Izinto Ezingama-23 Okufanele Uzazi Ngokuqina Kwemisipha Okunamandla Nokubambezeleka

-Delile

• 1. Akuzona zonke izinhlungu zemisipha ezifanayo
• 2. Ubuhlungu bemisipha obubi buzwakala ngesikhathi noma ngokushesha ngemuva kokuvivinya umzimba
• 3. Ngokubambezeleka kokuqala kokuqaqamba kwemisipha, izimpawu zakho ziphakama amahora angama-24 kuya kwangu-72 ngemuva kokuzivocavoca
• 4. Yebo, ungakuthola kokubili
• 5. Yize ama-NSAID abonakala njengokuya ngokuqinile ukuthola usizo, imiphumela ixubekile
• 6. Ukudla ukudla okulwa nokuvuvukala kungasiza kakhulu
• 7. Ukuthatha izithasiselo ze-antioxidant, njenge-curcumin ne-fish oil, nakho kungasiza
• 8. Uma ufuna ukwenza konke-ngokwemvelo, amaprotheni obisi kungaba ukubheja kwakho okuhle kakhulu
• 9. Kukhona nobufakazi obuphakamisa ukuthi i-arnica yama-topical ingenza iqhinga
• 10. Kufanele ukhethe ukwelashwa ngokushisa ngokushesha ngemuva kokuzivocavoca umzimba
• 11. Ukugeza okushisayo usawoti we-Epsom kunganikeza izinzuzo eziphindwe kabili
• 12. Ngemuva kokufudumeza izinto, shintshela ekwelashweni okubandayo bese uqhubeka nakho uze ululame
• 13. Ungarola amagwebu
• 14. Noma usebenzise lokhu njengezaba zokuzitholela ukusikhipha
• 15. Ukugqoka ingubo yengcindezi kungasiza ukuvimbela izimpawu ukuthi zingaqhubeki zimbi
• 16. Ukuzivocavoca kakhulu kungasiza ekunciphiseni ubuhlungu
• 17. Akukhona konke ukwelula okwenziwe kulingana
• 18. Uma kufanele welule, kwenze kusengaphambili bese unamathela ekuhambeni okunamandla
• 19. Phola ngomsebenzi olula we-aerobic, njengokuhambahamba noma ukugijima
• 20. Khumbula: Ubuhlungu abuyona inkomba yokuthi ulunge kangakanani
• 21. Ama-DOM kufanele kungabi njalo njengoba isikhathi siqhubeka
• 22. Ukufakwa kwamanzi emzimbeni, ifomu elifanele, kanye nokwenza okucabangayo kuyindlela kuphela yokuvimbela ukuqaqamba kwesikhathi esizayo
• 23. Bheka udokotela wakho uma izimpawu zakho ziphindaphindeka noma zihlala ngaphezu kwezinsuku eziyi-7

1. Akuzona zonke izinhlungu zemisipha ezifanayo

Uma kukhulunywa ngokuqaqamba kwemisipha, kunezinhlobo ezimbili:

• ubuhlungu bemisipha obunzima, obubizwa nangokuthi ukukhathazeka kwemisipha ngokushesha
• ukuqala ukubambezeleka kwemisipha (DOMS)

2. Ubuhlungu bemisipha obubi buzwakala ngesikhathi noma ngokushesha ngemuva kokuvivinya umzimba

Lokhu kuvame ukuchazwa njengobuhlungu obuvuthayo. Kubangelwa ukwakheka kwe-lactic acid emisipheni. Lolu hlobo lokuqaqamba kwemisipha luxazulula ngokushesha.

3. Ngokubambezeleka kokuqala kokuqaqamba kwemisipha, izimpawu zakho ziphakama amahora angama-24 kuya kwangu-72 ngemuva kokuzivocavoca

Lobu yibuhlungu nokuqina obuzwa ngosuku olulandelayo ngemuva kokuzivocavoca umzimba. Kubangelwa izinyembezi ezincane ezintanjeni zakho zemisipha kanye nezicubu ezihlangene ezizungezile ngesikhathi sokuzivocavoca.

Lokhu kuvame ukwenzeka ngemuva kokusebenzisa imisipha yakho ngendlela abangayijwayele, njengokuzivocavoca okusha noma okukhulu kakhulu.

