Ukwelula ifloss yomhlaba wokuzivocavoca: uyazi ukuthi kufanele ukwenze, kodwa kulula kangakanani ukuweqa?Ukwelula ngemva kokuzivocavoca kulula kakhulu ukuwenza kalula-usuvele ubeke isikhathi sokuzivocavoca, ngakho-ke kulula ukuyeka uma umsebenzi usuphelile.
Kodwa-ke, noma ngabe uyagijima, uqeqesha amandla noma wenza i-HIIT, ukwelula okuthile ngemva kokujima ngemva kwemisebenzi yakho yansuku zonke kuzoletha izinzuzo ezithile ezibonakalayo.Nakhu konke odinga ukukwazi mayelana nokuthi kungani kufanele welule ngemva kokuzivocavoca, okuyinto elula ukukhetha, nokuthi ungayenza kanjani ngempumelelo kakhulu.
UJennifer Morgan, i-physiotherapist yezemidlalo e-Ohio State University Wexner Medical Center, PT, DPT, CSCS, uthe: "Enye yezinzuzo zokwelula ngemva kokuzivocavoca ukuthi ungakwazi ukuthuthukisa ukuhamba kwakho ngemva kokusebenza imisipha yakho. ", Zitshele."Ukuzivocavoca umzimba kungakhuphula ukugeleza kwegazi, kwandise amazinga e-oksijini, futhi kusize ukunikeza izakhi emzimbeni wakho nasemisipha, futhi kusize ukususa imfucuza ye-metabolic ukusiza inqubo yokutakula."
Ukwelula njengokuzivocavoca kokufudumala kufanele kugxile ekunyakazeni okuguquguqukayo, noma lezo ezibandakanya izikelemu ezifana nokunyakaza, kunokumane uthinte izinzwane zakho.UMorgan uthe izivivinyo ezishukumisayo zokwelula ziwusizo futhi esikhathini sokupholisa ngemva kokuzivocavoca, ngoba zingasebenzisa amalunga amaningi nemisipha ngesikhathi esisodwa, okungakulethela izinzuzo ezinkulu.
Nokho, ukwelula okumile nakho kunendima ekuzoleni kwakho ngoba kungaletha izinzuzo zokuhamba, kusho uMarcia Darbouze, PT, DPT, umnikazi we-Just Move Therapy eFlorida kanye nomsingathi we-Disabled Girls Who Lift podcast.U-Darbouze uthe ngokusho kokubuyekezwa kwezinhlobo zokwelula ezishicilelwe ku-European Journal of Applied Physiology, ukwelula okumile kungakhuphula uhla lwakho lokunyakaza, futhi njengoba imisipha yakho isivele ifudumele ngemva kokuzivocavoca, kulula ukuthola okuhle Kokwelula.
Kungakhathaliseki ukuthi ukhetha luphi uhlobo lokuzivocavoca, ukwelula ngemva kokujima kubalulekile: Ufuna ukuletha ukugeleza kwegazi okwengeziwe emisipheni osanda kuyenza ukuze usize ukululama futhi uvimbele ukuqina, kusho uMorgan.
Cabanga ukuthi yimiphi imisipha oyisebenzisayo ngesikhathi sokuzivocavoca kwakho ingasiza ekuqondiseni inqubo yakho yokwelula ngemva kokujima.Ake sithi uvele wabaleka.UMorgan uthe kubalulekile ukuzivocavoca ama-hamstrings (njengama-hamstrings), ama-quadriceps nama-hip flexors (amaphaphu ajikelezayo ahlasela ezimbili zokugcina).U-Darbouze uthe, kudingeka futhi uqinisekise ukuthi welula uzwane lwakho olukhulu nethole.
Yebo, lapho wenza ukuqeqeshwa kwesisindo, ngokuqinisekile udinga ukwelula ngemva kokuzivocavoca, uDarbouze wathi: "Abasubathi bamandla bavame ukuqina kakhulu."
