Into omele uyazi malunga nokuqaqamba kwemisipha

Ukuzilolonga ngokugqithisileyo kunokwenza umzimba wakho usebenze ngomda.Ngamanye amaxesha unokuvuka ezinzulwini zobusuku ngenxa yobuhlungu.Bambalwa abantu abaziyo ukuba kwenzeka ntoni xa umthambo.UMarkus Klingenber, ugqirha wamathambo kunye nengcali yezemidlalo evela kwi-polyclinic ye-Beta Klinik yaseJamani, naye ongugqirha osebenzisanayo weKomiti ye-Olimpiki, usinceda ukuba siqonde iingxaki ze-muscle ngokuchanekileyo ngokwabelana kwakhe.

Izihlunu zinokukrazuka kuqeqesho olugqithisileyo okanye ukugcwala

Ubuhlungu bemisipha bubangelwa ukwenzakala okufihlakeleyo kwezicubu zomzimba.Izicubu zezihlunu zenziwe zizinto ezininzi ezahlukeneyo zecontractile, ubukhulu becala izakhiwo zeprotheyini.Bangakwazi ukukrazula uqeqesho olungaphezulu okanye uqeqesho olungafanelekanga, kwaye umonakalo omncinci ungaphakathi kwimicu yemisipha.Ngamafutshane, ukuba buhlungu kwenzeka xa uqinisa izihlunu zakho ngendlela engaqhelekanga.Umzekelo, xa uziqhelanisa nomdlalo omtsha okanye uzama iindlela ezintsha zokuzilolonga.

Esinye isizathu kukugcwala.Xa sisenza uqeqesho lwamandla kwaye sifuna ukucwangcisa umthambo ovuselelayo ngakumbi kunokuba unokuwuphatha, ingozi inokubangelwa ukuba uvuselelo luphezulu kakhulu.

Ingaba ubuhlungu bemisipha buhlala ixesha elingakanani?

Ubuhlungu obucacileyo obuveliswe ngokuthe ngcembe emva koqeqesho bubizwa ngokuba kukulibaziseka kokuzivocavoca kwemisipha.Ngamanye amaxesha ubuhlungu obunjalo abuyi kwenzeka de kube ziintsuku ezimbini kamva.Oku kuhambelana nokudumba kwemisipha.Kwinkqubo yokulungiswa kwakhona kwe-fiber ye-muscle kunye nokubuyisela, ukuvuvukala kunokwenzeka, kwaye yingakho ukuthatha iziyobisi ezichasayo okanye i-painkillers kunokunceda.

Ngokuqhelekileyo kuthatha iiyure ezingama-48 ukuya kwezingama-72 ukuchacha kwezo ntlungu nezihlunu.Ukuba kuthatha ixesha elide ukuchacha, oko kusenokungabi kukuqaqamba kwezihlunu, kodwa ukwenzakala okumandundu okanye ukukrazuka kwefiber yezihlunu.

Ngaba ndingaqhubeka ndisenza umthambo xa ndiqaqanjelwa sisihlunu?

Ngaphandle kokuba ukuqaqamba kwemisipha yakho kufunyaniswe njengokukrazuka kwemisipha, ungaqhubeka nomsebenzi wakho.Ukongeza, ukuphumla okanye ukuhlamba kunceda ukukhulula ubuhlungu bemisipha.Ukuhlamba okanye ukuphulula umzimba kunokuphucula ukujikeleza kwegazi kunye nokunceda ukukhawulezisa inkqubo yokukhupha inkunkuma emzimbeni wakho, ukuze ukwazi ukuchacha ngcono kwaye ngokukhawuleza.

Ngaba kulungile ukutya ukutya?

Ingcebiso ngokubanzi kukuba usele amanzi aneleyo, kwaye ukwandisa iivithamin okanye ukutya ukutya okulungileyo kunokuba luncedo.Ukusela amanzi amaninzi, ukutya ukutya okune-OMEGA3 fatty acid enjengamandongomane okanye i-chum salmon kunye nokuthatha isongezelelo sokutya i-BCAA eyi-amino acid eyenza imisipha iluncedo ekubuyiseni imizimba yethu.

Ngaba ukuhleka kubangela intlungu yemisipha?

Ngokuqhelekileyo, ubuhlungu bemisipha buxhomekeke kuqeqesho.Ukuba uqeqesha imisipha yamalungu ongazange uwaqeqeshe ngaphambili, ubuhlungu bungenzeka ekuqaleni.Ngokwenene, imisipha nganye inomthwalo othile kunye nokuchasana nokukhathala.Ukugcwala kakhulu kunokubangela intlungu.Unokuba nezihlunu ezibuhlungu ze-diaphragm ngenxa yokuhleka.Kubalulekile ukuba uqale ngeentsimbi ezilula kwaye wandise ukuqina okanye ixesha loqeqesho ngokuthe ngcembe.

Iimbaleki nazo ziba buhlungu kwizihlunu

Iimbaleki nazo zikhathazwa kukuqaqamba kwezihlunu, kodwa zinonyamezelo oluphezulu.Ukuba ufuna ukuphinda inkqubo yokuzivocavoca ukususela kusuku oludlulileyo, ngoko kufuneka unciphise umthwalo ngesiqingatha.Ingongoma kukuba, indlela yokuvuselela i-muscle metabolism.Eyona ndlela ilungileyo kukuqala ngomthambo othambileyo we-eccentric njengokufudumala, kwaye emva koko wonyuse umthwalo ngokucothayo kwaye uwenze ube nzulu ngakumbi.

Ukolula okunamandla kunye nokwelula okuzinzileyo

Ngaphambi kokuba wenze umthambo, kufuneka usebenzise ukolula okuguquguqukayo ukuze uncede ukunyusa uxinzelelo lwemisipha, eyona nto iphambili ngexesha lokuzilolonga.Emva kokuzivocavoca, ukunweba kwe-static kungasetyenziswa ukukhuthaza ukuvuselelwa kwe-muscle fiber.Uqeqesho lunokukwenza uzive uqaqanjelwa, kodwa iintlungu aziyonjongo yomthambo wakho.Ugxininiso kukufikelela kwiinjongo zakho zokuzilolonga, kwaye ukuba buhlungu akungomgangatho wokulinganisa ukuba uyasebenza kangakanani na.

Ukunciphisa ubuhlungu bemisipha,Yikang Medicalinikeza isisombululo esifanelekileyo -Umpu wokuphulula izihlunu wamandla aphezulu.Lo mpu wokuphulula izihlunu ukhulula izihlunu ngokuphulula kunye nokothuka emzimbeni wezigulane.Intloko yempembelelo yamandla aphezulu enelungelo elilodwa lomenzi inciphisa ngokufanelekileyo ilahleko yamandla amaza othuso athumela kwizicubu zomzimba.Oko kukuthi, umpu we-massage wenza ukuba i-vibration ephezulu-frequency ingene ngokukhuselekileyo nangempumelelo kwizicubu ezinzulu zemisipha.

Uphononongo lubonisa ukuba ukukhathala kunye nesifo kunokunciphisa ubude be-muscle fiber kwaye zenze i-spasms okanye i-trigger points.Ngokungcangcazela kunye ne-massage, umpu we-massage unceda ukudibanisa i-muscle fascia, ukukhuthaza igazi kunye ne-lymphatic drainage.Kwaye ukongeza, ikhuthaza ukubuyiswa kobude befiber ye-muscle kunye nokunciphisa ukuxinezeleka kwemisipha.

Funda ngakumbi malungaUmpu wokuphulula izihlunu wamandla aphezulue:https://www.yikangmedical.com/muscle-massage-gun.html