Ongakudla ngemuva kokuhamba ngebhayisikili okude - isixazululo se

Yini okufanele ngiyenze ngemuva kokuhamba ngebhayisikili okude?

Ukuhamba kwakho okude kuphelile, usufikile ekhaya, kepha wenzani ngokulandelayo? Nayi imicikilisho ephezulu eyi-10 ye-GCN ngemuva kokuhamba. Okokuqala, hlola izibalo zakho. Akukaze kube lula ukubala intuthuko yakho ngebhayisikili.

umhlahlandlela amabhuleki

Ngezinhlelo zokusebenza zamahhala eziningi ezengeziwe ezikhona emakethe, okudingayo ifoni ephathekayo ene-GPS. Akukho okungcono kunokuthola ukuthi ukwenze ngcono ukusebenza kwakho, ushise ama-calories amaningi, noma wephule okusemandleni akho ekukhuphukeni. Futhi noma ungakwenzi, ungahlala usole umoya.

Inombolo yesibili: hlanza ibhayisikili lakho. Akukho lutho oluzizwa lungcono kunokuqala ukugibela ibhayisikili elihlanzekile, futhi isikhathi esihle sokwenza lokho silungile ngemuva kokubuya kwakho. Le yindlela ogcina ngayo ukuqhosha nenjabulo yakho isesimweni esihle kakhulu.

Masibhekane nakho, amabhayisikili angabiza ngakho-ke kunengqondo ukuwanakekela. Okwesithathu, phuza isiphuzo sokuphumula. Umgomo wesiphuzo sokuzithokozisa ukugcwalisa uphethiloli owasebenzisile ngesikhathi sokugibela ukuqeqeshwa noma umjaho nokunikeza imisipha yakho uphethiloli abawudingayo ukuze bazilungise.

Ukwenza nokuphuza isiphuzo sakho ngemuva nje kokuzivocavoca kwakho kusebenza kahle maqondana nesikhathi. Amafomula angaphezulu kwamakhompiyutha ngokuvamile anenani le-carbohydrate-to-protein lamane kuya kwelilodwa, futhi kukhona umehluko kwikhwalithi yesithako, kanjalo nocwaningo lwakho. Inombolo yesine, phindisela emzimbeni.

Kungenzeka ukuthi ubuphuze isiphuzo sakho sokuzithokozisa, kodwa ngabe uphelelwe amanzi emzimbeni? Kuyamangaza ukuthi ungakanani uketshezi ongalusebenzisa lapho ujuluka lapho ushayela isikhathi eside ngosuku olushisayo. Amaqembu amaningi ochwepheshe anezikali emabhasini awo. Abashayeli bayayinyathela ngaphambi nangemuva komjaho, futhi odokotela beqembu bangabe sebebala ukulahleka kwabo kuketshezi ngekhilogremu elilodwa cishe ilitha elilodwa, bangashintshi ilitha elilodwa lokulahleka koketshezi ngenxa yokungasebenzi kahle kwemizimba yethu.

Futhi khumbula ukuthi isiphuzo se-electrolyte sigcinwa kangcono ngumzimba wakho kunamanzi alula nje. Inombolo yesihlanu, thola ukubhucungwa. Uma kukuhle ngezinzuzo, kulungile kuwe, akunjalo? Yebo, isayensi ayibekiwe etsheni, kepha umqondo ukuthi ukubhucungwa umzimba emva kokuzivocavoca kuzosiza ekuthuthukiseni ukujikeleza kwegazi nokukhipha imfucuza.

Akungabazeki ukuthi ukubhucungwa umzimba kuzokukwenza ube ngumshayeli ongcono, kepha kungakusiza ukuthi ululame ngokushesha phakathi kwezinsuku zokuqeqeshwa. Ngemuva kokuzivocavoca umzimba, vumela amahora ambalwa ngaphambi kokuzihlanganisa nokusikhipha umzimba, futhi uma ungeke ukwazi ukukukhokhela njalo, hlela ukulandela ibhulokhi elinzima lokuzivocavoca noma umjaho. Enye indlela enhle, noma kunjalo, i-roller foam, okuyindlela engabizi kakhulu ye-DIY.

