Masijongane nayo, izihlunu ezinokuthi zinomdla kakhulu entanyeni yakho kunye / okanye emva kwentlungu. Kungenzeka nokuba ngaba yimbangela yengxaki yakho yexesha elide ngokupheleleyo. Ukuba ubonile umphathiswa womzimba wakho emthonjeni, amathuba okukunikezela ngokuzivocavoca kwakhona.
Kodwa kuthekani ukuba unobungozi obudala emva kokulimala okanye ukulimala kwakho kwasekudala? Ngaba umele ulwe?
Ngaba ufanele wenze emva kokuzilimaza konke?
Imisebenzi yokuPhepha
Ngokuqhelekileyo, akufanele ukwelula indawo evukelekileyo .
Ngexesha lesiganeko sokulimala emva komva (malunga namaxesha okuqala ama-24 ukuya kuma-48 iiyure), izicubu zakho zitshatyalaliswa kwiingcinezelo ezibekwa kubo. Ukulungiswa ngeli xesha kungalimaza umva wakho.
I-Librari kazwelonke yaseMelika yezoMnxeba incoma ukuyeka umsebenzi oqhelekileyo owenziwe kwimisebenzi embalwa yokuqala emva kokulimala okuphantsi kokunceda ukunciphisa ukuvuvukala okunxulumene nokuvuvukala nokunciphisa intlungu. Ngeli xesha unokufaka isicelo seqhwa kunye / okanye ukufudumala kwindawo ebuhlungu, kunye nokuthatha amayeza ezinyantya ezifana ne- Advil, iTylenol okanye into efanayo .
Kodwa akudingeki uhlale ezinyaweni zakho ixesha elide. Ukuphumla kwesibhedlele akusaphakanyiswa njengendlela yokuphilisa ukulimala kwangemva. Nangona ungekho iimpawu ezinzulu ezifana nokulahleka kwesibilini okanye ukulawula isisu, ubuthathaka, intlungu kunye / okanye ukuvakalelwa kombane okuhla komlenze omnye okanye ingalo, ukulahleka kwesisindo okanye umkhuhlane, ngoko usebenzayo kwimida engenabuhlungu iyanconywa ngcali.
Ukuba ukholelwa ukuba ulula indawo evuyiweyo yenza ukuba uzive ungcono, okanye unayo nayiphi na impawu ekhankanywe ngasentla, xubusha nodokotela wakho ngokukhawuleza njengoko unako.
I zi lumkiso
Nangona iinjongo ezilungileyo ukuba zisebenze ngelixa usesikweni sokuphulukisa kwenzakalo, usenokufuna ukulungelelanisa amanqanaba akho okunyuka.
Xa usubuyela emva kwintsimbi yomsebenzi wakho oqhelekileyo (ngokuqhelekileyo uthatha iintsuku ezimbalwa kwiveki emva kokulimala okumnene okanye okulinganayo), kubalulekile ukuqaphela indlela umzimba wakho uphendula ngayo kwinto oyenzayo emini. Khumbula, usebenze ngexesha elithile eliguqukileyo xa umva wakho ulungiswa.
Enye yezimo zengqondo ezixhamlayo abantu abanokubakho (kodwa kunye nenye yeyona mingeni inzima ukuyigcina) kukukulungele ukwenza okungaphantsi kunokuba ucinga ukuba kufanele. Ukugqithisa yimbangela yamaninzi kunye nentamo yokulimala kwakhona.
Omnye umthetho wesohlwayo "vumela intlungu yakho ibe yikhokelo yakho." Ukuba, njengoko wenza umsebenzi okanye olunye uhlobo lwenkuthalo, uhlangabezana nentlungu ehambelana nokulimala kwakho, cinga ukunciphisa ubunzima okanye ukuyeka umsebenzi ngokupheleleyo.
Imithombo:
I-Kinser, C., Colby, LA, Exercise Exercise: Isiseko kunye Nezobugcisa. 4 Edition. FA Davis Inkampani. Philadelphia, PA. 2002.
Iintlungu ezibuhlungu ezisezantsi - nzima. MedlinePlus. Iwebhusayithi kaZwelonke yeMathala yeeMathala ka-US. IsiGqibo sokugqibela ngoMeyi 2015.