Uqeqesho olunamandla luquka ukusetyenziswa kwesisindo, oko kukuthi, umzimba uya kufumana umthwalo ophezulu, ngoko kubalulekile ukwazi indlela yokwelula izihlunu ngaphambi koqeqesho. Ukuba unqumla le nto, unokufumana ukulimala okukhulu. Kukho iindlela ezininzi ezahlukeneyo ezikunceda ukulungiselela ukunyuswa kwengcinezelo.
Yintoni ukufudumala ngaphambi kokuqeqeshwa ngamandla?
Ukwenza uqeqesho olulula? unokwenza izilungelelaniso kunye nezihlunu, kwaye wenze iigaments elastic. Ukongezelela, umsebenzi wesistim se-nervous uphucula, ukukhupha kwamanzi, iimpahla zanda, ngokubanzi, umzimba ulungele umsebenzi wokwanda. Oku akugcini nje ukunciphisa ingozi yokulimala, kodwa kwandisa ukwenziwa koqeqesho. Emva kokufudumala, i-pulse kufuneka ikhule ibe ngama-95-110 beats ngomzuzu.
Indlela yokufudumala phambi koqeqesho?
Ukufudumala izihlunu akudingeki ukuba uchithe ixesha elininzi, imizuzu eyi-15 kuphela. Ukwabela ngokubanzi nokufudumala okhethekileyo. Kwimeko yokuqala, umthwalo we-aerobic uvame ukusetyenziswa, umzekelo, usebenza kwindawo kunye nokuqaqa intambo. Olu hlobo luquka ezinye izivivinyo: ukunyakaza kwezandla, izithambeka, ukujika, njl. Ukufudumala okhethekileyo kubandakanya ukuzivocavoca ngesisindo esiphantsi ukulungiselela umthwalo onzima. Ukuxhotyiswa kwamandla kuyacetyiswa ukufudumala ngokukhawuleza kwaye ngamandla, okwenza umthamo ohlangeneyo ube mninzi, oya kuthi ukwandise ukuzinza kwamalungu xa uphakamisa izikali.
Umzekelo wendlela onokuzifudumala phambi koqeqesho kwi-gym:
- Ukuqala kusebenza ukusuka ekuqhutyweni kwimizuzu emi-5.
- Sidlulela kwindawo efudumalayo yamalungu, apho kuyimfuneko ukwenza iisetyhula ngeendlela ezahlukeneyo. Qala ngentloko, uze ufike ezinyaweni. Kwanele ukwenza ukuhamba kwe-10 kwinqanaba ngalinye.
Ukufudumala okuphambili phambi koqeqesho kufuneka kubandakanye ukufudumala iimisipha. Unokwenza ukulandelelana kwindlela eyahlukileyo, ukuguqula imilenze, izikwere, kunye ne-mini-massage kuya kwenzeka. - Icandelo elinyanzelayo lokufudumala ludweliso oluncinane, oluya kulungiswa kuphela, kodwa luyakukhusela ukubonakala kwentlungu. Kubalulekile ukwenza yonke into ngokufanelekileyo, ngaphandle kwejelo kwaye ungayidluli.
- Ukugqiba ukufudumala unokwenza umzenzelo kunye nesisindo esincinci.
Zikhethele iimpawu ezifanelekileyo kakhulu ozithandayo ukwenza. Khumbula ukuba akufanele uchithe umzamo omkhulu, kuba yindlela nje yokulungiselela.