Ungazinakekela Kanjani Izandla Zakho Uma Uphakamisa Izisindo Ezisindayo

-Delile

• Kungani uthola izingcingo ezandleni zakho?
• Ngakho-ke, ingabe ama-callus yinto enhle noma embi?
• Wenzani lapho i-callus iklebhuka?
• Kulungile, kuthiwani uma ngithola i-blister?
• Ingabe kufanele ngitshale imali ekuphakamiseni amagilavu?
• Kuthiwani ngokubamba, ukuphakamisa imichilo, noma ushoki?
• Umugqa Ophansi
• Buyekeza kwe-

Muva nje, emahoreni ambalwa nje ngaphambi kokuhlangana nomdlalo omusha weTinder, ngibe nesilingo sokuzivocavoca okweqile kweCrossFit obekubandakanya ukuzungeza ibha yokudonsa njenge-wanna-be-gymnast. (Cabanga: i-AMRAP yamabha-muscle-ups, izinzwane kuya kubha, kanye nokudonsa kwe-burpee).

Umphumela? Izandla zami zaziklebhuke ngokuphelele, futhi izingqinamba zami zazilukhuni njengamadwala. Cute #lewk usuku lokuqala? Eh, mhlawumbe akunjalo.

Kude nje nenkinga yeCrossFit, noma yimuphi umbuso wokuzivocavoca odinga ukubamba izinsimbi noma ukulengiswa ngezandla zakho — iOlimpiki nokwenyusa amandla, ukunyakaza kwekettlebell, ukukhuphuka kwamadwala, ngisho nokugwedla — kungaholela ekuqhekekeni kwesandla esincane (nehlazo lokuqala losuku!).

Ngabe kukhona ongakwenza ngakho, noma kunjalo, noma uphoqelekile ukuba ukhethe phakathi kwezandla "ezinhle" nokuqina kwempilo? Lapha, umhlahlandlela wakho kukho kokubili ukuvimbela nokwelapha ukushaya izandla, noma ngabe yikuphi ukuzivocavoca kwakho ongakukhetha.

Kungani uthola izingcingo ezandleni zakho?

Ngokwezinga elithile, ukubulawa kwesandla kulandela ukusabela kwamaketanga. Okokuqala, ama-callus. "Abanye abantu bangase bawathole engabonakali, kodwa ama-calluses ayimpendulo evamile futhi engokwemvelo ekuphakamiseni izinsimbi noma ukwenza ukudonsa," kuchaza udokotela wemithi yezemidlalo uNancy E. Rolnik, M.D. e-Remedy Sports and Regenerative Medicine. Inkinga ukuthi, uma ingalashwa, i-callus ingaklebhula noma idabule, idale isilonda esivulekile esandleni sakho. Yikes. (Ngenkathi ezinye izinkinga, njengamabhamuza, zimbi zodwa, ingxenye enkulu, konke kuqala ngekholi).

Kepha kungani ama-callus enzeka? "Impendulo yesikhumba ngokuqina okuphindaphindayo, ingcindezi, noma ukuhlukumezeka kwenzelwa ukuba ungqimba oluphezulu lwesikhumba (i-epidermis) lukhule," kuchaza uJohn "Jay" Wofford, M.D., udokotela wesikhumba oqinisekiswe yibhodi eDallas.

Ama-calluses anomsebenzi wokuvikela, kusho uDkt. Wofford. Ngokuyinhloko, ama-callus enzelwe ukuvimbela isikhumba ekuqhekekeni, ekuqhekekeni, noma ekuqhekekeni uma kwenzeka "ukuhlukumezeka" kwesikhathi esizayo. Ngaleso sizathu, awufuni ukususa ngokuphelele izingcingo ezenziwa ngesandla.

Ngakho-ke, ingabe ama-callus yinto enhle noma embi?

Uma uze lapha ukuthola ukuthi ungasusa kanjani izingcingo ezandleni zakho, sekuyisikhathi sokuhlola okungokoqobo. Ungase ulingeke ukuba ususe zonke lezo zinto ezimbi — kodwa ungazenzi. Ukunakekelwa kweCallus kulandela umgomo weGoldilocks: Awufuni ukuthi leso sikhumba sibe sikhulu kakhulu, noma sibe mncane kakhulu, kodwa nje kwesokudla.

