Ukolula yifloss yehlabathi lomthambo: uyazi ukuba kufuneka uyenzile, kodwa kulula kangakanani ukuyitsiba?Ukuzolula emva kokuzilolonga kulula kakhulu ukulula-usele utyale ixesha lokuzilolonga, ngoko kulula ukuyeka xa umthambo ugqityiwe.
Nangona kunjalo, nokuba uyabaleka, uqeqesho lwamandla okanye wenza i-HIIT, ukolula emva kokuzilolonga emva kwemisebenzi yakho yemihla ngemihla kuya kuzisa izibonelelo ezibonakalayo.Nantsi yonke into okufuneka uyazi malunga nokuba kutheni kufuneka wolule emva kokuzilolonga, okuzolula ukukhetha, kunye nendlela yokuyenza ngempumelelo.
UJennifer Morgan, i-physiotherapist yezemidlalo kwi-Ohio State University Wexner Medical Centre, PT, DPT, CSCS, wathi: "Enye yeenzuzo zokwelula emva kokuzivocavoca kukuba unokuphucula ukuhamba kwakho emva kokusebenza imisipha yakho. ", Zixelele."Ukuzivocavoca umzimba kunokunyusa ukuhamba kwegazi, ukwandisa amanqanaba e-oksijini, kunye nokunceda ukubonelela ngezondlo emzimbeni wakho kunye nezihlunu, kwaye uncede ukususa inkunkuma ye-metabolic ukunceda inkqubo yokubuyisela."
Ukolula njengomsebenzi wokufudumala kufuneka kugxininise kwiintshukumo eziguquguqukayo, okanye ezo zibandakanya intshukumo efana neentshulube ezijikelezayo, kunokuba nje uchukumise iinzwane zakho.UMorgan uthe imithambo yokuzolula eguqukayo ikwaluncedo kwixesha lokupholisa emva kokuzilolonga, kuba banokusebenzisa amalungu amaninzi kunye nezihlunu ngaxeshanye, nto leyo inokukuzisela izibonelelo ezinkulu.
Nangona kunjalo, ukunweba okumileyo kukwadlala indima ekuzoleni kwakho kuba kunokuzisa izibonelelo zokuhamba, utshilo uMarcia Darbouze, PT, DPT, umnini weJust Move Therapy eFlorida kunye ne-co-host of the Disabled Girls Who Lift podcast.UDarbouze uthe ngokophononongo kwiintlobo zokolula ezipapashwe kwi-European Journal ye-Applied Physiology, ukolula okumileyo kunokonyusa uluhlu lwakho lwentshukumo, kwaye kuba izihlunu zakho sele zishushu emva kokuzilolonga, kulula ukufumana ukulunga kokuzolula.
Kungakhathaliseki ukuba yiyiphi imithambo oyikhethayo, ukuzolula emva kokuzilolonga kubalulekile: Ufuna ukuzisa ukuhamba kwegazi okuninzi kwizihlunu osanda kuzisebenzela ukunceda ukuchacha nokuthintela ukuqina, utshilo uMorgan.
Cinga ukuba yeyiphi imisipha oyisebenzisayo ngexesha lokuzilolonga inokukunceda ukukhokela inkqubo yakho yokwelula emva kokusebenza.Masithi ubaleke nje.UMorgan uthe kubalulekile ukusebenzisa i-hamstrings (njenge-hamstrings), i-quadriceps kunye ne-hip flexors (imiphunga ejikelezayo ehlasela ezimbini zokugqibela).UDarbouze uthe, kufuneka uqiniseke ukuba wolula uzwane lwakho olukhulu kunye nethole.
Ewe, xa usenza uqeqesho lobunzima, ngokuqinisekileyo kufuneka unwebe emva kokusebenza, uDarbouze wathi: "Abadlali bezemidlalo bavame ukuba nzima kakhulu."
