Kukhumudwa kumachitika kwa aliyense, makamaka ngati mwatsopano kuchita masewera olimbitsa thupi kapena kuyesa ntchito yatsopano, koma chimachitika ndi chiyani ngati muli wowawa ndipo muli ndi ntchito yopuma?
Yankho lalifupi ndiloti zimadalira momwe mukuvutikira komanso momwe mumapangidwira.
Malingaliro Opusa
Gwiritsani ntchito mfundozi kuti muzisankha zomwe mukufuna kuchita:
- Ngati muli ndi chisoni kwambiri : Monga ngakhale tsitsi lanu likanakupwetekani ngati muliphwanya (ndipo ndilo ngati mutha kukweza burashi), mumayipeza ndipo ngakhale kusuntha pang'ono kudzapweteka. Kuvutika kwanu kungakhale koopsa tsiku lachiwiri, choncho mutenge masiku awiri, mwina atatu, ndipo yesetsani ndondomeko yomwe ili pansiyi mukukumana ndi kupweteka kwa minofu. Pa tsiku lachitatu kapena lachinayi, yesetsani kuwala kwa cardio (mwachitsanzo, kuyenda) kapena kuunika kwapachiyambi komwe mumagwiritsa ntchito zolemera kapena zolemera, zochepa zochepa komanso zochepa.
- Ngati muli ndi chisoni chachikulu : Muzipuma tsiku lopumula kapena yesetsani kuyimitsa thupi la cardio ndi kutambasula tsiku lotsatira.
- Ngati muli ovuta pang'ono : Yesetsani kuwala koyendetsa galimoto yokhazikika pamodzi ndi kutsika kwa minofu yolimba.
N'chifukwa Chiyani Ndimamva Chisoni?
Kupweteka kwa misampha (kapena, mwa mawu apamwamba, kuchepetsa kuyambitsa kupweteka kwa minofu ) mwachibadwa mukamatsutsa minofu ndi masewero atsopano kapena mwamphamvu. Mukaika maganizo atsopano pamtundu, umasintha kuti athe kusamalira katundu watsopano. Chimodzi mwa njira zowonongeka zimaphatikizapo minofu yopweteketsa, misonzi yaying'ono kwambiri mu minofu yogwirizana yomwe imathandiza ndikuzungulira minofuyo.
Matenda opweteka ali mkati mwa machiritso ndi kukula, kotero muyenera kupeŵa kuwapanikiza kwambiri pochita zolimbitsa thupi zolimba. Komabe, kuyambira kochepa kungapereke mpumulo wachangu pamene mumatentha minofu ndikupanga magazi ambiri.
Kulimbana ndi Kupweteka Kwambiri
Yesani njira izi zothana ndi kupweteka kwa minofu:
- Zochita zolimbitsa thupi : Kafukufuku wina amasonyeza kuti yoga , kulemera kolemera (kusagwiritsa ntchito zolemera kapena zolemera kwambiri) kapena cardio (monga kuyenda ) kungathandize kuchepetsa zizindikiro za DOMs.
- Kuchulukitsa : Ngakhale kuti maphunziro akutsutsana, pali maphunziro ena omwe amasonyeza kuti misala ingathe kuchepetsa kupweteka kwa minofu.
- Mankhwala Oletsa Kutupa : NSAIDs monga ibuprofen ikhoza kuchepetsa ululu ndi kutupa. Pali zotsatirapo, choncho lankhulani ndi dokotala musanayambe yotsutsa-inflammatories.
- Malo osambira a Ice : Palinso zovuta zotsutsana za madzi osambira, koma kafukufuku wina akusonyeza kuti akhoza kusintha kupuma kwa DOMs. Kaya mungathe kulekerera kukhala mu bafa yodzaza ndi ayezi ndi funso losiyana.
- Nthawi : Nthawi ndi nthawi yomwe imagwira ntchito nthawi zonse. Zowonongeka kwambiri zidzakhala bwino pambuyo pa masiku 2-3, kukulolani kuti mubwererenso kuntchito yanu.
Pewani Kupsinjika kwa Minofu
Ndizosatheka kupeŵa kupweteka kwa minofu, makamaka ngati muli ndi cholinga chochepetsetsa thupi kapena kusintha thupi lanu. Komabe, kumbukirani kuti njira yochira ndiyofunika kwambiri monga ntchito.
Ndilo masiku anu opuma kuti thupi lanu lichiritse ndikukula. Sungathe kuchita zimenezo ngati simukupatsa mpumulo wokwanira.
Ngakhale kuti simungapewe kuvutika, pali zinthu zomwe mungachite kuti muchepetse:
- Pewani ntchito yanu : Yambani pang'onopang'ono kuti minofu yanu ikhale yogwirizana ndi zovuta zatsopano kapena zovuta. Izi ndi zoona makamaka ngati mwatenga nthawi yayitali kuchokera ku masewero olimbitsa thupi. Kubwereranso kuntchito zomwe mumakonda kuchita zingakhale zochepa kwambiri pa thupi lanu.
- Pang'onopang'ono khalani olimba : Kuti mukhale mawonekedwe, kuyatsa makilogalamu, ndi kulemera, muyenera kutsutsa thupi lanu ndi nkhawa zambiri kuposa zomwe zimagwiritsidwa ntchito, chimodzi mwa zinthu zomwe zimayambitsa kupweteka. Ngati ndinu oyamba, ntchito iliyonse imakhala yopanikiza kuposa momwe thupi lanu limagwiritsidwira ntchito, choncho mungafunikire kukhala ndi ntchito imodzimodzi kwa masabata awiri musanawonjezere mphamvu.
- Khalani osasinthasintha : Mukangoyamba kupweteka kwambiri kuchokera kumalo ochita masewera olimbitsa thupi kapena mwamphamvu, simuyenera kuyambiranso kufikira mutayamba kukula. Kupitiriza kugwira ntchito nthawi zonse kudzakuthandizani kukhalabe ndi mphamvu mpaka mutakonzekera kwambiri.
> Zotsatira:
> Boyle, CA, SP Sayers, BE Jensen, et al. Zotsatira za koga yoga ndi yoga imodzi yokha imachedwa kuchepetsa kupweteka kwa minofu m'munsi mwake. J Strength Cond Res. 2004 Nov; 18 (4): 723-9.
> Nosaka, K., ndi M. Newton. Kupititsa patsogolo zochitika zosavuta kuzigwiritsa ntchito sizimapangitsa kuti minofu iwonongeke ndi kukonzedwa. J Strength Cond Res. 2002 Feb; 16 (1): 117-22.
> Vaile JM, Gill ND, Blazevich AJ. Zotsatira za mankhwala osiyanitsa madzi ndi zizindikiro za kuchepa kwa msana. J Strength Cond Res. 2007 Aug; 21 (3): 697-702.