4. Yebo, ungakuthola kokubili

Isisho esithi "abukho ubuhlungu, akukho nzuzo" sineqiniso elithile kuso. Ukwengeza kancane kancane ukuqina kokuzivocavoca kwakho kungasiza ekunciphiseni ukukhathazeka kwemisipha.

Njengoba ungakhululeki njengoba kungenzeka, ungavumeli ubuhlungu bube phansi! Uyazinakekela - uma uqhubeka nayo isikhathi eside, kuzoba lula kakhulu.

5. Yize ama-NSAID abonakala njengokuya ngokuqinile ukuthola usizo, imiphumela ixubekile

Ubuhlungu bemisipha buyathuthuka njengoba umzimba wakho ujwayela ukuzivocavoca. Uma udinga ukuthatha okuthile ukusiza ngobuhlungu, dlulisa izidakamizwa ezingezona ezokulwa nokuvuvukala (ama-NSAID).

Kungani? Hhayi-ke, akucaci ukuthi ama-NSAID anayo yini imiphumela ekuhlungeni kwemisipha, yize elwa nokuvuvukala. Futhi noma ngabe ithathwa ngemithamo ephansi, ama-NSAID angakhuphula ubungozi bokuphuma kwamathumbu emathunjini, isifo senhliziyo nesifo sohlangothi.

Ucwaningo olusha lubonisa ukuthi i-acetaminophen (iTylenol) ingasiza.

6. Ukudla ukudla okulwa nokuvuvukala kungasiza kakhulu

Yize kudingeka olunye ucwaningo, obunye ubufakazi busikisela ukuthi ungathola ukukhululeka ekuhluphekeni kwemisipha ngokudla ukudla okune-antioxidant.

I-Watermelon, isibonelo, icebile ku-amino acid ebizwa nge-L-citrulline. Izifundo ezenziwe ngo-2013 nango-2017 ziphakamisa ukuthi le-amino acid inganciphisa ukubuyisa kwenhliziyo nokuqina kwemisipha.

Okunye ukudla okulwa nokuvuvukala okukhombise isithembiso ekwelapheni imisipha kungukuthi:

• ijusi le-cherry
• uphayinaphu
• ujinja

7. Ukuthatha izithasiselo ze-antioxidant, njenge-curcumin ne-fish oil, nakho kungasiza

ICurcumin iyinhlanganisela etholakala ku-turmeric. Iphezulu kuma-antioxidants futhi inemiphumela enamandla yokulwa nokuvuvukala, ngakho-ke akumangalisi ukuthi kukhonjisiwe ukunciphisa ubuhlungu bokubambezeleka kokuqala kokuqaqamba kwemisipha nokusheshisa ukululama ngemuva kokuzivocavoca.

Uwoyela wezinhlanzi namanye ama-omega-3 fatty acids kungenzeka.

8. Uma ufuna ukwenza konke-ngokwemvelo, amaprotheni obisi kungaba ukubheja kwakho okuhle kakhulu

Ucwaningo olulodwa luka-2017 lwathola ukuthi ubisi lwe-protein supplementation lungasiza ngokuqina kwemisipha namandla ekuhlukunyezweni kwemisipha okubangelwa ukuvivinya umzimba.

I-Milk protein concentrate ingumkhiqizo wobisi ogxilile onamaprotheni obisi angama-40 kuye kuma-90. Isetshenziswa ekudleni naseziphuzweni ezinamaprotheni, kodwa futhi kungathengwa ngohlobo oluyimpuphu kubathengisi bokudla kwezempilo.

9. Kukhona nobufakazi obuphakamisa ukuthi i-arnica yama-topical ingenza iqhinga

I-Arnica isetshenziswe njengekhambi lemvelo lokuqaqamba kwemisipha iminyaka. Kususelwa embali U-Arnica montana, etholakala ezintabeni zaseSiberia naseYurophu.

Yize kudingeka olunye ucwaningo, isifundo esisodwa sango-2013 sathola ukuthi okhilimu nezithambiso eziqukethe i-arnica ngempumelelo kudambisa ubuhlungu nokuvuvukala okulethwe ukuvivinya umzimba okunamandla.

