Izinzuzo zokugeza eqhweni sekuyisikhathi eside zidunyiswa yilabo ngokuyinhloko abasembonini yezemidlalo nezokusubatha; abantu abaningi bathi bethula enye yezindlela eziphumelela kakhulu nezisebenzayo zokudambisa izinhlungu zangemva kokujima.
Ngokuvamile kunconywa abaqeqeshi kanye nabelaphi bezemidlalo ezimweni zokulimala ngokomzimba okuphoqelekile, izinzuzo zokugeza iqhwa kuthiwa: usizo ekubuyiseleni ngemuva kokuzivocavoca, ukunciphisa ukucindezeleka kwemisipha nokunciphisa ukuvuvukala.
Kuyini lokhu?
Okwaziwa nangokuthi ukucwiliswa kwamanzi abandayo, ukugeza kweqhwa kuye kwanqunywa futhi kwelulekwa ochwepheshe bezokwelapha amakhulu eminyaka, kodwa hhayi nje ngezinjongo zemidlalo. Ezinye izindawo lapho amabhavu eqhwa kuthiwa anikeza izinzuzo impilo ephelele, ukululama kokulimala, nempilo engokwengqondo.
Amabhati eqhwa ayindlela i-cryotherapy (ukwelashwa okubandayo), okungenziwa lula njengokusetshenziswa okuvamile kwamazinga okushisa aphansi ekwelapheni okunqunywe ngokwezokwelapha. Kulezi zimo, umzimba uvamise ukuchayeka emazingeni okushisa abandayo kakhulu imizuzu embalwa, futhi ngokuvamile usetshenziselwa ukwelapha izinhlobonhlobo zokulimala kwezicubu. Izilonda izinguquko ezingavamile esithweni noma izicubu ezenzeka ngenxa yokulimala noma isifo.
Nakuba igama lingase lizichaze ngokwalo, ngokwereferensi, indawo yokugeza eqhweni iwubhavu ogcwele amanzi phakathi kuka-10 no-15 degrees centigrade. Kudinga ukuthi umuntu ahlale kubhavu onamanzi esifubeni futhi ahlale lapho isikhathi esiyimizuzu eyi-10-15 ukuze uthole imiphumela emihle.
Amanzi akudingekile ukuba abe ngaphansi kophawu lwe-10 degree Celsius, njengoba lelizinga lokushisa elisikiselwayo livumela zonke izinzuzo zokugeza eqhweni ukuthi zisebenze ngaphandle kokubanda.
Zisebenza kanjani?
Amabhati eqhwa asebenza ukuze shintsha indlela igazi nolunye uketshezi oluhamba ngayo emzimbeni futhi ngalokhu kuza nokuncipha okuqondile kokuvuvukala futhi kunikeza usizo enqubweni yokululama.
Izinga lokushisa lamanzi okugeza eqhweni lishukumisa imithambo yegazi emzimbeni ukuba ifinyele, bese kuthi lapho ikhishwa ebhavini, imithambo yegazi ivuleke (iphinde ivuleke). Le nqubo iphumelela ekuqedeni imfucumfucu ye-metabolic edalwe ngemva kokuqeqeshwa, lokhu kuchithwa yikho okwenza umzimba wethu ubuhlungu ngemva kokuqeqeshwa okujulile, kusukela lapho sizivivinya umzimba, umzimba ukhiqiza izinto ezifana ne-lactic acid.
Inqubo yokubangela ukuthi imithambo yegazi ibambezeleke (ibe mincane), okugeza kwayo eqhweni ikhuthaza umsebenzi wokunciphisa ukuvuvukala futhi, nokunciphisa ubuhlungu. Amakhaza anciphisa ijubane izinzwa zakho ezithumela ngaso imiyalezo, okungenye indlela yokunciphisa ubuhlungu.
Ukucwilisa umzimba emanzini abandayo kuyindlela ephumelelayo pholisa amaqembu emisipha ahlukahlukene ngesikhathi esifanayo. Njengephakethe leqhwa, linciphisa ukuvuvukala nokulimala kwemisipha okubangelwa ukuvivinya umzimba ngokuminyanisa imithambo yegazi kanye nokunciphisa ukusebenza kwe-metabolic.
