Ice Bath nokuvuselelwa kokuzivocavoca
Ukuthatha i-post-workout plunge ebhodini lokugezela amanzi (i-tub eliphakathi kuka-12 kuya ku-15 degrees Celsius amanzi e-ice) kuwumkhuba ovamile phakathi kwabaningi abagijimi njengendlela yokuphumula ngokushesha, nokunciphisa ubuhlungu be-muscle nobuhlungu emva kokuqeqeshwa okujulile noma imincintiswano.
Ngaphandle kokugezela kwe-ice, abanye abagijimi basebenzisa futhi baphathelene nokwelapha kwamanzi (okuhamba phakathi kwamanzi abandayo namanzi afudumele) ukuze bathole umphumela ofanayo.
Kusukela kubagijimi abakhulu abadlali abaningi bebhola lebhola lezinyawo kanye nabadlali bebhola, ukugeza kwe-ice-post okuyi-post is a common practice routine.
Ngakho, basebenza ngempela? Futhi ucwaningo lukusho ukuthini kanye nokuziqhenya kokuthatha amanzi okugeza emva kokuzivocavoca?
I-Theory Behind Cold Immmersion Ngemuva kokuzivocavoca
Imfundiso yama-baths ehlobene neqhwa ihlotshaniswa nokuthi ukuvivinya umzimba okunamandla kubangela ngempela izinhlanzi ezincane, noma izinyembezi ezincane ezimfetheni ze-muscle. Lo monakalo we-muscle awugcini nje ukuvuselela umsebenzi we-muscle cell futhi usize ukulungisa umonakalo nokuqinisa imisipha ( hypertrophy muscle ), kodwa futhi uxhunyaniswa nokuphuza ukuphuza ubuhlungu be-muscle nobuhlungu (DOMS) , okwenzeka phakathi kwamahora angu-24 no-72 ngemva kokuzivocavoca.
Ibhuku lokugeza lalikholelwa ukuthi:
- Ukuvimbela imithwalo yegazi kanye nemikhiqizo yemfucuza, njenge- lactic acid , ngaphandle kwezicubu ezithintekayo
- Nciphisa umsebenzi wokuxuba futhi unciphise izinqubo zokuphila
- Nciphisa ukuchithwa nokuvuvukala kwezicubu
Khona-ke, ngokuvuselela, ukwanda kwegazi kukholelwa ukuthi kuphuthumise ukujikeleza, futhi futhi, kuthuthukise inqubo yokuphulukisa.
Nakuba kungekho-protocol yamanje ephathelene nesikhathi esifanele nesimo sokushisa kwemigodi yokucwiliswa okubandayo, abagijimi abaningi noma abaqeqeshi abawasebenzisa batusa ukushisa kwamanzi phakathi kuka-12 kuya ku-15 degrees Celsius kanye nezikhathi zokucwiliswa ezinhlanu kuya kwezingu-10 futhi ngezinye izikhathi kuze kube ngu-20 imizuzu.
Ngakho-ke, yilokho okuyiyona mfundiso ngemuva kokucwiliswa kwamanzi abandayo ekuphulukeni kokuzivocavoca, ucwaningomgomo oluqinileyo mayelana nesikhathi esizayo, isikhathi esilungile nesikhathi esihle namazinga okushisa namanje kuyindlela.
Imibukiso Yokwenzululwazi Yokwenzululwazi Imikhiqizo Nemvelo Yezinhlanzi Zase-Ice
Kulezi zifundo ezibuke imiphumela yemigqoko yokugeza, ukucwiliswa kwamanzi abandayo nokuqhathanisa ukwelapha kwamanzi ekuzivuseleleni kokuzivocavoca kanye nokuhlushwa kwemisipha, iningi linikezela ngokungaqondile noma okuphikisanayo okutholakele.
