Sanyin jiki bayan motsa jiki yana da mahimmanci kamar motsawar kanta. A cikin wannan labarin, zaku koyi yadda ake kwantar da hankali yadda yakamata bayan motsa jiki, menene don, da kuma abin da ke faruwa yayin da mutum baya nutsuwa kwata-kwata bayan aikin motsa jiki mai wahala.
Menene matsalar?
Ana buƙatar kwantar da hankali don tsokoki da jiki gabaɗaya su murmure da sauri bayan motsa jiki.
A bayyane yake cewa saurin da mafi kyawu jikinka yana murmurewa, gwargwadon iyawa da inganci zaka iya yin motsa jiki na gaba. Kuma kuma don hana yawan aiki na jiki.
A cikin jadawalin da ke ƙasa, za ku iya gani a sarari cewa matakin lactate (lactic acid) a cikin tsokoki ya ninka sau 3 cikin sauri tare da dawo da aiki fiye da na dawowa. A kan zane L shine matakin lactate a cikin tsokoki. Saboda haka buƙatar jinkirin gudu bayan horo - don rage matakin lactate a cikin tsokoki da sauri-wuri.
Hakanan ana ba da shawarar yin motsa jiki na motsa jiki bayan motsa jiki mai wahala. Wannan ya zama dole don saurin saurin tashin hankali daga gare su.
Yadda ake sanyi
Sanyawa a kusan dukkanin wasanni yana da tsari iri ɗaya. Bayan horo, ya zama dole ayi wani nau'I na nau'ikan kayan motsa jiki a ƙananan ƙarfi na mintina 5-10. Misali, yin gudu a hankali ko keke ba tare da damuwa ba. Wannan yana biye da jerin tsauraran matakai na miƙa tsaye.
Motsa jiki da ake yi ba shi da bambanci da wanda ake yi a matsayin dumama-dumu-dumu. Wace irin motsa jiki ya kamata a yi cikin dumi da sanyi-sanyi, duba darasin bidiyo: Yi dumi kafin gudanar da motsa jiki.
Koyaya, ainihin hukuncin kisa yasha banban. Wato, yayin dumi, ya fi dacewa ayi daidai miƙewa mai ƙarfi, ma'ana, tare da maimaita motsi don miƙawa da kwance kowane tsoka.
A lokacin da ake samun matsala, ya zama dole, akasin haka, a mai da hankali kan mikewa tsaye - ma'ana, yayin gudanar da atisaye, gyara kanka a matsayin da tsoka ke mikewa. Kuma zauna a wannan matsayin na dakika 5-10. Sannan a sassauta a maimaita sau 1-2. Sabili da haka kowace tsoka da ta shiga yayin horo.
Articlesarin labaran da zasu iya ba ku sha'awa:
1. Fara gudu, abin da kuke buƙatar sani
2. Zan iya gudu kowace rana
3. Menene tsaka-tsakin gudu
4. Yadda ake gudu yadda yakamata da safe
Me zai faru idan baku huce ba
Babban haɗarin rashin yin sanyi shine rauni. Idan tsokoki ba su da annashuwa bayan aikin motsa jiki, to a lokacin motsa jiki na gaba, tsoffin da ke kan gaba suna da babbar dama ta miƙewa ko wata rauni. Don haka, yawan ɓauraran maruƙa na iya haifar da kumburi na lokacin.
Sanyawa a hankali yana gaggauta dawo da aikin, don haka idan har kayi horo a kalla sau 4 a sati, to ya fi maka wahala ga jikinka ya dawo daga motsa jiki na gaba ba tare da wata matsala ba. Kuma tsokoki da gabobin ciki ba zasu iya zuwa darasi na gaba cikin cikakken shirin yaƙi ba. Ba da daɗewa ba, wannan zai haifar da aiki da yawa.
Kammalawa
Kwantaccen sanyi, wanda shine jinkirin gudu da motsa jiki na tsayayye, ya kamata ayi bayan kowane motsa jiki mai ƙarfi don hanzarta murmurewa da hana rauni. Idan wasan motsa jiki ya kasance mai saurin gudu, wanda a karan kansa matsala ne, babu ma'ana a yi minti 5-10 na jinkirin gudu bayan irin wannan gicciyen. Amma yin 'yan motsa jiki na motsa jiki ba zai cutar ba.
