Kuyinto evamile ukuba abagijimi bafinyelele imisipha yomlenze, ikakhulu uma behamba amabanga amade. Kodwa uma uqaphela izimbangela ezikhona futhi uthathe izinyathelo zokuvimbela, ungagwema izikhwama ze-muscle esikhathini esizayo.
Qinisekisa ukuthi uhamba kahle kahle
Ama-cramp muscle ngokuvamile abangelwa ukuphelelwa amandla kwamanzi, ngakho-ke kubalulekile ukuthi uqiniseke ukuthi uhlanza kahle ngaphambi, ngesikhathi, nangemva kokugijima kwakho.
Ngaphambi kokugijima: Ihora ngaphambi kokuba uqale ukusebenza, zama ukuphuza ama-ounces angu-16 kuya kwangu-24 noma amanye amakhemikhali angenayo i-caffeinated. Yeka ukuphuza ngalesosikhathi, ukuze ungabi namanzi amaningi futhi ugweme ukuma ukuze uye endlini yokugezela ngenkathi ugijima. Ukuze uqiniseke ukuthi u-hydrated ngaphambi kokuqala ukusebenza, ungaphuza amanye ama-ounces angu-4 kuya kwangu-8 ngaphambi kokuqala. Uma wenza isikhathi eside noma ubuhlanga (njengemarathon), ungenza "usawoti wadutshulwa" ngaphambi kokuba uqale ukusebenza, ukuthola usawoti owengeziwe. Thola iphakethe usawoti, ulilahle esandleni sakho, bese ulandela ngamanzi.
Ngesikhathi sokugijima: Ukulawula okujwayelekile kwesithupha kokusetshenziswa kwamanzi ngesikhathi sokugijima kwakho: Kufanele uthathe ama-ounces angu-6 kuya kwangu-8 oketshezi njalo ngemizuzu engu-20 ngesikhathi ugijima. Ngesikhathi sokugijima isikhathi eside (amaminithi angu-90 noma ngaphezulu), okunye kokudla okuketshezi kwamanzi kufanele kufake isiphuzo sezemidlalo (njengeGatorade) ukufaka esikhundleni se-sodium namanye amaminerali (electrolytes) alahlekile ngokuthuthumela.
Ungenza futhi olunye usawoti udutshulwe ngaphesheya kokugijima kwakho. Ukunyakaza kwe-muscle kuvame ukuvela ngenxa yokungalingani kwe-electrolyte, ngakho-ke kubalulekile ukuthi ubeke esikhundleni se-electrolyte yakho.
Ngemuva kokugijima: Ungakhohlwa ukuvuselelwa kabusha ngamanzi noma isiphuzo sezemidlalo ngemuva kokugijima kwakho. Uma umchamo wakho ubomvu emva kokugijima kwakho, udinga ukugcina uphinde uvuselele.
Kufanele kube umbala we-lemonade okhanyayo.
Ungakhohlwa Ukufudumala Nokunyakaza
Ukwenza imfudumalo efanele ngaphambi kokuba uqale ukugijima kuthola igazi lakho ligeleza emisipha yakho futhi lingasiza ekuvimbeleni ama-cramp leg. Ukufudumala ngokugijima kancane kancane imizuzu engu-10 futhi wenze imishanguzo yokufudumala , njengama-kicks kicks, jumping jacks, noma amadolo aphakeme. Yenza ama- static stretches , lapho ubambelela khona amasekhondi angu-30-60 ngemva kokuqeda ukugijima kwakho.
Ingabe Uqalise Ukushesha Ngokushesha?
Enye imbangela eyinhloko ye-muscle cramping ekupheleni kwemigomo eminingi noma izinhlanga yukuthi uvele uphume ngokushesha kakhulu. Nazi ezinye zezindlela ongagwema ukushukumisa ukuhamba kakhulu ekuqaleni nasekushiseni ngamandla akho agciniwe nokushaya udonga :
- Qalisa ngamabomu i-mile yakho yokuqala kunokuhamba kancane kunalokho uhlela ukugijima kokugcina. Kuyinto enzima ukuyenza ngoba cishe uzozizwa unamandla ngempela ekuqaleni. Kodwa khumbula ukuthi kuwo wonke umzuzwana uphuma ngokushesha kakhulu engxenyeni yokuqala yomncintiswano wakho, ungase ulahlekelwe okungaphezu kokuphindwe kabili leso sinani esikhathini esiyingxenye yesibili yomncintiswano wakho.
- Zama ukuqinisekisa ukuthi usesikhundleni sokuqala esifanele. Ungaziqali ngegijimi esheshayo ngoba cishe uzama ukuhambisana nabo.
- Qala umjaho wakho ngezinga elikhululekile futhi uqinisekise ukuthi uhlola iwashi lakho kumakaki wokuqala wamamayela. Uma ungaphambi kwezinga lakho elilindelwe, wehlisa. Akusephuzile kakhulu ukulungisa izivinini ngemuva kwemayela elilodwa nje.
- Qhubeka uzitshela ukuthi abanye abagijimi abaningi bazokudlula emakhilomitha wokuqala. Kodwa uzodlula kakhulu emncintiswaneni.
- Hlanganisa ukuqala kancane ngesikhathi sokuqeqeshwa. Uma wenza isikhathi sakho isikhathi eside isonto ngalinye, zama ukubamba phakathi kwamamayela ambalwa okuqala, ngakho-ke ujwayele ukujwayela ukungahambi kahle kakhulu.
Ukubhula njalo kungasiza
Ukuhamba nge-massage yezemidlalo kuyindlela enhle yokwelapha ubuhlungu obuvame ukuvela ngenxa yemisipha yomzimba. Ukuphunga umzimba njalo kusiza ukugcina imisipha yakho ibe nesimo esihle, kunciphisa kakhulu amathuba akho okugaya imisipha ngesikhathi sokugijima. Ungasebenzisa futhi amathuluzi wokubutha , njenge-roller foam, ukuze wenze ukusikhipha umzimba ekhaya.
Qinisekisa ukuthi wenza nokwehliswa kokuthunyelwa ngemuva kokunciphisa ukuqina.
Indlela Yokusingatha Amagundane Aphakathi Kokuhamba
Ukuhlala kahle-hydrated kuzosiza ukuvimbela ama-muscle cramps, kodwa uma ubhekene nezinkinga zokugijima, zama kancane ukumisa umzimba futhi usule indawo ethintekile. Yenza okunye kwalolu lungu ludlula umzuzu noma amabili ukukhulula ama-cramps.
Uma I-Leg Leg Your Cramps Qhubeka
Uma ama-leg cramps eqhubeka ngemva kokuzama izindlela eziningana, xhumana nochwepheshe wakho wezempilo ukuze ubone ukuthi ama-cramps angumphumela wokuntuleka kwamavithamini, umphumela wezokwelapha, noma isimo sezempilo esingaphansi.