Naliphi na umqeqeshi ofanelekileyo uya kunikezela ulula emva koqeqesho. Le nto ayilona nto ibaluleke ngaphezu kokufudumala kwendabuko, ngoko kukufanele ukuyithatha ngokungqongqo kwaye ungazami ukugcina ixesha kuyo. Kwi-hitch enjalo, kunentsingiselo ecacileyo evumela ukuba usebenzise ukunyameka komzimba.
Kutheni ulula emva koqeqesho?
Ukunxiba ukuphumla kwezihlunu emva kokufunda, kuyimfuneko ukunciphisa imemori yeemisipha yomthwalo. Ukuba akukwenziwanga, emva koqeqesho, i-tachycardia okanye ukunyuka kwengcinezelo kuya kwenzeka.
Enye inzuzo ekuphumuleni izihlunu kukuba ukwelula kunceda ukukhawuleza ukubuyiswa kwemisipha nokunciphisa imeko jikelele yomzimba emva kokuba umthwalo ufumene. Kukholelwa ukuba ukulula izihlunu emva kokuba uqeqesho lube li-static: uqale uthathe i-pose, ubambe malunga nemizuzwana engama-20, uze ubuyele kwindawo yokuqala.
Ngoku uyazi ukuba kutheni ukwelula emva koqeqesho. Abaqeqeshi bobuchule basoloko bethetha ukuba kuluhlu olusinceda ukukrazula umzimba kwaye ungenzi mkhulu, umzimba, kodwa umlethele umzimba.
Ukuzivocavoca emva kokulula
Okumangalisayo kukuba, ukulula emva kwamandla kunye nokuqeqeshwa kwe-aerobic kufuna okufanayo. Bhathala ngokukhethekileyo kula maqela omzimba abandakanyekayo kwinkqubo yoqeqesho.
- Hlala phantsi, imilenze yodwa, welula izandla zakho emlenzeni omnye, emva koko kwenye, ke phakathi.
- Ukusuka kwindawo efanayo, ukugoba umlenze omnye, okwesibini ushiye umgca ochanekileyo. Hudulela kuye ngezandla zakho, uze uthathe ngesandla sakho sandla kunye nesekunene (umlenze wesobunxele ngesandla sokunene, umlenze okunene ngesandla sasekhohlo). Ngelo xesha, umzimba kufuneka uguqulwe phambili. Phinda omnye umlenze.
- Hlala phantsi, izithende phantsi kwamatye. Gudla iingalo zakho phambili, uzive ukhulule umva wakho.
- Ukuma, iinyawo zecala elibanzi ububanzi, iingalo ezingaphezulu kwentloko, zibophe kwiindawo. Hudula ibhokhwe ekhohlo ngakwesokunene ngesandla sakho sokunene. Emva koko susa isandla sokunxele phambili, usikhuphe ngaphandle, phambi kwakho uze usibeke ngakwesokudla, usibeke kwindawo ephezulu yesifuba. Ngesandla sakho sokunene, yiphinde uyikhuphe, uyixinzelele emzimbeni wakho. Phinda ngelinye icala.
Ukulungiswa emva kokuqeqeshwa kuyimfuneko kubo bonke abafuni ukunyamezela ukubuyiswa kwemisipha ebuhlungu kwaye bafuna ukukhawulezisa le nkqubo.