Hobaneng U sa Lokela ho Tlohela Ka mor'a Koetliso ea Hao U Pholile

Litaba

• Melemo ea Workout Cool-Downs
• E laola phallo ea mali ea hau kamora ho ikoetlisa.
• E fokotsa lebelo la pelo ea hau ka mokhoa o sireletsehileng.
• E thibela kotsi.
• E eketsa ho tenyetseha ha hao.
• Boikoetliso ba Boikoetliso ba Boikoetliso ba ho Eketsa Mokhoa oa Hao oa Kamora ho Koetlisa
• Tlhahlobo bakeng sa

E 'ngoe ea lisosa tse kholo tsa ho tlola boikoetliso ba hau? Ho hloka nako e lekaneng. Seo ha se fetole feela litlelase tse fetotsoeng le lithupelo, empa hangata se bolela hore ha u etsa khona ho fihla jimi, o ikemiselitse ho khaola likhutlo (joalo ka li-reps, set, stretches, warm-ups, le cooldown) ho boloka nako ea bohlokoa.

Empa ha ho tluoa boitlhakisong ba hau ba ka mor'a ho ikoetlisa, u hlile u etsa 'mele oa hau hampe ka ho o tlola. Ho theoha, ho re, ho matha kapa potoloho ea Tabata ka ho liehisa metsamao ea hau le ho theola lebelo la pelo ea hau butle ho ka u thusa ho fola habonolo, le ho eketsa bophelo bo botle ba pelo ha nako e ntse e ea, ho latela lipatlisiso tse phatlalalitsoeng ho Journal of Exercise Physiology Online.

Melemo ea Workout Cool-Downs

Tsoela pele ho bala ho ithuta ka mabaka a mang a 'maloa a hore na ke hobane'ng ha u sa lokela ho tlola nako ea hau ea ho phomola ka mor'a ho ikoetlisa.

E laola phallo ea mali ea hau kamora ho ikoetlisa.

Ho ikoetlisa ho thusa hore mali a hao a phalle, ho emisa ka tšohanyetso ho ka etsa hore khatello ea mali ea hau e theohe ka potlako. Ha khatello ea mali e theoha ka potlako, e ka etsa hore u utloe u le bobebe, ke ka hona Heather Henri, MD, moprofesa e mong oa bongaka oa Univesithi ea Stanford, a khothalletsang ho phomola metsotso e ka bang tse tšeletseng kamora hore u qete ho ikoetlisa. Ho tepella le hona ho kotsi, kaha tšusumetso ena phallong ea mali e ka baka hore mali a phunyeletse lipheletsong tsa hau tse tlase, e leng ho liehisang ho khutla hoa pelo ea hau le bokong, ho latela lipatlisiso tse entsoeng ke American Council on Exercise. Ho ikoetlisa ka mokhoa o pholileng hape ho fokotsa khatello ea lactic acid. U sebelisa ho hlaphoheloa ka mafolofolo (ena ke mehlala ea boikoetliso e sebetsang) ho fokotsa boiteko butle-butle, o ka eketsa matla le mamello nakong ea potoloho ea hau e latelang. Ke ka lebaka leo u sa lokelang ho phomola ka botlalo lipakeng tsa li-set ha u ntse u ikoetlisa.

E fokotsa lebelo la pelo ea hau ka mokhoa o sireletsehileng.

Mocheso oa hau oa ka hare oa 'mele oa phahama nakong ea ho ikoetlisa, ho bolelang hore methapo ea hau ea mali e bulehile 'me pelo ea hao e otla ka potlako ho feta tloaelo. Ho bohlokoa hore butle-butle, 'me u khutlisetse lebelo la pelo ea hau ka mokhoa o sireletsehileng ka mor'a ho ikoetlisa, ho bolela Dr. Henri. Ho theola maikutlo le ho theola sekhahla sa pelo ka tšohanyetso ho ka beha khatello ea maikutlo pelong ea hau, ho latela lipatlisiso tse phatlalalitsoeng koranteng Meeli ea Boenjiniere ba Bongaka le Baeloji. Leka ho fokotsa motsamao oa hau ho tloha, mohlala, ho tants'a ka lebelo la pelo ho ea butle, ho matha ho ea leetong, kapa boikoetliso ba plyometric ho ea leoto le maoto a mabeli fatše, ho fana ka maikutlo a Deborah Yates, motsamaisi ea tiisitsoeng oa boikoetliso ba sehlopha Bay Club e Silicon Valley.

E thibela kotsi.

Ho kenyelletsa boikoetliso ba 'mele le ho otlolla ka mor'a ho ikoetlisa ho ka thusa ho thibela likotsi,' me seo se ea bakeng sa li-rookies tsa boikoetliso le baatlelete ba nang le phihlelo ka ho tšoanang. Li-sprains, mathata le meokho ka mokokotlong o ka tlaase, li-flexible tsa letheka, mangole, hamstrings le quadriceps ke tse ling tsa likotsi tse tloaelehileng haholo, ho bolela Yates. Kahoo, u tla batla ho tsepamisa maikutlo ho lelefatsa mesifa ea hau, e 'nileng ea e-ba tlas'a tsitsipano nakong ea boikoetliso ba hau, ho finyella mefuta e mengata ea ho sisinyeha ha hao.