10. Kufanele ukhethe ukwelashwa ngokushisa ngokushesha ngemuva kokuzivocavoca umzimba

Ukufaka ukushisa ngokushesha ngemuva kokuzivocavoca kunganciphisa ukuqala kokubambezeleka kwemisipha. Omunye uthole ukuthi ngenkathi kokubili ukushisa okomile nokumanzi kusiza ngobuhlungu, ukushisa okumanzi kukhonjisiwe ukuthi kunikeze ukunciphisa ubuhlungu obuningi.

Izindlela ezinhle kakhulu zokujabulela ukwelashwa kokushisa okumanzi ngemuva kokuzivocavoca zifaka:

• amathawula afudumele manzi
• okumanzi okushisa amaphakethe
• ukugeza okufudumele

11. Ukugeza okushisayo usawoti we-Epsom kunganikeza izinzuzo eziphindwe kabili

Ukungena ngosawoti we-Epsom kuye kwaxhunyaniswa nokuncipha kobuhlungu bemisipha nokuvuvukala. Ukushisa okumanzi okutholayo ngokuhlala kubhavu oshisayo ibhonasi eyengeziwe.

12. Ngemuva kokufudumeza izinto, shintshela ekwelashweni okubandayo bese uqhubeka nakho uze ululame

Ukwelashwa okubandayo kuthiwa kudambisa izinhlungu emisipheni nasemalungeni ngokunciphisa ukuvuvukala nomsebenzi wezinzwa. Ungafaka amakhaza usebenzisa i-ice pack noma isikhwama semifino efriziwe, kepha ukungena ebhavini elibandayo kungasiza kakhulu. (Khumbula nje, ungalokothi usebenzise iqhwa ngqo esikhunjeni!)

13. Ungarola amagwebu

Ukugoqa amagwebu ngokuyisisekelo kuyindlela yokuzihlikihla. Ucwaningo luthole ukuthi ukugoqa amagwebu kunganciphisa ukubola kwemisipha okubambezelekile. Kungasiza futhi ngokukhathala kwemisipha nokuguquguquka.

Ama-roller amagwebu angathengwa noma kuphi lapho uthenga khona imishini yokuzivocavoca umzimba.

Ukugoqa amagwebu, ubeka iroli phansi ngaphansi kwesicubu esibuhlungu bese ugoqa umzimba wakho kancane phezu kwalo. Ungasesha ku-inthanethi amavidiyo wokuthi ungawafaka kanjani amagwebu amaqembu ahlukene emisipha.

14. Noma usebenzise lokhu njengezaba zokuzitholela ukusikhipha

Akukhona nje ukuthi ukubhucungwa umzimba kuyaphumula, ukuthambisa kubuye kutholakale ukunciphisa i-DOMS nokwenza ngcono ukusebenza kwemisipha. Imiphumela yocwaningo olulodwa lwango-2017 ikhombisa ukuthi ukubhucungwa umzimba kusebenza kakhulu lapho kwenziwa amahora angama-48 ngemuva kokuzivocavoca.

15. Ukugqoka ingubo yengcindezi kungasiza ukuvimbela izimpawu ukuthi zingaqhubeki zimbi

Ukugqoka ingubo yokuminyanisa amahora angama-24 ngemuva kokuzivocavoca kunganciphisa i-DOMS futhi kusheshise ukuvuselelwa komsebenzi wemisipha. Izingubo zokuminyanisa zibamba imisipha endaweni futhi zikhuphule ukugeleza kwegazi ukuze kutholakale ngokushesha.

Ungathola izingubo zokucindezelwa zamaqembu amaningi emisipha. Izinhlobo zezingubo zokucindezelwa zifaka imikhono, amasokisi nama-leggings.

16. Ukuzivocavoca kakhulu kungasiza ekunciphiseni ubuhlungu

Ungavumeli ukuba buhlungu kwemisipha kukuvimbe ekusebenziseni. Ubuhlungu bemisipha inqubo yemvelo esiza umzimba wakho ukujwayeza ukuzivocavoca umzimba. Uma usubange lesi sifo, ngeke kuphinde kwenzeke ngaphandle kokuthi wandise umfutho.

Uma ubuhlungu bukhulu, zivocavoca ngamandla aphansi noma ushintshele kwelinye iqembu lemisipha usuku noma ezimbili.

