Emva kokuzilolonga, kubalulekile ukuthatha amanyathelo athile ukunceda umzimba wakho ukuba ubuyele kwaye wandise izibonelelo zakhoiseshoni yokuzilolonga. Nazi ezinye izinto onokuzenza emva kokujima:
1. Ziziphozise: Chitha imizuzu embalwa usenza umthambo ophantsi okanye uzolula ukuze ubuyisele ukubetha kwentliziyo yakho kunye nokuphefumla kwinto eqhelekileyo. Oku kunokunceda ukukhusela isiyezi kunye nokukhuthaza ukubuyiswa kwemisipha.
2. Ukolula: Yenza i-static stretches ukuphucula ukuguquguquka kunye nokuthintela ukuqiniswa kwemisipha. Gxininisa kwizihlunu ozisebenzileyo ngexesha lokuzilolonga.
3. IHydrate: Sela amanzi amaninzi ukuze uzalise ulwelo olulahlekileyo ngenxa yokubila ngexesha lokuzilolonga. Ukuhlala u-hydrated kubalulekile ekusebenzeni ngokupheleleyo kunye nokuchacha.
4. I-Refuel: Yitya ukutya okunokulinganisela okanye i-snack ene-carbohydrates kunye neprotheni phakathi kwemizuzu engama-30 ukuya kwiyure emva kokusebenza kwakho. Oku kunceda ukugcwalisa iivenkile ze-glycogen kwaye kukhuthaze ukulungiswa kwemisipha kunye nokukhula.
5. Ukuphumla: Vumela umzimba wakho ixesha lokuphumla kunye nokuchacha. Ukuphumla okwaneleyo kubalulekile ukulungisa izihlunu kunye nokukhula.
6. Mamela umzimba wakho: Nika ingqalelo kuzo naziphi na iimpawu zentlungu okanye ukungakhululeki. Ukuba ufumana naziphi na iintlungu ezingaqhelekanga okanye ezinzima, kubalulekile ukubonisana nochwepheshe bezempilo.
7. Landela inkqubela yakho: Gcina irekhodi yokusebenza kwakho, kuquka imithambo, iiseti, kunye neereps ezenziweyo. Oku kunokukunceda ukulandelela inkqubela yakho kwaye wenze uhlengahlengiso kwindlela yakho yesiqhelo njengoko kufuneka.
8. Wukhathalele umzimba wakho: Ziqhelise ukuzinyamekela kakuhle ngokuhlamba, ukuhlamba iimpahla zakho zokuzilolonga, kunye nokunyamekela nakuphi na ukwenzakala okanye iindawo ezibuhlungu. Oku kunokunceda ukuthintela usulelo kunye nokukhuthaza impilo-ntle jikelele.
Khumbula, umzimba womntu wonke wahlukile, ngoko ke kubalulekile ukumamela umzimba wakho kwaye ulungelelanise inkqubo yakho yasemva kokuzilolonga ngokweemfuno kunye neenjongo zakho.
Ixesha lokuposa: Dec-21-2023