Lowo woyiswa intaba, enye iveki yayihlala ehlathini, isithathu sabaleka ngaphandle kokuyeka iintsuku ezimbini-kwezi mpumelelo zingahleliyo zinokukuphazamisa kwaye ziyenza ibonakala ngathi uqeqesho lwakho aluzange lube nzima ngokwaneleyo. Nazi iimbaleki ezinobungcali azifane zithethe malunga nemiphumo yemithwalo egqithisileyo, ke ngoko kukho umbono wobuxoki ukuba amathuba asemphefumlweni angenamdla. Icacisa ukuba ungalinda ukuba ungazihlaziya ungazisoli:
Ixesha lokubuyisela uMkhosi
Phakathi koqeqesho lwamandla kufuneka kube ziintsuku ezingama-2-3, kungaphantsi. Kubaluleke kakhulu ukulandela ishedyuli kuqala xa usiya nje kwindawo yokuzivocavoca- izihlunu zakho zisebuthathaka kwaye azinakukwazi ukuphola ngokukhawuleza. Emva koqeqesho, bathululwa ngegazi, kunye neeproteyini ezintsha zeproteni zenziwe kwiindawo ezonakeleyo - ama-myofibrils. Ezi myofibrils ezibuyiselweyo zonyuka ngobungakanani kunye nobungakanani, ngenxa ye-hyperthrophy ye-chpertrophy yenziwa, oko kukuthi, ukukhula kwemisipha. Ukuba uvale amehlo akho kwingcebiso, fumana iintlungu ezisisigxina kwimisipha kunye nomonakalo onzulu njengokutyumba okanye ukugqobhoza izihlunu.
izihlunu zifuna ixesha lokubuyisela
Ifoto: HARTAHH.USPUS.com.
Ukukhutshelwa kwengqondo
Ukuba kwiveki yokuqala yokusebenza uya kuphakama nge-6 kusasa ukuze uvuye ngovuyo, emva koko kwiveki yesibini uphela. I-Overvilliltage-Uxinzelelo lwenkqubo ye-nervous, egalelwa kwimveliso ye-adrenaline kunye nokungazinzi ngokweemvakalelo. Imidlalo kufuneka inovuyo, ke musa ukuthatha amaxesha amnandi okuqalisa kunye nokuphelisa uqeqesho ngeebhedi kwiirekhodi zeOlimpiki. Ukuzilolonga kwaye uqhele umthwalo, kwaye emva koko unokuqalisa ukulungiselela ukhuphiswano, xa uqeqesho nje luya kuba lukhuphela-yonke into lixesha lakho.
Intlungu ngumqondiso
Sukunyamezela iintlungu-yikhumbule ubomi! Kwi-ofisi kabani uya kuba libali lomdlali we-Emilia Clark, odlale indima enkulu kwi "Game yaseTrones". Ngexesha lokusebenza, waziva kakubi, kodwa unyanzelekile ukuba azibandakanye kwintlungu-ukusuka kwindawo yokuzivocavoca kunye ne-strooke waqhuba i-ambulensi. Imizimba yethu ayikho kwilize kwinkqubo yendaleko: iyayazi indlela yokuqonda iintlungu kwaye idlulisela imiqondiso kwingqondo yakho ngenkqubo ye-nervous. Idolo liyabuhlungu - litshona ngokungalunganga okanye alwenzeli umthambo, intamo ibuhlungu - balibale ukubeka i-roller kwaye basilibale ukuhambisa imisipha ye-Barbell, babuhlungu intloko, awuzange ulale kwaye ufuna iholide.
Ukuxolelwa kunciphisa ukugonya
Kwincwadi ethi "I-Elite intsebenzo iyasebenza: ukusuka kumgama ophakathi ukuya kwi-Marathon", kuqinisekisiwe ukuba kuqinisekiswe imizuzu engama-90 yokuzilolonga okukhulu kwiintsuku ezi-3 emva koqeqesho Inkqubo yeembaleki. Ke bonke abathandi be-marathons kunye nokhuphiswano oluntsonkothileyo kufuneka balalekise ngakumbi impilo yabo. I-Cortisol kunye ne-Adrenaline, eyaziwa ngokuba yihomoni yehomoni, yonyusa uxinzelelo lwegazi kunye namanqanaba e-cholesterol kwaye ucinezele amajoni omzimba. Esi siphumo sasinxulunyaniswa nokunyuka kokunyuka kosulelo ukusukela ngokunyamezela iimbaleki emva kokwenza umthambo ontsonkothileyo.
Ngomgonyi oncitshisiweyo, ukubamba ukubanda ngamanye amaxesha kube lula
Ifoto: HARTAHH.USPUS.com.
Uxinzelelo lwentlalo
Iimvavanyo ezizibeka ebantwini zinokukukhubekisa ukuba zenze ukufudumeza kakhulu. Ewe, xa imbaleki elandelayo ivaliwe encotsheni yentaba okanye yenza i-marathon ngexesha lasemini, unokuziva ngathi unqabile ukuba ungamnandi kangangezihlandlo ezingama-20 ukusuka kumqolo okanye uhlale phantsi ngomqolo onobunzima obungaphezulu kwe-50 kg. Khumbula nje: impilo ezi ngxelo zingabizi mntu ngamnye kubo - amandla okuziphilisa uloyiko lwabo kunokuba bomeleze amajoni omzimba. Sukujonga abanye kwaye wenze isantya sakho.
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