Amathiphu asheshayo
- Nyakaza kancane ngosuku olulandelayo; umsebenzi olula uxegisa imisipha ebuhlungu.
- Lindela ubuhlungu obukhulu cishe ngosuku lwesibili, bese buyanyamalala ngosuku lwesihlanu.
- Umchamo omnyama noma ubuhlungu obucijile, obungapheli kusho ukuthi shayela udokotela, hhayi ukulinda.
Wenze into enhle ngawe. Isikhathi sokuqala esikhathini eside e-gym, uhambo olude, ikilasi elikucindezele kancane. Ekuseni okulandelayo uzizwa kahle, mhlawumbe uze uziqhenye. Bese kufika usuku lwesibili imilenze yakho ibe nemibono ngezitezi zonke.
Lobo buhlungu obubambezelekile buvamile kangangokuthi bunegama labo: ubuhlungu bemisipha obufika emva kwesikhathi, noma i-DOMS. Igama elithi "obufika emva kwesikhathi" yilona lonke ibali. Kuyivelakancane ukuthi bukushaye usazivocavoca. Bunwabuzela ngosuku olulandelayo, buzinze bujule, bese buyanyamalala bobodwa. Ebantwini abaningi, isikhathi esiningi, buwuphawu lokuthi umzimba wakho uyazivumelanisa, awuphuki.
Besifuna ukuhamba nawe kulokho okwenzeka ngempela, ngoba imfihlakalo iyingxenye eyenza kukhathaze. Uma usuqonda iphethini, usuku olubuhlungu emva kokuzivocavoca luyeka ukuzwakala njengesithiyo bese luqala ukuzwakala njengengxenye yohlelo.
Ukuthi i-DOMS iyini ngempela
Uma ubekela umsipha inselelo ngendlela ongayijwayele, wenza izinga elincane lokucindezeleka ngaphakathi kwezimbotshana zemisipha nezicubu ezihlanganisayo ezizungezile. Umzimba wakho usabela ngenqubo yokulungisa esezingeni eliphansi, futhi leyo nqubo yiyona oyizwa njengobuhlungu nokuqina. I-Cleveland Clinic ichaza ubuhlungu njengobuqala usuku olulodwa kuya kwezintathu emva kokuzivocavoca futhi obungavamile ukuhlala ngaphezu kwezinhlanu.
Uhlobo olulodwa lokunyakaza lubudala ngaphezu kwanoma yiluphi olunye: ingxenye yokwelula yokunyakaza, lapho umsipha usebenza usaneluleka. Ukwehlisa isisindo lapho ugobisa ingalo, ukuhamba wehla emgwaqweni othambekayo, ukwehla kancane ku-squat noma i-lunge. Abacwaningi bakubiza ngokuthi ukunyakaza kwe-eccentric, futhi ngokwethembekile kudala ubuhlungu obungaphezu kwengxenye yokuphakamisa noma yokusunduza yalowo msebenzi ofanayo.
Isayensi lapha isasetshenzelwa, futhi lokho kufanele kushiwo ngokusobala. Iminyaka indaba elula kwakuwukuthi "ukuklebhuka kwemisipha okuncane kakhulu." Ucwaningo olusha lukhomba izicubu ezihlanganisayo nohlelo lwezinzwa njengokudlala indima enkulu kunalokho esasicabanga. Awudingi impendulo yokugcina ukuze usebenzise esebenzayo.
Uhla lwesikhathi, ukuze wazi okuvamile
I-DOMS ilandela indlela ebikezelekayo kahle. Ukuyazi kungakusindisa ekukhathazekeni okuningi.
- Amahora ambalwa okuqala. Ngokuvamile uzizwa kahle, noma ukhathele nje ngendlela emnandi. Ubuhlungu buyivelakancane lapha okwamanje.
- Amahora ayishumi nambili kuya kwangamashumi amabili nane. Ubuhlungu buqala ukwakheka. Imisipha izwakala ibuthaka uma uyicindezela noma uyinyakazisa ngokugcwele kwayo.
- Amahora angamashumi amabili nane kuya kwangamashumi ayisikhombisa nambili. Yilesi isikhathi esikhulu kunazo zonke. Usuku lwesibili luvame ukuba lubi kunazo zonke, okumangaza abantu abazizwa kahle ngosuku lokuqala.
- Izinsuku ezintathu kuya kwezinhlanu. Buyaphola bese busuka bobodwa, ngaphandle kokwelashwa nhlobo.
Uma uqala, noma ubuyile emva kwesikhathi ungenzi lutho, lindela ubuhlungu obubonakala kakhulu. Lokho akulona uphawu lokuthi weqisile. Kuwuphawu lokuthi ukunyakaza kwakukusha. Izindaba ezinhle ziqinisile: yenza wona lowo msebenzi futhi ngesonto noma ezimbili, uzoba nobuhlungu obuncane kakhulu. Umzimba wakho ufunda ngokushesha. Abacwaningi bakubiza ngokuthi umphumela womzamo ophindaphindiwe, futhi yingakho isikhathi sesibili cishe njalo sithamba kunesokuqala.
Okusiza ngempela
Ayikho iswitshi elimangalisayo elisusa i-DOMS, futhi noma ubani okuthengisela lona wenza izethembiso ezidlulele. Kodwa izinto ezimbalwa ezilula ngempela zehlisa ubuhlungu futhi zikusize unyakaze ngokukhululeka kakhudlwana ngesikhathi budlula.
