Iingcebiso ezenzelwe uninzi lwabantu baseMelika ukusukela oko iklasi yejim yesikolo samabanga aphantsi kudala ikhuthaza ukuhlala ushushu ngaphambi kokuba wenze umthambo kunye nokupholisa emva. Kodwa eneneni, abantu abaninzi - kubandakanywa iimbaleki ezinzulu kunye nabanye abaqeqeshi bomntu - bayeka ezi zinto, rhoqo benomdla wexesha okanye ukufuna ukuqina kokuzilolonga, utshilo uJim White, umqeqeshi wobuqu, isazi sokutya kunye nomnini kaJim White Fitness & Izitudiyo zeSondlo eVirginia Beach naseNorfolk, eVirginia. Uthi: “Abantu baxakekile, batsiba ukufudumala baze baphole.
Kodwa, iingcali ziyavuma ukuba ukufudumala ngaphambi kokuzilolonga licandelo eliphambili ekufumaneni okuninzi kwixesha lakho elilinganiselweyo kwindawo yokuzivocavoca. "Abanye abantu banokuhamba ngokungazifudumezi, ngakumbi xa bebancinci," utshilo uKirsten von Zychlin, ugqirha womzimba kunye nomqeqeshi wezemidlalo kunye neJameson Crane Sports Medicine Institute kwi-Ohio State University Wexner Medical Centre eColumbus. Kodwa njengoko sikhula, izihlunu zethu nezinye izihlunu ezithambileyo ziye ziyeke ukuba bhetyebhetye. Ngoko i-warmup esebenzayo yindlela efanelekileyo yokulungiselela imizimba yethu ukuhamba kunye nokunciphisa umngcipheko wokulimala. "
1. Yigcine imfutshane kwaye ilula.
"Ukufudumala okusebenzayo kufuneka kube yi-10 ukuya kwimizuzu ye-15 ubude kwaye kugqitywe ngaphezu kwemizuzu eyi-10 ngaphambi kokuba uqale umsebenzi wakho okanye umthambo," kusho u-von Zychlin. "Qala ngemisebenzi ecothayo kwaye uqhubele phambili ukuya kwinqanaba eliphezulu, elikhawulezayo kunye neentshukumo eziqhumayo njengoko kufanelekile."
Wongeza ngelithi, ukuba umthambo wakho ngumdlalo, ngoko “kubandakanya imisebenzi ejongene nezemidlalo eyona nto iphambili kwiindlela zemithambo-luvo kunye nokuvula i-neuromuscular. Ngamanye amazwi, ivuselela iindlela zokukhumbula izihlunu oye waziqhelanisa nomdlalo wakho.”
Umzekelo, ukuba wenza umthambo wokuqubha, qalisa ngeendlela ezimbalwa ezilula zokuqhuba umsebenzi okanye ukuqubha okucothayo ukuze ufudumeze izihlunu zakho kwaye ulungele iseti ephambili.
Ukuba uya kubaleka, qalisa ngokuhamba kwaye ngokuthe ngcembe wandise isantya sokufudumala imilenze yakho kwaye ngokukhawuleza uphakamise izinga lentliziyo yakho. Ukuba udlala ibhola yomnyazi kunye nabanye abahlobo bakho, sebenzisa i-dribbling drill elula ukuze igazi lakho lihambe phambi komdlalo.
2. Yenza i-dynamic - hayi i-static - yolula.
Ukuba ubuhamba kwijim ye-White, uya kubona ubuncinci abantu abambalwa behamba bephethe iingalo zabo njengoFrankenstein. Kungenxa yokuba benza i-warmup ngokufanelekileyo ebizwa ngokuba yi "Frankenstein," apho bakhaba imilenze yabo ukuze bahlangane neengalo zabo ngelixa behamba. Ukwacebisa ukukhatywa kweempundu, ukujikeleza kwengalo kunye nezinye iintshukumo ezolula izihlunu ngokusebenzayo. Yintoni ofuna ukuyiphepha ngaphambi kokuba usebenze: i-static hamstring okanye enye i-stretch xa imisipha yakho ibanda.