Futhi kunciphisa ukungezwani ohlelweni lwenhliziyo futhi kunciphisa i-hyperthermia (ukushisa komzimba okuphezulu), okunganciphisa ukukhathala. Kokubili uqweqwe lwamabala nokucwiliswa kokugeza eqhweni, enye ingxenye enenzuzo yenqubo yenzeka uma isisusa esibandayo sesisusiwe. Ngalesi sikhathi sokufudumala, kuba khona ukubuya kwegazi elisha emzimbeni, eligcwalisa amangqamuzana ngemisoco nomoya-mpilo, futhi lisize ukususa udoti ekuwohlokeni kwezicubu.
Ngenkathi inhliziyo yakho ilokhu inyakazisa igazi kuwo wonke umzimba wakho, ama-lymph nodes akho awanayo iphampu. Amabhavu eqhwa afinyela mathupha futhi avule imikhumbi, esiza uketshezi olumile kuma-lymph nodes ukuba luhambe kuwo wonke umzimba. Ukugeleza kwegazi okwandisiwe kuphinde kugcwalise amaseli akho ngemisoco nomoya-mpilo ukusiza umzimba ukuthi ululame.
Izinzuzo
Abasubathi abangochwepheshe nabashisekeli bokufaneleka bayawathanda lawa okugeza abandayo. Kukhona ukuhlukana okucacile mayelana nokuthi ubani osebenzisa futhi ongasebenzisi i-ice bath, kodwa ingabe labo abenqabayo bayaphuthelwa?
Yandisa i-metabolism kanye nokulahlekelwa isisindo
Ukuze unciphise umzimba, abaningi bethu bafaka imizimba yethu kokuhlangenwe nakho okungathandeki, njengokukhawulela ukudla esikuthandayo, ukuvivinya umzimba ngokweqile, njll.
Nokho, isayensi ilele ekutheni amazinga okushisa abandayo angashintsha kanjani uhlobo lwamafutha akhiqizwa imizimba yethu, esikhundleni samafutha amhlophe afake ansundu. Lokhu kubalulekile njengoba amafutha ansundu empeleni iwona ashukumisela umzimba ukuba ushise ama-calorie engeziwe futhi kulula kakhulu ukuwashisa. Amafutha ansundu asebenza kuphela lapho ubanda futhi anesibopho sokusheshisa inqubo ye-metabolic. Ukulwa namakhaza, isebenza ngokukhiqiza ukushisa ukusiza ukugcina izinga lokushisa lomzimba. Iqukethe i-mitochondria (imithombo yamandla yamaseli) kunezinye izinhlobo zamafutha omzimba. I-mitochondria emafutheni ansundu "yizinjini" ezishisa amakholori ukuze zikhiqize ukushisa.
Ngamafuphi, lapho sishisa ama-calories engeziwe, kuzoba ngcono nakakhulu kokubili ohlelweni lwethu lwe-metabolic futhi, yiqiniso, ekunciphiseni isisindo.
Ikhulula izimpawu zokucindezeleka
Uma sike sagxumela echibini elibandayo ekuseni ekuseni siseholidini, ngaphambi nje kokuba ukushisa kwelanga kube nesikhathi sokulifudumeza, noma singazi ukuthi ishawa lalibanda, sizojwayelana nokushaqeka kwezinga lokushisa. .okungabangela umuzwa wamandla kungazelelwe.
Lokhu kushaqeka okunika amandla kubangelwa a ukukhululwa kwe-catecholamine (i-adrenaline ne-norepinephrine) nama-endorphin eza njengokusabela okuqondile emakhazeni; empeleni kuwukugijima kwe-adrenaline. Ngokuyisisekelo i-a I-Adrenaline Rush.
Okutholakele okubaluleke kakhulu ukuthi isenzo se-hydrotherapy ebandayo, njengamabhavu eqhwa, sinikeza inketho ephumelelayo njengesikhuthazo semvelo semizwa, kanye nesidambisi sobuhlungu nesinciphisi sokukhathazeka. Lokhu kungenxa yendima edlalwa amazinga okushisa abandayo ekwandiseni amazinga egazi e-beta-endorphin, i-peptide neurotransmitter kanye ne-hormone ekhiqizwa indlala ye-pituitary edlala indima emiphumeleni emihle ukuzivocavoca okungaba nayo empilweni yengqondo.
Nakuba singenakusikisela ukuthi amabhati eqhwa angakwazi ukwelapha ukucindezeleka nokuphazamiseka kwemizwelo ngokwawo, kunobufakazi obubalulekile obubonisa ukuthi angasiza ekunciphiseni izimpawu ezihambisana nokucindezeleka futhi abonise i-mood booster.
