Ezempilo
I-6K 0 19.02.2018 (igcine ukubuyekezwa: 24.01.2019)
Uma ucabanga ngezindlela zokubuyisa umzimba, umuntu akakwazi ukungawunaki umphumela wokushisa. Phambilini sibheke izinzuzo ze-sauna ngemuva kokuzivocavoca ukusheshisa ukululama. Isihloko sendatshana entsha ukugeza ngeqhwa: ukuthi kuyini nokuthi kuthinta kanjani izinqubo zokululama.
Ulwazi oluvamile
Ukugeza ngeqhwa kuyichibi elikhulu eligcwele umphetho ngeqhwa. Le nqubo imvamisa isho ukwehlisa imilenze ibhakede / umcengezi wamanzi okushisa ekamelweni, ogcwele iqhwa. Njengoba iqhwa lincibilika ngokungalingani, izinga lokushisa lamanzi lehla lisuka ku-15 liye ku-0 kancane, okunciphisa ubungozi bokungenwa umkhuhlane.
Ngokuya ngocwaningo, ukusebenzisa ukugeza kweqhwa:
- kunciphisa umphumela we-lactic acid;
- ulikhulula ngokushesha igazi elimile ngemuva kokumpompa;
- kuqinisa amasosha omzimba;
- iletha ngokushesha amaqembu amakhulu emisipha abe yithoni.
Umbuzo wokuthi kungani abasubathi bageza i-ice usubaluleke kakhulu ngemuva kokuthi iqembu lezemidlalo laseBrithani libonwe emidlalweni yokugcina yama-Olympic ngale nqubo yokuzilibazisa.
Iqiniso elithakazelisayo: iqembu ngokwalo alizange lizuze imiphumela emihle. Lokhu akubangazi izinzuzo zokugeza ngeqhwa, kepha kufakazela ukuthi imiphumela yayo ayinakuqhathaniswa nokuthatha noma yiluphi uhlobo lokusebenzisa izidakamizwa.
Ungayithatha kanjani?
Ungageza kahle kanjani iqhwa ukuze ungalimazi impilo yakho futhi wandise ukusebenza kwenqubo yokuqeqesha?
Landela le mithetho elula:
- Amanzi kufanele abe sezingeni lokushisa (15-20 degrees Celsius); amanzi kampompi akulungele lokhu.
- Akunconyelwe ukuhlala kubhavu weqhwa ngaphezu kwemizuzu engu-5-7 ngaphandle kokuqina kwangaphambilini ngenxa yengozi yokungenwa umkhuhlane. Noma ngabe uqinisiwe, akukhuthazwa ukuthi usebenzise ibhavu imizuzu engaphezu kwengu-20.
- Kufanele kube neqhwa eliningi - cishe u-20-40% wesisindo samanzi. Yilungiselele kusengaphambili ngokuyithululela ezifomini ezikhethekile bese ubeka amanzi efrijini.
- Kungcono ukucwilisa ku-ice bath kuphela amaqembu emisipha abesebenza ngesikhathi sokuqeqeshwa, i.e. hhayi ngokuphelele, kepha cwilisa kuphela imilenze / izingalo.
- Ngaphambi kokugeza i-ice, kungcono uthintane nodokotela wakho ngobungozi bokusetshenziswa kwakho.
- Kuyadingeka ukuthi ugeze neqhwa kungakadluli isigamu sehora ngemuva kokuqeqeshwa, kuyilapho i-lactic acid ingazithinti kakhulu izinqubo zokululama.
I-Placebo noma Inzuzo?
Kungani abagijimi abangochwepheshe bathatha ukugeza ngeqhwa? Ingabe ukugeza ngeqhwa kuwusizo ngempela? Ochwepheshe abakafiki esivumelwaneni. Ngakolunye uhlangothi, abaqeqeshi abazijwayeza ukusebenzisa ibhafu yeqhwa bakholelwa ukuthi kukhulisa impela ukusebenza kwabasubathi ngo-5-10%, okubalulekile endaweni yokuncintisana. Ngakolunye uhlangothi, abaphikisi bokusebenzisa i-ice bath baveza ukuthi ingcindezi ngemuva kokuqeqeshwa isivele inkulu, ngenxa yalokho ingozi yokugula lapho usebenzisa le nqubo inyuka kakhulu.
