Kodi kuvala masokosi opatsirana kumathandizira kuti ayambe kuchira?
Masokiti opanikizana akhala akuzungulira kwa nthawi ndithu, koma akhala zaka zingapo zapitazo omwe ochita maseŵera awonjezera masokiti apamwamba kwambiri a mawondo apamwamba ku thumba lawo la ntchito ndi chizolowezi chokonza. Kodi masokisi opatsirana amathandizira kapena kusewera masewera?
Zovala zolimbitsa thupi, kuphatikizapo masitomu, masokiti, manja, ndi mawonekedwe, zinkakonzedwa makamaka kuti zithandize kupititsa patsogolo magazi mwa odwala opaleshoni, odwala matenda a shuga, omwe ali ndi matenda ozungulira thupi kapena anthu omwe amatha kutupa (edema), phlebitis, mitsempha ya varicose, ndi mitsempha yambiri thrombosis (DVT).
Kwa odwala omwe sagwira ntchito komanso ogona, ophika mwendo wokhoma mwamphamvu amathandiza magazi kubwerera ku mtima kotero kuti samadziwe m'munsi mwake ndipo amachititsa kutupa. Kuchulukanso kumachepetsanso kuchepetsa magazi.
Ochita masewera anayamba kugwiritsa ntchito masokosi olemera poyembekeza kupeza phindu lofananalo ponena za kusintha kwa magazi. Poyamba, ochepa othamanga anali atavala zikhomo pambuyo pochita ntchito, ndipo pamapeto pake kupirira kumathamanga. Mauthenga a anecdotal of quicker recoveries, bwino ntchito yoyendetsa ndi kuchepa kupweteka pamene kugwiritsa ntchito masokosi masokosi anayamba nyumba, ndipo ndi, mndandanda wautali wa phindu la masokiti opress anali akuwonekera.
Kuchita
Kuvala masokiti pa nthawi yochita masewera olimbitsa thupi kunkawoneka kuti kumathandiza ntchito, kuonjezera kutuluka kwa oxygen ndi kuthamanga kwa magazi, kuchepetsa kutsekemera, kugwedeza ndi nkhawa ku minofu, ndi kuteteza kuwonongeka kwa minofu monga kuwala .
Ochita maseŵera ena amamva kuti kuwonjezereka kwapadera kuzungulira ana a ng'ombe ndi mabotolo kunathandizanso kuti asamangidwe bwino. Ankayembekezeranso kuti kupititsa patsogolo magazi a mitsempha, komanso kuwonjezera minofu ya minofu, kumapangitsa kuwonjezereka kupirira, kuthamanga kwa minofu yowonjezereka, ndi nthawi yofulumira.
Zina, koma sizinthu zonsezi zomwe zasokonekera mufukufuku. Chiwerengero cha maphunziro sanapezebe kusiyana kwakukulu kwa chiwerengero mu ntchito pamene akuvala masokosi olemera. Kafukufuku wowerengeka wanena kuti nthawi yowonjezereka ikuchitika bwino kwa ochita maseŵera ena, koma ambiri mwa kafukufuku sanapeze phindu lalikulu pogwiritsira ntchito masokiti opanikizana kuti apange masewera olimbitsa thupi , nthawi ya mpikisano, kapena kupirira. Mpaka pano, phindu la kuvala masokisi opatsirana pa masewero olimbitsa thupi sichidziwikiratu, koma othamanga ena amakhulupirira kuti zimawathandiza.
Kubwezeretsa
Ponena za kuvala masokiti opatsirana a masewera olimbitsa thupi, kafufuzidwe kameneka kamapanga chithunzi chosiyana kwambiri: kafukufuku wochulukirapo akusonyeza kuti kugwiritsira ntchito masokiti opatsirana kungathe kuchepetsa mwamsanga ndi kuchepetsa kupweteka pambuyo pochita masewera olimbitsa thupi. Zotsatira zimasiyanasiyana, koma zochitika zimapangitsa kuchepa kwa kupwetekedwa kwa minofu komanso kuwonongeka kwa minofu komanso kuchepetsa msanga pogwiritsa ntchito masokiti opatsirana ntchito. Kafukufuku wina amatsatiranso chiphunzitso chakuti kuvala masokiti opatsirana panthawi ya kupirira kwakukulu, plyometrics kapena kuphunzitsa zinazake kungachepetsenso kuchuluka kwa masewera olimbitsa thupi pambuyo pochita masewera olimbitsa thupi omwe amachitidwa ndi othamanga.