Emva kokuphakamisa iintsimbi kumzimba ongezantsi, uya kufuna ukusebenzisa izihlunu zomzimba ezisezantsi: i-hamstrings, i-quadriceps, i-hip flexors, kunye namathole.UDarbouze wathi ukuba uphawula nakuphi na ukungalingani ngexesha lokuzilolonga—ngokomzekelo, kunzima kuwe ukuba ugqume ngokwaneleyo kwicala lasekunene—kufuneka unikele ingqalelo ekhethekileyo kwindawo ekubangela iingxaki.
UDarbouze uthe ukuqeqeshwa kwesisindo somzimba ophezulu, kubalulekile ukunweba izibonda, imisipha ye-pectoral (imisipha yesifuba), i-latissimus dorsi (imisipha yangasemva) kunye nemisipha ye-trapezius (imisipha ephuma phezulu ukuya entanyeni ukuya emagxeni)..
Ukolula i-trapezius yakho kubaluleke kakhulu ekuqeqesheni amandla abantu, kuba bahlala beqa i-trapezius esezantsi okanye ephakathi.Wathi: "Oku kunokubangela ukuba izihlunu eziphezulu ze-trapezius zibe nzima kakhulu, kwaye ziya kubangela ukuba umzimba wethu ulahlekelwe ukulinganisela."(I-trap elula elula ibandakanya ukubeka iindlebe zakho emagxeni akho.)
Nangona kunjalo, inqaku elibalulekileyo lelokuba nangona ukugxila kwiindawo eziziva ziqinile kunokunceda ukukhokela ukuzola emva kokuzivocavoca, enyanisweni ukuqina akunakuba yingxaki esisiseko.
"Ukuba isihlunu sigqithise, sithathwa njengento eqinile kuba ayinawo amandla okwenza into," kusho uMorgan.Umzekelo, kungakhathaliseki ukuba wolula kangakanani, i-hip flexors ivakalelwa "iqinile," enokuthi ibonise ukunqongophala kwamandla angundoqo, watsho.Ke ngoko, kufuneka uqinisekise ukuba wongeza umthambo owaneleyo wokuzilolonga kumsebenzi wokwenene, kunokuba uzame nje ukolula izihlunu emva koko.
UMorgan uthe ngokufanelekileyo, ukolula kwakho emva kokuzilolonga kufuneka kuhlale ixesha elifanayo nokufudumala kwakho-5 ukuya kwimizuzu eyi-10.
Kodwa enye into ebalulekileyo ekufuneka uyikhumbule kukuba uDarbouze uthe naluphi na uhlobo lokwelula emva kokusebenza lungcono kunanto.“Akunyanzelekanga ukuba uqengqeleke phantsi kangangemizuzu engama-20,” utshilo."Nokuba wenza into enye okanye uchithe imizuzu emi-2 uyenza, yinto enye."
Kuthatha ixesha elingakanani ukolula ixesha ngalinye?UDarbouze uthe ukuba usaqala, imizuzwana engama-30 kufanele ukuba ilungile, kwaye njengoko uqhelana nayo, izakuthatha umzuzu okanye njalo.
Ungaziva ungakhululekanga xa usolula, kodwa awusoze uzive ucinezela okanye uqaqanjelwa kakhulu.“Xa uyeka ukolula, kufuneka uyeke ukuva nantoni na,” utshilo uDabz.
"Ndisebenzisa inkqubo yokukhanya eluhlaza-tyheli-ebomvu ngokuzolula," utshilo uMorgan."Ngaphantsi kokukhanya okuluhlaza, uvakalelwa kuphela ukunweba, akukho ntlungu, ngoko uyavuya ukuqhubeka ulula. Ngokukhanya okuphuzi, uya kuziva uhlobo oluthile lokukhathazeka kwi-1 ukuya kwi-4 (isikali esingathandekiyo), kwaye kufuneka uqhubeke ngononophelo——Ungaqhubeka, kodwa awufuni ukuba imeko ibe mbi ngakumbi. Nawuphi na u-5 okanye ngaphezulu sisibane esibomvu ukuze uyeke.”
