Imisipha ibuhlungu ngemuva kokuzivocavoca: okufanele ukwenze ukuqeda izinhlungu

Abasubathi abaningi be-novice bavame ukuzwa ukuthi kuhle kakhulu uma imisipha yabo ibuhlungu ngemuva kokuziqeqesha. Ngakho-ke benze umsebenzi omuhle. Ngabe lokhu kulungile futhi ingabe ubuhlungu buyinkomba yokuqeqeshwa kwekhwalithi? Yebo no cha. Ngokuqondile, ukungabikho kobuhlungu akuyona inkomba yomsebenzi ongakhiqizi, futhi ukuba khona kwayo kwesinye isikhathi kukhombisa ukulimala.

Ake sibheke ukwakheka komzimba kwenqubo futhi sifunde ukuhlukanisa ubuhlungu "obubi" kokuhle "." Njengoba ufunda le ndatshana, uzoqonda ukuthi kungani izicubu zibuhlungu ngemuva kokuzivocavoca nokuthi ungabunciphisa kanjani ubunzima bezinzwa, futhi uzijwayeze ngamathiphu namasu ahlobene nawo.

Kungani izicubu zibuhlungu?

Ake sizame ukuthola ukuthi imisipha kufanele yini ilimaze ngemuva kokuqeqeshwa, ngoba lokhu sizobheka encwadini yokufunda ngomzimba.

Ngakho-ke, umuntu weza ejimini waqala ukwenza umsebenzi owawungajwayelekile emzimbeni. Ukuvivinya umzimba kubangela ukuba imisipha isebenze, inkontileka, ukujija, ukuzelula, ukukhululeka, njll. Ngenxa yalokho, ukwakheka okuncane kumicu kwakhiwa, ngenxa yokuthi i-mitochondria kumaseli iyawohloka. Izinga lama-leukocyte egazini liyakhuphuka, amasosha omzimba asabela ngokushesha kuwo.

Cishe isimo esifanayo sitholwa ngumzimba onesifo esithathelwanayo, ukuhlukumezeka, amagciwane. Ngokushesha lapho kuqedwa ukuqeqeshwa, isakhiwo semisipha esonakele siqala ukubuyela esimweni. Yimikhiqizo ebolile yamaseli omzimba abhekele ukwelashwa okuyimbangela yobuhlungu.

Inqubo ayiqhubeki ngokushesha, ngakho-ke ngokushesha ngemuva kokuphela kwesifundo, ubuhlungu abubonakali kahle njengasemuva kwamahora ayi-12. Yingakho usuku olulandelayo ngemuva kokuqeqeshwa, imisipha ibuhlungu kakhulu. Kwesinye isikhathi kuba namandla kakhulu ukuthi kube nzima ukuthi umuntu anyakaze.

Ubukhulu nobude besikhathi sobuhlungu buvezwa ngawodwana kumuntu ngamunye, kuya ngokuthi imisipha yabhekana nengcindezi engakanani, nokuthi kungakanani ukulimala kuma-microfiber Uma ungazange uye ejimini iminyaka eyi-10, futhi wonke umsebenzi wakho womzimba kuze kube manje ukhawulelwe ukukhuphuka izitebhisi uye esitezi sokuqala uye kukheshi, ungabuzi ukuthi kungani imisipha yakho isalimaza usuku ngemuva kokuqeqeshwa.

Manje ake sithole ukuthi imisipha kufanele ilimaze ngemuva kokuzivocavoca ngalunye, okungukuthi, kubasubathi abanolwazi asebenze isikhathi eside nge-barbell.

Ngokushesha ngemuva kokuqeda iseshini, umzimba wakho uqala ukukhiqiza kakhulu amaprotheni - lesi sikhathi sithathwa njengelungele ukuthatha ukuzamazama kwamaprotheni. Amaprotheni yisakhiwo sokwakha ukululama kwemisipha. Igcwalisa izicubu ezilimele, futhi ikwenza "ngemajini". Ngakho-ke, imisipha iyaqina, ikhuphuke ivolumu, futhi namandla abo okumelana nomthwalo olandelayo ayanda. Ngakho-ke, esifundweni ngasinye, bazogula kancane kancane, kepha lokhu akusho nakancane ukuthi umgijimi akenzi kahle.

