Thola ukuthi kungani ukupholisa phansi kubalulekile kumzimba onempilo
Ukuphola phansi kuyingxenye ebalulekile yokuqeqeshwa kwakho. Ukupholisa okupholile kungahlala imizuzu engu-3-10 futhi kuhlanganisa ukwelula noma ukuhluka okuncane kokuhamba okwenzile phakathi nokuzivocavoca kwakho. Inhloso yokupholisa emva kokuzivocavoca ukuvumela izinga lokushaya kwenhliziyo nokuphefumula ukubuyela esimweni esivamile, ukunciphisa ukuxhunywa komzimba noma ukuxuba nokugqugquzela ukuphumula.
Izinzuzo Ezibalulekile Ezipholile
Ungase ulingeke ukuba weqa ukuthunyelwa kwakho kokuthunyelwe okupholile phansi, kodwa kunezizathu eziningana zokupholisa phansi kubalulekile.
- Ivumela izinga lokushaya kwenhliziyo ukuthi libuyele evamile. Izinhlobo eziningi zokuzivocavoca zenza izinga lakho lenhliziyo landa. Ukuzivocavoca kwenhliziyo , okubizwa nangokuthi ukuzivocavoca kwe-aerobic, kungandisa inani lokushaya kwenhliziyo yakho . Ekupheleni kokuzivocavoca kwakho, ufuna izinga lakho lenhliziyo libuyele evamile kancane. Lokhu kukusiza ukuba ugweme ikhanda eliphansi noma umuzwa wokuphelelwa amandla.
- Kancipha kancane kancane ukuphefumula. Lapho izinga lakho lenhliziyo landa ngokuzivocavoca, ukuphefumula kwakho kuyajula nakakhulu. Lesi isibonakaliso sokuthi usebenza kanzima futhi uvutha amakholori amaningi ngokuzivocavoca . I-cool down ivumela ukuphefumula kwakho kancane kancane ubuyele kwisigqi esifanayo ngaphambi kokuthi uqale ukusebenza kwakho.
- Isiza ukuvimbela isisindo soreness. Kuvamile ukuzizwa unzima noma unesihlungu ngemva kokuzivocavoca. Ukuzivocavoca phansi kungasiza umzimba wakho uzizwe kangcono emahoreni nasezinsukwini ezilandela ukuqeqeshwa kwakho.
- Ukuphumula okuthuthukisiwe. Enye yezinzuzo ezibaluleke kakhulu zokuzivocavoca ukuzethemba okuthuthukisiwe. Ukupholisa kwakho phansi kuyithuba elihle kakhulu ukuthi uzindle ngokufezekisa kwakho futhi uzinikeze isikweletu ngomsebenzi onzima owawenza ngesikhathi sokuqeqesha. Lokhu kungakhuthaza umuzwa wokuziphumula kanye nenhlalakahle.
Indlela Yokwenza I-Down Down
Indlela owenza ngayo ukuphola okupholile ngokuvamile kuxhomeke kuhlobo lokuzivocavoca owenzile phakathi nokuzivocavoca kwakho. Iningi eliphansi elipholile eligcina imizuzu engu-3-10 futhi lifaka ukunyakaza okuhamba kancane, okunene nokuzivocavoca .
Isibonelo, ukupholisa phansi ngemuva kokugijima ungase uhambe ngokuhamba kancane imizuzu engu-2-3, bese ubeka kancane kancane ijubane lakho ukuhamba.
Ekupheleni kokuhamba kwakho, ungenza ukuma ulula ukuze ukwandise uhla lwezinyathelo emisipha yomlenze osanda kusebenza. Bese uqedela ukupholisa kwakho phansi ngokuhleleka ukuze uthuthukise ukuguquguquka komzimba kuwo wonke umzimba futhi ukhuthaze ukuphumula.
Uma ukuqeqeshwa kwakho kufaka ukuqeqeshwa kwamandla amaningi, ukupholisa kwakho phansi kungase kubandakanye ukuqoqwa komzimba okuphelele ukuze ukwandise uhla lwezinyathelo kumajoyini owawasebenze. Uzofuna ukucabangela ikakhulukazi ukwelula amalunga owavele wasebenza. Ngakho-ke uma wenza ama-biceps kanye ne-triceps yokuqinisa ama-exercises, ukupholisa kwakho phansi kungase kubandakanye i-bicep ne-triceps elula.
Kuyasiza futhi ukuhlanganisa ukuzivocavoca umzimba ekupholile kwakho phansi. Lokhu kungase kuhlanganise imizuzu embalwa yokuphefumula okujulile noma i-yoga-style savasana . Lezi zitho zomzimba zengqondo, kanye nokunyakaza okuncane nokuthulula kuzokusiza ukuba usebenzise kahle ukupholisa kwakho futhi ugcine umzimba wakho uphilile.