Kafukufuku amanena kuti minofu ingachepetse kupweteka kwa minofu
Pamapeto a marathon kapena theka la marathon, mumatha kuona masewera olimbitsa thupi akugwiritsidwa ntchito ndipo anthu ochita masewera olimbitsa thupi amapanga mankhwala. Koma kodi maseŵera amathamanga pambuyo pochita masewera olimbitsa thupi olimbitsa thupi kuthamanga minofu? Kodi amachepetsa kuchepetsa kupweteka kwa minofu (DOMS)? Pamene oseŵera amitundu yonse amagwiritsira ntchito masewera a masewera, kufufuza kolimba kuti kaya ndi motani momwe ntchitoyo yatha.
Masewera a masewera mwina Amachepetsa Minofu Yopweteka
Ngati mukudzifunsa ngati mukudzipiritsa minofu mutatha mpikisano kapena mwakhama, umboni wabwino kwambiri ndi wakuti umachepetsa kupweteka kwanu. Maphunziro a zochitika zachipatala anatsimikizira kuti pali umboni wina wosonyeza kuti maseŵera otsekemera amachepetsa kuchepa kwa msinkhu wopweteka kwambiri. Kukhazikitsa minofu pambuyo pa mpikisano kungatanthauze kuchepa kochepa m'masiku otsatirawa. Ndemanga imodzi inapeza umboni wakuti misala imagwira ntchito pamene njira zina zomwe zimagwiritsidwa ntchito popanga mazira, kutambasulira ndi kuchita masewera olimbitsa thupi sizinakhudze. Iwo sakanakhoza kudziwa kuti nthawi yoyenera ndi yotani kuti misala ikhale yabwino kapena ngati mtundu umodzi wa misala ndi wabwino kwambiri.
Kodi Misala Yathandizira Kubwezeretsa Kuchita?
Lamuloli likudziwikanso ngati masewera azisudzo adzakuthandizani kuti minofu yanu ipulumutsidwe mofulumira. Umboni wochokera ku kafukufuku wamakono motsutsana ndi mayesero ozunguliridwa mwadzidzidzi umasonyeza kuti palibe zotsatirapo kapena zotsatirapo pakuwongolera.
Ofufuza a 2008 a Ohio State University ofufuza apeza umboni wakuti kusuntha kwa ku Sweden kunakonza nthawi yomwe imatulutsa kuti minofu ikhale yatsopano ndipo minofuyo imakhala yochepa kwambiri komanso umboni wochepa wa kutupa ndi kutupa. Phunziro la masiku anayi linkachitidwa pa akalulu osati anthu. Iwo ankakhala pansi ndipo minofu yawo inkachita zochitika zofanana.
Gulu la mayeso la akalulu kenaka analandira minofu yosakanizidwa pamene gulu lolamulira silinasungidwe. Minofuyi inatsanzira njira ya kuisuntha ya ku Sweden, yomwe imakonda kwambiri masewera ndi masewera autali, kuphulika, kukangana, ndi kugwirizana. Pambuyo pochita masewera olimbitsa thupi ndi kusisita, ochita kafukufuku anayesa minofu yambiri ya nyama. Minofu yeniyeni yomwe inayesedwa inali tibialis ya anterior, yomwe mwa anthu ndi minofu yomwe imakhala ikudandaula chifukwa cha ululu waukulu pamene mukuyamba kapena kusintha ndondomeko yanu yoyendayenda.
Kusiyanitsa kwa mphamvu zowonongeka pakati pa minofu yopweteka kunali kofunika - 60% mphamvu poyerekeza ndi 15% kwa minofu yosasakanikirana. Ofufuzawo anaonanso kuti minofu yowonongeka inali yochepa kwambiri ya minofu yopanda minofu ndipo palibe chizindikiro cha maselo oyera a m'magazi omwe amachititsa kuti minofu iwonongeke. Minofu yowonongeka inali ndi chizindikiro chochepa chopepuka, cholemera 8% pang'ono kuposa minofu yosasunthika.
Phunziro Loyamba la Anthu Sadapeze Mphamvu Yowonzanso
Ngakhale akalulu amasonyeza zotsatira zowonongeka kwa minofu, kutulukira koyambirira kwa mabasiketi a anthu omwe anafalitsidwa m'magazini ya British Journal ya Sports Medicine mu April 2004, adanena kuti panalibe njira yowonongeka yokhala ndi minofu ya mimba kupaka minofu kapena kupuma.
Koma oyendetsa mahatchiwa ankatopa kutopa pambuyo poti misala.
Kodi Muyenera Kupanga Masewera a Masewera?
Maphunziro a Walkers a marathon kapena marathon angapindule ndi masewera a masewera atatha kugwira ntchito yaitali ngati atachepetsa kupweteka kwa minofu. Mukhoza kupeza odziwa misala ovomerezeka m'deralo. Njira ina yotsika mtengo ndiyo kuphunzitsa mnzako kapena mwamuna wanu kuti agwiritse ntchito njira zosavuta kuzikongoletsa. Kugwiritsira ntchito pulojekiti yowonongeka pofuna kudzipaka minofu kungakhalenso njira yochepetsetsa yopindulitsa.
Zotsatira:
Butterfield TA, Zhao Y, Agarwal S, Haq F, Best TM. "Kupangidwira kwapakitale kumapangitsa kuti munthu ayambe kuchita masewera olimbitsa thupi." Med Sci Sports Exerc. 2008 Jul; 40 (7): 1289-96.
A Robertson, JM Watt, SDR Galloway. "Zomwe zimapangitsa kuti misala ya mimba ikwaniritsidwe chifukwa chochita masewera olimbitsa thupi." Br J Sports Med 2004; 38: 173-176.
Best TM, Hunter R, Wilcox A, Haq F. "Kuchita masewera olimbitsa thupi kuti atulutse mitsempha yochokera kumatenda kuchokera ku masewera olimbitsa thupi." Clin J Sport Med. 2008 Sep; 18 (5): 446-60. lembani: 10.1097 / JSM.0b013e31818837a1.
Rui Torresa, Fernando Ribeiroa, José Alberto Duartec, Jan MH Cabrid. "Umboni wa zochitika za physiotherapeutic zomwe zimagwiritsidwa ntchito pakalipano atatha kuchita masewero olimbitsa thupi - kuwonongeka kwa minofu: Kukonzekera mwatsatanetsatane ndi kusanthula meta." Thandizo lachilengedwe mu Masewera 13, Ndime 2, May 2012, Masamba 101-114.