Ucwaningo lusiza ukuthola isikhathi esingcono kakhulu sokwelula
Izincomo zokweluleka noma ukususa ushintsho unyaka nonyaka futhi kusukela ochwepheshe kuya kochwepheshe. Ukwehlisa kukhuthazwe iminyaka njengengxenye ebalulekile ohlelweni lokuzivocavoca njengendlela yokunciphisa ingozi yokulimala, ukuvimbela ukukhathazeka nokuthuthukisa ukusebenza. Ngesikhathi abacwaningi beqhubeka bebukela izinzuzo nezingibe zokulula, kusekhona ubufakazi obulinganiselwe (futhi obuphikisanayo) ukuxazulula le mibono.
Ukudambisa nokuSulumane
Olunye ucwaningo lubonisa ukuthi ukwelula akuvimbeli ukucindezeleka kwemisipha ngemuva kokuzivocavoca. Abacwaningi uRobert Herbert, uP.D., noMarcos de Noronha, iF.D. weYunivesithi yaseSydney yenza ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta-ukuhlaziywa kwezifundo ezingu-10 ezishicilelwe ngaphambili zokuthulula ngaphambi noma ngemuva komsebenzi wezemidlalo. Baphetha ngokuthi ukwelula ngaphambi kokuvivinya umzimba akuvimbeli ukucindezeleka kwemisipha emva kokuzivocavoca. Futhi bathole ukusekelwa okuncane kwe-theory elula ngokushesha ngaphambi kokuvivinya umzimba kungavimbela ukusetshenziswa kabi ngokweqile noma ukulimala kwezemidlalo.
Ukwehlisa nokusebenza
Abacwaningi bezocwaningo e-Nebraska Wesleyan University benza izihloko ngo-2009 lapho bekhipha imiphumela yokutadisha ebonisa ukuthi abagijimi abaningi abaguquguqukayo babe nomnotho ophansi (ukuthi basebenzisa kanjani i-oksijini ngokuphumelelayo) kunabathile abanezintambo eziqinile. Ngenxa yalokho, abagijimi abancane abaguquguqukayo babehamba ngokushesha kunabathile 'abaguquguqukayo'.
Yebo, kwakuyinkimbinkimbi encane kakhulu, futhi yebo, bavele balinganise ukuhlala futhi bafinyelele izikolo, kodwa imiphumela yayisamangalisa futhi yabe yathinta kakhulu imibuzo mayelana nezinzuzo zokweluleka.
Ukufudumala ngokubhekisa
Okukhulu kwalokhu kudideka kuvela ekuchazeni kahle ucwaningo ngokufudumala.
Lezi zifundo zathola ukuthi ukufudumala ngokwayo akusho umphumela ohambweni lwezinyathelo, kodwa ukuthi lapho kusetshenziselwa ukufudumala kulandelwa ukweluleka kukhona ukwanda kwezinyathelo zokuhamba. Abantu abaningi basichaza ngalokhu ukutholwa kusho ukuthi ukwelula ngaphambi kokuvivinya umzimba kungavimbela ukulimala, yize ucwaningo lwezokwelapha lukhomba okunye. Ukuchazwa okungcono ukuthi ukufudumala kuvimbela ukulimala, kanti ukwelula akubanga nomphumela ekulimazeni.
Uma ukuvimbela ukulimala kungumgomo oyinhloko, ubufakazi bubonisa ukuthi abagijimi kufanele banciphise ukwelula ngaphambi kokuzivocavoca, futhi kwandise isikhathi sokufudumala.
Izifundo zisekela ukuthi lolu luhlobo lwezinyathelo lungakhuphuka nge-elilodwa eliyishumi nesishiyagalolunye kuya kweyamashumi amathathu nesithupha ukunwetshwa kweqembu ngalinye lesisundu ngosuku. Noma kunjalo, abanye abantu badinga ubude obude noma ukuphindaphinda okuningi. Ucwaningo lubuye lusekele umqondo wokuthi ubude obuhle kanye nemvamisa yokweluleka kungahluka ngeqembu lezinsizwa.
Imiphumela yesikhathi eside yokwelula ekuhambeni kwe-show show ukuthi emva kwamasonto ayisithupha, labo abesekela imizuzwana engu-30 ngomsizi ngosuku ngalunye bakhulisa ukuhamba kwabo okuningi kakhulu kunelabo ababethela imizuzwana engu-15 ngomsizi ngosuku ngalunye. Ayikho ukwanda okweziwe okubonwe eqenjini elelulelwe imizuzwana engu-60.
Esinye isifundo sezinyanga ezingu-6 senzeke sathola ukuthi insika eyodwa elula imizuzwana engama-30 nsuku zonke yenze imiphumela efanayo njengama-3 elula kwamasekhondi angu-30.
