Izinto ezingama-23 zokwazi malunga nokuqaqanjelwa kweMisipha ngokuBala kunye nokuCothiswa

Umxholo

• 1. Ayizizo zonke iintlungu zemisipha ezifanayo
• 2. Ukudakumba kwezihlunu okuvakalayo kuva ngexesha okanye kwangoko emva kokuzilolonga
• 3. Ngokulibaziseka kokuqala kokuqaqanjelwa sisihlunu, iimpawu zakho zivelise iiyure ezingama-24 ukuya kwezingama-72 emva kokuzilolonga
• 4. Ewe, ungafumana amava omabini
• 5. Nangona ii-NSAID zibonakala ngathi zizezokufumana uncedo, iziphumo zixubekile
• 6. Ukutya ukutya okuchasayo kunokuba luncedo ngakumbi
• 7. Ukuthatha izongezo ze-antioxidant, njenge-curcumin kunye ne-oyile yeentlanzi, kunokunceda
• 8. Ukuba ufuna ukuhamba ngendalo yonke, iprotein yobisi inokuba yeyona ibhetele kuwe
• 9. Kukwakho nobungqina obucebisa ukuba i-arnica yesihloko inokwenza iqhinga
• 10. Kuya kufuneka ukhethe unyango olushushu kwangoko emva kokuzilolonga
• 11. Ukuthatha ibhafu eshushu ye-Epsom kunokubonelela ngezibonelelo eziphindwe kabini
• 12. Emva kokufudumeza izinto, tshintshela kunyango olubandayo kwaye ugcine kulo de uchache
• 13. Unokuqengqeleka amagwebu
• 14. Okanye sebenzisa oku njengesingxengxezo sokuzinyanga kwi-massage
• 15. Ukunxiba ingubo yoxinzelelo kunokunceda ukukhusela iimpawu ekubeni mandundu
• Ukuzilolonga ngakumbi kunokunceda ukunciphisa ukudakumba
• 17. Asizizo zonke iindawo ezoluliweyo ezenziweyo ezilinganayo
• 18. Ukuba kufuneka wolule, yenze kwangaphambili kwaye unamathele kwiintshukumo ezinamandla
• 19. Phola ngezinto ezenziwayo ze-aerobic, njengokuhamba okanye ukubaleka
• 20. Khumbula: Ubuhlungu abuyiyo inkomba yokuba ulunge kangakanani
• 21. Ii-DOMS kufuneka zingabikho rhoqo njengoko ixesha lihamba
• 22. Ukuvuthwa, ifomu efanelekileyo, kunye nokusebenza kwengqondo kuyindlela kuphela yokuthintela ukuqaqamba kwexesha elizayo
• 23. Yiya kugqirha wakho ukuba iimpawu zakho ziphindaphindeka okanye zihlala ngaphezulu kweentsuku ezisi-7

1. Ayizizo zonke iintlungu zemisipha ezifanayo

Xa kuziwa kukuqaqamba kwemisipha, zimbini iintlobo:

• ukukhathazeka komzimba, okubizwa ngokuba kukukhathazeka komzimba ngokukhawuleza
• ukulibaziseka ukuqala kokukhathazeka kwemisipha (DOMS)

2. Ukudakumba kwezihlunu okuvakalayo kuva ngexesha okanye kwangoko emva kokuzilolonga

Oku kuhlala kuchazwa njengentlungu evuthayo. Kubangelwa kukwakhiwa kwe-asidi ye-lactic kwiimisipha. Olu hlobo lokuqaqanjelwa yimisipha lusombulula ngokukhawuleza.

3. Ngokulibaziseka kokuqala kokuqaqanjelwa sisihlunu, iimpawu zakho zivelise iiyure ezingama-24 ukuya kwezingama-72 emva kokuzilolonga

Le yintlungu kunye nokuqina oziva kusuku emva kokuzilolonga. Ivela kwiinyembezi ezincinci kwimisipha yakho yemisipha kunye nakwizihlunu ezijikelezayo ngexesha lokuzilolonga.

Oku kuhlala kwenzeka emva kokuba usebenzise izihlunu zakho ngendlela ezingasetyenziswanga ngayo, njengokuzilolonga okutsha okanye okunzulu.

4. Ewe, ungafumana amava omabini

Intetho ethi "akukho ntlungu, akukho nzuzo" inenyaniso kuyo. Ukunyuka kancinci kancinci kokuqina kokusebenza kwakho kunokunceda ukunciphisa ukukhathazeka kwemisipha.

Njengoko ungakhululekanga njengoko kunokuba njalo, sukuvumela ukuba iintlungu zikuhlise! Uyazikhathalela - okona uhlala uhleli kuyo, kokukhona kuya kuba lula.

5. Nangona ii-NSAID zibonakala ngathi zizezokufumana uncedo, iziphumo zixubekile

Ubuhlungu bemisipha buyaphucuka njengoko umzimba wakho uqhela ukuzilolonga. Ukuba ufuna ukuthatha into ekuncedeni ngentlungu, dlulisa amachiza anxamnye nokuvuvukala (i-NSAID).

Ngoba? Ewe, akucaci nokuba ii-NSAID zinazo naziphi na iimpembelelo kubuhlungu bemisipha, ngaphandle kokuchasana nokuvuvukala. Kwaye nokuba kuthathwe ngeedosi ezisezantsi, ii-NSAID zinokunyusa umngcipheko wokuphuma kwamathumbu esiswini, isifo sentliziyo kunye nokubetha.

Uphando olutsha lubonisa ukuba i-acetaminophen (iTylenol) ingaluncedo.

6. Ukutya ukutya okuchasayo kunokuba luncedo ngakumbi

Nangona uphando oluthe kratya luyafuneka, obunye ubungqina bucebisa ukuba unokufumana ukukhululeka kubuhlungu besisipha ngokutya ukutya okune-antioxidant.

Ivatala, umzekelo, ityebile kwi-amino acid ebizwa ngokuba yi-L-citrulline. Izifundo ezenziwe ngo-2013 nango-2017 zicebisa ukuba le amino acid inganciphisa ukubuyisela kwentliziyo kunye nokuqaqanjelwa yimisipha.

Okunye ukutya okuchasayo okubonise isithembiso ekunyangeni ukuqaqamba kwemisipha zezi:

• ijusi yetsheri
• ipanapula
• ijinja

7. Ukuthatha izongezo ze-antioxidant, njenge-curcumin kunye ne-oyile yeentlanzi, kunokunceda

ICurcumin sisixhobo esifumaneka kwi-turmeric. Iphezulu kwii-antioxidants kwaye inefuthe elinamandla lokuchasana nokudumba, kungoko kungamangalisi ukuba kubonisiwe ukunciphisa iintlungu zokulibaziseka kokuqalisa kokuqaqanjelwa yimisipha kunye nokukhawulezisa ukubuyisela emva kokuzilolonga.

Ioyile yeentlanzi kunye nezinye i-omega-3 fatty acids zinokuthi.

8. Ukuba ufuna ukuhamba ngendalo yonke, iprotein yobisi inokuba yeyona ibhetele kuwe

Olunye uphononongo lwe-2017 lufumanise ukuba ukongezwa kweprotein yobisi kunokunceda ukukhathazeka kwemisipha kunye namandla ekwenziweni kwemithambo-luvo.

Ubisi lweproteyini yobisi yimveliso yobisi egxile ngaphakathi eneprotein yobisi engama-40 ukuya kuma-90 epesenti. Isetyenziswa ekutyeni okuneeprotini kunye neziselo, kodwa inokuthengwa kwifom yomgubo kubathengisi bokutya.

9. Kukwakho nobungqina obucebisa ukuba i-arnica yesihloko inokwenza iqhinga

UArnica usetyenziswe njengesixhobo sendalo sokunyameka kwezihlunu kangangeminyaka. Ivela kwintyatyambo UArnica montana, efumaneka kwiintaba zaseSiberia naseYurophu.

Nangona uphando olongezelelweyo lufunekayo, olunye uphando luka-2013 lufumene ukuba ii-creams kunye namafutha aqukethe i-arnica ngokufanelekileyo iyanciphisa intlungu kunye nokuvuvukala okubangelwa yi-eccentric exercise.

10. Kuya kufuneka ukhethe unyango olushushu kwangoko emva kokuzilolonga

Ukufaka isicelo sobushushu kwangoko emva kokuzilolonga kunokunciphisa ukuqala kokuqaqanjelwa yimisipha. Omnye wafumanisa ukuba ngelixa bobabini bomile kwaye bushushu ubushushu banceda ngeentlungu, ubushushu obumanzi baboniswa ukuba bunikezela nangakumbi ukunciphisa iintlungu.

Iindlela ezigqwesileyo zokonwabela unyango olushushu olufumileyo emva kokuzivocavoca kubandakanya:

• iitawuli ezifumileyo ezishushu
• iipakethe zokufudumeza ezimanzi
• ibhafu efudumeleyo

11. Ukuthatha ibhafu eshushu ye-Epsom kunokubonelela ngezibonelelo eziphindwe kabini

Ukuntywila kwiityuwa ze-Epsom kunxulunyaniswe nokunciphisa iintlungu zemisipha kunye nokudumba. Ubushushu obumanzi obufumanayo ngokuhlala kwindawo yokuhlambela eshushu yibhonasi eyongeziweyo.

12. Emva kokufudumeza izinto, tshintshela kunyango olubandayo kwaye ugcine kulo de uchache

Unyango olubandayo kuthiwa luyayiphelisa intlungu yezihlunu kunye namalungu ngokunciphisa ukudumba kunye nomsebenzi we-nerve. Unokufaka ingqele usebenzisa ipakethi yomkhenkce okanye ibhegi yemifuno efriziwe, kodwa ukuntywila kwindawo yokuhlambela ebandayo kunokuba luncedo ngakumbi. (Khumbula nje, ungaze usebenzise iqhwa ngqo kulusu!)

13. Unokuqengqeleka amagwebu

Ukuqengqeleka amagwebu ngokusisiseko luhlobo lokuziphulula. Uphando lufumene ukuba ukuqengqeleka kwegwebu kunokunciphisa ukubambezeleka kokuqaqanjelwa kwemisipha. Inokukunceda ukukhathala kwemisipha kunye nokuguquguquka.

Izitayile ezinamagwebu zinokuthengwa naphina xa uthenga izixhobo zokwenza umthambo.

Ukujija amagwebu, ubeka iroli phantsi phantsi kwesihlunu esibuhlungu kwaye uthe chu umzimba wakho phezu kwawo. Unokukhangela kwi-intanethi kwiividiyo ngendlela yokuqhobosha amagwebu kumaqela ahlukeneyo emisipha.

14. Okanye sebenzisa oku njengesingxengxezo sokuzinyanga kwi-massage

Ayisiyiyo kuphela imithambo yokuphumla, ukuphulula kufunyenwe ukunciphisa i-DOMS kunye nokuphucula ukusebenza kwemisipha. Iziphumo zophononongo olunye lwango-2017 zibonisa ukuba ukuphulula umzimba kusebenza kakhulu xa kusenziwa iiyure ezingama-48 emva kokuzilolonga.

15. Ukunxiba ingubo yoxinzelelo kunokunceda ukukhusela iimpawu ekubeni mandundu

Ukunxiba ingubo yoxinzelelo kwiiyure ezingama-24 emva kokuzilolonga kunokunciphisa i-DOMS kunye nokukhawulezisa ukubuyisa ukusebenza kwemisipha. Iingubo zoxinzelelo zibambe izihlunu endaweni yazo kwaye zonyuse ukuhamba kwegazi ukuze kufumaneke ngokukhawuleza.

Unokufumana iimpahla zoxinzelelo kumaqela amaninzi emisipha. Iindidi zeengubo zokucinezelwa zibandakanya imikhono, iikawusi kunye neeleggings.

Ukuzilolonga ngakumbi kunokunceda ukunciphisa ukudakumba

Sukuvumela ukuba buhlungu kwemisipha kukuyekise ukwenza umthambo. Ubuhlungu bemisipha yinkqubo yendalo enceda umzimba wakho ukuba uqhelane nokwenza umthambo. Nje ukuba wenze obu buhlungu, ngekhe iphinde yenzeke ngaphandle kokuba wonyusa ubungqongqo.

Ukuba iintlungu ziqatha, sebenzisa umzimba ngamandla asezantsi okanye tshintshela kwelinye iqela lemisipha usuku okanye ezimbini.