Uma i-callus iba nkulu kakhulu, "ingabamba" kubha yokudonsa noma isisindo ngesikhathi sokunyakaza okunomfutho omkhulu (njengokudonsa, ukuswayipha kwe-kettlebell, noma ukuhlanza) futhi kubangele ukuthi yonke into iqhume, ishiye ukuqhuma / indawo eluhlaza phakathi kwesandla sakho. Um, dlula. Um, dlula. Ngaphezu kwalokho, izingcingo ezijiyile zingaba buhlungu, ngenxa yokwanda kwama-receptors ezinhlungu esikhunjeni esijiyile, ngokusho kukaDkt. Wofford.

Ngakolunye uhlangothi, "uma i-callus izacile kakhulu, ingaba ntekenteke futhi idabuke, okuhlula inhloso yomzimba yokwenza i-callus kwasekuqaleni," kuchaza uDaniel Aires, MD, inhloko ye-dermatology e-University of Kansas. Uhlelo Lwezempilo.

Isixazululo? Ukuthambisa nokwakha ikholi ngokwanele ukuyigcina ingabanjwa, ngaphandle kokuyigcwalisa ngokuphelele, kusho uDkt. Aires. Nakhu ukuthi:

Ungawasusa Kanjani Ama-Calluse Esandla Ngendlela Elungile

1. Okokuqala, cwilisa izandla zakho emanzini afudumele imizuzu emi-5 kuya kweyi-15.
2. Bese, sebenzisa a itshe le-pumice (Buy It, $7, amazon.com) ukuze uyifake phansi ngokuphephile, ushiye ungqimba oluncane oluthambile ngemuva, futhi uyiqophe ibe into eshelelayo, ukuze kungabikho imiphetho eqinile engabamba futhi idabuke.
3. Isinyathelo ongasikhetha: Moise izandla zakho. Ochwepheshe bahlukene phakathi mayelana nokuthi amafutha okugcoba ayasiza yini noma cha ngoba “athambisa isikhumba futhi abe mncane akhiphe okungaqinile,” kuchaza uDkt. Aires. Abanye ochwepheshe bakhathazeka ukuthi kuthambisa isikhumba futhi okuningi. "Isincomo sami kungaba ukusisebenzisa ngobuhlakani nangokucophelela," kusho uDkt. Wofford. Futhi, umswakama omningi osondele kakhulu ekuzilolongeni kwakho kuzodala ukubamba okushelelayo futhi kuphazamise ikhono lokubamba." (Okuhlobene: Ungayiqinisa Kanjani Amandla Wakho Wokubamba Ukuzivocavoca Okungcono).

Uma ucabanga ukuthi ama-calluses akho asephumile NGEMPELA esandleni (ahem), uDkt. Wofford uphakamisa okuthile okwe-hardcore okuthe xaxa: "Ngincoma ukwehlisa ikholi ngokusebenzisa i-blade yokuhlinza noma ye-scalpel, ezoshiya ubushelelezi ngemuva." Lokho kusho, uphawula ukuthi lokhu cishe kwenziwa kahle kakhulu udokotela noma omunye uchwepheshe wezokwelapha, noma kufanele kwenziwe ngokunakekelwa okukhulu (!!).

Wenzani lapho i-callus iklebhuka?

Okunye ukulimala kwesandla okubuhlungu kakhulu i-callus edabukile-okuvame ukwenzeka lapho i-callus ene-jagged ibamba kubha yokudonsa. Kwesinye isikhathi kunegazi, kuvame ukuba buhlungu, futhinjalo isiphazamisi sokuzivocavoca (ugh), ama-rips acishe abe mnandi njengokuthanjiswa. Ukuthi ukunakekela kanjani ukuklebhuka kuncike ekutheni abakhethi yini noma cha (okusho ukuthi, kusekhona okulengayo kwesikhumba) noma okugcwele.

Uma bengakhethi, ungasusi noma ususe noma yisiphi isikhumba esivele sinamathiselwe. Kunalokho, hlanza ngesineke isilonda ngensipho namanzi—futhi, uma ukwazi ukubhekana nokusha, hlikihla utshwala, kusho uDkt. Wofford. Bese usomisa isandla sakho bese ubeka isikhumba esisele emuva phansi endaweni eluhlaza bese ufaka iBhendi-Aid ukusibamba. "Lesi sicubu sesikhumba singasebenza njengebhandishi elengeziwe enxebeni elingaphansi, futhi empeleni liyakwazi ukudedela ama-molecule athile okusayina angasiza ekwelapheni isilonda," usho kanje. Ngaphezu kwalokho, i-flap yesikhumba iphinde ivikele isilonda ekungcoleni, kudoti, nakumabhaktheriya. Ngemuva kwezinsuku ezimbalwa, isikhumba ngaphansi sizoqina ngokwanele ukuthi isicucu sokumbondelana singanqunywa.

