Okudingeka Ukwazi Ngokuzivocavoca Ngokutakula Okusebenzayo

-Delile

• Izinzuzo zokululama okusebenzayo
• Ukusebenza okusebenzayo kuqhathaniswa nokwenziwa
• Izinhlobo ezintathu zokululama okusebenzayo nokuthi kusebenza kanjani
• Njenge cooldown kulandela ukuzivocavoca umzimba
• Ngesikhathi sokuqeqeshwa kwesikhawu (isifunda)
• Ngezinsuku zokuphumula kulandela umsebenzi onzima
• Ukuhlela usuku lokutakula olusebenzayo
• Ukubhukuda
• I-Tai chi noma i-yoga
• Ukuhamba noma ukugijima
• Ukuhamba ngebhayisikili
• Ukukhishwa kwe-Myofascial nge-foam foam
• Izinyathelo zokuzivikela
• Ukudla okudlela endlini

Ukuzivocavoca okusebenzayo kubandakanya ukwenza ukuzivocavoca umzimba okuphansi kulandela ukuzivocavoca umzimba. Izibonelo zifaka ukuhamba, i-yoga, nokubhukuda.

Ukubuyiselwa okusebenzayo kuvame ukubhekwa njengokuzuzisa kunokungasebenzi, ukuphumula ngokuphelele, noma ukuhlala phansi. Ingagcina igazi ligeleza futhi isize imisipha ilulame futhi yakhe kabusha kusuka ekusebenzeni okukhulu komzimba.

Gwema ukululama okusebenzayo uma ulimele noma ebuhlungwini obuningi, noma kunjalo. Izimpawu zokulimala zingadinga ukuhlolwa ngudokotela.

Izinzuzo zokululama okusebenzayo

Ukuzivocavoca okusebenzayo kuyasiza emzimbeni wakho. Bangakusiza ukuthi ululame ngokushesha ngemuva kokuzivocavoca okunzima. Ezinye izinzuzo zifaka:

• ukunciphisa i-lactic acid buildup emisipheni
• ukuqeda ubuthi
• ukugcina imisipha iguquguquka
• ukunciphisa ubuhlungu
• ukwanda kokugeleza kwegazi
• kukusiza ugcine inqubo yakho yokuzivocavoca umzimba

Ukusebenza okusebenzayo kuqhathaniswa nokwenziwa

Ngesikhathi sokululama nje, umzimba uhlala uphumule ngokuphelele. Kungabandakanya ukuhlala noma ukungasebenzi. Ukululama ngokwedlulele kubalulekile futhi kuyazuzisa uma ulimele noma usezinhlungwini. Ungadinga futhi ukululama ungenziwa uma ukhathele kakhulu, ngokwengqondo noma ngokomzimba, ngemuva kokuzivocavoca.

Uma kungekho kulezi zimo ezisebenza kuwe futhi uvame ukuba buhlungu ngokujwayelekile, ukutakula okusebenzayo kuthathwa njengenketho engcono.

Izinhlobo ezintathu zokululama okusebenzayo nokuthi kusebenza kanjani

Ucwaningo lukhombisa ukuthi ukuvivinya umzimba okusebenzayo kungasiza ukusula i-lactate yegazi emzimbeni. I-lactate yegazi ingaqongelela ngesikhathi sokuzivocavoca okukhulu futhi iphumele ekwandeni kwama-hydrogen ions emzimbeni. Lokhu kunqwabelana kwama-ion kungaholela ekunciphiseni kwemisipha nokukhathala.

Ngokubamba iqhaza ekululameni okusebenzayo, lokhu kunqwabelana kuyehla, kusize imisipha yakho izizwe ingakhathali kangako futhi ikugcine uqhubeka. Ungazizwa ungcono ngesikhathi esilandelayo lapho uzivocavoca, futhi.

Kunezindlela ezimbalwa ezahlukahlukene zokudla ngokuzivocavoca okusebenzayo.

Njenge cooldown kulandela ukuzivocavoca umzimba

Ngemuva kokuzivocavoca okunzima, ungahle uthande ukuma nokuhlala noma ukulala phansi. Kepha, uma uqhubeka nokuhamba, kungakusiza kakhulu ukuthi uphinde ululame. Zama ukupholisa kancane kancane. Isibonelo, uma ubuyokwenza i-run noma i-sprint, zama ukugijima okuncane, okulula noma uhambe imizuzu eyi-10.

Ukube ubuphakamisa izinsimbi noma wenza ukuqeqeshwa kwesikhawu esiphakeme (HIIT), zama ibhayisikili elimile ngejubane elilula imizuzu embalwa. Njengendawo yokubanda esebenzayo, qiniseka ukuthi usebenza ngaphezu kwamaphesenti angama-50 womzamo wakho omkhulu. Kanciphisa kancane umzamo wakho kusuka lapho.