Kodwa-ke, ochwepheshe banezikhathi lapho, ngemuva kokuzivocavoca, umzimba wonke ubuhlungu:

• Uma ngokungazelelwe andise umthwalo - ubude noma umfutho wokuqeqeshwa, isisindo se-projectile;
• Uma isifundo sandulelwe ikhefu elide;
• Uma efika ejimini ezizwa engaphilile (isigaba sokuqala se-ARVI, ukucindezeleka noma ukudangala, ukulimala okungaphili, njll.);
• Uma isikhathi eside engakhiphi amandla wamandla emisipha (umthwalo wawusendaweni), kepha namuhla ngokuzumayo wenza "imashi".

Abantu abaningi banesithakazelo ekutheni imisipha ibuhlungu kangakanani ngemuva kokuzivocavoca umzimba kokuqala? Imvamisa, inqubo akufanele ithathe isikhathi eside kunezinsuku ezingama-2-4. Uma ubuhlungu buqhubeka, bheka udokotela.

Uma nje imisipha iqhubeka nokulimala, ngeke kube khona ukukhuluma nganoma yikuphi ukuqhubeka okugcwele kokuzivocavoca. Ungeqisi ukuzivocavoca umzimba, kodwa sebenzela ku-50% umfutho omncane, ube mnene kulawo maqembu emisipha alimaza kakhulu.

Izinhlobo zobuhlungu bemisipha

Sitholile ukuthi izicubu kufanele zilimaze ngemuva kwezemidlalo. Mhlawumbe uzibuza ukuthi ungabuqeda kanjani ubuhlungu obunzima bemisipha ngemuva kokuzivocavoca. Ukuze senze lokhu, ake sithole ukuthi ihlukaniswe yizinhlobo ezinjani:

1. Ukuqeqeshwa kokuthunyelwe, ukuqina okuphansi. Iyazibonakalisa ngosuku olulandelayo ngemuva kokuqeqeshwa. Kubonakala ngokukhathala okujwayelekile, ubuhlungu obulinganiselayo ngesikhathi sokunyakaza, kubi kakhulu uma imisipha idonswa noma inenkontileka. Kuthiwani uma imisipha yakho ibuhlungu kanjena ngemuva kokuzivocavoca umzimba? Khululeka futhi ubanike isikhathi sokululama. Ezinsukwini ezimbalwa, konke kuzodlula ngaphandle kokulandela. Ezigabeni ezilandelayo, sinikeza ngamathiphu wokuvimbela nokunciphisa ubuhlungu.
2. Ukubamba, ukuqina. Uhlobo lobuhlungu, njengomthetho, lubuhlungu, kwesinye isikhathi kunokwanda kokushisa komzimba okwenyuka kancane. Izibonakalisa ezinsukwini ezingama-2-3 ngemuva kokuqeqeshwa, ikhula kahle. Lapho kusetshenziswa imisipha elimele, kuzwakala ukungakhululeki okukhulu kakhulu. Ungabudambisa kanjani ubuhlungu lapho imisipha ingalimazi ngokushesha ngemuva kokuzivocavoca? Ukubhucungwa umzimba, ukugeza okufudumele, ama-herbal teas, nokuthula kwengqondo kuzosiza.
3. Ukuvutha nokushoshozela kwemizwa. Imvamisa, ukuzwa kwenzeka ngokushesha ngemuva kwekilasi noma emahoreni ambalwa alandelayo. Isizathu ukweqisa kwe-lactic acid, okwe-oxidation okubangela ukungakhululeki okukhonjisiwe. Kuthiwani uma ngemuva kokuzivocavoca kwakho kokuqala imisipha yakho ibuhlungu futhi ibuhlungu? Yiba nesineke - ngemuva kwehora nesigamu ubukhulu bezinhlungu buzokwehla, kepha kungenzeka kakhulu, ubuhlungu bangemva kokuqeqeshwa buzothatha indawo yomuzwa ovuthayo.
4. Okuhlukumezayo. Kubangelwa ukuhlukumezeka - ukuqhuma, imihuzuko, ukuhlukaniswa, noma ngisho ukuphuka. Njengomthetho, ubuhlungu buvela ngqo ngesikhathi sokuqeqeshwa, okunamandla, okwendawo. Indawo eyonakele ibuhlungu kakhulu, kunzima ukuhamba, kukhona ububomvu bezicubu, ukuvuvukala, i-edema. Isimo esibuhlungu asithathwa njengesijwayelekile. Isixazululo esizedlula zonke ukubiza i-ambulensi ngokushesha.