Kuthiwani uma ucezu lwesikhumba luklebhuka ngokuphelele? "Ungakhathazeki ngokubeka isiqeshana sesikhumba esisuswe ngokuphelele enxebeni," kusho uDkt. Wofford. "Kungcono nje ukuhlanza inxeba elingaphansi, ufake amafutha okulwa namagciwane, nebhandishi."

Kunoma ikuphi, ungahle udinge ukubeka eceleni ukusebenza okuncane okusinda ngesandla. Noma ikuphi ukujima okudinga ukuthi ubambe ibha kungenzeka kuqhubekisele phambili nokunyakazisa isilonda futhi kubambezeleke ukuphola—ngakho-ke kuzodingeka uzibuze ukuthi ingabe le-sweat-sesh ethile ikufanele yini ukudambisa ukujima kwakho ngesonto elizayo. Ngenhlanhla, kukhona ukujima okuningi (ukugijima! i-rollerblading! ukubhukuda!) okungenazandla. (Bheka Okwengeziwe: Zama Lolu Hlelo Lokugijima Lwe-Indoor Workout).

Kulungile, kuthiwani uma ngithola i-blister?

Ama-blisters, njengama-calluses, akha ngenxa yokuxabana okuphindaphindayo, kuchaza uDkt Rolnik. Zingaba zincane kakhulu noma zikhulu njengamagilebhisi.

Uma kwenzeka ibhamuza, uDkt. Wofford uphakamisa ukukhipha uketshezi ngenaliti yokuhlanzisisa. "Ungabulala inaliti phezu kwelangabi noma ngokugcoba utshwala, bese ubhoboza iblister ngephuzu elibukhali." Uthi kungcono ukwenza lokhu ngokwakho kunokuvumela ibhamuza ukuthi liqhume ngokwemvelo ngoba, uma lizivelela, kunamathuba amaningi okuthi kube nokuhlukumezeka "ophahleni" lwamabhamuza. “Isikhumba esiphezu kwebhamuza akufanele sixetshulwe ngoba siphinde sisebenze njengebhandishi lokuvikela isikhumba esingaphansi,” usho kanje. Bese, phezulu nge-bandage ukuze uthole ukuvikelwa okwengeziwe.

Usengajima, kodwa ukujima okubandakanya imigoqo yokudonsa kanye nama-barbell kunamathuba amaningi okuthi kuxebule ungqimba olungaphezulu futhi kubambezele ukuphulukiswa. Ngakho-ke, uma ukwazi, khetha izivivinyo ezingayibeki leyo ngozi ophahleni lwamabhamuza (njengalokhu kuvivinya umlenze omfushane kakhulu noma lo ophelelisa).

Ungahle ucabangele ukutshala imali kuma-gloves wokuphakamisa izinsimbi ukuze ugqoke izikhathi ezinjengalezi. "Ukubopha kahle isilonda bese ugqoka amagilavu ​​okuphakamisa kungasiza ukufaka izingqimba ezimbalwa zokuvikela esikhunjeni," kusho uDkt. Wofford.

Ingabe kufanele ngitshale imali ekuphakamiseni amagilavu?

Uma ukuphakamisa amagilavu ​​kungasiza ukuvikela isikhumba sakho esiphulukisayo, kuyaqondakala ukuthi ungase uzibuze ukuthi kungcono yini ukugqoka amagilavu ​​okuphakamisayo ngaso sonke isikhathi. Kepha lokho kufana nokubuza, "kufanele ngilande iTinder?" - impendulo incike ekutheni ungubani, ufunani, nezidingo zakho.

"Ukuphakamisa amagilavu ​​kungasiza kakhulu ekuvimbeleni ukwakheka kwama-calluses," kusho uDkt Aires. Kuwusizo kakhulu, eqinisweni, ukuthi empeleni uphazamisa ikhono lomzimba wakho lokwenza leso sivikelo phakathi kwezandla zakho nensimbi yokugunda.

Kungakho, uma ulungile ngokuba nezandla eziqinile, uphakamisa ukuthi ungagqoki amagilavu. Ukubuyela emuva kuzovumela isikhumba ezandleni zakho ukuba sishube, okuthi (uma sigcinwe) singakuvimbela ngempela ukuklebhula esikhathini esizayo, uyachaza.