- Nyakaza kancane. Yilokhu okuzwakala kungalungile kodwa kusebenza. Umsebenzi olula uletha ukugeleza kwegazi emisipheni ebuhlungu bese uyayixegisa. Ukuhamba okulula, ukugibela ibhayisikili kancane, ukwelula kancane. Uvame ukuzizwa ungcono ngesikhathi unyakaza kunangaphambili.
- Sebenzisa ukufudumala ukuze wehlise ukuqina. Ukushisa kwandisa ukugeleza kwegazi futhi kwehlise lowo muzwa oqinile, obambekile. Ukugeza ngamanzi afudumele noma ipedi eshisayo ezindaweni ezimbi kunazo zonke kungaba yimpumuzo, ikakhulukazi ekuseni.
- Sebenzisa ukubanda ukuze wehlise ubuhlungu obucijile. Ukubanda kungathoba ubuhlungu nokuvuvukala. Ipuleti elibandayo isikhashana kulungile uma ukufudumala kungasizi.
- Ubuthongo namanzi. Ukululama kwenzeka usaphumula. Ukulala ngokwanele nokuhlala unamanzi ngeke kuzwakale kumangalisa, kodwa kwenza umsebenzi othule ngasese.
- Kunike isikhathi, futhi wehlise. Awudingi ukubhaxabula yona le misipha ebuhlungu ngakusasa. Sebenza enye indawo, wehlise, noma uthathe usuku lokuphumula. Ubuhlungu buzosuka bobodwa.
Into ongadingi ukuyenza ukuqhubeka nokuzilolonga okunzima phezu kwemisipha ebuhlungu kakhulu ukuze "uziqinise." Ubuhlungu akuyona injongo yokuzivocavoca, futhi umsebenzi ongakushiyi ubuhlungu usengaba umsebenzi omuhle kakhulu. Ubuhlungu buwulwazi nje ngokusha kwento, akulona ikhadi lamaphuzu.
Indlela yokuba nobuhlungu kancanyana
Indlela ethembeke kakhulu yokugwema ukuphahlazeka izinsuku ezintathu ukukhula kancane kancane. Uma uqala into entsha noma ubuya emva kokuphumula, yenza okuncane kunalokho ocabanga ukuthi ungakwenza. Umthetho ojwayelekile, onengqondo ukukhulisa okwenzayo ngezinyathelo ezincane isonto nesonto kunokweqa ngamandla. Imisipha yakho, imisipha edonsayo, nezicubu ezihlanganisayo konke kuzivumelanisa ngesivinini sako, futhi indlela ehamba kancane iyakuvumela ukuthi kuhambisane.
Ukufudumeza umzimba ngaphambi kokuba ucindezele kanzima, nokungena kancane ekunyakazeni okusha kunokwenza konke ngamandla ngosuku lokuqala, kusiza umzimba wakho uhlangabezane nesidingo ngokwethuka okuncane. Akukho kulokhu okuvimbela ubuhlungu ngokuphelele, futhi akudingeki. Kugcina nje ubuhlungu bube sezingeni elinobungane esikhundleni sezinga lokungakwazi-ukuhlala-phansi.
Uma ubuhlungu buyinto enye
I-DOMS ibuthuntu, ibuhlungu, isakazeke kuwo wonke umsipha, futhi iba ngcono usuku nosuku. Izimpawu ezimbalwa zokuxwayisa zisho ukuthi kufanele uyeke ukuqagela bese uyahlolwa.
I-Cleveland Clinic ikhomba lezi ikakhulukazi:
- Ubuhlungu obucijile, obuzumayo, noma obungapheli esikhundleni sobuhlungu obuthuntu
- Ubuhlungu obuhlala ngaphezu kwesonto esikhundleni sokunyamalala
- Ukuvuvukala okukhulu, noma ubuhlungu elungeni esikhundleni somsipha uqobo
- Umchamo omnyama ngokungajwayelekile, njengetiye noma i-cola
Leyo yokugcina ibalulekile. Umchamo omnyama emva kokuzivocavoca okunamandla kakhulu noma okungajwayelekile kungaba uphawu lwesimo esingavamile esibizwa nge-rhabdomyolysis, lapho umsipha olimele ukhipha izinto ezingalimaza izinso. Kuyivelakancane, kodwa kuyisimo esiphuthumayo sezokwelapha, ngakho ungabulindi buze buphele. Thola usizo ngosuku olufanayo.
Uma unesimo sezempilo, ukukhathazeka ngenhliziyo, ukhulelwe, noma ubuya ekulimaleni, kufanele ube nengxoxo esheshayo nodokotela wakho ngaphambi kokuqala uhlelo olusha. Hhayi ngoba ukuzivocavoca kuyingozi, kodwa ngoba umuntu owazi umlando wakho angakusiza uqale endaweni efanele.
Isikhathi esiningi, nokho, lobo buhlungu bezinsuku ezimbili buyilokho okubukeka kuyikho: ubufakazi bokuthi wavela. Yiba nomusa omncane emilenzeni yakho, qhubeka unyakaza kancane, uvumele umzimba wakho wenze okunye.
Imithombo
- Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS)
- National Library of Medicine (PMC), Is "Delayed Onset Muscle Soreness" a False Friend? The Potential Implication of the Fascial Connective Tissue
- National Library of Medicine (PMC), Delayed onset muscle soreness: Involvement of neurotrophic factors