Ukunyamezela emva kokuzivocavoca kuyinkxalabo eqhelekileyo yabadlali abaninzi. Igama lezokwelapha le meko lilibazisekile liqala ukuhlambalaza kwemisipha okanye i-DOMS, kwaye kucatshangelwa ukuba ngenxa yeyona nxalenye enkulu ukuvuvukala kwemisipha ngenxa yemichilo yemicu ye-muscle.
Unyango lwemisipha embi emva kokuzivocavoca kugxininise ekunciphiseni ukutshaya nokuvumela ukuba isisu esifohlwayo siphulule kakuhle. Ezinye iindlela zonyango ezicetyiswayo ukuba zixakeke ngesisulu zinezenzululwazi, abanye abazenzi. Ezinye zivame ukuqhutyelwa ngabagijimi, kwaye kungenzeka ukuba ayifundwa kakuhle, kodwa baninzi abagijimi abaphezulu abafunga ngabo. Nazi ezinye iindlela eziqhelekileyo zonyango kunye nesizathu sokusebenza kwabo.
Ukuphumla
Unyango olulula kunye noluthembekileyo lweentlungu ezinzima luphumla. Uninzi lwabantu abanezihlunu zesifo luya kuphucula ngaphandle kwonyango olulodwa ngaphakathi kweentsuku ezi-5 ukuya kwezi-7. Olunye umsebenzi olula, owaziwa ngokuthi 'ukubuyiswa ngokusebenzayo,' unokunceda ngeli nqanaba lonyango.
Ukubuyiswa Okusebenzayo
Ukubuyiswa okusebenzayo kuthetha ukwenza umsebenzi ophantsi kancinci ngexesha lokubuyisela kwisenzo esinobudlova. Ukubuyisela okusebenzayo kunokuba luncedo nje kokubili 'njengokuphoqeleka' ukusuka ekusebenzeni kanzima okanye ukubuyisela kwiintsuku emva kokusebenza kanzima. Ukuvuselela okusebenzayo kuvuselela ukuhamba kwegazi kwiimisipha, kuphucula ukujikeleza kwiimisipha, kwaye kunceda ukunciphisa intlungu yesisu.
Kaninzi
Iqhwa leMiscle
Ukuphatha ukuvuvukala ngesicelo seqhwa kuqhelekileyo, kwaye kuyona ndlela isebenzayo xa iqaliswe ngokukhawuleza emva kokuqala ukuvuvukala ngokunokwenzeka. Isicelo seqhwa se-muscle soreness mhlawumbi sisebenza xa senziwa kwiiyure zokuqala ezingama-48 zobudlova obubangelwa ngumzimba, kwaye mhlawumbi zingasebenzi ngaphantsi koko.
Cinga nge-Massage
Kukho iiphononongo ezibonisa inzuzo yokusilalisa kwindlela yokunyameka kwemisipha. Ukucima umzimba kucatshangelwa ukukhuthaza ukuhamba kwegazi kwindawo kwaye ukunciphisa ukuvuvukala ngaphakathi kwesihlunu.
Enye indlela abadlali abaninzi abayithandayo kuthiwa yi-foam rolling. Ukuqhawula ifom kuhlobo lokuzicoca umzimba apho umgijimi usebenzisa i-roll-foensity roller foam ukuya kwindawo yengcinezelo kwimisipha eyenza uhlobo lokukhutshwa kwe-myofascial. Abagijimi abaninzi bafumana oku kuhlaziya kunye nokwelula amaqela omzimba.
Enyanisekileyo
Uphando olutsha luye lwabonisa ukuba ukululalisa mhlawumbi kungenzi umehluko kwiimbaleki ezininzi ekukhuseleni okanye ekunciphiseni ubuhlungu besisu. Oko kwathiwa, abagijimi abaninzi bafumanisa ukuba ukuhamba ngokubaluleka kuyisisitshixo sokuphucula ngokukhawuleza, kwaye akukho bungqina bokuba ukwelula kunobungozi okanye kubangele ukuxhalaba kwemisipha. Ukuba ufuna ukuzama ukunweba okunene, kunokunceda, kwaye akunakulimaza.
Kaninzi
Imithi echasayo
Amachiza anxamnye nokuvuvukala aya kunceda ukukhulula ezinye zezinto eziphazamisayo zentlungu, kodwa aziyi kuphazamisa ubude bexesha lokubuyisela imisipha. Ukulawulwa kwangaphambili kweyeza ezichasayo kukunceda kakhulu.
Isicelo soMlilo
Ukusetyenziswa kwentsholongwane kunokunceda ukhulule i-muscle, i-stiff stiff, kwaye kufuneka uqwalaselwe xa ufumana ukulibaziseka ukuhlaselwa kwesisu. Xa uthatha inxaxheba ekuphumeni okusebenzayo, ukushisa kwesicelo ngaphambi kokuba usebenzise umthambo unokuqinisekisa ukuba imisipha ifudumele kwaye ikhululekile.
Iimpawu ze-Topic
Iiprojethi ze-Topic ziquka i-Aspercreme, iBenGay, ne-IcyHot. Ezi zonyango zibizwa ngokuba ngabaphikisi. La mayeza ayenzi ukufudumala imisipha, kodwa kunokubangela ukuba isikhumba sikrakra, ubomvu, kunye nokufudumala kwezicubu ezingekho. Nangona ezi zicelo zenkcazo zingabonelela ngeengxaki zentlungu, abanalo miphumo kwimisipha engaphantsi. Ukusetyenziswa kwezi mpahla zentsika kulungile, kodwa sebenzisa ukuqaphela njengoko unyango lunokungena emzimbeni, kwaye oku akufanele kusetyenziswe kunye nezicelo zokushisa njengoko kukhangela isikhumba esinamandla.
Imithombo:
U-Cheung K, uHume P, uMaxwell L "Ukulibazisa ukuqala kwesisindo: izicwangciso zonyango kunye nemisebenzi yokusebenza" iMid Med. 2003; 33 (2): 145-64.