Cooling phansi ngemva kokuzivivinya: usiqedela kanjani zemidlalo

Ukuvivinya umzimba - kuba ingxenye ebaluleke kakhulu yobufakazi indlela yokuphila enempilo. Bangasiza ukugcina isisindo emzimbeni ngaphansi kolawulo, ukunciphisa ingozi yezifo ezifana noshukela, isifo senhliziyo kanye nabanye abaningi. Nokho, ukuze sifinyelele umgomo - ukuze abe sibalo amahle ukwenzela ukungena okuncane kakhulu - kubalulekile hhayi ubuningi kodwa ikhwalithi yokubandula. Abantu abaningi ukhohlwe omunye izingxenye ebaluleke kakhulu-ke, okuthiwa kwezihibe. Ngemva Amazing, udinga ukwenza umzimba ezisiza umzimba ukuqala indlela yokutakula.

Yini okudingeka uyenze ngokushesha ngemva Amazing?

Okufanele ukwenze ngemuva Amazing kwasekuqaleni? Ngamagama alula, udinga kudambe. Ukuze wenze lokhu, ungenza uchungechunge umzimba ukukhanya ukuthi kuthathe imizuzu engaphansi kuka-10 ngesikhathi. Ukuhamba ku -treadmill imizuzu emihlanu kuyindlela enhle futhi kulula kuphole ngemva ukuzivocavoca. Cooling phansi ngemva kokuzivivinya kuyasiza kulesetayelekile kwenhliziyo ivumela imisipha ukuba zilulame ngokushesha, okwenza ukuba azuze ngokugcwele kusukela umzamo.

Ngenxa "kuphole" ngemva Amazing?

Ukuze umphumela yemidlalo esiphezulu, kubalulekile ukuba bakwazi ukuqedela Amazing kahle. Kwenzekani ngemva kokuzivivinya nje kubalulekile njengoba ibona okwakwenzeka ngesikhathi ukubulawa kwabo.

• gibela Excellent emva Amazing - kungcono cardio.
• Welulekela izicubu ephumula kusiza zihambisane kwegazi igazi emalungeni futhi kunomthelela ukususwa umzimba yingozi ubuthi, ngaleyo ndlela kuncishiswe ubuhlungu bemisipha ngemva kokuzivivinya.
• Gwema amanzi emzimbeni. Phakathi umsebenzi, umzimba ulahlekelwa okuningi uketshezi okumele njalo agcwaliswa. Amanzi kusiza ekwehliseni imisipha soreness futhi kwandisa amandla abo futhi nakalula. Kunconywa ukuba baphuze 2-3 izibuko amahora amabili kuqale amakilasi. Ngaphezu kwalokho, kufanele uphuze okungenani 1.5 amalitha emini ukugwema ukuphelelwa amanzi emzimbeni.

• A ukuqabuleka kancane. Nutrition ingenye amaphuzu abaluleke kakhulu ngemva Amazing. Kuyadingeka ukuba ubuyisele imisipha ezilimele futhi ukwandisa ukhathale, futhi kumele kwenziwe ngokushesha. Kunconywa ukuba ukudlele ngaphakathi imizuzu 90 ngemva kokuzivivinya, kodwa ngokushesha ngcono. Kufanele bakhethe ukudla nge-carbohydrate ayinkimbinkimbi kanye okusezingeni eliphezulu amaprotheni, ezifana amaprotheni amaprotheni Shake.
• Umlayezo. Kukholakala ukuthi le emnandi kuzo zonke izinzwa inqubo ngemuva ukuzivoxavoxa kucindezela angenza izimanga. Massage kusiza ukusheshisa yokutakula futhi kunciphisa ukuvuvukala kanye muscle umonakalo.

