Ukusebenzelana Nokulimala Kwakho
Uma ungumuntu wokuzivocavoca, cishe kuzokwenzeka kuwe; ngalolo suku lapho uqala ukugijima kwakho futhi uzizwa ubuhlungu obunzima emadolweni akho, noma ugoqa ukuze uthathe isisindo bese ugcina ukudonsa umsizi ongazange wazi ukuthi unayo.
Njengoba nje sizama ukugwema ukulimala , kuzokwenzeka kubaningi bethu, kodwa lokho akusho ukuthi uzolahlwa ukugibela umbhede ngenkathi ukulimala kwakho kuphulukisa.
Ngokuhlela okuncane nokuqonda okuvamile, usengagcina uhlobo oluthile lwenqubo njengoba ukulimala kwakho kuphulukisa. Isinyathelo sakho sokuqala yilokubona udokotela wakho ukuze ahlolwe futhi aphathe ukwelashwa futhi uzofuna ukukhuluma nodokotela ngokuthi ungahlala kanjani ukuhamba ngaphandle kokwenza izinto zibe zimbi nakakhulu.
Imithetho Eyisisekelo Yokusebenzisa Ngokulimala
1. Khuluma nodokotela wakho mayelana nokuthi ungasebenza kanjani ngokulimala kwakho
Udokotela wakho angakutshela ukuthi ugweme i-cardio yakho evamile noma isimiso somzimba esincane uma usho, unomhlane noma unyawo lokulimala. Kodwa, kuthiwani ngokusebenza umzimba wakho ongaphezulu? Hlala phansi ngesimiso sakho sokuzivocavoca bese uthola ukuthi ungayisebenzisa kanjani lapho uhlezi noma ubeka phansi ukuze ungabeki ukucindezela kokujoyina okuhlangene noma okusimele. Uma unokulimala komzimba okuphezulu, njengamahlombe akho noma i-elbow, kungani ungagxila ekuzivocavoca umzimba okuphansi? Ungashintsha ngokuzivocavoca okungahileleki ukubeka izisindo ezandleni zakho noma emahlombe akho, futhi umane unamathele ngemishini engabandakanyi umzimba wakho ophezulu.
Buza udokotela wakho mayelana nokuqhubeka nenqubo yokumelana engakusiza uphilise ngenkathi uhlala uqinile.
2. Ungalokothi usebenze ngobuhlungu
Lokhu kubonakala kulula kepha, uma unjengami, uvame ukuzivocavoca ngisho nalapho umzimba wakho ukutshela ukuba ume. Ngisho noma ulandela uhlelo lokuzivocavoca oluphakanyiswa udokotela wakho, uma uzwa ubuhlungu emajoyini noma kwenye indawo, yeka.
Ungakwazi ukuqhubekela emisebenzini ehlukile engalimazi, noma ungase umeke ngokuphelele. Noma ngabe yikuphi, ukufunda ukulalela umzimba wakho kuyisihluthulelo sokuhlala ulimale- futhi ukhululekile.
3. Landela iseluleko sikadokotela wakho
Uma uzimisele ukuzivocavoca, cela udokotela wakho uhlu lwemisebenzi ongayenza ukuze uhlale usebenza ngaphandle kokuzilimaza ngokwengeziwe. Angakwazi ukuncoma umhlinzeki wenyama ukuze akusize ukuthi yini ongayenza ukuze uphulukise ukulimala kwakho futhi uqinise umzimba wakho wonke. Uma ubona umhlinzeki wenyama, yenza izivivinyo ezinikeza zona. Angikwazi ukukutshela ukuthi mangaki amaklayenti angalandeli ngokuzivocavoca kwawo futhi ukulimala kwabo kuqhubeka nokuqhubeka. Lalela ochwepheshe nokuphulukiswa kwakho kuzohamba ngokushesha.