Uma isetshenziswe kahle, inganciphisa ukungezwani nganoma iyiphi indawo emilenzeni yakho eye yashuba kusukela ekugibeleni ibhayisikili, ngisho nasemhlane wakho. Kodwa-ke, sincoma ukuthola amanye amathiphu ochwepheshe ngaphambi kokuzungeza ikhaya lakho. Inombolo yesithupha, yidla ukudla okulungile ngesikhathi esifanele.

I-metabolism yomzimba isaqhubeka ngokugcwele emahoreni ambalwa okuqala ngemuva kokuzivocavoca, futhi lesi yisikhathi esihle kakhulu sokudla okunempilo, okunempilo. Ama-carbohydrate angamunca ngokushesha alungile. Ochwepheshe bavame ukudla amazambane abilisiwe noma agayiwe, irayisi, noma ama-noodle bese bewahlanganisa namanye amaprotheni anciphile njenge-tuna, amaqanda, noma amabele enkukhu.

wokubala wekhalori lokuhamba ngebhayisikili

IMuesli enobisi iyindlela esheshayo, elula, futhi engabizi kakhulu. Khumbula, noma kunjalo, ukuthi uma uke waba ngaphandle imizuzu engama-30 kuphela awudingi isiphuzo sokuzilibazisa esilandelwa ukudla okukhulu, ngakho-ke lungisa ukudla kwakho ngokuya ngenani lokuvivinya umzimba okwenzile. Inombolo yesikhombisa, welula.

Njengokusikhipha umzimba, kusenempikiswano phakathi kososayensi bokuzivocavoca ngezinzuzo eziqondile zokwelula. Abanye ochwepheshe bazelula ngaso sonke isikhathi, abanye abakwazi nhlobo. Umqondo walokhu, yiqiniso, ukuthuthukisa ukuguquguquka, kepha maqondana nokululama, ukugeleza kwegazi.

Kungakhathaleki ukuthi ukuzelula kusiza ukululama noma cha, kuzokusiza ukugibela endaweni eyi-aerodynamic. Unezintambo eziqinile noma umqolo ongaguquguquki, awunathuba lokuma endaweni yesivivinyo njengoFabian Cancellara. Inombolo yesishiyagalombili, thatha isihlwathi.

Sonke siyazi ukuthi imizimba yethu idinga ukulala ukuze ilulame ekucindezelekeni okuvamile kwansuku zonke. Ngakho-ke kunengqondo ukuthi uma usebenza kanzima izinsuku eziningi, uzodinga okuningi. Ochwepheshe abaningi abagcini ngokulala okungenani amahora ayisishiyagalolunye ebusuku, kepha kaningi bathatha ukulala ntambama ngemuva kokuqeqeshwa.

Ochwepheshe basikisela ukuthi phakathi kwemizuzu eyi-10 nengama-30 isikhathi esifanele, esithathwa cishe emahoreni amabili ngemuva kokuzivocavoca. Uma ulala isikhathi eside, uzozwa ukozela futhi ungaphazamisa ukulala kwakho ebusuku. Inombolo yesishiyagalolunye, geza i-ice.

Enye yezindlela zokuzilibazisa zesimanje ukugeza ngeqhwa. Ithimba le-HTC, elinye lamaqembu okuqala, liwasebenzisile, mhlawumbe, lokho bekungenxa yokuthi bebengenayo neshawa ebhasini leqembu labo. Ukufaka imilenze yakho emanzini abandayo eqhwa kuthiwa kuvimbela imithambo yegazi nokukhipha imfucuza.

Uma uzama le ndlela, imizuzu eyi-10 ekushiseni okungu-10 kuye ku-15 degrees Celsius kufanele ibe yinhle. Inombolo 10, hlala ezinyaweni zakho. Ithiphu ebaluleke kakhulu, uma ufuna ukwenza noma yini kuze kufike ezingeni le-N njengoba kwenza izinzuzo, bese unamathela kule ethos ende.

Ungalokothi ume lapho ungancika khona, ungalokothi uncike lapho ungahlala khona, ungalokothi uhlale lapho ukwazi ukulala phansi. Ngokuyinhloko, kufanele usebenzise kuphela imilenze yakho lapho uhamba ngebhayisikili. Ngaphandle kwalokho, bayeke baphumule ukuze balungele ukushaywa ngokushesha okukhulu, futhi uma ufuna ukuphumula, kungani ungazami indatshana yethu yokuqeqeshwa yasendlini yemizuzu engu-20.

