Ukuzivocavoca umzimba oku-Cooldown onokukwenza emva kwawo nawuphi na umsebenzi

Umxholo

• Wonke umntu
• 1. Ukubaleka okulula okanye ukuhamba
• 2. Ukolula umzimba phezulu
• 3. Bahleli Phambili Bend
• 4. Ukuguqa ngamadolo ukuya esifubeni
• 5. UkuNqumama kokuPhumla kwebhabhathane
• 6. iPosi yomntwana
• Emva kokubaleka
• 7. Ukuma kwe-quadriceps
• 8. Inja ejonge ezantsi
• 9. Intloko-to-amadolo Forward Bend
• Kubantu abadala
• 10. Ukuma Phambili Bend
• 11. Ukuzolula kwamagxa
• 12. Imilenze yokuNyusa-udonga
• 13. Isidumbu Pose
• Eyabantwana
• 14. Ukujika komqolo
• 15. Ukumatsha izangqa zengalo
• 16. Umzimba uyangcangcazela
• Izibonelelo zokupholisa
• Nini ukubona ipro
• Umgca wezantsi

Unokwenza imithambo epholileyo ekupheleni kokuzilolonga ukuze uzinciphise kwimisebenzi enzima. Ukuzilolonga kwe-Cooldown kunye nokwelula amathuba akho okulimala, ukukhuthaza ukuhamba kwegazi, kunye nokunciphisa uxinzelelo kwintliziyo yakho nakwezinye izihlunu.

Kwaye uza kuzisa ukubetha kwentliziyo yakho, ubushushu bomzimba, kunye noxinzelelo lwegazi kumanqanaba aqhelekileyo ngaphambi kokuba uqhubeke nokwenza imisebenzi yesiqhelo.

Nikezela ubuncinci imizuzu eyi-10 yokuziqhelanisa nokuzipholisa. Funda ukuze ufunde ezinye zeendlela ezilungileyo zokwenza njalo.Ukusuka apha, unokukhetha imithambo ebhenela kuwe kakhulu kwaye uyidibanise ukuze wenze inkqubo yakho yokubuyisa kunye nokuzonwabisa.

Wonke umntu

Ngaba wenze le mithambo ngesantya esisezantsi kunye nokuqina okuncinci kunokuzilolonga kwakho okuqhelekileyo. Phefumla nzulu ngelixa upholisa ukuzisa ioksijini kwimisipha yakho, khulula uxinzelelo, kunye nokukhuthaza ukuphumla.

1. Ukubaleka okulula okanye ukuhamba

Le yenye yeendlela ezichanekileyo zokuphola. Yenza imizuzu emi-3 ukuya kwemi-5 yokubaleka ukukhanya okulandelwa yimizuzu emi-3 ukuya kwemi-5 ngokukhawuleza okanye ukuhamba ngokulula.

2. Ukolula umzimba phezulu

1. Ukusuka kwindawo yokuma okanye ehleliyo, beka iminwe yakho kwaye ucofe iintendelezo zakho ukuya phezulu eluphahleni.
2. Zoba izandla zakho phezulu kwaye ubuye umva kangangoko unako ngelixa ugcina umqolo ochanekileyo.
3. Emva koko beka ingalo yakho yasekhohlo ngaphambili ngasekunene uze ujike izandla zakho zijongane, wolule izandla zakho phezulu nasemva.
4. Phinda kwelinye icala.

3. Bahleli Phambili Bend

1. Hlala imilenze yakho yandisiwe phambi kwakho.
2. Phakamisa iingalo zakho.
3. Hinga ezinqeni zakho ukuze usonge phambili.
4. Beka izandla zakho kwimilenze yakho okanye kumgangatho.
5. Bamba esi sikhundla kude kube ngumzuzu omnye.

4. Ukuguqa ngamadolo ukuya esifubeni

1. Lala ngomqolo umlenze wakho wasekhohlo ugobile okanye wandisiwe.
2. Zoba idolo lasekunene uye esifubeni sakho, ujonge iminwe yakho ngaphambili kwelinen lakho.
3. Bamba esi sikhundla kude kube ngumzuzu omnye.
4. Phinda kwelinye icala.
5. Yenza icala ngalinye izihlandlo ezi-2 ukuya kwezi-3.

5. UkuNqumama kokuPhumla kwebhabhathane

1. Lala ngomqolo kunye neenyawo zakho kunye kunye namadolo akho emacaleni.
2. Beka iingalo ecaleni lomzimba wakho okanye ngaphezulu.
3. Bamba esi sikhundla ukuya kuthi ga kwimizuzu emi-5.

