Iintlungu ezi-5 zasemva koMthambo Kulungile ukuba ungahoyi

Umxholo

• Isihlunu esincinci okanye intloko ebuhlungu
• Ububomvu bobuso
• Ukukhawuleza kwentloko okanye ukuKhanya okuthambileyo
• UCharlie Horse (Isihlunu seMisipha)
• Ukunyathela ngokuthoba
• Uphengululo lwe

Akukho nto ifana nokuzilolonga ngamandla, nokubila kukukwenza uzive ngathi usisigidi seerandi-zolile, wonwabe ngakumbi, kwaye ukhululeke ngakumbi eluswini lwakho (kunye neejini zakho). Kodwa nangaliphi na ixesha uzityhala ngokwasemzimbeni, ngakumbi ukuba iklasi enzima kuneyona iqhelekileyo okanye ubuyela kwisiqhelo emva kwe-hiatus, unokufumana iimpawu ezimbalwa, ngakumbi ukuba awufumani manzi ngokufanelekileyo. Ufanele ukhathazeke nini?

"Ndixelela abaxumi bam ukuba uphawu olulodwa kufuneka bafune ingqalelo ngokukhawuleza kulo naluphi na uhlobo lweentlungu zesifuba okanye uxinzelelo esifubeni, ingalo, intamo, okanye umva oqhubekayo ngaphezu kwemizuzu engama-20-inokubonisa ukuhlaselwa yintliziyo," ulumkisa uTommy Boone, PhD, MPH, ilungu lebhodi yeAmerican Society of Exercise Physiologists kunye noMhleli kwiNtloko Ijenali yokuzivocavoca iPhysics. Ngaphandle koko, nantsi imiphumo emihlanu yokuzivocavoca okulungeleyo ukufumana amaxesha ngamaxesha, kwaye nini xa ufuna uncedo lwezonyango.

Isihlunu esincinci okanye intloko ebuhlungu

Ukuba uzityhala ngamandla okanye uzama ukwenza umthambo omtsha onamandla ngakumbi (Crossfit, nabani na?) Oku kuyinyani ngentloko kunye nayo nayiphi na intlungu yentloko eyenzeka ngexesha lokuzilolonga okunzima kusenokwenzeka ukuba luphawu lokuba awunalo ulwelo olwaneleyo, kwaye kufanelekile ukuba uthabathe nje ukuba uthathe isiselo esilungileyo neside kwibhotile yakho yamanzi.

Ubiza nini ugqirha wakho: Ukuba ayihambi emva kweeyure ezimbalwa emva kokuzilolonga. “Ungasilwa nesifo esifana nomkhuhlane, kwaye ukuzibhokoxa kuzise iimpawu phambili,” utshilo uJason Karp, PhD, isazi sokuzilolonga kunye nomqeqeshi wobuqu.

Ububomvu bobuso

Oku kukukhathazeka ngamampunge kunokwenyama, kodwa kusenokothusa ukubona umbono weklasi yakho ye-beet ebomvu ye-post-spin. Unobangela: ukwanda kokuhamba kwegazi kulusu njengoko umzimba wakho uzama ukuzipholisa. Oku kuyinyani ngakumbi ukuba ungaphakathi endlwini kwaye umoya ongenisa umoya awonwabanga okanye igumbi lishushu kakhulu, nto leyo ekhokelela ekubeni kuphume igazi nangaphezulu kwaye ubuso bubomvu nangakumbi. Kodwa iya kuzihambela yodwa xa upholile kwaye umzimba wakho awusenaso isidingo sokuthumela lonke elo gazi longezelelekileyo kulusu, utshilo uKarp.

Nini ukubiza ugqirha wakho: Ngenxa yobubomvu eyenzeka kuphela ngexesha lokuzilolonga, akukho sizathu sokwenyani sonyango asiyi kucaca ngokwaso. Kodwa ukuba kwenzeka xa ungazisebenzisi, unokufuna ukubona i-dermatologist. Ingabonisa imeko yesikhumba njengeRosacea okanye ibe sisiphumo somonakalo welanga.

Ukukhawuleza kwentloko okanye ukuKhanya okuthambileyo

Xa usebenza i-throttle epheleleyo uthumela igazi kuzo zonke ezo zihlunu-kwaye kude nentloko yakho, ngokukaKarp. Kuba ingqondo lelinye lawona malungu abaluleke kakhulu, ihlala ithatha oko ikufunayo, kodwa ukuzilolonga okunzima kunokutsala igazi elaneleyo kude kube kukhawulezisa intloko okanye uzive unentloko elula. Ukuba oku kuyenzeka, yima kwangoko kwaye ugobe ngathi ubona iimbaleki zobungcali-bazama ukusondeza ingqondo yabo entliziyweni yabo ukuphucula ukuhamba kwegazi.

Ubiza nini ugqirha wakho: Ukuba imvakalelo ayipheli emva kwemizuzu engama-30 ukuya kuma-60. Ukuba awuziva uqhelekile kwakhona emva kweyure, kusenokubakho enye into eyenzekayo ekufuneka ingcali yezonyango iyixilonga.

UCharlie Horse (Isihlunu seMisipha)

Oku kwenzeka kakhulu xa utyhafile kakhulu umsipha. Ukuba uziva ngathi uphakathi kokuzilolonga, yima kwaye uzame ukuwuthambisa. Ukuba usayiva emva koko, zama ukushisa ukuze ukhulule isihlunu phezulu-kodwa weqa i-ice, enokwenza ukuba i-muscle inyuke ngakumbi.

Ubiza nini ugqirha wakho: Ukuba umsipha uhlala uhleli iiyure (okanye usuku) emva kokuzivocavoca-unokufuna ukubona ugqirha womzimba ukuze enze iqhina.

Ukunyathela ngokuthoba

Into yokuqala ekufuneka uyenzile kukuchonga umthombo-ngaba sisibeleko, amathumbu, okanye umthungo wecala? Xa uphakathi kokuzilolonga kungasoloko kubonakala. Kuba abasetyhini banamava okuthamba kokuya exesheni nangaphambi kwexesha labo, ubale ixesha lenyanga, emva koko ungene kwimvakalelo; Uninzi lwethu luyakwazi ukwahlula ngokulula ukuxinana kwesibeleko kulo naluphi na uhlobo xa siqwalasele. Emva koko thatha i-OTC yokuthomalalisa iintlungu emva kokuba uphole. Izithungo ezisecaleni, kwelinye icala, ngokuqhelekileyo zenzeka ngexesha okanye emva kwentshukumo enyukayo nasemva, njengokubaleka, okutsala izihlunu ezidibanisayo ezibambe amalungu endaweni; yehlisa isantya kwaye uthambise indawo, edla ngokwenza ukuba iintlungu zihambe. Ukuba inemvelaphi yamathumbu: kulungile, kuya kufuneka uye kwigumbi lokuhlambela.

Ubiza nini ugqirha wakho: Ukuba iintlungu ziba mbi kakhulu okanye zibukhali-kwaye akubonakali ngathi ziphuma kulo naluphi na uhlobo lwezintlu ezintathu ezingentla. Kwiimeko ezigabadeleyo, inokubonisa i-appendicitis (nangona umthambo awuzukuzisa oku).

Uphengululo lwe