Izici zobungozi zokulimala ejimini:

• Ukuqalisa ngaphandle kokuzifudumeza;
• Isisindo eseqile samagobolondo;
• Ukwehluleka ukuhambisana nenqubo yokuzivocavoca nezinyathelo zokuphepha ejimini;
• Ukusetha okungalungile kwama-simulators;
• Ukuqeqeshelwa ukulimala okungaziwa, usesimweni sokugula.

Ungabuqeda kanjani ubuhlungu bemisipha?

Sesiqedile ngombono. Manje siphendukela engxenyeni ethakazelisa kakhulu yokushicilelwa. Ekugcineni, sizokukhombisa ukuthi ungabuqeda kanjani ubuhlungu be-post-workout.

• Thatha okugeza okufudumele noma okushisayo ekhaya ngokushesha ngemuva kwekilasi. Faka usawoti wasolwandle emanzini;
• Uma une-jacuzzi, zihlelele i-hydromassage;
• Yini okufanele uyenze uma imisipha ibuhlungu ngemuva kokuqina, kepha ijacuzzi ayikho ekhaya? Zinikeze massage emnene. Ngokunyakazisa okunyakazayo nokunyakaza okuphulula, hamba ezindaweni ezibucayi kakhulu zomzimba. Uma kunama-roller okukhethekile noma ama-roller - wasebenzise;

• Uma ungazi ukuthi wenzeni lapho imisipha ibuhlungu kakhulu ngemuva kokuqeqeshwa futhi akukho okusizayo, gcoba amafutha okuthambisa noma okufudumeza, njengeVoltaren, i-Analgos, iDolobene, iDiclofenac. Funda imiyalelo ngokucophelela;
• Thola ijezi lokucindezelwa elikhethekile futhi uligqokele ukuzivocavoca umzimba. Izingubo ezinjalo zizoba umkhombandlela omuhle kakhulu embuzweni: ungabunciphisa kanjani ubuhlungu bemisipha ngemuva kokuzivocavoca. Ifinyeza isikhathi sokuphulukiswa, ithuthukise ukujikeleza kwegazi, inciphise ingozi yokulimala;
• Sikhulume nabasubathi abanesipiliyoni, sababuza ukuthi babuqeda kanjani ubuhlungu bemisipha ngemuva kokuqeqeshwa, safunda nokuthi abantu abaningi basebenzisa ukondleka kwezemidlalo okukhethekile. Kanye phakathi nesifundo, udinga ukuphuza i-BCCA i-amino acid complex, futhi ngokushesha ngemuva kwalokho - isithasiselo nge-creatine namaprotheni. Lokhu kuzonciphisa kakhulu isikhathi sesikhathi sokuvuvukala, kusize ekwakheni imisipha, kukhulise ukukhuthazela namandla.

