Izibonelelo ze-Ice Bath: Oko Kuthethwa nguPhando

Umxholo

• Uphando lwangoku malunga neebhafu zokuhlamba
• Imida yokufunda
• Izibonelelo ezi-5 ezinokubakho zokuhlamba umkhenkce
• 1. Ukunciphisa izihlunu ezibuhlungu kunye nokuqaqanjelwa
• 2. Inceda inkqubo yakho yemithambo-luvo
• 3. Inciphisa impendulo yokuvuvukala
• 4. Ukunciphisa umphumo wobushushu kunye nomswakama
• 5. Uqeqesha i-vagus nerve yakho
• Iziphumo ebezingalindelekanga kunye nemingcipheko yokuhlambela umkhenkce
• Iingcebiso ngokuhlamba umkhenkce
• Ubushushu bokuhlamba umkhenkce
• Ixesha lokuhlamba i-ice
• Ukuvezwa komzimba
• Ukusetyenziswa ekhaya
• Ixesha lokuhlamba
• Ukuphendula kwabazingeli / Ukuphendula kukaLewis
• ICryotherapy
• Ukusetyenziswa kwexesha elifutshane
• Umgca wezantsi

Akuqhelekanga ukubona iimbaleki, abathandi bokomelela komzimba, kunye namagorha eeveki angena kwibhafu yomkhenkce emva kokuzilolonga.

Ikwabizwa ngokuba kukuntywiliselwa kwamanzi abandayo (CWI) okanye i-cryotherapy, isenzo sokuthatha idiphu eyi-10 ukuya kwe-15 kumanzi abandayo kakhulu (50-59 ° F) emva kweseshoni yomthambo okanye ukhuphiswano kukholelwa ukuba luyanceda ukunciphisa iintlungu zemisipha kunye nokukhathazeka.

Uphando lwangoku malunga neebhafu zokuhlamba

Ukuziqhelanisa nokusebenzisa ibhafu yeqhwa ukukhulula izihlunu ezibuhlungu kubuyela umva kumashumi eminyaka. Kodwa umntu unokuphosa isikrweqe kule nkolelo.

Uphononongo lwakutsha nje lubonisa ukuba izimvo zangaphambili malunga neenzuzo zokuhlambela umkhenkce kwiimbaleki zinesiphene, kwaye akukho sibonelelo kwimisipha ebuhlungu.

Ngelixa uphononongo luthi ukubuyiswa okusebenzayo-njengemizuzu eli-10 yokuziqhelanisa nokuzilolonga kwibhayisikile emileyo-kulungile ukululama njengeCWI, iingcali ebaleni zisakholelwa ekusebenziseni ibhafu yeqhwa.

Ugqr. A. Brion Gardner, ugqirha wamathambo kunye ne-The Centers for Advanced Orthopedics, uthi kusekho izibonelelo zokuhlamba umkhenkce.

Uthi: "Uphononongo alubonisi iipesenti ezili-100 ukuba akukho zibonelelo zokuhlamba i-ice," utsho. "Icebisa ukuba izibonelelo ezazikholelwa ngaphambili zokufumana ngokukhawuleza, ukunciphisa ukonakala kwemisipha kunye nezicubu, kunye nokusebenza okuphuculweyo akuyonyani kwaphela."

Kwaye uGqirha Thanu Jey, umlawuli weklinikhi kwiYorkville Sports Medicine Clinic, uyavuma.

"Kuya kuhlala kukho uphando oluza kuxhasa omabini amacala ale ngxoxo," utshilo. "Nangona uninzi lophando lungangqinelani, ndihambisana nolawulo lwangoku lweembaleki eziqeqeshiweyo ezihlala zisebenzisa indawo yokuhlamba umkhenkce."

Imida yokufunda

Inye into ebalulekileyo ekufuneka uyiqaphele kolu phononongo bubungakanani besampulu kunye nobudala.

Olu phononongo lwalunabafana abasithoba abaphakathi kweminyaka ye-19 kunye ne-24 ababesenza uqeqesho lokumelana neentsuku ezimbini ukuya kwezintathu ngeveki. Olunye uphando kunye nezifundo ezikhulu ziyafuneka ukuze kuxoxwe ngezibonelelo zokuqubha komkhenkce.

Izibonelelo ezi-5 ezinokubakho zokuhlamba umkhenkce

Ukuba ucinga ukuzama ukubhukuda komkhenkce, usenokuzibuza ukuba ziziphi izibonelelo ezinokubakho, kwaye ukuba kufanelekile ukubeka umzimba wakho kubanda kakhulu.

Iindaba ezimnandi zikhona ezinye izibonelelo ezinokubakho zokusebenzisa i-ice bath, ngakumbi kubantu abasebenza ngaphandle okanye kukhuphiswano lweembaleki.

1. Ukunciphisa izihlunu ezibuhlungu kunye nokuqaqanjelwa

NgokukaGardner, esona sibonelelo sikhulu sokuhlamba umkhenkce, ngokunokwenzeka, kukuba zenza umzimba uzive ulungile.

"Emva kokuzilolonga kakhulu, ukuntywiliswa okubandayo kunokuba sisiqabu kwizilonda ezibuhlungu, ezivuthayo," uyacacisa.

2. Inceda inkqubo yakho yemithambo-luvo

UGardner uthi ukuhlamba umkhenkce kunokunceda inkqubo yakho yeemvakalelo ngokunceda ekulaleni, kwaye ngenxa yoko, kukwenza uzive ungcono ekubeni ungadinwanga kangako.

Kwaye, uthi inokunceda ukuphucula ixesha lokuphendula kunye nokuqhushumba ekusebenzeni okuzayo.

3. Inciphisa impendulo yokuvuvukala

Ithiyori, utshilo uJee, kukuba ukunciphisa amaqondo obushushu endawo emva kokuzilolonga kunceda ukunciphisa umda wokuphendula, ukunciphisa inani lokudumba kunye nokukunceda ukuba ubuye ngokukhawuleza.

4. Ukunciphisa umphumo wobushushu kunye nomswakama

Ukuhlamba ibhafu yomkhenkce kunokunciphisa ubushushu kunye nokufuma.

"Ukuhlamba umkhenkce ngaphambi komdyarho omde kwiimeko apho kukho ukunyuka kweqondo lobushushu okanye ukufuma kunokwehlisa ubushushu bomzimba obuphakathi izidanga ezimbalwa ezinokukhokelela ekuphuculeni ukusebenza," ucacisa uGardner.

5. Uqeqesha i-vagus nerve yakho

Esinye sezibonelelo zokuhlambela umkhenkce sithi amandla aqinisekisiweyo kunye nemeko yobuchwephesha i-Aurimas Juodka, CSCS, CPT, iyakwazi ukuqeqesha i-vagus nerve yakho.

"I-vagus nerve inxulunyaniswa nenkqubo ye-parasympathetic system, kwaye ukuyiqeqesha kunokukunceda ujongane neemeko zoxinzelelo ngokwaneleyo," ucacisa.

Iziphumo ebezingalindelekanga kunye nemingcipheko yokuhlambela umkhenkce

Iziphumo ebezona zibonakala kakhulu kwindawo yokuhlamba umkhenkce kukuziva ubanda kakhulu xa untywilisela umzimba wakho emanzini abandayo. Kodwa ngaphaya kwale mpembelelo yecala, kukho ezinye iingozi zokuqwalasela.

"Umngcipheko ophambili webhafu yokuhlambela usebenza kubantu abanesifo sentliziyo esele benaso okanye uxinzelelo lwegazi," ucacisa uGardner.

"Ukwehla kobushushu obuphambili kunye nokuntywiliselwa kumkhenkce kuthintela imithambo yegazi kunye nokucothisa ukuhamba kwegazi emzimbeni," utshilo. Oku kunokuba yingozi ukuba unciphise ukuhamba kwegazi, athi uGardner akubeke emngciphekweni wokubanjwa kwentliziyo okanye ukubetha.

Omnye umngcipheko onokuthi wenzeke yi-hypothermia, ngakumbi ukuba ungene emanzini ebhafu ixesha elide.

Abantu abanohlobo 1 kunye nohlobo 2 lweswekile kufuneka balumke namanzi okuhlamba umkhenkce kuba bobabini banciphisile amandla okugcina ubushushu obuphambili ngexesha lotshintsho lobushushu.

Iingcebiso ngokuhlamba umkhenkce

Ukuba ulungele ukuthatha i-plunge, kukho izinto ezimbalwa omele wazi ngaphambi kokufaka umzimba wakho kwiqhwa.

Ubushushu bokuhlamba umkhenkce

Iqondo lobushushu lokuhlamba umkhenkce, utsho uGardner, kufuneka libe malunga ne-10-15 ° Celsius okanye i-50-59 ° Fahrenheit.

Ixesha lokuhlamba i-ice

Ukuchitha ixesha elininzi kwindawo yokuhlambela umkhenkce kunokuba neziphumo ezibi. Kungenxa yoko le nto kufuneka ulinciphise ixesha lakho lingadluli kwimizuzu eli-10 ukuya kweli-15.

Ukuvezwa komzimba

UGardner uthi kuyacetyiswa ngokubanzi ukuntywilisela umzimba wakho wonke kwindawo yokuhlamba umkhenkce ukuze ufumane eyona mpembelelo intle yokuxinana kwenqanawa yegazi.

Nangona kunjalo, ukuqala ngaphandle, unokufuna ukuqala ukuveza iinyawo zakho kunye nemilenze esezantsi. Njengoko ukhululeka, ungaya esifubeni sakho.

Ukusetyenziswa ekhaya

Ukuba uthatha isigqibo sokuhlamba i-ice ekhaya, uGardner uthi sebenzisa ithemometha ukukunceda ufezekise ubushushu obufanelekileyo xa ulinganisa umkhenkce kumxube wamanzi.

Ukuba amaqondo obushushu aphezulu kakhulu (ngaphezulu kwe-15 ° C okanye i-59 ° F), yongeza amanzi ashushu. Kwaye ukuba iphantsi kakhulu, ngokuthe ngcembe yongeza umkhenkce de ufikelele kubushushu obufunekayo.

Ixesha lokuhlamba

"Ngokukhawuleza ungene kwindawo yokuhlambela emkhenkceni emva kokuzivocavoca okanye ukhuphiswano, imiphumo ifanele ibe ngcono," kusho uGardner.

Ukuba ulinda iyure emva kokuzilolonga, uthi ezinye zeenkqubo zokuphilisa kunye nokuvuvukala sele ziqalisile okanye sele zigqibile.

Ukuphendula kwabazingeli / Ukuphendula kukaLewis

Enye indlela yokufumana izibonelelo zomkhenkce kwimisipha ebuhlungu kukusebenzisa indlela yeHunters Reaction / Lewis Reaction ngokulandela ifomathi ye-10-10-10.

"Ndicebisa ukuba icing kangangemizuzu eli-10 (hayi ngqo kulusu olungenanto), kulandele ukususa umkhenkce kangangemizuzu eli-10, emva koko kulandele eminye imizuzu eli-10 yokuqubha-oku kuvumela imizuzu engama-20 yenkqubo esebenzayo yokuthambisa umzimba," ucacisa uJey .

ICryotherapy

Abanye abantu bakhetha amagumbi e-cryotherapy asemzimbeni opheleleyo, olunyango olubandayo olusisiseko kwiofisi. Ezi seshini azibizi kwaye zinokuqhuba naphina ukusuka kwi- $ 45 ukuya kwi- $ 100 kwiseshoni nganye.

Ukusetyenziswa kwexesha elifutshane

Xa kuziwa malunga nokuba kufuneka uthathe ibhafu yokuhlamba kangaphi, uphando lilinganiselwe. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ezinye iingcali zithi ii-couts ezinzima ze-CWI zokulungiselela ukubuyisela ngokukhawuleza kulungile, kodwa ukusetyenziswa okungapheliyo kwe-CWI kufuneka kuthintelwe.

Umgca wezantsi

Uphando oluthandabuzayo ngezibonelelo zokuqubha komkhenkce lilinganiselwe. Iingcali ezininzi zisabona ixabiso ekusebenziseni i-CWI emva kokuzilolonga kunye nokuzivocavoca umzimba kunye neembaleki.

Ukuba ukhetha ukusebenzisa i-ice baths njengendlela yokubuyisela emva komnyhadala wezemidlalo okanye iseshoni yoqeqesho olunzulu, qiniseka ukulandela izikhokelo ezicetyiswayo, ngakumbi ixesha kunye neqondo lobushushu.