"Kumele ulandele." Abaqeqeshi bokuziqiqa, abaqeqeshi bokuzivocavoca, nabagijimi baye batshelwe ukuthi ukwandisa ukuguquguquka komzimba womzimba we-muscle-tendon kwenza umsebenzi usebenziseke kahle futhi ungakusiza ukuvimbela ukulimala noma ubuhlungu besisu. Ukunciphisa kuvame ukunconywa ukuba kufakwe izigaba ezifudumele-ezipholile zokuzivocavoca.
Into engavamile ukuthi, eminyakeni edlule, izinzuzo zithathwe kakhulu kangangokuthi sikhohlwe ukutadisha ngendlela yesayense ukuze sibone ukuthi izinzuzo zafakwa yini kulindeleke.
Ukwehlisa akufani neze nokufudumala noma ukupholisa, nakuba ukwelula kungase kube yingxenye yale misebenzi. Futhi ukwenza izinto zibe nzima nakakhulu, izinzuzo zokwelula zingabhekwa ngezigaba ezintathu:
- Masinyane ngaphambi kokuzivocavoca
- Masinyane ngemva kokuzivocavoca
- Njengengxenye yohlelo olujwayelekile lwansuku zonke.
Futhi izinhlobo ezahlukene zokwelula-static, ballistic noma ezinamandla-zinikeza okunye okukhethwa kukho. Ingxoxo elandelayo inikeza ukubuka jikelele okubandakanya ukucubungula kwalezi zici ezihlukahlukene zokwelula nokufudumala.
Izinzuzo Ezibonwayo Zokuchofoza
Ukwehlisa kukhuthazwe njengokuba nezinzuzo ezilandelayo:
- Ukwandisa noma ukugcina ukuguquguquka kokusebenza kwansuku zonke noma ukusebenza
- Vimbela ukulimala ngesikhathi semidlalo nokuzivocavoca
- Yandisa ukusebenza kwezemidlalo
- Ukuhlukunyezwa kwemisipha emva kokuzivocavoca
Londoloza Ukuthobeka
Sonke sidinga inani elithile lokuguquguquka ukwenza imisebenzi yansuku zonke.
Ngakho-ke akusho ukuthi kufanele senze izivivinyo ezigcina noma zithuthukise ukuguquguquka kwethu kwemvelo ngaphakathi kokuhamba okunengqondo. Lokho kusho ukuthi akufanele ukuxubha ukuze uqhube umsizi ongaphezu kwezinga lokuguquguquka okunikezwa ngokwemvelo. Lokhu kungaba yingozi. Ukuhamba nomsebenzi okwenziwe ngokomzimba, ngokujwayelekile, kusisiza ukuba sigcine ukuguquguquka kwemvelo sibe sesikhulile.
Imizila eqondile yokwehlisa ingasiza kule nqubo.
Vimbela ukulimala kwezemidlalo
Ukunakekelwa okukhulu kuye kugxile kulokhu kuleminyaka eyishumi eyedlule futhi, ngokumangalisayo, izinzuzo ezimbalwa zokulula ngaphambi noma ngemva kokusebenza komzimba ziqinisekisiwe. Kungenzeka ukuthi lezi zindaba zinzima ukutadisha noma kungenzeka ukuthi izinzuzo ezamukelwayo zingekho noma aziqine. Okunye ukuhlola ngisho nokusikisela ukuthi ukusakazeka kakhulu kungase kubangele ngisho nasekusebenzeni nasekuphepheni-manje lokho kunguquko ngokuqinisekile.
Noma kunjalo, okungenani igunya elilodwa lemithi yezemidlalo lisikisela ukuthi nakuba ukwelula ngokusekelwe esimweni sokuzivocavoca kungase kungabi nzuzo, ukwelula kwansukuzonke njalo kungasiza kakhulu ekuguqukeleni isimo nokuvimbela ukulimala.
Ezemidlalo lapho ukuguquguquka kuyingxenye ebalulekile yokusebenza, ukulungiswa njalo ukukhulisa ukuguquguquka kwamazinga aphezulu kuyadingeka. Ukuzivocavoca kanye nezinye izinhlobo zomdanso kuyizibonelo. Imidlalo lapho imisipha kanye namathenda elula khona futhi ifinyelelwe ngokuzumayo futhi ngamandla, njengokugxuma nokufaka imidlalo efana nebhola lebhola lebholabhasi, ingase izuze ekutheni ilungiselele njalo ngokuvumelana nombono ofanayo, nakuba lokhu kungamukeleki emhlabeni wonke.
Yandisa ukusebenza kwezemidlalo
Ngesikhathi uvula ngaphambi noma ngemuva komcimbi awukwazi ukukunikeza okuningi endleleni yokuvimbela ukulimala , endabeni yokusebenza kwezemidlalo, isimo asikho kangcono kakhulu. Kweminye imisebenzi, ubufakazi buqinile kakhulu ukuthi ukwelula ngaphambi komcimbi kwenza ngempela ukusebenza kube kubi kakhulu.
