Amathiphu asheshayo
- Nciphisa imizuzu emihlanu kuya kweyishumi ngaphambi kokuma ngokuphelele.
- Yelula usasafudumele, ubambe ngasinye imizuzwana engu-10 kuya kwengu-30.
- Qhubeka uphefumula futhi ungalokothi welulele ebuhlungwini obubukhali.
Uqeda ukuphinda kokugcina, noma umjikelezo wokugcina, futhi zonke izingxenye zakho zifuna ukuqeda. Thatha ithawula, thatha ifoni, hamba. Ukuphola kuyinto yokuqala enqanyulwayo, ngoba ngaleso sikhathi usuvele unqumile ukuthi ukuzivocavoca sekuphelile.
Kunike imizuzu emihlanu ibuye. Hhayi ngoba uzowohloka ngaphandle kwayo, kodwa ngoba leyo mizuzu emihlanu yilapho umzamo uzinza khona ube yinto ezwakala kahle kunokushaqisa. Ukumisa ukuzivocavoca okunzima ngesikhathi esisodwa kufana kancane nokucindezela amabhuleki emotweni ehambayo. Ukuphola kukuvumela ukuthi uzehlele ekumeni.
Kungani ukuma okuzumayo kuzwakala kunzima
Lapho usebenza kanzima, inhliziyo yakho igqumza ngokushesha futhi imithambo yakho yegazi ivuleke kakhulu ukondla imisipha yakho. Uma uma uthi nse, lonke lelo gazi lingaqoqana emilenzeni yakho esikhundleni sokujikeleza libuyele phezulu. Isivinini senhliziyo yakho nengcindezi yegazi kwehla ngokushesha, futhi yilokho okushiya abanye abantu benesiyezi noma baze baquleke ngokushesha ngemva kokuyeka.
Ukuphola kugcina izinto zinyakaza ngenkathi konke kwehla ngesivinini esizwakalayo. I-American Heart Association ikubeka ngokulula: ukunciphisa imizuzu emihlanu kuya kweyishumi kugcina igazi ligeleza futhi kuvumela isivinini senhliziyo yakho ukuthi sehle kancane esikhundleni sokuwa eweni. Ukuphefumula kwakho kuyanwabuzela. Umzimba wakho uphuma esimweni somsebenzi. Uzizwa uyilokho futhi.
Lokhu kuwuhlobo olufanayo lokwehla i-giya ukuhamba kancane okukunika kona ekupheleni kosuku olunzima. Ukushintsha kwesivinini yilo lonke iphuzu.
Ukuphola kuyini ngempela
Akuyona into eyinkimbinkimbi, futhi akusikho ukuzivocavoca kwesibili. Ukuphola nje kuwumsebenzi ofanayo obuwenza, wehliswe kakhulu.
- Uqede ukugijima? Hamba imizuzu embalwa. Ngokushesha ekuqaleni, bese kancane.
- Uqede ukugibela okunzima? Qhubeka unyathela amaphedali, kodwa kalula futhi kuxega.
- Uqede umsebenzi wamandla? Imizuzu embalwa yokuhamba kalula noma ukunyakaza okuhamba kancane, okugcwele kwenza umsebenzi.
Imizuzu emihlanu kuya kweyishumi yanele. Uzama ukubuyisa ukuphefumula kwakho nesivinini senhliziyo sibuyele ejwayelekile ngaphambi kokuma ngokuphelele. Lapho usungakwazi ukuqhuba ingxoxo ekhululekile futhi, ususeningini lendlela.
Bese, ukwelula okumnene
Ukuphela kokuzivocavoca kuwumzuzu ongcono kunayo yonke wokwelula, futhi kuxaka kancane ukuthi kungani. Imisipha yakho ifudumele. Imisipha efudumele ixege kakhulu futhi izimisele ukwelulwa, ngendlela ibhande lerabha elwelulwa kalula ngayo lapho lingabandi. Ngakho leli yiwindi lapho ukwelula okumbalwa okuhamba kancane kwenza okuhle kakhulu futhi kulimaze kancane kunakho konke.
Kwenze kube kumnene. Umgomo akusikho ukuphoqa noma yini.
- Ngena kukho ukwelula ngakunye kancane uze uzwe ukudonseka okukhululekile, hhayi ubuhlungu obubukhali.
- Kubambe kungonyakazi imizuzwana engu-10 kuya kwengu-30.
- Ungaqhashazi. Ukuqhashaza kulwa nokwelula esikhundleni sokungena kukho kancane.
- Qhubeka uphefumula sonke isikhathi. Phefumulela ngaphandle njengoba ungena ujula, ngaphakathi njengoba ubambe.
Khetha ukwelula okumbalwa kunoma yini osusanda kuyisebenzisa. Amathaba nemisipha yangemuva kwemilenze ngemva kokugijima. Amahlombe nesifuba ngemva komsebenzi wengxenye engenhla yomzimba. Awudingi inqubo ende. Ukwelula okuhle okune noma okuhlanu, isikhathi esincane kukho ngakunye, bese usuqedile.
Okukubuyisela kona
Uma kwenziwa njalo, lo mkhuba omncane uyanika izithelo ngezindlela ozoziqaphela. Ukwelula usafudumele kusiza ukuguquguquka kwakho ngokuhamba kwesikhathi, ngakho umsebenzi wansuku zonke wokufinyelela, ukugoba, nokusonta uhlala ulula. Kungehlisa lokho kuqina nokuqinana kosuku olulandelayo, futhi kubantu abaningi kuvele kuzwakale kukuhle, isignali ethulile, emnandi emzimbeni yokuthi ingxenye enzima isiphelile.
Kukhona nohlangothi lwengqondo futhi. Leyo mizuzu embalwa yokwehlisa isivinini ngamabomu iwukuqala kabusha okuncane. Ukushaya kwenhliziyo yakho kuyazinza, ukuphefumula kwakho kuyalingana, futhi uthola umzuzu wokubona ukuthi wenze into obuhlose ukuyenza. Kuyindlela ezolile yokuvala ukuzivocavoca esikhundleni sokubaleka kukho.
Izixwayiso ezimbalwa eziqotho
Ukwelula kufanele kuzwakale njengokudonseka okukhululekile, hhayi ubuhlungu. Ukungakhululeki okubukhali noma okudubulayo kuwuphawu lokuhlehla, hhayi ukuqhubeka nokucindezela. Ungayeluli umsipha olimele noma obuhlungu ngendlela ekukhathazayo, futhi uma unenkinga yamalunga, ukulimala kwakamuva, noma isimo sempilo, kufanele ubuze udokotela noma udokotela wokuvocavoca umzimba ukuthi yiluphi ukwelula olukufanele. Awukho umklomelo wokuphoqa umzimba wakho ube yisimo esingakalungeli.
Futhi uma unemizuzu emibili nje? Gcina ukuphola bese unciphisa ukwelula. Ukuvumela isivinini senhliziyo yakho ukuthi sehle kamnene kubaluleke kakhulu. Ukwelula kuyinto enhle eyengeziwe.
Ukuzivocavoca bekuyingxenye enomsindo. Ukuphola kuyingxenye ethule, futhi kuyingxenye ekuvumela ukuthi uhambe uzinzile, uxege kancane, futhi ujabule ukuthi wahamba.
Imithombo
- American Heart Association, Warm Up, Cool Down
- Mayo Clinic, Aerobic exercise: How to warm up and cool down
- Cleveland Clinic, Why You Shouldn't Skip Cool-Down Exercises
- NHS, How to stretch after exercising