Nei Uchifanira Kusatombo Pfuura Yako Yepost-Workout Yakanakira-Kuderera

Zvemukati

• Zvakanakira Workout Cool-Downs
• Iyo inodzora yako yekumashure-yekurovedza ropa kuyerera.
• Inodzikamisa kurova kwemoyo wako zvakachengeteka.
• Inodzivirira kukuvara.
• Zvinowedzera kushanduka kwako.
• Kutonhodza-Kudzika Maekisesaizi ekuwedzera kune Yako Yemashure-Workout Routine
• Ongororo ye

Imwe yemakuru mhosva yekurega kuita yako yekurovedza muviri? Kusina nguva yakakwana. Izvo hazvingoshanduri chete kumakosi akapotsa uye zvikamu zvekudzidzisa, asi zvinowanzoreva kuti kana iwe ita kukwanisa kuenda kunzvimbo yekurovedza muviri, unonyanya kuda kucheka makona (senge reps, seti, anotambanudza, kudziya-kumusoro, uye cooldown) kuchengetedza imwe nguva yakakosha.

Asi kana zvasvika kune yako post-Workout inotonhorera-pasi kurovedza muviri, urikunyatso kuitisa muviri wako nekuzvipfuura. Kuuya pasi kubva, toti, kumhanya kana dunhu reTabata nekudzikamisa kufamba kwako uye zvishoma nezvishoma kudzikisa kurova kwemoyo wako kunogona kukubatsira kuti upore zvirinyore, uye nekuwedzera hutano hwemwoyo nekufamba kwenguva, sekutsvaga kwakaburitswa mu Chinyorwa cheExercise Physiology Online.

Zvakanakira Workout Cool-Downs

Verenga pamusoro kuti udzidze nezve zvimwe zvikonzero zvishoma nei usingafanire kusvetuka yako post-Workout inotonhorera-pasi.

Iyo inodzora yako yekumashure-yekurovedza ropa kuyerera.

Kuita maekisesaizi kunobatsira kuti ropa rako riyerere, saka kumira kamwe kamwe kunogona kuita kuti BP yako iderere nekukurumidza. Kana BP ikadonha nekukurumidza, zvinogona kukuita kuti unzwe kurerukirwa, ndosaka Heather Henri, MD, mumwe purofesa wezvekurapa kuStanford University, achikurudzira kupora pasi kwemaminitsi matanhatu mushure mekunge wapedza kuita Workout. Kufenda zvakare kune njodzi, nekuti izvi zvinokanganisa kuyerera kweropa zvinogona kukonzera ropa kuti ripinde mukati memagumo ako ezasi, izvo zvinononoka kudzoka kwaro pamoyo nepfungwa, sekutsvaga kwakaitwa neAmerican Council paKurovedza muviri. Kutonhodza-pasi maekisesaizi zvakare kunoderedza kuwanda kwelactic acid. Uchishandisa zvinoshanda kupora (heano mamwe anoshanda ekudzosa ekurovedza emuenzaniso) kudzora zvishoma nezvishoma kushanda, unogona kunyatso kuwedzera simba uye kutsungirira panguva yako inotevera kutenderera, futi. Ichi ndicho chikonzero nei usingafanire kuzorora zvachose pakati pemaseti panguva yako yekurovedza muviri.

Inodzikamisa kurova kwemoyo wako zvakachengeteka.

Tembiricha yemukati memuviri wako inokwira panguva yekurovedza muviri, zvinoreva kuti tsinga dzako dzeropa dzakatambanudzwa uye moyo wako uri kurova nekukurumidza kupfuura zvakajairika. Izvo zvakakosha kuti zvishoma nezvishoma, uye zvakachengeteka kudzosa moyo wako kurovera pasi pasi mushure mekurovedza muviri, anodaro Dr. Henri. Kusvetuka iyo inotonhorera-pasi uye kudonhedza kurova kwemoyo kamwe kamwe kunogona kuisa kunetseka kwakanyanya pamoyo wako, sekutsvagurudza kwakaburitswa mumagazini Miganhu yeMedical uye Biological Injiniya. Edza kudzora kufamba kwako kubva, semuenzaniso, kumhanya kwekumhanyisa cardio kuyerera kune inononoka, kumhanyira kufamba, kana kurovedza muviri plyometric kune kufamba nemakumbo ese pasi, anodaro Deborah Yates, akasimbiswa boka rekusimbisa muviri director iyo Bay Club muSilicon Valley.

Inodzivirira kukuvara.

Kupinza inotonhorera-pasi kurovedza uye kutambanudza mushure mekudzidzira kwako kunogona kubatsira kudzivirira kukuvara, uye izvo zvinoenda kune akasimba rookies nevatambi vane ruzivo zvakafanana. Kupwanya, kushushikana, uye misodzi muzasi kwezasi, hudyu kushanduka, mabvi, hamstrings, uye quadriceps ndomamwe ekukuvara kwakanyanya, anodaro Yates. Saka, iwe unozoda kutarisa pakurebesa tsandanyama fiber dzako, dzanga dziri pasi pekunetsekana panguva yako yekurovedza muviri, kuti uwane yako yakazara huwandu hwekufamba.

