Ukuvivinya umzimba okuphansi kungaba ngcono kunokuphumula okuphelele ngemva komncintiswano
Ngemuva kokuncintisana kwezemidlalo noma ukusebenza kanzima, kubonakala sengathi ukuphumula okuphelele kungaba yindlela engcono kakhulu yokukhuthaza ukutakula. Noma kunjalo, ucwaningo luqala ukuthola izinzuzo ezithile ekutholeni okusebenzayo. Ukubuyiselwa okusebenzayo kubhekisela kokuzivocavoca okuphansi ngemuva kokusebenza. Kunezinhlobo ezimbili zokuthola okusebenzayo. Enye iphakathi nesigaba sokupholisa ngokushesha ngemva kokuzama kanzima noma ukuzivocavoca.
Indlela yesibili yokutakula okusebenzayo kufaka phakathi izinsuku ezilandela umncintiswano noma okunye ukuqeqeshwa okujulile. Ucwaningo lukhula ngezinzuzo zombili izinhlobo zokuthola okusebenzayo.
Ucwaningo olunyatheliswa ku- Medicine & Science ku-Sports and Exercise (1) lithole ukuthi ukutakula okusheshayo ngemva kokuba umcimbi ukhuthaza ukutakula futhi kunciphisa amazinga we-muscle lactate ngokushesha kunokuphumula okuphelele. Ngemuva kwezikhathi ezinzima, iqembu elilodwa laphumula ngokuphelele ngenkathi iqembu lesibili libonisa ukuphakama kwamaphesenti angu-30 phakathi kwezikhathi ezithile. Iqembu elisebenzayo linciphisa amazinga we-lactate wegazi ngokushesha futhi lingathola amandla okukhipha okuphezulu kuwo wonke umsebenzi.
Esinye isifundo (2) sathola ukuthi ukwengeza ukuzivocavoca umzimba okuphansi kuze kube sekupheleni kwesikhathi ngemuva kokuncintisana akuzange kunciphise ukutakula komdlali futhi empeleni kwaba nemiphumela emihle ekutheni uphinde uvuselele ngokwengqondo ngokuthuthukisa ukuphumula.
Ukutadisha okwesithathu kuthole ukutakula okusebenzayo kukhutshwe ukususwa kwe-lactic acid futhi kwasiza ukutakula ngokushesha.
(3) Inkolelo evamile yukuthi umsebenzi ophansi usiza ukujikeleza kwegazi okusiza ekususeni i- lactic acid emisipha. Ukutakula okusheshayo okusebenzayo kubonakala kunciphisa kakhulu i-lactate yegazi ethengweyo nokuvuselelwa kwe-muscle speed. Kodwa-ke, bonke bayavuma ukuthi ukutadisha okwengeziwe kuyadingeka ukuze kutholakale impendulo ecacile mayelana nendlela engcono kakhulu yokubuyisela ekuzivocavoca okukhulu.
Okubalulekile
Ukuphumula okubonakalayo kubonakala ukuvumela umgijimi ukuba alulame ngokomzimba nangokwengqondo ekucindezelekeni kokuqeqeshwa nokuncintisana ngenkathi eqhubeka nokugcina amazinga empilo. Kuba yingxenye evamile yezinhlelo eziningi zokuqeqesha futhi kubonakala sengathi inikeza inzuzo ngaphezulu kunokulimala. Cabanga ukwengeza kancane okulula, ukuzivocavoca okuphansi ohlelweni lwakho lokutakula lokuncintisana nokubona uma uzizwa kangcono kangcono.
Umthombo:
(1) Imiphumela yokutakula okusebenzayo kwi-lactate ye-plasma ne-anaerobic amandla ngemuva kokuzivocavoca okuphindaphindiwe okuphindaphindiwe. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 1996 Apr; 28 (4): 450-6. I-PMID: 8778550
(2) Imiphumela yokufaka umsebenzi ophansi wokuphumula ngemuva kwesikhathi somdlalo webhola. M Suzuki, T Umeda, S Nakaji, T Shimoyama, T Mashiko, noK Sugawara, British Journal of Sports Medicine, 2004 38: 436-440.
(3) Ukususwa Kwamafutha Okusebenzisa I-Massage Ehlanganisiwe Nokubuyiswa Okusebenzayo. UMicklewright, D P. 1; Beneke, R FACSM 1; Gladwell, V 1; Sellens, M H. Imithi & Isayensi Yezemidlalo Nokuzivocavoca. 35 (5) Ukwengeza 1: S317, Meyi 2003.