راههای سرد کردن بدن بعد از ورزش
سرد کردن ایدهآل به این بستگی دارد که آیا هدف شما تمرینات قدرتی است یا ورزش قلبی عروقی.
در ادامه، برخی نشانههای روشن وجود دارد که مشخص میکند که آیا شما به اندازه کافی سرد کردهاید یا نه.
از نظر قلب و عروق، سرد کردن باید تا زمانی طول بکشد که میزان ضربان قلبتان به ۲۰ درصد بیشتر از میزان ضربان قلب در زمان استراحت و توقف تعرق و تنفس شدید، برسد.
William P.Kelley دکتر ورزش درمانی و مربی ورزشهای قدرتی که در ورزش درمانی متخصص است، میگوید: این سخت است که بگویید آیا بعد از ورزش به اندازه کافی بدنتان را سرد کردهاید یا نه اما او یک پیشنهاد دارد :
از نظر عضلانی، شما نیاز به زمان دارید تا به تمام ماهیچههای مورد استفاده در تمرین رسیدگی کنید، اما این زمان به خود فرد بستگی دارد و بطور سرانگشتی ۱۵ دقیقه زمان لازم است.
در هر صورت هدف ادامه دادن به حرکت است. برای مثال، اگر شدیدا سنگین میدوید به تدریج سرعتتان را کم کنید و سپس با یک پیادهروی آهسته، سرد کردن را شروع کنید. شما ممکن است بعد از پیادهروی آهسته بخواهید حرکات کششی بخش تحتانی بدنتان را داشته باشید.
حرکات کششی برای سرد کردن
بهترین زمان برای انجام حرکات کششی ایستا بعد از تمرینات، زمانی است که بدن شما گرم باشد (ما حرکات کششی ایستا را برای گرم کردن توصیه نمیکنیم زیرا ماهیچههای شما سرد و سفت هستند(
حرکات کششی ایستا که ۱۰ تا ۳۰ ثانیه طول میکشد، میتواند به حفظ و افزایش دامنه حرکت و انعطاف پذیری کمک کنند. اگر میخواهید دامنه حرکت و انعطاف پذیری را افزایش دهید، دوره سرد کردن بدن یک زمان عالی برای انجام این نوع کشش است. تنها تذکر ویلیام کلی این است که منتظر بمانید تا تنفس و ضربان قلبتان قبل از انجام این کششها آهسته شود.
ادامه دارد…
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