Uzinyamekela njani izandla zakho ukuba uphakamisa ubunzima obunzima

Umxholo

• Kutheni ufumana iifowuni ezandleni zakho?
• Ke, ngaba ii-calluses zilungile okanye zimbi?
• Wenza ntoni xa i-callus ikrazula?
• Kulungile, ukuba ndifumene i-blister?
• Ngaba ndifanele ndenze imali ekuphakamiseni iiglavu?
• Kuthekani ngokubamba, iintambo zokuphakamisa, okanye itshokhwe?
• Umgca ongezantsi
• Uphengululo lwe

Kutshanje, kwiiyure nje ezimbalwa phambi kokuba ndidibane nomdlalo omtsha weTinder, ndiye ndabetha umthambo weCrossFit owonwabileyo oquka ukujikeleza ibhari yokutsalela phezulu njengomntu ofuna ukuba ngumthambo. (Cinga: i-AMRAP ye-bar muscle-ups, iinzwane-to-bar, kunye ne-burpee pull-ups).

Waba yintoni umphumo? Izandla zam zazikrazuke kwaphela, kwaye ubunzima bam bunzima njengamatye. Intle #lewk umhla wokuqala? Ewe, mhlawumbi akunjalo.

Kude nje yingxaki yeCrossFit, naluphi na ulawulo lokuzilolonga olufuna ukubamba ubunzima okanye ukuxhonywa ngezandla zakho-iOlimpiki kunye nokuphakanyiswa kwamandla, ukuhamba kweketile, ukunyuka kwamatye, kunye nokukhwela-kungakhokelela kwisandla esincinci (kunye nehlazo lokuqala lomhla!).

Ngaba ikhona into onokuyenza malunga nayo, nangona kunjalo, okanye unyanzelekile ukuba ukhethe phakathi kwezandla "ezintle" kunye nobungqingqwa bobomi? Apha, isikhokelo sakho kokubini ekuthinteleni nasekunyangeni ukubetha izandla, nokuba yeyiphi na into eniyenzayo.

Kutheni ufumana iifowuni ezandleni zakho?

Ukuya kuthi ga kwinqanaba, ukubulawa kwabantu ngesandla kulandele impendulo yetyathanga. Okokuqala, calluses. "Abanye abantu banokuzifumana bengabonakali, kodwa i-calluses yimpendulo eqhelekileyo kunye neyendalo ekuphakamiseni izisindo okanye ukwenza i-pull-ups," kuchaza ugqirha weyeza lezemidlalo uNancy E. Rolnik, M.D. kwi-Remedy Sports kunye ne-Regenerative Medicine. Ingxaki kukuba, ayinyangwa, i-callus inokukrazula okanye ikrazule, ibangele inxeba elivulekileyo esandleni sakho. Ewe. (Nangona ezinye iingxaki, njenge-blisters, ziyingozi zodwa, ubukhulu becala, zonke ziqala nge-callus).

Kodwa kutheni i-calluses isenzeka? "Impendulo yolusu kulwakhiwo kukuphinda-phinda ukuxinzana, uxinzelelo, okanye umothuko kukwehla kwesikhumba (i-epidermis) ukujiya," ucacisa uJohn "Jay" Wofford, MD, ugqirha wesikhumba eqinisekisiweyo eDallas.

Iifowuni zinomsebenzi okhuselayo, utshilo uGqirha Wofford. Ngokusisiseko, iifowuni zenzelwe ukuthintela ulusu ekuqhekekeni, ekuqhekekeni, okanye ekuqhekekeni kwimeko yexesha elizayo "umothuko." Ngenxa yeso sizathu, awufuni ukulahla ngokupheleleyo iifowuni zezandla.

Ke, ngaba ii-calluses zilungile okanye zimbi?

Ukuba uze apha ukuza kubona indlela yokususa ii-calluses ezandleni zakho, lixesha lokukhangela okwenyani. Unokuhendeka ukuba ushiye zonke izinto ezimbi-kodwa ungazenzi. Inkathalo yeCallus ilandela umgaqo weGoldilocks: Awufuni ukuba ulusu lutyebe kakhulu, okanye lucekeceke kakhulu, kodwa nje kunene.

Ukuba umnxeba uye watyeba kakhulu, unokuthi "ubambe" kwibar yokutsala okanye ubunzima ngexesha lokuhamba okunobunzima obuphezulu (njengokutsala phezulu, ukujija kweketile, okanye ukucoca) kwaye kubangele ukuba yonke into iphume, ishiye umqala / indawo ekrwada embindini wesandla sakho. Umh, dlula. Umh, dlula. Ngapha koko, ukufowuna okungqindilili kunokuba buhlungu, ngenxa yokonyuka kwee-receptors zesikhumba kulusu olujiyileyo, ngokukaGqirha Wofford.

Kwicala elisezantsi, "ukuba umnxeba ubhitye kakhulu, unokuba buthathaka kwaye ube neenyembezi, ezoyisayo injongo yomzimba yokwenza umnxeba kwasekuqaleni," ucacisa uDaniel Aires, MD, intloko yesikhumba kwiYunivesithi yaseKansas Inkqubo yezeMpilo.

Isisombululo? Ukuthambisa kunye nokwenza i-callus ngokwaneleyo ukuyigcina ekubambeni, ngaphandle kokuyigcwalisa ngokupheleleyo, utshilo uGqirha Aires. Nantsi indlela:

Indlela yokuLahla ii-Callus zezandla ngendlela eyiyo

1. Okokuqala, cwilisa izandla zakho emanzini afudumeleyo imizuzu emi-5 ukuya kwe-15.
2. Emva koko, sebenzisa ilitye lepumice (Yithenge, $ 7, amazon.com) ukuyikhusela ngokukhuselekileyo phantsi, ushiye umaleko omncinci ongathandekiyo ngasemva, kwaye uyikrolole ibe yinto egudileyo, ukuze kungabikho miphetho inamandla inokubamba kwaye ikrazule.
3. Inyathelo lokuzikhethela: Fumisa izandla zakho. Iingcali zahlulelene malunga nokuba ingaba iluncedo okanye ayithambisi kuba "iyaluthambisa ulusu kwaye iluceke luthambe," ucacisa uGqirha Aires. Olunye ulwazi luyakhathazeka luthambisa ulusu naye kakhulu. "Ingcebiso yam iya kuba kukuyisebenzisa ngokunengqiqo nangononophelo," utshilo uGqr. Wofford. "Kwaye, ukufuma okuninzi okusondele kakhulu ekuzilolongeni kwakho kuya kubangela ukubambelela okutyibilikayo kunye nokuphazamisa ukubamba." (Eyeleleneyo: Ungawomeleza njani amandla akho okubamba ukuze usebenze ngcono).

Ukuba ucinga ukuba ii-calluses zakho zifumene NGOKWENENE (ahem) esandleni, uDkt Wofford ucebisa into ethile enzima ngakumbi: "Ndiyincoma ukuhlahlela i-callus ngokusebenzisa i-scalpel blade, eya kushiya i-callus epholileyo ngasemva." Oko utshilo, uyaphawula ukuba oku kufanelekile ukuba kwenziwe ngugqirha okanye ngomnye ugqirha, okanye kufanele kwenziwe ngononophelo olukhulu (!!).

Wenza ntoni xa i-callus ikrazula?

Enye yezona nzakala zibuhlungu kakhulu zezandla yi-callus ekrazukileyo-edla ngokwenzeka xa i-callus ejijekileyo ibamba i-pull-up bar. Ngamanye amaxesha kunegazi, kuhlala kubuhlungu, kwayerhoqo Isiphazamisi sokuzivocavoca (ugh), iirips zimnandi ngokokuba usiporho. Indlela oyikhathalela ngayo i-rip ixhomekeke ekubeni ingaba yinxalenye na (ithetha ukuthi, kusekho ulusu olujingayo) okanye lugcwele.

Ukuba abakhethi, musa ukususa okanye ukucima naluphi na ulusu oluhlala luqhotyoshelweyo. Kunoko, licoce ngobunono inxeba ngesepha namanzi—yaye, ukuba uyakwazi ukujamelana nokutsha, hlikihla utywala, utsho uGqr. Wofford. Emva koko wome kakuhle isandla sakho uze ubeke ulusu olushiyekileyo ulubeke ezantsi phezu kwendawo ekrwada uze uthambise iBhendi ukuze ilubambe. "Le ntsimbi yesikhumba inokusebenza njengesongezo esongezelelweyo kwilonda elisisiseko, kwaye iyakwazi ukukhupha iimolekyuli ezithile ezinokunceda ekunyangeni inxeba," utshilo. Kwaye isikhumba esibhabhayo sikhusela inxeba kungcola, inkunkuma kunye neentsholongwane. Emva kweentsuku ezimbalwa, ulusu olungaphantsi luya kuqina ngokwaneleyo ukuba isiciko esingaphezulu singanqunyulwa.

Kuthekani ukuba isiqwenga sesikhumba sikrazulwe ngokupheleleyo? UGqr. Wofford uthi: “Musa ukuzikhathaza ngokubeka ulusu olususwe ngokupheleleyo phezu kwenxeba. "Kungcono ukucoca nje inxeba elingaphantsi, usebenzise i-antibacterial ointment, kunye ne-bandage."

Nokuba yeyiphi indlela, kungafuneka ubeke umsebenzi onzima okwexeshana. Nakuphi na ukuzilolonga okufuna ukubamba ibar kunokwenzeka ukuba kulonyuse inxeba kwaye kulibazise ukuphilisa-ke kuya kufuneka uzibuze ukuba ngaba le sweat-sesh kufanelekile ukunciphisa ukusebenza kwakho kwiveki ezayo. Ngethamsanqa, kukho okuninzi kokuzilolonga (ukubaleka! Ukuqengqeleka! Ukubhukuda!) Ezingenazandla. (Jonga ngakumbi: Zama esi Sicwangciso sokuSebenza saNgaphakathi).

Kulungile, ukuba ndifumene i-blister?

I-blisters, njenge-calluses, ifom ngenxa ye-friction ephindaphindiweyo, ichaza uDkt Rolnik. Zisenokuba zincinci kakhulu okanye zibe nkulu njengomdiliya.

Ukuba kukho amadyunguza, uGqr. Wofford ucebisa ukuba kukhutshwe ulwelo ngenaliti evalwe iintsholongwane. "Ungabulala inaliti ngaphezulu kwelangatye okanye uthambise utywala, emva koko ugqobhoze iblister ngenqaku elibukhali." Uthi kungcono ukwenza le nto ngokwakho kunokuba uvumele iblister ukuba ivele ngokwendalo kuba, ukuba iyazimela, kunokwenzeka ukuba kubekho umothuko "kuphahla" lwe blister. “Ulusu oluphezu kwamadyunguza akufuneki luxotyulwe kuba, kwakhona, lusebenza njengebhandeji lokukhusela ulusu olungaphantsi,” utsho. Emva koko, phezulu nge-bandage yokukhusela okongeziweyo.

Usenako ukuzilolonga, kodwa ukuzilolonga okubandakanya imivalo yokutsalela phezulu kunye neentsimbi zentsimbi kunokwenzeka ukuba zisuse umaleko ongaphezulu kwaye ekugqibeleni kulibaziseke ukuphiliswa. Ke, ukuba unako, khetha imithambo engabubeki emngciphekweni uphahla lweblister (njengale ndlela yokuzivocavoca imilenze imfutshane okanye lo mgqibezeli).

Unokucinga ngokutyala imali kwiiglavu zokunyusa ubunzima ukunxiba amaxesha anje. "Ukubopha ngokufanelekileyo inxeba kwaye unxibe iigloves zokuphakamisa kunokunceda ukongeza amanqwanqwa okhuselo kulusu," utshilo uGqirha Wofford.

Ngaba ndifanele ndenze imali ekuphakamiseni iiglavu?

Ukuba ukuphakamisa iiglavu kunokunceda ukukhusela ulusu lwakho lokuphilisa, kuyaqondakala ukuba unokuzibuza ukuba kungcono ukunxiba iiglavu zokuphakamisa lonke ixesha. Kodwa oko kufana nokubuza, "ngaba ndiyakukhuphela iTinder?" - impendulo ixhomekeke ekubeni ungubani, ukhangela ntoni, kunye neemfuno zakho.

"Ukuphakamisa iiglavu kunokuba luncedo kakhulu ekuthinteleni ukwenziwa kweefowuni," utshilo uGqirha Aires. Iluncedo, enyanisweni, ukuba uyaphazamisa amandla omzimba wakho wokwenza ikhaka lokukhusela phakathi kwezandla zakho kunye ne-barbell.

Kungenxa yoko, ukuba ulungile xa unezandla ezirhabaxa, ucebisa ukuba ungazinxibi iiglavu. Ukuhamba ngeenyawo kuya kuvumela ulusu lwezandla zakho ukuba lube lukhuni, oluthi (xa lugcinwe) lunokuthi luthintele ekukrazuleni kwixesha elizayo, uyachaza.

Kodwa ukuba izandla ezi-silky ezigudileyo zibalulekile kuwe, qhubeka uzinxibe! Gcina nje engqondweni: "Ukuba uhamba neiglavu, kuya kufuneka uzinxibe ngalo lonke ixesha uphakamisa," utshilo uGqirha Aires. (Eyeleleneyo: Isixhobo sokusebenza esiphefumlayo sokukugcina upholile kwaye usomile)

Oo, kwaye ubahlambe rhoqo. Ngenxa yokuba izandla zakho zibila kwaye iintsimbi zinokuba mdaka, iiglavu zinokuba yindawo yokulahla ibhaktheriya kunye nokungcola, utshilo. Ick. Ukuba ungumnikazi okanye ucinga ngokuthenga iiglavu ezithile zokuphakamisa, jonga isikhokelo sethu kwiiGloves zoKuphakamisa eziGqwesileyo (Ngaphezulu, indlela yokuzihlamba ngokufanelekileyo).

Kuthekani ngokubamba, iintambo zokuphakamisa, okanye itshokhwe?

Ukubamba: Ngokungafaniyo neiglavu, zihlala zinxitywa kulolonke uqeqesho, ukubambelela (njengala maqela ukusukaI-Bear KompleX, Thenga, $40, amazon.com) zidla ngokunxitywa kuphela kwiintshukumo kwibar yokutsala. UGqr. Wofford ucebisa ukuba iimbaleki ze-CrossFit, i-gymnasts, kunye nabanye abalolongi abakwi-trall-up bar. okuninzi zama ngazo kuba zinokunceda ukunciphisa uxinezeleko kunye nokukhuhlana ezandleni zakho. Kodwa, njengokuphakamisa iiglavu, ukuzisebenzisa kakhulu kunokuthintela nayiphi na ifowuni ekuyileni konke konke.

Iintambo zokunyusa: Ukongeza kwizinto zokubamba, ukuba ungumntu ophakamisa amandla okanye ophakamisa iOlimpiki, ungazama iintambo zokuphakamisa (ezinje I-IronMind Sew-Easy Lifting Straps, Yithenge, $ 19, amazon.com). "Ezi zinokuba luncedo kakhulu ekukhuseleni izandla ngelixa zisenza iintlobo ezithile zokunyusa okunzima kuba zisasaza uxinzelelo kunye nobunzima kude nezandla zakho kunye namandla okubambelela nakwiingalo zakho kunye nezihlahla," utshilo uGqirha Wofford. Xa zisetyenziswe ngokufanelekileyo, zinokunciphisa kakhulu ukungqubuzana kunye nokuxutywa kwezandla kunye nokunceda ukukhusela ukukrazula kunye neenyembezi, utsho.

Kufuneka ubuze umqeqeshi wakho ukuba ukuphakamisa imitya kulungile kuwe, kodwa nabani na osebenza kwiintshukumo ezifana ne-Romanian deadlifts kunye ne-shoulder shrugs banokuzuza kwiindlela zokukhusela izandla zale mitya, utsho. Kuhle ukwazi. (Idibeneyo: Uyenza njani ngokufanelekileyo iRomanian Deadlift eneDumbbells)

Umtya: Ngenxa yokuba ukubila kwandisa ukukhuhlana, uGqr Aires uthi itshokhwe (zama a Ibhola yetshoki egcwaliswayo, Thenga, $9, amazon.com) yenye indlela efanelekileyo kwiiglavu kuba iyakufunxa ukubila, oko kuncipha ukukhuhlana. Kubalulekile ukuqaphela, nangona kunjalo, ukuba ukugcina izandla zakho zomile ngokusula umbilo kwitawuli efunxayo kunokusebenza ngokufanayo, utsho uGqr. Rolnik.

Umgca ongezantsi

Olunye ulwakhiwo lweefowuni zilungile kwaye ekugqibeleni zenzelwe ukukhusela izandla zakho-yiyo loo nto ungafuni kulahla iifowuni ezandleni zakho.

Oko kwathiwa, "ufuna ukubeka esweni izandla zakho ngeempawu zokucaphuka kwesikhumba okanye ububomvu kuba oku kudla ngokuba luphawu lokuqala lokulimala okulindileyo," utshilo uGqr. Rolnik. "Amandla oqeqesho alungile kuwe, ngenxa yoko awufuni ukwenza umonakalo omkhulu ezandleni zakho kangangokuba uphazamisane namandla akho okuqeqesha."

Owu, kunye ne-ICYWW, khange siye kumhla wesibini. Kodwa ndiyathanda ukucinga ukuba kungenxa yokuba sasingenayo ikhemistri, hayi kuba izandla zam zazikhangeleka ngathi yinyama enencasa.

Uphengululo lwe