomzimba futhi kukuvumele ukuthi wenze kangcono ekuqeqeshweni kwamandla. Ngaphezu kwalokho, ukuzivocavoca kwe-aerobic okulinganiselwe kunganciphisa nephesenti lamafutha emzimbeni, kukusize wakhe imisipha ngenkathi ugwema ukuqongelela kwamafutha. Kodwa-ke, ukuze uvimbele ukulahleka kwemisipha ngesikhathi sokuzivocavoca nge-aerobic, kuyalulekwa ukuthi unciphise iseshini ngayinye ibe yimizuzu engama-20 kuya kwengama-30 bese ukhulisa kancane kancane ukuqina kokuqeqeshwa ukuze ufinyelele umphumela omuhle wokunciphisa amafutha ngaphandle kokulahlekelwa imisipha.
Ukuqonda la maqiniso amahlanu okuqina komzimba angaziwa kuzokwenza abaqalayo ukuqina komzimba baqale uhambo lwabo lokuqina ngokomzimba ngokwesayensi nangokusebenza kahle. Khumbula, ukuqina komzimba kuyimpi yesikhathi eside edinga isineke nokuphikelela. Ngiyethemba ukuthi wonke umuntu angathola impilo nenjabulo ngokuqina komzimba futhi ahlangane nomuntu ongcono!
Isikhathi sokuthunyelwe: Meyi-15-2025