Ingabe ukugqoka amasokisi wokucindezela empeleni kuthuthukise ukutakula?
Amasokisi okucindezela asele ahlala isikhathi esithile, kodwa kuphela eminyakeni embalwa edlule ukuthi abagijimi banezele amasokisi asemadolweni ahlanganiswe kahle kakhulu esikhwameni sabo sokusebenza kanye namasu okubuyisela. Ngakho-ke amasokisi okucindezela angasiza noma ukusebenza kwezemidlalo noma ukuvuselela?
Izingubo zokucindezela, okufaka amasitokisi, amasokisi, amakhanda, kanye ne-wraps, zenzelwe ngokuyinhloko ukusiza ukuthuthukisa ukugeleza kwegazi ezigulini zokuthutha, izifo zesifo sikashukela, labo abanezinkinga zomzimba noma abantu abajwayele ukuvuvukala (i-edema), i-phlebitis, i-varicose veins, ne-vein deep i-thrombosis (i-DVT).
Kulezi ziguli ezingasebenzi futhi ezibhekile, umlenze oqinile onamathele wegundane usiza igazi libuyele enhliziyweni ngakho-ke alihlali emaphethelweni aphansi futhi kubangele ukuvuvukala. Ukunciphisa kunciphisa futhi kubungozi bezindwangu zegazi.
Abagijimi baqala ukusebenzisa amasokisi okucindezela ngamathemba okuthola izinzuzo ezifanayo mayelana nokuthuthukiswa kwegazi. Ekuqaleni, abambalwa abagijimi babegqoke ama-stockings aqinile ngemva kokusebenza, bese kuthi lapho beqhubeka nokukhuthazela isikhathi eside. Imibiko ye-anecdotal yokuphumula okusheshayo, ukusebenza okuthuthukisiwe okwenziwe ngcono nokunciphisa ubuhlungu ngenkathi usebenzisa amasokisi wokucindezela aqala ukwakhiwa, futhi ngalo, uhlu olude lwezinzuzo ezingase zenzeke ezinsikeni zokucindezela zazivela.
Ukusebenza
Ukugqoka amasokisi ngesikhathi sokuzivocavoca kwakucatshangwa ukuthi kusiza ukusebenza, ukwandisa ukulethwa kwe-oksijeni nokugeleza kwegazi, kunciphise ukufaka imishini, ukudlidliza nokucindezeleka emisipha, nokuvimbela ukulimala okunamathanga okulula njengama- shin splints .
Abanye abagijimi babezwa ukucindezela okungeziwe emalangeni nasezinkanjeni futhi nakho kokusiza okuhlanganyelwe futhi ngisho nokulinganisela okuthuthukisiwe. Kwakuthemba nokuthi ukuthuthuka kwegazi okungenayo i-venous, nokwengeza inkomo yokucindezeleka kwemizimba, kungabangela ukukhuthazela okwandayo, ukudubula kwemisipha ephumelelayo, kanye nezikhathi zokugijima ngokushesha.
Ezinye, kodwa akuzona zonke lezo mbono eziye zaphuma ngaphandle kocwaningo. Iningi lezifundo azitholakali okwehlukile okwenziwe ngokuphawulekayo ekusebenzeni ngenkathi ugqoke amasokisi wokucindezela. Ucwaningo oluthile lubike ukuthi kunezikhathi ezisebenzayo ezithuthukisiwe phakathi kwezenzakalo ze-ultra-ukukhuthazela kwabanye abagijimi, kodwa iningi locwaningo alitholanga izinzuzo ezinkulu ekusebenziseni amasokisi okucindezela ukuthuthukisa ukusebenza kwezemidlalo , izikhathi zomjaho, noma ukukhuthazela. Kuze kube manje, inzuzo yokugqoka amasokisi wokucindezela ngesikhathi sokuvivinya umzimba akucacile, kodwa abanye abagijimi bayaqiniseka ukuthi kubasebenza kubo.
Ukubuyisela
Uma kuziwa ekugqokeni amasokisi okucindezela ukutakula kwezemidlalo, ucwaningo luveza isithombe esilula kakhulu: inani elikhulayo lezifundo libonisa ukuthi ukusetshenziswa kwamasokisi okucindezela kungase kutholakale ngokushesha ukuphumula nokunciphisa ukukhathazeka emva kokuzivocavoca okunamandla. Imiphumela iyashintsha, kodwa umkhuba ukhomba ekunciphiseni ukulimala okubikiwe komzimba kanye nokulimala okuncane kwemisipha kanye nokuvuselela okusheshayo uma usebenzisa amasokisi okucindezela emva kokuzivocavoca. Ezinye izifundo nazo zisekela inkolelo yokuthi ukugqoka amasokisi wokucindezela ngesikhathi sokukhuthazela okukhulu, ukuqeqeshwa kwe- plyometrics noma ukuqeqeshwa kwe-sprint kunganciphisa inani lokuzivocavoca emva kokuzivocavoca okubikwe ngabagijimi.