4. Sebenza ngezindlela zokuvimbela ukulimala okunye
Uma ulimele, lesi yisikhathi esihle sokufunda ukugwema ukulimala okuningi esikhathini esizayo. Izindlela ezimbalwa ezilula:
- Gcina ukuguquguquka nokulinganisela - Imisipha emihle ingabangela ukungalingani emzimbeni wakho ongaholela ekulimaleni. Isibonelo, uma i-quadriceps yakho (phambi komlenze) inamandla kunezintambo zakho (ngemuva komlenze), ubungozi bokuhlukumezeka noma ngisho nokuqhekeka kwezintambo zakho.
- Gwema ukweqa ngokweqile - Uma imisipha yakho ikhathele, ayikwazi ukusekela nokuvikela imigudu yakho namathenda, okungaholela ekulimaleni. Ukuzinika ukuphumula njalo nezinsuku zokutakula kungasiza umzimba wakho uphilise futhi ugcine unempilo futhi ulungile.
- Sebenza ekuqiniseni umzimba wakho wonke - Ukuze uziqinise nakakhulu ngokumelene nokulimala, qinisekisa ukuthi ufake ukuqeqeshwa kwesisindo njalo esifundweni sakho samasonto onke. Ukuqinisa wonke amaqembu omzimba wakho kuzonciphisa noma yikuphi ukungalingani kwemisipha okungabangela ezinye izidumbu zomzimba wakho ukuba zithwale ngokweqile lobu bu buthakathaka.
Indlela Yokuqaphela Ukulimala
Uma unjengama-exercisers amaningi, uvame ukungazinaki izibonakaliso zokuxwayisa zokulimala okungase kube yingozi. U-Elizabeth Quinn, umlobi we- Sports Medicine Guide , unikeza amathiphu ekuqaphele ukulimala. Okokuqala, "ubuhlungu obukhulu, ikakhulukazi emahlangothini edolo, i-ankle, i-elbow, nekhanda, akufanele nanini kunganakwa." Lolu hlobo lobuhlungu luvela ekuhlanganyeleni kunomsizi futhi lungaba uphawu lwezinto ezinzulu.
Esinye isibonakaliso esiyisixwayiso sinomusa endaweni ethile emzimbeni. U-Elizabeth uxwayisa ukuthi "Uma ungafaka ubuhlungu endaweni ethile emathanjeni, emisipha noma ehlangene, ngokucindezela umunwe kuwo, ungase ube nokulimala okukhulu."
Esinye isibonakaliso esingalokothi sizinaki ukuvuvukala. Ukuvuvukala kuyisibonakaliso senye uhlobo lokulimala. Ungase futhi uzwe ukuvuvukala ngaphakathi kokujoyina, okungase kube nzima ukubona. Uma unokuvuvukala ekuhlanganyeleni, uhla lwakho lokunyakaza luzonciphisa futhi ukuhlanganyela kwakho kungase kuzwe kunzima. U-Elizabeth uncoma ukuqhathanisa izinhlangothi zombili zomzimba. Uma ohlangothini olulodwa lwenza ngendlela ehlukile kunezinye, ungaba nokuvuvukala okuhlangene. Okokugcina, u-Elizabeth uxwayisa ukuba ungalokothi uzibekele ukuphazamiseka noma ukugubha emzimbeni wakho. Lokhu kungaba isibonakaliso sokucindezeleka kwesibindi, okungaba yisandulela sokulimala okungathí sina.
Uma uthola noma iyiphi yalezi zimpawu isinyathelo sakho sokuqala ukuyeka lokho okwenzayo bese ufonela udokotela wakho . Ungalokothi usebenze ebuhlungu! Ukubhekana nokulimala ngaso leso sikhathi kungase kusho isikhathi esincane sokutakula, kodwa kungcono kunokuba nesimo esihlala njalo. Ngesikhathi ulinde ukungena ukuze ubone udokotela wakho, ungase futhi uqale ukwelashwa okuncane ngokwakho.