Uyini umkhuba wakho ngemuva kokugibela? Sazise emazwaneni - Susa udaka oluningi kufreyimu yakho nakuzo zonke izingxenye zebhayisikili noma igumbi elingenalutho. Khumbula ukuhlanza i-chain ne-derailleur yangemuva nge-degreaser.

Kufanele udle kangakanani ngemuva kohambo olude?

Ngakho-ke esikhundleni sokuzulazula kuma-chamois akho uphuza ubhiya, nansi indlela ongakwandisa ngayo ukutakula kwakhongemuvaKunzimagibela. Enye yezinto zokuqala abagibeli bamabhayisikili okufanele bazenze, okungenani kungakapheli isigamu sehorangemuvayabogibela, nguudle: phakathi kwama-calories ayi-100 kuya kwangama-300 ngokuhlanganiswa kwama-carbs namaprotheni (cishe i-3: 1 noma i-4: 1 carbs kuya kumaprotheni).Julayi 17 Okthoba 2018

Ukuphindisela kabusha kungenye yezinto ezilula ongazenza, kepha kunomthelela omkhulu ekusebenzeni kwakho. Futhi uma uhambo lwakho lude, kubaluleke kakhulu ukufaka uphethiloli. Ukuhamba ngamamayela, noma umdlalo omkhulu, omkhulu obulungiselela wona isikhathi eside, noma ukugibela nje okude okude kwehlobo, sizokukhombisa ukuthi uzodlani nokuthi uzokudla nini, kodwa ngaphambi kokuba sikwenze, qiniseka ukuthi ubhalisela i-GCN uma ungakakwenzi, bese uchofoza izithonjana zebell zezaziso nokusekela isiteshi. (I-Dramatic Music) - Into yokuqala okufanele uyazi ngokufaka uphethiloli ohambweni olude ukuthi i-refueling yakho ayiqali uma uyithola ngebhayisikili lakho.

izintaba zebhayisikili

Udinga ukucabanga ngokudla kwakho ngaphambi kokushayela, futhi lokho kuqala ngokudla kwakho izolo ebusuku. Ufuna ukudla okuqinile okunama-carbohydrate amaningi. Mhlawumbe okuthile nge-pasta, ilayisi, noma i-quinoa Yenza iphutha elijwayelekile lokudla ngokweqile.

Ngenkathi ukufaka ama-carbs kuyinto enhle, uzofuna ukugcwalisa lawo ma-carbs akhonzwayo, kepha ukudla kabili lokho obekuvame ukukudla kuzokushiya uzizwe ukhululekile futhi uvilapha ngosuku olulandelayo. Zama ukudla ama-carbohydrate athe xaxa kunalokho obejwayelekile; ufuna ibhulakufesi le-GI elinenhliziyo ephansi, elinamafutha aphansi. Ngakho-ke okuthile okufana nephalishi, i-Bircher muesli noma i-oats yasebusuku kungaba kuhle njengoba kungama-carbohydrate ane-GI ephansi, okusho ukuthi amandla akhishwa kancane.

Ngakho-ke uzozizwa izinzuzo isikhathi eside. Futhi ufuna ukugwema ukudla okunamafutha njengoba kubambezela ukumuncwa kwama-carbohydrate adingeka kakhulu ohlelweni lwakho. Ukuthosa okujulile kungenzeka kungabi inketho enhle kakhulu ngaphambi kohambo olukhulu. (slow techno beat) - Izinto ezilula kuqala.

Uma uzohamba ibanga elide, woza namabhodlela amabili. Manje amabhodlela angama-750ml awusizo impela lapho ungawalinganisa kuzimele wakho. Lokhu empeleni kungama-500, kepha ama-750 ngeke alingane nohlaka ngalunye, ikakhulukazi y uma unebhayisikili elincane.