Nangona okona kulungileyo emva kokuzilolonga kuxhomekeke kuhlobo lokuzilolonga owugqibileyo, inkqubo kaMorgan yolula ilandelayo lukhetho oluthembekileyo lokuzama emva kwenkqubo yoqeqesho lwamandla omzimba opheleleyo.
Into oyifunayo: Logama nje ubunzima bakho, kukwakho nemethi yokuzilolonga ukwenza iintshukumo zikhululeke ngakumbi.
Isalathiso: I-stretch nganye igcinwa imizuzwana ye-30 ukuya kwi-1 iminithi.Kwiintshukumo zecala elinye (icala elinye), yenza ixesha elifanayo kwicala ngalinye.
Ukubonisa ezi zenzo nguCaitlyn Seitz (GIF 1 kunye ne-5), umqeqeshi weqela lokuqina kunye nomculi-umbhali weengoma eNew York;UCharlee Atkins (i-GIF 2 kunye ne-3), umdali we-CSCS, iLe Sweat TV;kunye noTeresa Hui (GIF 4) , Umthonyama waseNew York, ubaleke ngaphezu kwe-150 yeendlela zendlela.
Ukuqala kuzo zonke ezine, beka izandla zakho phantsi kwamagxa akho kunye namadolo akho phantsi kwezinqe zakho.Qinisa i-core yakho kwaye ugcine umqolo wakho uvulekile.
Beka isandla sakho sasekhohlo emva kwentloko yakho ingqiniba yakho ijongise ekhohlo.Beka izandla zakho ngobunono ezandleni zakho-musa ukubeka uxinzelelo entloko okanye entanyeni.Le yindawo yokuqala.
Emva koko, hamba kwicala elichaseneyo kwaye ujike uye ekhohlo kwaye unyuke ukuze i-elbows yakho ibhekiselele kwisilingi.Bamba imizuzwana embalwa.
Buyela kwindawo yokuqala.Qhubeka le ntshukumo imizuzwana engama-30 ukuya kwimizuzu eyi-1, uze uphinde kwelinye icala.
Xa uqala ukuqengqeleka ngasekunene, sebenzisa isandla sakho sasekhohlo ukutyhala emhlabeni kwaye ugobe idolo lakho lasekhohlo ukuze ugcine ibhalansi.Kufuneka uzive oku kwimisipha yakho yepectoral yasekunene.Njengoko ukuhamba kwakho kusanda, uya kukwazi ukolula ngakumbi kwaye uqengqele umzimba wakho kude.
Qala ukuma ngeenyawo kunye.Thatha inyathelo elikhulu phambili ngonyawo lwakho lwasekhohlo, lukubeka kwindawo ephazamisayo.
Goba idolo lakho lasekhohlo, yenza umjiko, gcina umlenze wakho wasekunene uthe tye, kwaye iinzwane zakho ziphantsi, uziva usolulele phambi kwethanga lakho lasekunene.
Beka isandla sakho sokunene emgangathweni kwaye ujije umzimba wakho ophezulu ngakwesobunxele njengoko wolula ingalo yakho yasekhohlo ukuya kwisilingi.
Yima nkqo iinyawo zakho ziqelelene ngobubanzi kunye neengalo zakho emacaleni.Goba isinqe sakho, beka izandla zakho phantsi, kwaye ugobe amadolo akho.
Hamba izandla zakho phambili kwaye ungene kwiplanga ephakamileyo.Beka izandla zakho phantsi emgangathweni, izihlahla zakho phantsi kwamagxa akho, kwaye umbindi wakho, i-quadriceps kunye nezinqe zidibene.Misa umzuzwana omnye.
Hlala ezithendeni zakho (kangangoko unako) kwaye ugobe phambili, ubeke isisu sakho emathangeni akho.Yolula iingalo zakho phambi kwakho kwaye ubeke ibunzi lakho phantsi.Ukongeza kwi-hips kunye neempundu, uya kuziva kwakhona olu luhlu lwamagxa kunye nomqolo.
Ixesha lokuposa: Aug-23-2021