Kahle uyoqedela ukuqeqeshwa - ke kuyimfuneko

Esinye sezizathu esenza kwezihibe emva ukuqeqeshwa amandla kuyadingeka, ngenxa yokuthi indlela imisipha, inhliziyo kanye emithanjeni aphendule ukuzivocavoca. Uma ukuzivocavoca, inhliziyo yakho ishaya ngamandla usheshisa ukuletha igazi oxygen imisipha abazikhandlayo emilenzeni futhi izingalo. Uma lapho kukhishwa i stop ngokuzumayo, ishayela iqala ukuna.
Lokhu kungase kuhambisane isiyezi, isicanucanu noma lightheadedness. Lesi simo kuyinto ejwayelekile Wabasaqalayo, okuhle abathanda, futhi bodybuilders okhokhelwayo. Uma ukuma okulungile, angithi ngokushesha ngemuva amandla futhi cardio kuwa on ingubo noma ahlale phansi esihlalweni.

Futhi uma ungenawo Hitch?

Ukuqeqeshwa - kuyinto ukucindezeleka enamandla kwemisipha umzimba wonke, okwathi ngemva kwalokho okudingeke ukuba alulame. I stop okungazelelwe lokuzivivinya kungaholela ukusinda, isiyezi, kungenzeka iconsi elibukhali blood pressure. Ingabe gibela akufanele basheshe. Uma cardio, kufanele kancane kancane ijubane ijubane uhambe imizuzu emithathu kuya kwemihlanu (noma ngaphezulu, uma kwakungumsebenzi onzima kakhulu). ekupheleni ezinhle Amazing - onamandla ngilulekela (ukuhamba, umsebenzi noma ezinye zibhekise kusukela yoga).

Kungani gibela?

Bophela abakwazi ukugwema ukulimala noma kakhulu ekunciphiseni izinhlungu bemisipha, kodvwa lisiniketa ticondziso umzimba ithuba kancane kancane ukubuyela kuhulumeni evamile ngaye. Ukuze wenze lokhu, kancane kancane ukunciphisa ukushuba Amazing yakho futhi wenze ezinye umzimba ezilula imizuzu 5-7. Kungakhathaliseki ukuthi singakanani isikhathi kuthatha umkhuba, kufanele ungalahlekelwa ezindabeni ezibalulekile njengoba gaphambi futhi kudambe. Just a imizuzu embalwa ukusiza ekwakheni imisipha futhi ukwandisa ngokushesha nakalula.

Cooling phansi ngemva kokuzivivinya: Ukuzivocavoca

1. Ukuhamba. Omunye yokugcina ukuqeqeshwa umsebenzi kuyinto ukuhamba ezivamile ku-treadmill noma kuyo leyo ndawo.
2. Welulekela imilenze. Ukusebenzisa zakudala is ngilulekela ethangeni anterior ngu eguqa ngamadolo futhi ukuthunjwa ngemuva unyawo. Ukudonsa hamstrings, udinga ukubeka isithende zakho phansi isinyathelo ngaphambi ngokwayo, unyawo ngesikhathi esifanayo ngqo, amasokisi yakhishwa, eguqa, ukuzama zithinta ezandleni izinzwane.
3. Welulekela esifubeni. Omunye umsebenzi ethandwa kakhulu iyona okulandelayo: concatenate iminwe e lock emva kwakhe, eqondisa izandla zakhe futhi likhiphe ngesikhathi uphahla. Le nqubo liphumelele ngilulekela izicubu esifubeni.
4. Cooling phansi ngemva kokuzivivinya sihlanganisa eminye umzimba esisuka yezandla. Ngokwesibonelo, lift, agobe ke endololwaneni, thatha ngangokunokwenzeka emuva ukusiza nge Ngakolunye uhlangothi. Omunye umsebenzi nayo esisuka ngo isahoxisa ingalo izimisele endololwaneni ehlombe okuphambene.
5. Inani elula. Lokhu kuhlanganisa kwezimo ezihlukahlukene ethandwa we-yoga njengendlela "inja isifonyo phansi", "ikati" noma ibhande abavamile.
6. Yokweqa kusayithi futhi ikhambi elihle kakhulu gibela ngempumelelo.
7. Ukubhukuda. Uma ungaya kobhukuda ngemva kwesikole, kufanele ulisebenzise. Phakathi nohambo lwabo lwasolwandle zisetshenziswa cishe yonke imisipha efanayo uma uhamba noma jumping.
8. Ukudansa ngendlela ehlukile kungenziwa ngokuthi umzimba enhle. Lokhu kungaba indlela enhle kakhulu uqedela ukuqeqeshwa amandla. Plus, kufanele kube mnandi futhi ewusizo hhayi kuphela ngokomzimba kodwa futhi wokuqhuba ngokomzwelo.

