Oko Ufanele Ukwazi Ngokusebenza Ngaphandle Xa Sore

Umxholo

• Ziziphi iinzuzo?
• Ukulimala kwemisipha kunye nokukhula kwezihlunu
• Ziziphi iingozi?
• Ukulimala ngokuchasene nobukrakra
• Iingcebiso zokuthintela ukukhathazeka
• Ukuthatha

Ushwankathelo

Ukuba izihlunu zakho zibuhlungu, unokuzibuza ukuba kufuneka uqhubeke nokusebenza kwakho okanye uphumle. Ngamanye amaxesha, ukuzilolonga okusebenzayo njengokuzolula kunye nokuhamba kunokuba luncedo kwimisipha ebuhlungu. Kodwa isigqibo sokuqhubeka sixhomekeke kubukrakra bentlungu kunye neempawu ohlangabezana nazo.

Funda ukuze ufunde ngakumbi malunga nokuba kulungile ukusebenza ngaphandle kwesifo, kwaye xa kufuneka uphumle kwaye uphinde uchache.

Ziziphi iinzuzo?

Ukuba uqaqanjelwa kancinane, ukubuyiswa "okusebenzayo" kunokuba luncedo. Kungaziva kulungile uku:

• wolule izihlunu ezibuhlungu
• yenza umthambo wokumelana nokukhanya, njengokuzilolonga okungundoqo
• yenza i-cardio ephantsi, njengokuhamba okanye ukuqubha

Unokugxila kumaqela emisipha ongakhange usebenze ngaphambili. Umzekelo, yongeza kwi-workout yesisindo somhla emva kokusebenza.

Ukongeza kokuziva ulungile, ukuzilolongela ukukhanya kunokubonelela ngezinye izibonelelo zempilo. Ukuhamba, okanye uluhlu olupheleleyo, ukuzivocavoca njengokuhamba okanye ukuhamba ngebhayisikile ngokulula kukhokelela ekumpomeni kwegazi okungakumbi ngezihlunu. Olu konyuka kokuhamba kwegazi kunokukunceda ukuba uphinde uchache ngokukhawuleza. Oko kukuthi, okoko nje ungagcwalisi okanye ucelomngeni izihlunu ngakumbi.

Ukuzilolonga kwakhona kunokubonelela ngezibonelelo ezifanayo njengokufumana umyalezo. Omnye uthelekisa ukukhathazeka kwiqela labathathi-nxaxheba kwiiyure ezingama-48 emva kokuba benze imithambo ephezulu ye-trapezius.

Abanye abathathi-nxaxheba bafumana umyalezo we-10 wemizuzu emva kokuzilolonga. Abanye benza umthambo ngebhanti elichasayo. Abaphandi bagqiba kwelokuba zombini ukubuyisa kwakusebenza ngokulinganayo ngokunceda okwethutyana ukulibaziseka kokuqaqamba kwemisipha (DOMS), kodwa kufuneka uphando olongezelelekileyo.

Ukulimala kwemisipha kunye nokukhula kwezihlunu

Iinyembezi ezincinci kwimicu, okanye ukonakala kwizihlunu zemisipha, kunokubangela i-DOMS emva kokuzilolonga. Ukuzama uhlobo olutsha lokuzivocavoca okanye ukwandisa ukunyusa kunokunyusa ukuba unzima kangakanani kwiintsuku emva kokuzivocavoca.

Ngexesha elide, nangona kunjalo, izihlunu zakho ziyomelela kulomthambo. Abayi kuqhekeza okanye ukukrazula ngokulula.

Ukuphendula iinyembezi ezincinci, umzimba uya kusebenzisa iiseli zesathelayithi ukulungisa iinyembezi kunye nokuzakha ngaphezulu kwexesha. Oku kukhusela kumonakalo wexesha elizayo kwaye kukhokelela ekukhuleni kwemisipha.

Kubalulekile ukufumana iprotheni eyaneleyo ekutyeni kwakho kwaye uvumele izihlunu zakho ukuba ziphumle ukuze le nkqubo yenzeke.

Ziziphi iingozi?

Ukuzivocavoca ngobulali kunokuba luncedo. Kodwa ukugqwesa ngaphezulu kunokuba yingozi kwaye kuyingozi kwimpilo yakho.

Ukuba ufumana ezi mpawu zilandelayo, kubalulekile ukuba uthathe ikhefu ekuzilolongeni kwaye uvumele umzimba wakho uphumle. Yazisa ugqirha wakho malunga nokunye oku kulandelayo:

• ukonyusa izinga lokuphumla kwentliziyo
• ukudakumba okanye utshintsho kwiimvakalelo
• ukwanda kwenani lomkhuhlane okanye esinye isifo
• ukwenzakala okugqithisileyo
• intlungu yesihlunu okanye edibeneyo
• ukudinwa okungapheliyo
• ukuphuthelwa
• ukunciphisa ukutya
• ukwanda kokusebenza kweembaleki okanye ukuphucula kancinci, nasemva kokuphumla

Ukulimala ngokuchasene nobukrakra

Ukuba buhlungu kunokuziva kungonwabanga, kodwa akufuneki kube buhlungu kakhulu. Ukungahambi kakuhle kuhlala kunciphisa iiyure ezingama-48 ukuya kuma-72 kamva.

Iimpawu zokulimala kwezemidlalo zingabandakanya:

• iintlungu ezibukhali
• Ukuziva ungonwabanga okanye ubenocaphucaphu
• intlungu engayi kuhamba
• ukudumba
• ukurhawuzelela okanye ukuba ndindisholo
• iindawo ezinamanqaku amnyama okanye aluhlaza
• ukuphulukana nomsebenzi kwindawo eyenzakeleyo

Ukuba ufumana ezi mpawu, bona ugqirha wakho. Banokucebisa ngonyango lwasekhaya njengeqhwa okanye amayeza. Ukulimala okungakumbi, ugqirha wakho unokusebenzisa i-X-ray ukubanceda ukuba bahlele olunye unyango.

Iingcebiso zokuthintela ukukhathazeka

Ukuthintela i-DOMS, phola phantsi emva kokuzivocavoca. Ngokungafaniyo nokufudumala, ngexesha lokuphola ngokuthe chu uzisa ukubetha kwentliziyo yakho kwaye uhlengahlengise umzimba wakho kwimeko yokuphumla.

Qala ngokuhamba kakuhle okanye ukujikeleza ngokulula kwibhayisikile emileyo kangangemizuzu emi-5 ukuya kweli-10. Ukolula imizuzu emi-5 ukuya kweli-10 elandelayo kunokunceda ukucoca i-lactic acid emzimbeni. I-Lactic acid iyakha xa usenza umthambo kwaye inokubangela imvakalelo evuthayo kwimisipha yakho. Ukuyikhupha ngaphandle kuyakuvumela ukuba ubuyise umva kwakamsinya xa usebenza ngokuzayo.

Ungasebenzisa kwakhona i-roller roller ukukhupha nayiphi na ingxaki emva kokuzivocavoca.

Kwiintsuku ezilandela ukukhathazeka komzimba wakho, oku kusebenza kunokunceda ukukhusela okanye ukunciphisa ukukhathazeka:

• iyoga
• ukuzolula okanye ukumelana neebhendi zomthambo
• ukuhamba okanye ukuhamba ngokulula
• iziqhulo zokudada
• ibhayisekile elula

Ukuba uqala inkqubo entsha yokomelela komzimba okanye uzama uhlobo olutsha lomthambo okokuqala, kubalulekile ukuba ucothe ekuqaleni. Ukunyuka kancinci kancinci kokuqina kunye nokuhamba rhoqo kokuzilolonga kuya kunceda ukuthintela ukudakumba. Kwaye khumbula ukuba usoloko ufumana imvume kugqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga.

Kuxhomekeka kwinqanaba lakho lokuqina kunye nokuba ukhathazeke kangakanani, ungaqala kwakhona ukusebenza ngaphakathi kweentsuku ezimbalwa ukuya kwiveki emva kokuchacha. Sebenza nengcali yomzimba eqinisekisiweyo ukwenza irejimeni yomthambo ekhuselekileyo nesebenzayo kuwe.

Ukuthatha

Kwiimeko ezininzi, ukuzilolonga ngobumnene njengokuhamba okanye ukuqubha kukhuselekile ukuba unentlungu emva kokusebenza. Banokuba luncedo kwaye bakuncede ufumane ngokukhawuleza. Kodwa kubalulekile ukuphumla ukuba ufumana iimpawu zokudinwa okanye usentlungwini.

Jonga ugqirha ukuba uyakholelwa ukuba wenzakele, okanye ukuba ubukrakra abuhambi emva kweentsuku ezimbalwa.

Nokuba iimbaleki zobungcali zithatha iintsuku ziphumle. Ukusebenza ukuphumla kunye neentsuku zokubuyela kwimeko yesiqhelo ngokuzilolonga kuya kukuvumela ukuba wenze ngcono kwixesha elizayo xa ufika ejimini.