Ukuhlunga kwezemidlalo kubikwa ukuthi kunemiphumela eminingi enhle kubadlali. Ukusikwa kwezemidlalo kungasetshenziswa ngaphambi kokusebenza, ukusebenza ngemuva, ngesikhathi sokuqeqesha noma ukuvuselelwa. Abadlali bazo zonke amazinga bangase bazuze emasimini ezemidlalo. Uma ufuna indlela yokuthuthukisa ukusebenza kwakho kwezemidlalo, khona-ke ukubhula kwezemidlalo kungase kube kuwe. Funda kabanzi mayelana nemiphumela eyenzekayo yokuvuselela imishini yezemidlalo.
Kuyini Ukushisa Kwezemidlalo?
Ukuzihlaziya kwezemidlalo kuyindlela ehlelekile yokwenza izicubu ezithambile zomzimba ezigxile emisipha efanele emdlalweni othile. Umgijimi uPavovo Nurmi, owaziwa ngokuthi "uFlying Finn," wayengomunye wabasebenzisi bokuqala be-massage yezemidlalo. U-Nurmi kuthiwa wasebenzisa ukubhucwa kwezemidlalo ngesikhathi sama-Olympic angu-1924 eParis lapho anqoba khona imindeni emihlanu yegolide. Lapha, uJack Meagher ucatshangwa ukuthi unguyise wezemidlalo yokuzibulala e-United States.
Ukunyakaza okuningi namasu asetshenziselwa ukubhunga ezemidlalo. Izibonelo zalezi zindlela zihlanganisa; Isitayela sesitayela saseSweden, i-effleurage (stroking), i-petrissage (ukugwedla), ukucindezela, ukuxubana, i-tapotement (ukushaya kwesigqi), ukudlidliza, ukuqhuma, ukwelula, amaphuzu kanye namaphuzu okuqala. Lezi zintuthuko kanye namasu asetshenziselwa ukuzama ukusiza umzimba womdlali ukuba uzuze ukusebenza okuphezulu kanye nesimo somzimba ngokunciphisa amathuba okulimala noma ubuhlungu nokuthola okusheshayo.
Izinzuzo
Izinzuzo eziningi zemisipha yezemidlalo ziye zabikwa ngokusekelwe ekuhlangenwe nakho nasekubonweni. Ezinye zezinzuzo zise engqondweni (kwengqondo) kanti ezinye zingumzimba (ezomzimba). Imiphumela emibi engaba khona ye-massage yezemidlalo yithando noma ukuqina kwezinsuku ezingu-1 kuya kwezingu-2 emva kokubhucwa kwezemidlalo.
Ukuphendula isikhumba ngenxa yamafutha okubhuca nakho kungenzeka. Kodwa ngokuyinhloko, ukubhucwa kwezemidlalo kuphephile. Ezinye zezinzuzo ezibikiwe zihlanganisa:
- Ukwanda kwegazi
- Uhla oluhlanganisiwe lokuhamba (ROM)
- Ukwandisa ukuguquguquka kwemvelo
- Ukuqedwa kwezimpahla zokudoba (i- lactic acid )
- Umqondo owengeziwe wenhlalakahle
- Kunciphisa ukungezwani kwemisipha
- Ukunciphisa ukuxoshwa kwegazi (izinzwa ezikhululekile kakhulu)
- Ukunciphisa amathuba okulimala
- Kunciphisa isikhathi sokuphumula phakathi kokusebenza
- Ukunciphisa ama-muscle spasms
Okushiwo Ucwaningo
Manje ukuthi uyazi izinzuzo ezibikiwe zokubhucwa kwezemidlalo, ake sithole ukuthi izifundo zocwaningo zisekela lezo zinzuzo. Ucwaningo olwenziwe mayelana nokukhathala nokubuyiselwa okubonakalayo kubonisa ukuthi izifundo zizizwa zingakhathele futhi zizwakala sengathi ziphuthumise ngokushesha ngemuva kokuzibulala kwezemidlalo. Kwaphawulwa futhi ukukhathazeka okunciphisa, ukukhathazeka okunamandla nokuphila kahle. Ukwehla kwesisindo somzimba (DOMS) esilindelekile sehlile ngo-30% ocwaningweni olulodwa lokucwaninga. Ezinye izifundo zisekela ukutholakala ukuthi i-DOMS iyancipha ngemva kokubhucwa kwezemidlalo.
Manje ngezinzuzo ezithile ezingasekelwa yizocwaningo. Ikhono lemisipha yokusiza imisipha ilahle i-lactic acid ayisekelwe kwizifundo zocwaningo. Abacwaningi abaningi bazizwa ukuthi lokhu kuhlotshaniswa neqiniso lokuthi ukwanda kwegazi kuya emisipha emva kokubhucwa kwezemidlalo akukwazi ukusekelwa noma.
Ukuphumula okusheshayo ngemuva kokubhucwa kwezemidlalo akusekelwa ngukucwaninga. Izifundo zisekela ukuthi ukutakula okusebenzayo (indlela ephansi yokuzivocavoca emva kokusebenza) kuyindlela engcono kakhulu yokunciphisa inani le-lactic acid eliyakha emva kokuzivocavoca nokuphumula okusheshayo.
Ngakho konke lokhu kusho ukuthini? Kubonakala sengathi izinzuzo ezinhle ezingqondweni (ezengqondo) zokubuthwa kwezemidlalo zisekelwa yizifundo zocwaningo. Ukufundwa okufundwayo kubuye kusekele ukuthi ukubhucwa kwezemidlalo akuthinti kabi ukusebenza, kodwa izinzuzo zomzimba (ezomzimba) ekusebenzeni azicaci kahle. Ucwaningo olwengeziwe luyadingeka emiphumeleni emihle yomzimba kanye nangomqondo / ukuxhumana komzimba ngemuva kokuzibulala kwezemidlalo.
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