Kumbukirani kuti kuyeza molondola ndi bizinesi yowopsya, ndikulingalira mlingo wa kukhumudwa wothamanga yemwe amatha kuphunzitsidwa ndiwomveka komanso wovuta kuwerengera. Palibenso malo enieni omwe atha kukhala nawo pamene atavekedwa zovala. Kulimbikitsana maganizo ndi chikhulupiliro chakuti chovalacho chingachepetsere kuchira, pamodzi ndi kumverera kwa kupanikizika, kungakhale ndi zotsatira zowonjezereka kwa wothamanga pakuzindikira zachisoni. Ndipo monga wothamanga aliyense amadziwa, zomwe timakhulupirira zingakhudze kwambiri ntchito yathu.
Tsono ngakhale masokiti ophatikizana sangakhale amatsenga kuti athandizidwe bwino komanso athamange mwamsanga kwa othamanga onse muzochitika zilizonse, angapereke thandizo lina labwino lothandiza anthu othamanga pansi pazifukwa zabwino.
Zovomerezeka zamakono ndi akatswiri ochita maseŵera zikuwoneka kuti zikutanthauza kuti ochita masewera angapeze mphamvu pang'ono pokhapokha ngati akuvala masokiti a compression kwa nthawi yayitali, zovuta kupirira zochitika. Zowonjezereka, kugwiritsira ntchito masokiti opatsirana kungapangitse chida china chothandizira kuchiza panthawi yamaola 24 mutatha kugwira ntchito mwakhama kapena mpikisano.
Pezani Fit Lokwanira
Pofuna kupeza phindu la masokosi, kuperewera kwabwino n'kofunikira. Ziyenera kukhala zolimba kwambiri pa bondo ndipo pang'onopang'ono zimachepetsa kupanikizika mpaka kumbuyo. Choncho onetsetsani kuti mukutsatira malangizo oyenerera a ogwira ntchito musanagule zovala zolimbitsa thupi. Kukonzekera koyenera kukudziwikiratu, koma kafukufuku wamakono akuwonetsa kuti kupanikizika kwa pafupifupi 15-25 mmHg ya kukakamiza ndi koyenera, malinga ngati atamaliza maphunziro (pang'ono potsalira pa bondo pomwe simukuyendetsa mwendo). Kuchulukanso kwakukulu kungachepetse magazi, ndipo kuchepa kwakukulu kumapereka phindu lochepa, kotero kuti kulimbika bwino ndichinyengo.
Mukamagula masokosi, muyenera kuyesa mwana wanu wamphongo ndi mchira, osati nsapato zanu. Mitundu yambiri pamsika imapereka zoyenera zofanana, koma tsatirani malangizo a wopanga ndikugwiritsa ntchito kukula kwake koyeso kwa mwana wanu wamphongo kuti mutenge kupanikizika koyenera.
Komabe sali otsimikiza kuti iwo ndi othandiza othandizira maphunziro kapena fade ina? Njira yabwino yodziwira ngati masokiti amagwira ntchito ndiwomwe mungayesere nokha ndikuwona zomwe mukuganiza. Iwo sangakhale a aliyense, koma ndithudi sangakuvulazeni.
Zotsatira
Ali, A .; Caine, MP; Chipale chofewa, BG, Zolemba zochepa zomwe zimaphunzitsidwa. Journal of Sciences Sciences 2007, 25 (5), 413-419.
Ali, A .; Creasy, RH; Edge, JA, Zotsatira za masitimu ophatikizidwa omaliza maphunzirowo. Journal of Strength and Conditioning Research 2011, 25 (5), 1385-1392
de Glanville KM, Hamlin MJ., Chotsatira cha zovala zochepa zowonongeka kwa thupi pazomwe zimayesedwa nthawi yayitali. J Strength Cond Res. 2012 Feb; 26 (2): 480-6.
Kemmler, W .; von Stengel, S .; Köckritz, C .; Mayhew, J ;; Wassermann, A .; Zapf, J., Zotsatira za zojambula zojambulidwa pazomwe zimagwira ntchito mwa amuna othamanga. Journal of Strength and Conditioning Research 2009, 23 (1), 101-105.