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Funda kabanzi apha

Ukuphumla kunye noBuyiselo Okwenyani Luncedo

By UDanielle V

Andiziboni ndingumdlali kwaye andikaze ndibenayo, kodwa imidlalo kunye nokomelela zibe yinxalenye ebalulekileyo yobomi bam. Ndivulelekile ukuzama imisebenzi emininzi kanye. Ukuba baba yinxalenye yendlela yam yokuzilolonga, kuhle, kodwa ukuba akunjalo, ubuncinci ndiyazi ukuba ndiyazonwabela. Ekukhuleni kwam, ndandidlala imidlalo embalwa, kuquka ibhola ekhatywayo, iT-ball nentenetya. Ndide ndathatha iiklasi ezimbalwa zokudanisa (ndikhwaza uKaren, oyena mfundisi-ntsapho womdaniso wakha waphumelela), kodwa intenetya kuphela kwento endiyenzayo xa ndimdala.

Ndiye ndazama ukuzinyanzela ukuba ndibe yimbaleki ubomi bam bonke, kodwa emva kokuyithiya ngokufuthi kunokuyonwabela, ndaqonda ukuba andinakukwazi ukumelana nokubaleka yaye akuyomfuneko ukuba ndibe sempilweni ukuze ndibe sempilweni. Ndafikelela kwisigqibo esifanayo ngeZumba; nangona ndandizithanda iiklasi zam zomdaniso ndikhula, ndiqinisekile hayi Umdanisi (uxolo, Karen). Kodwa ndazama ukutyibiliza ekhephini okokuqala ngqa kwiminyaka yam yamashumi amabini. Nangona kulucelomngeni kwaye kuthobeka (mhlawumbi yenye yezona zinto zinzima endakha ndazenza), ndiyayonwabela kakhulu kangangokuba ngoku iyinxalenye enkulu yerejimeni yam yokuqina ebusika, kunye nokuhamba ngekhephu, ukuzilolonga ekhaya, kunye nokuphakamisa iintsimbi. Ukutyibiliza ekhephini kukwandinceda ukuba ndiqonde, okokuqala ngqa, ukuba iintsuku zokuphumla zibaluleke kakhulu kwindlela esempilweni neyomeleleyo yokomelela.

Kwisikolo samabanga aphakamileyo, ndangena kwindawo yokwenza umthambo ndaza ndaqalisa ukuzilolonga ngokufuthi ngenxa yezizathu eziphosakeleyo, ndandingafane ndizinike usuku lokuphumla yaye ndiziva ndinetyala ngalo lonke ixesha ndisenza. Ndacinga ukuba kufuneka ndisebenze iintsuku ezisixhenxe ngeveki ukuze ndifezekise iinjongo zam. Ukususela ngoko ndiye ndafunda ukuba ndandiphosisile ngendlela emangalisayo. Ukuthatha usuku lokuphumla (okanye ezimbini) xa ufuna isitshixo sokubuyisela impilo. Kukho izizathu ezininzi zoku:

  • Ukuphumla phakathi kweentsuku zokuzilolonga kunokunceda ukukhusela ukulimala, ukukhuthaza ukukhula kwemisipha, kunye nokukhuthaza ukubuyiswa. Ukuba usebenza rhoqo, izihlunu zakho ziya kuba buhlungu, kwaye awuyi kuba nexesha lokunyamekela ubuhlungu phambi kokusebenza kwakho okulandelayo. Oku kuthetha ukuba ifomu yakho iya kubandezeleka, nto leyo enokukhokelela ekwenzakaleni.
  • Ukusebenza kubangela iinyembezi ezincinci kwizihlunu zakho. Xa uphumla phakathi kokuzilolonga, umzimba wakho uyalungisa kwaye uyomeleze ezi nyembezi. Yile ndlela imisipha yakho yomelela kwaye ikhula ngayo. Kodwa ukuba awuphumli ngokwaneleyo phakathi kokuzilolonga, umzimba wakho awuzukwazi ukulungisa iinyembezi, nto leyo eya kuthi idodobalise iziphumo zakho.
  • Ukugqithisa kakhulu kunokubangela ezinye iimpawu, kubandakanywa amafutha amaninzi omzimba, umngcipheko ophezulu wokuphelelwa ngamanzi emzimbeni (into ongayifuni ngokukhethekileyo kwiColorado eyomileyo), kunye nokuphazamiseka kwemizwelo. Inokuba nemiphumo emibi ekusebenzeni kwakho.

Funda ngokugqithisileyo Apha kwaye Apha.

Ukuphumla nokuchacha akusoloko kuguqulela “ukungenzi nto,” nangona kunjalo. Kukho iintlobo ezimbini zokubuyisela: ixesha elifutshane (elisebenzayo) kunye nexesha elide. Ukuchacha okusebenzayo kuthetha ukwenza into eyahlukileyo kunomsebenzi wakho onzima. Ke, ukuba ndiphakamisa iintsimbi ekuseni, ndiza kubethwa ngumoya kamva ngaloo mini ukuze ndiphinde ndiphile. Okanye ukuba ndihamba uhambo olude, ndiza kwenza i-yoga okanye ndizolule kamva ngaloo mini. Kwaye ekubeni isondlo esifanelekileyo siyinxalenye enkulu yokubuyisela okusebenzayo, ndihlala ndiqinisekisa ukuba nditya i-snack okanye isidlo kunye nebhalansi efanelekileyo yeprotheni kunye ne-carbohydrates emva kokusebenza kwam ukuze ndikwazi ukunyusa umzimba wam.

Ukuchacha kwexesha elide kumalunga nokuthatha usuku olupheleleyo, olufanelekileyo lokuphumla. I-American Council on Exercise (ACE) ineengcebiso eziqhelekileyo ukuthatha usuku lokuphumla olupheleleyo "kumsebenzi onzima onzima" rhoqo emva kweentsuku ezisixhenxe ukuya kwezili-10, kodwa oku akunakusebenza kuwo wonke umntu ngamaxesha onke. Ngokuqhelekileyo ndilandela esi sikhokelo kodwa ndihlala ndimamele iimfuno zokutshintsha komzimba wam. Ukuba ndiyagula, ndixinezeleke kakhulu, okanye ndidiniwe kukutyhala kakhulu entabeni okanye kukuzilolonga kwam ekhaya, ndiza kuthatha iintsuku ezimbini zokuphumla.

Ngoko, qhubeka Usuku lweSizwe lokuBuyisa ukuPhila kulo nyaka, mamela umzimba wakho, kakhulu. Thatha ixesha lokuphumla kwaye uchache, okanye ubuncinci cwangcisa indlela yokukhathalela umzimba wakho ukunceda ukufezekisa ukomelela kwakho kunye neenjongo zempilo!

Resources

blog.nasm.org/why-rest-days-are-important-for-muscle-building

uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/

acefitness.org/resources/everyone/blog/7176/8-reasons-to-take-a-rest-day/