Amathiphu asheshayo
- Gingqa kancane, cishe i-inch ngomzuzwana.
- Chitha imizuzwana engu-30 kuya ku-60 emsipheni ngamunye.
- Phefumula bese uyayeka uma kuba bukhali.
Kukhona uhlobo oluthile lobuhlungu obuvela usuku noma ezimbili emva kokuzikhandla. Wakhuphuka izitebhisi, waqala ukuzivocavoca okusha, wasiza umngane ukuthutha usofa. Ngakusasa ekuseni uyasukuma bese imilenze yakho ifaka isikhalazo. Lobo buhlungu bunegama. Kuwubuhlungu bemisipha obufika sekwephuzile, i-DOMS ngokufushane, futhi kungenye yezinto ezijwayeleke kakhulu umzimba ozenzayo.
I-foam rolling ingenye yezinto abantu abazifunayo ukuze bazizwe bengcono lapho bufika. Umbuzo ofanele ukubuzwa ulula. Ingabe kuyasiza ngempela? Impendulo eqotho ithi yebo, kancane, futhi kufanele uqonde ukuthi kungani ukuze ungalindeli okwengeziwe kuko kunalokho okunganikeza.
Buvelaphi ubuhlungu
I-DOMS akulona uphawu lokuthi wenze okuthile okungalungile. Ngokwe-Cleveland Clinic, ivela lapho ubekela umsipha inselelo edlula lokho ojwayele kukho, ikakhulukazi phakathi nokunyakaza lapho umsipha welula ngaphansi kwengcindezi. Ukwehlisa umzimba wakho engxenyeni engemuva ye-squat. Ukugijima wehla iwa. Ukwehla izitebhisi usuku ngemva kosuku lwemilenze. Lokho kunyakaza kokwehlisa kubangela ukudabuka okuncane emicwilikeni yemisipha, futhi ubuhlungu buyingxenye yeqembu lokulungisa elifikayo ukuze lakhe kabusha.
Ngokuvamile bufinyelela esicongweni usuku noma ezimbili emva komzamo futhi kuyivelakancane ukuthi buhlale ngaphezu kwezinsuku ezinhlanu. Bese buyanciphela, futhi umsipha okhule kabusha uqine kancane kunangaphambili. Lobo buhlungu, noma bucasula kangakanani, kuwumsindo wakho oqina.
Yini ngempela i-foam rolling ekwenzayo
I-foam roller isilinda esiqinile ocindezela isisindo somzimba wakho kuso, ugingqa umsipha kancane phezu kwaso. Kuyindlela yokuzinika i-massage ejulile ngaphandle kokuyikhokhela.
Nakhu ucwaningo olukusekelayo ngempela. I-foam rolling ibonakala inciphisa ubuhlungu nokunye ukwehla kokusebenza okuza ne-DOMS. Ingehlisa ukuqina nokuqinana okuzwayo osukwini noma ezimbili emva kwalokho, futhi ivame ukushiya umsipha uzizwa uxegile nelunga linyakaza ngokukhululeka kakhulu ngokushesha emva kwalokho. Leyo yimiphumela yangempela, ewusizo.
Nansi ingxenye eqotho. Ososayensi basengaqinisekile ngokugcwele ukuthi kungani kusebenza. Ayikho incazelo enqunyiwe yokuthi ukucindezela umsipha kuguqulwa kanjani kube ubuhlungu obuncane, futhi ayikho inani lesikhathi noma ingcindezi ephelele okuvunyelwene ngayo. Ngakho phatha izimangalo ezinamandla ngokungabaza. I-foam rolling ayikhiphi ubuthi noma ukuncibilikisa noma yini. Lokho ekwenza ngokwethenjelwa ukukwenza uzizwe ungcono unyakaze kalula, okuthi ekuseni okuqinile kwanele.
Indlela yokukwenza ngempela
Awudingi izifundo zobuchule. Iziqondiso ezimbalwa ezimnene zikugcina kuwusizo futhi kukhululekile:
- Khetha iqembu lemisipha ebuhlungu, njengemisipha yemilenze engezansi, ingaphambili noma ingemuva yamathanga akho, noma umhlane wakho ongenhla.
- Phumuza leyo ndawo phezu kwe-roller uvumele esinye isisindo sakho sihlale kuyo.
- Gingqa kancane, i-inch noma ezimbili ngomzuzwana, wenyuke wehle ubude bomsipha.
- Uma ufinyelela endaweni ebuhlungu, ima lapho uphefumule imizuzwana embalwa kunokugedla amazinyo kukho.
- Chitha cishe imizuzwana engu-30 kuya ku-60 endaweni ngayinye. Imizuzu embalwa isiyonke yanele.
Kugcine engxenyeni enenyama yomsipha. Yeka amalunga akho, amathambo omhlane wakho ongezansi, nanoma yikuphi lapho kuzwakala kubukhali kunokuba buhlungu. Umuzwa owufunayo uhlobo oluhle lokungakhululeki, uhlobo olwenza ukhiphe umoya. Uma ushwabene noma ubambe umoya wakho, yeka ingcindezi.
Ukululama kungaphezu kwe-foam roller
Kuyasiza ukukhumbula ukuthi ukugingqa ithuluzi elilodwa elincane, hhayi umsebenzi wonke. I-Cleveland Clinic ibala ukuphumula njengento ebalulekile emisipheni ebuhlungu, kanye nokunyakaza okulula njengokuhamba okulula noma ukwelula okumnene ukuze uxege, ukushisa noma ukubanda ukuze uzwe kamnandi, nokuphuza amanzi anele. Ubuthongo benza okuningi ekululameni kunanoma yiliphi ithuluzi. I-foam roller yingezelelo enhle kukho konke lokho, hhayi esikhundleni sako.
Yenza kancane lapho usaqala kuko. Uma ulawula ukulimala, isimo sobuhlungu obungapheli, noma uke wahlinzwa, xhumana nodokotela noma nomelaphi womzimba ngaphambi kokugingqa indawo, ngoba ukucindezela endaweni engalungile kungakuhlehlisa.
Futhi yazi umugqa phakathi kobuhlungu obujwayelekile nokuthile okwengeziwe. I-DOMS ejwayelekile ibuthuntu, isabalele kuwo wonke umsipha, futhi iyanciphela ngosuku lwesihlanu. Ubuhlungu obubukhali nobuqhubekayo, ubuhlungu obuhlala ngaphezu kwesonto, ukuvuvukala okubi, noma umchamo omnyama noma onegazi emva kokuzivocavoca okunzima yizimpawu zokushayela udokotela kunokufuna i-roller. Lokho kuyivelakancane, kodwa kufanele ukwazi.
Kodwa isikhathi esiningi, kumane kube umzimba wakho owenza umsebenzi wawo wokulungisa. Wunike ukuphumula okuncane, ukunyakaza okuncane, imizuzu embalwa emincane phezu kwe-roller, bese uwuvumela ukuthi uqede umsebenzi.
Imithombo
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment
- National Center for Biotechnology Information, Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
- National Center for Biotechnology Information, Foam Rolling or Percussive Massage for Muscle Recovery: Insights into DOMS