Imilenze ibuhlungu ngemuva kokuzivocavoca: okufanele ukwenze ukudambisa izinhlungu

Imvamisa, abasubathi, ikakhulukazi abaqalayo, abaqondi ukuthi kungani imilenze yabo ibuhlungu ngemuva kokuqeqeshwa, ukuthi benzeni esimweni esinjalo, nokuthi bahlukanise kanjani inkinga yangempela nobuhlungu obujwayelekile bangemuva kokuzivocavoca? Eqinisweni, uphawu aluthembisi njalo inkinga enkulu. Esikhathini esiningi, umsubathi umane asebenze ngokweqile, akhuphule umthwalo noma angabi nokuphumula okwanele ngemuva kweseshini edlule.

Kodwa-ke, kuthiwani uma ubuhlungu bubangelwa ukulimala noma ukugula? Ungahlukanisa kanjani ukuthi kungani imilenze yakho ibuhlungu ngemuva kokuqeqeshwa, nokuthi ungayilungisa kanjani imithwalo elandelayo ngokuya ngenkinga ekhonjiwe? Le ndlela kuphela ezonciphisa ubuhlungu bemisipha emilenzeni ngemuva kokuqeqeshwa, futhi kuzoqinisekisa ukuqhubeka kwabo ngempumelelo.

Kulesi sihloko, sizokhipha zonke izimbangela zobuhlungu bomlenze, siphinde sikutshele ukuthi yini okufanele uyenze esimweni ngasinye.

Kungani imilenze yami ibuhlungu?

Ngakho-ke, imilenze yakho ibuhlungu kakhulu ngemuva kokuziqeqesha ejimini, yini okufanele uyenze kulesi simo? Okokuqala, thola isizathu:

• I-Microtrauma nokulimala emicimbini yemisipha. Lobu yibuhlungu obufanayo bokuzivocavoca obubakhona ngemuva kokuqeda isigaba esenziwe kahle. Imvamisa, kulokhu, imilenze ibuhlungu ngosuku olulandelayo ngemuva kokuqeqeshwa, kepha ukuthi ungalulama kanjani, sizochaza ngezansi.

Ake sibheke i-physiology yenqubo. Izicubu zemisipha zakhiwe ngokuphelele yimicu. Ngesikhathi sokuqeqeshwa, imisipha isebenza ngokuzikhandla - iyasebenza, iyakhululeka, iyelula, iyajika. Ngenxa yalokhu, kwakheka izikhala ezincane ezingabonakala kuphela ngaphansi kwesibonakhulu. Yibo labo, ngenkathi belulama, bagcwala izicubu ezintsha, futhi, ngaphezu kwalokho, ngemajini, ngakho-ke imisipha iyakhula.

Ngalesi sizathu, nakanjani imilenze yawo wonke umuntu ibuhlungu ngemuva kokuzivocavoca kokuqala. Imvamisa, akukho okudinga ukwenziwa. Izicubu zemisipha zizoziphilisa futhi ezinsukwini ezimbalwa konke kuzohamba. Ngakolunye uhlangothi, imisipha emisha, ebuyisiwe nephulukisiwe izolungela ukucindezeleka, ngakho ngokuzayo izolimaza kancane.

• Ukudakwa ngemikhiqizo yokubola ngenkathi kugaya umzimba. Ukukubeka nje, i-lactic acid eyeqile iqongelele emisipheni. Ikhiqizwa ngesikhathi semidlalo, futhi, uma eyokugcina inamandla kakhulu, iqoqa ngokweqile. Nge-oxidation yayo, amasosha omzimba kufanele ahlanganise amandla amakhulu, ngenxa yalokho, imisipha iqala ukuqaqamba.
• Kwesinye isikhathi abasubathi baba nezinhlungu emalungeni emilenze yabo ngemuva kokuqeqeshwa. Isizathu kungaba ukucindezeleka okukhulu, izici zeminyaka, ukulimala, ukuba khona kwezifo ezihlangene, ukungathobeli izinyathelo zokuphepha lapho wenza izivivinyo, ngisho nokugqoka izicathulo ezingalungile.

Yini okufanele uyenze ukuvimbela ubuhlungu bezitho?

