Kwenziwe ntoni ukulwa nokudinwa kwezihlunu

Umxholo

• Yintoni ukudinwa kwezihlunu kwaye kutheni kusenzeka nje
• Iingcebiso ezi-7 zokulwa nokudinwa kwezihlunu
• Yintoni yokutya ukulwa nokudinwa kwezihlunu

Ukulwa nokudinwa kwezihlunu, kanye emva koqeqesho, into onokuyenza kukusebenzisa ithuba leepropathi ze amanzi omkhenkce kwaye uthathe ishawa ebandayo, uhlale ebhafini okanye echibini elinamanzi abandayo okanye ungene elwandle, uhlale apho ubuncinci imizuzu engama-20. Iqondo lobushushu elibandayo liyakunciphisa ubukhulu bemithambo yegazi kwaye lilwe nokudumba, kuthanda ukubuya kwe-venous, ngaloo ndlela kuphuculwe ukusikwa kwemisipha kunye nokudinwa.

Kodwa ukuba uqeqeshiwe ngaphezulu kweeyure ezingama-24 ezidlulileyo, unokukhetha ukunyanzelwa okushushu kwindawo yeentlungu, uthathe ibhafu yamanzi ashushu kwaye uhlaziye izihlunu zakho, umzekelo. Ukongeza, kubalulekile ukwamkela amanyathelo athile okhuseleko, njengokufudumala ngaphambi koqeqesho kunye nokuphumla okungenani usuku olu-1 phakathi kweseshoni yoqeqesho nganye ukuze umzimba nezihlunu zibe nexesha lokuphola.

Jonga eminye imizekelo echaza xa kungcono ukusebenzisa umkhenkce okanye amanzi ashushu kule vidiyo:

Yintoni ukudinwa kwezihlunu kwaye kutheni kusenzeka nje

Ukudinwa kwezihlunu kubonakaliswa kukudinwa yimisipha emva komzamo omkhulu womzimba, ngakumbi ngaphandle kokuhamba notitshala kwindawo yokuzivocavoca okanye xa kungekho kuphumla ngokwaneleyo emva kokuzilolonga. Ukongeza, ukunqongophala kwee-carbohydrate ngaphambi koqeqesho kunokubangela ukudinwa kwemisipha, njengoko isihlunu singenamandla aneleyo ngexesha lokuzilolonga komzimba, sithintela umntu kuqeqesho ngokufanelekileyo.

Ukudinwa kwezihlunu emva koqeqesho kuyinto eqhelekileyo kwaye kuthetha ukuba umzimba uziqhelanisa nokuzilolonga. Nangona kunjalo, ukudinwa kwemisipha kunokukhokelela kumonakalo wemisipha xa umgudu womzimba unamandla kangangokuba ubangela, umzekelo, ukonakala kwemisipha.

Iingcebiso ezi-7 zokulwa nokudinwa kwezihlunu

Emva kokuzilolonga, kuyinto eqhelekileyo ukuziva ukudinwa kwezihlunu, njengoko isihlunu sidinwa ngumzamo owenziwe ngexesha lokuzilolonga. Ukuthomalalisa iintlungu zemisipha ezinokubonakala emva kweeyure ezingama-24 okanye ezingama-48 emva koqeqesho, unga:

1. Sebenzisa ibhegi ye-thermal ukwenza i-compress eshushu: ibangela ukuba imithambo yegazi yande, inyuse ukuhamba kwegazi kulo mmandla kunye nezihlunu ezihlaziyayo, ukunciphisa iintlungu;
2. Thatha ishawa eshushu: ubushushu buyanceda ukukhulula izihlunu, ukunciphisa iintlungu zemisipha;
3. Fumana i-massage ngeoyile okanye ngesitshizi, njengeGelol okanye iSalonpas Gel: i-massage ikhuthaza ukuphumla kwezihlunu kwaye, ngenxa yoko, ukukhululeka kwentlungu yomzimba. Amafutha athambisa iintlungu kunye nokuchasana nokudumba, ukunciphisa iintlungu kwaye, ngenxa yokuba ene-menthol, ibangela imvakalelo yokutsha kunye nokukhululeka;
4. Phumla usuku olu-1 phakathi kokuzilolonga ngalunye: kunceda izihlunu kunye nomzimba ukuba uphinde uchache kuqeqesho;
5. Soloko usenza imithambo yokuzifudumeza ekuqaleni koqeqesho: imithambo efudumeleyo ilungiselela izihlunu uqeqesho, ukunciphisa umngcipheko wokulimala kwezihlunu;
6. Soloko usolula ukuphela koqeqesho: Ukolula kunceda ukunciphisa iintlungu emva koqeqesho kunye nokukhawulezisa ukubuyiswa kwemisipha. Unokukhetha kwakhona ukuziphulula ngokwakho ngeRoam Roller. Nantsi indlela yokusebenzisa lo mqulu ukuze uzuze.
7. Enye indlela yokuzivocavoca kwintsebenzo nganye: umzekelo, ukuba ukuzilolonga namhlanje kubandakanya kuphela ukuzilolongela ingalo, ukuzilolonga okulandelayo kufuneka kubandakanye imithambo yomlenze. Oku kuvumela ukubuyiswa kwemisipha, kuthanda ukukhula kwemisipha kwaye kuthintele umngcipheko wokulimala.

Ukongeza kwezi zithintelo, kubalulekile ukuba umthambo ukhokelwe ngutitshala kwindawo yokuzivocavoca ukuze i-hypertrophy yemisipha yenzeke kwixesha elifutshane.

Yintoni yokutya ukulwa nokudinwa kwezihlunu

Ukutya kubalulekile ngaphambi nasemva koqeqesho kuba ngaphambi koqeqesho kunika amandla afunekayo kwimisipha yomthambo kwaye nasemva koqeqesho kuyanceda ekubuyiseni izihlunu kunye nokukhula kwezihlunu.

Phambi koqeqesho

Yondla iicarbohydrate, ezinje ngejusi kuso nasiphi na isiqhamo okanye ivithamini enobisi lwesoya okanye irayisi, imizuzu engama-20 ukuya kwengama-30 phambi koqeqesho, ukubonelela amandla kwezihlunu.

Emva koqeqesho

Yitya iprotheyini, efana neyogathi, isonka kunye netshizi okanye isaladi yetyhuna, umzekelo, ukuya kuthi ga kwimizuzu engama-30 emva koqeqesho, ukunceda ukubuyisela izihlunu kunye nokukhula.

Kubalulekile ukusela amanzi ngexesha loqeqesho ukubuyisela inani lamanzi alahlekileyo ngexesha loqeqesho kunye nokuphucula ukusikwa kwemisipha, ukuthintela inkampu. Funda ngakumbi malunga nokutya okusempilweni ukwenza imisebenzi yomzimba.