Uphando lubonisa ukuba iintshukumo ezinjalo zinokuwanciphisa amandla akho xa uzilolonga ngokwawo, utshilo uMoran.
UTorres uyavuma ukuba ukolula okuguquguqukayo - okanye ukolula okusekwe kwintshukumo - phambi kokuba i-workout ibe yindlela yokuhamba, "kodwa ukolula okumileyo kufuneka kuhlale kugcinwe emva kokusebenza kwakho. Ukuzolula ngokungaguquguqukiyo ngaphambi kokuzilolonga xa umzimba ubanda ngokwenene kwandisa amathuba okwenzakala, "kwaye "kungqinwe ukuba kuncitshiswe amandla kunye namandla aphuma kweso sihlunu."
Ukolula okumileyo yinto abantu abaninzi abacinga ngayo njengendlela ephambili yokwelula. Izinto ezifana nokugoba ukuze uchukumise iinzwane zakho kwaye ubambe eso sikhundla imizuzwana engama-30 okanye utsale ingalo yakho esifubeni kangangoko unako kwaye ubambe eso sithuba imizuzwana engama-30 ukolula i-triceps yimizekelo yoluleko olumileyo. Olu hlobo lokwelula lunendawo yalo kwaye lunokwandisa ukuguquguquka xa lwenziwe ngokuchanekileyo, kodwa alukho ukhetho olufanelekileyo ekuqaleni kokusebenza, iingcali zithi, kuba ukubamba i-static stretch on cold muscle kunokunyusa umngcipheko wokulimala.
Njengoko u-von Zychlin ephawula, kungcono ukugcina ukolula okumileyo emva kokuzilolonga xa imisipha yakho ishushu. Nanini na usenza ukolula okumileyo, u-von Zychlin wongeza ukuba kufuneka, "uqinisekise ukudala ubushushu emzimbeni ngaphambi kokuba uzolule."
Ungakwenza oko ngokuthi:
Ukuthatha uhambo olufutshane.
Ukugqibezela ukufudumala okusebenzayo.
Ukwenza iijekhi zokutsiba.
3. Yenze isebenze ngokuthe ngqo.
"I-warmup yangaphambi kokuzilolonga kufuneka ibandakanye iintshukumo eziphantse zifane nokuzilolonga," utshilo uTorres. Umzekelo, "ukuba umthambo ugxile emlenzeni kwaye uya kuba nee-squats ezininzi, andinakuba nomxhasi wam wolulele i-hamstrings okanye i-quads. I-warmup iya kuba yi-squats. Besiya kuzenza ngamandla amancinci okanye kuluhlu lwentshukumo kunendlela yokuzivocavoca efunekayo. ”
Ukuqiqa emva kwale ndlela yokufudumala kukuba "ukwenza intshukumo yokwenyani kwenza ukuba amalungu akho afudumale kunye negazi kwimisipha yakho. Xa usenza oku, sele usenza isihlunu sakho kunye nezicubu zikwazi ukunwenwa” ngeentshukumo ezithile oya kuzenza kwinxalenye ephambili yokuzilolonga.
Ngomqondiso ofanayo, uMoran uthi ukuba ulungiselela i-cardio, jolise ekunyuseni ukuphefumla kwakho kunye nesantya sentliziyo ngokukhawuleza ukunqanda ukudinwa kwangethuba kwimithambo ngokwayo. Ukusuka kwi-zero ukuya kwi-100 kuya kufana nokutsiba ebhedini kusasa ungahlali phantsi, uvuthulule i-grogginess kwaye uzolule kuqala. Uthi: “Kulungisa imizimba yethu ukuze ikwazi ukwenza umsebenzi owahlukileyo.
