Izindlela Zokunciphisa Ukuhlunguphazwa Kwesisu Esibelethweni Sokuzivocavoca
Ukumisa ohlangothini lubuhlungu obunzima, obukhulu ngaphansi komngcele ophansi wezintambo, ikakhulukazi ngakwesobunxele. Zivamile kubagijimi abaqalayo. Iziqu ezihlangene ziyaziwa ngokusemthethweni njengezinhlungu zomzimba zesisu zangasese (ETAP). Funda ukuthi izimbangela zenzeke kanjani ukugxila ohlangothini, indlela yokukhipha eyodwa lapho ibulala, nokuthi ungakuvimbela kanjani.
Isizathu Sobunzima Siyaqhubeka Ngesikhathi Sisebenza
Isizathu sangempela sokugxeka ohlangothini yisihloko esiye safundiswa futhi siphikisana ngaso, futhi kusenayo impendulo eqondile.
Abanye abagijimi bayaqaphela ukuthi bayathola lapho bedla kakhulu eduze nokugijima noma uma beqala ukugijimela ngokushesha kakhulu, ngaphandle kwe-warmup efanele. Olunye ucwaningo lubonise ukuthi ukuphuza utshwala obuphezulu ngaphambi kokuzivocavoca kwandisa amathuba okugaya. Ucwaningo olulodwa lwathola ukuxhumanana phakathi kokugxeka okuhlangene nokwenyuka kwesikhumba somgogodla. Abanye ochwepheshe babatshela ukuthi baphefumule ngendlela engafanele ngenkathi begijima. Ngokuphambene nenkolelo evamile, ukuphuza ngenkathi kugijima akubangeli. Ngokuthakazelisayo, isifundo esisodwa esincane sathola ukuthi kwakungenalo umehluko emisebenzini kagesi emisipha ngesikhathi sokugxuma okuhlangothini, okuphakamisa ukuthi isikhukhula semisipha akusona imbangela.
Ukuvimbela Ukulinganisa Kwesandla
Kungakhathaliseki ukuthi yikuphi okubangela ukugxila okuhlangene, kunezinto ezithile ongazenza ukuze usize uzivimbele.
- Uma uvame ukuhlushwa ohlangothini lwezinhlangothi, zama ukugwema ukudla ngaphakathi kwehora elilodwa lokugijima . Namathela emanzini ahlanzekile oku-pre-hydration-ugweme ushukela, ikakhulukazi uketshezi, iziphuzo.
- Qiniseka ukuthi uhlale ufudumala ngaphambi kokugijima kwakho. Yenza izinyathelo ezinamandla futhi uqale ngezinyawo ezinemizuzu emihlanu noma i-jog elula. Kufanele uqale ukugijima kwakho ukufudumala-up nokukhululekile.
- Indlela ephumelela kunazo zonke yokuvimbela ukugxeka okuhlangene ukugwema ukuphefumula okungajulile. Qinisekisa ukuthi uphefumula futhi uphume emlonyeni wakho uma usebenza. Philisa kakhulu esiswini sakho , hhayi esifubeni sakho. Ukuphefumula kwesisu esiswini kukuvumela ukuba uthathe emoyeni owengeziwe. Ukwenza i-yoga kungakusiza usebenze ngokuphefumula kwesisu sakho esijulile.
- Ukugijima ezindaweni ezibandayo ezibandayo kungabangela ukugxila kwamaceleni, njengoba kungcono kakhulu ukungena emaphashini ajulile agcwele umoya ovuthayo kuze kube yilapho usushushu. Uma ugijima endaweni ebandayo, zama ukuphefumula ngokusebenzisa isikhala noma ukushisa kwentamo.
- Okokugcina, qiniseka ukuthi uqhuba ifomu elihle lokugijima futhi ugcine ukuma okuhle, ngakho-ke awusizingeli ngenkathi usebenza. Uma uncike kakhulu, kunzima ukuthatha ukuphefumula okujulile.
Ukwelashwa Kwecala Kuqinisa Ngesikhathi Ukuqalisa
Sebenzisa lezi zindlela ukuze unciphise ukulinganisa okuhlangene:
- Okokuqala, cindezela ngomunwe iminwe yakho endaweni lapho uzizwa khona-okumele kusize ukukhulula ezinye izinhlungu. Khona-ke, ukuze ususe ukugoqa kwesokunxele, zama ukushintsha iphethini yakho yokuphefumula.
- Thatha umoya ojulile ngokushesha ngangokunokwenzeka, ukuphoqelela umcibisholo phansi. Bamba umoya wakho imizuzwana embalwa bese usho ngokucindezelayo ngezindebe ezihamba phambili.
- Uma uthola i-cramp phakathi nokugijima, ungase ufune ukuzama ukushintsha iphethini yakho yokuphefumula / yokuhamba. Uma uhlale uphuma lapho unyawo lwakho lokunene luhlasela umhlaba, zama ukuxhuma ngesiteleka sezinyawo zesokunxele.
- Uma konke okuhlulekayo, kungase kudingeke ume futhi uhambe ngokukhawuleza imizuzwana embalwa ngenkathi ucabanga ngokuphefumula okujulile. Qhubeka ugijima ngemuva kokukhipha kwesokunxele.
Imithombo:
> Morton DP, Umsebenzi we-EMG we-Call EMG akaphakanyisiwe ngesikhathi sezinhlungu zomzimba zesisu ezithinta umzimba. Journal of Science and Medicine in Sport . 2008; 11 (6): 569-574. i-doi: 10.1016 / j.jsams.2007.06.006.
> Morton D, Umfelandazisi R. Ukuzivocavoca Okuhlobene Nezifo Zomzimba (ETAP). Imithi yezemidlalo . 2014; 45 (1): 23-35. i-doi: 10.1007 / s40279-014-0245-z.
> Morton DP, Umfelandazisi R. Impembelelo yokuma kanye nomzimba womzimba ekuhlangenwe nakho kobuhlungu besisu obuhambisana nesisindo somzimba. Journal of Science and Medicine in Sport . 2010; 13 (5): 485-488. I-doi: 10.1016 / j.jsams.2009.10.487.