Ukuba ugqibile ukuzilolonga kakhulu, ungazibuza, 'Kutheni imilenze yam ibuhlungu emva kokuzilolonga?' Umbuzo wakho uyinyani kwaye unokukhomba kwizizathu ezininzi. Yenye yezinto eziphikisayo malunga nokuqina komzimba ngamanye amaxesha ukuzilolonga kunokubangela iintlungu nangona kubalulekile kwimpilo entle.
Kutheni le nto iinyawo zam ziqaqamba emva kokuzilolonga?
Xa imilenze ibuhlungu emva kokuzivocavoca inokukuthintela ekufuneni ukuzilolonga ngakumbi, kodwa ukwazi ukuba iintlungu ziqhelekile kwaye ziya kuncipha njengoko uqhubeka nokuzilolonga kwakho kunokukunceda uqhubele phambili kwiinjongo zakho zomzimba.
Amanqaku afanelekileyo- Isampulu yePilates Exercises Imifanekiso
- Amantombazana ashushu aQhelisela umzimba
- Imizekelo yokuzivocavoca kwe-Isotonic enemifanekiso
Ukungabikho komsebenzi
Imisipha yomlenze ka-Achy inokuba sisiphumo sokungasebenzi. Mhlawumbi khange wenze umthambo rhoqo. Ngokukhawuleza, umzimba wakho ujongene nokukhawuleza kwemisebenzi emitsha xa uthatha isigqibo sokubaleka okanye ukuhamba ngebhayisikile. Izihlunu ezingafakwanga mqathango zinokubuhlungu emva kokuvela komsebenzi omtsha. Isigqebelo seentlungu zakho kunye neentlungu zakho kukuba kufuneka uzilolonge ukuthintela imiba ezayo. Nangona kunjalo, nabanye abantu, iintlungu zokuqala zinokuba ngumqobo ekuqhubekeni nokuzilolonga.
Ukuzakhela eyakho imidlalo ye-roller coaster
Imisipha ebandayo
Kwelinye icala, ukuba wenza umthambo, kubalulekile ukuba wolule ngaphambi nasemva kokuzilolonga. Imisipha yakho ye-hip inokuqina xa unyuka okanye uhamba ngebhayisikile, ubangele ukuba ungakhululeki kwimilenze yakho. Ukolula kunceda ekwandiseni ubhetyebhetye kunye noluhlu lokuhamba olunokunceda ukuthintela iintlungu ezibangelwa kukuzilolonga. Ukolula emva kokuzilolonga kuthatha ithuba lemisipha yakho efudumeleyo kunye nokonyuka kokuhamba kwegazi ukufezekisa izibonelelo eziphezulu.
Imveliso yeLactic Acid
Ukuba wenza umthambo rhoqo, uyawakha amandla akho emiphunga kwaye uphucule amandla omzimba wakho wokuhambisa ioksijini kwizicubu zomzimba wakho. Iswekile esegazini lakho iya kuwuphembelela umsebenzi wakho. Ukuba awukwazi ukuhambisana neemfuno zakho zamandla, umzimba wakho uza kubuyela ekwaphuleni iikhabhohayidrethi ngamandla usebenzisa indlela engadingi oksijini, ukuvelisa i-lactic acid kwinkqubo.
Ukhuseleko loMzimba
Imveliso yale mveliso ye-acid ye-lactic yintlungu kwimilenze yakho, ihlala iluvutha. Ngandlela thile, eli nyathelo lelinye lokukhusela elisetyenziswa ngumzimba wakho ukukhuthaza ukuba unciphise amandla omsebenzi wakho. Ngokuchasene nenkolelo edumileyo, ukuveliswa kwe-asidi ye-lactic kubangela iintlungu ngexesha nangoko emva kokuzilolonga. Ayisiyiyo kuphela unobangela wokuziva uziva buhlungu kamva, kodwa kunokuba yinto enokuba negalelo kwabaninzi, lutsho uphando olushicilelwe Inzululwazi yaseMelika .
