Xa uqhelisela uhlobo lomthambo, kusoloko kukho ugxininiso oluninzi kwi ukuzifudumeza kwezemidlalo. Siyazi ukuba lo mkhuba unceda ukukhusela ukulimala kunye nokuphucula ukusebenza ngexesha leseshoni. Kwaye amajoyina, i-tendon kunye nezihlunu ziyasebenza kwaye zibe bhetyebhetye ngakumbi, zinceda ukuthintela ukulimala okunokwenzeka ngenxa yokutsala okanye iimpembelelo ezingalindelekanga. Noko ke, akukho nto ingako ithethwayo okanye ethathelwa ingqalelo. ukupholisa imidlalo. Lo ngumsebenzi owenziwe ekupheleni koqeqesho kunye nenjongo efanayo njengokufudumala kodwa ukhonza ukuzinzisa umzimba kwakhona.
Kule nqaku siza kukuxelela zonke iimpawu kunye nokubaluleka kokupholisa imidlalo.
Umsebenzi womzimba kunye nokusebenza
Xa siqeqesha okanye siqhuba nayiphi na iseshoni yokuzivocavoca umzimba, kubalulekile ukuthobela zonke izigaba ezifunekayo kwisiphumo esihle. Ezi zigaba zezi: ukufudumala kwezemidlalo, ukusebenza komthambo kunye nemidlalo epholileyo. Inqanaba ngalinye linenjongo yalo ephambili. Ukuba zonke ezi zigaba zigqitywe ngokuchanekileyo siya kufumana iziphumo ezingcono kunye nenzuzo kwimpilo yethu. Ukongezelela, kuya kusinceda sithintele ukulimala okunokwenzeka kunye neentlungu zemisipha.
Kukho abantu ababhidanisa ukufudumala kwezemidlalo kunye nemidlalo epholileyo kunye nokunyamalala kobuhlungu. Enye into ayinanto yakwenza nenye. Ubuhlungu bubonakala ngenxa yoqeqesho olugqithisileyo kwiqela elithile lemisipha. Mhlawumbi kubonakala ngenxa yokuba i-muscle ayiqeqeshelwanga ngokwaneleyo kumthwalo owenziwe phantsi kwayo okanye ngenxa yokuba yayingaqhelanga kulo mzamo. Ukuba siyaziqeqesha kwaye sijonge iziphumo ezilungileyo akufuneki sijonge ukuxinana.
Njengoko sele sisazi, ukufudumala ngaphambi kweseshoni yomsebenzi womzimba kunceda ukulungiselela imisipha kunye nomzimba kwisigaba esilandelayo. Kwesi sigaba siya kube siqeqesha okanye sizilolonge ngokwalo intshukumo. Ekupheleni kweseshoni kubaluleke kakhulu ukwenza umdlalo wokupholisa okanye ukupholisa njengoko ukufudumala ngaphambili. Ukupholisa ngokuqhelekileyo kujongelwa phantsi, nangona ukuphunyezwa kwayo kwaziwa njengokubaluleka okukhethekileyo.
Phantse naluphi na uhlobo loqeqesho lunomdla ukupholisa.
Yintoni ukupholisa imidlalo
Ikakhulu ichazwa yinkqubo eyenziwa emva komsebenzi womzimba onomlinganiso womgudu ophakathi. Injongo yalo kukukwazi ukususa umzimba ekubuyeleni ekuphumleni amaxabiso e-metabolic. Kwakhona kuchaphazela ukulungiswa kwe-neuromuscular ukuze ukwazi ukufikelela kwimeko yokuqala ekuphumleni. Kubalulekile ukuba umthambo owenziweyo uzole ukuze ubunzulu bomzamo buncitshiswe ngokuqhubekayo. Ngale ndlela, asiyi kubangela ukuba imisipha iphole ngokukhawuleza kwaye ibangele ukwenzakala.
Ngokuqinisekileyo uvile ngomntu othi ithole lakhe "likhulisile" emva kweseshoni eqhubayo. Ngokunokwenzeka, loo mntu ugqibile ukudlala imidlalo kwaye wahlala okanye walala ngaphandle kokupholisa ngokufanelekileyo. Ukuba sishiya i-muscle ehlala ivuselelwe ekuphumleni ngokupheleleyo ngaphandle kokupholisa kwangaphambili, ngoko xa ifika ekuyivuseleleni, ayinakuzalisekisa umsebenzi ofanayo kwaye sigqiba ukuzitsala.