Ake sicabangele zombili lezi zikhundla ngokuningiliziwe.
| Ngemuva | Vs |
| Ukugeza ngeqhwa kususa i-lactic acid emisipheni | Ngaphansi kwethonya lamakhaza, i-asidi kuphela ama-denature, aqeda izinhlungu, kepha ayisusi into emzimbeni. |
| Ukugeza ngeqhwa kungathuthukisa ukusebenza komdlali okwesikhashana | Eqinisweni, umphumela oshisayo uvusa kuphela i-adrenaline rush, ethuthukisa imiphumela okwesikhashana, kepha ngokusetshenziswa okungapheli, umzimba ujwayela ukubanda, okunciphisa ukusebenza kokugeza. |
| Imisipha yamathoni okugeza eqhweni | Ukubanda kungadala amajaqamba emisipha. |
| Ukugeza ngeqhwa kusheshisa ukutakula ngemuva kokuzivocavoca | Ukuthuthukiswa kobuhlungu emajoyini kungenzeka, okungeke kuvumele ukuqeqeshwa noma ngabe kwenzeka kuphi ukululama kwemisipha okuphelele. |
Kulimaza impilo
Naphezu kwezinzuzo ezingase zibe khona ngokugeza i-ice, imiphumela emibi iyakuphika ukusebenza kwale ndlela.
Yimiphi imiphumela engenzeka:
- Izinkinga zenhliziyo. Iqiniso ikakhulukazi kubasubathi abangaphezu kweminyaka engama-35 ubudala. Ukugeza ngeqhwa kungadala amajaqamba, kufaka phakathi inhliziyo
- Ukudlikizela. Ngenxa ye-hypothermia, imisipha, esikhundleni sokuphumula, ingena esigabeni sokushuba njalo - lokhu kuyindlela yokuzivikela yomzimba, okuthi, ngenxa yokuphambana okunjalo, inyuse izinga lokushisa langaphakathi lomzimba.
- Kuyabanda. Ukuziqeqesha kukodwa kuyacindezela emzimbeni, ngakho-ke umthwalo owengeziwe ngesimo se-hypothermia uvame ukuphela ngemikhuhlane.
- Izifo zohlelo lwe-genitourinary. Lapho ucwiliswa kubhavu ngenhla kwezinga lesinqe, kunengozi enkulu ye-hypothermia yezitho zokuzala.
- Ubuhlungu obuhlangene. Kubantu abaphethwe yizinhlungu ezihlangene, i-hypothermia yemikhawulo iyaphikiswa.
- Ingcindezi eyengeziwe.
Qaphela: ubungozi bale miphumela buyanda lapho umbuso wezinga lokushisa wephulwa, noma lapho uhlala kubhavu weqhwa isikhathi eside.
Isifinyezo esifushane
Ngemidlalo ehlukene kanye nemithwalo ehlukahlukene, ukuhlukahluka kwabo kokugeza kweqhwa kuthuthukisiwe. Cabanga ngayo yonke imininingwane ekhona kuthebula.
