Umzimba womuntu uhlelo oluyinkimbinkimbi, zonke izinqubo ezingaphansi komthetho wokugcina ibhalansi nokuziphilisa (homeostasis).
Ekuphumuleni, izigaba zempilo ziqhubeka ngejubane elijwayelekile. Ngokuqala kwempilo yemidlalo esebenzayo, isimo esizinzile sitholakala ngokusebenzisa izinqolobane ezibalulekile.
Ngemuva kokuzikhandla, umzimba udinga ukubuyela esimeni somzimba sebhalansi, ebesingaphambi kokuqeqeshwa, bese wenza kusebenze indlela yokuzivumelanisa nemithwalo elandelayo.
Ngesikhathi sokululama kwemisipha, ukwanda kokukhuthazela kwenzeka. Ukuvuselelwa okufanele kwemisipha ngemuva kokugijima noma ukuqeqeshwa kuyinqubo enganakekelwa. Ngaphandle kwalokho, yonke imizamo iba engasebenzi.
Kuthatha kangakanani ukuvuselelwa kwemisipha ngemuva kokuzivocavoca?
Imodi yokugijima kufanele ijikeleze ngokuqinile. Uma umsebenzi ukuthola amafomu amahle, ngezikhathi ezithile imithwalo ikhula kancane kancane. Esigabeni esithile sabantu, ukugijima akuyona kuphela, kodwa indlela eqinisekile yokuthuthukisa impilo, ngokwesibonelo, kubantu asebekhulile noma labo abaphethwe yisigaba sokuqala somfutho wegazi ophezulu.
Kubo, inhloso akukhona ukuqinisa ukuqeqeshwa ngemithwalo eyengeziwe, kepha ukubona umbuso kuyinto edingekayo. Ukugijima okude isikhathi eside kufanele kulandelwe isikhathi sokuphumula nokubuyiselwa kwemisipha nezinye izinhlelo zokusekela impilo yomuntu. Ukuphumula okufishane noma ukungaphumuli kuholela ekucindezelekeni kwemisipha nangovalo, okufaka isandla ekulimaleni komzimba.
Asikho isibalo esiqondile sokuthi imisipha engakanani elulama ngemuva kokuqeqeshwa. Noma kunjalo, izifundo eziningi zemidlalo, ezincike olwazini lwesayensi yezinto eziphilayo nezamakhemikhali mayelana nezinqubo ezenzeka ngaphakathi kumuntu, zihlukanisa izigaba eziningana.
Isigaba # 1 - Ukubuyisela Ngokushesha
Ukuqeqeshwa okuseqophelweni eliphezulu kuyisimo sokuxineka okukhulu komzimba, kuhambisane nokukhululwa kwamahomoni adrenaline, i-cortisol, njll. Lapho kusebenza, kusetshenziswa amandla amakhulu, izinqubo zenhliziyo nemithambo yokuphefumula zisebenza ngemodi esheshayo.
Imizuzu yokuqala engama-20-30 ngemuva kokuphela koqeqesho, imisipha ibhekana nesigaba sokululama ngokushesha. Kunconywa ukuthi uqede kancane ukugijima, ungami ngokungazelelwe, kepha ushintshele kusigqi esizolile noma isinyathelo nje semizuzu emi-5-7. Ngalesi sikhathi, ukushaya kwenhliziyo nokuphefumula kuzobuyela kokujwayelekile.
Ukuze ubuyele kokujwayelekile esigabeni sokululama ngokushesha, umzimba udinga ukugcwalisa izinqolobane eziphelile zama-carbohydrate awusizo (i-glucose), ama-amino acid, namaminerali; buyisela ibhalansi ye-hormonal ne-aqua.
Ukubuyiselwa kokulinganisela kwamanzi kwenziwa kalula futhi ngesikhathi esifushane. Udinga ukuqeda ukoma kwakho ngokushesha ngemuva kokuqeqeshwa, noma uphuze ngezikhathi ezithile phakathi nawo. Udinga ukusebenzisa iziphuzo ezikhethekile ze-isotonic noma amanzi amaminerali namanje.
Ukubuyela esimweni samandla nebhalansi yehomoni kwenziwa ngokugcwalisa izinqolobane ze-creatine phosphate, glycogen, ATP, kanye nokufakwa kwama-anabolic steroids (i-steroids, i-insulin) egazini.
Isigaba 2 - Ukubuyisa kancane
Lapho izinga lokuqala lamaminerali nezakhi zomzimba lilinganisiwe, inqubo yokuhlanganiswa kwamaprotheni, ama-amino acid nama-enzyme iqala - umzimba uqala ukusebenza ukubuyisela izicubu zomzimba ezonakele. Ukugijima, njenganoma yikuphi ukuqeqeshwa kwamandla, kunweba futhi kudabule imicu yemisipha umzimba ofuna ukuyiphilisa.
