Kusamba kwa Ice ndi Kuchita Zinthu Zolimbitsa Thupi
Kuthamanga kumalo othamanga kumalo osambira a madzi oundana (kapu ya madzi 12 kapena 15 Celsius madzi a ayezi) ndizofala pakati pa othamanga ambiri monga njira yobwererera mofulumira, ndi kuchepetsa kupweteka kwa minofu ndi kupsinjika pambuyo panthawi yophunzitsira kwambiri kapena mpikisano.
Kuwonjezera pa kusambira kwa ayezi, othamanga ena amagwiritsa ntchito komanso amasiyanitsa madziwa (kusinthasintha pakati pa madzi ozizira ndi madzi ofunda) kuti atenge zotsatira zofanana.
Kuchokera kwa anthu othamanga kwambiri ku masewera ambiri ochita masewera olimbitsa thupi ndi ochita masewera a mpira, kusambira kwa madzi oundana pambuyo pake kumakhala kachitidwe kawirikawiri.
Kotero, kodi iwo amagwira ntchito kwenikweni? Ndipo kodi kafukufuku akunena chiyani za ubwino ndi phindu la kumwa madzi oundana atatha kuchita masewera olimbitsa thupi?
Chiphunzitso Chotsatira Cold Immersion Pambuyo Kuchita Zochita
Chiphunzitso cha madzi osambira omwe amadziwika chikugwirizana ndi kuti kuchita masewera olimbitsa thupi kwenikweni kumayambitsa matenda osokoneza bongo, kapena misozi yambiri m'misilini. Kuwonongeka kwa minofu sikungowonjezera minofu ya maselo komanso kumathandiza kukonzanso zofookazo ndi kulimbikitsa minofu ( minofu hypertrophy ), koma imathandizanso kuti ayambe kuchepetsa kupweteka kwa minofu ndi kupweteka (DOMS) , yomwe imakhala pakati pa maola 24 ndi 72 mutatha kuchita masewera olimbitsa thupi.
Kusamba kwa ayezi kunkakhulupirira kuti:
- Khalani ndi mitsempha ya magazi ndi zowononga zakuda, monga lactic asidi , m'matenda okhudzidwa
- Pewani ntchito zamagetsi ndikuchepetsanso njira zakuthupi
- Kuchepetsa kuwonongeka kwa kutupa ndi minofu
Kenaka, pobwezeretsa, kuwonjezeka kwowonjezera kwa magazi kunkawoneka kuti kukufulumizitsa kufalikira, ndipo kenaka, kukonzanso machiritso.
Ngakhale palibe pulogalamu yamakono yokhudzana ndi nyengo yabwino ndi kutentha kwa mazira ozizira ozizira, othamanga ambiri kapena ophunzitsa omwe amawagwiritsa ntchito amalimbikitsa kutentha kwa madzi pakati pa madigiri 12 mpaka 15 Celsius ndi nthawi kumiza 5 mpaka 10 ndipo nthawi zina mpaka mphindi 20.
Choncho, ngakhale kuti ichi ndi chiphunzitso cha madzi ozizira kuti amwetsere masewera olimbitsa thupi, kufufuza mwatsatanetsatane za ubwino, chisokonezo komanso nthawi yabwino ndi kutentha ndi njira zopitilirapo.
Zofukufuku za Sayansi Zopangira ndi Zosangalatsa za Zisamba Zosambira
Pazofukufuku zomwe zawona zotsatira za madzi osambira, madzi ozizira ozizira ndi kuyeretsa madzi pochita masewera olimbitsa thupi ndi kupweteka kwa minofu, zambiri zimapereka zosatsutsika kapena zotsutsana.
Kafukufuku wamakono posachedwapa wasonyeza kuti minofu yamagetsi mwamsanga atatha kutaya thupi kwambiri, ndipo imalepheretsa kukula kwa minofu ndikumachepetsa kusinthika kwa minofu. Izi zingakhale nkhani zoipa kwa othamanga omwe akuyesera kuwonjezera kukula kwa minofu ndi mphamvu.
Kafukufuku wina wofalitsidwa mu 2007 British Journal of Sports Medicine anapeza kuti kumiza madzi mumadzi a madzi osapindulitsa kunalibe phindu lenileni ndipo, makamaka, kungapangitse kupweteka kwa thupi pambuyo pochita kulemera. Phunziro ili, ochita kafukufukuyu anayerekeza 1-imadzi osambira m'madzi osambira (5 degrees Celsius) kapena kusamba madzi (24 madigiri Celsius) akutsatira mwakhama .
Iwo adapeza kuti othamanga omwe adagwiritsa ntchito madzi osambirawo adanena kuti palibe kusiyana pakati pa kupweteka kwa thupi monga kutupa kapena kuchepa.
Ochita maseŵerawo, atero, amafotokoza kupweteka kwa mwendo tsiku lotsatira, atachoka pa malo oimirira kusiyana ndi omwe anali ndi mankhwala osamba madzi osamba. Malinga ndi ochita kafukufukuwo, "kumiza madzi kumadzi sikumathandiza pokhapokha kupweteka, kutupa, mphamvu zamagetsi ndi ntchito, ndipo zitha kuchititsa otsutsa ambiri kumva chisoni tsiku lotsatira."