Uxinzelelo lwezihlunu
Ngamaxesha athileubunzima bemisiphainokwenzeka usuku okanye ezimbini emva kokuba usebenze. Ukulibaziseka kokuqalisa kokuqaqanjelwa sisihlunu (DOMS) kuqhelekile xa uqala inkqubo entsha yokuzilolonga. Xa izihlunu zakho zibuhlungu emva kokuzivocavoca, iintlungu zimele umzimba wakho wenze uhlengahlengiso kwimisebenzi yakho emitsha.
Oyena nobangela, kunye nokunyanga kwe-DOMS akwaziwa. Abaphandi bakholelwa ukuba le ntlungu inokubangelwa ziinyembezi ezincinci kwimisipha yakho yemisipha eyenzeka xa usenza umthambo, ngakumbi emva komzamo omkhulu. Ngelixa ungayidibanisa njengengxaki yabaqalayo, nabadlali abanamava banokuba namava e-DOMS.
Ukuthintela ubunzima beMisipha
Ezinye iindlela zokuthintela zinokukunceda ukunqanda uxinzelelo lwezihlunu kwimithambo, utsho IZiko laseMazantsi eCalifornia :
- Rhoqouqeqesho lokomelelakuya kwenza ukuba umzimba wakho ungabanjwa lula kukuxhamla kwezihlunu.
- Ukuzifudumeza ngaphambili kunye nokupholisaemva kokuzivocavoca kunceda izihlunu zakho ukuba zibuyise.
I-Shin Splints
Esinye isizathu esinokubangela iintlungu zangemva kokuzilolonga zinokuba ziintsimbi. Ngamaqhekeza e-shin, iintlungu zakho zihlala zivalelwe kwimisipha yangaphakathi ye-tibialis ngaphambili komlenze wakho osezantsi. Njengazo zonke ezinye izizathu, ukukhanya kwe-shin kwenzeka ngokusetyenziswa gwenxa kwezihlunu zakho.
Ngelixa izihlunu zemisipha, usebenzisa umsebenzi ophantsi wokusebenza ngeentlungu, nge-shin splints kufuneka uphumle kwaye uyeke ukuzivocavoca de iintlungu ziphele. Ukunyanga i-ice kunye nobushushu kunyango kunokubonelela ngesiqabu. Ukuphumla, kwiimeko ezininzi, lolona nyango lulungileyo.
Ukungalingani kwe-Electrolyte
Anukungalingani kwe-electrolytekunokukhokelela kwintlungu yomlenze, kwaye ekubeni ukuzivocavoca ngamandla ngaphandle kokuncedisa ngokufanelekileyo kunokukhokelela kulolu hlobo lokungalingani, kunokubonakala ngathi ukuzivocavoca ngokwayo kubangele umlenze. Ukuba ukusebenza kwakho kukhulu kwaye kuhlala ixesha elide kuneyure ngosuku, aisiselo kwezemidlalokunokuba luncedo.
Imeko yonyango
Kwiimeko ezinqabileyo, kukho izizathu zonyango ezinokubangela ukuba imilenze ibuhlungu emva kokuzivocavoca. Isifo seNtsholongwane , amahlwili egazi, kunye nesifo samathambo konke kunokubangela ukuba imilenze iqaqambe, kwaye ukuba uqaphela kuphela ubuhlungu emva kokuzivocavoca, unokucinga ukuba kukho unxibelelwano. Thetha kugqirha wakho ukuba ukhathazekile kunokubakho enye into kwimilenze yakho ebuhlungu ngaphandle kokulibaziseka kokuqaqanjelwa yimisipha.
Funda kumava
Intlungu yomlenze emva kokuzivocavoca inokukhathaza kakhulu, ngakumbi ukuba uqala inkqubo entsha yokuzilolonga. Ukuqonda izizathu ezinokubangela kunokukunceda uphephe amahlaba anokukugcina ungazilolanga. Funda kumava akho ukuze uhlale ukhuthele.