Ukulungiswa kwamaseli alimele kubangela ukumunca okusheshayo kwezakhamzimba kusuka ohlelweni lokugaya ukudla, ngakho-ke kunconywa ukusiza inqubo evela ngaphandle: thatha u-25-30 g wamaprotheni ahlanziwe noma okunye ukudla kwezemidlalo okuhlose ukubuyisa amandla.
Le nqubo iqala emahoreni ama-4 ngemuva kokusebenza, ithatha amahora ayi-15 kuye kwangama-24 futhi ibizwa ngokuthi yisigaba sesinxephezelo, okungukuthi, ukuvuselelwa kwemisipha iye ezingeni layo lokuqala.
Isigaba 3 - ukukhokhelwa ngokweqile
Isigaba esibaluleke kakhulu sokululama kwemisipha kulapho ukukhula kwemisipha kuphezulu kakhulu. Iqala amahora angama-36-72 ngemuva kokuqeqeshwa kwamandla futhi ihlala kuze kube yizinsuku ezi-5.
Izinqubo ezifana nesigaba sesibili ziqhubeka emzimbeni womuntu, noma kunjalo, ukusebenza kahle nokuzuza kwemisipha kukhula ngaphezu kuka-10%. Umzimba uyaqhubeka nokudla ama-carbohydrate amaningi kanye nama-amino acid ukuze unikeze amandla wokuzivocavoca okulandelayo.
Ukwanda kwemicu yemisipha kunikezwa inqubo eqhubekayo yokufaka esikhundleni samaprotheni abhujisiwe. Imisipha iyakhula lapho izinga lokuhlanganiswa kwamaprotheni lidlula isilinganiso sokuwohloka kwamaprotheni.
Kulesi sigaba, ukugijima okuhleliwe okulandelayo noma omunye umthwalo wamandla emisipha kufanele wenziwe.
Isigaba 4 - ukubambezeleka kokululama
Isigaba sesine sivela uma ukuzivocavoca kuphuthelwe ngesikhathi sokuqongelelwa futhi izicubu azitholanga umthwalo olingana. Ukululama okulibazisekile kubonakala ngokubuyela kohlelo lwemisipha esimweni esasivele sisebenza.
Ukugijima okukodwa noma okubili okungabanjwanga ngeke kube nesikhathi sokubuyisela umzimba kumodi ekhululeke kakhudlwana futhi kunciphise imisipha, kepha inqubekela phambili ekukhuleni nasekukhuthazeleni kwabo izokwehliswa kakhulu. Ngakho-ke, kubalulekile ukulandela uhlelo olucacile lwamakilasi akho.
Kuthatha isikhathi esingakanani ukuthi imisipha ilulame?
Inqubo yokululama kwemisipha imele umuntu ngamunye futhi ihlala isikhathi esithile:
- Ngemuva kokuzivocavoca okusebenzayo, njengomthetho, ngosuku olulandelayo, ubunzima kanye nobuhlungu obubuhlungu obuvela kancane buvela kuwo wonke amaqembu emisipha abandakanyekile.
- Ngosuku lwesine noma lwesihlanu lokuphumula, imizwa engathandeki inyamalala ngokuphelele, futhi ukugijima kungaphinde kuqalwe.
- Kwabanye abantu, izigaba zokutakula zidlula ngokushesha, izinsuku ezingama-2-3 zokuphumula zanele kubo.
Izici ezithinta izinga lokululama zizithoba kakhulu: ikhwalithi yokulala, ukudla okunomsoco, isigqi nendlela yokuphila, isimo sempilo, ukuqina kwangaphambilini kokuzivocavoca, nokuningi.
Izindlela zokubuyiselwa kwemisipha
- Ukuphefumula nokubuyisa kwe-pulse. Indlela yokuqala yokuqala eya ekululameni kwemisipha. Emgqeni wokugcina, awukwazi ukuma ngokungazelelwe, ijubane kufanele lehliswe kancane kancane, uthathe umoya ojulile, wehlise imvamisa yawo. Ukuma kwezandla okhalweni noma okhalweni kuzovumela ukuvuleka okuphelele kwamaphaphu.
- Ijubane lokugijima. Ukubuyiselwa kwemisipha kuhlobene ngqo nesivinini sokugijima. Awukwazi ukugijima ngokushesha ngokushesha. Ijubane lakha kancane kancane, liqala ngokuthula.
- Amanzi. Kubaluleke kakhulu ukuvala ukusilela kwamanzi emzimbeni okubangelwa ukugijima. Udinga ukuphuza ezingxenyeni ezincane, kepha kaningi. Kunconywa ukuqeda ukoma kwakho ngamanzi amile. Phakathi nawo wonke umjikelezo wokululama, kufanele uziqeqeshe ukuphuza amanzi amaningi ahlanzekile.
