Ingaba uqeqesho lwezemidlalo oluqeqeshekileyo okanye ukuzivocavoca kwansuku zonke kunye nenkqubo yokufaneleka, ukuba ukuphumla okufanelekileyo kwemisipha akukwenziwanga emva kokusebenza kanzima, ukungahambi kakuhle okufana nokuxhatshazwa kwemisipha kunokwenzeka ukuba kwenzeke ngosuku olulandelayo, oluya kubangela ukulimala kwezemidlalo kwixesha elide.Ngoko ke, ukuqeqeshwa kwemisipha emva kokuqina okuphezulu umthamboUkuphumla kubaluleke kakhulu.
Ukugijima kwe-1.Muscle recovery - malunga nemizuzu emi-5 ukuya kwe-10
Emva kokuzivocavoca okuphezulu, ngenxa yokuba imisipha yomzimba ikwimeko enzima, awukwazi ukuhlala okanye ulale phantsi ngokukhawuleza, okuya kubangela ukuba kube lula ukuqina kwemisipha, engabangeli ukubuyiswa kwemisebenzi yomzimba.Ngeli xesha, kufuneka ubaleke imizuzu emi-5-10 ukuze uphumle kancinci imisipha.kunye neminye imisebenzi yomzimba ukuze uqhubele phambili kwinyathelo elilandelayo lokuphumla.
2.Izihlunu zomlenze wokuzilolonga
Emva kokubaleka, izihlunu zomzimba ziye zikhululeke ngokwentelekiso.Ngeli xesha, kufuneka wenze umthambo wokuzolula umlenze ukuze uphumle ngakumbi amaqela ezihlunu zomlenze odiniweyo, njengokucinezela umlenze we-lunge, ucinezele umlenze osecaleni, ucinezele umlenze ofanelekileyo, njl. njl. Ukuzolula, ungenza kwakhona ukukhaba phakathi kwamanyathelo, imfuneko yokwenza iiseti ezi-4 zizonke, isalathiso sesandla sasekhohlo sibuyiselwa umva, kwaye iseti nganye ngamaxesha ali-16.
3.Umzimba ophezulu wokuzolula izihlunu
Emva kokuba imilenze ikhululekile, yolula imisipha yomzimba ophezulu.Unokukhetha ukujikeleziswa kwecala ngokulula, imithambo yokwandisa isifuba, ukugoba ukuze uchukumise ezantsi, okanye ungabeka izandla zakho kwindawo ephakamileyo, gcina iingalo zakho zithe tye, kwaye ucinezele ezantsi kancinci.Iyonke ye-Do 2 iiseti ze-16 reps.
4.Ithole kunye neLeg Soothing Massage
Okokuqala, hlala phantsi ngamadolo akho, ukwenzela ukuba ithole lakho libe kwimeko ekhululekile, kwaye uhlaziye i-tendon ye-Achilles kwi-circular motion kunye nesithupha sakho, ukusuka phezulu ukuya phezulu, ujikeleze amaxesha e-4, malunga nomzuzu omnye ngexesha ngalinye.Emva koko, sebenzisa intende yesandla sakho ukuze ubambe i-tendon ye-Achilles, ukusuka kwi-tendon ye-Achilles ukuya etholeni, cinezela kwaye ucinezele umva naphambili malunga nemizuzu emi-4.Ekugqibeleni, yenza inqindi kwaye ucofe kancinci ithole malunga nemizuzu emi-2.
5.Izihlunu zamathanga ezithambisayo
I-massage epholileyo yemisipha yethanga.Ukuba wenza i-massage ngokwakho, kufuneka uhlale ngamadolo akho.Emva kokugcina amathanga kwindawo ekhululekile, yenza inqindi kwaye ubethe imilenze yomibini ngexesha elifanayo kwimizuzu emi-3-5, ukusuka phezulu ukuya ezantsi, ukusuka ekhohlo ukuya ekunene, ukuba unomlingani, unokusebenzisa i-forefoot pressing massage, vumela iqabane lisebenzise i-forefoot emadolweni ngaphezu kwamadolo ukuya kwiingcambu zamathanga, kwaye wenze amanyathelo okukhanya okunesingqi kwimizuzu emi-3-5, ukusuka phezulu ukuya phezulu.
Ixesha lokuposa: Mar-21-2022