Lezi zifundo zisekela ukusetshenziswa kwezintambo ezingamashumi amathathu nesikhombisa njengengxenye yesimo esijwayelekile ukuze kuthuthukiswe ukuhamba okuningi.
Ingabe Ukuguquguquka Kunamandla?
Lapho uhlela lonke ucwaningo ngokusula nokuguquguquka kwabagijimi, kubalulekile ukukhumbula ukuthi umgomo wokweluleka ukuthuthukisa nokugcina uhambisane olufanele oluhambisana namajoyina athile. Kubalulekile futhi ukuqaphela ukuthi ukwelula (noma ukukhulula) imisipha eqinile kufanele kuhambisane nokuqinisa imisipha ebuthakathaka.
Nginesiqiniseko sokuthi sizoqhubeka nokubona izihloko zezindaba nokulwa nokulula, kepha uma ukhetha ukwelula, kungcono kakhulu ukwenza ngokwezifiso isimiso sakho ukuze uvumelane nezidingo zakho. Hlola umzimba wakho kanye nemidlalo yakho futhi uqinisekise ukuthi welule (futhi uqinise) ukuze unciphise ukungalingani kwemisipha.
Indlela Yokunqamula
Ngemuva kokuzivocavoca, cindezela phansi bese ubamba uhlaka olunikeziwe kuphela kuze kube yilapho uzwa ukudonsa kancane emisipha, kodwa akukho buhlungu. Njengoba ubambelela isisindo sizophumula. Njengoba uzizwa ungaphansi kwezingcindezi ungakwazi ukwandisa ukwedlula futhi uze uzizwe umtshina omncane. Bamba lesi simo kuze kube yilapho ungazizwa ukwanda okungeziwe.
Uma ungabonakali ukuthola noma yikuphi ukuhamba ngezinyathelo usebenzisa inqubo engenhla, ungase ucabange ukubambelela isikhathi eside (kumasekhondi angu-60).
Yikuphi Okuhle Kakhulu?
Ngokuvamile, ukuhanjiswa kwe-Neuromuscular Facilitation (PNF) okuzimele kuye kwaholela ekunyuseni okukhulu ekuhambeni kwezinyathelo uma kuqhathaniswa nokwebiwa kwe-static noma kwe-ballistic, nakuba eminye imiphumela engakaze ibonwe ngokuphawulekayo.
Ukwelula okulula kulula ukwenza futhi kubonakale kunemiphumela emihle. Ucwaningo lubonisa ukuthi ukululaza okuqhubekayo ngaphandle kokuphumula kungahle kungcono kunwetshiwe (ukusebenzisa i-stretch, ukuphumula, nokusebenzisa kabusha i-stretch), kodwa ucwaningo oluthile alukho umehluko.
Iningi lezazi zikholelwa ukuthi i-ballistic, noma ihlaselela ngesikhathi esinqunyiwe, iyingozi ngoba isisindo singase sibe nesibambiso sokwenza isivumelwano uma sivuselelwa ngokushesha ngemva kwesikhathi esifushane sokuphumula. Ukukholelwa okunjalo okwenziwe ngokweqile kukholwa ukuthi kwandisa ingozi yokulimala.
Ngaphezu kokuthuthukisa uhla lwezinyathelo, ukwelula kukhululeka kakhulu futhi abagijimi abaningi basebenzise ukuzivocavoca okulula ukuze balondoloze ibhalansi emzimbeni womzimba. Kodwa enye yezinzuzo ezinkulu zokwelula kungase ibe yinto engacwaninga ukucwaninga ngayo: it uzizwa kahle.
Umthombo
UHerbert RD, de Noronha M. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu emva kokuzivocavoca. Database Cochrane Yokuhlolwa Okuhlelekile 2007, Issue 4.
U-Andersen, JC Ukubambelela Ngaphambi Kamuva nangemva Kokuzivocavoca: Umphumela kwi-Muscle Soreness and Risk Risk. I-Journal of Athletic Training 40 (2005): 218-220
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, noPeter McNair. Ukwehliswa Nokulwela Ukulimala Ubuhlobo Obuseduze. Imithi yezemidlalo 34.7 (2004): 443-449
Ian Shrier MD, PhD noKav Gossal MD. Izinkolelo Zamaqiniso Namaqiniso Okudambisa: Izincomo Zomuntu Ngemizimba Yezempilo, The Physician and Sportsmedicine, VOL 28, # 8, Agasti 2000.
Trehearn TL, Buresh RJ .. Hlala-futhi-finyelela ukuguquguquka nokusebenza komnotho wamadoda nabesifazane beqoqa ibanga abagijimi. I-J Strength Cond Res. 2009 Jan; 23 (1): 158-62.