Proper gibela usizo ekunciphiseni ubuhlungu bemisipha

Ubuhlungu bemisipha ngemva kokuzivivinya zingenziwa kungabi nzima ngokweqile lapho umzimba benziwa kahle, futhi kwakukhona efanele gaphambi futhi kudambe ngaphambi nangemva umsebenzi. Ngezinye izikhathi ubuhlungu yakhe sinamandla kakhulu kangangokuba kunzima ukuya izitebhisi ngosuku olulandelayo. Lokhu ubuhlungu kubangelwa izinto eziningi. Okokuqala, ngesikhathi umsebenzi zenzeka izinyembezi encane e kwezintambo zesivikelo sesifuba kwemisipha. Lezi microtrauma imbangela izicubu edema, okuyinto yena, ubeka ingcindezi phezu eziyimpumelelo nerve futhi imiphumela ubuhlungu.

Okwesibili, uma usebenzisa inhliziyo uqala imisipha kanzima kokuphakelwa kwegazi. Lapho-ke ematisa imisipha nge mpilo nezakhi ebuyiselwa emuva enhliziyweni. Nokho, lapho umsebenzi wayeka ke ibutho odlulela igazi emuva sokuhudula izinyawo lesi. Ngaleso sikhathi imisipha uhlala leyavela ngesimo acidosis acid, nakho kubangela ukuvuvukala kanye nobuhlungu. gibela Proper kunomthelela nokugcina ijubane igazi afundwa, nakho kuyasiza ekuvimbeleni ukufingqa yayo futhi kususa ubuthi imisipha.

Umkhuba wokubhema kubaluleke kakhulu

Cooling phansi ngemva kokuzivivinya - kuba umkhuba kubaluleke kakhulu ukuthi ngokuvamile dengwane, kodwa kwanhlanga zimuka nomoya. Amaminithi lokuqala ngemva kokuzivivinya ibalulekile. Ukuze uthole okuhle kwe-ukufaneleka, udinga ukuba uzinikele ngokucacile futhi aphoqelele zonke izincomo ezaziwayo. Ngokwesibonelo, ngemuva ukugijima ezijulile noma amandla obonisa gibela ezinhle kulula ukugijima noma ukuhamba for 5-10 imizuzu. Okwalandela 5-10 imizuzu kukhona umfutho ongaphakeme ukungezwani static.

Ngemva kwalokho, kubalulekile ukuba enze izinto eziwuketshezi lost aphuze 1-2 izingilazi zamanzi. Khona ihora kufanele nakanjani udle okuthile okuwusizo futhi kulula ukugaya, ezifana emahhabhula, emabhanana noma isiphuzo izinga amaprotheni. Imisipha kudingeka amaprotheni ukutakula nokukhula, futhi le njongo futhi badinga carbohydrate ubuyise glycogen ezitolo. imenyu yesempula Ukukhetha emva ukuqeqeshwa:

1. Cottage shizi abhanqiwe ngezithelo.
2. Apple nge iphinathibhatha spoon.
3. 12 banana encane nati alimondi eluhlaza unsalted.
4. yogurt ngesiGreki.
5. Whey amaprotheni Shake.
6. Amaphrotheni omelet.