Ucwaningo lwamuva luye lwabonisa ukuthi imisipha ye-icing ngokushesha ngemva kokuzivocavoca umzimba okuqede ukuvuvukala, futhi empeleni yavimbela ukukhula kwe-muscle fiber futhi empeleni iphuza ukuvuselelwa kwemisipha. Lokhu kungaba izindaba ezimbi kubadlali abazama ukukhulisa usayizi wamasipha namandla.
Olunye ucwaningo olushicilelwe ku-2007 British Journal of Sports Medicine lwathola ukuthi ukucwiliswa kwamanzi e-ice akunikezi ngenzuzo yangempela futhi, empeleni, kungandisa ukwanda kwemisipha emva kokuqeqeshwa kwesisindo esinzima. Kulesi sifundo abacwaningi baqhathanisa ukugezela okungamaminithi ama-1 noma i-bahia ye-ice (5 degrees Celsius) noma ukugeza okumshukela (24 degrees Celsius) emva kokuzivocavoca okukhulu .
Bathole ukuthi abagijimi abasebenzisa amabhati okugezela amaqhwa babika ukuthi akukho umehluko emilinganisweni yokuhlunguphazeka ngokomzimba njengokukhukhumeza noma ukwethula.
Nokho, abagijimi babika ubuhlungu obunzima bomlenze ngosuku olulandelayo, lapho behlala ehlezi endaweni yokuma kunelabo ababephethe ukwelashwa kwamanzi okugeza amanzi. Ngokusho kwabacwaningi, "Ukucwiliswa kwamanzi e-Ice akusizi ngalutho ubuhlungu, ukuvuvukala, amandla we-isometric nomsebenzi, kanti empeleni kungenza abagijimi abaningi bahlushwa ngosuku olulandelayo."
Ngo-2007, isifundo esivela ku-Journal of Strength and Conditioning Research sibheke umphumela wokuqhathanisa ukwelapha kwamanzi ngokulibaziseka kokuqala kwe- muscle soreness ngemuva kokuzivocavoca okukhulu komlenze omkhulu. Bathole ukunciphisa okuncane, nokubuyiselwa ngokushesha, kwamandla namandla kumathamathi besebenzisa ukuphikisana kwamanzi okuhlukile kunabo abasebenzisa ukutakula okungahleliwe.
Ekugcineni, isifundo esivela kumagazini ka-July 2008 we-International Journal of Sports Medicine sathola ukucwiliswa kwamanzi abandayo nokuqhathanisa ukwelapha kwamanzi kungasiza ekutheni kutholakale imizamo emifushane, noma phakathi nemicimbi efana nemidlalweni yesigaba lapho abagijimi baphinda khona imizamo emikhulu ezinsukwini ezilandelanayo. Kulolu cwaningo, abacwaningi babephethe ibhayisikili beqedile isonto lokuqeqeshwa okukhulu kwansuku zonke . Ngemuva kokuzivocavoca ngalunye, basebenzisa enye yezindlela zokutakula ezine ezahlukene futhi bathatha izinsuku ezingu-9 phakathi kweviki ngalinye lokusebenza.
Izindlela ezine zokutakula zihlanganisa:
- Ukucwiliswa echibini lika-C degree (59 degrees F) imizuzu engu-14;
- Ukucwiliswa ngo-38 degree C (amanzi angama-100.4 degree F) ngamaminithi angu-14;
- Ukungafani phakathi kwamanzi apholile namanzi ashisayo yonke iminithi imizuzu engu-14;
- Imizuzu engu-14 yokuphumula okuphelele.
Babika ukuthi abashayeli bamabhayisikili benza kangcono ku-sprint nangesilingo sesikhathi ngemuva kokucwiliswa kwamanzi okupholile nokuqhathanisa ukwelapha kwamanzi, kodwa ukusebenza kwabo kunqatshelwe kokubili okugeza okumanzi nokuphumula okuphelele.
