Ukubhuka, Ukuncenga, nokuningi
Imisipha yamathambo iyinkinga evamile yabagijimi. Uzozwa ukuqina kancane kancane kwemisipha yakho yamathole uma usebenza. Ngezinye izikhathi ubuhlungu buyophela ngenkathi kugijima kepha buya ngemuva kokuyeka.
Imbangela yemisipha ye-Tight
Imisipha yezinyosi zivame ukubangelwa ukwandisa i-mileage yakho ngokushesha futhi / noma hhayi ukusula kahle. Zingaba nomphumela wokuhlala usebenza kanzima noma isikhathi eside ngaphandle kokuthatha isikhathi esanele sokuphumula phakathi kokusebenza.
Ngezinye izikhathi nazo zibangelwa inkinga ye-biomechanical engalungiswa ngezicathulo ezifanele zokusebenza noma ama-orthotics.
Ukwelapha Imisipha Yesiliva E-Tight
Nakhu ongakwenza ngamathole aqinile:
- Ukwehliswa uma uzizwa unesidumbu : Uma i-cramp noma u-tightness wekhalenda ishaya phakathi kokugijima, ukwelula imisipha kungcono ukulungiswa ngokushesha. Thola ikhefu uphinde ubeke phambili umlenze ochotshozayo emgqeni. Kancipha kancane isithende sakho bese ugcine imizuzwana engu-30. Uma ithole lakho liqala ngempela ukubamba, kungase kudingeke ukuba uhlaziye kahle indawo. Isicelo sokushisa singasiza futhi ukukhululwa kwe-cramp. Ungaqhubeki ukugijima kwakho uma une-cramp eqinile.
- Isiphuzo sezemidlalo noma i-pickle juice ye-cramp : Ukwehla kwamanzi nokushonelwa kasawoti ngenxa yokuthuthumela ngesikhathi sokugijima kungaholela ekutholeni izimpande zamathole. Ukuphuza isiphuzo sezemidlalo esine-electrolyte kungasiza. Abanye abagijimi bafunga ngejusi elimnandi, eliqukethe i-sodium neviniga. Nakuba kuvame ukusetshenziswa, ukuphumelela kwejusi lika-pickle akukaqinisekiswa ngucwaningo.
- Ukushisa : Emva kokugijima, enye yezindlela ezingcono kakhulu zokuphatha imisipha yamanqina aqinile ukubona umuthi we-massage wezemidlalo noma uchwepheshe wezitho zomzimba eziwubuhlungu obuningi bokuzibulala.
- Ukuzihlakulela : Uma ungenayo imali noma isikhathi sokusikhipha umzimba, ungenza futhi ukusikhipha ekhaya usebenzisa ithuluzi lokusikhipha njengebhola lokusikhipha noma i-foam roller. Ungasebenzisa ngisho ibhola le-tennis noma ibhola legalufu njengethuluzi lokubuthwa ukuze usebenze ngokuqinile emanzini akho. Lala phansi ibhola bese ulibeka eduze eduze lapho uzwa khona indawo eqinile noma i-muscle knot. Usebenzisa isisindo somzimba wakho ukuze usebenzise ukucindezela okuqhubekayo bese uhamba phambili futhi ubheke ibhola imizuzu embalwa.
- Ukuzivocavoca okuqinile nokuqinisa : Kufanele futhi uqiniseke ukuthi ululalisa amathole akho (ngaphandle kobuhlungu) nokuqinisa imisipha yakho yamathole. Ungenza izivivinyo ezilula ezifana nezinzwane eziphakamisa futhi isithende sivusa. I-Yoga inenzuzo kakhulu kubagijimi ababhekene nokuqina.
- Thola izicathulo ezifanele : Uma ungakafiki kakade, hamba esitolo esithile esikhethekile ukuze uqiniseke ukuthi ugqoke izicathulo ezifanele zokuhamba ngezinyawo zakho. Uma ubuhlungu buqhubeka isikhathi esingaphezu kwamasonto amabili, yenza i-aphoyintimenti nodokotela wezemidlalo.
Ukuvimbela Imisipha Yamathole E-Tight
Amathole amancane awona ukulimala okuvamile, ngakho qiniseka ukuthi awusanda ukwandisa i-mileage yakho noma amandla akho ngokushesha. Kumele ukwandise i-mileage yakho yamasonto onke ngaphandle kwama-10 amaphesenti ngesonto ngalinye.
Ukufudumala ngaphambi kokugijima ngokuhamba okuncane, ukugijima okulula, noma ukuzivocavoca okubalulekile kubalulekile, ngakho-ke imisipha yakho yamathole ifudumele ngaphambi kokuba uqale ukubeka ukucindezeleka okukhulu kubo. Futhi, qinisekisa ukuthi ululalisa amathole wakho emva kokugijima. Qaphela futhi ungawudluli uma ufaka ukuqeqeshwa kwezintaba ekusebenzeni kwakho, njengoba ugijima inqwaba yamagquma kungabangela amathole aqinile.
> Imithombo:
> Ama-Cramps Esifudumele: Usizo Lokuqala. I-Mayo Clinic. https://www.mayoclinic.org/first-aid/first-aid-heat-cramps/basics/art-20056669.
> I-Muscle Cramp. I-Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/syc-20350820.
> Mckenney MA, Miller KC, Deal JE, Garden-Robinson JA, Rhee YS. Izinguquko ze-Plasma kanye ne-Electrolyte ekusebenziseni abantu emva kokufaka ama-Bolus amaningi weJuce Pickle. Journal of Training Athletic . 2015; 50 (2): 141-146. doi: 10.4085 / 1062-6050-50.2.07.