Ukuqonda Ukuncipha Kwemisipha Edelelekile (DOMS)
Ukuzilahla kwe-muscle soreness (DOMS) okulindelekile kuyisici lapho ubuhlungu bomzimba noma ubunzima buqala khona usuku noma amabili emva kokuzivocavoca. Nakuba ivame kakhulu kubantu abavele baqala ukuzivocavoca, kungenzeka kunoma ubani oye wakhula ngokuphawulekayo ubude noma amandla omsebenzi wokuvota.
I-DOMS ibhekwa njengempendulo evamile ekusebenziseni okungavamile futhi iyingxenye yenqubo yokuzivumelanisa lapho imisipha ilulame futhi ifinyelelwe i- hypertrophy (ukwanda kobukhulu bomzimba).
Izimbangela ze-DOMS
I-DOMS ayiyona into efanayo nobuhlungu be-muscle obutholakala ngesikhathi sokuvivinya umzimba noma okubangelwa ukulimala okunjenge- strain noma sprain . Kunalokho, kuhlobene nezinyembezi ezincane ezivela emagqumeni omzimba njengoba uzisebenzisa ngokweqile. Lezi zinhlamvu zemikhiqizo nazo zingenzeka uma uhamba ngokunyakaza imisipha yakho ayijwayele, njengokuzivocavoca okusha.
Imisipha ye-Eccentric imisipha , lapho izivumelwane zomzimba zikhula khona, zihlobo oluhambisana kakhulu ne-DOMS. Izibonelo zalokhu kufaka phakathi izitebhisi ezisehla, zihamba phansi, zinciphisa izisindo, zenza izikwele ezijulile, futhi zizincipha ngesikhathi sokucindezela.
Ukwelashwa Kwemisipha Emva kokuzivocavoca
Akukho muntu, indlela elula yokwelapha ukuphuza ukuphuza ukuvuka kwesisindo. Ngenkathi kulula, ukuguqulwa kwe-vibration, ngisho nokucwiliswa kweqhwa kwamanzi konke kuphakanyisiwe njengendlela ongakhetha ngayo, izifundo eziningi ziphikisana ngokuthi zisebenza noma cha.
Ekugcineni, okuhlangenwe nakho komuntu siqu kuyomisa ukuthi yikuphi okusebenza kangcono njengomuntu ngamunye. Ezinye zezindlela ezisetshenziselwa abagijimi zihlanganisa:
- Ukutakula okusebenzayo kuyindlela ehilela ukusetshenziswa kokusebenza okunamandla okuthinta umzimba ngokushesha ngemva kokuqeqesha ukuze ukwandise ukugeleza kwegazi kube yimisipha eyasebenza ngokweqile. Ukwanda kwegazi kungasiza ekunciphiseni ukuvuvukala.
- I-ice noma ihlukanisa amanzi okugezela ngamanzi kukhona okuthiwa abagijimi abaningi bezobuchwepheshe bayifunga futhi basebenzisa "ukulungiswa okusheshayo" kwemisipha evulekile noma ekhululekile.
- Ukuhlunga kwezemidlalo kuyakholelwa ukuthi kwandisa ukugeleza kwegazi kuya emisipha futhi kunganciphisa ubunzima bokuqina nokuvuvukala.
- I-RICE (ukuphumula / i-ice / ukucindezela / ukuphakama) yindlela yokusebenzisa ukulimala okunzima kodwa kungase kudingeke uma uzizwa usuqede kakhulu.
- Izidakamizwa eziphikisayo ezingezona ukuvuvukala (i-NSAID) , njenge-aspirin, ibuprofen, ne-naproxen, ingakwazi kakhulu ukukhulula ukuvuvukala nokuphulukiswa kwejubane.
Uma konke okuhlulekayo, ukuphumula okulula nokutholwa kuzovumela umzimba ukuba uziphulukise ngokwayo ngesikhathi saso. Kodwa-ke, uma ubuhlungu buyadlulela noma buphikelela izinsuku ezingaphezu kwesikhombisa, shayela udokotela wakho bese uyihlola.
Indlela Yokugwema DOMS
Njengoba kulula njengokuzwakalayo, indlela engcono kakhulu yokugwema i-DOMS ukuyivimbela kuqala. Ifuna ukuba ulalele umzimba wakho futhi uthathe izinkomba uma ngisho nokuvivinya umzimba kuhamba ekucindezelekeni kube ubuhlungu.
Kudinga ukuthi uqale ukuqeqeshwa kwakho ngendlela efanele. Esinye sezizathu zokuthi kungani ama-microtear akwenzeka ngoba imisipha iminyene ngaphambi kokuba uqale ukuqeqesha. Uma kungenakufudumala kahle futhi uhamba ngqo ekuzivocavoca, imisipha yakho ayikwazi ukwelula futhi ingase iphule, ngezinye izikhathi ngokujulile.
Kunezinye izindlela eziningana zokugwema lokhu kungakhathaliseki ukuthi ungumuntu omusha wokuzivocavoca noma umgijimi onolwazi:
- Intuthuko ngokucacile . Ngenkathi ungase ufune ukukhula okukhulu, ukuthatha umzila ohamba kancane futhi ozinzile hhayi nje ukuvimbela ukulimala, kungakuholela ekufikeni kwakho ngokushesha. Uma ucindezela kanzima noma usebenzise izisindo ezinzima kakhulu, uzokwenza okungaphezu kokungenzi kahle umsebenzi.
- Landela umbuso wama-10 wephesenti lapho ukwandisa umsebenzi wakho ngaphandle kwezingamaphesenti angu-10 ngesonto. Lokhu kufaka ibanga, amandla, kanye nesikhathi somsebenzi wakho wokuzivocavoca.
- Ukupholisa phansi kubaluleke kakhulu njengokufudumala. Ngokwenza kanjalo, uvimbela igazi ekuhlanganiseni emisipha emikhulu kanye nokusiza ukukhulula kokubili ukuvuvukala nokwakhiwa kwe-lactic acid.
Uma ungabaza ukuthi ungasebenzisa kanjani ngokuphepha nangempumelelo, zimali empilweni yakho ngokuqasha umqeqeshi wakho . Ngisho nabantu abavame ukuzivocavoca njalo bangazuza ngokusebenzisana nochwepheshe abaqeqeshiwe, ukuthuthukisa ifomu labo ngenkathi bevuna izinzuzo ezinkulu kusukela emsebenzini wabo.
> Umthombo:
> Zimmerman, K .; I-Leidl, K .; Kashka, C. et al. "Ukumiswa Okuphakathi Kwezinhlungu Ezivela Emndenini We-Onset Muscle Soreness (DOMS) Ezikhathini Ezibekiwe Ezifundweni Zabantu." PLoS One. 2012; 7 (10): e47230. I-DOI: 10.1371 / iphephandaba.pone.0047230.