| Iqembu lemisipha | Layisha umfutho | Izici zokuntywila | Ingozi engaba khona | Zuza |
| Imilenze | Noma yikuphi | Udinga ukucwilisa kuphela imilenze yakho ejulile emaqakaleni, ezimweni ezingavamile - maphakathi ne-quadriceps. Amanzi kufanele abe nokushisa okulingene –10-15 degrees Celsius. Iphesenti leqhwa kuketshezi alikho ngaphezu kwama-25%. Isikhathi senqubo sincike ekuqineni kwakho. Akunconywa ukuthi uchithe ngaphezu kwemizuzu engu-15. | Amandla okubamba umkhuhlane. Endabeni yezinkinga ezihlangene - ukwanda kwesifo esibuhlungu esibangelwa ukupholisa okungazelelwe. | Ikuvumela ukuthi ususe ngokushesha i-lactic acid enqwabelene ngemuva kwe-cardio. |
| Umthwalo ophelele | Phansi | Umzimba wonke ucwiliswa kuze kufike entanyeni isikhathi esifushane (kufika kwimizuzu emi-5). Inani leqhwa kuketshezi alikho ngaphezu kwe-10%. Abadlali abanesizini bangahlala kubhavu weqhwa isikhathi eside, kepha ukusebenza kwenqubo enjalo kuhlala kungabazeka | Ubungozi bemikhuhlane. Ubungozi bokuthola izinkinga zokuzala. Ingozi yokuthola i-pneumonia. | Ngokushesha tones imisipha bese uyilungiselela imithwalo esindayo. Isheshisa ukutakula. |
| Ukululama okuphuthumayo | Kukhawulela | Ukucwiliswa komzimba kuze kufike okhalweni emanzini e-ice ekuvakasheni okuncane imizuzu engu-2-3 njalo ngemizuzu eyi-10. Isikhathi esisele, umgijimi uhlikihlwa ngamandla aze afudumale ngokuphelele. Iphesenti leqhwa emanzini alikho ngaphezu kwama-40%. | Ithuba elincane lokuthola izinkinga ngomsebenzi wokuzala womzimba. Ingozi yokuthola amakhaza ngenxa yomzimba obuthakathaka. | Isiza ukuqeda ngokushesha i-lactic acid, imisipha yethoni nokusheshisa ukutakula. |
| Sebenza eyindilinga | Amandla aphakathi nendawo | Ukucwiliswa kwemilenze maphakathi ne-quadriceps, inqubo yenqubo ifinyelela kumizuzu eyi-12. Iphesenti leqhwa lingafika kuma-30%. | Umkhuhlane, inyumoniya, ukukhulisa ubuhlungu bamalunga. | Ibuyisa ithoni yemisipha, iqeda izinhlungu ezibangelwa yingcindezi. |
| Ukuqina okujwayelekile | Noma yikuphi | Ukucwiliswa okugcwele komzimba. Inqubo yansuku zonke - qala kusuka kumzuzu owodwa, ukwandisa isikhathi senqubo ngemizuzwana engama-20-30 nsuku zonke. | Ubungozi bemikhuhlane. Okunye kuphephile. | Kwandisa ukumelana komzimba nokubanda nokugcwala ngokweqile. |
| Ukubuyiselwa emncintiswaneni | Kukhawulela | Ukucwiliswa kwemilenze + iqembu lemisipha elibambe iqhaza ekulayisheni imizuzu engu-3-7, kuya ngokuqina komzimba. | Imikhuhlane - inyumoniya - ukukhulisa ubuhlungu emajoyintini. | Ikuvumela ukuthi ubuyisele ngokushesha ukusebenza kwemisipha. |
Isiphetho
Kungani abagijimi bethatha ama-ice bath uma inqubo ingase ibe yingozi? Kubalulekile ukufeza imiphumela ephezulu emincintiswaneni. Kulokhu, kusetshenziswa ngokuphelele zonke izindlela ezitholakalayo, kusuka ekusikeni umzimba kuya ku-placebo. Uma ukugeza ngeqhwa kukwazi ukwandisa ukusebenza komsubathi okungenani ngama-5-7%, lokhu kungaba yinkomba ewujuqu yokuthola ukunqoba okufiselekayo. Ngakho-ke, ngaphandle kokulimala okungenzeka, ukugeza ngeqhwa kudume kakhulu kubasubathi bama-Olimpiki.
Nazi izinto ezithile eziyisisekelo okufanele uzikhumbule mayelana nokugeza kwe-ice emva kokuzivocavoca:
- Ingcuphe enkulu yokubanjwa umkhuhlane. Lokhu kungenxa yokuthi umzimba usesimweni sokucindezeleka ngokweqile ngemuva kokuqeqeshwa (ukuncintisana).
- Ukucwilisa okungafanele noma ukuqina ngokwanele kungaholela ezinkingeni ezinkulu zempilo.
- Ukusebenza kokugeza ama-ice bath akukaze kufakazelwe ngokwesayensi.
- Inqubo ngeke ikuvumele ukuthi wandise umkhiqizo womjikelezo wokuqeqesha, uzonciphisa kuphela imiphumela emibi, enjengesiyezi, ukugcinwa kwe-lactic acid, njll.
Ngokubheka okungenhla, abahleli ngeke bancome ukusetshenziswa kwama-ice bath kubadlali abangaqeqeshiwe.
