Kungakhathaliseki ukuthi ukuqeqeshwa kwezemidlalo okuqeqeshiwe noma inqubo yokuzivocavoca nsuku zonke kanye nokuqina komzimba, uma ukuphumula okufanele kwemisipha kungenziwanga ngemva kokuzivocavoca kanzima, ukungakhululeki okufana nobuhlungu bemisipha kungenzeka kwenzeke ngakusasa, okuzoholela ekulimaleni kwezemidlalo ngokuhamba kwesikhathi.Ngakho-ke, ukuqeqeshwa kwemisipha ngemva kokuqina okukhulu ukuzivocavocaUkuphumula kubaluleke kakhulu.
1.Ukugijima kokululama kwemisipha - cishe imizuzu emi-5 ukuya kweyi-10
Ngemuva kokuzivocavoca okuphezulu, ngenxa yokuthi imisipha yomzimba isesimweni esishubile, awukwazi ukuhlala noma ukulala phansi ngokushesha, okuzoholela kalula ekuqineni kwemisipha, okungahambisani nokubuyiselwa kwemisebenzi yomzimba.Ngalesi sikhathi, udinga ukugijima imizuzu engu-5-10 ukuze uphumule kancane kancane imisipha.kanye neminye imisebenzi yomzimba ukuze uqhubekele esinyathelweni esilandelayo sokuphumula.
2.Ukuzivocavoca kwemisipha yomlenze
Ngemva kokugijima, imisipha yomzimba iba sesimweni sokukhululeka.Ngalesi sikhathi, udinga ukwenza ezinye izivivinyo zokwelula umlenze ukuze uqhubeke uphumule amaqembu emisipha yomlenze okhathele, njengokucindezela i-lunge leg, umlenze wokucindezela ohlangothini, ukucindezela umlenze oqondile, njll. Ukwelula, ungenza futhi ukukhahlela phakathi kwezinyathelo, kudingeka wenze amasethi ama-4 esewonke, isiqondiso sesandla sokunxele siyahlehliswa, futhi isethi ngayinye izikhathi eziyi-16.
3.Upper body stretching exercises
Ngemva kokuba imilenze ikhululekile, yelula imisipha yomzimba ongaphezulu.Ungakhetha ukuzungezisa okuseceleni okulula, ukuzivivinya kokukhulisa isifuba, ukugoba ukuze uthinte phansi, noma ungabeka izandla zakho endaweni ephakeme, ugcine izingalo zakho ziqondile, bese ucindezela phansi kancane.Isamba se-Do 2 amasethi we-16 reps.
4.Ukubhucungwa Kwenkonyane Nomlenze
Okokuqala, hlala ubophe amadolo akho, ukuze ithole lakho libe sesimweni esikhululekile, futhi ubhucucuze i-tendon ye-Achilles ngokunyakaza okuyisiyingi ngesithupha sakho, ukusuka phezulu kuya phansi, umjikelezo izikhathi ezingu-4, cishe umzuzu owodwa isikhathi ngasinye.Bese, sebenzisa intende yesandla sakho ukuze ubambe i-Achilles tendon, kusukela ku-Achilles tendon kuya enkonyaneni, cindezela bese ucindezela emuva naphambili cishe imizuzu emi-4.Ekugcineni, yenza isibhakela bese uthinta kancane ithole cishe imizuzu emi-2.
5.Ukubhucungwa kwemisipha yethanga
I-massage epholile yemisipha yethanga.Uma wenza i-massage ngokwakho, udinga ukuhlala ngamadolo akho agxilile.Ngemuva kokugcina amathanga esesimweni esikhululekile, yenza isibhakela bese ushaya imilenze yomibili ngesikhathi esifanayo imizuzu engu-3-5, kusukela phezulu kuya phansi, ukusuka kwesokunxele kuya kwesokudla, uma unomlingani, ungasebenzisa i-forefoot pressing massage, vumela umlingani asebenzise i-forefoot emadolweni ngaphezu kwamadolo kuya ezimpandeni zamathanga, futhi enze izinyathelo zokukhanya okunesigqi imizuzu engu-3-5, kusukela phezulu kuya phansi.
Isikhathi sokuthumela: Mar-21-2022