Ngaxa lithile kubomi bethu siye sabandezeleka loo ntlungu icaphukisayo. Nokuba utshintshe indlela yoqeqesho okanye uqale ukudlala imidlalo emva kwexesha elide uzinzile kubomi obungahlaliyo.
Ngaba uyafuna ukwazi ukuba ziyintoni kanye kanye nendlela onokuziphepha ngayo? Ndiqinisekile ukuba uyayithiya imvakalelo yokungakwazi uku-squat ngaphandle kwentlungu yokwenza i-squats, ngoko qaphela.
Yintoni imitya yezihlangu?
Kwiminyaka edlulileyo, ukuqaqanjelwa kwakukholelwa ukuba kubangelwa kukwakhiwa kweekristale ze-lactic acid kwizihlunu ezisetyenzisiweyo. Ezi crystals zagqobhoza isihlunu kwaye zavelisa iintlungu ezidumileyo. Okwangoku le nkcazo-bungcali iye yalahlwa ngenxa yezizathu ezininzi:
- Iasidi yeLactic idinga ubushushu obuyi -5ºC ukuze ibengezelelekileyo. Ngapha koko, iikristale ze-lactic acid azizange zifumaneke kwi-biopsies yemisipha.
- Izigulana ezinesifo sikaMcArdle, ezingakwaziyo ukuvelisa iasidi ye-lactic, nazo zahlaselwa kukuqaqanjelwa.
- Amanqanaba e-lactate ayafana phambi nasemva kokuzivocavoca.
Ithiyori eyamkelekileyo kakhulu namhlanje kukuba intlungu iveliswa yi-inflammation reaction of various micro-tears in muscle and tendon fibers. Kwenzeka xa i-muscle yethu ingalungiswanga okanye isetyenziswe kukuqina koqeqesho.
Ukuqina kubonakala phakathi kweeyure ezingama-24 kunye ne-72 emva kokwenza umthambo ophezulu kunye neentshukumo eziphindaphindiweyo.
Umahluko phakathi kwentambo yesihlangu kunye nokulimala
Isitshixo esiphambili sokwazi ukuba sinokulimala okanye ukuqina kukwazi ubunzima beentlungu kunye nexesha elithathiweyo ukuba libonakale. Intlungu esiyifumana kumonzakalo ibukhali, ibukhali kwaye ikhangeleka kwangoko; nangona kunjalo, ubuhlungu budla ngokuvela malunga neeyure ezingama-24 emva kokugqiba uqeqesho. Ukongezelela, ngokuqhelekileyo kubangela ukuhla kwamandla kwindawo echaphazelekayo, kodwa ngaphandle kokuthintela ukunyakaza.
Iintlungu zemisipha zihluke kukulimala. Kwimeko yokuqala, kukho uvakalelo xa uchukumisa izihlunu, ukuziva udiniwe okanye ukutshisa xa usebenzisa, uvakalelo oluncinci lwe-numbness, uxinzelelo kunye nentlungu ekuphumleni. Ngakolunye uhlangothi, kwingozi intlungu ibuhlungu, zombini ngexesha lokuzilolonga kunye nokuphumla.
Imitya yezihlangu idla ngokuhlala ubuninzi beentsuku ezintathu, kodwa ukwenzakala kunokuhlala ixesha elingenammiselo ukuba akunyangwanga kwangoko. Ukongezelela, intlungu ye-muscle ikulo hlobo lwezicubu kuphela, ngelixa ukulimala kunokuthi kwenzeke kumalungu.
Amaqhinga okunciphisa i-lactic acid kwizihlunu
Ukusuka apha siyakuqinisekisa ukuba iglasi yamanzi aneswekile ayinamsebenzi. Kwakukade kucingwa ukuba ithomalalisa intlungu kuba amanzi aneswekile anyibilikisa iikristale ebekufanele ukuba ziqaqambe kwizihlunu. Ukuba awukwazi ukumelana neentlungu, eyona nto isebenzayo kukuthatha i-anti-inflammatories, ukusebenzisa i-cold, anti-inflammatory creams kunye nokwenza i-massage. Kodwa ukuba uyakwazi ukujamelana nako, kuphephe ukusebenzisa amayeza; Uyazi ukuba ngeentsuku ezimbalwa iintlungu ziya kudlula.
Ukuba nokuqina akuthethi ukuba kufuneka uyeke uqeqesho, ngenye indlela. Ukwenza uhlobo olufanayo lokuzilolonga kwandisa ukuhamba kwegazi kwindawo ebuhlungu, enciphisa i-metabolites kwaye ithobe intlungu. Indlela efanelekileyo yokuthintela ukubonakala kwayo kukufudumala kakuhle kwaye uqale ngesantya esiphantsi. Kuya kufuneka usebenze izihlunu zakho kwaye ufumane ukuguquguquka ngaphambi kokunyusa ukuqina kokusebenza kwakho.
Nangona kunjalo, ngezantsi sikunika iingcebiso ezilungileyo zokunciphisa ukuqokelela kwe-lactic acid kwiimisipha.
Hlala unamanzi
Qinisekisa ukuba uhlala u-hydrated ngaphambi, ngexesha, nasemva kokuzivocavoca ngamandla. I-hydration efanelekileyo ibalulekile xa usenza umthambo kuba inokunceda ukubuyisela ulwelo olulahlekelwayo ngokuzilolonga, ukukhupha umzimba we-lactic acid, ukuvumela izondlo ukuba zenze amandla, zithobe izihlunu ezibuhlungu, zithintele i-cramps ye-muscle, kunye nokugcina umzimba usebenza kumanqanaba afanelekileyo.
Iingcali zicebisa ukuba usele ubuncinane iiglasi ezisibhozo zamanzi ngosuku, kwaye wongeze esi sixa xa usenza umthambo. Nangona kunjalo, idosi echanekileyo iya kuxhomekeka kumntu ngamnye.
ukuphumla phakathi kokuzilolonga
Nangona ukuzivocavoca rhoqo kunokukunceda ukuba uhlale ungaguquguquki, ukuphumla ngokwaneleyo phakathi kokusebenza kubalulekile ekubuyiseleni imisipha. Kwakhona kunika umzimba wakho ithuba lokuphula nayiphi na i-lactic acid engaphezulu.
Fumana ubuncinane usuku olunye olupheleleyo lokuphumla ngeveki. Kulungile ukwenza umthambo omncinci okanye intshukumo ngeentsuku zokuphumla, yenze nje ngesantya esincinci.
funda ukuphefumla kakuhle
Kubalulekile ukuphucula ubuchule bakho bokuphefumla. Iimbaleki ezenza umthambo wokuphefumla zandisa ukusebenza kwazo kwezemidlalo ngaphandle kokunyusa amanqanaba e-lactic acid. Ukwenza ubuchule obulula bokuphefumla, phefumlela kancinci ngeempumlo zakho kwaye ukhuphe ngomlomo wakho. Ungafuna ukubamba umoya wakho imizuzwana embalwa emva kokuphefumla ngakunye, kodwa yenza oku kuphela ukuba uziva ukhululekile.
Ziqhelise ezi ndlela zokuphefumla ngelixa usenza umthambo nakuyo yonke imini. Oku kunokunceda ukuzisa i-oksijini eninzi kwiimisipha, ukunciphisa ukuveliswa kwe-lactic acid kunye nokunceda ukukhulula nayiphi na i-buildup.
Zifudumeze kwaye wolule ukukhulula intlungu
Thatha ixesha lokufudumala kwaye wolule izihlunu zakho ngaphambi nangemva kokusebenza kwakho. Ukwenza ukolula ukukhanya kusasa nasebusuku nako kunokunceda. Nokuba yimizuzu nje embalwa ngexesha, izihlunu zakho ziya kukubulela.
Ukolula kunokunceda ukuvuselela ukujikeleza, ukwandisa ukuguquguquka, kunye nokunciphisa uxinzelelo. Oku kunceda ukuzisa i-oksijini eninzi kwiimisipha, ezinokunciphisa ukuveliswa kwe-lactic acid kunye nokuphelisa i-lactic acid buildup kwiimisipha.
sebenzisa i-magnesium
Ukonyusa umthamo wakho we-magnesium kunokunceda ukukhusela kunye nokunciphisa iintlungu zemisipha kunye ne-spasms ezinokuhamba ne-lactic acid buildup. Isenokukunceda ukwandisa imveliso yamandla ukuze izihlunu zakho zifumane ioksijini eyaneleyo ngelixa usenza umthambo.
Ukutya okutyebileyo ngemagnesium ngamandongomane, iimbotyi, kunye nemifuno enamagqabi aluhlaza. Ukuhlamba i-magnesium flakes okanye ityuwa ye-Epsom yenye indlela yokufunxa i-magnesium. Inokukunceda nokukhuthaza ukuphumla, ukwandisa amanqanaba amandla, kunye nokunciphisa intlungu, ngakumbi ukuba uyenza rhoqo.
Sela ijusi yeorenji ukwenzela ukuqina
Ukusela iglasi yejusi ye-orange ngaphambi koqeqesho kunokuba luncedo ekunciphiseni amanqanaba e-lactate kunye nokuphucula ukusebenza kwezemidlalo. Olunye uphando lubonise ukuba ijusi ye-orenji inika amanqanaba aphantsi e-lactic acid, ebonisa ukuba iimbaleki ziya kuba nokudinwa okuncinci kwemisipha. Ikwabonisa ukusebenza kakuhle komzimba kunye nomngcipheko omncinci we-cardiovascular.
Abanye abaphandi bakholelwa ukuba olu phuculo lubangelwa kukwanda kwabathathi-nxaxheba be-vitamin C kunye ne-folic acid. Nangona kunjalo, uphando oluninzi luyafuneka ukuqinisekisa ezi ziphumo.