Kodi Doms Ndi Chiyani Kodi Mungachite Bwanji?
Kodi munayamba mwachitapo masewera olimbitsa thupi kapena ntchito yatsopano ndikudzuka tsiku lotsatira mukusowa kamba kuti mutulutse chifukwa muli opweteka kwambiri?
Ngati ndi choncho, mwakhala mukukumana ndi DOMS - Kuchedwa Kwambiri Kwambiri Minofu, kupweteka komwe kumachitika pakati pa maola 12-48 mutatha kuchita masewera olimbitsa thupi ndipo, mnyamata, ikhoza kupweteka.
Kukhumudwa si chinthu choipa, kwenikweni ndipo kungakhale mbali yofunikira ya kukula.
Koma, ngakhale ngakhale tsitsi lanu likuvulaza, mwinamwake mwakhala patali kwambiri.
Kodi DOMS ndi chiyani?
Monga momwe dzina limasonyezera, kupweteka kwamtundu uwu kumakhala bwino mutatha kuchita masewera olimbitsa thupi, nthawi zina kuyang'ana pa tsiku lachiwiri limene, ndikudziwa, ndi lochepa chabe.
Chinthu chokhudza DOMS ndi chakuti simungathe kunena ngati mudzamva ululu kapena momwe mukuvutikira. Ngati mutachita chinthu chatsopano chimene simunayambepo, pali mwayi wabwino kwambiri kuti mukumane ndi DOMS.
Zidzakhala zoipa bwanji? Izi ndi zovuta kulongosola, koma nthawi iliyonse yomwe mumatsutsa minofu yanu mwanjira yatsopano, mukumva kuti mumakhudzidwa.
Zizindikiro zina:
- Zovuta kapena minofu yolimba
- Kutopa
- Kufooka
- Kupweteka kwa minofu
Nchiyani Chimachititsa DOMS?
Kotero, mwinamwake mwakhala mukukumana ndi DOMS ngati munayamba mwachitapo mtundu uliwonse wa ntchito, kaya ndizochita masewero kapena chipale chofewa, koma ndi chiyani chomwe chimatipweteka?
Ochita kafukufuku amakhulupirira kuti ndi pamene zinthu zonsezi zilipo:
- Zochita zosazolowereka - Choncho nthawi iliyonse mukachita chinachake chatsopano ndi chosiyana
- Zochita zosiyana-siyana - Ayi, sizikutanthauza kuti mukuchita chinachake chodabwitsa, chimatanthauzira mtundu wa chipsinjo chimene minofu yanu imapanga pa zochitika zosiyanasiyana. Kuphwanyika kwachinsinsi kumatanthauza kuti mukugwedeza minofu pamene ikucheperachepera. Ganizirani za kuchepetsa gawo la biceps curl
- Zochita zolimbitsa thupi - Zomwe zikutanthawuza ndizowona kuti mukutsutsana ndi minofu yanu molimbika kusiyana ndi momwe amagwiritsira ntchito. Kotero, ngati iwe uli woyamba, chirichonse chimene iwe umachita ndi changwiro, chifukwa thupi lako silinagwiritsidwe ntchito. Ngati mwapambana kwambiri, mukhoza kukhumudwa ponyamula katundu wolemera kapena kuchita masewera olimbitsa thupi.
Zonsezi zimapangitsa kuti akatswiri amakhulupirira kuti misozi imakhala yochepa kwambiri pamene imayankha mavuto atsopano.
Kodi Mungachepetse Bwanji DOMS?
Ndi zachilendo kuti mumve ululu mukamayamba kuchita masewera olimbitsa thupi, koma mungachepetse mwayi wanu wowawa kwambiri ndi:
- Kuwotcha musanayambe kugwira ntchito - Sungani osachepera mphindi zisanu kuti mutenthe, ngati kuli kuzizira kapena thupi lanu litatenga nthawi yayitali kuti zinthu zizipita
- Kulowetsa pulogalamu yanu - Yambani ndi masewera olimbitsa thupi, kulola thupi lanu kumanga mphamvu ndi chipiriro pang'onopang'ono
- Kutambasula mwamphamvu - Kafukufuku wina amasonyeza kuti kutambasula kwakukulu, kutanthauza kuti mukuyendayenda m'malo molimbika, kungathandize ndi DOMS. Pa kafukufuku wina , akatswiri ofufuza adapeza kuti machitidwe ochita maseĊµera olimbitsa thupi a mwana wamphongo nthawi zambiri pambuyo poti mwana wathanzi akuvutika kwambiri amakhala ndi zovuta kwambiri komanso kuyenda bwino kuposa gulu lokhazikika ndi gulu lolamulira
- Pangani pang'onopang'ono kusintha pang'onopang'ono pulogalamu yanu
Kuchiza DOMS
Ngati mukumva ululu, mutha kuchilandira
- Kupumula - Ngati mumadetsa kwambiri, simungayende, koma thupi lanu likhoza kufuna nthawi yowonjezereka kukonzanso ndi kubwezeretsanso, choncho mupumule tsiku linalake musanakonzeke
- Tengani kusambira - Ndipotu, mpumulo ndi wa kanthaĊµi kochepa, koma kusamba bwino kumatha kukupangitsani bwino, kwa kanthawi pang'ono
- Pezani misala - Iyi ndi yotsutsana, chifukwa chakuti pali maphunziro otsutsana ngati izi zikugwira ntchito. Njira iliyonse, kupaka minofu nthawi zonse ndi chinthu chabwino mu bukhu langa
- Tengani anti-yotupa (monga ibuprofen) - Gawo la DOMS ndilokuti minofu yanu imatenthedwa kotero anthu ena akhoza kupeza chithandizo ndi painkiller. Muyenera, ndithudi, lankhulani ndi doc yanu kuti ngati muli ndi vuto ndi mankhwalawa
- Katswiri wochita masewera olimbitsa thupi omwe unakupweteketsani - Anthu ena amapeza kuti kuchita nawo mbali yofanana kumapangitsa kuti amve bwino. Sindikudziwa kafukufuku pa izi (ngakhale ndikuyang'anabe!) Koma kumverera kwanga ndiko kuti kugwidwa ndi minofu yomwe ili yowawa kumawoneka kuti, mwinamwake, kuwathandiza kuchiritsa ... monga momwe ndaphunzirira ndikukhala ndi mphamvu kutambasula. Lingaliro chabe
Zotsatira:
Hasson S, Barnes W, Hunter M ndi Williams J. Mankhwala othandizira kuthamanga kwadzidzidzi kumapangitsa kuti thupi likhale lopweteka komanso limatulutsa minofu. J Orthop Sports Phys Ther. 1989; 10 (12): 499-507.
Tiidus PM. Mankhwala otsekemera ndi kupuma kwa minofu ntchito zotsatirazi: zolemba zolemba. J Orthop Sports Phys Ther. 1997 Feb; 25 (2): 107-12.