Abaningi ngemva kokuzivocavoca bazizwa bebuhlungu emilenzeni yabo. Ngokuvamile lokhu kwenzeka ku-Wabasaqalayo, nakubantu abaye benza ama-breaks amakhulu ekuqeqeshweni. Ukuzwa okubuhlungu kubangelwa ngenxa ye-microtraumas ye-muscle fibers nokukhululwa kwesamba esikhulu se-lactic acid.
Kuthiwani uma imilenze yami ibuhlungu ngemva kokuqeqeshwa?
Ekuqaleni, kudingeke ukuthi sikhulume ukuthi kwezinye izimo, ukuzizwa kabi, isibonakaliso esicacile sokulimala noma ezinye izinkinga zempilo. Kulokhu, udokotela kuphela ongasiza.
Yini okufanele uyenze uma imilenze yakho ilimala ngemva kokuqeqeshwa:
- Inani elikhulu lomzimba linokuphumula nokulala okufanele. Uma umzimba ungenayo isikhathi sokubuya, izinkinga azikwazi ukugwema.
- Ungasebenzisa ukushisa, okuholela ekwandiseni imithwalo yegazi, ukuthuthukisa ukujikeleza kwegazi, futhi ngenxa yalokho, ukuphumula. Uma ngemuva kokuqeqesha ugoqa ngezinyawo, uthathe ishazi noma ibhuku lokushisa, futhi ungaya ku-sauna noma i-sauna.
- Umphumela omuhle ekuqedeni ukuzwela ubuhlungu kunikezwe ukusikhipha okugqugquzela ukubuyiselwa kwegazi nokuphumula. Ungakwenza wena noma usebenzise amadivaysi akhethekile.
- Abadlali bezemidlalo batusa ukunweba. I-Yoga ne-Pilates isungulwe kahle. Ukuze uvimbele ukubukeka kobuhlungu, yonke imishanguzo kumele igcwaliswe ngokusula imisipha.
- Uma imilenze yakho iphela ngemuva kokuqeqesha, imithi yokwelashwa ingasetshenziswa, kodwa kubalulekile ukugcina umthamo ukuze ungalimazi umzimba. Kukhona amafutha anomphumela we-analgesic.
- Kubalulekile ukugcina ibhalansi yamanzi, ukuze ungadluli imisipha futhi usebenze isisombululo .
- Ukuze unciphise ukuvuvukala, ungasebenzisa ukubandayo, isibonelo, ukucindezela. Gcina nje engqondweni ukuthi akudingeki ukuthi ufake izinyawo ezinyaweni, ngoba lokhu kuyingozi. Kukhona amathawula angene agijima emanzini abandayo.
Kusukela okukhethwa kukho okukhethwa kukho kufanele ukhethe okufaneleka kakhulu kuwe noma usebenzise konke ngesikhathi esisodwa.