Ubuhlungu ezinqulwini nasematholeni: yini okufanele uyenze?

Ukubambezeleka kokuqina kwemisipha noma ubuhlungu ubuhlungu bemisipha obuncane obubangelwa ukuvivinya umzimba okukhulu kakhulu noma okungajwayelekile. Lobu buhlungu bukhulu kakhulu phakathi kwamahora angu-24 kuya kwangu-72 ngemva kokuzivocavoca, bese buyanyamalala kancane kancane ngemva kwezinsuku ezimbalwa, okungenani isonto elingu-1 ngemva kokuzivocavoca. Ubuhlungu buwumphumela onengqondo futhi ocishe uhleleke wokuqalwa kabusha kwemisebenzi yezemidlalo noma umzamo omkhulu kunokuvamile. Zingathinta kokubili abaqalayo nabahamba ngamabhayisikili asezintabeni abanolwazi.

Kungani kubuhlungu?

Ubuhlungu ubuhlungu bemisipha. Zivela ngenxa yama-microcracks noma ama-microdamages emicu yemisipha. Zihlotshaniswa nokugoqa kwemisipha okuzenzakalelayo futhi isikhathi eside.

Ngokuphambene nokucatshangelwa kwakudala, i-lactic acid ayibangeli ubuhlungu bemisipha. Lesi sakamuva siyanyamalala cishe ihora ngemuva kokuqeqeshwa, isikhathi eside ngaphambi kokuqala kokuqina. Ngakho-ke, akakwazi ukubangela ukulimala kwe-muscle fiber noma ukuqina kwemisipha.

Kungavinjelwa kanjani ubuhlungu bemisipha?

Isici sokuqala esikhawulela ukubonakala kokuqina kwemisipha ukuqeqeshwa. Lapho kusetshenziswa imisipha eminingi ukuze isebenzise amandla, imelana nakakhulu nokuqina. Lesi yinkomba enhle yesimo sakho: uma uzwa ubuhlungu ngemva kokuhamba konke, kusho ukuthi umzimba wakho awukakafundi izici zokugijima noma ukujima kwakho kuqhelelene kakhulu.

Zifudumeze kahle

Kubalulekile ukuthatha cishe imizuzu eyishumi ngaphambi kokuzama ukunciphisa ubuhlungu ngangokunokwenzeka. Ekugibeleni ibhayisikili lezintaba, lokhu kusho ukuthi, uma kungenzeka, qala kancane kancane endaweni eyisicaba bese ugibela amakhilomitha ambalwa.

Lungisa indlela odla ngayo

Ukudla okuthile kungaphumuza imisipha futhi kuzisize zikhululeke.

i-ginger

Inhlanganisela eyinhloko ye-ginger, i-gingerol, yaziwa ngezici zayo eziningi zokulwa nokuvuvukala futhi inomphumela ocishe ufane ne-aspirin. Ngakho, ubuhlungu bemisipha buncishiswa kuze kufike ku-24%.

Ijusi yetamatisi

Ukuphuza ijusi katamatisi ngemva kokuzivocavoca kunganciphisa izimpawu zegazi zokuvuvukala ngenxa ye-lycopene, inhlanganisela ye-antioxidant etholakala kutamatisi.

Inhlanzi

I-omega-3 fatty acids ezinhlanzini ikhuthaza ukuvuselelwa kwemisipha futhi isheshise inqubo yokuphulukisa.

I-beetroot ebomvu

Ama-beet angumthombo obalulekile we-nitrate, ama-phenolic acid, futhi aqukethe izingulube ze-bioactive ezaziwa ngemiphumela yazo enamandla yokulwa nokuvuvukala kanye ne-anti-inflammatory.

Amanzi Coconut

Ngama-electrolyte aqukethwe kuwo akhulula ubuhlungu bemisipha.

Upelepele weChili

I-Phytochemicals ivuselela ukujikeleza kwegazi futhi isheshise ukuvuselelwa kwemisipha.

i-caffeine

Lapho idliwa ngokulinganisela (izinkomishi ezimbili ezincane), i-caffeine ivimba ama-adenosine receptors emzimbeni, ikhemikhali esabela ekuvuvukeni futhi ibangele ubuhlungu bemisipha.

Morello cherry

Ukuphuza u-50 ml wejusi ye-cherry ngaphambi nangemva kokuzivocavoca kunganciphisa ubuhlungu bemisipha. Imiphumela elwa nokuvuvukala kanye ne-antioxidant yale juice izosiza imisipha yakho ilulame ngokushesha.

I-Turmeric

Lesi sinongo sithathwa njengesidambisa izinhlungu esinamandla kakhulu. I-cucurmin equkethe ngempela inezindawo ezinamandla zokulwa nokuvuvukala kanye ne-antioxidant.

Itiye elihlaza

Iqukethe izinto ezifanayo ne-chili pepper futhi ivuselela izinqubo zokuvuselela.

Phuza kakhulu ukuze uhlale uhlanzekile.

Amaseli adinga amanzi ukuze asebenze futhi aqede ukungcola. Uma icebile ku-magnesium, isiza amangqamuzana emisipha ukuthi asebenze kahle futhi aqine. Ngesikhathi sokusebenza isikhathi eside, kufanele uphuze okulingana nengilazi yamanzi njalo ngekota yehora nangaphezulu kwamalitha ayi-1,5 ngosuku, kungakhathaliseki ukuthi yini.

