Ngenkathi ngamunye enikeza izinzuzo, omunye ulungile ngemva komncintiswano
Ngemuva kwesikhathi eside noma i-marathon , abagijimi bavame ukwenza enye yezinto ezimbili: thatha okuhle, ukugeza okushisayo ukukhipha noma uthathe ishaja enhle, esiphuthumayo ukuze uphole. Nakuba bobabili bebonakala bekhetha ukuhlonipha, omunye ukwelapha kakhulu kunalokho ongase ucabange.
Izinzuzo zeHarm Hot and Cold Hydrotherapy
Zombili izindlela zokwelapha ezishisayo nezamaqanda zinezinzuzo zazo, kodwa empeleni ziqondile.
Njengamafomu e-hydrotherapy, yilowo nalowo unenjongo nezinhloso ezahlukene:
- Amanzi afudumele (90 o kuya ku-100 o F) enza ukuba imithwalo yegazi ikhule futhi ikhulise ukujikeleza kuya kumisipha namalungu. Le ndlela yokwelapha yenza izimangaliso noma abantu abanokuqina okuhlangene, ukuthuthukisa ukuguquguquka kwemvelo nokunciphisa ubuhlungu ngokungakapheli imizuzu engu-10.
- Amanzi ashisayo enza okuphambene nalokho. Kubangela ukuthi imithwalo yemithwalo yegazi ayinciphisi ukuvuvukala kuphela kodwa inciphisa ubuhlungu ngokushaya imisipha kanye nezicubu ezithintekayo.
Ebusweni, kungase kubonakale ukuthi ngamunye unikeza izinzuzo ezifanayo. Kodwa ukuthi benza kanjani lokho kuhluke kakhulu, futhi, kuye ngokuthi usebenzisa nini, ngezinye izikhathi kungabangela umonakalo omkhulu kunokuhle.
Okwenza Amanzi Ashisayo Akusizi
Uma kuziwa ekusebenzeni, umthetho ulula: sebenzisa amanzi ashisayo ngaphambi kokugijima namanzi abandayo ngemuva.
Kungani? Ngemuva kwesikhathi eside, umthelela nokucindezeleka emisipha kanye namalunga kuzokubangela ukuvuvukala.
Ukuvuvukala kumane nje kuyisimo somzimba ekucindezelekeni ngokomzimba, kungakhathaliseki ukuthi kubangelwa umsebenzi okweqile, ukulimala noma ukutheleleka.
Uma ukuvuvukala kwenzeka, kubangela ukuphendula komzimba okubangela ukuthi imithwalo yegazi ivuleke futhi izicubu zibe yizinambuzane. Lokhu kuvumela amangqamuzana omzimba asondele esakhiweni sokucindezeleka.
Ngenkathi umphumela uhloswe ukulungisa amangqamuzana abonakalisiwe, kungabangela nokuvuvukala, ubomvu, nobuhlungu.
Ngokuqondene nokusebenza, into yokugcina ongathanda ukuyenza ukuthuthukisa lo mphumela ngokungena emanzini afudumele. Esikhundleni salokho, ungathanda ukupholisa indawo ethintekile ukuze izitsha zikhuthazwe ukuba zinciphise, ngaleyo ndlela zikhulule ukuvuvukala nobuhlungu.
Ukugeza okumanzi okushisayo kufaneleka kangcono ukufudumala imisipha eminyene noma ebuhlungu. Uma kuhlangene nokulula , kungakhipha imisipha enamandla, amalunga, nama-tendon futhi kuthuthukiswe ukuhamba jikelele. Kuvame ukusetshenziswa kubantu abane fibromyalgia futhi bangazuza abagijimi-in-ukuqeqeshwa okungenzeka babe-pre-run tightness noma aches.
Indlela Yokuthatha I-Bath Bath
Ngemuva kwesikhathi eside noma i-marathon, ibhuku lokugeza lizoba ngumthombo wakho omkhulu wokuphumula kanye nomzila ophuthumayo wokubuyisela. Ukuze uqale, kuzodingeka ugcwalise ibhavu ngamanzi abandayo bese ungena, uvumela umzimba wakho ukuba uvumelane nokushisa. Emva komzuzu noma ngaphezulu, shiya eyodwa noma ezimbili izikhwama ezinhlanu zamakhilogremu emanzini bese uhlala lapho imizuzu engu-10, ungasasekho.
Uma ungeke ukwazi ukubhekana nokuzwa kwamanzi eqhwa esikhumbeni esingenalutho, ungagqoka ama-shorts asebenzayo kanye ne-sweatshirt ebhodini. Iwashi elibandayo libuye lenye eyamukelekayo.
Uma konke kungaphumeleli, ungasebenzisa iphakethe leqhwa noma isikhwama semifino efriziwe ezindaweni ezithintekile.
Kodwa-ke, kufanele ugweme ukucacisa indawo emaminithi angaphezu kwengu-20 noma ubungozi bokulimala okungaba khona kwamaqhwa.
> Umthombo:
> Mooventhan, A. kanye noNivethitha, L. "Izindlela Zokwenziwa Kwezesayensi Ze-Hydrotherapy Ngezinhlelo Ezihlukahlukene Zomzimba." N Am J Med Sci. 2014 Meyi; 6 (5): 199-209. I-DOI: 10.4103 / 1947-2714.132935.