Ukwehlisa Kwangathi Kungathuthukisa Ukuvumelana Nokwethenjelwa Kodwa Ngeke Kuncishiswe Ukulimala Noma Ukukhathazeka
Kungani kufanele welule? Izindlela zokudoba ziyingxenye evamile yamakilasi amaningi okuzivocavoca noma ama-coaching sessions. Ingabe kufanele usule ngaphambi, ngesikhathi, noma ngemva kokuzivocavoca noma enye yokuzivocavoca kwe-cardio?
Ucwaningo olwenziwe ekunqandeni izimpikiswano zokuvimbela ukulimala noma ukunciphisa imisipha
Uzozwa izizathu ezintathu eziyinhloko ezinikezwa ukwelula ngesikhathi sokuzivocavoca umzimba futhi welula ngesikhathi sokupholisa kwakho phansi.
Okwokuqala ukuthi ukwelula kuzosiza ukuvimbela ukulimala. Owesibili wukuthi kuzonciphisa ubuhlungu besisu ngemva kokuzivocavoca kwakho. Okwesithathu ukuthi ingathuthukisa uhla lwakho lokuhamba futhi ngaleyo ndlela lisize ukusebenza kwakho.
Kodwa yiziphi abaqeqeshi abaye bazifundisa amashumi eminyaka akuzange kuboniswe ngucwaningo. Ucwaningo luthola indawo yokwelula ekuthuthukiseni ukuhamba okuhamba phambili, kodwa aluzange kuboniswe ukuvimbela ukulimala noma ukunciphisa ukucindezeleka kwemisipha lapho kwenziwa ngaphambili, ngesikhathi, noma ngemuva kokuzivocavoca. Iminyaka eminingi, ukubuyekezwa okuhlelekile kwezifundo ezinhle kakhulu ukuthi awukwazi ukunciphisa ukulimala noma ukunciphisa ubuhlungu be-muscle ngokusula.
Okunye: Ukwehlisa - Okushiwo yi-Research
Ukuthungatha okuMandla okuThuthuka nokuLungiswa koMumo
Kungani-ke kufanele usule? Ukuzivumelanisa nokuvame ukuvame ukufaka umgomo. Ukukwazi ukuthatha uhlanganiso ngokusebenzisa uhla lwayo olugcwele lokunyakaza kusinika inkululeko eyengeziwe yokuhamba. Ngaphezu kwalokho, ukwelula ukuphumula imisipha ejulile uzizwa kuhle futhi kulinganisa umzimba.
Imisebenzi yokuzivocavoca efana ne-yoga kanye nokwelula igxila ekuguqulekeni.
Ukwenza ngcono ukuguquguquka kwakho nokuhamba kwenqubo nge-regular static stretching routine kungakusiza ukwazi ukwenza izinto ongenakuzenza ngaphambili. Ukwelula okugxilwe kancane kancane kwehlisa imisipha ngokusebenzisa uhla lwawo olugcwele lokunyakaza, bese ulibeka endaweni lapho isandiso esiphelele (kodwa ngaphandle kobuhlungu).
Ukwelula kubanjwe imizuzwana engu-15 kuya kwangu-30.
Kufanele usule kaningi kangakanani? Ukucwaninga kubonise ukuthi ukwelula nsuku zonke, kanye namaqembu omzimba ngamasekhondi angu-30, kungabangela ukwanda kwezinyathelo zokuhamba. Ungenza lokho isimiso nganoma yisiphi isikhathi sosuku. Ungayithola itholakale ukuyenza ngokunye okusebenzayo, noma ungayenza ngokuhlukile.
Uhlobo oluthile lwesitatimende esisezingeni eliphansi, ukulungiswa kwe-neuromuscular yokwehlukanisa , ukuthuthukiswa kokulimala futhi manje kusetshenziswa abagijimi. Kwenziwa ngemuva kokuzivocavoca.
Ukuthambisa abahambahambayo
Udinga ukuzibuza ukuthi ngabe uzothola yini isikhathi sokwelula noma ukwenza izimo zokuguquguquka uma ungabafaki njengengxenye yokusebenza kwakho okuvamile kokuzivocavoca. Ungasebenzisa lesi simiso sokulula abantu abahambahambayo ukuze sikwenze kube yingxenye yokusebenza kwakho kokuhamba.
Njalo Ukufudumala Ngaphambi Kokwethenjelwa
Kunconywa ukuba ufudumale nomsebenzi owenza imisipha ukuba iswetshwe imizuzu emihlanu kuya kwezingu-10 ngaphambi kokusulwa. Ukuhamba ngezinga elilula kuyisimo esihle sokufudumala. Uma uhlela ukuhamba ngesivinini esisheshayo futhi ufuna ukwelula ngaphambi kokuvivinya isivinini sakho, fudumala kuqala kuqala ngezinga elilula, bese ulula.
Ukudambisa Ngemva Kokuzivocavoca?
Ukwehlisa emva kokuzivocavoca kungasiza ukuphumula nokulinganisela ukungezwani emisipha esanda kusetshenziselwa.
Ngokwesiko lokhu kwenziwa ngemva kwesikhathi esiphezulu. Noma, ungase ufise ukwenza okulula njengoba umsebenzi wayo uhlukile emisebenzini yakho yokusebenza kwe-cardio noma amandla.
> Imithombo:
> de Noronha M, Kamper SJ. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu ngemuva kokuzivocavoca. I-Cochrane Database yezibuyekezo ezihleliwe . September 1996. doi: 10.1002 / 14651858.cd004577.pub3
> Hindle K, Whitcomb T, Briggs W, Hong J. Ukuqondiswa kwe-neuromuscular neuromuscular (PNF): Izindlela zayo nemiphumela yokuhamba nokusebenza kwemisipha. I-Journal of Human Kinetics . 2012; 31 (-1). i-doi: 10.2478 / v10078-012-0011-y
> Lauersen JB, uBertelsen DM, Andersen LB. Ukuphumelela kokuzivocavoca umzimba ukuvimbela ukulimala kwezemidlalo: Ukubuyekezwa okuhlelekile nokuhlaziywa kwemethamo yezilingo ezilawulwa ngokungahleliwe. I-British Journal yeMidlalo Yezokwelapha . 2013; 48 (11): 871-877. i-doi: 10.1136 / amabjsports-2013-092538.
> Leppänen M, Aaltonen S, Parkkari J, Heinonen A, Kujala UM. Ukungenelela ukuvimbela ukulimala okuhlobene nezemidlalo: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-Meta-Ukuhlaziywa kokuhlolwa okulawulwa ngokungahleliwe. Imithi yezemidlalo . 2013; 44 (4): 473-486. i-doi: 10.1007 / s40279-013-0136-8.