Ingave inyanzvi yemitambo yekudzidzira kana kurovedza muviri uye kusimba kwezuva nezuva, kana kusununguka kwemhasuru kwakakodzera kusingaitwe mushure mekurovedza muviri kwakasimba, kusagadzikana kwakadai sekurwadziwa kwetsandanyama kunogona kuitika zuva rinotevera, izvo zvinozotungamira mukukuvadzwa kwemitambo mukufamba kwenguva.Naizvozvo, kudzidziswa kwemhasuru mushure mekukwirira-kusimba kurovedza muviriKuzorora kwakakosha.
1.Muscle recovery jogging - anenge maminetsi mashanu kusvika gumi
Mushure mekushanda kwepamusoro-soro, nokuti misumbu yemuviri iri mumamiriro ezvinhu akaoma, haugone kugara kana kurara pasi pakarepo, izvo zvinotungamirira nyore nyore kukuoma kwemisumbu, iyo isingabatsiri pakudzorerwa kwemabasa emuviri.Panguva ino, unofanirwa kumhanya kwemaminetsi 5-10 kuti usunungure tsandanyama zvishoma nezvishoma.uye mamwe mabasa emuviri kuitira kuti uenderere kunhanho inotevera yekuzorora.
2.Leg muscle stretching exercises
Mushure mekumhanya, tsandanyama dzomuviri dzinenge dzati dzikamei.Panguva ino, unofanirwa kuita mamwe maekisesaizi ekutambanudza gumbo kuti uwedzere kuzorodza mapoka akaneta mhasuru dzemakumbo, senge lunge leg press, side press gumbo, positive leg press, etc. zvinoda kuita 4 seti muhuwandu, kutungamira kweruboshwe kunodzoserwa shure, uye imwe neimwe seti ka16.
3.Upper body muscle stretching exercises
Mushure mokunge makumbo asununguka, tambanudza mhasuru dzepamusoro.Unogona kusarudza kumwe kutenderedzwa kweparutivi kwakareruka, maekisesaizi ekuwedzera chipfuva, kukotama kuti ubate zasi, kana kuti unogona kuisa maoko ako panzvimbo yakakwirira, chengeta maoko ako akati twasa, uye wodzvanya zvishoma nezvishoma.Huwandu hweDo 2 seti dze16 reps.
4.Mhuru uye Leg Soothing Massage
Kutanga, gara wakasunga mabvi ako, kuitira kuti mhuru yako ive yakasununguka, uye simbisa tendon yeAchilles mukufamba kwedenderedzwa nechigunwe chako, kubva kumusoro kusvika pasi, kutenderera ka4, inenge miniti imwe nguva imwe neimwe.Zvadaro, shandisa chanza cheruoko rwako kusungirira tendon yeAchilles, kubva paAchilles tendon kusvika kumhuru, dzvanya uye tsikirira kumashure nekudzoka kweanenge maminetsi mana.Pakupedzisira, ita chibhakera uye rova mhuru zvishoma zvishoma kwemaminitsi maviri.
5.Chidya chemhasuru chinonyevenutsa
Soothing massage yemhasuru dzechidya.Kana iwe uchiita iyo massage iwe pachako, unoda kugara nemabvi ako akavhara.Mushure mekuchengetedza zvidya zvakasununguka, ita chibhakera uye urove makumbo ose panguva imwe chete kwemaminitsi 3-5, kubva kumusoro kusvika pasi, kubva kuruboshwe kuenda kurudyi, kana uine mumwe wako, unogona Kushandisa forefoot pressing massage, rega mudiwa ashandise forefoot kumabvi ari pamusoro pemabvi kusvika kumidzi yezvidya, uye ita rhythmic light steps for 3-5 minutes, kubva kumusoro kusvika pasi.
Nguva yekutumira: Mar-21-2022