Izifundo zithi ukusikhipha umzimba kunganciphisa umzimba
Ekupheleni kwawo wonke umncintiswano wamarathon noma wesiqingatha, ubona itende lokusikhipha ezemidlalo elimisiwe kanye nama-racers abanjelwe ukwelashwa. Kodwa ingabe ukugcoba kwezemidlalo ngemuva kokuzivocavoca okukhulu kokuzivocavoca kwemisipha ukululama? Ingabe kuncishiswa ukunciphisa ukulibaziseka ukuqala ukuqina kwesisindo (DOMS)? Ngesikhathi abagijimi bazo zonke izinhlobo basebenzisa ukusikhipha kwezemidlalo, ucwaningo olunzima ukuthi ngabe lusebenza kanjani futhi lusebenza kanjani.
I-Massage yezemidlalo Mhlawumbe Iyanciphisa Ubuhlungu Bama-Muscle
Uma uzibuza ukuthi uzokuzitholela yini ukusikhipha umbala emva komncintiswano noma ukuzikhandla kanzima, ubufakazi obuhle ukuthi kunganciphisa ukukhathazeka kwakho. Ukubuyekezwa kwezivivinyo zemitholampilo kuphelile ukuthi kunobunye ubufakazi bokuthi ukubhucwa kwezemidlalo kunciphisa ukuphuza ukuqala ukubamba imisipha. Ukuthola ukugcoba umlenze ngemuva komncintiswano kungase kusho ama-aches ambalwa ezinsukwini ezilandelayo. Ukubuyekezwa okunye kutholakala ubufakazi bokuthi ukusikhipha umzimba kusebenza ngenkathi amanye amaqhinga asetshenziselwa ukucwenga, ukwelula nokwenza ukuzivocavoca okuncane akuzange kube nomthelela. Abakwazanga ukucacisa ukuthi isikhathi esifanele yini sokuthola massage noma uma uhlobo olulodwa lokusilisa lungcono kakhulu.
Ingabe i-massage isiza ukubuyiswa kokusebenza?
Ijaji lingakapheli ukuthi i-massage yezemidlalo izosiza yini imisipha yakho ukuthi ilulame ngokushesha ukusebenza. Ubufakazi obuvela ezikoleni ezibhekene nezilingo ezilawulwa ngokungahleliwe kubonisa ukuthi akukho mphumela noma umthelela wokusiza ekubuyiseleni.
Ucwaningo olwenziwa ngo-2008 ngabacwaningi base-Ohio State University bathola ubufakazi bokuthi ukusikhipha isisindo saseSweden kwathuthukisa isikhathi esasenza ukuba imisipha ilulame futhi imisipha eboshiwe yayinomonakalo omncane futhi ubufakazi obuncane bokuvuvukala nokuvuvukala. Isifundo sezinsuku ezine senziwa onogwaja kunabantu. Bahlehliswa futhi imisipha yabo isetshenziselwa ukuvivinya umzimba.
Iqembu lokuhlola labanogwaja labe selithola ukusikhipha okulinganiselwe ngenkathi iqembu elilawulayo lingatholi. I-massage yayilingisa amasu okusikhipha eSweden, okuthandwa kakhulu kwe-massage yezemidlalo ngemivimbo emide, ukuxoxisana, ukuxubana, nokunyakaza okuhlangene. Ngemuva kokuzivocavoca nokucubungula, abacwaningi bahlola izicubu zomzimba zazo zonke izilwane. I-muscle ethize evivinywa yi-tibialis yangaphakathi, ebantwini abantu abayisisindo se-shin esivame ukukhalaza ngobuhlungu obukhulu obukhulu uma uqala noma ushintshe uhlelo lwakho lokuhamba.
Umehluko ekuvuseleleni kwamandla phakathi kwemisipha eboshiwe kwakuphawulekayo - amandla angu-60% uma kuqhathaniswa no-15% wezimbungulu ezingasetshenziswanga. Abacwaningi baphinde babona ukuthi imisipha ehlanjululwayo yayinamafayili amancane awonakele futhi akukho mqondiso wamangqamuzana egazi amhlophe okwamanje okulungisa ukulimala kwemisipha. Imisipha eboshiwe yabonisa isibonakaliso esingaphansi sokuvuvukala, esilinganisa u-8% ngaphansi kwamasipha angasebenzi.
Isifundo Somuntu Esedlule Esingazange Sithole Umphumela Wokubuyisela
Ngenkathi onogwaja bebonisa imiphumela eminye yokuphucula imisipha ekuhlungeni, ukutadisha kwangaphambili kwamabhayisikili abantu abashicilelwe encwadini ka-Ephreli 2004 yeBritain Journal of Sports Medicine waphetha ngokuthi kwakungekho umphumela olinganiselwe emandleni emisipha yomlenze ukwenza emva ukugcoba umlenze noma ukuphumula kokuphumula.
Kodwa abashayeli bamabhayisikili babika ukukhathala okuncane ngemva kokumisa.
Ingabe Kufanele Uthole Ukushisa Kwezemidlalo?
Ukuqeqeshwa kwabahamba ngezinyawo ze-marathon noma i-marathon kungase bazuze ekusileni kwezemidlalo ngemuva kokusebenza kwabo isikhathi eside kuphela uma kunciphisa ubuhlungu besisindo. Ungathola umuthi we-massage oqinisekisiwe endaweni yakho. Enye indlela eshibhile ukuqeqesha umlingani wakho ohamba naye noma oshade naye ukusebenzisa amasethingi elula okusikhipha eSweden. Ukusebenzisa i- roller ye-foam ukwenza ukuziqubuzela kungase kube yindlela engabizi kakhulu yokuthola izinzuzo zokubuthwa.
Imithombo:
Butterfield TA, Zhao Y, Agarwal S, Haq F, Best TM. "Ukulayishwa kwe-cyclic compressive kusiza ukuphola ngemva kokuzivocavoca." I-Med Sci Sports Exerc. 2008 Jul; 40 (7): 1289-96.
A Robertson, JM Watt, SDR Galloway. "Imiphumela ye-massage yomlenze ekubuyiseleni ekuzivocavoca okuphakeme kakhulu." Br J Sports Med 2004; 38: 173-176.
I-TM Best, i-Hunter R, i-Wilcox A, i-Haq F. "Ukuphumelela kwe-massage yezemidlalo ukuze kutholakale imisipha yamathambo ekuzivocavoca okunamandla." I-Clin J Sport Med. 2008 Sep; 18 (5): 446-60. doi: 10.1097 / JSM.0b013e31818837a1.
URui Torresa, uFernando Ribeiroa, uJosé Alberto Duartec, uJan MH Cabrid. "Ubufakazi bokungenelela kwe-physiotherapeutic esetshenziswa njengamanje ngemuva kokulimala komzimba: ukubuyekezwa kwesistimu nokuhlaziywa kwemeta." Ukwelashwa Kwemvelo Emdlalweni Umqulu 13, Issue 2, Meyi 2012, Amakhasi 101-114.