Matipi mashanu ekuvandudza yako kumhanya kuita

Kuti uvandudze kumhanya mashandiro, zvakakosha kupfeka mwenje, kugadzikana, kusanduka, shangu dzemhepo dzinoenderana nerudzi rwe nhanho, iyo inogona kuongororwa kana uchitenga shangu kuchitoro. Mukuwedzera, sneakers inofanira kuchinjwa gore roga roga kana ikashandiswa kanopfuura katatu pavhiki.

Mamwe matipi mashanu ekuvandudza mashandiro anoita anosanganisira:

1. Ronga kushanda: murairidzi wekusimbisa muviri anogona kumisikidza chirongwa chega nekupokana kwakasiyana, simba kana mateki ekumhanya mukumhanya zvinoenderana nezvinangwa, asi kune maapps efoni anogona kubatsira chero munhu anoda kutanga kumhanya mumugwagwa.
2. Kufema nemazvo: inhale kwematanho matatu uye exhale pamatanho maviri (3: 2 ratio). Izvi zvinobvumidza tsoka dzinochinjika kuti dzishandiswe panguva yekufema, kudzivirira njodzi yekukuvara. Uye zvakare, zvakakosha kushandisa kufema kwemudumbu, uko kunoshandisa diaphragm, panzvimbo yekufema pachipfuva, sezvo ichibvumira yakawanda okisijeni kutorwa;
3. Simbisa mhasuru dzemakumbo, dumbu uye musana: kuita mhasuru yekusimbisa maekisesaizi inobvumidza zvirinani kutora kwekukanganisa kwedanho rega, kuwedzera simba redanho rinotevera uye kudzivirira kukuvara;
4. Warm before pamberi peRace: tanga nekufamba, zvishoma nezvishoma uchiwedzera kumhanya. Izvi zvinowedzera tembiricha uye inovandudza musuru basa, kugadzirira muviri kumhanyi;
5. Gadzira chaiyo kudyisa. usati wadzidziswa, inisa makabhohaidhiretsi ekupa simba kumuviri, panguva yekudzidzira, kunwa mvura, zvinwiwa zveisotonic kana mvura yekokonati uye mushure mekudzidziswa, ingest mapuroteni ekusimudzira mhasuru kukura.

Imwe nzira yekuvandudza mashandiro emitambo ndeyekurega chero kukuvara kuchikura. Kunyangwe kurwadziwa kwemhasuru kunomuka mushure mekurovedza muviri kunofanirwa kurwirwa kudzikisa njodzi yekukonzeresa mapoinzi ayo anokonzeresa kurwadziwa nekusagadzikana, kukanganisa iko kunotevera kurovedza muviri.

Nzira huru yekurwisa post-Workout kurwadziwa ndeyekuita wega massage munzvimbo dzinorwadza zvikuru. Iwe unogona kushandisa maoko ako uye kunyangwe tenesi bhora, asi kune yakadzika massage, uye nekudaro inoshanda zvakanyanya, iwe unogona kushandisa iyo furo roller, inova yakaoma furo roller inoshandira kuzadza zvakadzama tsandanyama uye tendon, kunyanya mushure mekuremerwa Workout . Ona chaizvo kuti iyi furu roller ndeyei uye nhanho nhanho pamaitiro ekuishandisa kurwisa marwadzo anokonzerwa nebhendi iriotibial uye neshure.

Kuwedzera kune ese aya matipi, zvakakoshawo kuti usapute nekuti fodya inokanganisa kufemerwa kweoksijeni nealveoli, zvichideredza mashandiro ekumhanya.

Ona nzira yakakura yesotonic yakasikwa yakagadzirirwa nezvinhu zvaunazvo kumba uye zvinobatsira kuti unyorove uye uchengetedze mamiriro ekuramba uchimhanya muvhidhiyo: