Imisipha eminyameni ingaba inkinga enkulu

Abalandeli bezemidlalo bayazi kuqala ngemisipha emibi. Izimpawu ezibonakalayo zivela ngosuku olulunye emva kokuqeqeshwa. Ngenxa yezemidlalo ngokweqile, uthola umuzwa omubi, futhi ukubonakala ngokucacile kwezandla nezinyawo. Emcabangweni, umcabango owodwa kuphela uhlose ukuthi: "Ngifake umsizi, yini okufanele ngiyenze?".

Izimbangela zokungqubuzana kwemisipha

Abanye abalandeli bezemidlalo bakholelwa ukuthi imisipha eminyene yimbangela yemisebenzi yemidlalo enenzuzo, futhi cishe kungenzeka ukuthi lesi sifo sizodlula. Kodwa lokhu akulona iqiniso ngempela. Phakathi nomthwalo, imisipha iyancipha. Futhi uma ukuvivinya umzimba isikhathi eside, imicu ye-muscle ayinayo i-oxygen eyanele. Ngenxa yalokho, kwakhiwa i-lactic acid.

Abagijimi abangenasiphelo ngokuvamile bazinaki imisipha eminyene futhi baqhubeke nokuqeqesha ngendlela ejwayelekile. Ukuphikelela emidlalweni, kuhle, kepha kulokhu, ukuhlukana kwezicubu zomzimba kungenakugwema. Izimpawu zokuhlaselwa zilandelayo:

1. Igazi lihlanganisa emilenzeni, izandla ngevolumu enkulu.
2. Ukunciphisa ama-microfractures.
3. Ukuvuvukala kwemisipha ngenxa yokwakhiwa kwe-lactic acid.

Ukuvimbela ukuxubana kwemisipha kuyinto engokoqobo

Ungazivikela enkingeni engathandeki ehlotshaniswa nokucinana kwemisipha. Kubalulekile ukukhumbula imithetho yokulungiselela umzimba wakho ukuqeqeshwa:

1. Faka imali kuma-pharmacy noma ezitolo ezikhethekile zemidlalo yokudla okunamavitham complexes noma ama-amino acids. Ukukhetha kwabo kukhulu ngokwanele.
2. Thenga izinhlamvu zeboya. Bagqoke ngokuqondile ngesikhathi sokuqeqesha.
3. Ukufudumala imizuzu emihlanu. Ungabandakanya inkimbinkimbi encane, efaka ukugijima, ukuhamba, izikwele, ukwelula. Ukugcizelela okudingekayo ngokuzivocavoca kwamalungu.
4. Ukudla kungakapheli imizuzu engama-30 ngaphambi kokuzivocavoca.

Izenzo emva kwezingxenye zemidlalo

Ukunamathela ezintweni ezilandelayo, abadlali ngeke babhekane nombuzo othi "Yini okufanele ngiyenze lapho imisipha yami ivinjiwe?".

1. Emva kwamakilasi uthathe ishayela eshisayo. Inketho enhle kakhulu kuyoba yi-sauna, kodwa hhayi ngaphambi kwamaminithi angu-20 emva kokuqedwa koqeqesho.
2. Faka indwangu yeboya emsimbeni noma ebhodleleni lamanzi afudumele.
3. Umfaki sicelo esifanele uKuznetsova. Kubalulekile ukuma kuwo imizuzu embalwa.
4. Hamba imisipha emilenze yemilenze nezandla. Sebenzisa iminwe yakho ukuhamba nxazonke endaweni ethintekile ukuze igazi liqale ukujikeleza futhi.
5. Ngeke kube nzima ukululaza izihluthulelo zesifuba: izandla zibeka kuqala ngokuphambene nomzimba futhi zenze ukuphefumula okungu-5-7, ngakho-ke kufanelana kuzoba nenombolo efanayo yokuphefumula, bese uphakamisa futhi uhlangothi.
6. Ukwehliswa kwemisipha ye-dorsal: ukuqhubekela phambili (kancane entwasahlobo), bese uqedela ukuqondisa. Ukuzivocavoca uphinda izikhathi eziningana.
7. Ukwehliswa kwemisipha yomlenze. Imilenze emilenze emide, yenza ukuhlala phezulu kwesinye noma esinye isilwane.
8. Ngemuva kokuqeqeshwa, i-cocktail esekelwe ama-carbohydrate namaprotheni ayasiza. Ngokuvamile bathengwa eminyangweni yemidlalo yokudla.
9. Ngokufanayo nezivivinyo kuyisifiso sokudla izithelo.
10. Ngobuhlungu obukhulu, amafutha, ama-gel, ama-creams asetshenziswa. Kungcono uma ukuqokwa kukwenziwa udokotela.