Ngemva kokuphakamisa izinsimbi zomzimba ongezansi, uzofuna ukusebenzisa imisipha yomzimba engezansi efanayo: ama-hamstrings, ama-quadriceps, ama-hip flexors, namathole.UDarbouze uthe uma ubona noma yikuphi ukungalingani phakathi nokuzivocavoca—ngokwesibonelo, kunzima ngawe ukuba ugibele phansi ngokwanele ngakwesokudla—kudingeka uyinake ngokukhethekile indawo ekubangela izinkinga.
UDarbouze uthe ekuqeqesheni isisindo somzimba ophezulu, kubalulekile ukwelula izihlakala, imisipha ye-pectoral (imisipha yesifuba), i-latissimus dorsi (imisipha yangemuva) kanye nemisipha ye-trapezius (imisipha esukela phezulu emuva entanyeni ukuya emahlombe)..
Ukwelula i-trapezius yakho kubaluleke kakhulu ekuqeqesheni amandla abantu, ngoba bavame ukweqa ingxenye engezansi noma ephakathi ye-trapezius.Uthe: "Lokhu kungase kubangele ukuthi imisipha ye-trapezius ephezulu iqine kakhulu, futhi kuzobangela kuphela umzimba wethu ukuba ulahlekelwe ibhalansi."(I-trap elula elula ihilela ukubeka izindlebe zakho emahlombe akho.)
Kodwa-ke, inothi elilodwa elibalulekile liwukuthi nakuba ukugxila ezindaweni ezizizwa ziqinile kungasiza ukuqondisa ukuzola ngemva kokuzivocavoca, empeleni ukuqina kungase kungabi inkinga eyisisekelo.
“Uma umsipha ugqilazeka uthathwa njengoqinile ngoba awunawo amandla okwenza okuthile,” kusho uMorgan.Isibonelo, kungakhathaliseki ukuthi unwebeka kangakanani, ama-hip flexors azizwa "eqinile," okungase kubonise ukuntuleka kwamandla ayisisekelo, esho.Ngakho-ke, udinga ukuqinisekisa ukuthi wengeza izivivinyo zokuqinisa ezanele emsebenzini wangempela, kunokuzama nje ukwelula imisipha ngemva kwalokho.
UMorgan uthe ngokufanelekile, ukwelula kwakho ngemuva kokuzivocavoca kufanele kuhlale isikhathi esifanayo nokufudumala kwakho - imizuzu emi-5 ukuya kweyi-10.
Kodwa into eyodwa ebalulekile okufanele uyikhumbule ukuthi uDarbouze uthe noma yiluphi uhlobo lokwelula ngemva kokujima lungcono kunalutho."Akudingeki ukuthi uginqike phansi imizuzu engu-20," kusho yena."Ngisho noma wenza into eyodwa noma uchithe imizuzu emi-2 uyenza, kuyinto eyodwa."
Ngokuqondene nokuthi kuthatha isikhathi esingakanani ukwelula isikhathi ngasinye?UDarbouze uthe uma usaqala kumele kulunge imizuzwana engu-30 kanti njengoba usujwayele kuzothatha umzuzu owodwa noma ngaphezulu.
Ungase uzizwe ungakhululekile lapho welula, kodwa awusoze wazizwa ucindezela noma ubuhlungu obukhulu.“Uma uyeka ukuzelula, kufanele uyeke ukuzwa noma yini,” kusho uDabz.
"Ngisebenzisa isistimu yesibani esiluhlaza-ophuzi-bomvu enelula," kusho uMorgan."Ngaphansi kokukhanya okuluhlaza, uzwa kuphela ukwelula, abukho ubuhlungu, ngakho-ke uyajabula ukuqhubeka nokwelula. Ekukhanyeni okuphuzi, uzozwa uhlobo oluthile lokungakhululeki ebangeni le-1 kuya ku-4 (isilinganiso sokungakhululeki), futhi kufanele uqhubeke ngokuqapha——Ungaqhubeka, kodwa awufuni isimo sibe sibi nakakhulu. Noma yimuphi u-5 noma ngaphezulu uyilambu elibomvu okufanele ulimise."
