Indlela efanele yokuqala nokuqeda ukusebenza kwakho okusebenzayo
Konke okugijima kwakho kufanele kuqale ngokufudumele-up nokuphela nge-cooldown. Kungani kubaluleke kangaka? Ukufudumala okuhle kunciphisa izitsha zakho zegazi, kuqinisekiswe ukuthi imisipha yakho ihlinzekwa kahle nge-oxygen ngaphambi kokuba ubanike umsebenzi wokuzikhandla. Ibuye iphakamise izinga lokushisa kwemisipha yakho ukuze kube nokuguquguquka nokusebenza kahle. Ngokukhuphula kancane kancane inhliziyo yakho, ukufudumala kuyasiza nokunciphisa ukucindezeleka enhliziyweni yakho uma uqala ukusebenza kwakho.
Njengoba kubaluleke kakhulu, ibhokisi ligcina igazi ligeleza kulo lonke umzimba. Ukuyeka ngokuzumayo kungabangela ukukhanya okuhle ngoba izinga lenhliziyo yakho nomfutho wegazi kungase kuphume ngokushesha. Ukuphumula kancane kancane kuvumela ukuba bawe kancane kancane.
Indlela Yokwenza Ukufudumala Okufanele
- Akuwona umqondo omuhle ukwelula imisipha ebandayo, ngakho ungaqali ngokulula.
- Yenza imizuzu engama-5 kuya kwengu-10 yokuzivocavoca okulula ukuvula imisipha yakho bese ikufudumala ukuze ugijime. Ezinye izivivinyo zokufudumala zangaphambi kokugijima zihlanganisa ukuhamba ngokushesha, ukuhamba, ukugijima kancane, noma ukuhamba ngebhayisikili. Qinisekisa ukuthi ungasheshi ukufudumala kwakho.
- Qala ukugijima kwakho. Ungaqali ukugijima, kodwa esikhundleni sokugijima kancane kancane futhi kancane kancane ukha ijubane lakho. Kufanele ukuphefumula kalula. Uma uzizwa uphuma ekuphefumuleni, wehlisa. Lokhu kuyingxenye yokwazi okusheshayo okufanele ugijime , futhi kulula ukuqala ngokushesha kakhulu.
- Bheka ukunakekelwa kwakho kanye nefomu uma uqala ukugijima kwakho, qinisekisa ukuthi usebenzisa inqubo engcono ngaphambi kokusheshisa.
Indlela Yokwenza I-Cooldown Efanelekile
- Ngemuva kokuqeda ukugijima kwakho, phumula phansi ngokuhamba noma ukugijima kancane kancane imizuzu engu-5 ukuya kweyishumi. Izinga lakho lokuphefumula nenhliziyo kufanele kancane kancane libuyele evamile.
- Phuza amanzi noma isiphuzo sezemidlalo ukuze uzigcwalise.
- Manje yisikhathi esihle sokwelula kusukela imisipha yakho ishisa. Ukwehlisa kulula uma umzimba wakho usafudumala ngemuva kwebhodi lakho.
Amathiphu aqinisayo emva kokuqalisa kwakho
Izintambo ezisemqoka zokuthutha ngemuva zihlanganisa ukunwebeka kwe-hamstring, ukunweba kwe-quad, ukwelula kwethole, ukwelula okuphansi, ukudelela kwe-IT, ukunweba kwe-butterfly, ukuhlehla kwe-butterfly, ukunweba kwe-back and back, izingalo kanye nokungabikho kwe-abs, ne-triceps elula. Sebenzisa lawa macebiso ukuze welule kahle:
- Ungadonsa ngenkathi usule. Bamba uhlangothi ngalunye kumasekhondi angu-15 kuya kwangu-30.
- Ungalulazi ngobuhlungu. Ungalulazi ngaphesheya kwephuzu lapho uqala ukuzizwa unesisindo emisipha. Akufanele uqhubekele ukuphikiswa komzimba futhi ungalokothi uphakamise ubuhlungu. Njengoba uzizwa ungaphansi kwezingcindezi, ungandisa ukwandisa kancane kuze kube yilapho uzwa ukudonsa okuncane.
- Qiniseka ukuthi welula izinhlangothi zombili. Musa nje ukwelula ithole lakho lesobunxele ngoba uzizwa uvalwe ngaphesheya. Qinisekisa ukuthi uhlukanisa zombili izinhlangothi ngokulinganayo.
- Ungabambeli umoya wakho. Hlala ukhululekile futhi uphefumule futhi uphume kancane. Qinisekisa ukuthi awubambeli umoya wakho. Thatha umoya ojulile wokuphefumula .
> Umthombo:
> UMcgowan CJ, uPyne DB, Thompson KG, Amathrafikhi B. Amasu Okuvuselela Ezemidlalo Nokuzivocavoca: Izindlela Nezicelo. Imithi yezemidlalo . 2015; 45 (11): 1523-1546. i-doi: 10.1007 / s40279-015-0376-x.