Abanye abantu iminyaka eminingi abakwazi ukuziletha eklabhu yokuzivocavoca eseduzane futhi okungenani bafunde isimiso kanye nezindleko zamakilasi. Abanye, ngokuphambene nalokhu okudlulele, basebenzisa isikhathi sabo sonke samahhala endaweni yokuzivocavoca. Ngenxa yalokho, iqiniso elidala liqinisekisiwe: kunoma yikuphi okudingayo ukwazi isilinganiso. Ukungabi khona kwezemidlalo ekuphileni nakho kubi, njengoba kubonakala khona ngokweqile - empeleni kusongela nge-overtraining syndrome.
Ukweqa ngaphezulu: izici
Ukweqa ngokweqile isimo somzimba esiba nemiphumela engathandeki emzimbeni. Kubonakala ukuthi umuntu uphelelwe ngokomzimba nangokwengqondo, ulahlekelwe isisusa. Imisipha yakhe ayinaso isikhathi sokubuyiselwa, ama-amino acids asesimweni sokulahlekelwa phansi, ngisho nokubhujiswa kwezicubu zomzimba futhi ukukhishwa ngokweqile kwesimiso sezinzwa zomphakathi kungenzeka. Yingakho kubaluleke kakhulu ukuhlukumeza umzimba wakho ngomthwalo ongenakubekezelela, kodwa ukuhamba ngokucacile emiyalweni yomfundisi wezempilo.
Ukuqeqesha okuningi: izimpawu
Ukuxoshwa kwezemidlalo, noma ukugula kwezemidlalo, yisimo esingathandeki kakhulu kumdlali. Ngokuvamile ukuxoshwa kubonakala kulezi zibonakaliso ezilandelayo:
- ukungabi nenqubekela phambili ngenxa yokuqeqeshwa, futhi kwezinye izimo - ukulungiswa;
- ukubonakaliswa kwezimpawu zesifo esithathelwanayo ngenxa yokukhulelwa kwengculazi;
- ukucindezeleka noma ezinye izinhlungu ezingezona eziphuthumayo;
- ukulahlekelwa okungazelelwe kwezinhloso zokuqeqesha;
- ukukhathala okungajwayelekile;
- ukufutheka okusheshayo nokucasula;
- Isimo ecindezelekile, ukucindezeleka;
- ukwehla okukhulu ekudleni;
- ukuphazamiseka emsebenzini wenhliziyo;
- ukuhluleka kwamandla;
- lymphocytopenia.
Ezimweni ezingavamile, ukuxoshwa ngokweqile kuyinkimbinkimbi, kepha ngisho nakulokhu kungabonakala: imiphumela yokuqeqeshwa ngesikhathi esifanayo iye yathola umphumela we-plateau, okungukuthi, kungakhathaliseki ukuthi umthwalo, awuhambisani nanoma iyiphi indlela. Kodwa-ke, umuntu akakwazi ukubeka ukuxilongwa kwakhe eyedwa: kuphela udokotela onolwazi ongaqonda zonke izinkinga, okufanele zibhekiswe.
Ungakugwema kanjani ukunxusa?
Njengezinye izifo eziningi, kulula kakhulu ukugwema ukudlula ngaphandle kokuyiphulukisa futhi ususe yonke imiphumela emibi. Kulokhu ungasiza izinyathelo ezilula:
- imvamisa yokuqeqeshwa okuphakanyiswe ngumqeqeshi;
- okuphelele, okunempilo efanele;
- ukulala okuhle (amahora angu-8-9 ngosuku);
- Ukuqina kanzima;
- ukuhlukaniswa kwemisebenzi.
Imithetho enjalo elula futhi ebaluleke kakhulu - isimo sengqondo esifanele kulo mdlalo - ngokuqinisekile siyokusiza ukuba ungabuyeli kuleli zwe. Uvame ukuba ngaphansi kwabathandayo, noma ukufuna ukwandisa ngokweqile umthwalo wabafundi.
Ukuqeqeshwa ngokweqile: ukwelashwa
Uma isimo sokuxoshwa kwemisipha kuqinisekisiwe, ke izinyathelo ezilandelayo kufanele zithathwe ngokushesha, okuzosiza ukunqoba ngokushesha leso sifo esingavamile bese uqhubeka
- ukusheshisa imiphumela okudingekayo ukuba ufunde inkambo ye cryotherapy noma i-thermotherapy;
- badinga ukuphumula ohlelweni lokuqeqesha izinsuku ezingu-5-7;
- ngisho nangemva kokubuya okokuqala, ukunciphisa inani lokuzivocavoca;
- bukela ukudla - kufanele kube okulungile;
- kubalulekile ukufeza ukulala okugcwele okungenani amahora angu-10 ngosuku;
- uma kunesidingo, thatha ama-adaptogens;
- i-massage ye-muscular massage ejulile iboniswa.
Ngingayitshela kanjani ukuthi ukwelashwa kwasiza? Okokuqala, isimo esicindezelekile sizophela, futhi okwesibili, ngemva kokubuyela ekuqeqesheni, uzokwazi ukugcina intuthuko.