Kuyini Ama-Doms Futhi Yini Ongayenza Ngayo?
Uke wakwenza umsebenzi omusha noma umsebenzi futhi uvuka ngosuku olulandelayo udinga i-crane ukukukhipha embhedeni ngenxa yokuthi unzima ngempela?
Uma kunjalo, uhlangabezane ne- DOMS - Ukunciphisa Ukuncipha Kwe-Muscle Soreness, ukukhathazeka okwenzeka phakathi kwamahora angu-12-48 ngemuva kokuzivocavoca kwakho futhi, mfana, kungalimaza.
Ukukhathazeka akuyona into embi, ngempela futhi kungaba yingxenye ebalulekile yokukhula.
Kodwa, uma ngisho nezinwele zakho zibuhlungu, cishe uye kude kakhulu.
Kuyini i-DOMS?
Njengoba igama liphakamisa, lolu hlobo lwesisindo luyaqhubeka kahle emva kokuzivocavoca kwakho, ngezinye izikhathi ukucubungula ngosuku lwesibili okuthi, ngiyazi, kuyinto encane kakhulu.
Into ephathelene ne-DOMS yukuthi awukwazi ngempela ukutshela ukuthi uzothatha kabi noma ukuthi uzothola kangakanani. Uma wenza into entsha ngokuphelele ongakaze uyenze ngaphambili, kunethuba elihle kakhulu ukuthi uzothola i-DOMS.
Kuyoba kubi kanjani? Lokhu kunzima ukubikezela, kodwa nganoma yisiphi isikhathi uma uphonsela imisipha yakho ngendlela entsha, uzozizwa unomthelela othile.
Ezinye izimpawu:
- Imisipha noma imisipha eqinile
- Ukukhathala
- Ukungabi namandla
- Ubuhlungu besisu
Yini eyenza i-DOMS?
Ngakho-ke, mhlawumbe uhlangabezane ne-DOMS uma uke wakwenza noma yiluphi uhlobo lomsebenzi, kungakhathaliseki ukuzivocavoca noma iqhwa elimhlophe, kodwa yini eyenza sisabe?
Abacwaningi bakholelwa ukuthi yilapho zonke lezi zici zikhona:
- Ukuzivocavoca okungavamile - Ngakho noma nini lapho wenza into entsha nehlukile
- Imivimbo ye-Eccentric - Cha, akusho ukuthi wenza into ekhethekile, ichaza ngempela uhlobo lokuqhekeka kwemisipha yakho ngesikhathi sokuzivocavoca okuhlukene. Ukuqhekeka kwe-eccentric kusho ukuthi unesivumelwano semisipha njengoba sikhula. Cabanga ngesigaba esiphansi se- biceps curl
- Ukuzivocavoca okuphelele - Lokho kusho ukuthi nje uthola inselele imisipha yakho ngokuphikisa okungaphezu kwalokho asetshenziselwa ukuphatha. Ngakho-ke, uma ungumqali, noma yini oyenzayo iphelele, ngoba umzimba wakho awusetshenziselwa ukuzivocavoca. Uma uphezulu kakhulu, ungase uhlushwe ngokuphakamisa izisindo ezinzima noma ukwenza umsebenzi omusha ngezisindo ezinzima.
Zonke lezi zinto zenza lokho ochwepheshe bakholelwa ukuthi kukhona izinyembezi ezincane ezinhlanzeni zakho zomzimba njengoba zibhekana nezinselele ezintsha.
Ungayinciphisa kanjani i-DOMS?
Kungokwemvelo ukuzwa ukukhathazeka lapho uqala ukuvivinya umzimba, kodwa unganciphisa amathuba okuba uzwele kakhulu ngu:
- Ukufudumala ngaphambi kokusebenza kwakho - Hlela okungenani imizuzu engu-5 yokufudumala kwakho, ngaphezulu uma kubanda noma umzimba wakho uthatha isikhashana ukuze uthole izinto ezihambayo
- Ukungena ohlelweni lwakho - Qala ngokuzivocavoca ukukhanya, okuvumela umzimba wakho ukuba wakhe amandla nokukhuthazela kancane kancane
- Ukwelula okunamandla - Ezinye izifundo zibonisa ukuthi ukusakaza okunamandla, okusho ukuthi uhamba ngezinyathelo ezisebenzayo kunokuba ubambe isiteji esisodwa, kungasiza nge-DOMS. Ucwaningo oluthile , abacwaningi bathola ukuthi ukuzivocavoca obanikazi abaqhamukayo abahamba ngezinyanga ezihlukahlukene emva kokusebenza okunamandla kwethole kwakunezimbungulu ezibuhlungu kakhulu nokunyakaza okungcono kakhulu kuneqembu elide le-static kanye neqembu lokulawula
- Yenza izinguquko ezincane, kancane kancane ohlelweni lwakho
Ukwelapha i-DOMS
Uma uthola ukhathazeka, ungayiphatha
- Ukuphumula - Uma uyiqedile ngempela, ngeke ufune ukuhambisa noma kunjalo, kodwa umzimba wakho ungadinga isikhathi esengeziwe ukulungisa nokubuyiselwa, ngakho-ke uphumule usuku olwengeziwe ngaphambi kokusebenza
- Thatha ukushisa okushisayo - Yiqiniso, ukukhululeka kuyesikhashana, kepha ukugeza okuhle okuhle kungakwenza uzizwe ungcono, okungenani okwesikhashana
- Thola ukuxilonga - Lokhu kuyinkinga enkulu, ngenxa yokuthi kunezifundo eziphikisanayo mayelana nokuthi lokhu kusebenza ngempela. Kungakhathaliseki ukuthi, ukusikhipha umzimba njalo kuyinto enhle encwadini yami
- Thatha i-anti-inflammatory (efana ne-ibuprofen) - Ingxenye ye-DOMS yukuthi imisipha yakho ivuliwe ngakho abanye abantu bangathola ukukhululeka nge-painkiller. Kufanele, eqinisweni, ukhulume ne-doc yakho ngalokho uma unenkinga ngalezo zinhlobo zemithi
- I-version enhle ye-Workout eyakwenza ukhathazekile - Abanye abantu bathola ukuthi ukwenza i-version elula ye-Workout efanayo kwenza ukuba bazizwe beba ngcono. Angazi ucwaningo ngalokhu (nakuba ngisabheka!) Kodwa umuzwa wami uwukuthi ukubhekana nezidakamizwa ezinzima kubonakala sengathi, mhlawumbe, ubasize baphulukise ... njengalokhu kulesi sifundo engikhulume ngawo ngethonya ukwelula. Imfundiso nje
Imithombo:
Hasson S, Barnes W, Hunter M no Williams J. Ukwelashwa kwemisipha yokuzivocavoca okukhulu ngokuzikhandla emisipha ye-muscle kanye nokusebenza kwemisipha. J Orthop Sports Phys Ther. 1989; 10 (12): 499-507.
Tiidus PM. Ukusikhipha imiyalezo nokuvuselela umsebenzi we-muscle emva kokuzivocavoca: ukubuyekezwa kwezincwadi. J Orthop Sports Phys Ther. 1997 Feb; 25 (2): 107-12.