Okwenza Ungalokothi Weqe Ukuthunyelwa Kwakho Kwe-Post-Workout Phansi Phansi

-Delile

• Izinzuzo Zokupholisa Kokujima
• Ilawula ukugeleza kwegazi kwakho kwangemva kokujima.
• Ibambezela ngokuphepha izinga lokushaya kwenhliziyo yakho.
• Kuvimbela ukulimala.
• Kwandisa ukuguquguquka kwakho.
• Izivivinyo Zokupholisa Ozokwengeza Kumjikelezo Wakho Wangemva Kokuzivocavoca
• Buyekeza kwe-

Esinye sezigebengu ezinkulu zokweqa ukujima kwakho? Ukungabi naso isikhathi esanele. Lokho akugcini ngokuhumushela emakilasini angaphuthelwa nangesikhathi sokuqeqeshwa, kepha imvamisa kusho ukuthi lapho wena yenza ukwazi ukuya ejimini, uthanda kakhulu ukusika amakhona (njengama-reps, amasethi, ama-stretch, ama-warmups, nama-cooldowns) ukuze wonge isikhathi esithile esiyigugu.

Kepha uma kukhulunywa ngokuzivocavoca kwakho okupholile kokuzivocavoca, wenza umzimba wakho kabi ngokuwudlula. Ukwehla kusuka, uthi, ukugijima noma isekethe leTabata ngokunciphisa ukunyakaza kwakho futhi wehlise kancane ukushaya kwenhliziyo yakho kungakusiza ukuthi ululame kalula, futhi wandise impilo yenhliziyo ngokuhamba kwesikhathi, ngokusho kocwaningo olushicilelwe Ijenali Yokuzivocavoca I-Physiology Online.

Izinzuzo Zokupholisa Kokujima

Funda ukuqhubeka ukuze ufunde ngezizathu ezimbalwa zokuthi kungani kungafanele weqe ukuphuma kwakho kokuzivocavoca ngemuva kokuzivocavoca.

Ilawula ukugeleza kwegazi kwakho kwangemva kokujima.

Ukuzivocavoca umzimba kusiza ekwenzeni igazi lakho ligijime, ngakho-ke ukumisa ngokuzuma kungadala ukuthi umfutho wegazi wehle ngokushesha. Uma umfutho wegazi wehla ngokushesha okukhulu, ungakwenza uzizwe unekhanda elilula, yingakho u-Heather Henri, M.D., uprofesa wezokwelapha e-Stanford University, etusa ukuba uphole cishe imizuzu eyisithupha ngemva kokuqeda ukuvivinya umzimba. Ukuquleka nakho kuyingozi, njengoba lo mthelela ekugelezeni kwegazi ungabangela igazi ukuba lihlangane emaphethelweni akho aphansi, okubambezela ukubuyela kwalo enhliziyweni nasengqondweni yakho, ngokocwaningo olwenziwa yi-American Council on Exercise. Ukuzivocavoca okupholile futhi kwehlisa nokuhlushwa kwe-lactic acid. Ukusebenzisa ukutakula okusebenzayo (nazi izibonelo zokuzivocavoca ezisebenzayo zokululama) ukunciphisa kancane umzamo, ungakwazi futhi ukwandisa amandla nokubekezela phakathi nomzuliswano wakho olandelayo, futhi. Yingakho nje kungafanele uphumule ngokuphelele phakathi kwamasethi phakathi nokujima kwakho.

Ibambezela ngokuphepha izinga lokushaya kwenhliziyo yakho.

Izinga lokushisa lomzimba wakho langaphakathi liyenyuka ngesikhathi uzivocavoca, okusho ukuthi imithambo yegazi yakho ivuleke futhi inhliziyo yakho ishaya ngokushesha kunokuvamile. Kubalulekile ukuthi kancane kancane, futhi ubuyise ukushaya kwenhliziyo yakho phansi ngokuphephile ngemva kokujima, kusho uDkt. Henri. Ukweqa ukupholisa phansi nokwehlisa izinga lokushaya kwenhliziyo ngokuzumayo kungafaka ingcindezi eyengeziwe enhliziyweni yakho, ngokusho kocwaningo olushicilelwe kujenali. Imingcele Yezobunjiniyela Bezokwelapha Nezinto Eziphilayo. Zama ukwehlisa ukunyakaza kwakho kusuka, ngokwesibonelo, ukugeleza okusheshayo komdanso we-cardio uye kokuhamba kancane, ukugijimela ekuhambeni, noma ukuvivinya umzimba nge-plyometric ukunyakaza ngezinyawo zombili phansi, kuphakamisa uDeborah Yates, umqondisi wokuqina weqembu I-Bay Club eSilicon Valley.

Kuvimbela ukulimala.

Ukufaka izivivinyo zokupholisa phansi kanye nokunwebeka ngemva kokujima kwakho kungasiza ukuvimbela ukulimala, futhi lokho kuya kuma-rookies okufaneleka kanye nabasubathi abangomakadebona ngokufanayo. Ukuqunjelwa, izingcindezi, nezinyembezi emhlane ongezansi, ukuguquguquka kwesinqe, amadolo, imisipha kanye ne-quadriceps ngezinye zezinto ezivame kakhulu ukulimala, kusho uYates. Ngakho-ke, uzofuna ukugxila ekweluleni imicu yemisipha yakho, ebilokhu icindezelekile ngesikhathi sokuzivocavoca kwakho, ukuze uzuze uhla lwakho olugcwele lokunyakaza.

