Chifukwa Chake Simuyenera Kudumpha Pomaliza Masewero Olimbitsa Thupi

Zamkati

• Ubwino wa Workout Cool-Downs
• Imayang'anira magazi anu atamaliza kulimbitsa thupi.
• Zimachepetsa kugunda kwa mtima wanu bwinobwino.
• Imaletsa kuvulala.
• Zimawonjezera kusinthasintha kwanu.
• Zolimbitsa Thupi Zotsitsimula Kuti Muwonjezere Pamachitidwe Anu Atatha Kulimbitsa Thupi
• Onaninso za

Chimodzi mwazinthu zazikuluzikulu zakuchoka pa masewera olimbitsa thupi? Kusakhala ndi nthawi yokwanira. Izi sizimangotanthauzira kungosowa maphunziro ndi magawo ophunzitsira, koma nthawi zambiri zimatanthauza kuti mukadzatero chitani mutha kufika kumalo ochitira masewera olimbitsa thupi, mumakonda kudula ngodya (monga reps, seti, kutambasula, kutentha, ndi kuzizira) kuti mupulumutse nthawi yamtengo wapatali.

Koma zikafika pazochita zanu zolimbitsa thupi pambuyo pochita masewera olimbitsa thupi, mukuchititsadi thupi lanu kunyalanyaza. Kutsika, kunena, kuthamanga kapena dera la Tabata pochepetsa mayendedwe anu ndikuchepetsa kugunda kwa mtima kwanu kumatha kukuthandizani kuti mupeze mosavuta, ndikuwonjezera thanzi la mtima pakapita nthawi, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Zochita Zolimbitsa Thupi Paintaneti.

Ubwino wa Workout Cool-Downs

Werengani kuti mudziwe zambiri za zifukwa zina zomwe simuyenera kudumpha kuzizira kwanu mukamaliza kulimbitsa thupi.

Imayang'anira magazi anu atamaliza kulimbitsa thupi.

Kuchita masewera olimbitsa thupi kumathandizira kuti magazi aziyenda, chifukwa chake kusiya mwadzidzidzi kumatha kuyambitsa kuthamanga kwa magazi kwanu. Kuthamanga kwa magazi kukatsika mofulumira kwambiri, kungachititse kuti mutu wanu ukhale wopepuka, n’chifukwa chake Heather Henri, M.D., pulofesa wa zachipatala pa yunivesite ya Stanford, amalimbikitsa kuti muzizizirira kwa mphindi zisanu ndi chimodzi mukamaliza masewera olimbitsa thupi. Kukomoka kulinso kowopsa, chifukwa kukhudzidwa kwa magazi kumeneku kungapangitse magazi kusakanikirana m'munsi mwako, zomwe zimachedwetsa kubwereranso kumtima ndi ubongo wanu, malinga ndi kafukufuku wopangidwa ndi American Council on Exercise. Zolimbitsa thupi zoziziritsa kukhosi zimachepetsanso kuchuluka kwa lactic acid. Kugwiritsa ntchito kuchira mwachangu (nazi zitsanzo zina zolimbitsa thupi) kuti muchepetse kuyesetsa pang'ono, mutha kuwonjezera mphamvu ndi kupirira panthawi yanu yotsatira. Ichi ndichifukwa chake simuyenera kupumula kwathunthu pakati pamaseti mukamasewera.

Zimachepetsa kugunda kwa mtima wanu bwinobwino.

Kutentha kwa mkati mwa thupi lanu kumakwera panthawi yolimbitsa thupi, zomwe zikutanthauza kuti mitsempha yanu yamagazi imatambasuka ndipo mtima wanu ukugunda mofulumira kuposa momwe mumakhalira. Ndikofunika pang'onopang'ono, ndikubwezeretsanso mtima wanu pambuyo poti mumachita masewera olimbitsa thupi, atero Dr. Henri. Kudumpha kutsika ndikutsika kugunda kwamtima mwadzidzidzi kumatha kuyika nkhawa mumtima mwanu, malinga ndi kafukufuku wofalitsidwa munyuzipepalayi Frontiers of Medical and Biological Engineering. Yesani kuchepetsa kusuntha kwanu, mwachitsanzo, kuvina kothamanga kwa cardio kupita pang'onopang'ono, kuthamanga kukayenda, kapena masewera olimbitsa thupi a plyometric kuti musunthe ndi mapazi onse pansi, akutero Deborah Yates, mtsogoleri wovomerezeka wa gulu la masewera olimbitsa thupi. Bay Club ku Silicon Valley.

Imaletsa kuvulala.

Kuphatikiza masewera olimbitsa thupi ozizira komanso kutambasula pambuyo poti mumachita masewera olimbitsa thupi kumatha kuthandizira kupewa kuvulala, ndipo izi zimapita kukachita masewera olimbitsa thupi komanso othamanga omwe nawonso. Kupindika, zovuta, ndi misozi kumapeto kwenikweni, maondo, maondo, khosi, ndi quadriceps ndi zina mwazovulala kwambiri, atero a Yates. Chifukwa chake, mufunika kuyang'ana kukulitsa ulusi wa minofu yanu, yomwe yakhala ikukumana ndi zovuta mukamachita masewera olimbitsa thupi, kuti mukwaniritse mayendedwe anu onse.