Kepha uma izandla ezilula ezibushelelezi ~ zikubalulekile, qhubeka uzigqoke! Vele ukhumbule: "Uma uhamba namagilavu, uzodinga ukuwagqoka njalo lapho uphakamisa," kusho uDkt. Aires. (Okuhlobene: IGear Workout Ephefumulayo Yokukugcina Upholile futhi Womile)

O, futhi uwageze njalo. Ngenxa yokuthi izandla zakho zijulukile futhi izisindo zingangcola, amagilavu ​​angaba indawo yokulahla amagciwane nokungcola, usho kanje. Ick. Uma ungumnikazi noma ucabanga ukuthenga amagilavu ​​okuphakamisayo, hlola umhlahlandlela wethu ku-The Best Lifting Gloves (Futhi, Ungawageza Kanjani Ngokufanelekile).

Kuthiwani ngokubamba, ukuphakamisa imichilo, noma ushoki?

Ukubamba: Ngokungafani namagilavu, avame ukugqokwa ukujima wonke, ama-grips (njengaleli pheya asukaI-Bear KompleX, Ithenge, $ 40, amazon.com) imvamisa ifakwa ukunyakaza kubha yokudonsa kuphela. UDkt.Wofford uncoma ukuthi abasubathi beCrossFit, abavocavoci bomzimba, nabanye abazivocavoca abasendaweni yokudonsa kakhulu zama ngazo ngoba zingasiza ukunciphisa ukungezwani nokungqubuzana ezandleni zakho. Kodwa, njengokuphakamisa amagilavu, ukuwasebenzisa kakhulu kungavimbela noma iyiphi i-callus ukuthi yakheke nhlobo.

Ukuphakamisa imichilo: Ngokungeziwe ekubambeni, uma ungumuntu ophakamisa amandla noma ophakamisa ama-Olimpiki, ungahle uzame ukuzama ukuphakamisa imichilo (enjengale I-IronMind Sew-Easy Lifting Straps, Ithenge, $ 19, amazon.com). "Lokhu kungasiza kakhulu ekuvikeleni izandla ngenkathi senza izinhlobo ezithile zamakheshi asindayo ngoba kusabalalisa kabusha ukungezwani nesisindo kude nezandla zakho futhi kubambelela emandleni nasezingalweni nasezihlakaleni zakho," kusho uDkt Wofford. Uma zisetshenziswe ngendlela efanele, zinganciphisa kakhulu ukungqubuzana nokuzihlikihla ezandleni futhi zisize ukuvimbela ukuqhuma nezinyembezi, usho kanjalo.

Kufanele ubuze umqeqeshi wakho ukuthi ukuphakamisa imichilo kukufanele yini, kepha noma ngubani osebenza ngokunyakaza njengokubulawa kwabantu baseRomania kanye namahlombe ehlombe angazuza ezinhlelweni zokuvikela izandla zalezi zintambo, esho. Ngiyathokoza ukwazi. (Okuhlobene: Ungakwenza Kanjani Ngokufanele I-Deadlift YaseRomania ene-Dumbbells)

I-Chalk: Ngenxa yokuthi umjuluko ukhulisa ukungqubuzana, uDkt. Aires uthi ushoki (zama a ibhola lokulinganisa eligcwaliseka kabusha, Thenga It, $ 9, amazon.com) kungenye ehloniphekile yamagilavu ​​ngoba izomunca umjuluko, ngaleyo ndlela inciphise ukungqubuzana. Kodwa-ke, kufanele uqaphele ukuthi ukugcina izandla zakho zomile ngokusula izithukuthuku ethawini lokumunca kungasebenza ngendlela efanayo, kusho uDkt. Rolnik.

Umugqa Ophansi

Okunye ukwakheka kwama-callus kuhle futhi ekugcineni kuhloselwe ukuvikela izandla zakho-yingakho ungafuni ukulahla izingcingo ezandleni zakho.

Lokho kusho ukuthi, "uyafuna ukuqapha izandla zakho uma unezimpawu zokucasuka kwesikhumba noma ukubomvu ngoba lokhu ngokuvamile kuyisibonakaliso sokuqala sokulimala," kusho uDkt. Rolnik. "Ukuqeqeshwa kwamandla kuhle kakhulu kuwe, ngakho-ke awufuni ukwenza umonakalo omkhulu ezandleni zakho kangangokuthi uphazamisa ikhono lakho lokuqeqesha."

O, kanye ne-ICYWW, asizange siye ngosuku lwesibili. Kepha ngithanda ukucabanga ukuthi kungenxa yokuthi besingenayo i-chemistry, hhayi ngoba izandla zami zibukeka njengenyama yedeli.

Buyekeza kwe-