Ukukhathazeka kwenzeka kubantu bonke, ikakhulukazi uma usanda kushayela umzimba noma uzama umsebenzi omusha, kodwa kwenzekani uma unzima futhi unomsebenzi okhulayo?
Impendulo emfushane yukuthi kuncike ekutheni unzima kangakanani nokuthi uluphi uhlobo lokuzivocavoca owenzayo.
Izikhombisi-ndlela Zokuziphatha
Sebenzisa lezi zincumo ukunquma mayelana nokusebenza kwakho okulandelayo:
- Uma ubuhlungu kakhulu : Njengokuba ngisho nezinwele zakho zingalimaza uma usibhidliza (futhi uma ungasiphakamisa ibhulashi), uyayinqoba futhi ngisho nokunyakaza okuncane kuyolimaza. Ukukhathazeka kwakho kungase kubi nakakhulu ngosuku lwesibili, ngakho-ke thatha okungenani ezimbili, mhlawumbe ezintathu, izinsuku futhi uzame amathiphu alandelayo ngezansi ekubhekaneni nesifo somzimba. Ngosuku lwesithathu noma lwesine, zama i-cardio elula (isib., Ukuhamba) noma inguqulo elula ye-Workout yokuqala owasebenzisa izisindo ezilula noma awunesisindo, izintambo ezimbalwa kanye nesisindo esincane.
- Uma uzwakala ngokuzwakalayo : Kungakhathaliseki ukuthi uthatha usuku lokuphumula noma uzame ukuzivocavoca kwe-cardio nokukhanya ngosuku olulandelayo.
- Uma unzima kanzima : Zama ukukhanya ukulinganisa ukuvuthwa kwe-cardio kanye nokunwebeka kwemisipha enzima.
Kungani Nginesihlungu?
Ubuhlungu be-muscle (noma, ngokwemibandela emnandi, ukubambezeleka kokuqala kwesisindo soreness ) kuyimvelo uma unselele imisipha ngezivivinyo ezintsha noma ngaphezulu. Uma ubeka ukucindezeleka okusha emzimbeni, uyaguqula ukuze ukwazi ukuphatha lo mthwalo omusha. Ingxenye yenqubo yokuzivumelanisa ihlanganisa imisindo emisipha, izinyembezi ezincane ezinxenyeni ezixhumene nazo ezisekelayo futhi zizungeze imisipha.
Imisipha emibi iyindlela yokuphulukisa futhi ikhula ngamandla, ngakho kufanele ugweme ukucindezela kakhulu ngokwengeziwe ngokuzivocavoca okukhulu. Noma kunjalo, ukusebenza okukhanya kunganikeza ukusizwa kwesikhashana njengoba ufudumala imisipha futhi udale ukugeleza kwegazi okungaphezulu.
Ukubhekana Ne-Muscle Soreness
Zama lezi zindlela zokubhekana nesifo somzimba:
- Ukuzivocavoca okukhanyayo : Okunye ukuhlola kusikisela ukuthi i- yoga , ukuqeqeshwa kwesisindo esincane (ukungasebenzisi isisindo noma izisindo ezilula kakhulu) noma i-cardio elula (isib. Ukuhamba ) kungasiza ukunciphisa izimpawu zama-DOM.
- Ukushisa : Nakuba izifundo ziphikisana, kunezifundo ezithile ezibonisa ukuthi ukusikhipha umzimba kunganciphisa ubuhlungu besisindo.
- Imithi elwa nokuvuvukala : Ama- NSAID afana ne-ibuprofen anganciphisa ubuhlungu nokuvuvukala. Kunemiphumela emibi, ngakho-ke khuluma nodokotela wakho ngaphambi kokuthatha noma yikuphi ukuphikisana.
- I-Ice Baths : Kukhona nezifundo eziphikisanayo ngamabhati okugeza, kodwa ezinye izifundo zibonisa ukuthi zingathuthukisa ukutakula kusuka kuma-DOM. Kungakhathaliseki ukuthi ungakwazi ukubekezelela ukuhlala ebhaini egcwele iqhwa umbuzo ohluke ngokuphelele.
- Isikhathi : Isikhathi yinto eyodwa esebenza njalo. Inhlanhla enkulu izodlula emva kwezinsuku ezingaba ngu-2-3, ikuvumela ukuthi ubuyele ekusebenzeni kwakho.
Ukugwema isisindo Soreness
Akunakwenzeka ukugwema ngokuphelele imisipha, ikakhulu uma unomgomo wokunciphisa isisindo noma ukushintsha umzimba wakho. Noma kunjalo, khumbula ukuthi inqubo yokutakula ibaluleke kakhulu njengokusebenza.
Kuphakathi kwezinsuku zakho zokuphumula umzimba wakho uphulukisa futhi ukhule unamandla. Awukwazi ukwenza lokho uma unganiki ukuphumula okwanele.
Ngenkathi ungeke ukwazi ukugwema ngokugcwele ukuthola ukukhathazeka, kunezinto ongayenza ukuze unciphise:
- Nciphisa ekusebenzeni kwakho : Qalisa kancane ukuvumela imisipha yakho ukuba ivumelane kancane kancane nokucindezeleka kwemisebenzi emisha noma amandla. Lokhu kuyiqiniso ikakhulukazi uma uthathe ikhefu elide ekuzivocavoca. Ukubuyela emuva emsebenzini owawujwayele ukwenza kungase kube umzimba wakho kakhulu.
- Kancane kancane yakha amandla : Ukuze uthole isimo, ushise amakholori, futhi ulahlekelwe isisindo, kufanele uphikise umzimba wakho ngokucindezeleka okungaphezu kwalokho osetshenzisiwe, enye yezinto ezibangela ukukhathazeka. Uma ungumsunguli, noma yimuphi umsebenzi ukucindezeleka kunokuba umzimba wakho usetshenziselwe, ngakho-ke ungadinga ukuhlala nokusebenza okufanayo kwamasonto angu-1-2 ngaphambi kokufaka amandla.
- Yiba njalo : Uma usuzuzile kakhulu kusuka emsebenzini othize noma ukuqina, akufanele uphinde uzibonele kuze kube yilapho ukwanda kwanda. Ukuqhubeka nokusebenza njalo kuzokusiza ukuthi ugcine lelozinga lamandla kuze kube yilapho usulungele ukuqina okukhulu.
> Imithombo:
> Boyle, CA, SP Sayers, BE Jensen, et al. Imiphumela yokuqeqeshwa kwe-yoga kanye ne-yoga eyodwa ye-yoga ekubambezelekeni kwe-muscle soreness emkhawulweni ophansi. I-J Strength Cond Res. 2004 Nov; 18 (4): 723-9.
> Nosaka, K., noMnu Newton. Ukuphindaphindiwe kokuzivocavoca okungekho emthethweni akufaki ukulimala kwemisipha nokulungisa. I-J Strength Cond Res. 2002 Feb; 16 (1): 117-22.
> Vaile JM, Gill ND, Blazevich AJ. Umphumela wokuqhathanisa ukwelapha kwamanzi ezinkomba zokubambezeleka kokuqala ukuqina kwesisindo. I-J Strength Cond Res. 2007 Aug; 21 (3): 697-702.