"Zochita monga kutambasula, kupukuta thovu ndi masewera olimbitsa thupi ndi zida zabwino zochepetsera kuvulala," akutero mphunzitsi waumwini, mphunzitsi wa zakudya, ndi wothamanga wa Isopure Briana Bernard. (PS Werengani nkhani yodabwitsa ya Bernard za m'mene adatayira mapaundi 107 ndikukhala ndi malingaliro atsopano pankhani yathanzi komanso moyo kudzera pakupanga magetsi.)

Zimawonjezera kusinthasintha kwanu.

Nthawi yabwino yogwirira ntchito kusinthasintha kwanu ndi pamene thupi lanu litenthedwa ndipo mukutuluka thukuta. Koma m'malo mongodumphadumpha ndikupita kukakhudza zala zanu, akatswiri amati ndi bwino kuyamba mwamphamvu. Izi zitha kuchepetsa chiopsezo chovulala, kuchepetsa kupweteka kwakumbuyo, ndikukweza masewera othamanga, atero a Tanja Djelevic, Wophunzitsa Olimbitsa Thupi, mu "6 Active Stretches You Should Be Being." Kutenga nthawi yochita masewera olimbitsa thupi kungakulitsenso kusinthasintha kwanu komanso kuyenda kwanu pakapita nthawi, zomwe zimaganiziridwa kuti zingathandize kupewa misozi ya minyewa, kupweteka kwa msana, komanso zovuta zolumikizana. (Mukudabwabe kuti chofunika kwambiri ndi chiyani, kuyenda kapena kusinthasintha? Dziwani. Yankho likhoza kukudabwitsani.)

Zolimbitsa Thupi Zotsitsimula Kuti Muwonjezere Pamachitidwe Anu Atatha Kulimbitsa Thupi

"Kuchita masewera olimbitsa thupi ndikofunikira mukamachita zolimbitsa thupi kapena zolimbitsa thupi," akutero Bernard. Apa, amagawana masewera asanu omwe amakonda oziziritsa pansi komanso matayala omwe amagwira ntchito yamtundu uliwonse. Amalimbikitsa kuchita izi mutangotsatira masewera olimbitsa thupi pamene minofu yanu idakali yotentha. Zomwe mukusowa ndi khoma, chowombera thovu, ndi mpira wawung'ono.

Pamwamba-kutsikira Back zathovu anagubuduza:

A. Mutagona pansi moyang'ana mmwamba, ikani chozungulira pansi panu. Ikani manja kumbuyo kwa mutu; Mawondo akutambalala.
B. Yendani mapazi patsogolo pamene thovu wodzigudubuza akudutsa mkatikati mwanu, kumbuyo-kumbuyo, kenako mapewa; kuyima pamisampha yanu ya msampha (minofu mkati mwamapewa anu kuchokera pansi pa khosi lanu, kudutsa kumtunda kwakumbuyo). Pitani pang'onopang'ono.
C. Yendetsani mapazi kumbuyo, mukugudubuza wodzigudubuza wa thovu kubwerera poyambira.
D. Bwerezani nthawi zambiri momwe mungafunire

Ng'ombe ndi Hamstring Wall Stretch:

A. Imani moyang'anizana ndi khoma. Mangani chidendene chakumanja pansi ndikuyika zala zakumanja pakhoma, kwinaku mukuyala pansi pansi.
B. Ndi mwendo wakumanja wowongoka, tsamirani kutsogolo ku khoma kuti mumve kutambasuka kuchokera ku hamstring, kudzera pa ng'ombe, mpaka chidendene chanu. Gwirani apa masekondi 20.
C. Bwerezani mbali ina.

Kutambasula kwa Quad:

A. Imani ndi mapazi m'lifupi m'lifupi. Phimbani bondo lakumanja, ndi kubwerera kumbuyo ndi dzanja lamanja kuti mugwire pamwamba pa phazi lakumanja.
B. Kokani chidendene chakumanja chakumanja kwa glute, kwinaku mukusunga chiuno ndi ma glutes kuti muteteze kutsika kwa msana wanu. Gwiritsani masekondi 20.
C. Bwerezani mbali yotsutsana.

Chifuwa Chotsegula Khoma:

A. Imani moyang'anizana ndi khoma, pakona pakona. Ikani mkati monse mwa dzanja lanu lamanja ndi kanjedza pamwamba pakhoma.
B. Sinthani thupi lanu lonse kumanzere (kutali ndi khoma) kuti mumve kutambasula kutsogolo kwa mkono wanu wakumanja kuchokera ku bicep, phewa, mpaka pachifuwa. Gwiritsani masekondi 20.
C. Bwerezani mbali ina.

Lacrosse Ball MobilityKuchita masewera olimbitsa thupi:

A. Gometsani kumbuyo kwanu pansi ndikuyika mpira wawung'ono, wolimba - monga lacrosse kapena mpira wa tenisi - pansi pa msampha wanu wakumanja.
B. Kwezani dzanja lanu lamanja mmwamba molunjika padenga ndipo chikhatho chanu chayang'ana mkati. Yendetsani chikhatho chanu kuti chala chanu chiyang'ane pansi, kenaka tsitsani pang'onopang'ono mkono wakumanja molunjika pansi. Kwezani mpaka poyambira. Bwerezani kasanu.
C. Sungani mpira pansi inchi imodzi kumbuyo kwanu, kuyima mukapeza malo ena achifundo. Bwerezani kayendedwe kake, kukweza ndi kutsitsa mkono kasanu.
D. Bwerezani motsatana, kusuntha mpira, kukweza / kutsitsa mkono ngati pakufunika. Bwerezani kumanzere.

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