Ukwelula ngemva kokuzikhandla

Ungami kungazelelwe ekupheleni kohambo, kodwa kancane kancane wehlise ukushuba kokuhamba kwakho ukuze uvumele umzimba wakho ukuthi uvumelane noshintsho lwejubane. Ukwelula akufanele nanini kwenziwe uma unemisipha ebuhlungu kakhulu, njengoba lokhu kungase kubhebhethekise ukungezwani kwemisipha. Ngemuva kokuzivocavoca okukhulu noma okungajwayelekile, amathuba okuba nobuhlungu emisipha aphakeme kakhulu, ngakho-ke kunconywa ukwelula ngokuqapha. Ngokuvamile, lapho umsebenzi ushubile, kufanele kuqaphe kakhulu ukwelula ukuze kugwenywe ukulimaza imisipha.

Indlela yokwelula kahle ngemva kokuhamba ngebhayisikili entabeni?

Yelula ngokushesha ngemva kokujima ngenkathi imisipha yakho isafudumele ngoba izoqina ngemva kwalokho. Ukwelula okuqinile kwenziwa kangcono ngemva kokuzivocavoca ngoba kuzosiza ukukhulula ukungezwani kwemisipha. Yelula uze uzwe ukucindezeleka okuncane, bese ubamba le ndawo imizuzwana engu-20 ukuya kwangu-90.

• i-quadriceps elula

1. Umuntu ohlolwayo omile ubambe esandleni sakhe ukusunduza kwenyonga, edinga ukwelulwa.
2. I-pelvis itshekile ukuze izungeze umhlane ongezansi.
3. I-bust iqondile, isihloko sinwetshwa ngokukhulisa ukugoba kwedolo.

• ukwelula imisipha yethole kanye nomsipha

1. I-hip enwetshiwe idonselwa phambili, isithende siphansi, futhi isihloko sonyawo siphakanyiswa.
2. Umlenze wangemuva ugobile kancane ukuze ungaphazamisi ukunyakaza.
3. Umzimba wakhe umile futhi nengalo yelulelwe emuva, ophathwayo uncike phambili aze ezwe ukucindezeleka ngemuva kwethanga. Bamba isikhundla, bese ubuyela kancane kancane.

Geza

Gxila emanzini apholile cishe ngamadigri angu-28 ukuze ukhulule imisipha yakho, futhi ugcwalise ngendiza yamanzi abandayo ukuze uthuthukise ukululama. Ungasebenzisa futhi iqhwa ngokushesha ngemva kokuqeqeshwa ukuze unciphise ukuvuvukala kwemisipha.

I-Microtrauma emicu yemisipha, ebangela ukuqina, ibangela ukuvuza kwe-calcium ngaphakathi kwemicu. Lesi simo sinobuthi futhi sibangela ukulibaziseka kokusabela kokuvuvukala, okuholela ekuqineni phakathi kwamahora angu-24 kuya kwangu-48. Ukuzwela kwemisipha yemisipha ku-calcium kuncike ekushiseni: kuyenyuka uma kushisa, futhi kuyancipha uma kubanda. Ukucwiliswa ekugezeni kweqhwa ngemva kokuzivocavoca kunciphisa ubuthi be-calcium futhi ngaleyo ndlela kukhululwa izinto ezibangela ubuhlungu. Kodwa umphumela wokulwa nokuvuvukala wokubanda empeleni uyaziwa isikhathi eside: ngakho-ke, amaphakethe eqhwa asetshenziselwa amanxeba athile.

Ithiphu: I-Gaultherie isitshalo esinamandla okunqanda ukuvuvukala nokudambisa izinhlungu. Itholakala futhi kuma-allopathic balms amaningi namafutha okugcoba. Ukuze uphumule imisipha yakho, engeza amaconsi angu-10 e-wintergreen emafutheni a-alimondi amnandi futhi wengeze ngokuphelele emanzini akho okugeza.

Thola i-massage noma usebenzise i-electrostimulator

Ukubhucunga umzimba kuzosusa izinto ezibamba iqhaza ekuvuvukeni futhi kukhulule ukungezwani emisipha yakho. Ungakwazi futhi ukubhucunga indawo ebuhlungu ngokwakho ngesithupha sakho noma ibhola lethenisi.

I-Massage oil ngokumelene nokuqina kwemisipha

Yenza i-massage oil ngokusebenzisa izithako ezilandelayo:

• 30 ml wamafutha e-macadamia
• 3 amaconsi e-lavender yokwelapha
• 3 amaconsi rosemary

Le ngxube isiza ithoni futhi iphumule imisipha. Hlanza izindawo ezibuhlungu ngala mafutha ukuze uthole ubuhlungu bemisipha.

Ingabe kufanele uqhubeke nokuzivocavoca ukuze uthole ubuhlungu bemisipha?

Awudingi ukumisa isikhashana ukuvivinya umzimba ukuze uthole ubuhlungu bemisipha. Vele ukhethe imidlalo engathathi umzamo omkhulu ukusiza imisipha yakho ilulame. Uma uphoqwe kanzima kakhulu noma ubuyela kwezemidlalo, ungase ulimale.