Ukuzivocavoca ukuphumula ubuhlungu

Ungamshaya kanjani kahle imisipha? Lo mbuzo uqobo, cishe, emkhakheni wokwakha umzimba. Ukuthi bahlonywe ngempela, kuyadingeka ukwenza izindlela eziningana zokuqala (3-5), uphinda izikhathi ezingu-8-12. Kuyinto efiselekayo ukuphambanisa izicubu zomzimba ezilinganisweni zamahhala, futhi kuzodingeka ukuba unikeze isimo kuma simulators. Kufanele kukhunjulwe ukuthi ukwehla kwamandla emali ngokweqile kuzoholela ekulimaleni okukhulu.

Ukuzivocavoca okuncane kuzokusiza ukunqoba lesi sifo:

1. Sukuma uqonde, vusa unyawo lwakho lokunene uphenduke ngakwesokudla, kwesokunxele, phambili-emuva. Ngokufanayo, yenza unyawo lwesokunxele.
2. Esimweni esilungile, thola izintambo ngesithende ngokunye ngezinyawo noma kwesokunxele.
3. Hlala esihlalweni - faka izinyawo zakho iqonde, izinyawo - phansi. Ungadabuli izithende, ude udonsa uhlangothi lwesokudla, unyawo lwesokunxele. Ukuzivocavoca okunjalo kuzoba usizo ekuvinjeni.

Ukupheka okuphumelelayo

Ukukhulula nokukhulula ukucindezeleka okuqinile kuzosiza amafutha abalulekile. Ungabathenga ekhemisi. Azikho izindleko. Indlela elula: ukuqoqa emanzini afudumele okugezela, engeza amaconsi ambalwa kunoma yikuphi amafutha bese uphonsa ngaphakathi kokuqukethwe imizuzu engu-20. Ngemva kokwenza inqubo izinsuku ezimbalwa ngokulandelana, ungakhohlwa ubuhlungu besisu.

Amanzi okugeza okuphumelelayo nge-massage, kodwa kuyinto efiselekayo ukuqhuba ehhovisi le-masseur, ukuze ungakhulisi ubuhlungu ngokucindezela okungalungile. Kulesi simo, kufanele uthembele kuchwepheshe wezobuchwepheshe.

Imithi yokuthola imisipha

Akubona bonke abagijimi abakholelwa kumakhambi abantu, ngakho ukwelashwa kwezokwelapha kuyinhloko yazo. "Finalgon" - amafutha, okunciphisa ubuhlungu emalungwini nasemisipha, ngesikhathi esifanayo kuqeda inqubo yokulwa nokuvuvukala. Kungakapheli izinsuku eziyi-10 umuthi uphuthunyiswa endaweni ethintekile izikhathi ezingu-2-3 ngosuku futhi uboshwe ngendwangu yeboya.

Esikhathini sosizo lokuqala, umgijimi kufanele abe nokutholakala kwezidakamizwa ibuprofen, aspirin, naproxen. Kodwa kufanele kukhunjulwe ukuthi i-aspirin ivinjelwe abantu abaneminyaka engaphansi kweminyaka engu-18 ubudala. Ukuzitholela akuyona efiselekayo - kungcono ukufuna usizo oluvela kubachwepheshe.

Imisipha, ivalwe kanye futhi iphathwe ngendlela efanele, izobuyiselwa ngokushesha kakhulu ekusebenzeni okulandelayo ngomthwalo ofanayo, ngoba umphumela wokuzivikela uzokhula. Uma ubuhlungu bubekezelela, khona-ke ungaqhubeka ukudlala ezemidlalo, kodwa ngokucindezeleka okuncane. Ngezifo ezinzima, kungcono ukuyeka ukuqeqeshwa kwezinsuku ezimbalwa noma ngisho namasonto kuze umzimba ubuyiselwe ngokuphelele.

Ukwenza ubuhlungu be-muscle, amaminerali kanye nezinkinga ezikhethekile zamavithamini kuthathwe: Apitonus P, Elton P, Leveton Forte. Ngaphezu kwalokho, ukuhola indlela yokuphila enempilo.