"Mesebetsi e kang ho otlolla, ho tsamaisa foam le ho ikoetlisa ke lisebelisoa tse ntle tsa ho hlaphoheloa," ho bolela mokoetlisi ea netefalitsoeng, mokoetlisi oa phepo e nepahetseng le semathi sa Isopure Briana Bernard. (P.S. Bala pale e makatsang ea Bernard mabapi le kamoo a ileng a lahleheloa ke liponto tse 107 mme a ba le maikutlo a macha mabapi le boikoetliso le bophelo ka ho phahamisa matla.)

E eketsa ho tenyetseha ha hao.

Nako e ntle ea ho sebetsana le maemo a hau ke ha 'mele oa hau o futhumetse ka botlalo mme o fufuleloa. Empa ho e-na le ho itihela holim'a treadmill 'me u kene ka ho toba ka monoana oa maoto, litsebi li fana ka maikutlo a ho etsa mehato e matla pele. Sena se ka fokotsa menyetla ea hau ea ho tsoa kotsi, ea kokobetsa bohloko ba mokokotlo, le ho ntlafatsa ts'ebetso ea baatlelete, ho boletse Tanja Djelevic, mokoetlisi oa boikoetliso ba 'mele, ho "6 Active Stretches You You Be Do." Ho ipha nako ea mofuta ona oa boikoetliso bo pholileng ho ka eketsa ho tenyetseha le ho tsamaea ha hao ha nako e ntse e feta, eo ho nahanoang hore e thusa ho qoba meokho ea mesifa, bohloko ba mokokotlo le litaba tse kopaneng. (U ntse u ipotsa hore na ke efe ea bohlokoa, ho tsamaea kapa ho tenyetseha? Fumana. Karabo e ka 'na ea u makatsa.)

Boikoetliso ba Boikoetliso ba Boikoetliso ba ho Eketsa Mokhoa oa Hao oa Kamora ho Koetlisa

Bernard o re: "Ho ikoetlisa ho pholile ho bohlokoa kamora koetliso efe kapa efe ea matla." Mona, o arolelana boitlhakiso ba hae boo a bo ratang ka ho fetesisa le liotlo tse sebetsang bakeng sa mofuta ofe kapa ofe oa boikoetliso. O khothaletsa ho etsa metsamao ena hang kamora ho ikoetlisa ha mesifa ea hau e ntse e futhumetse. Seo u se hlokang feela ke lebota, rolara ea foam, le bolo e nyane.

Phahameng-ho Lower Back bubble Rolling:

A. Ho robala fatše u shebile holimo, beha foromo ka tlas'a mokokotlo oa hau o tlaase. Beha matsoho ka mora hlooho; Litsekoe ka bophara.
B. Tsamaea maoto ha u ea pele ha moqolo oa foam o phunyeletsa bohareng ba mokokotlo, morao-rao, ebe mahetla; ho emisa mesifeng ea hau ea sefi (mesifa e kahare ea mahetla a mahetla a hau tlasa molala oa hau, ho feta mokokotlong o kaholimo). Tsamaea butle.
C. Tsamaea maoto ho ea morao, o ntse o thetela moqomo oa foam morao moo o qalang teng.
D. Pheta makhetlo a mangata kamoo ho hlokahalang

Namane le Hamstring Wall Stretch:

A. Ema o shebane le lebota. Emisa serethe se nepahetseng fatše 'me u behe menoana ea letsoho le letona leboteng, ha u ntse u boloka lehlakore le letšehali fatše.
B. Ka leoto le letona le otlolohile, its'etleha leboteng ho utloa hore na o otlolla letsoho hakae, ka namane, ho serethe. Tšoara mona metsotsoana e 20.
C. Pheta ka lehlakoreng le leng.

Quad Otlolla:

A. Ema ka maoto a bophara ba mahetla ka thoko. Koba lengole le letona, 'me u khutlele morao ka letsoho le letona ho tšoara bokaholimo ba leoto le letona.
B. Tlolela serethe se nepahetseng lehlakoreng le letona, ha u ntse u boloka pelvis e tsitsitse le li-glute li tšoarelletse ho thibela mokokotlo oa mokokotlo oa hau. Tšoara metsotsoana e 20.
C. Pheta ka lehlakoreng le fapaneng.

Letsoho le otlolohileng sefubeng:

A. Ema o shebile leboteng, hantle hukung. Beha bokahare bohle ba letsoho la hao le letona 'me letsoho la hao le phahamise holim'a lebota.
B. Fetola mmele wa hao kaofela ka ho le letshehadi (hole le lebota) ho ikutlwa o otlolla ka pele ho letsoho la hao le letona ho tloha bicep, ka lehetla, ho ya sefubeng. Tšoara metsotsoana e 20.
C. Pheta ka lehlakoreng le leng.

Lacrosse Ball MobilityBoikoetliso:

A. Rala fatše ka mokokotlo fatše ebe u beha bolo e nyane, e tiileng - joalo ka lacrosse kapa tenese - tlasa mosifa oa hau oa sefi.
B. Phahamisetsa letsoho le letona holimo siling u shebile ka letsoho. Tloha letsoho la hao le le leng e le hore letsoho la hao le leholo le shebelle fatše, ebe u theola letsoho le letona butle butle. Ho phahamisa ho fihlela boemong ba ho qala. Pheta makhetlo a 5.
C. Theola bolo ka inch e le 'ngoe mokokotlong oa hau, u eme ha u fumana sebaka se seng se bonolo. Pheta mokhoa oa motsamao, ho phahamisa le ho theola letsoho makhetlo a mang a mahlano.
D. Pheta tatelano, bolo e tsamaeang, ho phahamisa/ho theola letsoho ha ho hlokahala. Pheta ka lehlakoreng le letšehali.

Tlhahlobo bakeng sa