Ukufudumala ngaphambi kokuba kusebenze kubaluleke kakhulu into engabikho. Ukufudumala okufanelekileyo akuyi kukusindisa kuphela kwingozi, kodwa kunceda umzimba usebenze ngokufanelekileyo kwaye ungenakudingeka ngokungadingekile.
Ukusetyenziswa kokufudumala ngaphambi kokusebenza
Abanye bakholelwa ukuba kwanele ukuqhuba ukufudumala ngokukhawuleza. Nangona kunjalo, ukuba uyayikhupha ngaphambi koqeqesho, kuya kuzisa inzuzo eninzi, kwaye akusiyo nje ukukhusela umzimba ekungxakini, kwaye wena-ukusuka kwintlungu.
Kubonakaliswe ukuba ukufudumala ngokukhawuleza kuyathintela inkqubo yentsholongwane yabantu. Ukuba uqala ukuqhuba ngaphandle kokuqeqesha, ngokukodwa kwindawo yokulala ekuqaleni kwentsasa, umzimba wakho ungaphantsi koxinzelelo olubi, okuya kuphazamiseka impilo yakho. Unokuziva utyhafile okanye ulahlekelwa ngokupheleleyo ukuhamba.
Kuba inkqubo ye-cardiovascular, ukufudumala ngaphambi kokuba kusebenze kubalulekile. Ukuba uthe wandisa ngokukhawuleza intlawulo yenhliziyo ngaphandle kokulungiselela lo mzimba, umthwalo kwisisu senhliziyo uya kuba yinto engadingekile, ekugqibeleni ekukhokelela iingxaki ngentliziyo. Xa ufudumala, ngokukhawuleza uphakamisa i-pulse, kwaye i-organism ihlupheke kakuhle.
Akunandaba nokuba uqhuba iintambo ze-sprint okanye ukugijima ngokukhawuleza-nokuba kunjani na, ukufudumala kuyimfuneko. Akufanele kube yinde kakhulu, kodwa kufuneka ibe yinyani. Kuphela imizuzu emi-5 kuphela inokufunyanwa ukwenzela ukukhusela umzimba wakho.
Ukufudumala
Ukufudumala okuchanekileyo ngaphambi kokuba kusebenze kufuneka kube nzima kwaye kubandakanywa ukuzivocavoca kwemilenze, emva nokulula. Le ngxaki iyakusindisa kwiintlungu kwaye ikuvumele ukuba uzive ulungile. Ngaphambi kokuba wenze ukufudumala, kufuneka ulungele ngokukhawuleza ukugijima, okanye uqhube ngokufudumala kwisitalato, ekubeni ixesha eliphakathi kokufudumala kunye nokugijima kufuneka libe ncinane. Ngoko, ukufudumala ukuqhuba:
- Qala ngomgca wesibeleko. Yenza ukuthambekela kwentloko kuqala phambili-ngasemva, emva kwesobunxele. Emva koko, gxotha intloko yakho emahlombe akho kwaye ekugqibeleni yenza ukujikeleza okufutshane kunye nokucokisekileyo kwentloko kwisangqa ukuya ngasekunene nakwesobunxele.
- Ukuma ngokulinganayo, iinyawo zamagxa ububanzi bodwa, welula izandla zakho emacaleni. Okokuqala, jiqulela iibhondi ngapha nangapha, ngoko wenze i-circular motion kwi-jointbow, ngoko, njengoko kuyimfuneko, uphula amahlombe.
- Ukwenza ukuthambekela phambili kunye nangemuva, kunye nakwesokunene nakwesobunxele ukululaza umva ongaphantsi.
- Ngoku ke ibaluleke kakhulu: ukufudumala kweenyawo. Ema emlenzeni omnye, faka enye inyawo phambi kwakho kwaye ugobe ngekona yee-90 degrees. Phendulela i-ankle indlela enye yokuqala, ke enye. Emva koko, phinda usebenze ngamadolo kunye ne-joint hip, kwaye emva komnye umlenze.
- Yenza umsebenzi oqhubekayo ngamadolo: ukuguqa imilenze yakho nokubeka iingalo zakho phambi kwamagqabi, wenze ukunyakaza kweseyhula kumadolo ngokuqala ukuya kolunye uhlangothi, uze ungene kwelinye icala.
- Ukufudumala okuhle kubandakanya ukululalisa: yenza i-front forward kunye nomgca womlenze ngamnye. Emva koko yima, udibanise kunye, uthinte umgangatho phambi kwakho uze ulungise le ndawo imizuzwana emi-5-10. Ukusuka kule ndawo, vuka ngokukhawuleza, i-vertebra emva kwe-vertebrae, ulula isandla sakho.
Ingaba ucinga ukuba ukufudumala okunjalo kuya kusebenza ixesha elide? Enyanisweni, ubunzima bithatha imizuzu emi-5-7 kuphela, kodwa uya kuphula onke amanqaku kwaye ululaze umlenze womlenze, kunokubanceda ukuba basebenze ngempumelelo nangempumelelo. Ngendlela, ubunzima bokulula buya kuba mnandi ukuphinda nje ngokufudumala emva kokuhamba: ukufudumala kunye nemithwalo ye-aerobic imithwalo enhle kakhulu, unokukwazi ukuphucula iplastiki.