Ukuba siyaziqhelanisa nezemidlalo ngamaxesha athile okanye rhoqo, ngaxa lithile sisenokuba nako Ukuqaqanjelwa kwezihlunu emva kwexesha okubizwa ngokuba kukuqaqamba kwezihlunu. Le ntlungu encinci ye-muscle ingakhokelela ekuphazamisekeni okukhulu kunye nenyaniso yokuba sinemitya yezicathulo isenza sithandabuze ukuba luphawu oluhle.
Esi sigulo sinokubonakala sisiphazamiso esiqhelekileyo njengoko sinjalo ukusebenza komzimba ngexesha. Kodwa ingxaki xa uqeqesha rhoqo kwaye ngamaxesha kwaye ubuhlungu buvela ngokuphindaphindiweyo. Kutheni isenzeka? Ngaba luphawu olulungileyo? Ngaba zithatha ixesha elide ukuba zinyamalale?
Ziziphi iintambo zesihlangu kwaye kutheni zenzeka?
Iintambo zezihlangu okanye "DOMS" yintlungu yemisipha yemvelaphi kade ezibonakala kwizihlunu eziye zasetyenzwa iiyure kwaye emva kokuzivocavoca okungaqhelekanga. Isenokuba ayizange ilungelelaniswe kakuhle okanye yenziwe ngamandla kwaye apho ukufinyezwa kwe-eccentric kukongamela.
Kuvakala njani xa unemitya yezihlangu?
Intlungu yenye yezona mpawu zibalaseleyo. Kukho uvakalelo kwindawo ebangela intlungu, uya kuziva nokuba kukho indawo edumbileyo uya kuziva ukungakwazi ukuhambisa indawo echaphazelekayo, nangona yonke into iya kuxhomekeka kwintlungu eviwayo, iya kuqatshelwa Ukomelela xa udala intshukumo. Ukuba ufuna ukucofa indawo okanye ufuna ukwenza ukufinyela okanye ukolula, uya kuqaphela uvakalelo oluninzi.
Kutheni intambo yezihlangu isenzeka?
Akukho mpendulo ineenkcukacha ebandakanya inyani kwesi siphumo. Kukho iithiyori ezahlukeneyo ezenziweyo kwaye zonke zikhomba umonakalo owenziweyo ngokuphinda-phindwa kwe-eccentric contractions kunye kubangela ukuvuvukala kwindawo.
Umthambo ophindaphinda kakhulu yenza umonakalo omkhulu wemithambo-luvo evelisa uxinzelelo kwi-nerve endings ye-muscle spindle, echaphazela kakhulu imicu yemisipha.
Ngale ndlela le ntlungu iveliswa ngenxa ukuzilolonga ngokuqhubekayo nokomelela oko kwenziwa kwisihlunu esingenalo uxanduva lwaneleyo lokumelana noxinzelelo olunjalo yenziwe ngamandla amatsha. Ukuthatha izongezo zeswekile akuyi kunceda ukunqanda ukuba buhlungu kwithiyori, kodwa amanye amayeza esiwachaza kamva anokusetyenziswa.
Ngaba ukuba nentambo yesihlangu luphawu olulungileyo?
Abantu abaninzi bakholelwa ukuba ukuba buhlungu kubangele ukuba ulindelo lwabo loqeqesho lufikelelwe, bade baye kude bakholelwe ukuba kunjalo. uphawu lokukhula kwezihlunu. Akukho ngaphezu kobuhlungu bomsipha obangelwa utshintsho lokuzilolonga okanye ngoku ukunyanzeliswa kwemithambo emitsha.
Kufuneka ucwangcise umthambo okanye wenze umthambo kakuhle ukuze i-laces ingasebenzi. Ukuba nobuhlungu akusoloko kuluphawu oluhle ekupheleni komthambo. Ukufezekisa ukusebenza kakuhle, kuyimfuneko ukuqinisekisa ukuba iiseli zesathelayithi ziza ukulungisa umonakalo obangelwa uqeqesho.
Xa usenza umthambo, kufuneka uqinisekise ukuba umthwalo oveliswayo wanele, ukuze ingabangeli ukufa kweeseli. Ukuze ufumane umthambo olungileyo kufuneka wenze imithambo egxininisekileyo nkqu i-eccentrics kunye ngokuthe ngcembe ukwandisa ubunzulu. Le ndlela yokwenza imidlalo yeyona ndlela ilungileyo, ekubeni ekuhambeni kwexesha ukuba awunyanzeli izihlunu zakho umzimba wakho uya kukubulela kwaye iziphumo ezilungileyo ziya kubonwa ekuhambeni kwexesha.
I-eccentric muscle contraction ekuhambeni kwexesha izisa iziphumo ebezingalindelekanga. Ukuqonda olu hlobo lokuzilolonga, kuyimfuneko ukucacisa ukuba lwenziwa nge-contraction ye-isotonic, apho ukuxhatshazwa kuveliswa kwimicu ye-muscle.
Iingcali ezisebenza ngokufundisa olu luhlu lwemithambo kufuneka luthathele ingqalelo umngcipheko woqeqesho kunye nokuzivocavoca kwe-eccentric, ngale ndlela kufuneka bancitshiswe ukuya phezulu ukuze imisipha ingonzakali.
Ukuba umzimba awuphumli ngolu hlobo lokuzilolonga kwaye ke uhlala ubuhlungu, ukuchacha kwakho akusayi kuphela kwaye ke, kuya kubakho iziphumo ezibi. Umonakalo uya kwanda kwaye uya kuba mbi ngakumbi. kubangela ukwenzakala ngakumbikubandakanywa iinyembezi zemisipha okanye iigaments ezikrazukileyo.
Amayeza okuthomalalisa intlungu
Zinike i-massage kwindawo Lelinye lamayeza athomalalisa iintlungu. Unga Thatha ibuprofen ngexesha, kodwa ungathathi kakhulu ukwenzela ukuba ingabangeli iingxaki zamathumbu kwaye ichaphazele ukufunxa izondlo.
sukugalela umkhenkce kuba isenokungabi liyeza elisebenzayo kakhulu, kodwa ukusetyenziswa kolunye uhlobo i-menthol pain reliever spray inokuphelisa kakhulu intlungu kunye nokudumba.
Nokuba ayibonakali inokuthenjwa ukusetyenziswa Iyakwazi ukukhululeka kakhulu, kuba yi-elastic resistance. Le ndlela inokusebenza ngakumbi kune-massage.
Kuye kwathiwa ngamaxesha amaninzi ukuthatha iswekile ngaphambi kokuzivocavoca kunokuba luncedo kwi-lactic acid, kodwa ayizange iboniswe ukuba isebenze. isinamon kunye nejinja Zineepropati ezichasayo ezinceda ukunciphisa ubuhlungu. Nditsho ne I-Omega-3 fatty supplements Bakwanceda ukuvuvukala.