Ngesinye isikhathi ezimpilweni zethu siye sabhekana nalobo buhlungu bobuhlungu obucasulayo. Kungaba ngokushintsha indlela yokuqeqesha noma ukuqala ukudlala ezemidlalo ngemuva kwesikhathi eside ezinzile empilweni yokunganyakazi.
Uyafuna ukwazi ukuthi ziyini ngempela nokuthi ungazigwema kanjani? Ngiyaqiniseka ukuthi uyawuzonda umuzwa wokungakwazi uku-squat ngaphandle kobuhlungu bokwenza ama-squats, ngakho-ke qaphela.
Yini ama-shoelace?
Eminyakeni edlule, ubuhlungu kwakukholelwa ukuthi bubangelwa ukunqwabelana kwamakristalu e-lactic acid emisipha esetshenziswayo. Lawa makristalu abhoboza umsipha futhi akhiqiza ubuhlungu obudumile. Okwamanje le theory ilahliwe ngenxa yezizathu ezimbalwa:
- I-Lactic acid idinga izinga lokushisa elingu -5ºC ukuze icwebezele. Ngaphezu kwalokho, amakristalu e-lactic acid awazange atholakale kuma-biopsies emisipha.
- Iziguli ezinesifo sikaMcArdle, ezingakwazi ukukhiqiza i-lactic acid, nazo zahlushwa ubuhlungu.
- Amazinga e-lactate ayafana ngaphambi nangemva kokuzivocavoca.
Ithiyori eyamukelwa kabanzi namuhla iwukuthi ubuhlungu bukhiqizwa ukusabela kokuvuvukala kwezinyembezi ezincane ezihlukahlukene emisipha yemisipha kanye ne-tendon. Kwenzeka lapho imisipha yethu ingalungiswanga noma ingasetshenziselwa ukushuba kokuqeqeshwa.
Ukuqina kubonakala phakathi kwamahora angu-24 kuya kwangu-72 ngemva kokwenza umsebenzi othile ophakeme nokunyakaza okuphindaphindayo.
Umehluko phakathi kwezintambo zezicathulo kanye nokulimala
Isihluthulelo esiyinhloko sokwazi ukuthi sinokulimala noma ukuqina ukwazi ukushuba kobuhlungu kanye nesikhathi esisithathile ukuze sibonakale. Ubuhlungu esibuzwayo ekulimaleni bukhulu kakhulu, bukhulu futhi bubukeka ngokuphazima kweso; Nokho, ubuhlungu ngokuvamile buvela cishe amahora angu-24 ngemva kokuqeda ukuqeqeshwa. Ngaphezu kwalokho, ngokuvamile babangela ukwehla kwamandla endaweni ethintekile, kodwa ngaphandle kokuvimbela ukunyakaza.
Ubuhlungu bemisipha buhlukile ekulimaleni. Esimweni sokuqala, kukhona ukuzwela lapho uthinta imisipha, umuzwa wokukhathala noma ukushisa lapho uzivivinya, umuzwa omncane wokuba ndikindiki, ukungezwani nobuhlungu lapho uphumule. Ngakolunye uhlangothi, ekulimaleni ubuhlungu bukhulu, kokubili ngesikhathi sokuzivocavoca kanye nokuphumula.
Izintambo zezicathulo ngokuvamile zihlala izinsuku ezintathu, kodwa ukulimala kungahlala unomphela uma kungelashwa kusenesikhathi. Ngaphezu kwalokho, ubuhlungu be-muscle bulolu hlobo lwezicubu kuphela, kanti ukulimala kungase kwenzeke nasemalungeni.
Amaqhinga okunciphisa i-lactic acid emisipha
Kusukela lapha siyakuqinisekisa ukuthi ingilazi yamanzi anoshukela ayinamsebenzi. Kwakucatshangwa ukuthi aqeda ubuhlungu ngoba amanzi anoshukela ayencibilikisa amakristalu okwakumelwe aqaqambe emisipha. Uma ungakwazi ukubekezelela ubuhlungu, into ephumelela kakhulu ukuthatha ama-anti-inflammatories, ukusebenzisa ama-creams abandayo, ama-anti-inflammatory futhi wenze ama-massage. Kodwa uma ukwazi ukubhekana nakho, gwema ukuphuza imithi; Uyazi ukuthi ezinsukwini ezimbalwa ubuhlungu buzodlula.
Ukuba nokuqina akusho ukuthi sekumele uyeke ukuqeqeshwa, ngenye indlela. Ukwenza uhlobo olufanayo lokuzivocavoca kwandisa ukugeleza kwegazi endaweni ebuhlungu, okunciphisa ama-metabolite futhi kukhulule kancane ubuhlungu. Indlela engcono kakhulu yokuvimbela ukubonakala kwayo ukufudumala kahle futhi uqale ngomfutho ophansi. Uzodinga ukusebenzisa imisipha yakho futhi uthole ukuguquguquka ngaphambi kokwandisa ukushuba kokujima kwakho.
