Uma sizilolongela ezemidlalo ngezikhathi ezithile noma njalo, ngesinye isikhathi singase sibe nawo ubuhlungu bemisipha bokufika sekwephuzile obubizwa ngokuthi ubuhlungu bemisipha. Lobu buhlungu bemisipha obuncane bungabangela ukungakhululeki okukhulu futhi iqiniso lokuthi sinezintambo zezicathulo kusenza singabaze uma kuwuphawu oluhle.
Lesi sifo singase sibonakale siyinkathazo evamile njengoba sinjalo ukuzikhandla ngokomzimba okufika ngesikhathi. Kodwa inkinga iwukuthi uqeqesha njalo futhi ngezikhathi ezithile futhi ubuhlungu buvela ngokuphindaphindiwe. Kungani kwenzeka? Ingabe kuwuphawu oluhle? Ingabe zithatha isikhathi eside ukunyamalala?
Yiziphi izintambo zezicathulo futhi kungani zenzeka?
Izintambo zezicathulo noma "DOMS" kuwubuhlungu bemisipha obuvela sekwephuzile ezivele emisipheni esetshenzwe amahora kanye ngemva kokuzivocavoca okungajwayelekile. Kungenzeka futhi ukuthi akuzange kuhlanganiswe kahle noma ukuthi kwenziwe kakhulu futhi lapho ukufinyela kwe-eccentric kudlula khona.
Kuzwakala kanjani uma unezintambo zezicathulo?
Ubuhlungu bungenye yezimpawu ezibonakala kakhulu. Kukhona ukuzwela endaweni okubangela ubuhlungu, uzozwa nokuthi kukhona indawo evuvukele uzozizwa ukungakwazi ukuhambisa indawo ethintekile, nakuba konke kuzoncika ebuhlungu obuzwiwayo, kuzobonakala ngisho ukuqina lapho udala umnyakazo. Uma ufuna ukushaya izandla endaweni noma ufuna ukwakha ukufinyela noma ukwelula, uzoqaphela ukuzwela okuningi.
Kungani kuvela izintambo zezicathulo?
Ayikho impendulo enemininingwane yokufaka iqiniso kulo mphumela. Kunemibono eyahlukene eyakhiwe futhi yonke ikhomba umonakalo odaliwe ngokufinyela okuphindaphindiwe kanye kubangele ukuvuvukala endaweni.
Ukuzivocavoca okuphindaphindayo kudala ukulimala kwezinzwa ezinzima ekhiqiza ukucindezelwa emikhawulweni yezinzwa ye-muscle spindle, ethinta ikakhulukazi imicu yemisipha.
Ngale ndlela lobu buhlungu bukhiqizwa ngenxa ukuzivocavoca kanye namandla okuqhubekayo lokho kwenziwa esicutshini esingenawo umthwalo owanele wokumelana nokucindezela okunjalo yenziwe ngamandla amasha. Ukuthatha izithasiselo zikashukela ngeke kusize ekuvimbeni ubuhlungu ngokombono, kodwa amanye amakhambi esiwachaza ngokuningiliziwe kamuva angasetshenziswa.
Ingabe ukuba nezintambo zezicathulo kuwuphawu oluhle?
Abantu abaningi bakholelwa ukuthi ukuba nobuhlungu kuye kwabangela ukuba lokho ababekulindele ekuqeqeshweni kufinyelelwe, baze baze bafinyelele ekukholelweni ukuthi kunjalo. uphawu lokukhula kwemisipha. Akungaphezu kokuba buhlungu kwemisipha okubangelwa ukushintsha kokuzivocavoca noma a ukuphoqelelwa kwezivivinyo ezintsha.
Kufanele uhlele ukujima noma uzivocavoce kahle ukuze izintambo zingasebenzi. Ukuba nobuhlungu akulona uphawu oluhle ngaso sonke isikhathi ekupheleni kokuzivocavoca. Ukuze kuzuzwe ukusebenza kahle, kuyadingeka ukuqinisekisa ukuthi amangqamuzana e-satellite afike ukulungisa umonakalo owenziwe ukuqeqeshwa.
Uma wenza ukuzivocavoca, kufanele uqiniseke ukuthi umthwalo okhiqizwayo wanele, ukuze angabangeli ukufa kwamangqamuzana. Ukuze uthole ukuzivocavoca okuhle kufanele ukwenze izivivinyo ezigxile ngisho ama-eccentrics kanye kancane kancane ukwandisa umfutho. Le ndlela yokwenza ezemidlalo iyindlela engcono kakhulu, ngoba ngokuhamba kwesikhathi uma ungaphoqeleli imisipha yakho umzimba wakho uzokubonga futhi imiphumela emihle izobonakala ngokuhamba kwesikhathi.
Ukufinyela kwemisipha eccentric ngokuhamba kwesikhathi kuletha imiphumela emibi. Ukuze uqonde lolu hlobo lokuzivocavoca, kuyadingeka ukucacisa ukuthi lwenziwa nge-contraction ye-isotonic, lapho ukucindezeleka kukhiqizwa khona emicu yemisipha.
Ochwepheshe abasebenza ngokufundisa lolu chungechunge lokuzivocavoca kufanele bacabangele ubungozi bokuqeqeshwa ngokuzivocavoca kwe-eccentric, ngale ndlela kufanele kuncishiswe kuze kube sezingeni eliphezulu ukuze imisipha ingalimali.
Uma umzimba ungaphumuli ngalolu hlobo lokuzivocavoca ngakho-ke uhlala ubuhlungu, ukululama kwakho akusoze kwaphela ngakho-ke, kuzoba nemiphumela emibi kakhulu. Umonakalo uzokwanda futhi uzokhula kakhulu. okubangela ukulimala okwengeziwekuhlanganise izinyembezi zemisipha noma imigqa edabukile.
Amakhambi okuqeda ubuhlungu
Zinikeze massage endaweni Ingelinye lamakhambi aqeda izinhlungu. Ungakwazi yini thatha ibuprofen ngesikhathi, kodwa ungathathi kakhulu ukuze ungabangeli izinkinga zamathumbu futhi uthinte ukumuncwa kwezakhi.
ungafaki iqhwa ngoba kungase kungabi ikhambi eliphumelelayo kakhulu, kodwa ukusetshenziswa kolunye uhlobo i-menthol pain reliever spray ingadambisa kakhulu ubuhlungu nokuvuvukala.
Noma kungabonakali kuthembekile ukuzivocavoca ingakwazi ukukhulula kakhulu, okungukuthi ukumelana nokunwebeka. Le ndlela ingasebenza kakhulu kune-massage.
Kuye kwashiwo izikhathi eziningi ukuthi ukuthatha ushukela ngaphambi kokuzivocavoca kungase kuzuze i-lactic acid, kodwa akuzange kuboniswe ukuthi kusebenza futhi. isinamoni kanye nejinja Zinezici zokulwa nokuvuvukala ezisiza ukunciphisa ubuhlungu. Ngisho ne I-Omega-3 fatty supplements Zibuye zisize ukuvuvukala.