17. Asizizo zonke iindawo ezoluliweyo ezenziweyo ezilinganayo

Sivame ukuva ukuba ukuzolula ngaphambi nasemva kokuzivocavoca kunokunceda ukukhusela ukulimala kunye nentlungu, kodwa uphando lubonisa ngenye indlela.

Olunye uphononongo luka-2011 lufumanise ukuba ukolula akunampembelelo kubuhlungu besisipha emva kokuzilolonga.

18. Ukuba kufuneka wolule, yenze kwangaphambili kwaye unamathele kwiintshukumo ezinamandla

Uphononongo luka-2012 lufumanise ukuba ii-static stretches zinokuthintela ukusebenza kwemisipha. Ukolula okungatshintshiyo kubandakanya ukolula umsipha ukuya kwindawo yokungakhululeki okuncinci kwaye uyibambe kangangexesha elithile.

Endaweni yoko, khetha ukolula okunamandla apho uhambisa khona izihlunu kunye namalungu. Ukuhamba kwamaphunga kunye neengalo zengalo ziindawo ezintle zokuqala.

Ukolula ngamandla kulungisa umzimba wakho ngokwandisa izinga lokubetha kwentliziyo yakho, ukuphucula ukuhamba kwegazi, kunye nokwenza ngcono ubhetyebhetye bakho.

19. Phola ngezinto ezenziwayo ze-aerobic, njengokuhamba okanye ukubaleka

Ukuphola emva kokuzilolonga kunceda ukuphefumla kwakho kunye nenqanaba lentliziyo kubuyela esiqhelweni.

Inokukunceda ukususa nayiphi na i-asidi ye-lactic eyakhelweyo ngexesha lokuzilolonga kwakho, okunokuphucula ukuqala kokuqaqamba kwemisipha. Phola ngokuhamba okanye ukhwele ibhayisekile emileyo imizuzu emi-5 okanye eli-10.

20. Khumbula: Ubuhlungu abuyiyo inkomba yokuba ulunge kangakanani

Ukukhathazeka kwemisipha kwenzeka kubaqalayo kwaye Iimbaleki ezimiselweyo. Yimpendulo yendalo eguqukayo kwimisebenzi emitsha okanye ukwanda kokuqina okanye ixesha.

21. Ii-DOMS kufuneka zingabikho rhoqo njengoko ixesha lihamba

Usenokuziva utshile kukuqaqamba kwemisipha evela ekuzilolongeni, kodwa i-DOMS iya kuphucula njengoko ixesha liqhubeka kwaye umzimba wakho uziqhelanisa nomsebenzi wakho.

22. Ukuvuthwa, ifomu efanelekileyo, kunye nokusebenza kwengqondo kuyindlela kuphela yokuthintela ukuqaqamba kwexesha elizayo

Ukukhumbula umzimba wakho kunye nokuzilolonga yeyona ndlela ingcono yokuthintela ukukhathazeka kwixesha elizayo kwaye ufumane olona hlobo lokuzilolonga.

Lungiselela umzimba wakho umthambo ngokufumana ukufudumeza okwaneleyo kwaye uphole qho. Funda ifom efanelekileyo kwaye unamathele kwisiqhelo esonyuka kancinci kubunzulu kunye nexesha lokunciphisa ukukhathazeka kunye nokunciphisa umngcipheko wokulimala.

Amanani aphakathi e-caffeine anokunciphisa iintlungu zakho zasemva kokuzilolonga phantsi malunga neepesenti ezingama-50, ke yiya phambili kwaye ube nekomityi yekofu ngaphambi kokuba usebenze. Khawukhumbule ukukhupha amanzi emva koko. Ukuhlala i-hydrated kunokunceda ukunciphisa ukukhathazeka kwemisipha.

23. Yiya kugqirha wakho ukuba iimpawu zakho ziphindaphindeka okanye zihlala ngaphezulu kweentsuku ezisi-7

Ii-DOMS zihlala azidingi nyango kwaye kufuneka zisombulule ngaphakathi kweentsuku ezimbalwa. Nangona kunjalo, kuya kufuneka ubone ugqirha wakho ukuba iintlungu zakho zihlala ngaphezulu kweveki okanye zihlala zibuya, okanye ukuba ufumana ubuthathaka obukhulu, isiyezi, okanye unengxaki yokuphefumla.