"Imisebenzi efana nokunwebeka, ukugoqa amagwebu kanye nokuzivocavoca ukuhamba kungamathuluzi amahle wokululama ukunciphisa ukulimala," kusho umqeqeshi womuntu oqinisekisiwe, umqeqeshi wezokudla, kanye nomsubathi we-Isopure uBriana Bernard. .

Kwandisa ukuguquguquka kwakho.

Isikhathi esihle sokusebenzela ukuguquguquka kwakho kulapho umzimba wakho ufudumele ngokuphelele futhi uphuka izithukuthuku. Kodwa esikhundleni sokugxumela ku-treadmill futhi uye ngqo ekuthinteni uzwane, ochwepheshe basikisela ukwenza ezinye izindlela eziguqukayo kuqala. Lokhu kunganciphisa ubungozi bokulimala, kudambise izinhlungu emuva, futhi kuthuthukise ukusebenza kwezemidlalo, kusho uTanja Djelevic, umqeqeshi wokuqina komzimba, ku- "6 Active Stretches You Be Be Ukwenza." Ukuthatha isikhathi salolu hlobo lokuzivocavoca okupholile kungase futhi kwandise ukuguquguquka kwakho nokuhamba ngokuhamba kwesikhathi, okucatshangwa ukuthi kusiza ukugwema izinyembezi zemisipha, ubuhlungu beqolo, nezinkinga ezihlangene. (Usazibuza ukuthi yikuphi okubaluleke kakhulu, ukuhamba noma ukuguquguquka? Thola. Impendulo ingakumangaza.)

Izivivinyo Zokupholisa Ozokwengeza Kumjikelezo Wakho Wangemva Kokuzivocavoca

"Ukuzivocavoca umoya okupholile kubalulekile ngemuva kwanoma yikuphi ukuqeqeshwa kwamandla noma ukuzivocavoca umzimba," kusho uBernard. Lapha, wabelana ngezivivinyo ezinhlanu azithandayo zokuzipholisa kanye nezandla ezisebenzela noma yiluphi uhlobo lokujima. Utusa ukwenza lokhu kunyakaza ngokushesha ngemva kokujima kwakho ngenkathi imisipha yakho isafudumele. Okudingayo udonga, i-foam roller, nebhola elincane.

Upper-kuya Lower Back Foam Rolling:

A. Ukulala phansi ubheke phezulu, beka i-roller yefomu ngaphansi komhlane wakho ophansi. Beka izandla ngemuva kwekhanda; Izindololwane ziphume zibanzi.
B. Hamba izinyawo uye phambili njengoba i-foam roller igingqika phakathi nomhlane wakho, upper-back, bese emahlombe; ukuma emisipha yakho yomgibe (imisipha engaphakathi kwehlombe lakho isuka ngaphansi kwentamo yakho, emhlane ongenhla). Hamba kancane.
C. Hamba ngezinyawo ubheke emuva, ugingqe i-roller foam emuva endaweni yokuqala.
D. Phinda izikhathi eziningi njengoba kudingeka

Inkonyane kanye ne-Hamstring Wall Stretch:

A. Yima ubheke odongeni. Gcoba isithende sangakwesokudla phansi bese ubeka izinzwane zesokudla odongeni, kuyilapho usigcine siphansi kwesokunxele phansi.
B. Ngomlenze wesokudla uqonde, ncika phambili odongeni ukuze uzwe ukunwebeka kusuka kunsika yakho, ngokusebenzisa ithole, esithendeni sakho. Bamba lapha imizuzwana engama-20.
C. Phinda ngakolunye uhlangothi.

Quad Nweba:

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Goba idolo elingakwesokudla, bese ubuyela emuva ngesandla sokudla ukuze ubambe ingaphezulu lonyawo lwesokudla.
B. Donsela isithende sangakwesokudla ubheke glute yangakwesokudla, ngenkathi ugcina i-pelvis igcwele futhi i-glutes ibandakanyekile ukuvikela ukugoqeka komhlane wakho ophansi. Bamba imizuzwana engama-20.
C. Phinda ohlangothini oluphambene.

I-Chest-Opener Wall Stretch:

A. Yima ubheke odongeni, kahle ekhoneni. Beka konke ngaphakathi kwengalo yakho yangakwesokudla nentende yesandla ubheke odongeni.
B. Zungezisa wonke umzimba wakho uye ngakwesobunxele (kude nodonga) ukuze uzwe welule ngaphambili kwengalo yakho yangakwesokudla ususe kwi-bicep, ngehlombe, uye esifubeni. Bamba imizuzwana engama-20.
C. Phinda ngakolunye uhlangothi.

Ukuhamba Kwebhola LacrosseUkuzivocavoca umzimba:

A. Lala phansi ngomhlane wakho phansi bese ubeka ibhola elincane, eliqinile - njengebhola le-lacrosse noma ibhola lethenisi - ngaphansi kwesisipha sakho sokudla.
B. Phakamisa ingalo yangakwesokudla ubheke phezulu ophahleni intende yesandla sakho ibheke phakathi. Vula intende yesandla sakho ukuze isithupha sakho sibheke phansi, bese wehlisa ingalo yesokudla kancane phansi. Ukuphakama kuze kube sesikhundleni sokuqala. Phinda izikhathi ezi-5.
C. Roll ibhola phansi iyintshi eyodwa emhlane wakho, ume lapho uthola enye indawo yethenda. Phinda iphethini yokunyakaza, ukuphakamisa nokwehlisa ingalo amahlandla ayisihlanu.
D. Phinda ukulandelana, ibhola elihambayo, ukuphakamisa / ukwehlisa ingalo lapho kudingeka. Phinda ohlangothini lwesobunxele.

Buyekeza kwe-