- Ukugeza noma i-Pool - Ukugeza ngemuva kokugijima akuyona nje yezizathu zenhlanzeko. Amanzi apholile noma ukushintshana kwawo ngamanzi abandayo kusiza ukukhulula ithoni yemisipha, kusebenze ukujikeleza kwegazi futhi kunike amandla.
- Ukugeza okufudumele noma i-sauna. Ukugeza okufudumele ngamafutha anamakha noma iseshini emfushane ye-sauna kusiza ukukhulula izicubu zomzimba wonke.
- Ukudla. Yidla ubhanana noma ukufaka izithasiselo zamaprotheni ngemuva nje kokuzivocavoca. Ngesikhathi sokululama kwemisipha, isidingo samaprotheni nama-carbohydrate kufanele sigcwaliswe ngezinga lama-2 g wamaprotheni amsulwa ngekhilogremu ngalinye lesisindo sakho. Ukudla okunomsoco kufanele kube okulungile futhi okulinganiselayo: ukudla kufanele njalo kuqukethe ukudla okuqinile kwamaprotheni nemifino eluhlaza.
- Kulungele. Ngaphambi kokugijima, udinga ukufudumeza amalunga ezinyawo, wenze ukukhahlela okumbalwa. Ngemuva kokugijima, imilenze yakho idinga ukwelulwa ngokuphelele kwemizuzu emihlanu.
- Ukubhucungwa. Indlela enhle yokusheshisa igazi nokuqeda ukukhathala kwethole neminye imisipha. Indlela esebenza ngokulinganayo kanye nokusikhipha ukusetshenziswa kwesicelo se-Kuznetsov. I-massage yangaphambi kokuzivocavoca inconywa ukufudumeza imisipha esebenzayo.
- Ezokungcebeleka. Isikhathi esingangehora ngemuva kokugijima, kuyasiza ukulala phansi egumbini elinobumnyama obucishe bube ne-roller ngaphansi kwezinyawo zakho. Isiza ukujikeleza kwegazi futhi iqeda umuzwa wobunzima emilenzeni.
- Lala. Ukubuyiselwa ngokuphelele kwemisipha akunakwenzeka ngaphandle kokulala okukhiqizayo. Udinga ukulala okungenani amahora ayisishiyagalombili ngokuqhubekayo. Ukuhamba emoyeni ohlanzekile njalo ebusuku ngaphambi kokulala kuwumkhuba omuhle.
- Amafutha noma eminye imithi. Kwezinye izimo, awukwazi ukwenza ngaphandle kwezidakamizwa ezikhethekile zemithi ezisheshisa ukululama kwemisipha. Ukusetshenziswa kwabo kufanele kwenziwe ngemvume kadokotela.
Wazi kanjani ukuthi imisipha yakho isiluleme?
Uma ngesikhathi sokuqeqeshwa kwamandla noma ukugijima kunomuzwa wokungahambi kahle, ubuhlungu, ukukhathala, ukuqina kwemisipha namalunga, lokhu kusho ukuthi imisipha ibingasitholi isikhathi sokululama ngokuphelele.
Ubuhlungu bemisipha ngenkathi ukugijima akwamukelekile! Ungazizwa unesisindo emilenzeni yakho, kodwa ubuhlungu buyisibonakaliso sokuthi ukujima kwakho akuhambi kahle noma imisipha yakho ayikalulami. Kubalulekile ukuqonda umehluko phakathi kobuhlungu bemvelo obuhambisana nokugcwala kwemisipha ngegazi nezakhamzimba (i-DOMS) ezinhlungwini ezidala ukulimala komzimba.
Isikhathi sokuphumula esifanelekile phakathi kwama-run kufanele sibe phakathi kwamahora angama-36 nama-72. Lezi zinsuku kufanele zinikelwe ekusebenzeni komzimba okukhanyayo: i-cardio yamanzi, izivivinyo zokuzifudumeza nokwelula, ukubhucungwa kwemisipha yethole.
Izici ezinjengemimoya ephezulu, inhlalakahle, ukulala ubuthongo obukhulu, ukwaneliseka ngemiphumela kanye nesifiso sokuqala ukuziqeqesha, nokukhula kwemisipha kukhombisa ukululama okuphelele kwemisipha.
Ukugijima, ngokombono wezinqubo ezenzeka ngaphakathi emzimbeni, kudala izimo zokuxineka emzimbeni nasemisipheni. Ukuhambisana nombuso wokugijima wokugijima, indlela efanele yokuphumula, ukulandela izincomo ngesikhathi sokuqongelela kwenza inqubo yokululama kwemisipha ngemuva kokusebenza kamnandi futhi ilusizo.
Lokhu, futhi, kubangela ukwakhiwa kabusha kwazo zonke izinhlelo zokuphila kwabantu, kukhulisa ukukhuthazela nokumelana nezifo. Imithwalo eyanele, eshintshana nokuphumula okufanele, vumela isikhashana ukuthi uthuthukise imingcele eminingi ebalulekile yomzimba futhi uthole umzimba omuhle nonempilo.