17. Akukhona konke ukwelula okwenziwe kulingana

Sivame ukuzwa ukuthi ukwelula ngaphambi nangemva kokuzivocavoca kungasiza ekuvimbeleni ukulimala nobuhlungu, kepha ucwaningo empeleni lukhombisa okuhlukile.

Ucwaningo olulodwa lwango-2011 luthole ukuthi ukwelulwa akunamthelela omncane ekuxakekeni kwemisipha ngemuva kokuzivocavoca.

18. Uma kufanele welule, kwenze kusengaphambili bese unamathela ekuhambeni okunamandla

Ucwaningo lwango-2012 luthole ukuthi ukwelula okungama-static kungavimbela ukusebenza kwemisipha. Ukwelula okuqinile kubandakanya ukwelula imisipha kuze kube sezingeni lokungakhululeki okuncane nokuyibamba isikhathi esithile.

Esikhundleni salokho, khetha ukwelula okunamandla lapho uhambisa khona imisipha namalunga akho kaninginingi. Ukuhamba kwamaphuphu nemijikelezo yengalo kuyizindawo ezinhle zokuqala.

Ukwelula okunamandla kulungisa umzimba wakho ngokwandisa ukushaya kwenhliziyo yakho, ukuthuthukisa ukugeleza kwegazi, nokwenza ngcono ukuguquguquka komzimba.

19. Phola ngomsebenzi olula we-aerobic, njengokuhambahamba noma ukugijima

Ukuphola phansi ngemuva kokuzivocavoca umzimba kusiza ukuphefumula kwakho nokushaya kwenhliziyo kubuyele kokujwayelekile.

Kungasiza futhi ukukhipha noma iyiphi i-lactic acid eyakhiwe ngesikhathi sokuzivocavoca kwakho, okungahle kuthuthukise ukuqala kokuqaqamba kwemisipha okubambezelekile. Yehlisa umoya ngokuhamba noma ngokuhamba ngebhayisikili elimile imizuzu emi-5 noma eyishumi.

20. Khumbula: Ubuhlungu abuyona inkomba yokuthi ulunge kangakanani

Ukukhathazeka kwemisipha kwenzeka kubaqalayo futhi abadlali abanesimo. Kuyimpendulo evumayo yemvelo emsebenzini omusha noma ukwanda kwamandla noma ubude besikhathi.

21. Ama-DOM kufanele kungabi njalo njengoba isikhathi siqhubeka

Ungase uzwe ukushisa kwesifo esibuhlungu semisipha kusuka ekuzivocavoca umzimba, kepha i-DOMS izothuthuka njengoba isikhathi siqhubeka futhi umzimba wakho uvumelana nokusebenza kwakho.

22. Ukufakwa kwamanzi emzimbeni, ifomu elifanele, kanye nokwenza okucabangayo kuyindlela kuphela yokuvimbela ukuqaqamba kwesikhathi esizayo

Ukukhumbula umzimba wakho nokuzivocavoca umzimba kuyindlela engcono yokuvimbela ubuhlungu besikhathi esizayo futhi uthole okuningi ekuzivocavoca umzimba.

Lungiselela umzimba wakho ukuzivocavoca umzimba ngokuthola ukufudumala okwanele futhi uphole njalo njalo. Funda ifomu elifanele futhi unamathele esimisweni esanda kancane ngamandla nobude ukunciphisa ubuhlungu nokunciphisa ubungozi bokulimala.

Ukulinganisa okulinganiselwe kwe-caffeine kunganciphisa ubuhlungu bakho be-post-workout cishe ngamaphesenti angama-50, ngakho-ke qhubeka uphuze ikhofi ngaphambi kokuzivocavoca kwakho. Mane ukhumbule ukufaka amanzi ngamanzi ngemuva kwalokho. Ukuhlala u-hydrated nakho kungasiza ekunciphiseni ukukhathazeka kwemisipha.

23. Bheka udokotela wakho uma izimpawu zakho ziphindaphindeka noma zihlala ngaphezu kwezinsuku eziyi-7

Ama-DOMS imvamisa awadingi ukwelashwa futhi kufanele axazululwe ezinsukwini ezimbalwa. Kodwa-ke, kufanele ubone udokotela wakho uma ubuhlungu bakho buhlala isikhathi esingaphezu kwesonto noma buya buya, noma uma uhlangabezana nobuthakathaka obukhulu, isiyezi, noma unenkinga yokuphefumula.