Ngesikhathi sokuqeqeshwa kwesikhawu (isifunda)

Uma ubamba iqhaza ekuqeqeshweni kwesikhawu noma kwesifunda, isethi yokuzivocavoca okusebenzayo phakathi kwamasethi nayo iyazuzisa.

Ucwaningo olwenziwe yi-American Council on Exercise luthole ukuthi abasubathi abagijimayo noma abahamba ngamabhayisikili kwaze kwaba seqophelweni lokukhathala balulama ngokushesha ngenkathi beqhubeka ngamaphesenti angama-50 emizamo yabo emikhulu ngokuya ngokuphelele.

Ngezinsuku zokuphumula kulandela umsebenzi onzima

Ngosuku noma amabili ngemuva kokuzivocavoca kanzima, usengabamba iqhaza ekululameni okusebenzayo. Zama ukuhambahamba noma ukugibela ibhayisikili kalula. Ungazama nokuzelula, ukubhukuda, noma i-yoga.

Ukululama okusebenzayo ezinsukwini zakho zokuphumula kuzosiza imisipha yakho ukuthi ilulame. Lokhu kubaluleke kakhulu uma unesifo.

Ukuhlela usuku lokutakula olusebenzayo

Usuku lokululama olusebenzayo kufanele lubandakanye imisebenzi ehlukile kokuzivocavoca okujwayelekile ejimini. Akufanele usebenze ngomzamo omkhulu. Kufanele uhambe kancane futhi ungaziphusheli kanzima. Izibonelo zokuzivocavoca okusebenzayo zifaka:

Ukubhukuda

Ukubhukuda kungukuzivocavoca okunomthelela ophansi okulula emajoyintini nasemisipheni yakho. Omunye uthole ukuthi phakathi kwama-triathletes abalandela iseshini ye-HIIT ngokululama echibini basebenze kangcono ngosuku olulandelayo. Abaphenyi bacabanga ukuthi amanzi angasiza ukunciphisa ukuvuvukala.

I-Tai chi noma i-yoga

Ukuprakthiza i-tai chi noma i-yoga kungasiza ekululameni okusebenzayo. Kokubili kusiza ukwelula imisipha ebuhlungu futhi kwandise ukuguquguquka. Kunganciphisa nengcindezi nokuvuvukala.

Ukuhamba noma ukugijima

Ukuhamba kungenye yezindlela ezinhle kakhulu zokululama okusebenzayo. Uma ungumgijimi, ungaphinda ugijime kancane. Ukuhamba noma ukugijima ngokuzijabulisa kungakhuphula ukugeleza kwegazi futhi kusize ekululameni.

Ngisho nokunyakaza kwemizuzu embalwa ngosuku ngemuva kokuzivocavoca okunzima kwanele ukukhuthaza ukujikeleza nokusiza ukunciphisa ukuqina nobuhlungu.

Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili ngejubane lokuphumula kuyindlela enhle yokuthola ukululama okusebenzayo. Kunomthelela ophansi futhi akufaki ingcindezi emajoyintini akho. Ungajikeleza ngebhayisikili elimile noma ngebhayisikili ngaphandle.

Ukukhishwa kwe-Myofascial nge-foam foam

Ukubuyiselwa okusebenzayo akubandakanyi ukunyakaza kuphela. Futhi ungelula futhi ugoqe iroller yamagwebu ezingxenyeni zomzimba wakho bese uthola izinzuzo eziningi ezifanayo.

Uma imisipha yakho ibuhlungu, ukuqhuma kwe-foam kungasiza ekunciphiseni ukuqina, ukunciphisa ukuvuvukala, futhi kukhulise uhla lwakho lokunyakaza.

Izinyathelo zokuzivikela

Ukuzivocavoca okusebenzayo kubhekwa njengokuphephile. Uma usebuhlungwini futhi usola ukuthi unokulimala, gwema ukululama okusebenzayo. Yeka ukuzivocavoca uze ubone udokotela.

Udokotela noma owelapha ngokomzimba angancoma izinhlobo zokululama okusebenzayo kufaka phakathi ukunweba, ukubhukuda, noma ukuhamba ngebhayisikili njengoba ululama ekulimaleni.

Ngesikhathi sokululama okusebenzayo, qiniseka ukuthi awusebenzi kanzima kunamaphesenti angama-50 womzamo wakho omkhulu. Lokhu kuzonikeza umzimba wakho ithuba oludingayo lokuphumula.

Ukudla okudlela endlini

Ungathola ukuthi uzizwa ungaqinile, unobuhlungu, futhi unamandla amaningi wokuzivocavoca ngemuva kokululama okusebenzayo. Uma ulimele, usezinhlungwini, noma ukhathele kakhulu, umzimba wakho ungadinga ukululama nje kunalokho.