Ukuzolula yenye yezona nxalenye zibalulekileyo zokuzilolonga.Kwi-gym goer, ukolula kuvuselela iindidi ezimbini zezicubu ezidibeneyo emzimbeni: i-fascia kunye ne-tendon / ligaments.I-tendon kunye ne-ligaments zibalulekile izicubu ezixhamlayo emzimbeni, kwaye ukunweba kwandisa uluhlu lwe-contraction of muscles and tendon ukukhusela ukulimala kwezemidlalo kunye nokukhuthaza ukukhula okunamandla.Ukongeza, ukuzolula kunempembelelo yokuphelisa ukuqaqamba kwemisipha, ukuthintela ukudinwa kwemisipha, ukuphumla umzimba nengqondo, kunye nokunciphisa uxinzelelo.
A, Indima yokolula ngexesha lokuzilolonga
I-1, ukolula kunokunyusa ukujikeleza kwegazi, ukukhulula ukuxhatshazwa kwemisipha kunye nokuqina, kwaye kunempembelelo yokuphucula intlungu yemisipha.
I-2, ukukhuthaza imicu yezihlunu ukubuyisela ilungiselelo elicocekileyo lokuqala, kunye nokunciphisa umonakalo wemisipha.
3, ukuphelisa ukudinwa kwemisipha, kwaye ukhawuleze ukubuyiswa kwemisipha.
4, umzimba uguquka ngokuthe ngcembe ukusuka kwimeko yokuzivocavoca ngamandla ukuya kwindawo ezolileyo, unika umzimba impendulo entle.
5, Khuthaza i-reflux yegazi, kwaye uncede ukuphelisa ukudinwa ngokubanzi komzimba, ukuze umdlali wezemidlalo aphelise ukudinwa ngokukhawuleza.
6, Khuthaza ukuphumla komzimba nengqondo, ukunika imvakalelo entle kunye nekhululekileyo.
I-7, inceda ukugcina ukuqina kwemisipha elungileyo kunye nokwelula ixesha elide.
I-8, ukunweba ukugcina i-muscle elasticity ibalulekile ekunciphiseni ukulimala kwezemidlalo kunye nokukhusela ukuxhatshazwa kwemisipha.
9, Phucula ulungelelwaniso lomzimba kunye nokuguquguquka.
10, Phucula ukuma komzimba, wenze ukuma okuchanekileyo okusisiseko.
Okwesibini, izinto ezingalunganga zokungolula emva kokuzivocavoca
I-1, i-fat loss effect iba yincinci
Ukuba ufuna ukulahlekelwa ngamanqatha ngokuzilolonga abahlobo, musa ukolula emva koqeqesho, okubangela ukunyakaza okubuthathaka kwemisipha, umphumo wokulahlekelwa kwamafutha uya kuncitshiswa kakhulu, kunye nokwelula kwemisipha, kunokunyusa ngokufanelekileyo ukuchithwa kwemisipha kunye nokwelula, ukukhuthaza ukunyakaza kwemisipha, ukulungelelanisa. umphumo wokuzilolonga, umphumo wokulahlekelwa kwamafutha uya kuba ngcono.
2, ayihambisani nokubuyisela umgca we-muscle kunye nokubunjwa komzimba
Ukolula emva kokuzilolonga kunokuphucula i-synergy ye-muscle yonke, kukulungele ukubuyiswa kwemisipha kunye nokukhula, kunye nokuphucula isantya sokubunjwa, ukuthamba kwemisipha, kunye no-elasticity yeyona nto ilungileyo, ukolula kunokuphucula ukuthamba kwemisipha ukuya kwinqanaba elithile, kwaye kukuncede wenze ubutsha, inyama edlamkileyo.
I-3, amathole kunye nezinye iindawo ezikhulayo
Musa ukwenza ukolula emva kokuzilolonga, kulula ukukhokelela kwisakhono esibuthathaka sokuzolula izihlunu, kunye nokuguquguquka kuyancipha.Umzekelo, ukubaleka ngaphandle kokwelula, kunokubangela ukuba amathole atyebe ngakumbi kwaye atyebe, okanye olunye uqeqesho emva kokungasoluli luya kubangela ukuba umva ube mkhulu, iingalo zibe nzima, njl njl. ukuqukuqela akuthinteleki, ukunqanda ukujiya okanye ukujiya kwamalungu omzimba, ukuze umgca womzimba ube ngolwelo ngakumbi kwaye ugqibelele.
