Izeluleko ezifakwe kubantu baseMelika abaningi njengoba ikilasi lesikole samabanga aphansi kudala likhuthaza ukufudumala ngaphambi kokuzivocavoca nokupholisa ngemuva. Kepha empeleni, abantu abaningi - okubandakanya abasubathi abanohlonze ngisho nabaqeqeshi bomuntu siqu - balahla lezi zinto, ngokuvamile ngenxa yentshisekelo yesikhathi noma ukuphishekela ukuqina kokujima, kusho uJim White, umqeqeshi womuntu siqu, i-dietitian kanye nomnikazi weJim White Fitness & I-Nutrition Studios eVirginia Beach naseNorfolk, eVirginia. Uthi: “Abantu bamatasatasa, beqa ukushisa baphole.
Kodwa, ochwepheshe bayavuma ukuthi ukufudumala ngaphambi kokujima kuyisici esibalulekile sokuthola okuningi ngesikhathi sakho esilinganiselwe ejimini. “Abanye abantu bangakwazi ukuzifudumeza, ikakhulukazi lapho besebancane,” kusho uKirsten von Zychlin, udokotela womzimba nomqeqeshi wezokusubatha eJameson Crane Sports Medicine Institute e-Ohio State University Wexner Medical Center eColumbus. Kodwa njengoba sikhula, izicubu zethu nezinye izicubu ezithambile ziya ngokuya zishintshashintsha. Ngakho-ke i-warmup esebenzayo iyindlela enhle yokulungiselela imizimba yethu ukunyakaza nokunciphisa ingozi yokulimala. "
1. Yigcine imfushane futhi ilula.
"Ukufudumala okusebenzayo kufanele kube yimizuzu eyi-10 kuye kweyi-15 ubude futhi kungapheli imizuzu eyi-10 ngaphambi kokuqala umsebenzi wakho noma ukuzivocavoca," kusho u-von Zychlin. "Qala ngemisebenzi ehamba kancane futhi uthuthukele ezingeni eliphezulu, umnyakazo osheshayo noqhuma ngendlela efanele."
Uyanezela ukuthi uma ukuzivivinya kwakho kuwumdlalo, khona-ke “okuhlanganisa imisebenzi eqondene nezemidlalo ethile kuqala imigudu yemizwa kanye nokusebenza kwe-neuromuscular. Ngamanye amazwi, kuvusa izindlela zokukhumbula imisipha osuzithuthukise lapho uzilolongela umdlalo wakho.”
Isibonelo, uma wenza umsebenzi wokubhukuda, qala ngokuzungeza okumbalwa okulula komsebenzi wokubhoboza amasu noma ukubhukuda okunejubane elincane ukuze ufudumale imisipha yakho futhi ulungele isethi eyinhloko.
Uma uzogijima, qala ngokuhamba futhi kancane kancane ukhuphule ijubane ukuze ufudumale imilenze yakho futhi ukhuphule izinga lokushaya kwenhliziyo yakho kancane kancane. Uma udlala i-basketball nabanye abangani, sebenzisa ama-dribbling amancane ukuze igazi lakho lihambe ngaphambi komdlalo.
2. Yenza okuguquguqukayo - hhayi okumile - ukwelula.
Uma ubungena ejimini ye-White, cishe ubuzobona okungenani abantu abambalwa behamba bephakamise izingalo zabo njengoFrankenstein. Lokho kungenxa yokuthi benza i-warmup efanele ebizwa ngokuthi “Frankenstein,” lapho bekhahlela khona imilenze yabo ukuze bahlangabezane nezingalo zabo ngenkathi behamba. Uphinde atuse ukukhahlelwa kwezinqe, ukuzungeza izingalo nokunye ukunyakaza okwelula imisipha ngokuqhubekayo. Ofuna ukukugwema ngaphambi kokuzivocavoca: i-hamstring emile noma okunye ukunwebeka lapho imisipha yakho ibanda.
Ucwaningo lukhombisa ukuthi ukunyakaza okunjalo kunganciphisa amandla akho ekuzilolongeni uqobo, kusho uMoran.
U-Torres uyavuma ukuthi ukunwebeka okuguquguqukayo - noma ukwelula okususelwe ekunyakazeni - ngaphambi kokujima kuyindlela okufanele uhambe ngayo, "kodwa ukwelula okumile kufanele kulondolozelwe njalo ngemva kokujima kwakho. Ukuzelula okungaguquki ngaphambi kokujima kwakho lapho umzimba ubanda empeleni kwandisa amathuba okulimala,” futhi “kufakazelwe futhi kunciphisa amandla namandla alowo msipha.”
Ukwelula okuqinile yilokho abantu abaningi abacabanga ngakho njengendlela eyinhloko yokwelula. Izinto ezifana nokugoba ukuze uthinte izinzwane zakho nokubamba leyo ndawo imizuzwana engu-30 noma ukudonsa ingalo yakho esifubeni uze ufike lapho ongakwazi khona nokubamba leyo ndawo imizuzwana engu-30 ukuze welule i-triceps kuyizibonelo zokunwebeka okumile. Leli fomu lokwelula linendawo yalo futhi lingakhuphula ukuguquguquka lapho lenziwe ngendlela efanele, kodwa akuyona inketho efanele ekuqaleni kokujima, kusho ochwepheshe, ngoba ukubamba ukunwebeka okumile emisipha ebandayo kungaphakamisa ingozi yokulimala.
Njengoba u-von Zychlin ephawula, kungcono kakhulu ukulondoloza ukwelula okumile ngemuva kokujima lapho imisipha yakho ifudumele. Noma nini lapho wenza ukwelula okumile, u-von Zychlin wengeza ukuthi kufanele, "uqinisekise ukuthi udala ukushisa emzimbeni ngaphambi kokuzelula."