"Mabasa akaita sekutambanudza, kuputira furo uye kurovedza muviri zvishandiso zvakanaka zvekudzora kukuvara," anodaro murairidzi wega akasimbiswa, murairidzi wezvokudya, uye mutambi weIsopure Briana Bernard. (PS Verenga nyaya inoshamisa yaBernard nezve maratidziro aakaita makirogiramu makumi mapfumbamwe nemashanu uye akawana hutsva hutsva pakusimba uye nehupenyu kuburikidza nekusimudza simba.)

Zvinowedzera kushanduka kwako.

Iyo yakanakisa nguva yekushanda pane yako kuchinjika ndeye apo muviri wako unodziya zvizere uye uri kutyora ziya. Asi pachinzvimbo chekusvetuka kubva kune yekutsika-tsika uye kuenda yakanangana nekugunzva zvigunwe, nyanzvi dzinopa zano kutanga watanga kuita zvine simba. Izvi zvinogona kuderedza njodzi yako yekukuvara, kubvisa marwadzo ekudzokera shure, uye kugadzirisa mumhanyi, akadaro Tanja Djelevic, Crunch fitness trainer, mu "6 Active Stretches You Should Being." Kutora nguva yerudzi urwu rwekutonhorera-pasi kunogona kuwedzera kuchinjika kwako uye kufamba-famba nekufamba kwenguva, iyo inofungidzirwa kubatsira kudzivirira tsandanyama misodzi, kurwadziwa shure, uye majoini nyaya. (Ndichiri kushamisika kuti chii chakakosha, kufamba kana kushanduka? Tsvaga. Mhinduro yacho inogona kukushamisa.)

Kutonhodza-Kudzika Maekisesaizi ekuwedzera kune Yako Yemashure-Workout Routine

"Kudzikama-kudzikama kwakakosha mushure mekudzidzira kwesimba kana kurovedza muviri," anodaro Bernard. Pano, iye anogovera ake mashanu aanofarira anotonhorera-pasi maekisesaizi uye anotambanudza ayo anoshanda kune chero rudzi rwekudzidzira. Anokurudzira kuita mafambiro aya nekukurumidza uchitevedza Workout yako apo mhasuru dzako dzichiri kudziya. Chaunongoda madziro, furo roller, uye bhora diki.

Upper-Kuzasi Kumashure Foam Rolling:

A. Kurara pasi wakatarisa mudenga, isa roller pasi pezasi kwako kumashure. Isa maoko kumashure kwemusoro; magokora kunze zvakafara.
B. Famba tsoka mberi sezvo furo rinotenderera kuburikidza nepakati nepakati-kumashure, kumusoro-kumashure, ipapo mapendekete; kumira pamisungo yako yemusungo (mhasuru dziri mukati memafudzi ako kubva pasi pemutsipa wako, kuburikidza nekumusoro kumashure). Enda zvishoma.
C. Famba tsoka uchidzokera kumashure, uchimonera furu roller kudzoka kunzvimbo yekutanga.
D. Dzokorora kakawanda sezvazvinodiwa

Mhuru uye Hamstring Wall Stretch:

A. Mira wakatarisana nemadziro. Anchor kurudyi chitsitsinho pasi uye isa kurudyi zvigunwe pamadziro, uchichengeta kuruboshwe zvakatsetseka pasi.
B. Uine gumbo rerudyi rakatwasuka, tarira kumberi mumadziro kuti unzwe kutambanudzwa kubva kune yako hamstring, kuburikidza nemhuru, kune chitsitsinho chako. Bata pano kwemasekonzi makumi maviri.
C. Dzokorora kune rumwe rutivi.

Quad Stretch:

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Benda ibvi rekurudyi, wodzokera kumashure neruoko rwerudyi kuti ubate pamusoro petsoka yekurudyi.
B. Dhonza chitsitsinho kurudyi kurudyi, uchichengeta pelvis yakasungwa uye glutes yakabatanidzwa kudzivirira kukwikwidza kwepasi rako kumashure. Bata kwemasekondi makumi maviri.
C. Dzokorora parutivi rwunopokana.

Chest-Kuvhura Wall Stretch:

A. Mira wakatarisana nemadziro, zvirinani kukona. Isa iyo yese yemukati yeruoko rwako rwerudyi uye chanza chakatarisana nemadziro.
B. Shandura muviri wako wese kuruboshwe (kure nemadziro) kuti unzwe kutambanuka nepamberi kweruoko rwako rwerudyi kubva kubicep, nepabendekete, kuenda pachipfuva. Bata kwemasekondi makumi maviri.
C. Dzokorora kune rumwe rutivi.

Lacrosse Bhora KufambisaExercise:

A. Rara wakarara kumusana kwako pasi uye isa diki, yakasimba bhora - senge lacrosse kana tenisi bhora - pasi peyako kurudyi musungo mhasuru.
B. Simudza ruoko rwerudyi mudenga nedenga nechanza chakatarisa mukati. Pivisa chanza chako kuitira kuti chigunwe chako chigotarisana, wobva wadzora ruoko rwerudyi zvishoma nezvishoma. Simudza iri kumusoro kutanga chinzvimbo. Dzokorora ka5.
C. Tora bhora pasi rimwe inch kumusana kwako, kumira kana iwe ukawana imwe nzvimbo nyoro. Dzokorora kufamba kwechimiro, kusimudza uye kudzikisa ruoko kashanu futi.
D. Dzokorora kuteedzana, kufamba bhora, kusimudza / kudzikisa ruoko pazvinenge zvichidikanwa. Dzokorora kuruboshwe.

Ongororo ye