Izinzuzo Zokubhucungwa Kwezibhamu Okufanele Uzazi

1. Ikhuthaza ukugeleza kwegazi

Ucwaningo lubonisa ukuthi izibhamu zokubhucunga zingathuthukisa ukugeleza kwegazi ngaphakathi kwengxenye yomzimba wakho.Kodwa-ke, ukubhucunga umzimba ogcwele ngala madivayisi kungase kuholele ekujikelezeni okungcono kuwo wonke umzimba.Ukufaka isibhamu sokubhucunga endaweni ethile emzimbeni kudala uhlobo oluthile lokunyakazisa esikhumbeni, njengamagagasi.Lokhu kuthuthukisa izinga lokufika kwegazi endaweni

Ngokuthuthukisa ukugeleza kwegazi, imisipha ehlosiwe ithola izinga elikhulu lokulethwa kwegazi elisha elinamazinga aphezulu omoya-mpilo kanye nezakhamzimba, kokubili okubalulekile ekubuyiseleni kwemisipha nokuphulukiswa.Ukwanda nakho kungaba nomthelela ekwehliseni ukuvuvukala nokuvuvukala, kanye nenqwaba yezinye izinzuzo.

2. Ikhuthaza ukuphuma kwe-lymphatic

Izibhamu zokubhucungakungaba zisiza imizimba yethu ukuthi ilwe nezifo ngoba zinika amandla ohlelweni lwe-lymphatic.Lesi sitho somzimba sinomthwalo wemfanelo wokuzivikela komzimba wethu futhi umsebenzi wawo uwukusivikela ezifweni.

Ngaphezu kokulwa nokutheleleka, uhlelo lwe-lymphatic ludlulisela uketshezi lwe-lymphatic olusuka ezicutshini zomzimba luluyise egazini futhi lukhiphe udoti kanye nobuthi emzimbeni.

Njengomphumela wokujikeleza kwegazi okuthuthukisiwe, amangqamuzana amhlophe egazi nezinye izici zokuzivikela komzimba ziyakwazi ukuhamba ngokuphumelelayo ngokusebenzisa izicubu zomzimba, okungase kube ngcono ukusabela komzimba komzimba ngezikhathi zokucindezeleka.

3. Kwandisa ukuguquguquka kwemisipha

I isibhamu sokubhucunga singanciphisa ubuhlungu nokucindezeleka emzimbeni ngokukhulula ukucindezeleka noketshezi olujulile emisipha ukuze kuthuthukiswe umzimba wezicubu.

I isibhamu sokubhucunga singasiza umsipha kanye nezinkulungwane zemicu ukuba ikhululeke futhi ingabi namandla.Lokhu kuboniswe ezifundweni eziningi.Ocwaningweni olulodwa, izibhamu zokubhucunga zitholwe zandisa kakhulu ukuguquguquka kwama-hamstrings.Olunye ucwaningo luphinde lwathola ukuthi imizuzu eyi-10 kuphela ukusetshenziswa kwesibhamu sokubhucunga ezithweni ezingezansi kungakhuthaza ukuguquguquka.

4. Ukuhamba okungcono kwamalunga

Noma iyiphi inzuzo yokusebenzisa isibhamu sokubhucunga emsipha ngokungaqondile isiza ukuthuthukisa ukuhamba kwamalunga.Lokhu kungenxa yokuthi imisipha yethu ixhunywe kanjani nge-tendon ibe imvelaphi yamathambo.Uma ususa ukushuba kwesisipha noma ukusisiza ukuba sikhululeke, khona-ke ukungezwani okulandelayo kwelunga kuyancipha.

Ucwaningo olumayelana nomthelela wezibhamu zokubhucunga ekunyakazeni kwamalunga luthole ukuthi zisebenza kahle ekuthuthukiseni ukuguquguquka kwe-hamstring kanye nokukhulula ukuqina.Khonamanjalo, olunye ucwaningo lwathola ukuthi zazilungele kakhulu amadolo.

5. Kwandisa ukululama kwemisipha, ngokunciphisa i-DOMS

I-DOMS, noma ukubambezeleka kobuhlungu bemisipha, umuzwa obuhlungu noma oqinile owuthola ngemva kokuzivocavoca okukhulu, okusha noma okungajwayelekile.

Ama-DOM awumkhiqizo ojwayelekile wokuzivivinya, ngokujwayelekile ngokujima ngokweqile umsipha, ukuzama ukuvivinya umzimba okusha noma ukulayisha umsipha ngokuyimfihlo.

Ngenkathi ungakwazi't ukugwema i-DOMS ngokuphelele, ucwaningo oluningana luveze ukuthi izibhamu zokubhucunga zingasiza ekwehliseni izinhlungu nokuba buhlungu-bese kusheshisa ukululama kwemisipha.Ucwaningo olulodwa ithole ukuthi ukusetshenziswa kwesibhamu sokubhucunga imizuzu emihlanu ngemva kokujima kwengalo kwakungcono kakhulu ekwehliseni ukuqina kwangemva kokuqeqeshwa uma kuqhathaniswa nokubhucungwa kwendabuko.

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