Ukwelashwa okuvamile kuhilela i-RICE (Ukuphumula, i-Ice, Ukucindezelwa, Nokuphakama). Konke lokhu kusho ukuthi kufanele umise okwenzayo futhi usebenzise ibhande lokucindezela indawo yokulimala (okungasiza ekunciphiseni ukuvuvukala). Bese ubeka iphakethe leqhwa kwi-boo boo cishe imizuzu engu-15 noma engu-20 ngesikhathi, uqinisekise ukuthi unikeza indawo eyalimala isikhathi esiningi sokufudumala phakathi kwesimiso se-icing. Bese, ukwandisa indawo futhi uqinisekise ukuthi omunye obalulekile owazi ukuthi buhlungu kangakanani. Kufanele bakuthinte ngesikhathi sakho sesidingo ngokukuletha noma yini oyifunayo nganoma yisiphi isikhathi esithile.
Ngesikhathi ukulimala kungakuvimbeli ekuzivocavoca ngokuphelele, kunezikhathi lapho ukuzivocavoca kuyinto okugcina okufanele uyenze. Ungalokothi usebenzise lapho:
- Unomkhuhlane . Ukusebenza ngaphandle kungabangela izinga lokushisa lomzimba wakho likhuphuke nakakhulu elingabangela ukushisa. Umkhuhlane ubonisa ukuthi umzimba wakho ulwa nokutheleleka, ngakho-ke yenza konke okusemandleni akho ekuphefumuleni nasekupheleleni.
- Unomkhuhlane ophikelela . Lokhu kunganciphisa amandla akho emaphaphu futhi kunzima ukuphefumula, futhi kungabonisa nokutheleleka kokuphefumula.
- Uhlangabezana nesicashu, ukuhlanza, noma isifo sohudo esingabangela ukuphelelwa amandla kwamanzi. Kufanele ugweme ukuzivocavoca uze uvuselele umzimba wakho ngokuphelele futhi izimpawu ziphela.
- Y noma unesifo esingapheli noma esibi . Qinisekisa ukuthi uthole kahle udokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
Nini Ukuzivocavoca
Uma uzizwa unamahloni, kodwa awunayo izimpawu njengoba kukhulunywe ngenhla, uma usebenzise? Kukho kuwe. Nazi amacala ambalwa lapho ukuzivocavoca kungasiza kunokulimala:
- Izinkukhu . Uma ungenayo i-fever, ukuzivocavoca kuhle ngemifula elula. Ucwaningo lubonisa ukuthi abantu bangavame ukuzivocavoca ngomzamo ofanayo uma benomkhuhlane njengalapho bephilile.
- Ama-DOMS . Ukuqedwa kwe-muscle soreness kuqediwe kwenzeka ngemuva kokuqeqeshwa okusha noma okukhulu kakhulu. Nakuba lolu hlobo lwesifo lubhekwa njengokulimala, akusho ukuthi awukwazi ukusebenzisa. Empeleni, ukuzivocavoca kungenza uzizwe ungcono.
- Ukucindezeleka . Uma impilo yakho ishaqile futhi ungawutholi isikhathi sokwenza konke okudingeka ukwenze, ukuzivocavoca kungase kuhlale kuluhlu lwakho olubalulekile. Kodwa, ochwepheshe bayavuma ukuthi ukuvivinya umzimba kungenye yezindlela ezinhle kakhulu zokucindezeleka. Uma uzivocavoca, ukhiqiza, okwenza kube nemizwa yenhlalakahle nokuphumula. Ngakho, hamba!
Uma lokhu konke kubonakala kudidekile, sebenzisa ikhanda lakho futhi ulandele lo mthetho olula: Uma unezimpawu ezisuka entanyeni phezulu (njengokukloloda, impumu ephuzile, njll), kungenzeka ukuthi usebenze ngokukhanya. Uma izimpawu zakho zingaphansi kwentamo (ukukhwehlela, umkhuhlane, ama-muscle aches, noma i-nausea), weqa ukuqeqeshwa kwakho futhi uphumule.