Momwe mungabwezeretsere bwino mutatha maphunziro olemetsa?

Momwe mungabwezeretsere bwino mutatha maphunziro olemetsa?

1. kuyenda pang'onopang'ono

Pambuyo pa maphunziro a mtunda wautali, musayime nthawi yomweyo, koma yendani pang'onopang'ono kwa mphindi 5-10.Kuyenda pang’onopang’ono kungathandize kugunda kwa mtima kutsika mpaka kukhazika mtima pansi, kulimbikitsa kuyenda kwa magazi m’miyendo kuthandiza minofu kutulutsa lactic acid, ndi kupewa kugwedezeka kwa mphamvu yokoka kumene kumachitika chifukwa cha kupuma mwadzidzidzi.

2. kuwonjezera zakudya ndi kugona

Pambuyo pa maphunzirowo, muyenera kubwezeretsanso madzi ndi shuga posachedwa.Koma musamadye kwambiri nthawi imodzi, ndipo gwiritsani ntchito njira yochepetsera kudya komanso kudya kwambiri kuti mukhale ndi mphamvu.

Kugona ndi njira yothandiza kwambiri yobwezeretsanso thupi.Kugona bwino kungathandize kuti thupi lizitha kudzichiritsa lokha.

3. compressurized ayezi compress

Kuponderezedwa kwa ayezi kwakhala njira yachizoloŵezi yochira kwa othamanga a marathon pambuyo pophunzitsidwa.

Ice compress imatha kulimbikitsa vasoconstriction, kuchepetsa kagayidwe kachakudya ndikuchepetsa kufa kwa maselo osafunikira;kulimbitsa minofu ya myofascial, kuchepetsa kupopera kwa minofu, ndikufulumizitsa kuchira kwa minofu;kumasuka minofu ndi imathandizira lactic acid kuwonongeka;kuchepetsa conduction wa minyewa zomverera bwino relive ululu;kulimbikitsa amasulidwe m`deralo endothelium-anachokera ulesi zinthu ndi imathandizira reabsorption minofu madzimadzi;kulimbikitsa kutuluka kwa lymphatic ndikufulumizitsa zinyalala za thupi.