Ngezansi - Ama-Baths E-Ice ahlinzeka Izinzuzo Ezilinganiselwe Kwabalandeli
Ngenkathi, kucacile ukuthi ucwaningo olwengeziwe luyadingeka ngaphambi kokuba isiphetho esiqediwe sifinyelelwe, kuze kube manje ulwazi olutholakala lubonisa lokhu okulandelayo:
- Ukusinda okusebenzayo ngokuvamile kuvunyelwe njengezinga legolide, futhi nakanjani, indlela engcono kakhulu yokuthola ngemuva kokuzivocavoca kanzima.
- Ukucwiliswa kwamanzi okugcoba emva kokusebenza kanzima okulodwa kunikeze ukuphumula okungokwengqondo kwesikhashana futhi kungathi, kungasiza ekutheni alulame-okungenani umdlali owaziwayo wokuthola okusheshayo.
- Amanye amanzi okubandayo namanzi okufudumala okugeza (inkontileka yamanzi enkontileka), angasiza abagijimi bazizwe beba ngcono futhi banikeze ukuphumula kwesikhashana.
- Amanzi okugeza e-Ice akudingekile; Amanzi okugeza abandayo (ama-degrees Celsius angu-24) ahle futhi mhlawumbe angcono kunamabhati okugeza.
- Ukuphumula okuncane (ukuphumula okuphelele) akuyona indlela ephumelelayo yokubuyisela.
- Ukugeza okushisayo ngemuva kokuzivocavoca kanzima kungavimbela ukuphola umzimba.
Uma Usebenzisa I-Bath Bath, Nakhu Indlela Yokukwenza
Uma uzozama ukucwiliswa kwamanzi okupholile noma okubandayo emva kokuzivocavoca, ungayidluli. Amaminithi ayishumi afakwe ngamaminithi ama-15 Celsius amanzi kufanele abe nesikhathi esanele sokuthola inzuzo futhi ugweme izingozi. Ngenxa yokuthi amakhaza angenza imisipha ibe yinkimbinkimbi futhi iqinile, kuwumqondo omuhle ukufudumala ngokugcwele emaminithini angama-30 kuya kwangu-60 kamuva ngewashi elifudumele noma isiphuzo esishisayo.
Ukuqhathaniswa kweTherapy Water (Bath-Hot Cold)
Uma ukhetha ukushintsha okugeza okubandayo nokubandayo, indlela ejwayelekile kakhulu ihlanganisa iminithi eyodwa ebhodini elibandayo (10-15 degrees Celsius) kanye nemizuzu emibili isibha esishisayo (cishe ngo-37-40 degrees Celsius), iphindwe izikhathi ezingaba ngu-3.
Kungakhathaliseki ukuthi isayensi isekela i-theory yokugeza ye-ice noma cha, abagijimi abaningi bayifunga ukuthi ukugeza kwe-ice ngemuva kokuqeqeshwa okujulile kubasiza ukuba bazuze ngokushesha, bavimbele ukulimala futhi bazizwe bengcono.
Imithombo
> LA Roberts, et al., Ukubhapathizwa kwamanzi abandayo emva kokuzivocavoca kugcizelela ukubonakaliswa okunamandla kwama-anabolic kanye nokushintshashintsha kwesikhathi eside emisipha ekuqeqesheni amandla. J Physiol 593.18 (2015) iphe 4285-4301
> Vaile, J .; UHalson, uS .; Gill, N .; I-Dawson, B., Imiphumela ye-Hydrotherapy ekubuyiseleni kusuka ekukhathaleni. I-Int'l J. Sports Medicine, ngoJulayi 2008.
> Kylie Louise Sellwood, et al. Ukucwiliswa kwamanzi e-Ice kanye nokwephuza-ukuqala kwesisindo soreness: isilingo esilawulwa ngokungahleliwe Br. J. Sports Med., Jun 2007.
> Vaile JM, Gill ND, Blazevich AJ. Umphumela wokuqhathanisa ukwelashwa kwamanzi ezinkomba zokubambezeleka kokuqala ukuqina kwesisindo. I-J Strength Cond Res. 2007 Aug; 21 (3): 697-702.