Phakathi nokusebenza kokuzivocavoca umzimba, ama-microtraumas we-muscular and tiscutive tiscues avela, okuholela ekubukeni kobuhlungu. Kukhona imizwa engathandeki emahoreni angu-12-24 ngemuva kweseshini. Imisipha ingagula futhi ngosuku lwesibili emva kokuqeqesha, okubizwa ngokuthi i-muscle soreness ebambezelekile. Empeleni, ubuhlungu bungenzeka kubo bonke abadlali, kungakhathaliseki ukuthi baqeqeshwa kanjani. Lesi simo sivamile futhi sibhekwa njengesizathu sokuzivumelanisa nomthwalo.
Indlela yokuqeda ubuhlungu besisu ngemva kokuqeqeshwa?
Kunezincomo eziningana ezikuvumela ukuthi unciphise noma ulahle ngisho nobuhlungu. Kubalulekile ukucabangela ukuthi umuntu ngamunye unomzimba ngamunye kanye nabanye abantu izindlela ezethulwa zizosebenza, kepha kwabanye, hhayi. Amathiphu ekunciphiseni ubuhlungu be-muscle emva kokuzivocavoca:
- Okubaluleke kakhulu ukudla okunomsoco , okubalulekile ekubuyiselweni kwemisipha yomzimba. Ngemuva kokuzivocavoca, imisipha idinga amaprotheni anika amino acid abalulekile abandakanya ukuphulukiswa kwamafayili. Okubaluleke kakhulu yi-carbohydrate, egcwalisa imisipha ne-glycogen.
- Umuntu ongahlanganyeli ngisho nemidlalo kufanele alondoloze ibhalansi yamanzi emzimbeni, futhi kulabo abavame ukuzivocavoca umzimba, lokhu kuyinto ebalulekile yokuphumelela. Into yukuthi ukuphelelwa amandla kwamanzi kuholela ekukhathala kwemisipha, futhi ubuhlungu buzobonakala ngokwengeziwe kakhulu. Ngaphezu kwalokho, i-liquid iyasiza ekuqedeni ubuthi futhi iqhume inqubo yokutakula.
- Indlela ephumelelayo yokubuyisela emuva ngemuva kokuqeqesha ukuqhuba ukuvivinya umzimba okunamandla kakhulu. Lolu khetho lufanelekile ngisho noma ubuhlungu emzimbeni buvele buvele. Ngenxa yokuzivocavoca okulula, ungakwazi ukugcwalisa imisipha nge-oksijeni, ezobavumela ukuba balulame ngokushesha. I-Cardio iyasiza ukuqeda ubuhlungu engxenyeni engezansi yomzimba, futhi amakilasi afana ne-yoga, ahloswe kakhulu emzimbeni ophezulu.
- Ukuvimbela ukubukeka kobuhlungu, kubalulekile ukuqhuba ukufudumala ngaphambi kokuqeqeshwa ukulungiselela nokufudumala imisipha, futhi ekupheleni - ukuchofoza ukubuyisela umzimba kumodi evamile. Ukuzivivinya umzimba kuyindlela ekahle yokuvimbela ukuqala kobuhlungu ngosuku olulandelayo.
- Ukululama okusheshayo kwemisipha ngemuva kokuqeqeshwa kungenxa yesenzo sokubanda, kungcono ukusebenzisa i- compress . Ngenxa yalokhu, ungakwazi ukususa ukuvuvukala, ukuqeda ubuhlungu nokungahambi kahle. Kungcono ukusebenzisa ukushisa emahoreni ambalwa alandelayo ngemuva kokusebenza kanzima. Faka isicelo se-compress sinconywa amahora angu-4-6 futhi ugcine imizuzu engu-20.
- Umphumela omuhle unikezwa ukushisa, njengoba kukhuthaza ukwandiswa kwemithambo yegazi nokususwa kwezinto eziphazamisayo. Ungathatha ukugeza okushisayo, sebenzisa i-pad yokushisa noma ukhilimu. Inqubo kufanele ihlale cishe amaminithi angu-20, futhi ungayiphinda izikhathi ezintathu ngosuku.
- Uma imisipha yakho iqeda ukuqeqeshwa, ungakwazi ukuhamba phakathi kokubandayo nokushisa. Lokhu kuzosusa ukuvuvukala nokwandisa ukujikeleza
igazi, njengoba bathi 2in1. Ngokuvamile, abagijimi bakhetha umphefumulo ohlukile. - Kuqinisekiswe kahle ekuxazululeni le nkinga - ukusikhipha. Ngalo, ungaqeda ukuphazamiseka nobuhlungu. Ngisho nosizo lokukhanya, ukunyakaza kwe-stroking, umuntu angathuthukisa ukujikeleza kwegazi nokuqina, futhi futhi kunciphisa ukungezwani nokuqina.
- Uma ubuhlungu bukhulu kakhulu, khona-ke ungasebenzisa ama-painkillers kanye nezidakamizwa ezingekho-steroidal eziphikisayo (Diclofenac, Ibuprofen, Olfen, njll). Bayosiza ekunciphiseni ukuzwela. Kukhona amafutha kanye nama-gel okunciphisa ubuhlungu be-muscle (Voltaren, Diklak, Dolobene, Fastum-gel, Object-T, Chondroxide nokufudumala i-Apisatron, iKpsikam, i-Nikoflex, njll). Kubalulekile ukutadisha imfundo ngaphambi kokusetshenziswa.