Warm Up, Cool Down

Stay Fit With Samantha

Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Ukuze uhlale uphephile futhi uthole okuningi kokuzivocavoca kwakho njalo kufanele ufake i-hot-up yangaphambi kokuzivocavoca ngaphambi kokuqala bese uqeda ngokuncipha ukuze umzimba wakho ubuyiselwe egiyeni.

Uma ufushane ngesikhathi, ungazizwa ulingeka ukweqa ukufudumala bese ugxumela ku-Workout yakho. Kepha ukwenza njalo kungandisa ubungozi bakho bokulimala, futhi kufake ubunzima emisipha yakho.

Lapho ulungiselela noma yiluphi uhlobo lokuzivocavoca, kungaba ukusebenzisa i-Cardio, ukuqeqeshwa ngamandla, noma umdlalo weqembu, kubalulekile ukuthatha imizuzu embalwa ukuze unciphise izicubu zakho kwimodi yokuzivocavoca. Ukwenza lokhu kungakusiza uthole imivuzo eminingi yokuqina.

Ngesikhathi sokuzivocavoca sonke singahamba sisuka ku-zero siye kwi-hero bese sicindezela kanzima kodwa indlela ephephile yokuziqeqesha ukuletha izinga lokushisa lomzimba kancane bese ukhulula izicubu ngaphambi kokuthi senze noma yini enkulu. Yilokho ukufudumala okwenzelwe ukukwenza. Ngakolunye uhlangothi, ukuzelula kuyenziwa ngenhloso yokuthuthukisa ukuguquguquka okuphelele. Uma izicubu sezisebenzile ziba sezimweni ezihambisana kakhulu nazo futhi zisivumela ukuba weluleke ngaphezulu kunokuba besijwayele ukuthola umhlaba ngenkathi sisenawo.

Ama-Warmups abalulekile ekusebenzeni okungcono nokulimala okumbalwa kepha ukwelulwa ngandlela-thile kungokungezelelwa okwengeziwe, kepha kunconyelwa kakhulu.

Uma ukwelula umzimba kuyingxenye yendlela yakho yokuzivocavoca, kungcono ukwenze emva kwesigaba sokufudumala noma esipholile, lapho izicubu zakho sezivele zifudumele. Kwenziwe kahle, ukufudumala ukufudumala nokupholisa phansi kunganikeza usizo ekwehliseni ubungozi bokulimala nokwenza ngcono ukusebenza kwakho kwezemidlalo.

Ama-warmups nama-cool-downs ngokuvamile abandakanya ukwenza umsebenzi wakho ngejubane elincane futhi namandla ancishisiwe.
Ukufudumeza kusiza ukulungiselela umzimba wakho ukwenza umsebenzi we-aerobic. Ukufudumala kancane kancane kuvuselela uhlelo lwakho lwezinhliziyo ngokwenyusa izinga lokushisa lomzimba wakho futhi kwandise nokuphuma kwegazi emisipha yakho. Ukufudumala kungasiza ukwehlisa ukuqina kwemisipha futhi kunciphise nengozi yakho yokulimala.

Ukuphola ngemuva kokuzivocavoca kwakho kuvumela ukululama kancane kancane kwenhliziyo nokushayeka kwegazi. Ukupholisa phansi kungenzeka kubaluleke kakhulu kubasubathi bokukhuthazela abanokuncintisana, njengabadlali bemashi, ngoba kusiza ukulawula ukuhamba kwegazi. Ukupholisa phansi akubonakali kusiza ukwehlisa ukuqina kwemisipha nobuthakathaka ngemuva kokuzivocavoca, kepha kudingeka ucwaningo oluningi.

Ama-hot-ups kufanele abe namandla njalo, sebenzisa izivivinyo ezisebenzayo ukuze imizimba yethu ilungele. Sidinga ukuthi igazi ligobhoze, ikakhulukazi ngezikhathi zokubanda. Imizimba yethu iyazuza ngokusuka ngemuva kokuba sesisebenzile (phansi phansi). Imisipha yethu itholakala kalula kubo isivumela ukuba weluleke ngokwengeziwe futhi sibambe ukwelula isikhathi eside.