4, Ukuphakamisa iintlungu zomzimba
Ukuzilolonga kwexesha elide emva kokungasoluli, isihlunu siya kuba sikwilizwe elikwisivumelwano, uxinzelelo lwendawo luya kuba lukhulu, kwaye ekuhambeni kwexesha luya kuvelisa ukudumba, inkunkuma entsha yemetabolism ayinakushenxiswa ngokukhawuleza, kwaye iya kuqokelela kancinci kancinci. la macandelo, ngaloo ndlela ebangela ukukhathala kwezihlunu kula malungu, kunye nokulimala kwezemidlalo, kungekhona nje kunzima ukuqhubeka nokuqeqeshwa, kodwa kubangela ukulimala ngokomzimba.Ngoko ke, ukunweba akukona nje isitshixo sokuphucula ukunyakaza kwemisipha, okanye ukuphepha ukulimala kodwa kukukhusela okubalulekileyo.
5, ichaphazela impilo yomzimba
Ukuzilolonga ixesha elide emva kokungasoluli, izihlunu ziya kulahlekelwa ukuqina, kulula ukukhokelela kwi-hunchback, inxalenye yeengxaki ezinzima, ezinzima kunye nezinye iingxaki zomzimba, kunye nokulahlekelwa kwemisipha yokuqina kuya kubangela ukuba lukhuni kunye nokuqina kwezemidlalo, kungekhona nje ukwenza impembelelo yamalungu, impembelelo egqithisileyo iya kuqhubeka iphezulu, ekuhambeni kwexesha, iya kubangela ukulimala kunye neentlungu.Intlungu iya kwenza ukuba i-spasm yokukhusela imisipha, iqhube ngakumbi ukunyanzeliswa kwemisipha, isangqa esibi senziwe.
Ngoko ke, ukolula emva kokuzivocavoca kubaluleke kakhulu, ukunweba kunokubonakala kulula, kodwa ngokwenene, iimfuno ziphezulu kakhulu.
Okwesithathu, ixesha lokuzolula umthambo
Umphumo wokwelula ngamaxesha ahlukeneyo uhlukile.
1, ngaphambi koqeqesho olulula
Ukolula ngaphambi koqeqesho kunceda ukukhulula izihlunu, ukuphucula ukuhamba kwegazi, ukuphucula izinga lokuhanjiswa kwezondlo kunye nesantya sokukhupha inkunkuma, kunye nokuthintela ukulimala kwezemidlalo.Izihlunu kwindawo epholileyo akufanele zolulwe, ngaphambi kokuba ukunwenwa kufuneka kube yimizuzu emi-3 ukuya kwemi-5 yokufudumala komzimba wonke.
2. Ukolula ngexesha loqeqesho
Ukolula ngexesha loqeqesho kunokunceda ukukhusela ukukhathala kwemisipha kunye nokukhuthaza ukukhutshwa kwenkunkuma ye-metabolic (i-lactic acid, njl.).
3, Ukolula emva koqeqesho
Ukolula emva koqeqesho kunceda ukuphumla nokupholisa izihlunu kunye nokukhuthaza ukukhutshwa kwenkunkuma ye-metabolic (i-lactic acid, njl.).
Isine, uhlobo lokwelula
1, Ukolula okumileyo
I-Static stretching yeyona ndlela ixhaphakileyo yokwelula ukuqina, ilula kakhulu, gcina indawo ethile yokwelula, gcina imizuzwana eyi-15-30, emva koko uphumle umzuzwana, kwaye wenze i-static stretch elandelayo.I-Static stretching inceda ukuphumla kunye nokupholisa imisipha kwaye ifanelekile emva koqeqesho.Ukwelula kwe-static ngaphambi okanye ngexesha loqeqesho kuya kunciphisa inqanaba lokuhamba kunye nokuchaphazela umphumo woqeqesho.
2, Ukolula okunamandla
Ukolula okuguquguqukayo, njengoko negama lisitsho, kukugcina ukolula okuguquguqukayo.Ukolula okunamandla kunokunceda abo bahamba ejimini bagcine ubushushu bomzimba obuphezulu, ukunceda ukomeleza ukuguquguquka komzimba, kunye nokuthintela ukwenzakala kwezemidlalo, okufanelekileyo ngaphambi nangexesha loqeqesho.Ujingi lwemilenze luqhelekile oluguquguqukayo, apho imilenze ijiwuziswa ngasemva naphambili ngendlela elawulwayo, ecothayo.
Isishwankathelo, ukubaluleka kokwelula akunakuphikiswa, ngaphezu kokubaluleka kokwelula, kodwa kunye nokwelula indawo yomzimba, ukuqina, ixesha, kunye nenani lamaxesha ukufezekisa iziphumo ezilungileyo.
Ixesha lokuposa: May-04-2023