Kudambisa ubuhlungu bemisipha
Izinzuzo zokugeza eqhweni maqondana nokululama kwangemva kokujima, ubuhlungu bemisipha, nokukhathala mhlawumbe ukusetshenziswa okuvame ukubonwa.
Isizathu sokuthi le ndlela isetshenziswe ngabasubathi kanye nabadlali amakhulu eminyaka kungenxa yendima eshiwo amazinga okushisa okuthiwa ayidlalayo ukunciphisa ukuqunjelwa kanye nokwakheka kwe-lactic acid. Nakuba i-lactic acid ingeyona into embi ngaso sonke isikhathi, futhi empeleni ingaba usizo kakhulu emzimbeni, i-buildup ingaveza uhlu lwayo lokubi.
Uma i-lactate inqwabelana egazini ngokushesha kunokuba singayishisa, yilapho usengozini yokuba nobuhlungu bemisipha, amajaqamba, nokukhathala kwemisipha. Ngaphezu kwendima yayo ekwakhiweni kwe-lactate, izinzuzo zokugeza iqhwa zihlanganisa nokusiza ukwandisa oxygenation yezicubu, okuyinto inqubo ebalulekile yokulungisa imisipha.
Uma ngabe sake sasebenzisa iphakethe leqhwa ekulimaleni okufana ne-sprain, sesivele sazi ukuthi iqhwa lingenza ngokushesha indawo ethintekile ingabi buhlungu. Lokhu kungenxa yokuthi amazinga okushisa abandayo anamandla okwenza ndikindiki iziphetho zemizwa, okusho ukuthi izimpawu zobuhlungu ezimbalwa zithunyelwa ebuchosheni.
Thuthukisa ukuphumula
Ngenxa yemiphumela ukwelapha kokucwiliswa okubandayo okungaba nayo ekulawuleni amazinga e-cortisol, lokhu nakho kunganciphisa ngokuqondile imiphumela nokuvela kokuphazamiseka okuhlobene nokulala, kanye nezimpawu zokucindezeleka.
I-Cortisol, i-hormone esivame ukuyihlanganisa nokucindezeleka, inesibopho sokusiza ukuxhumanisa imijikelezo yethu yokulala. Lokhu kusho ukuthi uma singakwazi ukulawula amazinga e-cortisol yomzimba ngokugeza ngeqhwa, kuvumela izindlela zokulala ezingcono futhi kunciphise amazinga okucindezeleka.
Ukuthulisa isimiso sezinzwa kudlala indima ebalulekile ekubeni nekhono lokuphumula futhi kuvumela ingqondo nomzimba ukuba ukhululeke ngaphambi kokulala kahle ebusuku. Uma sinentshisekelo kwezinsiza ezengeziwe zokulala ezizohlanganiswa nezindawo zokugeza zeqhwa zamasonto onke, singase sibe nentshisekelo yokuthuthukisa ukuphumula komzimba ngokwenza i-Yoga.
Ithuthukisa ukusebenza kwezemidlalo
Awudingi ukulinda kuze kube ngemva kokujima kwakho ukuze uzuze izinzuzo zokusebenza zokugezela eqhweni. Kunalokho, abasubathi abaningi basebenzisa indlela yangaphambi kokuphola lapho becwila emanzini okugeza eqhweni ngaphambi kokuzivocavoca, ikakhulukazi ngosuku olushisayo noluswakeme okungase kube nomthelela ekusebenzeni kwabo.
Ngokufanayo nendlela esikhulume ngayo ngokuthi amabhavu eqhwa angemva kokujima ehlisa izinga lokushisa lomzimba wakho, isimiso esifanayo siyasebenza ngaphambi kokujima.
Ngesikhathi sokuzivocavoca, ukushisa kukhiqizwa lapho imisipha ikhiqiza amandla. Umzimba usebenza kanzima ukuze ulawule lokhu kushintsha kwezinga lokushisa futhi uligcine endaweni ephephile, nokho lokho ngezinye izikhathi kungase kungalawuleki uma kuhlangene nesimo sezulu esishisayo. Lokhu kungadala ukuthi uyeke ukujima kwakho ngaphambi kwesikhathi ebesihlelile ukuze ugweme ukukhathala futhi nokukhathala kungase kuqale kusenesikhathi.
Ngenhlanhla, ukucwiliswa emanzini okugeza eqhweni imizuzu eyi-10 kuye kweyi-15 ngaphambi kokujima okuqinile ngezinsuku ezishisayo nezinomswakama ikakhulukazi kuye kwaboniswa ukuthi kunciphisa imithelela emibi yesimo sezulu ngokunciphisa izinga lokushisa lomzimba eliwumgogodla ngamadigri ambalwa.
Contraindication
Kungase kungamangali ukuthi amabhati eqhwa anezinselele zawo, ngemva kwakho konke, sicwilisa umzimba emazingeni okushisa abandayo kakhulu.
Yehlisa ukusebenza kokuqeqeshwa kwamandla
Nakuba ukusetshenziswa kokugeza kweqhwa kunconywa ukusiza ukuphulukisa imisipha ebuhlungu ngemva kokuqeqeshwa okunamandla, okunamandla, kunobufakazi bokuthi ukugeza kweqhwa kuyingozi uma kusetshenziswe ngemva kokuqeqeshwa kwamandla.
Olunye ucwaningo lwaphawula ukuthi ukuzuza kwesikhathi eside kwemisipha namandla kwancipha kulabo ababegeza ngeqhwa. Kuye kwaphakanyiswa ukuthi ukugeza okubandayo kungase kungaphumeleli nje kuphela ekuzuzeni imisipha emincane ngokuhamba kwesikhathi, kodwa kungase kuvimbele ukukhula kwemisipha ngokuphelele.
kubangela i-hypothermia
Njenganoma yiluphi uhlobo lokuchayeka isikhathi eside kubanda kakhulu, kunengozi ye-hypothermia, futhi ngeshwa ukugeza eqhweni nakho kuyafana.
I-Hypothermia iyisimo esiphuthumayo sezokwelapha esenzeka lapho umzimba ulahlekelwa ukushisa ngokushesha kunokuba ungakhiqiza ukushisa, okubangela izinga lokushisa eliphansi eliyingozi lomzimba. Iziqondiso ezijwayelekile zithi lapho umuntu ecwile emanzini okushisa angu-5 degrees Celsius, kuzothatha imizuzu eyi-10 kuya kwengu-20 ngaphambi kokuba aqale ukuzwa ukulahlekelwa ukusebenzisana namandla, okuyizimpawu zokuqala ze-hypothermia.
Uma sekushiwo lokho, uma ulandela imihlahlandlela yesikhathi semizuzu eyi-10-15 kanye nezinga lokushisa lika-10-15 degrees Celsius, ingozi ye-hypothermia incane.
Ingozi kubantu abanezimo zenhliziyo
Njengoba sichazile ngaphambili, eziningi zezinzuzo zokugeza eqhweni zivela emthelela onawo emzimbeni, ukwenza kusebenze izimpendulo ezifana "nokulwa noma ukundiza" kanye nokukhushulwa okunika amandla okunciphisa imizwa yokudangala. Kodwa-ke, lokhu kushaqeka kungaba nomthelela ophawulekayo ekugelezeni kwegazi ukuthi kwezinye imiphakathi akuzuzisi futhi kwezinye izimo kungaholela ekufeni kungazelelwe kubantu abanesifo senhliziyo esikhona.
Njengoba amazinga okushisa abandayo ehlisa izinga lokushisa elingaphakathi, aminyanisa imithambo yegazi futhi abambezele ukugeleza kwegazi lisuka emzimbeni liye ezingalweni nasemilenzeni, lokhu kungenza kube nzima ngenhliziyo ukumpompa igazi kuleyo mithambo eminyene. Lokhu kuyingozi ikakhulukazi kulabo asebevele benciphise ukugeleza kwegazi, njengoba kungabeka abantu kuleyo miphakathi engcupheni ephezulu yokushaywa unhlangothi noma ukuboshwa kwenhliziyo.
Kwenza imisipha eqinile ibe nzima nakakhulu
Nakuba ukugeza eqhweni kunenzuzo ekudambiseni ubuhlungu nokunciphisa ukuvuvukala kwemisipha, kungase kubangele ubuhlungu emisipha eqinile noma eqinile.
Nakuba zikhona izindawo zokugeza eqhweni ezikhuthaza imizimba yethu ukuba ingene ezifundeni ezikhululekile, inkolelo-mbono efanayo ayisebenzi emisipha yethu; amabhavu eqhwa enza imisipha ifinyela Futhi uma lokhu kwenzeka emisipha eqinile noma eqinile, kungenza ubuhlungu bube bubi kakhulu, ikakhulukazi emaphuzwini asemhlane ophansi noma entanyeni.