Kepha ekugcineni, isu lokuphuza olikhethayo lizoya ngezimo oshayela kuzo. - Uma kushisa impela, gxila ekubeni nama-electrolyte kuziphuzo zakho ukuze ubuyisele amaminerali abalulekile owalahlekelayo ngokujuluka, futhi uma kungenzeka, hlela okungenani iphuzu elilodwa ohambweni lwakho lokukhipha amabhodlela akho Ithiphu eyi-pro futhi ukuthatha ithebhulethi ye-electrolyte kanye nesikhwama seziphuzo ezixubekile nawe ephaketheni lakho noma esikhwameni sesihlalo, uma ugcwalisa amabhodlela akho ehlobo ngithanda ukuba namanzi nama-electrolyte emabhodleleni ami ukuze ngiqiniseke ukuthi ngidlula izithukuthuku ezigcwalisa amaminerali alahlekile. Kepha ebusika ngithanda ukugcwalisa amabhodlela ngomxube we-carbohydrate futhi ngisebenzise uhlobo oluthile lomkhiqizo okhethekile, isaga lomxube we-carbohydrate, empeleni ungathola inani eliphakeme lama-carbohydrate umzimba wakho ongawamunca ngehora.

Isizathu salokhu ukuthi banenhlanganisela elungile kashukela ezokuvumela ukuthi uthole inani eliphakeme lama-carbohydrate ngehora, elingaba likhulu ukukusiza ukuthi uphehle. (Umculo weTechno) - Thatha ukudla kwangempela lapho uhamba khona lapho ugibela amabhayisikili amade. Ngakho-ke lokhu kungaba ama-flapjacks, amakhekhe erayisi, ubhanana, noma amasangweji amancane.Uma uthola isu lakho lokuphemba kahle, futhi uzizwa ukhathele, ulambile futhi mhlawumbe ushaya, enye yezinto ezinhle kakhulu ongazidla ngamandla ijeli.

Ngoba ama-gel amandla aqukethe kuphela okudingayo: uphethiloli, ushukela. Futhi lokho kulula kakhulu ukuthi umzimba ukungenise. Unalokhu engqondweni, ngaso sonke isikhathi kuhle ukuthatha ama-gels amandla ambalwa ohambweni olude.

Kepha ngeke ufune ukudla ama-gel amandla ngaso sonke isikhathi. Banenqwaba yabo futhi bangakwazi! ukuqala ukugula kahle. Kepha maqondana nokuzama ukuvala ibhonaki elisabekayo, khuluma nomgibeli wamabhayisikili ongumakadebona ozokutshela ukuthi ayikho into efana nayo. (Umculo weTechno) - Kungumdwebo omncane, kepha uma uqala ngalokho? Uma ulambile kudrayivu ende, sekwephuze kakhulu.

Akukona ukuphela komhlaba ohambweni olufushane, kepha uma uphelelwa uphethiloli kungenzeka ukuthi awukude kakhulu nasekhaya, kepha wuthathe kimi, empeleni, awufuni ukuphela uphethiloli maphakathi no uhambo olumnandi Akumnandi. Isiqondiso esihle lapho usohambweni olude, olunamandla ukudla ama-carbs njalo ngemizuzu engama-20 noma okuthile. Lokho kungaba uhhafu webha yamandla, ijeli noma ikhekhe lelayisi noma into enjalo.

Futhi engijwayele ukukwenza kuhle geeky, ngizokwenza futhi ngihlele ukuthi kungakanani ukudla engikudingayo bese ngipakisha izikhwama zami ngokufanele. Kepha njalo engeza ibha eyengeziwe noma ama-gel angeziwe uma kungenzeka ngiwadinge. Isibonelo, uma uhambo lukhulu kakhulu kunokuhlelela kwakho, noma uqala ukuba nomuzwa wokuthi uzizwa kabi, le yipholisi yakho yomshuwalense, lezi yizindawo zakho zokugcina imali, izabelo zakho eziphuthumayo.

Ngiyethemba ukuthole lokhu kubheka ekudleni kuwusizo ohambweni olude. Futhi uma kunjalo? , bese ngicela unikeze i-athikili isithupha esikhulu. Manje awunazaba uma uthola ivawusha yakho yama-epic elandelayo yamahora ayisithupha.

pilates yokulungisa isisu

Futhi uma ufuna ukuhlala ugcwele amanzi ngesitayela, kungani kufanele? Ungayi esitolo se-GCN uyothola amabhodlela amanzi e-GCN Camelback. Futhi uma ungathanda ukubona enye indlela yokwenza i-athikili, chofoza lapha.

Yini okufanele ngiyidle ngigibele ibhayisikili elingamamayela ayi-100?