Ukuba ulungiselela i-weightlifting workout, kwelinye icala, kubaluleke kakhulu ukuziqhelanisa neentshukumo zakho ngaphandle kweentsimbi okanye iintsimbi ezilula ukuvavanya ukuqhuba ukuba amalungu akho asebenza njani ngaloo mini kwaye uziqhelanise noluhlu lwakho lwentshukumo. Ngamanye amazwi, awufuni ukufunda ukuba une-kink edolweni okanye isimo sakho asizinzanga xa une-100 pounds kumqolo wakho. UMoran uthi: “Ukuba kukho into ebuhlungu, musa ukuyenza de uye kugqirha wakho womzimba.”
Imidlalo yeqela okanye enye i-agility workouts, okwangoku, iboleka kwii-warmups ezinje ngesantya sokuzivocavoca ukuze uvule inkqubo yakho ye-neuromuscular kwaye uvavanye ukukhawuleza kwakho ngaloo mini.
Ngaphambi kokuhamba ngebhayisikili, umzekelo, uWinsberg uthanda ukwenza "iileli" - okokuqala ukwakha kunye nokunciphisa ukuchasana, emva koko ukukhawuleza kunye nokucotha kwaye ekugqibeleni ukwandisa kunye nokunciphisa amandla kunye ne-cadence. Uthi: “Ndifumanisa ukuba luphawu oluhle lokudinwa. Ukuba akukho kukhawuleza apho, mhlawumbi ayilosuku lokwenza umthambo onzima ngokwenene.
4. Hambisa kwimilinganiselo emithathu.
Ukongeza ekwenzeni ukufudumala okuthe ngqo kokuzilolonga okuya kukulungiselela umsebenzi othile, u-von Zychlin uthi kukwabalulekile ukubandakanya intshukumo kwiinqwelomoya ezininzi. “Musa ukwenza imithambo ngqo phambi kwakho. Ubuye umva, ecaleni kwaye ubandakanye iipateni zentshukumo ejikelezayo njengoko kufanelekile. ”
Wongeza ukuba iiplanga okanye ezinye iindlela zokuzilolonga ezifanelekileyo “ziyindawo entle yokuqala ukufudumala kwakho,” njengoko ezi zibandakanya kwaye zivusa umzimba wonke. Ucebisa ukuba uye kwimithambo eyolula ngakumbi efana nale:
Imiphunga.
Imiphunga esecaleni.
Ukuhambisa i-hamstring yolula.
Shin uyabamba.
Emva koko ungatshintshela kwiintshukumo ezikhawulezayo ezifana nezi:
Amadolo aphezulu.
Abakhabi ngeempundu.
Ukutshixa ecaleni.
"Ukuba awukwazi ukwenza iintshukumo ezikhawulezayo, ungatyhafi," utshilo u-von Zychlin. "Usenokufumana i-warmup efanelekileyo ngaphandle kwale misebenzi inefuthe."
5. Lungisa ingqondo yakho.
Ukuba akukho nto yimbi, ukufudumala ngengqondo kulungile kumsebenzi wakho wexesha elizayo ngokwasemzimbeni. Uninzi lophando lwezengqondo lwezemidlalo lubonisa ukuba ukujonga indlela oza kuphumelela ngayo enkundleni okanye ebaleni kunokuphucula kakhulu ukusebenza.
“Kuluncedo ukuqonda ukuba zeziphi iinjongo zokuzilolonga ngaphambi kokuba ungene kulo,” utshilo uWinsberg, okwasebenza njengegosa eliyintloko lezonyango laseBrightside, inkonzo yezempilo yengqondo. Ucebisa ukuba ucinge ngento oza kuyithetha kuwe xa uziva ufuna ukuyeka okanye ujongana nawo nawuphi na umngeni ngexesha lokuzilolonga. Uthi: “Iingcinga zethu zivelisa iimvakalelo zethu.”
Ixesha lokuposa: May-13-2022