Ingabe kukhona inzuzo yangempela yokupholisa phansi emva kokuzivocavoca kwakho?
Kungenzeka ukuthi wezwe iseluleko sokupholisa ukuze "ungabi nesifo kusasa." Kodwa ingabe ukupholisa okupholile kunisiza ngempela ukunciphisa ukucindezeleka kwemisipha? Ucwaningo alusekeli inkolelo yokuthi ukuphola phansi emva kokuvivinya umzimba kuvimbela ukucindezeleka kwemisipha noma ukuphola ngokushesha. Ngakho-ke ukupholisa okupholile kunanoma yiziphi izinzuzo zangempela kubadlali?
Ukuphola phansi ngokuvamile kuzwa okuhle, futhi ukusizwa kwengqondo ngokugibela kalula, noma ukuhamba ngemva kokuzivocavoca okunzima, kungenza izimangaliso ngenhlalakahle yakho yengqondo.
Kodwa izifundo eziningi ezenzelwe kahle azitholakali phansi zizovimbela isisindo soreness emva kokuzivocavoca. Empeleni, ucwaningo lubonisa ukuthi ukufudumala kahle ngaphambi kokuzivocavoca kungenzeka ukunciphisa umzimba wakho wokuzivocavoca umzimba.
Inzuzo Yokupholisa phansi
Ngabe ukupholisa okupholile kunanoma yiziphi izinzuzo? Yebo, kunenzuzo eyodwa enkulu: imizuzu embalwa yokupholisa ngemuva kwemizamo enkulu ingasiza ukuvimbela umgijimi ukuba angazizwa ehlaziyekile noma mhlawumbe edlula. Lokhu kusho ukuthi ungase ungafuni ukuqeda ukuqeqeshwa kwakho (noma iglasi le-spin) nge-sprint yonke-out, umzamo omkhulu noma ithenda yetata bese uqaqa ibhayisikili bese uthinta izinzwane zakho. Futhi kunoma imuphi umgijimi ogijimayo emincintiswaneni, kunengqondo ukuqhubeka uhambahamba kancane kancane imizuzu embalwa ngemuva kokuwela emgqeni.
Ezinye Izinzuzo Ezibunjwa
Kuze kube manje, ucwaningo luye lwahlehlisa kahle lokhu okubizwa ngokuthi izinzuzo zokupholisa ngemuva kokuzivocavoca.
Ngokucwaninga kwamanje, ukupholisa phansi kunomthelela omncane ku:
- Ukwehlisa imisipha emva kokuzivocavoca
- Ukusiza ukutakula
- Ukwandisa ukuguquguquka kwemvelo
- Ukwandisa amandla okuzuza amandla
- ukuvimbela ukulimala
Inzuzo yokupholisa emva kokuzivocavoca kanzima kakhulu ukuthi ivimbela igazi ekuhlanganiseni emikhawulweni emva kwemizamo emikhulu, engabangela ugozi nokuphelelwa amandla.
Ngokuzivocavoca kancane kancane ngemva kwemizuzu embalwa ngemuva kokuzama kanzima, i-sprint noma umzamo omkhulu, uzovumela uhlelo lwakho lokujikeleza lubuyele kancane esimweni sokuphumula ngenkathi igcina ukucindezeleka kwegazi efanele. Uma umdlali ephoqa noma ewela ngemva kwemizamo enkulu (noma lapho ewela ekugcineni), imbangela evame kakhulu imisa ngokuzumayo ukuthi amachibi egazi emaphethelweni (ngokuvamile imilenze), futhi ubuchopho buphucwa oksijini okwesikhashana. Lokhu kubizwa ngokuthi i-postural hypotension futhi kuyindlela efanayo eyenza uzizwe unesizungu uma usukuma ngokushesha uma unesifo esiphansi segazi. Ezinye izigwegwe ezincane zokuzondeka zihlanganisa ukungcola okukhulu, ukungabi khona kwe-sodium ( hypernatremia ), ukugula okushisa , noma ukuhlasela kwenhliziyo - konke okungavamile.
Ukwelashwa kwe-postural hypotension ukumane ubeke umuntu phansi, futhi uphakamise izinyawo ngaphezu kwenhliziyo yakhe kuze kube yilapho igazi ne-oxygen libuyela ebuchosheni. Uma lokho kungakuxazululisi le nkinga, kukhona okunye okungathí sina okungase kwenzeke, futhi usizo lwezokwelapha kufanele lufunwe ngokushesha.
Amanye amagama ajwayelekile okuhlakanipha mayelana nokuphola phansi athi kuyokusiza ukuthi uzothola ngokushesha futhi uvimbele ukucindezeleka. Umqondo wokuthi ukupholisa phansi kuzonciphisa noma kuvimbele ukucindezeleka kwemisipha akutholakali ukuthi kuyiqiniso nophenyo.
Eqinisweni, okuye kwatholakala ukuthi ukuhlukumezeka kwemisipha emva kokuzivocavoca kubangelwa izinyembezi ezincane ezinsizeni zomzimba. Kuyaphawuleka ukuthi lokhu kuyindlela futhi umsizi oqina ngayo. Ngemuva kokuba izinyembezi ezincane zikhishwe, izicubu ze-muscle zilungisa futhi zakha kabusha (hypertrophy) futhi ngokwenza kanjalo, ziba zikhulu.
Ngakho-ke, zonke izindlela, qhubeka upholile ngemuva kokuzivocavoca uma uthanda. Vele uqonde ukuthi yini epholile engakwazi futhi ayikwazi ukukwenza.
Imithombo
Umthetho RY, uHerbert RD.Aust J Physiother. 2007; 53 (2): 91-5. Ukufudumala kunciphisa ukulibaziseka ukuqala kwe-muscle soreness kodwa ukuphola phansi akulona: isilingo esilawulwa ngokungahleliwe.
U-Olsen O, uSjøhaug M, van Beekvelt M, uMork PJ. Umphumela wokuvivinya umzimba okufudumalayo nokupholisa ukuphuza ukuphuza ubuhlungu besisindo emisipha ye-quadriceps: isilingo esilawulwa ngokungahleliwe. Journal of Human Kinetics, 2012 Dec; 35: 59-68.
Rey E, Lago-Peñas C, Casáis L, Lago-Ballesteros J. Umphumela wezinhlelo zokuvuselela emva kokuqeqeshwa okuqhubekayo nokuzivuselela ekusebenzeni kwama-anaerobic nokuguquguquka kwesigungu esincane kubadlali bebhola. Journal of Human Kinetics 2012 Mar; 31: 121-9
Rey E, Lago-Peñas C, Lago-Ballesteros J, Casáis L. Umphumela wamasu okubuyisela ezakhiweni eziqhamukayo usebenzisa i-tensiomyography nokuzizwa kwemisipha yabadlali bebhola. I-Journal of Strength and Conditioning Research, Nov, 2012; 26 (11): 3081-8