Uzodinga ama-carbs namaprotheni ukufaka i-glycogen yakho i-refuel nokulungisa imicu eyonakele emisipheni yakho. Izinketho ezinhle zifaka iziphuzo ezenzelwe ubisi, iziphuzo zokubuyisa, amasangweji eshizi, iyogathi, amabha amaprotheni, ama-flapjacks nobhanana.Julayi 19 UDisemba 2019

Yini okufanele ngiyidle ngokuhamba ngebhayisikili elingamamayela angama-200?

Isidlo sasekuseni esikahle ngaphambi kokungenaibhayisikilikuyinto efana nephalishi elenziwe ngobisi. Lokhu kukunikeza ngama-carbohydrate akhululwa kancane azokunikeza ukondliwa okusimeme kukaphethiloli ngesikhathi sakho esikhulugibela, kanye namanye amaprotheni. Ama-Bagels namaqanda kungenye indlela enhle.Kwangathi 28, 2017

Ingabe kulungile ukugeza ngemuva kokuhamba ngebhayisikili?

Amashawakuhamba phambilingemuvaukugibela ukuze ukwazi ukukhuphula kancane ukushisa njalo ngemizuzwana engama-30 uze ukhiphe ngokuphelele ithangi lamanzi ashisayo, umhlane wakho ubomvu ngokugqamile futhi uphoqeleka ukuphuma.

Kuthatha isikhathi esingakanani ukuthi imilenze ilulame ngemuva kokuhamba ngebhayisikili?

Lo muzwa waziwa ngokuthi yi-'DOMS 'noma i-Delayed Onset Muscle Soreness, ejwayele ukuzwa kakhulu amahora angama-24-48ngemuvaukuzivocavoca okunzima ngokungavamile noma okungajwayelekile. Kungumonakalo ezintanjeni zakho zemisipha, okuyiyona imbangela enkulu, evame ukunciphangemuvaAmahora angama-72.

Kwenzekani uma ungadli ngemuva kokuhamba ngebhayisikili?

Ukujuluka phakathiukuzivocavoca umzimbakushowenaalahlekelwe ngamanzi kanye nama-electrolyte, futhiuma ungakwenzigcwalisa leziwenaizoqala ukuzizwa iphelelwe amanzi emzimbeni, okuyicanhambawenangizizwe ngikhathele futhi ngiqulekile. Futhi ukwehlulekaudle ngemuva kokuvivinya umzimbanomthelelaeyakhokwemizwa, kuvela.Dis 7 2020

Kubi yini ukwenza ibhayisikili ngemuva kokudla kwakusihlwa?

Wonke umuntu unamazinga ahlukahlukene enduduzo maqondanaukudlaNgokuzivocavoca umzimba, ngakho-ke kubalulekile ukuhlola ukuthi yini okusebenzelayo. Ngokuvamile, vumela amahora angama-2-4 ngaphambiliukuhamba ngebhayisikili,okulandelayoisidlo esikhudlwana esivumela ukugayeka kokudla, kanye nemizuzu engama-30 - 2hours wesidlwana esincane.

Ungakwazi ukujikeleza amakhilomitha ayi-100 ngaphandle kokuqeqeshwa?

Khumbula, ukuzeyenzai100,wenaAkudingeki ubeukuqeqeshwangokwenzaIzinkulungwane eziyi-100ngaso sonke isikhathi - amaphesenti angama-75-80 angukulungiselela okwanelengaphandleengeza ivolumu eyeqile. Umzimba wakhoukuqeqeshwa kufanelecabanga ngala maphuzu alandelayo: Okucacisiwe: Ingabe i-100-Ukugibela imayelauzoba ngamagquma? Ngemuva kwalokhogibelaamagquma kuma-mile-60 akho!

Yini okufanele ngiyiphuze ngemuva kokuhamba ngebhayisikili?

Ukufakwa kwamanzi kuyisihluthulelo

Uma ukuhamba bekulula futhi ngaphansi kwemizuzu engama-90 bepha ibhodlela le-500ml lamanzi noma i-electrolyteisiphuzokufanele yanele ukuvuselela amanzi. Kepha uma bekuyisikhathi eside noma esinamandla, phokophela ukufaka u-100-150% woketshezi olulahlekile ngomjuluko kungakapheli ihora elilodwa kuya kwamane weqa ibhayisikili lakho.UMar 16 2018