Khumbula ukuthi ukulinganisa ngokunembile ibhizinisi eliyinkimbinkimbi, futhi ukulinganisa izinga lokukhathazeka umgijimi ohlangene emva kokuqeqesha kunesizotha futhi kunzima ukulinganisa. Kukhona futhi umphumela wangempela we-placebo ukuthi abanye abadlali bangase babe nakho ngenkathi begqoke izingubo zokucindezela. Ukukhuliswa kwengqondo nokukholelwa ukuthi izingubo zingathuthukisa ukuphola, kanye nokuzwa kokucindezelwa, kungase kube nomthelela omkhulu kumbono womdlali we-soreness. Futhi njengoba kunomdlali owaziyo, lokho esikholwayo kungaba nomthelela omkhulu ekusebenzeni kwethu.
Ngakho-ke lapho amasokisi okucindezela kungase kungabi yindlalifa yemilingo ekuthuthukiseni ukusebenza nokuvuselela okusheshayo kubo bonke abadlali kuzo zonke izimo, bangase banikeze olunye usizo lokubuyisela okuhle kwabanye abadlali ngaphansi kwezimo ezifanele.
Izincomo zamanje zabachwepheshe kanye nabagijimi ngokufanayo zibonisa ukuthi abagijimi bangathola ukuthuthukiswa okuncane ekusebenzeni kahle kwemishini lapho begqoka amasokisi okucindezela isikhathi eside, izenzakalo zokukhuthazela ezinzima. Kungenzeka ukuthi ukusetshenziswa kwamasokisi okucindezela kunganikeza enye ithuluzi lokusiza ekubuyiseni phakathi nesikhathi samahora angu-24 kulandela ukusebenza kanzima noma ukuncintisana.
Thola ukufaneleka okulungile
Ukuze uthole izinzuzo zamasokisi wokucindezela, inani elifanele lokucindezela kubalulekile. Kumele kube nzima kakhulu esikhwameni futhi kancane kancane wehlise ukucindezela kuze kube semadolweni. Ngakho-ke qiniseka ukuthi ulandela imiyalelo efanelekile yomkhiqizi ngaphambi kokuthenga izingubo zokucindezela. Ukuncintisana okunengqondo kusengabonakali, kodwa ukuhlolwa kwamanje kubonisa ukuthi ukucindezeleka okungaba ngu-15-25 mmHg wezingcindezi kulungile, uma nje sekuphothuliwe (ukucindezela kancane emagqeni futhi kancane uma uhamba umlenze). Ukunciphisa kakhulu kunganciphisa ukugeleza kwegazi, futhi ukucindezela okuncane kakhulu kunikezwa inzuzo encane, ngakho ukukwenza kahle kuwukuqamba.
Uma uthenga amasokisi wokucindezela, kuzodingeka ulinganise ithole lakho ne-ankle circumference, hhayi usayizi wesicathulo sakho. Izimpahla eziningi emakethe zinikeza okufanayo, kodwa landela imiyalelo yomkhiqizi futhi usebenzise usayizi onconywa ngesilinganiso sakho sethole ukuze uthole ukucindezelwa okucindezelayo okufanele.
Noma kunjalo awuqiniseki ukuthi bayisizo sokuqeqeshwa kweqiniso noma enye enye ifoni? Indlela engcono kakhulu yokuthola uma amasokisi asebenza kungenzeka ukuthi uzame nabo futhi ubone ukuthi ucabangani. Kungenzeka ukuthi akuwona wonke umuntu, kodwa ngokuqinisekile ngeke akulimaze ukutakula kwakho.
Imithombo
U-Ali, A .; I-Caine, i-MP; Isithwathwa, i-BG, izitokisi zokunciphisa ezithweswe iziqu: Izimpendulo zemiqondo nezimpendulo ngesikhathi nangemva kokuzivocavoca. I-Journal of Sports Sciences 2007, 25 (5), 413-419.
U-Ali, A .; I-Creasy, i-RH; I-edge, i-JA, Umphumela wesitokisi sokunciphisa iziqu ekusebenzeni okusebenzayo. Journal of Strength and Conditioning Research 2011, 25 (5), 1385-1392
de Glanville KM, uHamlin MJ., Umphumela omuhle wezingubo zokunciphisa umzimba eziphansi kokusebenza kwecala lokuhamba ngebhayisikili yama-40- km. I-J Strength Cond Res. 2012 Feb; 26 (2): 480-6.
Kemmler, W .; von Stengel, S .; Köckritz, C .; Ngamamitha, J .; I-Wassermann, A .; I-Zapf, J., Imiphumela yezinsimbi zokucindezela ekusetshenzisweni komsebenzi kumadoda abagijimi. Journal of Strength and Conditioning Research 2009, 23 (1), 101-105.