• Akuwona wonke umuntu owaziyo okufanele akwenze lapho umzimba wonke ulimala ngemuva nje kokuzivocavoca, ngakho-ke abaningi behla ngendlela engafanele. Isibonelo, esikhundleni sokugeza okushisayo, okuphumuzayo nokuthoba, bathatha ukugeza ngeqhwa. Lokhu kunganciphisa ubuhlungu, kepha kuphela ngenkathi ugeza. Khona-ke uzobuya, futhi ngisho eyikhulu. Njengesinqumo sokugcina, uma ukugeza okushisayo kungeyona inketho nhlobo, thatha ishawa ehlukile.
• Futhi impilo yokugcina ingena esihlokweni esithi "ungabususa kanjani ubuhlungu bemisipha ngemuva kokuqeqeshwa": phuza ama-infusions apholisayo netiye eliluhlaza. Zinezakhiwo ze-analgesic, futhi zisusa ngokushesha ubuthi nemikhiqizo yokubola.

Ukuvimbela

Sichaze ukuthi ungabudambisa kanjani ubuhlungu bemisipha ngemuva kokuzivocavoca, kepha kukhona izincomo, ukunamathela kuzo okunganciphisa amathuba okuvela kwako.

1. Ungalokothi ubevilapha ukwenza ukuzivocavoca okuhle. Imisipha efudumele ayilimazi kangako ngesikhathi somsebenzi osebenzayo. Futhi, ungakhohlwa mayelana ne-hitch, inhloso enkulu yayo inguquko ebushelelezi kusuka ekucindezelweni kuya ekuphumuleni.
2. Umthwalo kufanele uqhubeke njalo kancane. Ngakho-ke ngeke uvumele ukuma, futhi, ngenxa yalokho, ukusabela kwemisipha ekukhuleni okungalindelekile ekubukekeni kokuzivocavoca;
3. Landela inqubo yokuzivocavoca;
4. Ungalokothi usebenzise umzimba ngokugcwele uma imisipha isenobuhlungu. Uma kwenzeka ukulimala, ukuqeqeshwa, kuphikisana ngokuphelele;
5. Ukucindezeleka, ukungalali, ukungondleki kahle - zonke lezi zinto kufanele zincishiswe;
6. Landela uhlobo lwakho lokuphuza. Amanzi kufanele adakwe ngaphambi, ngesikhathi nangemva kokuqeqeshwa, kubaluleke kakhulu ekunikezelweni okugcwele futhi okufika ngesikhathi kwamaseli ane-oxygen namaminerali;
7. Lala ngokwanele futhi uqiniseke ukuthi ushintsha izinsuku zakho zokuqeqeshwa nezikhathi zokuphumula. Imisipha kumele ibe nesikhathi sokululama.
8. Yakha ukudla kwakho ngokucophelela - yidla amaprotheni anele (2.5 g nge-1 kg yesisindo somzimba uma ufuna ukukhuluphala), ubuncane bamafutha nenani elilinganisiwe lama-carbohydrate ayinkimbinkimbi (uma ulahlekelwa isisindo). Ukudla kufanele kube nezithelo nemifino emisha, amantongomane, okusanhlamvu, imikhiqizo yobisi. Nciphisa uswidi, izimpahla ezimhlophe ezibhakiwe, ukudla okusheshayo, ushukela.

Manje usuyazi ukuthi yini okufanele uyenze uma umzimba wakho wonke ubuhlungu emva kokuzivocavoca. Usuzijwayeze i-physiology futhi manje uyaqonda ukuthi ezimweni eziningi kuyinto ejwayelekile. Nakulokhu futhi, ubuhlungu bemisipha akusona uphawu lokuqeqeshwa kwekhwalithi. Kubuhlungu - kusho ukuthi badlule umkhawulo wabo, futhi akukho okunye.

Siphinde sakhuluma nokuthi kungani kwesinye isikhathi imisipha ibuhlungu isikhathi eside ngemuva kokuqeqeshwa, sisho namathuba okulimala. Kufanele ukwazi ukuhlukanisa phakathi kwe-microtrauma kumicu yemisipha ngenxa yengcindezi nobuhlungu obubuhlungu ngenxa yokulimala noma umgogodla. I-algorithm yezenzo kwesinye nalezi zimo, njengoba uqonda, yehluke ngokuyisisekelo.

Bukela ividiyo: Udube umcimbi Umzukulu. Impi KaTshatha noThuthani umlilo wamaphepha?? (Novemba 2024).