Ukuze uvuselele ngemva kwesikhathi eside , ukuzivocavoca kanzima, noma uhlanga, akukho lutho oluthinta ibhuku lokugeza. Ukungena emgodini ogcwele amanzi neqhwa kuyosiza ukunciphisa ukuvuvukala kwezicubu namalungu, kunciphise ukukhathazeka, futhi kuphuthumise ukutakula kwakho. Nakhu ukuthi ungathatha kanjani ibhuku lokugeza.
Okudingayo
- Isibhuku: Lesi akusona ishazi esibandayo, uzodinga ibhubhu. Ibhuloho elibandayo lingabe likhulu kakhulu ukukuvumela ukuba unciphise izinga lokushisa nakakhulu ngeqhwa.
- Amanzi ashisayo: Lokhu kufanele kube lula ukufika, kodwa uma ukhona endaweni enezimingalo zamanzi, ukugcwalisa ibhubhu kuzosebenzisa amanzi amaningi kunokudabuka.
- Izikhwama ezimbili zama-5-ice. Lokhu kungaphezu kokuthi isiqandisini sakho sinakho ku-icemaker yayo, ngakho-ke kuzodingeka uzikhethe esitolo.
Izinyathelo
Isikhathi esihle sokubhukuda i-ice ngokushesha ngemuva kokuqeda isikhathi eside noma uhlanga. Ukulinda isikhathi eside kunganciphisa imiphumela yebhuku lokugeza. Uma ungathandi ngempela ukubandayo, kuhle ukuhamba emgodini ogqoke izigqoko ezigijima noma izithukuthuku kanye ne-sweatshirt noma ithawula (ehlanganiswe nomzimba wakho ophezulu). Uzozuza izinzuzo ezifanayo. Abanye abagijimi nabo bathanda ukuphuza ushokoledi oshisayo, itiye noma ikhofi njengoba behamba.
- Gcwalisa ibhuloho ngamanzi abandayo, bese ungena kancane. Vumela umzimba wakho ulungiselele ekushiseni. (Qaphela: Uma kukhona omunye umuntu ekhaya, ungase ufune ukuwaxwayisa ukuthi angase azwe ukukhamuluka okuvela endlini yokugezela. Batshele ukuthi uhamba kahle-kubanda nje!) Ukushisa kumele kube phakathi kwama-50 no-59 degrees-noma yikuphi ilukhuni kunama-degree angu-50 futhi okuhlangenwe nakho kwakho kuyoba okungathandeki kakhulu, ngaphandle kwezinzuzo ezengeziwe eziqinisekisiwe.
- Lahla isikhwama esisodwa se-5-pound of ice (noma amathrekhi ambalwa eqhwa) esitsheni. Uma ungakwazi ukubekezelela lokho, lahla esinye isikhwama esingamakhilogremu angu-5 ebhodini. (Futhi, isixwayiso kumalungu omndeni noma ohlala nabo siwusizo ngalesi sigaba.) Uma ungakwazi ngempela ukubekezelela iqhwa, vele uhlale ebhodini eligcwele amanzi abandayo. Izinzuzo zizofana kakhulu.
- Hlala ebhodini imizuzu engu-10. Uma uzizwa unqenqemeni, phuma ngokushesha.
Ukungafani
Uma unesifo sezempilo esingaba sibi nakakhulu ngokushisa okubandayo, ungathathi amanzi okugeza. Khuluma nodokotela wakho ngaphambi kokuba uzame uma unesifo sezokwelapha.
Ijaji lingakapheli ukuthi ukugeza okubandayo kungasheshisa yini ukutakula kwakho . Ezinye izifundo zithola ukuthi zinenzuzo ekunciphiseni isikhathi sokubuyisa, kanti abanye abatholi umehluko omkhulu ekunciphiseni ubuhlungu be-muscle noma ukuthola amandla noma ububanzi bokuhamba. Sebenzisa isahlulelo sakho sokuthi ngabe kukuzwa kahle yini. Kuwukuhlakanipha ukugwema ukugeza okushisayo ngemva kokusebenza kanzima.
> Sour > lezi:
I-Glasgow PD, u-Ferris R, uBleakley CM. Ukucwiliswa kwamanzi okugcoba ekulawulweni kokubambezeleka kwesisindo somzimba: ingabe umthamo ubalulekile? Isivivinyo esilawulwa ngokungahleliwe. Phys Ther Sport. 2014 Nov; 15 (4): 228-33. doi: 10.1016 / j.ptsp.2014.01.002.
Hausswirth C, Louis J, Bieuzen F, Pournot H, Fournier J, Filliard JR, Brisswalter J. Imiphumela ye-whole-body cryotherapy emaphethelweni angaphansi kwe-infrared kanye nama-ignition okumele alulame ekutheni umonakalo we-muscle owenziwe ngokuzivocavoca kumgijimi oqeqeshwe kakhulu. PLoS One. 2011; 6 (12): e27749. i-doi: 10.1371 / iphephandaba.pone.0027749.