Ungakwenza lokho ngokuthi:
Ukuthatha uhambo olufushane.
Ukuqedela ukufudumala okusebenzayo.
Enza ojeke bokugxuma.
3. Kwenze kuhambisane nokuzivocavoca.
"I-warmup yangaphambi kokujima kufanele ihlanganise ukunyakaza okufana kakhulu nokujima kwangempela," kusho uTorres. Isibonelo, “uma ukujima kugxile emlenzeni futhi kuzoba nama-squats amaningi, ngeke ngibe neklayenti lami lelule imisipha noma ama-quads. I-warmup ingaba ama-squats. Besizokwenza ngokukhulu ukushuba noma ukunyakaza okuhlukahlukene kunalokho okudingwa ukujima kwangempela.”
Ukucabanga ngale ndlela yokufudumala ukuthi "ukwenza ukunyakaza kwangempela kwenza amalunga akho afudumale futhi igazi lingene emisipha yakho. Uma wenza lokhu usuvele wenza umsipha nezicubu zakho zivumelane” ngokunyakaza okuthile ozobe ukwenza engxenyeni enkulu yokujima.
Ngendlela efanayo, u-Moran uthi uma ulungiselela i-cardio, hlose ukukhulisa ukuphefumula kwakho kanye nokushaya kwenhliziyo kancane ukuze uvimbele ukukhathala kusenesikhathi kakhulu ekuzilolongeni. Ukusuka kuqanda uye ku-100 kungafana nokugxuma uphume embhedeni ekuseni ungakahlali, uqhaqhazele bese welula kuqala. Uthi: “Kulungiselela imizimba yethu ukuba isebenze esigabeni esihlukile.
Uma ulungiselela ukujima kokuphakamisa izinsimbi, ngakolunye uhlangothi, kubaluleke kakhulu ukuzijwayeza ukunyakaza kwakho ngaphandle kwezisindo noma izisindo ezilula ukuze uhlole ukuthi amalunga akho asebenza kanjani ngalolo suku futhi uzilolonge uhla lwakho lokunyakaza. Ngamanye amazwi, awufuni ukufunda ukuthi une-kink edolweni lakho noma isimo sakho asizinzile uma unamakhilogremu angu-100 emhlane wakho. “Uma okuthile kubuhlungu,” kusho uMoran, “ungakwenzi kuze kube yilapho ubonana nodokotela wakho womzimba.”
Ezemidlalo zeqembu noma okunye ukukhuthala, ngakolunye uhlangothi, ziboleka kuma-warmups afana nokuzivocavoca kwejubane ukuze wenze kusebenze isistimu yakho ye-neuromuscular futhi uhlole ukushesha kwakho ngalolo suku.
Ngaphambi kokuzivocavoca kwebhayisikili, isibonelo, uWinsberg uthanda ukwenza "izitebhisi" - kuqala ukwakha bese wehlisa ukumelana, bese esheshisa futhi ehlise ijubane futhi ekugcineni andise futhi anciphise kokubili amandla kanye ne-cadence. Uthi: “Ngithola kuwuphawu oluhle ngempela lokukhathala. “Uma kungekho ukushesha lapho, cishe akulona usuku lokwenza umsebenzi onzima ngempela.”
4. Hamba ngezinhlangothi ezintathu.
Ngaphezu kokwenza ama-warmups aqondene nokujima azokulungiselela umsebenzi othile, u-von Zychlin uthi kubalulekile futhi ukufaka ukunyakaza ezindizeni eziningi. “Ungamane wenze izivivinyo ngqo phambi kwakho. Futhi hlehla, ubheke eceleni futhi ufake amaphethini okunyakaza okuzungezayo njengoba kufanele.”
Unezela ukuthi amapulangwe noma ezinye izivivinyo ezifanelekile “ziyindawo enhle yokuqala ukufudumala kwakho,” njengoba lokhu kuhileleka futhi kuvusa wonke umzimba. Uncoma ukuthi bese udlulela ekuzilolongeni okunamandla okunwebeka okufana nalokhu:
Amaphaphu.
Amaphaphu asemaceleni.
Ukunwebeka kwe-hamstring.
UShin uyabamba.
Ungabe usushintshela ekunyakazeni okuhamba ngokushesha okufana nalokhu:
Amadolo aphakeme.
Abakhahlela izinqe.
Ukushova eceleni.
“Uma ungakwazi ukwenza umnyakazo osheshayo, ungadangali,” kuphawula u-von Zychlin. "Usengathola ukufudumala okufanele ngaphandle kwale misebenzi yomthelela."
5. Lungisa ingqondo yakho.
Uma kungekho okunye, ukufudumala ngokwengqondo kuhle ekusebenzeni kwakho okuzayo ngokomzimba. Ucwaningo oluningi lwezemidlalo lwe-psychology lubonisa ukuthi ukubona ngeso lengqondo ukuthi uzophumelela kanjani enkundleni noma enkundleni kungathuthukisa kakhulu ukusebenza.
“Kuyasiza ukuqonda ukuthi yiziphi izinjongo zokujima kwakho ngaphambi kokuthi ungene kukho,” kusho uWinsberg, ophinde asebenze njengesikhulu sezokwelapha kwa-Brightside, insizakalo yezempilo yengqondo ngocingo. Uncoma ukuthi ucabange ngalokho ozokusho kuwena uma uzizwa ufuna ukuyeka noma ubhekane nanoma iyiphi enye inselele phakathi nokujima. Uthi: “Imicabango yethu ikhiqiza imizwa yethu.”
Isikhathi sokuthumela: May-13-2022