Okufanele Ukwazi Ngokuzikhandla Lapho Sore

-Delile

• Ziyini izinzuzo?
• Ukulimala kwemisipha nokukhula kwemisipha
• Ziyini izingozi?
• Ukulimala kuqhathaniswa nobuhlungu
• Amathiphu wokuvimbela ubuhlungu
• Ukuthatha

Ukubuka konke

Uma imisipha yakho ibuhlungu, ungazibuza ukuthi ngabe kufanele uqhubeke nokuzivocavoca kwakho noma uphumule. Kwezinye izimo, ukuvivinya umzimba okusebenzayo njengokuzelula nokuhamba kungasiza imisipha ebuhlungu. Kepha isinqumo sokuqhubeka sincike ebukhulwini bokuba buhlungu nezimpawu obhekene nazo.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nokuthi kulungile nini ukuzivocavoca, nokuthi kufanele uphumule nini futhi ululame nini.

Ziyini izinzuzo?

Uma uqaqamba kancane, ukutakula "okusebenzayo" kungasiza. Kungazizwa kukuhle uku:

• welula imisipha ebuhlungu
• yenza izivivinyo zokumelana nokukhanya, njengokuzivocavoca okuyisisekelo
• yenza i-cardio ephansi, njengokuhamba noma ukubhukuda

Ungagxila futhi kumaqembu emisipha ongazange usebenze phambilini. Isibonelo, engeza ekusebenzeni kwesisindo sengalo ngosuku ngemuva kokuqalisa.

Ngaphezu kokuzizwa umuhle, ukuvivinya umzimba okulula kunganikeza ezinye izinzuzo zezempilo. Ukuhamba, noma ibanga eligcwele, ukuzivocavoca njengokuhamba noma ukuhamba ngebhayisikili okulula kuholela ekupompeni kwegazi okwengeziwe ngemisipha. Lokhu kukhuphuka kokugeleza kwegazi kungakusiza ukuthi ululame ebuhlungwini ngokushesha. Lokho wukuthi, inqobo nje uma ungalayishi ngokweqile noma uphonsela inselelo imisipha ngaphezulu.

Ukuzivocavoca ngokululama kunganikela nangezinzuzo ezifanayo nokuthola ukubhucungwa. Omunye waqhathanisa ukukhathazeka eqenjini lababambiqhaza amahora angama-48 ngemuva kokwenza izivivinyo zemisipha ephezulu ye-trapezius.

Abanye ababambiqhaza bathola ukubhucungwa kwemizuzu eyi-10 kulandela ukujima. Abanye benze izivivinyo ngebhande lokumelana. Abaphenyi baphetha ngokuthi ukubuyiswa kokubili kusebenza ngokulinganayo ekusizeni okwesikhashana ukubambezeleka kokuqala kwemisipha (DOMS), kepha kudingeka olunye ucwaningo.

Ukulimala kwemisipha nokukhula kwemisipha

Izinyembezi ezincane ngemisipha, noma ukuwohloka kwezicubu zemisipha, kungenzeka kubangele i-DOMS ngemuva kokuzivocavoca. Ukuzama uhlobo olusha lokuzivocavoca noma ukukhuphula umfutho kungakhuphula ukuthi ubuhlungu kangakanani ezinsukwini ezilandelayo ukuzivocavoca.

Ngokuhamba kwesikhathi, noma kunjalo, imisipha yakho iyakwazi ukumelana nalolo vivinyo. Ngeke zidilike noma zidabuke kalula.

Ukuphendula izinyembezi ezincane, umzimba uzosebenzisa amaseli esethelayithi ukulungisa izinyembezi nokuzakha ngokuhamba kwesikhathi. Lokhu kuvikela ekulimaleni kwesikhathi esizayo futhi kuholele ekukhuleni kwemisipha.

Kubalulekile ukuthola amaprotheni anele ekudleni kwakho futhi uvumele imisipha yakho iphumule ukuze le nqubo yenzeke.

Ziyini izingozi?

Ukuzivocavoca ngobumnene kungasiza. Kepha ukweqisa ngokweqile kungaba yingozi futhi kube yingozi empilweni yakho.

