5 Zowawa Zapambuyo Pakulimbitsa Thupi Ndibwino Kunyalanyaza

Zamkati

• Nausea Wofatsa kapena Mutu
• Nkhope Yofiira
• Mutu Wothamangira kapena Wofewa Mutu
• Charlie Horse (Minofu Cramp)
• Kulimbitsa Mtima
• Onaninso za

Palibe chofanana ndi masewera olimbitsa thupi, otuluka thukuta kuti mumve ngati mukukhala chete, osangalala, komanso omasuka pakhungu lanu (ndi ma jeans anu). Koma nthawi iliyonse mukadzikakamiza mwakuthupi, makamaka ngati ndi yovuta kuposa yachibadwa kalasi kapena mukubwereranso kuzolowera pambuyo pa hiatus, mutha kukhala ndi zizindikilo zochepa, makamaka ngati simulandiridwa bwino. Kodi muyenera kuda nkhawa liti?

"Ndimauza makasitomala anga kuti chizindikiro chimodzi chomwe ayenera kuyang'ana mwachangu ndi mtundu uliwonse wa kupweteka pachifuwa kapena kupsinjika pachifuwa, mkono, khosi, kapena ngakhale kumbuyo komwe kumatha kupitirira mphindi 20-zitha kuwonetsa kudwala kwa mtima," akuchenjeza Tommy Boone, PhD, MPH, membala wa bungwe la American Society of Exercise Physiologists ndi Mkonzi Wamkulu wa Journal of Exercise Physiology. Kupanda kutero, nazi zotsatira zisanu zoyeserera zolimbitsa thupi zomwe sizoyenera kuchitika nthawi ndi nthawi, komanso nthawi yoti mupite kuchipatala.

Nausea Wofatsa kapena Mutu

Ngati mumadzikakamiza kwambiri kapena kuyesa masewera olimbitsa thupi owonjezera (Crossfit, aliyense?) Ndikumverera modekha pambuyo pake, mutha kungokhala osowa madzi. Izi ndi zoona ndi mutu komanso ululu uliwonse wamutu womwe umapezeka panthawi yolimbitsa thupi mwamphamvu ndi chizindikiro chakuti simunakhale ndi madzi okwanira, ndipo ziyenera kukhala zosavuta mutangomwa madzi abwino, akumwa atali m'botolo lanu.

Nthawi yoyimbira dokotala wanu: Ngati sichingathe patatha maola ochepa mutatha masewera olimbitsa thupi. "Mutha kulimbana ndi matenda ngati chimfine, ndipo kuyesetsa kwanu kwabweretsa zisonyezo patsogolo," akutero a Jason Karp, PhD, wolimbitsa thupi komanso wophunzitsa anthu.

Nkhope Yofiira

Izi ndizodetsa nkhaŵa chabe kuposa zakuthupi, komabe zingakhale zochititsa mantha kuti muwone pang'ono za gulu lanu lofiira pambuyo pa spin. Choyambitsa: kuwonjezeka kwa magazi pakhungu pomwe thupi lanu limafuna kuti liziziziritse lokha. Izi ndi zoona makamaka ngati muli m'nyumba ndipo mulibe mpweya wabwino kapena m'chipindamo mukutentha kwambiri, zomwe zimapangitsa kuti magazi azithamanga kwambiri komanso nkhope yofiira. Koma idzatha yokha ikaziziritsa ndipo thupi lako silifunikiranso kutumiza magazi onse owonjezerawo pakhungu, Karp akutero.

Nthawi yoyimbira dokotala wanu: Pakufiira komwe kumachitika panthawi yolimbitsa thupi, palibe chifukwa chenicheni chachipatala chomwe sichingadziwike chokha. Koma ngati zichitika pamene simukuchita khama, mungafune kuwona dermatologist. Itha kuwonetsa khungu ngati Rosacea kapena kukhala chifukwa cha kuwonongeka kwa dzuwa.

Mutu Wothamangira kapena Wofewa Mutu

Mukamaliza kufinya mokwanira mumatumiza magazi kuminyewa yonseyo-komanso kutali ndi mutu wanu, malinga ndi Karp. Popeza ubongo ndi chimodzi mwa ziwalo zofunika kwambiri, nthawi zambiri zimatengera zomwe zimafunikira, koma kulimbitsa thupi kovuta kumatha kutulutsa magazi okwanira kuti mutu wanu ukhale wothamanga kapena kumva mutu. Izi zikachitika, siyani pomwepo ndikugwada ngati momwe mukuwonera akatswiri ochita masewera-akuyesera kuti ubongo wawo ufike pafupi ndi mtima wawo kuti magazi aziyenda bwino.

Nthawi yoyitanira dokotala wanu: Ngati kumverera sikuchoka pakadutsa mphindi 30 mpaka 60. Ngati simukumva bwinobwino pambuyo pa ola limodzi, pakhoza kukhala china chake chomwe dokotala akuyenera kudziwa.

Charlie Horse (Minofu Cramp)

Izi zimachitika makamaka mukatopa ndi minofu. Ngati mukumva kuti ndikumapeto kwa kulimbitsa thupi, imani ndikuyesa kutikita minofu. Ngati mukumvabe pambuyo pake, yesani kutentha kuti muchepetse minofuyo-koma kudumpha ayezi, zomwe zingapangitse minofu kukulirakulira.

Nthawi yoyitanira dokotala wanu: Ngati minofu imakhalabe yolimba kwa maola (kapena tsiku) mutatha kuchita masewera olimbitsa thupi - mungafunikire kukawona othandizira kuti akwaniritse mfundoyo.

Kulimbitsa Mtima

Choyambirira chomwe muyenera kuchita ndikuzindikira komwe kumachokera - ndi chiberekero, matumbo, kapena kusokera m'mbali? Mukakhala pakati pa masewera olimbitsa thupi sizingakhale zoonekeratu nthawi zonse. Popeza azimayi amatha kusamba modekha ngakhale asanakwane msambo, kuwerengera nthawi yamwezi, kenako nkupeza chidwi; ambiri aife tikhoza kusiyanitsa mosavuta uterine cramping ndi mtundu wina uliwonse titamvetsera. Kenako tengani mankhwala ochepetsa ululu a OTC mukazizira. Komano, zokokera m'mbali zimachitika panthawi kapena pambuyo poyenda mmwamba ndi pansi, monga kuthamanga, komwe kumakoka zingwe zomwe zimagwirizira ziwalozo; chepetsani pang'ono ndikutikita m'deralo, zomwe nthawi zambiri zimapangitsa kuti ululuwo uzichoka. Ngati ali ndi matumbo: chabwino, muyenera kupita kuchimbudzi.

Nthawi yoyitanira dokotala wanu: Ngati ululuwo ukukulirakulira kapena chakuthwa-ndipo sizikuwoneka kuti zikuchokera kumagulu atatu omwe ali pamwambapa. Pazovuta kwambiri, zitha kuwonetsa appendicitis (ngakhale kuchita masewera olimbitsa thupi sikungabweretse izi).

Onaninso za