Ukufudumala okuhle kunemisebenzi ebalulekile yokuzivocavoca
Ingabe ufudumala ngaphambi kokuqeqeshwa kwakho? Kwabagijimi abaningi, ukufudumala kancane kancane kunezinzuzo zangempela futhi kungasiza ukulungisa umzimba ukuze uvivinye umzimba. Eqinisweni, ukuzivocavoca kwakho ngokwengeziwe, umcimbi noma ukuqeqesha, kubaluleke kakhulu ukufudumala okufanele.
Ukufudumala okukhulu kusiza ukwandisa ukugeleza kwegazi kuya emzimbeni osebenzayo oholela ekunciphiseni ukuqina komfutho, ukunciphisa ingozi yokulimala futhi kaningi, ukusebenza okuthuthukisiwe.
Izinzuzo ezengeziwe zokufudumala zihlanganisa ukulungiselela ngokomzimba nangokwengqondo kokuzivocavoca ngokweqile.
Izinzuzo Ezicacile Zokufudumala Okufanele
- Ukushisa kwama-Muscle - Ukushisa kukhula ngaphakathi kwemisipha esetshenziswa ngesikhathi sokufudumala . Umswakama ofudumalayo womabili izivumelwano ezinamandla futhi uphinde ukhululeke ngokushesha. Ngalendlela, kokubili isivinini namandla angathuthukiswa. Kanti futhi, amathuba okugcizelela umfutho nokulimala aphansi kakhulu.
- Nganciphisa Ukushisa Komzimba - Lokhu kuthuthukisa ukuqina kwe-muscle, futhi kunciphise ingozi yezinkinga nokudonsa.
- I-Blood Vessels Dilate - Lokhu kunciphisa ukumelana nokugeleza kwegazi nokucindezeleka okuphansi enhliziyweni.
- Ukwenza ngcono ukupholisa okunempilo - Ngokusebenzisa izinhlelo zokushisa-mpahla emzimbeni (ukuthuthumela okuphumelelayo) umdlali angaphola ngokuphumelelayo futhi asize ukuvimbela ukushisa okukhulu kusengaphambili kumcimbi noma umjaho.
- Nganciphisa ukushisa kwegazi - Ukushisa kwegazi kukhula njengoba kuhamba phakathi kwemizwa. Njengoba ukushisa kwegazi kuphakama, ukubopha umoya we-oksijeni ku-hemoglobin kunciphisa umoya-mpilo kangaka kutholakala kalula kumisipha yokusebenza, engase ithuthukise ukukhuthazela.
- Ukuhamba Okuthuthukisiwe Okuthuthukisiwe - Ububanzi bezinyathelo ezizungeze ukujoyina luyanda.
- Izinguquko ze-hormonal - Umzimba wakho ukwandisa ukukhiqizwa kwamahomoni ahlukahlukene aphethwe ukulawula ukukhiqizwa kwamandla. Ngesikhathi sokufudumala, lokhu kubhaliswa kwe-hormone kwenza ama-carbohydrate amaningi namafutha ac acid atholakale ekukhiqizeni amandla.
- Ukulungiswa Kwengqondo - Ukufudumala kuyisikhathi esihle sokulungisa ngengqondo ngomcimbi ngokususa ingqondo, ukugxila ekugxileni, ukubukeza amakhono kanye nesu. Imifanekiso enhle ingaphinde iphumule umgijimi futhi yakha ukuhlushwa.
Ukuzivocavoca Okujwayelekile Okufudumele
- Kancane kancane ukwandisa ubukhulu bemidlalo yakho ethile. Lokhu kusebenzisa amakhono athile wezemidlalo futhi ngezinye izikhathi kuthiwa yi-warm-up ehlobene. Kubantu abagijimi, umqondo uwukuthi ugijime isikhashana bese ufaka ama-sprints ambalwa ohlelweni ukuze uhlanganyele yonke imicu ye-muscle .
- Ukwengeza ukunyakaza akuhlobene nemidlalo yakho ngendlela ehamba kancane: i-calisthenics noma izimo zokuzivumelanisa nezimo isibonelo. Abadlali be-Ballplay bavame ukusebenzisa ukuvivinya okungahambisani nokufudumala kwabo.
- Yikuphi okumele ukhethe? Isikhathi esingcono kakhulu sokwelula isisindo ngemuva kokwanda kwegazi nokukhuphuka kwezinga lokugwema ukulimala. Ukwehlisa imisipha ebandayo kungandisa ingozi yokulimala emithonjeni nasezinyembezi. Ngakho-ke ungcono ukwenza umsebenzi wokuvivinya umzimba kancane kancane ngaphambi kokulula. Khumbula ukuthi isikhathi esihle kakhulu sokweluleka ngemuva kokuzivocavoca ngoba imisipha yakho ifudumele futhi ikwazi ukukhuphuka ngokunyuka kwegazi kuyo. Qinisekisa ukuthi ukufudumala kwakho kuqala kancane kancane bese kusetshenziswa imisipha ezogxila ngesikhathi sokuzivocavoca.
- Khumbula ukuthi ukufudumala okuphelele kuyinkqubo yomuntu ngamunye ongaza ngokusebenza, ukuhlolwa, nokuhlangenwe nakho. Zama ukufudumala ngezindlela ezihlukahlukene, ngezinhloso ezehlukene uze uthole ukuthi yini ehamba kahle kuwe.