Kodi pali phindu lenileni la kuzizira pambuyo mutapuma?
Mwinamwake mwamva uphungu woti muzitha kuzizira kotero "simudzamva chisoni mawa." Koma kodi kuziziritsa kumathandiza kuchepetsa kupweteka kwa minofu? Kafukufuku sagwirizanitsa chiphunzitso chakuti kuchepa pambuyo pochita masewera olimbitsa thupi kumathandiza kuchepa kwa minofu kapena kuthamanga msanga. Kodi kumakhala kozizira komwe kulipo phindu lililonse kwa othamanga?
Kuzizira pansi nthawi zambiri kumawoneka bwino, komanso kutsegula maganizo kumayenda mophweka, kapena kuyenda movutikira pambuyo pa zovuta, zimatha kuchita zodabwitsa pa moyo wanu wamaganizo.
Koma maphunziro ambiri opangidwa bwino omwe sapeza phokoso lochepa amathandiza kuchepetsa minofu yopweteka mutatha kuchita masewera olimbitsa thupi. Ndipotu, kafukufuku amasonyeza kuti kutentha bwino musanayambe kuchita masewera olimbitsa thupi kumachepetsa kuchepa kwa thupi lanu.
Phindu la Kuzizira
Ndiye kodi kuzizira kumakhala ndi phindu lililonse? Chabwino, inde, pali phindu limodzi lalikulu: mphindi zochepa zoziziritsa pambuyo pa kuyesa kwakukulu kungathandize kuteteza wothamanga kuti asamvere ululu kapena kutuluka. Izi zikutanthawuza kuti simungathe kuthetsa ntchito yanu (kapena masewera omaliza) pogwiritsa ntchito zofuna zanu zonse, kuyesetsa mwakhama kapena gawo la masabata ndikudumpha kuchoka pa njinga ndikugwirana zala zala. Ndipo kwa oseŵera aliyense athamanga mpikisano, ndizomveka kupitiliza kuzungulira pang'onopang'ono kwa mphindi zingapo mutatha kuwoloka kumapeto.
Madalitso Ena Debunked
Pakalipano, kafukufukuyo adakondweretsa bwino zotsatirazi zomwe zimatchedwa ubwino wozizira pambuyo pochita masewera olimbitsa thupi.
Malingana ndi kafukufuku wamakono, kuchepetsa pansi sikungakhudze pang'ono:
- Kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi
- Kuwathandiza kuchira
- Kuwonjezeka kusintha
- Kuwonjezera mphamvu zopindula
- kuletsa kuvulala
Kupindula kozizira pambuyo pochita masewera olimbitsa thupi ndiko makamaka kuti kumathandiza kuti magazi asasunthike pamapeto pamayesero apamwamba, omwe amachititsa chizungulire ndi kutaya.
Pochita zinthu pang'onopang'ono kwa mphindi zingapo mutayesetsa mwakhama, kupuma kapena kuyesetsa kwambiri, mudzalola kuti pang'onopang'ono pang'onopang'ono pang'onopang'ono mukubwerera ku malo opumula pamene mukukhala ndi magazi abwino. Pamene wothamanga amatha kapena atagwa pambuyo poyesera (kapena pakufika kumapeto), chifukwa chofala kwambiri chikuyimira mwadzidzidzi kuti mathithi a magazi kumapeto (nthawi zambiri miyendo), ndipo ubongo umachotsedwa mpweya kwa mphindi. Icho chimatchedwa postural hypotension ndipo ndi njira imodzi yomwe imakupangitsani kudzimva ngati wamisala ngati mutayima mofulumira mukakhala ndi kutsika kwa magazi. Zina mwazing'ono zomwe zimayambitsa chizungulire zimaphatikizapo kuchepa kwa madzi, kusowa kwa sodium ( hypernatremia ), matenda a kutentha , kapena matenda a mtima - zonse zomwe sizikusowa.
Chithandizo cha kuthamanga kwa m'mbuyo pambuyo pake kumangokhala munthu pansi, ndi kukweza mapazi ake pamwamba pa mtima mpaka magazi ndi mpweya ubwerere ku ubongo. Ngati izi sizikuthetsa vutoli, ndiye kuti chinthu china choopsa chikhoza kuchitika, ndipo thandizo lachipatala liyenera kuyesedwa mwamsanga.
Mawu ena achidziwitso achidziwitso okhudzana ndi ozizira pansi amanena kuti zidzakuthandizani kuti muzitha msanga ndikupewa kupweteka. Lingaliro lakuti kuchepetsa pansi kungachepetse kapena kuteteza minofu yopweteka sikunapezedwe kuti ndi yoona ndi kafukufuku.
Ndipotu, zomwe zatulukira ndikuti kupweteka kwa minofu mutatha kuchita masewero olimbitsa thupi kumayambitsidwa ndi misonzi yazing'ono m'misilini. Chodabwitsa, ichi ndi momwe minofu imakula. Pambuyo pang'onopang'ono, minofu imatha kukonzanso (hypertrophy) ndipo pakuchita izi, imakula.
Choncho, mwa njira zonse, pitirizani kuzizira pambuyo pochita masewera olimbitsa thupi ngati mukufuna. Ingomvetsetsani zomwe ozizira pansi angathe ndipo sangakhoze kukuchitirani inu.
Zotsatira
Law RY, Herbert RD.Aust J Physiother. 2007; 53 (2): 91-5. Kutentha kumachepetsa kuchepa kwayambitsa minofu kupweteka koma kuzizira-pansi sikutanthauza kuyesedwa kosasinthika.
Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. Zotsatira za zozizira ndi kuzizira poletsa kuchepetsa kupweteka kwa mitsempha ya quadriceps minofu: kuyesedwa kosasinthika. Journal of Human Kinetics, 2012 Dec, 35: 59-68.
Rey E, Lago-Peñas C, Casáis L, Lago-Ballesteros J. Zomwe zimachitika posakhalitsa kuphunzitsanso njira zothandizira anaerobic ndikugwiritsanso ntchito kuchepa kwa nthambi za akatswiri a mpira. Journal of Human Kinetics 2012 Mar 31: 121-9
Rey E, Lago-Peñas C, Lago-Ballesteros J, Casáis L. Zotsatira za njira zowonzetsera pazinthu zamagetsi pogwiritsa ntchito tensiomyography ndi kuwoneka koopsa kwa ochita masewera a mpira. Journal of Strength and Conditioning Research, Nov, 2012; 26 (11): 3081-8