Ukuze kube nemidlalo yemidlalo efana ne-sprinting nokuphakamisa isisindo, ukwelula kwesiteji ngaphambi kokuncintisana noma ukuqeqeshwa kungathinta ikhono lakho lokusebenzisa amandla okuqhuma. Ukwehlukanisa okubangela ukuthi imisipha ilahlekelwe amandla agcinwe kwisakhi esikhulayo semisipha noma isimiso sezinzwa sishintsha ukuze singathumele izimpawu kumasipha ngendlela efanele ngomsebenzi onjalo.
Lena yinkambu yokutadisha lapho kusadingeka ukwazi khona, kodwa lokhu kungukucabanga kwamanje.
Ukuvimbela isisindo sokuzizwa emva kokuzivocavoca
Uma uthola isisindo emva kokuzivocavoca, kubizwa ngokuthi ukuphuza ukuhlukumeza imisipha , noma i-DOMS. Ukunciphisa ngaphambi noma emva kokuzivocavoca sekuye kwaphakanyiswa isikhathi eside njengendlela yokunciphisa noma yokuvimbela ukukhathazeka. Kodwa-ke, ukubuyekezwa kwazo zonke izifundo zemikhuba yokwelula akuzange kutholakale noma yikuphi ukuhlomula kusuka ekusweleni ukuvimbela isisu somzimba. Futhi, "ukufudumala" kukhona okunye futhi kunemiphumela emihle kakhulu.
"Ukufudumala" kuyisenzo sokukhanya okuhloswe ngenhloso yokuthola igazi nokugcoba okuhambisanayo okugeleza ngaphambi kokuzivocavoca kwakho. Ukufudumala kungafaka ukugijima ukukhanya, ukwenza izinsimbi ezithile ezilula noma ukuhamba ngebhayisikili imizuzu engu-10 kuya kwangu-15. Ukufudumala kungabandakanya ukwelula, nakuba ubufakazi bubonisa ukuthi manje kunenani elincane. Ubufakazi obuncane bokuthi ukufudumala kusiza ukuvimbela ukuhlukumeza kwamasipha.
Ngomuntu, ngithola ukuthi ukufudumala kuhlinzeka ngendlela enhle yengqondo yokuzivocavoca. Kungenza ngibe nesimo esihle sengqondo futhi lokhu kungase kwengeze ezinzuzo zanoma iyiphi inzuzo engokomzimba elinganiselwe.
Amathiphu
Nasi isifingqo sendlela yokwenza ukuthungatha nokufudumala. Eminye imidlalo nemisebenzi ingancoma imisebenzi eyengeziwe ekhethekile.
Ukufudumala
- Yenza ukufudumala okungenani imizuzu engu-10 ngaphambi kokuqala isikhathi sakho sokuzivocavoca.
- Khetha umsebenzi ofudumalayo ofana nomsebenzi wakho oyinhloko kepha ngamandla aphansi. Ukuphindaphindiwe okuphindaphindiwe kokusebenza osuzokwenza kuyindlela enhle.
- Imizuzu emihlanu kuya kweyishumi ye-cardio ekhanyayo ku-treadmill noma umjikelezo uzothola igazi eligijima lilungele iseshini lesisindo.
- Ukufudumala ngaphandle kokulula kungenzeka cishe konke okudingayo ngaphambi komcimbi wokuncintisana.
Ukwehlisa
- Ukunciphisa ngaphambi kokuzivocavoca noma umcimbi akunakwenzeka ukuba ube yinzuzo futhi kungaphazamisa ukusebenza kwezemidlalo nemisebenzi ethile kubandakanya ukukhipha isisindo. Ukufudumala kufanele kube ngokwanele.
- Ukwehlisa emva komcimbi akunakwenzeka ukunikeza inzuzo ehlobene nalesi sigaba sokuzivocavoca kodwa kungase kube nenzuzo uma ufakwe ohlelweni olujwayelekile lokwelula nsuku zonke.
- Bamba ukululaza cishe imizuzwana engama-30 lapho ukucindezeleka kubonakala khona ngaphandle kobuhlungu. Yenza lokhu kabili. Philisa ngokujwayelekile.
Imithombo:
> Fradkin AJ, Gabbe BJ, Cameron PA. Ingabe ukufudumala kuvimbela ukulimala emidlalweni? Ubufakazi obuvela ezilingo ezilawulwa ngokungahleliwe? J Sci Med Sport. 2006 Jun; 9 (3): 214-20.
> Herbert R, de Noronha M. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu ngemva kokuzivocavoca. I-Cochrane Database Syst Rev. 2007 Oct 17; ( > 4): CD004577 >.
> Rubini EC, Costa AL, Gomes PS. Imiphumela yokwelula ukusebenza kwamandla. I-Med Med. 2007; 37 (3): 213-24. Buyekeza.
> Isikhwama I. Ingabe ukwelula kuthuthukisa ukusebenza? Ukubuyekezwa okuhlelekile nokubucayi kwezincwadi. Umtholampilo J > Ezemidlalo > Med. 2004 Sep; 14 (5): 267-73. Buyekeza.
> Thacker SB, Gilchrist J, Stroup DF, CDs Kimsey Jr. Umthelela wokwehliswa kweengozi yokulimala kwezemidlalo: ukubuyekezwa okuhlelekile kwezincwadi. I-Med Sci Sports Exerc. 2004 Mar; 36 (3): 371-8. Buyekeza.