6. iPosi yomntwana

1. Ukusuka kwitheyibhile yetafile, hlala umva ukuze uhlale kwizithende zakho, ukufikelela kwiingalo zakho ngaphambili okanye ecaleni komzimba wakho.
2. Vumela isifuba sakho ukuba siwele emathangeni akho, uphefumle ngokunzulu.
3. Phumla ibunzi lakho phantsi.
4. Bamba esi sikhundla imizuzu emi-1 ukuya kwemi-3.

Emva kokubaleka

7. Ukuma kwe-quadriceps

1. Ukusuka kwindawo emi kuyo, jika idolo lasekunene ukuzisa isithende sakho kwiimpundu zakho.
2. Bamba iqatha ngesandla esinye okanye sobabini.
3. Gcina amadolo ngokulungelelana ecaleni komnye nomnye, kwaye ungatsali idolo lakho ecaleni.
4. Bamba esi sikhundla imizuzwana engama-30.
5. Phinda kwelinye icala.
6. Yenza icala ngalinye izihlandlo ezi-2 ukuya kwezi-3.

8. Inja ejonge ezantsi

1. Ukusuka kwitafile yetafile okanye iplank position, shenxisela isinqe phezulu nasemva, ugcine umqolo wakho uthi nkqo.
2. Yandisa iminwe yakho kwaye ucinezele ubunzima bakho ngokulinganayo phakathi kwezandla.
3. Khuphela imilenze yakho ngokucinezela isithende esinye emgangathweni ngexesha.
4. Bamba esi sikhundla umzuzu omnye.

9. Intloko-to-amadolo Forward Bend

1. Ngelixa uhleli, yandisa umlenze wakho wasekunene kwaye ucinezele unyawo lwakho lwasekhohlo kwithanga lakho lasekunene.
2. Ukulungelelanisa isifuba sakho sangaphakathi kunye nomlenze wakho wokunene njengoko uphakamisa iingalo zakho phezulu.
3. Hinga ezinqeni zakho ukuba usonge phambili, ubeka izandla zakho emzimbeni wakho okanye emgangathweni.
4. Bamba esi sikhundla kude kube ngumzuzu omnye.
5. Phinda kwelinye icala.

Kubantu abadala

10. Ukuma Phambili Bend

1. Ukusuka kwindawo yokuma, hinge kancinci ezinqeni zakho ukugoba phambili.
2. Yandisa umqolo wakho, kwaye vumela intloko yakho ukuba iwe phantsi emgangathweni, ugcine ukugoba okuncinci emadolweni.
3. Beka izandla phantsi, bamba ingqiniba ejongene naphambi okanye ngasemva kwamathanga akho, okanye ubeke izandla zakho ngasemva.
4. Bamba esi sikhundla imizuzwana engama-30.

Ukuba izandla zakho azikwazi ukufikelela kumgangatho, unokuguqula oku kolula. Beka izandla kwibhloko okanye into eyomeleleyo endaweni yomgangatho. Usaya kuvuna izibonelelo ezifanayo.

11. Ukuzolula kwamagxa

1. Ukusuka kwindawo yokuma okanye ehleli phantsi, phakamisa ingqiniba yakho yasekunene kwaye ubeke isandla sakho kufutshane nentamo yakho okanye umqolo.
2. Beka isandla sakho sasekhohlo kwingqiniba yakho yasekunene ucofe kancinci isandla sakho sasekunene ukuhla ngomqolo.
3. Ukomeleza ukolula, yizisa ingalo yakho yasekhohlo ecaleni kwesisu sakho kwaye ufike kwesobunxele ukuze ubambe isandla sakho sasekunene.
4. Bamba itawuli okanye ibhendi yokumelana ukuze ikuvumele ukuba ufikelele phambili.
5. Bamba ukolula imizuzwana engama-30.
6. Phinda kwelinye icala.

12. Imilenze yokuNyusa-udonga

1. Hlala ngecala lasekunene lomzimba wakho ecaleni kodonga.
2. Jinga imilenze yakho ecaleni kodonga xa ulele ngomqolo.
3. Beka iinqonga zakho eludongeni okanye iisentimitha ezimbalwa kude.
4. Beka iingalo zakho ecaleni komzimba wakho, esiswini sakho, okanye ngaphezulu.
5. Bamba esi sikhundla ukuya kuthi ga kwimizuzu emi-5.

13. Isidumbu Pose

1. Lala ngomqolo iingalo ecaleni komzimba wakho, iintende zijongise phezulu, kwaye iinyawo zakho zibanzi kancinci kunesinqe sakho, iinzwane zakho zithe saa emacaleni.
2. Khulula umzimba wakho, kwaye uyeke nakuphi na ukuqina okanye uxinzelelo.
3. Vumela umzimba wakho ukuba uwele phantsi njengoko uphefumla nzulu.
4. Hlala kule ndawo imizuzu emi-5 okanye ngaphezulu.