Manje sizoxoxa ngokuthi ungabudambisa kanjani ubuhlungu bomlenze ngemuva kokuqeqeshwa, ukuthi yini okufanele uyenze, yini okufanele unciphise ubunzima bayo:

• Geza ngamanzi afudumele lapho ufika ekhaya - phumula, phumula. Ukujikeleza kwegazi kuzolulama ngokushesha, imisipha izolula, kuzoba lula;
• Kuhle uma une-jacuzzi bath. Ungenza isixwayisi sokudlidliza;
• Faka usawoti emanzini - umuncwa izimbotshana futhi unomphumela wokuphumula emisipheni;
• Kuvunyelwe ukwenza i-massage ejwayelekile, ukukhanya kuphela, usebenzisa amasu okuphulula, ukuthepha, ngaphandle kokujikisa nokucindezela okuqinile;

• Uma ingane yakho inemilenze ebuhlungu ngemuva kokuzivocavoca, yibuze ukuthi ilale phansi ivundlile izinyawo zayo ziphezulu. Lokhu kuzodala ukuphuma kwegazi, kunciphise umuzwa wokuthulula, kuqede ukuvuvukala;
• Ungalokothi unqene ukufudumeza futhi uphole. Owokuqala ulungiselela umzimba ukucindezelwa okukhulu, kanti owesibili usiza ukushintshela ngokushelelayo esilinganisweni esizolile;
• Abantu abaningi babuza ukuthi ungazigcoba kanjani izinyawo zakho uma bezilimaza ngemuva kokuqeqeshwa. Sinombono wokuthi udokotela kuphela ongahlinzeka ngemithi. Kodwa-ke, ekususweni kwesifo endaweni, kuvunyelwe ukuthenga i-anesthetic noma i-warming ointment ekhemisi. Funda imiyalo ngokucophelela. Izidakamizwa ezithandwa kakhulu: i-Analgos cream, i-Apizartron ointment, ukhilimu we-Ben-Gay, i-Bystrum-Gel, i-Diclofenac, i-Dolobene, i-Voltaren kanye ne-analogues yazo.
• Ezinye izindlela ziyakwazi futhi ukukutshela ukuthi ungabususa kanjani ubuhlungu bomlenze ngemuva kokuzivocavoca. Isibonelo, ungakha itiye elithambile neliphumuzayo elenziwe nge-lemon balm, i-mint ne-chamomile. Yenqaba ngalesi sikhathi kusuka etiyeni elimnyama ngokuthanda okuluhlaza - isusa kakhulu ubuthi nemikhiqizo yokubola.

• Phuza inkambo yamavithamini E, A no-C kaningana ngonyaka.
• Abasubathi abaningi bathatha i-creatine monohydrate, isengezo semidlalo semvelo esigcwalisa amandla futhi sidambise ubuhlungu bemisipha, ngemuva nje kokuqeqeshwa. Akuvinjelwe ngisho nangesikhathi semincintiswano yamazwe omhlaba.

Ungahlukanisa kanjani phakathi kokuhlukumezeka?

Ngaphezulu, sitshele ukuthi kungani abaningi benobuhlungu benkonyane ngemuva kokuqeqeshwa, babala izizathu, ubuhlungu ngenxa yalokho obhekwa njengento "ejwayelekile". Ufunde nokuthi yini okufanele uyenze ukunciphisa amandla ayo. Manje ake sikhulume ngezimo lapho, uma imilenze yakho ibuhlungu kabi ngemuva kokuqina, kufanele uqaphele.

Sikhuluma ngokulimala okuhlukahlukene: ukuqhuma, ukuqhekeka, imihuzuko, ukuqhekeka. Okufanele ukwenze nokuthi uhlukanisa kanjani phakathi kokulimala? Izimpawu ezilandelayo zikubonisa:

1. Ubuhlungu obuhle nobendawo;
2. Lesi sakamuva asinciphi ezinsukwini ezingama-2-3 ngemuva kwekilasi, kubuhlungu emvelweni;
3. Isitho siyavuvukala, siphenduke sibe bomvu, kunezinye izimpawu ezibonakalayo zokulimala;
4. Kubuhlungu ukunyathela onyaweni, kunzima ukuhamba, ukuqatha kweqakala, kuthuthumela, izinzwane ziba ndikindiki;
5. Ukuzwela kulahlekile.