Kodwa-ke, ngezansi sikunikeza amathiphu angcono kakhulu okunciphisa ukuqoqwa kwe-lactic acid emisipha.
Hlala u-hydrate
Qinisekisa ukuthi uhlala unamanzi ngaphambi, ngesikhathi, nangemva kokuzivocavoca okukhulu. I-hydration efanele ibalulekile uma uzivocavoca ngoba ingasiza esikhundleni soketshezi olulahlekelwayo ngokuvivinya umzimba, isuse umzimba we-lactic acid, ivumele imisoco idale amandla, idambise imisipha ebuhlungu, ivimbele amajaqamba emisipha, futhi ugcine umzimba usebenza emazingeni afanele.
Ochwepheshe batusa ukuthi uphuze okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku, futhi wandise lesi samba uma uzivocavoca. Nokho, umthamo oqondile uzoncika kumuntu ngamunye.
ukuphumula phakathi kokujima
Nakuba ukuvivinya umzimba njalo kungakusiza ukuba ugcine ukungaguquguquki, ukuphumula okwanele phakathi kokuzivocavoca kubalulekile ukuze imisipha ilulame. Iphinde inikeze umzimba wakho ithuba lokudiliza noma iyiphi i-lactic acid eyeqile.
Thola okungenani usuku olulodwa lokuphumula olugcwele ngeviki. Kulungile ukwenza izivivinyo ezilula noma ukunyakaza ngezinsuku zokuphumula, vele ukwenze ngomfutho omncane.
funda ukuphefumula kahle
Kubalulekile ukuthuthukisa indlela yakho yokuphefumula. Abasubathi abenza izivivinyo zokuphefumula bakhulisa ukusebenza kwabo kwezemidlalo ngaphandle kokukhulisa amazinga e-lactic acid. Ukwenza indlela elula yokuphefumula, donsa umoya kancane ngamakhala akho bese uwukhipha ngomlomo wakho. Ungase ufune ukubamba umoya wakho imizuzwana embalwa ngemva kokuhogela ngakunye, kodwa kwenze lokhu kuphela uma uzizwa ukhululekile.
Zijwayeze lezi zindlela zokuphefumula ngenkathi uzivocavoca kanye nalo lonke usuku lonke. Lokhu kungasiza ukuletha umoya-mpilo owengeziwe emisipha, kunciphise ukukhiqizwa kwe-lactic acid futhi kusize ukukhulula noma yikuphi ukunqwabelana.
Zifudumeze futhi welule ukuze ukhulule ubuhlungu
Thatha isikhathi sokufudumala futhi welule imisipha yakho ngaphambi nangemva kokuzivocavoca kwakho. Ukwelula kancane ekuseni nasebusuku nakho kungasiza. Ngisho noma kungaba imizuzu embalwa nje ngesikhathi, imisipha yakho izokubonga.
Ukwelula kungasiza ukuvuselela ukujikeleza kwegazi, ukwandisa ukuguquguquka, futhi kunciphise ukungezwani. Lokhu kusiza ukuletha umoya-mpilo owengeziwe emisipha, okunganciphisa ukukhiqizwa kwe-lactic acid futhi kuqede ukunqwabelana kwe-lactic acid emisipha.
sebenzisa i-magnesium
Ukwandisa ukudla kwakho kwe-magnesium kungasiza ekuvimbeleni futhi kudambise ubuhlungu bemisipha nama-spasms angahambisana nokwakheka kwe-lactic acid. Kungasiza futhi ukukhiqiza amandla ukuze imisipha yakho ithole umoya-mpilo owanele ngenkathi uzivocavoca.
Ukudla okunothe nge-magnesium amantongomane, imidumba, nemifino enamahlamvu aluhlaza. Ukugeza ama-flakes e-magnesium noma usawoti we-Epsom kungenye indlela yokumunca i-magnesium. Kungasiza futhi ukukhuthaza ukuphumula, ukukhulisa amazinga amandla, futhi kudambise ubuhlungu, ikakhulukazi uma ukwenza njalo.
Phuza ijusi yewolintshi ukuze uqine
Ukuphuza ingilazi yejusi yewolintshi ngaphambi kokuqeqeshwa kungaba nenzuzo ekwehliseni amazinga e-lactate nasekuthuthukiseni ukusebenza kwezemidlalo. Ucwaningo oluthile luye lwabonisa ukuthi ijusi yewolintshi inikeza amazinga aphansi e-lactic acid, okuphakamisa ukuthi abagijimi bazoba nokukhathala okuncane kwemisipha. Iphinde ibonise ukusebenza komzimba okungcono kanye nobungozi obuncane benhliziyo nemithambo yegazi.
Abanye abacwaningi bakholelwa ukuthi lokhu kuthuthukiswa kwakubangelwa ukwanda kwabahlanganyeli be-vitamin C ne-folic acid. Nokho, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe le miphumela.