Eyabantwana

14. Ukujika komqolo

1. Lala ngomqolo umlenze wakho wasekhohlo ugobile okanye wandisiwe.
2. Zoba idolo lasekunene ubheke esifubeni sakho.
3. Yandisa ingalo yakho yasekunene uye ecaleni uze ubeke isandla sakho sasekhohlo ngaphandle kwedolo lasekunene.
4. Gungqa ngobumnene uye kwicala lasekhohlo.
5. Bamba ukujija imizuzwana engama-30.
6. Phinda kwelinye icala.

15. Ukumatsha izangqa zengalo

1. Matshi endaweni kunye neengalo zakho zolulelwe emacaleni ukuphakama kwamagxa.
2. Biyela iingalo zakho phambili kalishumi ukuya kwelishumi.
3. Biyela iingalo zakho umva umva amaxesha ama-8 ukuya kwali-10.

16. Umzimba uyangcangcazela

1. Thambisa ngobunono ingalo yakho yasekunene, kunye neyasekhohlo, kunye neengalo zombini ngaxeshanye.
2. Emva koko, gungqisa umlenze wakho wasekunene, emva koko umlenze wasekhohlo.
3. Emva koko, vuthulula intloko yakho, isinqe sakho, nomzimba wakho uphela.
4. Xukuxa ilungu ngalinye lomzimba kangangemizuzwana eli-15.

Izibonelelo zokupholisa

Ukuziqhelanisa nokuzilolonga kuqala inkqubo yokubuyisela kwimeko yesiqhelo, kwandise ukuguquguquka, kwaye kukhuthaze ukuphumla.

• Ukuphola ngokuthe ngcembe kugcina igazi lakho lijikeleza kwaye kuthintela ukuba lingadibani kwimithambo yakho, enokubangela ukuba uzive unentloko okanye utyhafile.
• Ukupholisa phantsi kuvumela ubushushu bomzimba wakho, uxinzelelo lwegazi, kunye nenqanaba lentliziyo ukubuyela kumanqanaba aqhelekileyo.
• Ukolula izihlunu zakho ngelixa zishushu kunokunceda ukunciphisa i-lactic acid buildup, ukunciphisa ithuba lakho lokuqaqanjelwa yimisipha kunye nokuqina.
• Ukongeza, wolule iithambo zonxibelelwano ezijikeleze amalungu akho, wandise ukuhamba, kwaye uphucule uluhlu lokuhamba.

Zonke ezi zibonelelo zisebenza ukuphucula ukusebenza komzimba wakho kunye nokuguquguquka, kukuvumela ukuba uzive ungcono, wenze kwinqanaba eliphezulu, kwaye ube nethuba elincinci lokulimala.

Nini ukubona ipro

Cinga ngokufuna ukuqeqeshwa buqu ukuba ufuna uncedo ngokulungisa okanye ukuthatha ukusebenza kwakho kwinqanaba elilandelayo.

Ingcali yokuzivocavoca inokukunceda uhlakulele indlela oqhele ukuzipholisa ngayo ngokuxhomekeke kwiimfuno zakho. Banokuhlengahlengisa uhlobo lokuzilolonga olwenzayo ngokokulimala, iindawo ezixhalabisayo, okanye iinjongo ocinga ngazo.

Ingcali inokuqinisekisa ukuba wenza imithambo ngokuchanekileyo kwaye inike ingxelo ebalulekileyo ukuze uhlale ukhuselekile ngelixa ukwandisa amandla akho okusebenza.

Umgca wezantsi

Zibekele impumelelo ngokubeka ixesha bucala kancinci kancinci emva kokuzilolonga. Oku kunika umzimba wakho ithuba lokuba uphinde uchache, ulawule iinkqubo zomzimba wakho, kwaye kunceda ekukunciphiseni ubuyele kwinqanaba eliqhelekileyo lobomi bakho bemihla ngemihla.

Vumela amandla aneleyo ukugqibezela ukuphola kwakho ngaphandle kokuzityhalela ngaphaya kwemida yakho. Yiya kuphela kumda wakho kwaye ungaze utsiba okanye unyanzele indlela yakho nakwesiphi na isikhundla.

Ngeentsuku apho ungaziva usebenze ngakumbi okanye unamandla, ungatshintsha inxenye yomthambo wakho kwaye ujonge kokunye kokupholisa, ukuzilolonga ukuze uzuze ingqondo nomzimba wakho.