Kufanele wazi ukuthi kungakanani ubuhlungu bomlenze obujwayelekile ngemuva kokuqeqeshwa - kungabi ngaphezu kwezinsuku ezintathu. Ngesikhathi esifanayo, ubukhulu bezinhlungu buqala ngosuku olulandelayo futhi buyehla kancane kancane phakathi nosuku.

Uma konke kuhamba ngokuhlukile kuwe, sekuyisikhathi sokwenza okuthile, futhi inketho engcono kakhulu kungaba ukwenza isikhathi sokubonana nodokotela ohlinzayo wamathambo, futhi mhlawumbe ngokushesha kwenziwe i-X-ray.

Izindlela zokuvimbela

Yebo, sithole ukuthi kungani abantu abaningi benezinhlungu emilenzeni yabo ngemuva kokuzivocavoca, saphinde satshelwa nokuthi bungaqedwa kanjani ubuhlungu. Manje ake sixoxe ngokuthi yiziphi izindlela zokuvimbela ezinganciphisa ubungozi bokuqhamuka kwalesi sibonakaliso. Yini okufanele yenziwe ukuze adlule kuwe?

1. Masikhumbule esakubhala ngenhla, kungani amathole emilenze ebuhlungu kakhulu ngemuva kokuqeqeshwa? Ngenxa yokudakwa ngemikhiqizo yokubola. Ukusheshisa imetabolism yakho, khumbula ukuphuza amanzi ngaphambi, ngesikhathi nangemva kokuzivocavoca. Ukuntuleka koketshezi kuphazamisa ukujikeleza kwegazi futhi kuphazamise ukondleka kwamaseli. Ungavumeli lesi simo.
2. Awukwazi ukwenza ukwanda okubukhali kumthwalo. Yenyuse kancane kancane ukuze umzimba ube nesikhathi sokuzivumelanisa. Uma usanda kugula, kufanelekile ukwenza izivivinyo ezimbalwa ngemodi ekhululekile. Ukuzivikela komzimba kufanele kubuyiselwe kahle, kulokhu kuzobhekana kahle nemisebenzi yayo;
3. Lapho ubuzwa ukuthi ungabudambisa kanjani ubuhlungu bomlenze ngemuva kokuzivocavoca, izazi zokudla okunempilo kanye nabaqeqeshi bezemidlalo batusa ukulungisa indlela odla ngayo. Yidla izithelo nemifino eningi, weqe ukudla okungenamsoco kanye nama-carbohydrate alula. Gxila kumaprotheni nakuma-carbohydrate ayinkimbinkimbi. Ungawugcobi umzimba ngokudla okuyingozi;
4. Thatha ukuzamazama kwamaprotheni ngemuva nje kokuzivocavoca. Uzovala ngokushesha iwindi le-protein-carbohydrate, futhi, ngqo, aqale ukubuyisela ama-microfibers awonakele emisipheni.
5. Vakashela ijimu ngokuhlelekile, ugweme ukuba khona okude, okungenangqondo. Qeqesha umzimba wakho ukuzivocavoca, futhi kuzoyeka ukuwuphendula.

Yebo, manje uyazi ukuthi ungabunciphisa kanjani ubuhlungu bomlenze ngemuva kokuzivocavoca okunamandla. Khumbula, imvamisa lokhu kungukuphendula kwemisipha emsebenzini osebenzayo. Kodwa-ke, ungalokothi ukhohlwe amathuba okulimala. Abukho ubuhlungu obungabekezelelwa isikhathi eside kunezinsuku ezimbili. Ungalokothi uzame ukunciphisa amandla ayo ngamaphilisi ezinhlungu. Kulokhu, uzovimba kuphela uphawu ngaphandle kokuthinta umthombo wenkinga. Ezimweni ezimbi kakhulu, thintana nodokotela.

Bukela ividiyo: Kwenzakalani Uma Ushela Intombi Efonini (Disemba 2024).