Ngethuba lokusebenza kweemvelo, i-microtraumas ye-muscular ne-connective tiscu ebonakalayo, ekhokelela ekubonakaleni kwentlungu. Kukho iimvakalelo ezingathandekiyo kwiiyure ezingama-12 ukuya kwe-24 emva kweseshoni. Imisipha ingagula kwakhona ngosuku lwesibini emva koqeqesho, into ebizwa ngokuba yi-muscle sorely delayed. Ngokwenene, intlungu ingenzeka kuzo zonke iimbaleki, kungakhathaliseki ukuba yintoni izinga loqeqesho. Le ngxaki iyinto eqhelekileyo kwaye icatshulwa nje ngokuba ngumphumo wokulungiswa kumthwalo.
Indlela yokulahla ubuhlungu besisu emva koqeqesho?
Kukho iingcebiso ezininzi ezinokuvumela ukunciphisa okanye ukulahla intlungu. Kubalulekile ukuqwalasela ukuba umntu ngamnye unomzimba ngamnye kunye nabanye abantu iindlela ezinikeziweyo ziya kusebenza, kodwa kwabanye, akunjalo. Iingcebiso malunga nendlela yokunciphisa ubuhlungu besisu emva kokuzivocavoca:
- Okubaluleke kakhulu kukutya okunomsoco , okubalulekileyo ekubuyiselweni kweemfayili ze-muscle. Emva kokusebenzisa, izihlunu zifuna iiprotheni ezibonelela ii-amino acids ezibalulekileyo ekuphulukisweni kweefayili. Kubaluleke kakhulu i-carbohydrates, ezalisa izihlunu kunye ne-glycogen.
- Umntu ongazange athathe inxaxheba kwimidlalo kufuneka alondoloze ukulinganisela kwamanzi emzimbeni, kwaye kulabo bafumana umzimba ngokuqhelekileyo, oku kuyingxenye ebalulekileyo yempumelelo. Into leyo kukuba ukuguqulwa kwamanzi kuholela ekukhatheni kwemisipha, kwaye intlungu iya kubonakala ngakumbi. Ukongezelela, umbane unceda ukuqeda i-toxins kwaye ukhawuleze inkqubo yokubuyisela.
- Indlela ephumelelayo yokubuyiswa emva kokuqeqeshwa kukuqhuba ukuqeqeshwa kwe-aerobic ephantsi. Olu khetho lufanelekile nangona intlungu emzimbeni sele ibonakale. Ngenxa yokuzivocavoca okulula, unako ukuzalisa izihlunu nge-oksijeni, eya kubavumela ukuba bafumane ngokukhawuleza. I-Cardio inceda ukulahla intlungu kwindawo ephantsi yomzimba, kunye neeklasi ezifana ne yoga, zijoliswe ngakumbi kumzimba ophezulu.
- Ukuthintela ukubonakala kwentlungu, kuyimfuneko ukuqhuba ukufudumala phambi koqeqesho ukulungiselela nokufudumala iisiphako, kwaye ekugqibeleni - i-hitch ukubuyisela umzimba kwimodi evamile. Ukuzilolonga okuqhelekileyo yindlela efanelekileyo yokukhusela ukuqala kwentlungu ngosuku olulandelayo.
- Ukubuyiswa ngokukhawuleza kwezihlunu emva kokuqeqesha ngenxa yentshukumo ebanda, kuyona ndlela ingcono ukusebenzisa i- compress . Siyabulela oku, unokususa ukuvuvukala, ukulahla intlungu kwaye ungakhathazeki. Kukulungele ukufaka ubanda kwiiyure ezimbalwa ezilandelayo emva kokusebenza kanzima. Faka isicelo se-compress cetyiswa onke ama-4-6 iiyure kwaye uyigcine imizuzu engama-20.
- Umphumo omhle unikezwa ngushisa, njengoko kukhuthaza ukwandiswa kwemithambo yegazi kunye nokususwa kwe-spasms. Ungathatha ibhedi yokutshisa, sebenzisa ipetroti yokufudumeza okanye ukhilimu. Inkqubo kufuneka ihlale malunga nemizuzu engama-20, kwaye unokuyiphinda ngokuphindwe kathathu ngosuku.
- Ukuba iimisipha zakho zithenga emva kokuqeqeshwa, unokwenza phakathi kokubanda nokushisa. Oku kuya kususa ukuvuvukala nokwandisa ukusasazwa
igazi, njengoko bathi 2in1. Ngokuqhelekileyo, abadlali bafuna umphefumlo ohlukileyo. - Ukubonakaliswa kakuhle ekuxazululeni le ngxaki - ukusilalisa. Ngaloo nto, unokukrazula iipasms kunye nentlungu. Ngaphandle kwenkxaso yokukhanya, ukunyakaza kwe-stroking, umntu unokuphucula ukujikeleza kwegazi kunye nokuqina, kunye nokunciphisa uxinzelelo nokuqina.
- Ukuba intlungu inzima kakhulu, ngoko ungasebenzisa i-painkillers kunye ne-non-steroidal anti-inflammatory drugs (iDiclofenac, Ibuprofen, Olfen, njl.). Baya kunceda ukunciphisa ubuzwe. Kukho amafutha kunye nama-gels anokunciphisa ubuhlungu besisu (Voltaren, Diklak, Dolobene, Fastum-gel, Object-T, Chondroxide kunye nokufudumala kweApisatron, Kpsikam, Nikoflex, njl.). Kubalulekile ukufundisisa umyalelo ngaphambi kokusetyenziswa.