Nakuba indlela engcono kakhulu yokwelula ngemva kokujima oyikhethayo incike ohlotsheni lokuzivocavoca oluqedayo, uhlelo lukaMorgan olulula olulandelayo luyisinqumo esinokwethenjelwa sokuzama ngemva kohlelo oluphelele lokuqeqesha amandla omzimba.
Okudingayo: Inqobo nje uma isisindo sakho, kukhona futhi umata wokuzivocavoca ukuze wenze ukunyakaza kube lula.
Isiqondiso: Ukwelula ngakunye kugcinwa imizuzwana engama-30 ukuya kumzuzu ongu-1.Ngomnyakazo ohlangothini olulodwa (uhlangothi olulodwa), yenza isikhathi esifanayo ngasohlangothini ngalunye.
Obonisa lezi zenzo u-Caitlyn Seitz (GIF 1 no-5), umqeqeshi wokuqina weqembu kanye nomculi-umbhali wengoma eNew York;U-Charlee Atkins (GIF 2 no-3), umdali we-CSCS, Le Sweat TV;kanye no-Teresa Hui (GIF 4) , Ongowokuzalwa eNew York, ugijime imijaho yomgwaqo engaphezu kuka-150.
Ukuqala kuzo zonke ezine, beka izandla zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqulu zakho.Qinisa umgogodla wakho futhi ugcine umhlane wakho uphansi.
Beka isandla sakho sobunxele ngemuva kwekhanda lakho indololwane yakho ibheke kwesokunxele.Beka izandla zakho ngobumnene ezandleni zakho-ungakucindezeli ekhanda noma entanyeni.Lena indawo yokuqala.
Khona-ke, hambisa ngakolunye uhlangothi bese uphenduka uye kwesokunxele naphezulu ukuze izindololwane zakho zibheke ophahleni.Bamba imizuzwana embalwa.
Buyela endaweni yokuqala.Qhubeka nalesi senzo imizuzwana engu-30 ukuya kuminithi elingu-1, bese uphinda ngakolunye uhlangothi.
Uma uqala ukujikela kwesokudla, sebenzisa isandla sakho sobunxele ukuze usuke phansi futhi ugobe idolo lakho langakwesokunxele ukuze ugcine ukulingana.Lokhu kufanele ukuzwe emisipha yakho ye-pectoral engakwesokudla.Njengoba ukuhamba kwakho kwanda, uzokwazi ukwelula futhi ugoqe umzimba wakho uye phambili.
Qala ukuma ngezinyawo ndawonye.Thatha igxathu elikhulu eliya phambili ngonyawo lwakho lwesokunxele, likubeke endaweni enyakazayo.
Gobisa idolo lakho lesokunxele, yenza ilunge, gcina umlenze wakho wesokudla uqondile, nezinzwane zakho ziphansi, uzwe ukwelula ngaphambi kwethanga lakho lesokudla.
Beka isandla sakho sokudla phansi bese usonta umzimba wakho ongaphezulu kwesokunxele njengoba welula ingalo yakho yesobunxele ophahleni.
Yima uqonde izinyawo zakho zihlukene ngobubanzi nezingalo zakho emaceleni.Gobisa ukhalo lwakho, beka izandla zakho phansi, bese ugoba amadolo akho.
Hamba izandla zakho phambili bese ungena epulangeni eliphakeme.Beka izandla zakho phansi, izihlakala zakho ngaphansi kwamahlombe akho, futhi umnyombo wakho, ama-quadriceps nama-hips ahlangene.Yima kancane isekhondi elilodwa.
Hlala ezithendeni zakho (ngokusemandleni akho) bese ugoqa phambili, ubeke isisu sakho emathangeni akho.Yelula izingalo zakho phambi kwakho bese ubeka isiphongo sakho phansi.Ngaphezu kwezinqe nezinqe, uzophinde uzwe lokhu kunwebeka kwamahlombe nomhlane.
Isikhathi sokuthumela: Aug-23-2021