Mu 2007, kafukufuku wochokera ku Journal of Strength and Conditioning Research adawona zotsatira za madzi omwe amachititsa kuti madzi asamayambe kupwetekedwa pambuyo pochita masewera olimbitsa thupi. Anapeza kuchepa kwazing'ono, ndi kubwezeretsa msanga, mphamvu ndi mphamvu kwa othamanga pogwiritsa ntchito mankhwala osiyanitsa osiyana kuposa omwe akugwiritsa ntchito kupuma.
Pomalizira, phunziro kuchokera mu July 2008 la International Journal of Sports Medicine linawona kuti madzi ozizira ozizira ndi kuyerekezera madzi akuthandizira amathandizira kupulumuka kuchitapo kanthu kochepa, kapena pa zochitika monga masewera a masewera omwe othamanga amabwereza molimbika kwambiri m'masiku otsiriza. Mu phunziroli, ofufuza anali ndi mabasiketi amatha sabata imodzi yophunzitsa kwambiri tsiku ndi tsiku . Pambuyo pochita masewera olimbitsa thupi, iwo adagwiritsa ntchito njira imodzi yowonongeka ndipo adatenga masiku asanu ndi anayi pa sabata iliyonse ya ntchito.
Njira zinayi zowonetsera zowonjezera zinalipo:
- Kubatizidwa mu danga la digrii C (59 digiri F) kwa mphindi 14;
- Kubatizidwa mu digirii 38 digiri (100.4 digiri F) madzi kwa mphindi 14;
- Kusiyana pakati pa madzi ozizira ndi otentha mphindi iliyonse kwa mphindi 14;
- Mphindi 14 yopumula kwathunthu.
Iwo adanena kuti oyendetsa maulendowa anachita bwino mu sprint ndi nthawi yoyesera pambuyo kumizidwa madzi ozizira ndi kusiyana kwa madzi mankhwala, koma ntchito yawo inachepa ndi madzi osambira otentha ndi kupumula kwathunthu.
Pansi - Madzi a basambira amapereka Zopindulitsa Zopindulitsa kwa Athawi
Ngakhale, zikuonekeratu kuti kufufuza kwina kuli kofunika kuti chitsimikizo chitha kufike, pomwepo zomwe zilipo zikuwonetsa izi:
- Kugwiranso ntchito mwakhama kumagwirizananso ngati golide, ndipo mwachidziwitso, njira yabwino yothetsera vutoli pambuyo pochita masewera olimbitsa thupi.
- Kuviikidwa m'madzi ozizira pambuyo polimbikira kugwira ntchito molimbika kumapereka mpumulo wa panthaŵi yochepa ndipo mwina, kungathandize kuthandizira-mwina wothamanga yemwe amadziŵa kuti akumanapo mwamsanga.
- Madzi ozizira omwe amatha kusamba (madzi otentha), amathandiza othamanga kumva bwino ndikupereka mpumulo wachisoni.
- Mafunde osambira amafunika; Zisamba zamadzi ozizira (madigiri 24 Celsius) ndi zabwino komanso mwinamwake, kuposa madzi osambira.
- Kupuma pang'ono (kupumula kwathunthu) si njira yowonjezera yowonzanso.
- Malo osambira otentha pambuyo pochita maseŵera olimbitsa thupi angalepheretse kuchita zolimbitsa thupi.
Ngati Mukugwiritsira ntchito Bath Bath, Pano pali Njira Yomwe Mungachitire
Ngati muyesa kuyesa madzi ozizira pambuyo pochita masewera olimbitsa thupi, musawonongeke. Mphindi khumi kumizidwa mu digirii 15 Madzi a Celsius ayenera kukhala ndi nthawi yokwanira kuti apindule ndi kupewa ngozi. Chifukwa kuzizira kumapangitsa kuti minofu ikhale yolimba komanso yowuma, ndi bwino kutentha pang'ono pafupi ndi mphindi 30 mpaka 60 kenako ndikusamba kapena kutentha.
Kusiyanitsa Mankhwala a Madzi (Bath Hot Hot)
Ngati mukufuna kusinthana ndi kusamba ndi kuzizira, njira yowonjezera imakhala ndi mphindi imodzi muzizira (10-15 digiri Celsius) ndi mphindi ziwiri zotentha (pafupifupi 37-40 madigiri Celsius), mobwerezabwereza katatu.
Kaya sayansi imathandizira lingaliro lakusamba la ayezi kapena ayi, othamanga ambiri amalumbira kuti kusamba kwa madzi oundana pambuyo powaphunzitsa mwamphamvu kumathandiza kuwunikira mofulumira, kupeŵa kuvulaza ndi kumangokhala bwino.
Zotsatira
> LA Roberts, ndi al., Kumizidwa kwa madzi ozizira pambuyo pochita masewero kumawoneka chizindikiro chachikulu cha anabolic ndi kusintha kwa nthawi yaitali mu minofu kuti aphunzitse mphamvu. J Physiol 593.18 (2015) pp 4285-4301
> Vaile, J ;; Halson, S .; Gill, N .; Dawson, B., Chikoka cha Hydrotherapy pa Kubwezeretsa Kuchokera ku Kutopa. Int'l J. Sports Medicine, July 2008.
> Kylie Louise Sellwood, ndi al. Madzi akumira m'madzi ndi kuchedwa-kupweteka kwa minofu: kuyesedwa kosasinthika Br. J. Sports Med., Jun 2007.
> 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.