Abaningi abagijimi baye babhekana nohlangothi oluthile noma uhlangothi olulodwa ngesikhathi sokuzivocavoca. Lokho ubuhlungu obubukhali be-twinge bendawo engaphansi kwe-cage cage evame ukuvela esiswini esingaphansi kwesisu. Kuyinto evamile ikakhulukazi kubagijimi futhi sekuye kwaziwa ukunciphisa abanye abagijimi ukuhamba kuze kufike ubuhlungu.
Namuhla, abacwaningi babhekisela kulobu buhlungu besisu esiswini ngokubambisana nezwi lobuchwepheshe nezesayensi, "ubuhlungu besisu esisemuva kwesisu" (ETAP).
Kungakhathaliseki ukuthi ubiza ngani, ubuhlungu buvame ukuyeka abagijimi nabagibeli emathrekhi abo futhi babambe izinhlangothi zabo ebuhlungu.
Izimbangela
Ngenkathi kusengenayo incazelo ecacile yombangela wokugxila ohlangothini, kunezinkomba eziningana ezikholisayo kakhulu. Abaningi abacwaningi bakholelwa ukuthi kunokuningi okukwenzayo nalokho esikudlayo ngaphambi kokuzivocavoca .
Ucwaningo oluthile luvumelana ukuthi i-ETAP ivame kakhulu ekusebenzeni nasekubhukuda. Ubuhlungu buchazwa njengokuthi kuhlelwe endaweni esiswini noma kwesokunxele esiswini. Ubuhlungu bokuthi uhlangothi lwamahlangothi luvame ukuphazamisa ukusebenza kodwa akuhambisani nobulili bomdlali noma inkomba yomzimba womzimba . I-ETAP yayingavamile kakhulu kubadlali abadala.
Isici esibaluleke kakhulu ekuthuthukiseni i-ETAP kubonakala sengathi yisikhathi sokudla kwangaphambili . Ucwaningo olulodwa lwabika ukuthi ukudla ama-juice nezithelo zokuphuza okwakhiwe kabusha ku-carbohydrate kanye ne-osmolality (isilinganiso sokuhlushwa), ngaphambili nje noma ngesikhathi sokuzivocavoca kwabangela ukuqala kokugxila, ikakhulukazi kubantu abangakwazi ukuzitholela.
Izimpawu azibonakali zihlobene nokudla okudliwe (ivolumu yesisu).
Incazelo eyinkimbinkimbi eyengeziwe eyenziwa abanye abacwaningi ukuthi ukugxila ohlangothini kubangelwa ukwelula imigqa esukela emzimbeni kuya ezingxenyeni zangaphakathi, ikakhulukazi isibindi. Ukunyakaza kokushayela okusebenzayo ngenkathi kuphefumula futhi kudlulisa lezi zintambo.
Abagijimi bavame ukukhipha izinyathelo ezimbili noma ezine. Iningi labantu liphuma njengalokhu unyawo lwesokunxele luhlasela phansi, kepha abanye abantu baphuma lapho unyawo olufanele luwela phansi. Yiqembu eligcina elibonakala lijwayele ukuthola ukulingana okuhlangene.
Ukukhipha amandla lapho unyawo olunene luhlasela umhlaba lubangela amandla amakhulu esiqindi (okusohlangothini lwesokudla nje ngaphansi kwezintambo zomhlanga). Ngakho njengoba nje isibindi sishaya phansi isifenqo sivuselela ukuphuma. Kukholelwa ukuthi ukuthulula okuphindaphindiwe kuholela ekugxileni kwe-diaphragm.
Ukwelashwa Nokuvimbela
Uma uhlakulela ukugxila ohlangothini uma usebenza, yeka ukugijima bese ufaka isandla sakho ngakwesokudla kwesisu sakho bese uphakamisa ngenkathi uvula futhi ukhulisa ngokulinganayo. Njengoba ugijima noma ugijimela, zama ukuthatha ngisho, ukuphefumula okujulile. I-theory ye-ligament eselulekile ingathi ukuphefumula okungapheli kuvame ukwandisa ingozi yokugxuma ngoba isifingqo sihlale siphakanyiswa kancane futhi singalokothi sikhohlwe ngokwanele ukuvumela imigqa ukuphumula. Uma lokhu kwenzeka, i-diaphragm igcizelelwe futhi i-spasm noma "stitch" kungenzeka.
Ezinye izindlela zokunciphisa ubuhlungu bokuthi uhlangothi oluhlangene luhlanganisa:
- Ukunciphisa kunganciphisa ubuhlungu bokuthi ukhonjiswe. Phakamisa ingalo yakho yangakwesokudla ngqo futhi uncike ngakwesobunxele. Bamba imizuzwana engu-30, ukukhululwa, bese uvula olunye uhlangothi.
- Yehlisa ijubane lakho kuze kube yilapho ubuhlungu buyancipha.
- Massage noma cindezela endaweni nge ubuhlungu. Bend phambili phambili welule isikhalazo bese unciphisa ubuhlungu.
- Uma uqhubeka nokuzwa ubuhlungu, bheka udokotela wakho.
Izindlela zokusiza ukuvimbela ukulinganisa okuhlangene kusuka okwenzekayo kufaka:
- Isikhathi sokudla kwakho ngaphambi komncintiswano ukuze uvumele ukugaya ngaphambi komcimbi.
- Ukugwema ama-juice nezithelo zokuphuza ezakhiwe kabusha eziphezulu e-carbohydrate ne-osmolality ngaphambi nangesikhathi sokuzivocavoca.
Imithombo:
I-Eichner ER. Sula ohlangothini: izimbangela, ukuphawula, nezixazululo. I-Curr Sports Med Rep2006; 5: 289-92.
I-Morton DP, i-Caller R. Factors ethonya ukuhlukunyezwa kwesisu esisemuva kwesisu. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 2002 Meyi.
I-Morton DP, i-Caller R. Izimpawu kanye ne-etiology yezinhlungu zomzimba zangasese ezithinta umzimba. I-Med Sci Sports Exerc2000; 32: 432-8.
I-Morton DP, u-Richards D, u-Caller R. Epidemiology wezinhlungu zomzimba zangasese ezithinta umzimba eziseSydney City ukuya ku-Surf umphakathi ogijima. J Sci Med Sport2005; 8: 152-62.
I-Morton DP, i-Aragon-Vargas LF, i-Caller R. Umphumela wokwakheka oketshezi olusetshenziselwa uketshezi oluphathelene nokuvivinya umzimba. Int J Sports Nutr Exerc Metab2004; 14: 197-208.