Uma uhlangabezana nalezi zimpawu ezilandelayo, kubalulekile ukuthatha ikhefu ekuzivocavoca umzimba bese uvumela umzimba wakho ukuba uphumule. Yazisa udokotela wakho nganoma yikuphi okulandelayo:

• ukukhuphuka kwenhliziyo yokuphumula
• ukudana noma ukushintsha kwemizwelo
• ukwanda kwenani lemikhuhlane noma okunye ukugula
• ukulimala ngokweqile
• ubuhlungu bemisipha noma bamalunga
• ukukhathala okungapheli
• ukuqwasha
• ukuncipha kokudla
• ukwanda kokusebenza kwezemidlalo noma ukuthuthuka okuncane, ngisho nangemva kokuphumula

Ukulimala kuqhathaniswa nobuhlungu

Ubuhlungu bungazizwa bungakhululeki, kepha akufanele kube buhlungu kakhulu. Ukungakhululeki kuvame ukwehla emahoreni angama-48 kuye kwangama-72 kamuva.

Izimpawu zokulimala kwezemidlalo zingafaka:

• ubuhlungu obukhali
• uzizwe ungakhululekile noma uhluphekile
• ubuhlungu obungasuki
• ukuvuvukala
• ukushoshozela noma ukuba ndikindiki
• izindawo ezinamamaki amnyama noma aluhlaza okwesibhakabhaka
• ukulahlekelwa umsebenzi endaweni elimele

Uma uhlangabezana nalezi zimpawu, bheka udokotela wakho. Bangancoma ukwelashwa kwasekhaya njengeqhwa noma imishanguzo. Ukuze uthole ukulimala okubi kakhulu, udokotela wakho angasebenzisa ama-X-ray ukubasiza ukuthi bahlele ukwelashwa okuqhubekayo.

Amathiphu wokuvimbela ubuhlungu

Ukuvimbela ama-DOMS, phola phansi ngemuva kokuzivocavoca. Ngokungafani ne-warmup, ngesikhathi sokubanda kancane kancane wehlisa izinga lokushaya kwenhliziyo yakho futhi ulungise umzimba wakho ubuyele esimweni sokuphumula.

Qala ngokuhamba kamnandi noma kalula ngebhayisikili elimile imizuzu emi-5 kuya kwengu-10. Ukwelula imizuzu emihlanu kuya kwengu-10 elandelayo kungasiza nasekukhipheni i-lactic acid emzimbeni. I-Lactic acid iyakha lapho uzivocavoca futhi ingadala umuzwa ovuthayo emisipheni yakho. Ukuyicisha kuzokuvumela ukuthi uhlehle ngokushesha uma uzololonga.

Ungasebenzisa futhi i-roller foam ukukhulula noma yikuphi ukungezwani ngemuva kokuzivocavoca.

Ezinsukwini ezilandela ukukhathazeka kwemisipha yakho, lokhu kuvivinya umzimba kungasiza ekuvimbeleni noma ekunciphiseni ubuhlungu:

• i-yoga
• ukuzilolonga noma ukumelana nebhendi umzimba
• ukuhamba ngezinyawo noma ukuhamba izintaba kalula
• amathanga wokubhukuda
• ukuhamba ngebhayisikili okulula

Uma uqala inqubo entsha yokuzivocavoca umzimba noma uzama uhlobo olusha lokuzivocavoca okokuqala, kubalulekile ukuthi uhambe kancane ekuqaleni. Ukwengeza kancane kancane ukuqina nokuvama kokuvivinya umzimba kuzosiza ukuvimbela ubuhlungu. Futhi khumbula ukuthola njalo imvume kadokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.

Ngokuya ngezinga lakho lokuqina nokuthi ukhathazeke kangakanani, ungaqala kabusha ukusebenza ezinsukwini ezimbalwa kuye kwesonto ngemuva kokululama. Sebenza nengcweti eqinisekisiwe yokuzivocavoca umzimba ukuze wakhe uhlobo lokuvivinya umzimba oluphephile nolusebenzayo kuwe.

Ukuthatha

Ezimweni eziningi, izivivinyo zokululama ngobumnene njengokuhamba noma ukubhukuda ziphephile uma unobuhlungu ngemuva kokuzivocavoca. Zingasiza futhi zikusize ukuthi ululame ngokushesha. Kepha kubalulekile ukuphumula uma uhlangabezana nezimpawu zokukhathala noma usezinhlungwini.

Bona udokotela uma ukholelwa ukuthi ulimele, noma uma ubuhlungu abupheli ngemuva kwezinsuku ezimbalwa.

Ngisho nabasubathi abangochwepheshe bathatha izinsuku zokuphumula. Ukusebenza kwezinsuku zokuphumula nokululama esimisweni sakho esivamile sokuzivocavoca kuzokuvumela ukuthi wenze kangcono ngokuzayo lapho ufika ejimini.