Noma yikuphi umqeqeshi ofanelekayo uzokunikela ngokulula ngemva kokuqeqeshwa. Lesi sici asibaluleke kakhulu kunomfudumalo wendabuko, ngakho-ke kufanelekile ukuwuthatha ngokungathí sina futhi ungazami ukulondoloza isikhathi kuso. Ku-hitch enjalo enjalo, kunencazelo ejulile evumela ukuthi usebenzise umzimba ophezulu.
Kungani usule ngemva kokuqeqeshwa?
Ukwehlisa ukuphumula kwemisipha ngemuva kokuzivocavoca, okudingekayo ukuze buthaka imemori ye-muscle yomthwalo. Uma kungenziwanga, ngemuva kokuqeqesha, i-tachycardia noma ukuqhutshwa kwengcindezi kungase kwenzeke.
Enye inzuzo ekuphucululeni imisipha yilelo lwazi lisiza ukusheshisa ukutholakala kwemisipha nokunciphisa isimo somzimba jikelele ngemva kokuba umthwalo utholakele. Kucatshangwa ukuthi ukwelula imisipha emva kokuqeqesha kufanele kube static: uqale uthathe i-pose, ubambelele imizuzwana engama-20, bese ubuyela esimweni sokuqala.
Manje uyazi ukuthi kungani kufanele ulande emva kokuqeqeshwa. Abaqeqeshi bokuzivocavoca bavame ukusho ukuthi yilapho elula ukusiza ukuphakamisa umzimba ngendlela efanako futhi ungadala i-large, isisipha, kodwa umane ulethe umzimba ithoni.
Ukuzivocavoca emva kokulula
Okumangalisa ukuthi, ukwelula emva kwamandla nokuqeqeshwa kwe-aerobic kudinga okufanayo. Qaphela ngokukhethekile kulawo maqembu omzimba ayebandakanyeka ohlelweni lokuqeqesha.
- Hlala phansi, imilenze ihlukaniswe, welula izandla zakho emlenzeni owodwa, bese uya kwenye, bese uphakathi.
- Kusukela esimweni esifanayo, bhonsa umlenze owodwa, okwesibili ushiye umugqa oqondile. Hudulela kuye ngezandla zakho, bese uthatha ngezandla zakho ngezandla ezingezansi (umlenze wesobunxele ngesandla sokunene, umlenze wesokudla ngesandla sobunxele). Ngesikhathi esifanayo, umzimba kufanele uphenduke. Phinda ngomunye umlenze.
- Hlala phansi, izithende ezisezintweni. Gudla izingalo zakho phambili, uzizwe ukuphumula komhlane wakho.
- Ukuma, izinyawo zihlangene-hlangana, izingalo ezingaphezulu kwekhanda, ziboshwe ezinhlangothini. Hudula i-elbow kwesokunxele ngakwesokunene ngesandla sakho sokunene. Bese ususa isandla sokunxele phambili, siphume ngaphandle, phambi kwakho bese usibeka ngakwesokudla, usibeke engxenyeni engenhla yesifuba. Ngesandla sakho sokunene, siphinde usibuyisele emuva, usicindezele ngokumelene nomzimba wakho. Phinda ngolunye uhlangothi.
Ukwehlisa emva kokuqeqeshwa kuyadingeka kuwo wonke umuntu ongafuni ukukhuthazelela ukululama kwama- muscle ebuhlungu isikhathi eside futhi angathanda ukusheshisa le nqubo.