Iinjongo eziphambili zokupholisa imidlalo zezi zilandelayo:
- Inceda ukulungelelanisa imisebenzi ye-organic kunye nebhalansi ye-homeostatic jikelele yomzimba. I-Homeostasis yimeko apho umzimba uphumle ngokupheleleyo kwaye imisebenzi ye-metabolic isebenza ngokufanelekileyo. Umzimba uhlala ujonge kwi-homeostasis kwaye ke ngoko kukho ukuqina xa kuziwa ekuphuculeni uqeqesho.
- Buyisela i-substrates zamandla kwaye uhlawule umzimba. Imbuyekezo egqithisileyo yenye yeenjongo eziphambili zoqeqesho. Ikakhulu kufuneka siziqhelanise noqeqesho kwaye siphucule ngakumbi nangakumbi. Ngokuqinisekileyo ukhe weva umntu esithi baziqeqeshela ukomelela kancinci yonke imihla.
- Injongo yokugqibela kuku buyisela izinto zesakhiwo seeseli kunye nazo zonke iinkqubo ze-enzymatic. Masingalibali ukuba inkqubo yethu yeselula kunye ne-metabolic ihlala isebenza ngexesha loqeqesho.
Izigaba eziyimfuneko zokupholisa imidlalo
Ukuze ukupholisa kwezemidlalo kusebenze ngakumbi kwaye kuzalisekise imisebenzi yayo ephambili, ukusetyenziswa kwempahla efanelekileyo kuyimfuneko. Kwaye oku kufuna ukwenza ezinye iintshukumo ezithile zokubuyisela ezingagqitywanga emva koqeqesho. Kwakhona Kuyimfuneko ukupholisa imidlalo emva kokhuphiswano. Kubalulekile ukuba kusetyenziswe iindlela ezahlukeneyo zokuzolula ezijolise ekuthobeni izihlunu eziye zabandakanyeka kumsebenzi owenziweyo.
Ubude bezemidlalo bupholile phantsi kufuneka bube malunga ne-10 min. Iingcali azithandi ukubeka imida yexesha kuzo zombini ukufudumala kunye nokupholisa. Oku kungenxa yokuba umntu ngamnye ufuna ukufudumeza okanye ukupholisa okwahlukileyo. Kukho abantu abakwimeko embi ngokwasemzimbeni kwaye abaya kufuna ixesha elingakumbi lokufudumeza kunye nexesha elingakumbi lokuphinda bawumise umzimba. Aba bantu basengozini yokwenzakala, ngoko ke kufuneka kugxininiswe ngakumbi kwezi zoluleko.
Amanqanaba okupholisa kwezemidlalo anokuvelisa ezi zibonelelo zilandelayo:
- Ukuphucula ukuguquguquka ngokubanzi.
- Inceda ukwandisa amandla okuqina kunye nokunwebeka kwemisipha, iiligaments kunye ne-fascia.
- Ukuphucula amandla ethu emisipha.
- Ukhuthaza unyango kunye nokubuyisela kwisimo sokwenzakala.
- Ikhusela ukulimala okunokwenzeka emva koqeqesho.
Ngexesha lale nkqubo kuyacetyiswa ukuba wenze umsebenzi othile njengokunyola okanye ukusebenzisa iindlela zokuphumla zokuphefumla. I-massages iququzelela ukubuya kwe-venous kwaye ukolula kuthintela ukulimala kunye nokuphucula ukuguquguquka. Yonke le misebenzi iphucula ukuthuthwa kwegazi kunye nokuphelisa i-lactic acid eqokelelwe kwiimisipha.
Nabani na unokubuyela ngokwaneleyo ngenxa yokupholisa kwezemidlalo ngaphandle kokulayisha kakhulu umzimba wakhe. Kukho abantu abaninzi abathi, ngenxa yokunqongophala kwexesha okanye ngenxa yokuba bengenawo umkhwa, basishiye ecaleni esi sigaba sokubuyisela. Kubalulekile ukuqinisekisa ukuba umzimba wethu uphumla kwiimeko ezingcono kwaye oku kuya kuguqulela kwiinzuzo ezingcono.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokupholisa imidlalo.